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

Call Toll Free:

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855-442-0220 or contact your broker

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April

Go Green!

2014 VOL. VI № 4

ON THE COVER McCall Mecham is a Idaho State University Honor Student majoring in Child Life Studies, with a minor in Sign Language. She’s an avid runner, dance instructor, and overall outdoor

B and we sure atch o ur

enthusiast, and is active in her church,

Health y

loves laughing with friends and family, traveling, snowboarding, rollerblading, reading and sleeping!

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

Content

Carbon Monoxide: Silent, But Deadly Carbon monoxide detectors warn homeowners when the gas builds to dangerous levels. Unfortunately, many don’t understand just who should purchase, install and maintain a carbon monoxide detector.

KT VB egments onAHO everyNOON N Wedn EWS es day

Tapped Out

BREAKING NEWS: Water is important. A bit of an understatement, we know, but we feel like it can’t be said enough. But is your tap water safe? New reports suggest that there are almost 20 million cases of waterborne illness each year. We have very strict standards for water quality in the US, but is it enough?

11 Habbits of Fit People

When bottled water first became a thing, our immediate reaction was either “why” or “that’s stupid.” Now many of the former naysayers pick up bottled water without a second thought, leaving reusable water bottles of yesteryear dry and buried in some cupboard or dump.

From carpet and upholstery to dishes and laundry, nearly every surface of your home can be cleaned safely, effectively and inexpensively with homemade cleaning products.

Do you know people that seem to effortlessly maintain a fit physique? While they certainly pay attention to their diet and exercise regimens, they seem to be genetic “freaks of nature”.

Green Cleaning

Green Smoothie Guide

The green smoothie craze is sweeping the nation! Everyone wants to be healthier, and no one wants to slave away in the kitchen for hours.

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Putting a Cap on Bottled Water

GREEN: The Color of Weight Loss?

We don’t know about you, but we support any and all efforts to make losing weight as easy as taking a pill. If the TV ads are to be believed, scientists may be closer to that magic weight loss pill and we have the color green to thank for it. Unfortunately, we suspect it might be a little too good to be true.

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Healthy

EDITOR'S NOTE

Imagine.

IDAHO

WITH

MARCH 2014 VOLUME VI, № 3

Things That Make You Go Hmmm… I HAVE ALWAYS ENJOYED BRAINTEASERS – quirky questions and considerations; things that make you go hmmm. I’ve heard it said that the quality of your life correlates to the quality of the questions you ask. One of the best ways to ensure a high quality of life now and in the future is to ask direct, reasonable questions. Such questions can range in importance from ‘How can I add a little fun to my life right now?’ or ‘Should I study or go to a movie?’ to asking ‘What am I doing right now that’s life affirming?’ or ‘Is this the person I should marry?’ By simply contemplating these questions, we take the first step towards reshaping our future. The future is always out there, but I have now lived long enough to realize that the future is imminent, and tomorrow quickly becomes today. So what will tomorrow bring? What realities will our children inherit? I read a thought provoking quote today from Mark Plotkin, PhD., President of the Amazon Conservation Team. He says:

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

“If the current rate of destruction continues unabated, there will be little or no rainforest left on our planet by the year 3,000. How extraordinarily ironic that as Mother Nature becomes ever more promising as a source of new raw materials for medicines, we are destroying ecosystems at an ever increasing rate. Hopefully, it is not too late to take a moment to pause and reflect on the toll our society takes on the health of our planet and decide how we can make a mid-course correction.”

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

The health of our planet in 1,000 years; now there’s a brainteaser. Think about the health of society in just 100 years. Considering the advancement made in healthcare alone over the past 100 years, it’s intriguing to cogitate the next 100 years:

CONTRIBUTING WRITERS Aubrey Taylor, Jamie Gray, Jessica Hagy, Steven N. Gange, David Joachim, Brooke Kittel, Lisa Mathews, Wayne Larsen, Colette Bouchez, Patty Trela CIRCULATION

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

• In 2100 what will keep people from catching the common cold? • When will we find the cure to AIDS? To Cancer? To Diabetes? Etc.

HEALTHY IDAHO MAGAZINE

• Will the most common diseases be caused by biological elements such as bacteria or viruses, or by non-biological causes such as pollutants or radiation?

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.

• How will people choose their weight in 2100 – through genetics, food, chemicals, or by regulating diet and exercise? WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

• Will genetic re-engineering replace cosmetic surgery? • How will we receive medical care? • What role will touch and face-to-face contact play in healing?

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• Who will pay for medical care in 2100? What will it cost?

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T WIT TER: HEALTHYMAGAZINE

• What will the life expectancy be in 2100? To be included in our free online directory, please email your contact information to directory@healthy-mag.com

• Will people be able to live as long as they can afford to live? P H O T O B Y T I F F I N E E D AW N . C O M

• Will people achieve greater happiness by living longer?

Healthy Magazine is dedicated to using recyclable materials.

• What is the utmost, grandest hope you have for human health in 2100? Things that truly make you go ‘Hmmm…’

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WANT MORE INFORMATION ON KNEE REPLACEMENT?

FREE SEMINAR by Dr. Nicola

Thursday, April 10 at the River City Racquet Club 63 S. Midland Blvd, Nampa 6:30 - light dinner 7:00 - lecture/ discussion

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HEALTHSMART

Carbon Monoxide The “silent killer" WRITTEN BY MATT STANDAL

MERIDIAN -- The shrill beep of a carbon monoxide detector can help your family avoid tragedy. Carbon monoxide detectors warn homeowners when the gas builds to dangerous levels. Unfortunately, many don’t understand just who should purchase, install and maintain a carbon monoxide detector. Earlier this year a Pocatello couple and their two sons were killed by carbon monoxide after a water heater malfunctioned. There was no carbon monoxide detector in the home. The deadly gas also took the life of 18-year-old McQuen Forbush in November 2012. His death was blamed on a broken water heater in a Meridian apartment complex. The carbon monoxide detector there had no batteries. Firefighters remind everyone that carbon monoxide is often called the “silent killer.” The gas is tasteless, odorless, and invisible. That’s why specialized detectors are needed to identify it. Meridian Fire Marshall Perry Palmer says anyone who burns fossil-fuels in or around their home should install a detector. “Anything that burns gasoline, like an internal combustion engine, because your garage is attached to the house, if you use propane for heating, or natural gas whether it be your fireplace, your stove, your water heater, you really should have a detector,” Palmer told KTVB.

PRICING AND INSTALLATION

Firefighters say you should put one detector on each level of your home, ideally between living spaces and bedrooms, and away from large appliances.

10 HEALTHY IDAHO APRIL 2014

The most important part: keep the device plugged in, or its batteries charged. Also, read the manual and understand the warning noises. There can be a variety. Do you have a split-level home? What about a nontraditional living space with separate nooks and crannies? Palmer says the best strategy here is to use more than one carbon monoxide detector, so you can cover everybody who might be inside. Palmer says the ideal installation height is about four feet off the floor, allowing the device to detect various gas mixtures, like carbon monoxide and propane, fuel oil mixtures, or exhaust from gasoline. Most detectors we found ranged from $12 to over $200 depending on brands and options. Palmer says Meridian firefighters typically hand out devices manufactured by Kidd that cost about $36. “It’s pretty cheap insurance against a deadly killer you can’t see.”

The shrill beep of a carbon monoxide detector can help your family avoid tragedy.

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Go to KTVB.COM/community and register today!

速

OFFICIAL SPONSOR OF THE RACE FOR THE CURE Facebook.com/HealthyIdaho

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FITNESS

11 Habits

12 HEALTHY IDAHO APRIL 2014

of Fit People

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DO YOU KNOW PEOPLE THAT SEEM TO EFFORTLESSLY MAINTAIN A FIT PHYSIQUE? WHILE THEY CERTAINLY PAY ATTENTION TO THEIR DIET AND EXERCISE REGIMENS, THEY SEEM TO BE GENETIC “FREAKS OF NATURE”. IN ACTUALITY, FIT PEOPLE TEND TO ADHERE TO SEVERAL COMMON PRACTICES THAT GIVE THEIR METABOLISM AND PHYSIQUE AN EXTRA BOOST. 5 1

EDUCATE themselves regarding nutrition and exercise. Knowledge is power!

EXERCISE IN THE MORNING. Many people find too many diversions as the day progresses. Fit your workout in early and get it over with!

10 6

Look for ways to “MIX UP” their fitness routine. The body is constantly adapting to the forces imposed upon it. If you do the same thing at the gym everyday, you’ll limit your results and eventually hit a plateau.

AVOID FAD DIETS. If it sounds too good to be true, it is. Maintaining an ideal weight is about sustainable, life-long lifestyle changes – not the trendy weight loss gimmick of the moment.

MAKE EATING OUT THE EXCEPTION RATHER THAN THE RULE. Restaurant food is notoriously loaded with excess fat and calories. If you cook it yourself, you control what you put in your body.

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EAT WHAT THE CAVEMEN ATE. Think unprocessed, whole foods like grass-fed beef and poultry, wild-caught seafood, and plenty of organic fruits and vegetables.

MAINTAIN TIDY HOMES. These folks perform indoor and outdoor chores themselves rather than hiring these tasks out or forgoing them all together. Just think of the added calorie burn per hour: Vacuuming = 238 calories; mopping floors = 250 calories; trimming bushes = 215 calories; mowing the lawn= 408 calories.

PURGE THE JUNK IN THEIR REFRIGERATORS AND PANTRIES. Don’t fool yourself. If your weakness is mint chocolate chip ice cream and you have mint chocolate chip ice cream anywhere in your living space, you WILL indulge yourself. Wave the white flag and surrender those things that you cannot resist to the garbage can. Don’t set yourself up for failure.

HAVE AN EXERCISE BUDDY. It doesn’t matter if that buddy is an acquaintance, friend, cycling club, group exercise instructor or personal trainer. Numerous studies have shown that exercise consistency markedly increases when you have a support and accountability framework in place.

HYDRATE, HYDRATE, HYDRATE WITH WATER. Water is the magic elixir. It flushes toxins from the body, reduces bloating from excess dietary sodium and assists in maintaining proper fluid balance in the cells. When cells are lacking in water, they shrivel resulting in muscle fatigue. Ideally, one should consume 64 ounces of water daily. This number increases as heat, humidity and/or activity level increases. .

FORGIVE THEMSELVES FOR SETBACKS AND MOVE FORWARD. So you missed a workout? So you had a piece of cheesecake for dessert? So what! Chronically fit people jump right back in the exercise and nutrition “saddle” after small setbacks.

ABOUT THE AUTHOR

Brooke Kittel

Treehouse Athletic Club 801-553-0123 TacFitness.com Treehouse has also been named among the TOP 20 GYMS in AMERICA by FITNESS MAGAZINE and has received Draper Business of the Year, Sandy Business of the Year and many other accolades. Treehouse offers family fitness in a beautiful and fun environment. TAC has state-of-the-art equipment, certified personal trainers and many programs and events that help keep you excited about working out and staying fit.

HEALTHY IDAHO APRIL 2014

F Fitness

WANT TO GET INTO SHAPE? OF COURSE YOU DO.

HERE ARE 12 WAYS TO BECOME AN:

action fig Kick it into gear starting today and reap the benefits of a healthier, happier you.

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Healthy-Idaho.com

1 Make exercise a part of daily life. Ever y little bit helps, including household chores, climbing stairs, and walking for transportation.

2 Get a medical check-up before beginning a formal exercise program, especially if you are older than 40, have medical problems, or have not exercised previously.

3 Take the time to exercise. Exercise is time-consuming, but it is important for health. Experiment with various schedules until you find a way to fit exercise into your life. Even people who have to sacrifice sleep or recreation generally find that exercise provides ample compensations in energy, efficiency, and enjoyment.

4 Make cardiovascular exercise a priority. Examples include walking, biking, jogging, aerobic dance, swimming, cross-country skiing, and singles racquet sports. Treadmills, stair climbers, exercise bikes, ski machines, and rowers provide similar exercise indoors. Choose the activity that is best for you. Consider your athletic experience, body build, time, finances, and personal preference. A mix of activities will provide balance, flexibility, and variety.

5 Warm up before each aerobic exercise session and cool down afterward. Ten minutes of stretching and light calisthenics are ideal and will also provide flexibility training. Consider additional stretching exercises for flexibility; they will help prevent injur y by correcting the stiffness that results from sedentar y living and the muscle tightness that can develop from a steady diet of aerobic and resistance exercise.

6 Build in two or three sessions of strength training using low-resistance, high-repetition exercises to keep your muscles and bones strong as you age.

7 Exercise regularly. Unless you are ill or injured, tr y to exercise nearly ever y day. Start with two or three sessions a week, but build up steadily, aiming for 30 minutes of moderate to intense exercise or 45-60 minutes of mild to moderate exercise on most days. Alternate harder workouts with easier ones.

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from a trainer, or by joining a health club.

11 Exercise safely. Walk or jog facing the traffic. Bike with the traffic, always wearing a helmet. Avoid heavy traffic and be cautious about remote areas, especially if you are alone. Wear bright clothing and reflecting gear after dark. Adjust your routine in weather that is hot, cold, or wet.

12 Listen to your body. Learn about the warning signals of heart disease, including chest pain or pressure, disproportionate shortness of breath, fatigue, or sweating, erratic pulse, lightheadedness, or even indigestion. Don’t ignore aches and pains that may signify injur y; early treatment can often prevent more serious problems. Don’t exercise if you are feverish or ill. Work yourself back into shape gradually after a layoff, particularly after illness or injur y.

8 Eat and drink appropriately. Don’t eat during the 2 hours before you exercise, but drink plenty of water before, during, and after exercise, particularly in warmer weather.

9 Dress appropriately, aiming for comfort, convenience, and safety rather than style. Use good equipment, especially good shoes and socks.

gure WRITTEN BY HEALTHY MAGAZINE

10 Consider getting instruction

aking exercise a part of your life can pay off in many ways. It can make you look and feel better. Take time for yourself to exercise every day. Motivate yourself by celebrating your successes and by getting positive feedback from supportive family and friends. A good approach is to evaluate yourself every week or two weeks. However, don’t over-monitor yourself by doing a self-assessment every day. That’s just likely to end in frustration. Don’t compare yourself to others. Accomplish your goal in a way that’s best suited to you. Remember, physical activity does not have to be part of a formal program. Become more active throughout the day.

HEALTHY IDAHO APRIL 2014

Healthy

Active living fosters outdoor physical activity and solutions to growing environmental issues. We only have one life to live and we only get one chance with our planet, so why not do all we can to protect our land, enhance and restore Mother Earth? When you Go Green, you’re not only improving your own health you’re preserving the health of your environment. Gardening is not only considered an alfresco hobby, it promotes active living and allows us the chance to be a positive contributor to the natural environment. In addition to your fitness resolutions, make “going green” a habitual decision, and take an active role with the environment. If not for yourself, for the sake of exercise and fresh air.

Green Sheet VERY FUNG SHUI:

According to the Canadian Horticultural Therapy Association, “people working at computers in an office with plants were 12% more productive and less stressed than people doing the same job in an office without plants.” In 2012, nearly half of Americans had gardened in the past year. -Scarborough research group

$70 worth of planting yields $530 worth of produce. -National Gardening Association, 2009

80 percent of gardeners are satisfied with their lives, versus 67 percent of nongardeners. -Gardener’s World Regular gardening can prolong life by as much as 30 percent among 60+ year olds.

A PERSON’S GARDEN IS A SANCTUARY FOR THE SOUL:

Numerous studies have shown that regular physical activity reduces your risk of premature death, heart disease, obesity, high blood pressure, adult-onset diabetes, osteoporosis, stroke, depression and colon cancer. Gardening and yard work contributes to healthy active living, and are part of all three types of physical activity—endurance, flexibility and strength. Heavy yard work like raking and carrying leaves contributes to both endurance and strengthening activities, while all those stretches and contortions in the garden can help increase and maintain your flexibility.

What can be done to protect against frost? Strawberries and

raspberries can be protected by covering the planting with a tarp at sundown and then removing it in the morning after the air temperatures are above freezing. Rocks or pipe can be used to hold the tarp in place on breezy nights. The tarp will retain sufficient heat radiating from the soil to protect the flowers from injury.

Apply water in the cool of the morning or evening when the

wind is calm, the sun is less hot, and water loss through evaporation is minimal. Balancing plants’ water needs is like having a healthful diet. Think moderation. Provide your plants with enough water for good health, but don’t flood them with it.

Grow Green: the healthy benefits of gardening.

Grow Green

Share the Green

Make plans to plant a community tree. It may boost the well-being of the whole neighborhood. Communal gardening and planting may help improve the quality of life for all parties involved, according to a study. Researchers discovered that community gardening activities imparted feelings of achievement, satisfaction, and aesthetic pleasure upon participants. Social Science & Medicine 2012

organic thoughts

Going organic may boost your intake of cancerfighting antioxidants. Experts tested antioxidant content of corn that had been grown with and without use of pesticides and found corn grown without the chemicals had almost 60% more flavonoids compared to the corn grown with pesticides. Flavonoids are a type of antioxidant nutrient associated with reduced cancer risk. Journal of Agriculture and Food Chemistry 2010

-British Journal of Sports Medicine, 2013

Main Squeeze Field of Dreams:

Going organic with your condiments could be a wise nutrition choice. Compared to non-organic ketchup, organic

Gardeners consume some veggies more frequently than nongardeners.

ketchup appeared to contain 3 times as much lycopene in a lab analysis. Lycopene is an antioxidant that may help reduce the risk of prostate cancer and heart disease. Other sources of lycopene include watermelon, and pink grapefruit.

Watch how shadows and sunlight hit the ground to determine how much shade exists during the growing season under deciduous trees (which drop their leaves in fall). This test will determine which shade-loving plants will thrive there.

16 HEALTHY IDAHO APRIL 2014

Journal of Agricultural and Food Chemistry 2009

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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

TAKE IT FR O

Behaviors

I DA H OA N M WHO HAVES LOST 516,307 POUNDS

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Call: 208.343.3652 Facebook.com/HealthyIdaho

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Call: 208.420.9310

133 N Whitley Road, Fruitland, ID 83619

Call: 208.739.5679

11118 Moss Lane, Nampa, ID 83651

Call: 208.936.4030 HEALTHY IDAHO APRIL 2014

Go Gre 18 Ways TO SAVE THE PLANET Follow the easiest guide ever to help make your life more earthfriendly!

W R I T T E N B Y TAY L O R G R A N T P H O T O G R A P H Y B Y T I F F I N E E D AW N . C O M

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een!

“

I believe a leaf of grass is no less

than the journey-work of the stars.

Walt Whitman

Think you could lead a more eco-friendly life? Here are the best, most effective steps you can take, from the EMA (Environmental Media Association).

”

USE A SMARTER PAINT. According to the EPA, the air inside your home is up to three times more polluted than the air outdoors. Much of this pollution comes from paints and finishes. If you are going to repaint any rooms

Reduce the water temperature at home

Repair those leaks

in your house, look for low or no-VOC (volatile

Is the temperature of your shower scalding hot? If you

When cleaning your house or making repairs, be sure

organic compounds) paint for the project.

cool your water heater from 140°F to 120°F, you'll prevent

to check your house for leaky faucets or running toilets.

burns and save up to 10% of your home's energy use.

Fixing can save you up to 2,700 gallons of water per year.

Cut down on your food miles

Recycle rather than trash

produce the equivalent amount

Food typically travels 1,000 miles before it gets to you,

Sort and recycle your waste. If we could convince every

of light as the standard incan-

and each of those miles involves the emission of CO2. Cut

American to recycle even just the Sunday paper each

descent bulbs but consume 1/3

back by supporting your area's agriculture: visit a farmer's

week, we could save over 500,000 trees, every week.

of the energy required. They

BUY AND USE BETTER BULBS. Compact fluorescent light bulbs

also have a lifespan 10 times

market, look for regional produce at the grocery store or

Don't speed

longer than standard bulbs. So

Speeding on the road will decrease a car's fuel

when your bulbs burn out, re-

economy by as much as 7 percent. If only 1/3 of all drivers

place them with CFL's. Changing

Did you know that each week the average American

decreased their speed by 5 miles per hour it would save

out just 5 bulbs can save almost

household makes 19 different car trips of 7 miles or less?

about 2.5 billion gallons of gas. Take your foot off the

500 pounds of CO2 and $40 in

If we combined or skipped two of those trips we could

pedal!

energy costs per year.

Pump them up

USE BETTER ENERGY.

create a garden of your own

Combine your trips

save 3.6 billion gallons of gasoline.

Reuse your towels

Riding on under-inflated tires can decrease your car's

Electricity consumption accounts for 40% of

When staying in hotels, use your sheets and towels more

mileage. Surprisingly, about 25% of all cars on the road

the CO2 emissions in the United States. Switch

than once. Doing so will save the hotel an estimated 72,000

have under-inflated tires. If all drivers checked their air

to a supplier that generates electricity through

gallons of water and 480 gallons of detergent per year.

pressure it could save over 800 million gallons of gasoline.

renewable sources such as wind, water and or

Do the drive-through

Take efficient showers

electricity is a simple process that only requires

If you must wash your car, take it to a car wash. Profes-

Did you know that showers account for 32 percent of a

a phone call and helps to cut down on emissions

sional car washes use an average of 32 gallons of water

home's water usage? By installing a low-flow showerhead

from coal generated power plants.

per vehicle, but cleaning your car in the driveway can use

a family of four can save up to 20,000 gallons of water

up to 10 times more water.

each year.

Stop your idling

Carry reusable bags

By turning your thermostat down two degrees

If your car is idling for more than 30 seconds and you're

In the United States we consume approximately 100

in the winter and up two degrees higher in the

not in traffic, turn it off. An idling car gets 0 miles to the

billion plastic bags each year. Try using and reusing a

summer you can save loads of energy. You will

gallon. If the average American can reduce their idling

canvas bag for your shopping and you will save almost

also save about 3% on your heating bill for every

by 2 minutes, our country can save 400 million gallons of

1000 bags per year.

24-hour period that you do so.

solar power. If available in your area, switching

ADJUST YOUR THERMOSTAT.

gasoline each year.

Let the dishwasher work

Set up a recycling program On average, up to 80% of a school's waste stream can be

Scrape your dishes off rather than pre-rinsing before load-

recycled, and about ½ of that waste is in paper form. Work

ing the dishwasher. You'll save as much as 20 gallons per

with your neighborhood or child's school and make sure

full load, and your dishes will be just as clean.

that recycling is taking place.

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20 HEALTHY IDAHO APRIL 2014

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

BE AWARE. DON’T SHARE.

For more information go to LockYourMedsIdaho.org TM

Sponsored by the Idaho Prescription Drug Abuse Prevention Workgroup, contact (208) 854-3040

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HEALTHY IDAHO APRIL 201411:34 21AM 2/25/14

Green Cleaning How homemade cleaning products are greener for the environment and your wallet

Glass Cleaner

• 2 cups water • 1/2 cup white or cider vinegar • 1/4 cup rubbing alcohol (70 percent concentration) • 1 to 2 drops of orange essential oil, which gives the solution a lovely smell (optional)

WR I T T E N B Y A NG E L A S I LVA

Great for: Windows and mirrors How to use: Combine ingredients

rom carpet and upholstery to dishes and laundry, nearly every surface of your home can be cleaned safely, effectively and inexpensively with homemade cleaning products. Many people have turned to making their own cleaners to avoid the toxins and harsh chemicals found in commercial cleaning products. Asthma, allergies, chemical burns, and poisonings are among some of the concerns associated with the chemicals in cleaning products as evaluated by a group of researchers known as the Environmental Working Group. Making your own cleaning products is not only safer for your health and the environment, but will save you money. Some initial concerns many people have when presented with the idea of making their own cleaning products are the availability of the ingredients and the difficulty of making the cleaners. As it turns out, you probably already have a lot of the ingredients needed to make these homemade cleaning concoctions in your home. Simple, inexpensive household items such as vinegar, baking soda, and hydrogen peroxide can be used for a variety of cleaning tasks. Vinegar can be used either in solution or undiluted to tackle dirt, soap scum, hard water deposits, and even as a general disinfectant. The natural deodorizing properties of baking soda along with its slight abrasiveness make it useful as a scrub for grime or water deposits. Hydrogen peroxide can be used for window cleaning and even removing stains from clothing or upholstery. One of the most regularly purchased but most expensive cleaning products is laundry detergent, but you can even make that yourself, too. Here is a simple recipe for powdered laundry detergent that costs about $0.05 per load. All of the required ingredients are available at local merchandise or hardware stores.

22 HEALTHY IDAHO APRIL 2014

and store in a spray bottle. Spray some solution on a paper towel or soft cloth first, then on the glass. To get smudge-free glass, rub vertically on one side and horizontally on the other. Hint: Don’t clean windows on a hot, sunny day, because the solution will dry too quickly and leave lots of streaks.

Homemade Powdered Laundry Detergent Ingredients

›› 1 bar of Fels-Naptha soap (under $2 per bar) ›› 2 cups of Arm & Hammer Super Washing Soda (under $3.50 for 55 ounces) ›› 2 cups of Borax (under $4 for 76 ounces)

Scrub

• Half a lemon • 1/2 cup borax (a laundry booster; find it in the detergent aisle)

Blender or food processor

Great for: Rust stains on porcelain or enamel sinks and tubs

Instructions

How to use: Dip lemon into borax

Cut the bar of soap into the smallest pieces possible so they are manageable to the blender or food processor. Add the washing soda and borax to the cut-up soap pieces, and blend thoroughly. Transfer the soap into a large jar or storage container of your choice. Use 1/8 of a cup for normal loads of laundry and ¼ of a cup for heavily soiled loads of laundry. This recipe makes enough soap for 48 loads of laundry.

and scrub surface; rinse. (Not safe for marble or granite.)

Grease Cleaner

• 1/2 cup sudsy ammonia mixed with enough water to fill a one-gallon container. (Sudsy ammonia, which has detergent in it, helps remove tough grime.)

Great for: Oven hoods, grills How to use: Dip sponge or mop in solution and wipe over surface, then rinse area with clear water.

Healthy-Idaho.com

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HEALTHY IDAHO APRIL 2014

Green Smoothies An Expert’s Guide

24 HEALTHY IDAHO APRIL 2014

Healthy-Idaho.com

10 Minutes a Day to Change Your Nutrition Forever

The green smoothie craze is sweeping the nation! Everyone wants to be healthier, and no one wants to slave away in the kitchen for hours. But I’ve already been a believer for 20 years. I used to weigh over 200 pounds, and had 21 diagnosed diseases. I was depressed, low-energy, and an unhappy young mom whose main goal in life was to survive until I could climb in my bed at night again. I also had a very sick baby, who had life-threatening asthma and was below the 5th percentile for weight at 15 months old. He was on lots of drugs, including steroids, antibiotics, and bronchodilators. As “standard of care” medicine failed me, I began to look for other solutions, besides the many drugs we were prescribed for our many problems. I discovered the possibility that the Standard American Diet could be at the root of our troubles. A holistic practitioner told me to eliminate processed meat, dairy, and white flour and sugar. I made a goal to eat a 60 to 80 percent raw, 95 percent plant based diet. That has now been my diet for 20 years. At 135 pounds, I eat more food than I did when I weighed 206—and I actually enjoy it more! Within a year of making that game-changing shift to whole foods, my baby returned to full health, and a normal weight, and would never need medications again. In 2012, he led his team to the state 4A baseball playoffs and was named MVP for his clutch pitching, two grand slams, and grace under pressure. My baby boy is now 6’4” and got to live his destiny, instead of languish in hospitals as a Failure to Thrive baby. And I lost 70 pounds without counting calories, and without suffering. All we did is learn to eat whole, unprocessed foods. And we stopped eating the soda, hot dogs, nachos, ice cream, chips, popsicles, raisin bread, dairy milk, and all the other inappropriate food that we had been our staples. WRITTEN BY ROBYN OPENSHAW GreenSmoothieGirl.com founder and nationwide lecturer

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Continued on page 26

HEALTHY IDAHO APRIL 2014

Continued from page 25

---------- Smoothie Guide ----------Make sure your green smoothie isn’t really a high-sugars fruit smoothie, with a handful of greens added. Try to keep the greens content as high as possible. Most people do great with a 1:1:1 ratio of water, greens, and fruit. If you are used to your foods being very sweet, try to wean yourself off, but use stevia (an herbal sweetener) if this recipe isn’t sweet enough for you:

GreenSmoothieGirl’s

Fast Green Food

Green smoothies are the only “fast food” that, by drinking a quart (4 cups) a day, can give you 10 or more servings of raw, leafy greens and fruit, with minimal prep time in the kitchen. Kale, collards, chard, spinach, cabbage—all that good stuff that you mean to eat, but never makes it into your diet? Just throw it in the blender. Don’t cook it. Just blend it. At GreenSmoothieGirl.com, which I founded, we teach simple ways to eat whole foods to restore good health, with minimal effort. And we prove that eating right can be delicious, and even inexpensive. We find that green smoothies give people a jump start. All by itself, the green smoothie isn’t enough to supplant the toxic Standard American Diet. But my research shows that people begin to notice very significant health gains by implementing this one great habit. Many wonder, “If I feel this good adding raw plant foods my diet, how much better will I feel if I learn and do more?” Then our hope is that people will tackle more of the habits we teach that have served human beings well for thousands of years, before, as a culture, we adopted the S.A.D. (Standard American Diet) and the drug approach to health. We teach many nutrition habits that are game-changers. But we start with green smoothies, since just about anyone will implement them, and the only equipment you need is a blender. In my nationwide speaking tour, I visit 86 cities this year to give a lecture about how good nutrition affects every aspect of life. From regaining your energy and finding your weight, to finding your ability to advance your career, to your ability to love others better, and even to finding your life’s highest purposes, choosing good fuel is foundational! Eating lots of plants in their natural state is the #1 key to that. ROBYN OPENSHAW has degrees from BYU and the University of Utah and is the author of 14 books, including the bestselling The Green Smoothies Diet and the course 12 Steps to Whole Foods. She is the founder of GreenSmoothieGirl.com, a top-rated wellness site teaching people to eat whole foods. She lectures in an 86-city tour in 2014 promoting her two new books, How to Eat Right In the Real World, and How to Raise Healthy Eaters. She is a competitive athlete and single mom of 4 teenage and young adult children.

26 HEALTHY IDAHO APRIL 2014

Ultimate Green Smoothie

• 2 3/4 cups water • Spinach, kale, collards, chard, etc., added to the water until, blended, it reaches the 5 1/2-cup mark • Banana, apple, mixed berries, etc., added to the mixture until, blended, it reaches about 7 ¾ cup mark • 1 scoop GreenSmoothieGirl TriOmega (sprouted broccoli, chia, flax seed for essential fatty acids) • 1 scoop GreenSmoothieGirl Vanilla or Chocolate Organic Vegan protein powder (for slowing impact on blood sugar, building muscle mass)

Blend all for 90 seconds on high speed, or until smooth! What types of greens should you use? What matters more is, use a wide variety, and choose organic options! Remember, primates, with whom we share 98% of our DNA, graze in the forest. They have no degenerative disease while living in the wild. They don’t eat exclusively giant tubs of spinach! Nor do they eat one tree down to a nub. They graze on a variety of greens, because each has a different nutritional profile.

Blender Choices A high-powered blender like a Blendtec, is a great investment, to improve your health. Blendtec makes the best blender in the world. I use mine for not just supersmooth green smoothies, but also salad dressings, soups, desserts, and more. The possibilities to make whole foods that taste great are endless! Costco has a great deal on Blendtecs, and a great warranty.

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Invest in your health! Food is the best medicine. Eat more fruits and veggies!

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A recent report from the Associated Press found that trace amounts of pharmaceuticals, including antibiotics, anticonvulsants, mood stabilizers and sex hormones were found in the drinking water of more than 40 million Americans.

Tap Out

Is your tap water something to be feared? W R I T T E N B Y M I C H A E L RI CH AR D S O N

28 HEALTHY IDAHO APRIL 2014 2014

Healthy-Idaho.com

Those berated for flipping on the tap for a drink instead of using the filtered pitcher or refrigerator water probably don’t have a good defense for their action. And those berating probably don’t have a great reason for the reprimand other than “well it’s filtered.” The truth is there’s a lot of confusion about tap water and its safety. The confusion stems from the wide variety of problem-causing contaminants in water. Possibly the most dangerous are illness-causing microbes, which can find their way into drinking water in a number of ways. Researchers from the University of Arizona estimate that there are 19.5 million cases of waterborne illness each year in the United States, either from community groundwater systems, noncommunity systems, or municipal surface water systems. The United States has strict standards for water quality, and a central goal of community water systems is to remove dangerous microbes. But there is always some risk of getting sick from the water coming out of your faucet, according to the University of Arizona’s Kelly Reynolds, MSPH, PhD. “All water systems fail at one point or another,” says Reynolds, who serves as the Director of the Environment, Exposure Science and Risk Assessment Center (ESRAC). As the treated water finds its way to your house through the established pipes and waterways, there is always some chance of contamination. There is danger even when the water has reached your house, as water left stagnant in pipes, during vacation for example, can allow bacteria to grow. So go buy a filter, right? Well, filters you’ll find at the store generally aren’t built for bacteria, but affect the aesthetics of water, meaning the taste and smell, and remove nonliving contaminants. To purify water from microbes at your home, you’ll need a more complicated system, according to Reynolds. This will generally cost about $800-$1600 to install, and a couple hundred dollars a year to maintain, which will make financial sense to some, but not others. So why does anyone buy PUR, Brita and ZeroWater filtration systems? Because microbes are just part of the battle. Courtesy of mainstream media, we now know that pharmaceutical waste is finding its way into drinking supplies. A recent report from the Associated Press found that trace amounts of pharmaceuticals, including antibiotics, anti-convulsants, mood stabilizers and sex hormones were found in the drinking water of more than 40 million Americans.

And it doesn’t stop there. Inorganic, organic and radiological substances called “total dissolved solids” (TDS), which includes arsenic, chromium-6, benzene, lead, aluminum, chlorine, chromine, copper, perchlorate, mercury and other metals can be found dissolved into your drinking water, according to Matthew Chilton of ZeroWater, a water-filter company that uses ion filtration to remove TDS. While they don’t fight microbes, sink attachments and pitcher filters can serve to remove most pharmaceuticals and dissolved solids, and things like pesticides and personal care product waste that have seeped into our water. Most use a carbon system, pushing water through a carbon filter, which removes much of the undesirable taste and odor, along with most of the dissolved solids and contaminants like road salts, lead and other minerals that can creep into the water as it travels from the source to your house. “It’s a matter of knowing what you’re drinking,” says Chilton. The first step in protecting your family is to understand the water challenges specific to your area. One area may be at high risk for arsenic, another for lead, and so on. The filter you decide on for your home should be based on local dangers, which information the EPA provides. Reynolds says that some people need to be especially careful, like the very young, the elderly and those who are immunocompromised. Sometimes specific illnesses make a person more susceptible to illness from water.

IS BOTTLED WATER A SAFE ALTERNATIVE? Bottled water is generally safer than tap water, Reynolds says. If water is cleaned, put into bottles, and shipped, it is less likely to have contaminants than water that is piped underground for miles to your home, as these miles put the water at risk for contamination from outside sources. Not all bottled water is created equally, however.

THE WORST TAP WATER The tap water in all of these cities contains numerous toxic chemicals exceeding health guidelines set up by government agencies.

LEARN MORE ABOUT OUR LOCAL TAP WATER SAFETY: > http://www.cdc.gov/healthywater/drinking/public/drinking-water-faq.html > http://water.epa.gov/drink/local/ Facebook.com/HealthyIdaho

• • • • • • • •

Jacksonville, FL San Diego, CA Riverside, CA Las Vegas, NV Omaha, NE Houston, TX Reno, NV Pensacola, FL

THE BEST • • • •

Des Moines, IA Austin, TX Miami, FL Birmingham, AL

Source: Environmental Working Group (EWG)

HEALTHY IDAHO APRIL 2014

WHEN BOTTLED WATER FIRST BECAME A THING, OUR IMMEDIATE REACTION WAS EITHER “WHY” OR “THAT’S STUPID.” NOW MANY OF THE FORMER NAYSAYERS PICK UP BOTTLED WATER WITHOUT A SECOND THOUGHT, LEAVING REUSABLE WATER BOTTLES OF YESTERYEAR DRY AND BURIED IN SOME CUPBOARD OR DUMP.

g n i tt u P n o p a aC d e l tt o B r e t a W

Many see this as more of a tragedy than a simple hydration transition, because of the waste bottled water creates, waste that reaches into our wallets and infiltrates our environment. But there is something convenient about disposable water containers, helping us forget the waste. For example, what am I going to do with a water bottle all day when I’m in a place that doesn’t have easy water access? Unfortunately (fortunately?) fanny pack prejudice still looms over our country. It’s much easier to grab a bottle, chug, dispose, and go hands free the rest of the day. Others say they prefer bottled water because it is cleaner, free from the contaminants in tap water of the area, which does in fact have merit. Bottled water haters aren’t having any of these excuses. They use the following stats as ammunition.

Plastic Ocean: Bottled water by the numbers More than

50 billion

bottles of water are bought each year. 30 HEALTHY IDAHO APRIL 2014 2014

4/5

About of these bottles end up in a landfill and aren’t recycled.

Each second,

1,500

plastic water bottles are consumed in the United States.

17barrels million of oil are used in the production of bottled water each year.

Gallons of bottled water consumed, per person: 1980: 2.7 1990: 8.8 2000: 16.7

2011: 29.2

Healthy-Idaho.com

Who Cares…

Numbers, numbers, numbers. So many numbers. Some don’t care, while others are taking action. More than a dozen universities have banned bottled water sales, including Washington University and Harvard’s School of Public Health. Some cities have stepped it up as well. New York, Seattle, San Francisco and Chicago’s Cook County have all banned the use of government funds to purchase bottled water. At smaller levels, bloggers, artists and activists are busy using those numbers. One person set up a stand and sold bottled air. When people laughed and wouldn’t pay, he’d ask them about their bottled water habits. But all these people have a balancing act to master, since we can’t forget what bottled water is replacing, namely soda and sugary drinks. For about two decades, soda was the number one drink in the US. Now, water is king. The average American drinks 17 percent less soda now than in 1998. That cuts more than 11,000 calories per person per year, according to Health magazine. See the glass half full, say obesity experts, and don’t push people away from water, whatever form it comes in. But the logic is still lacking, according to Author Peter H. Gleick, who writes in his book, Bottled and Sold: The Story Behind Our Obsession With Bottled Water, that people usually say they buy bottled water for four reasons: fear of their tap water, convenience, taste and style. “So we’ve turned to the bottle, convinced that paying a thousand times more for individually packaged plastic throwaway containers of water than for readily available tap water is an act of rationality rather than economic, environmental and social blindness,” he writes.

Bottled Money Bottled water costs 1,000 times more than tap water. Two liters of tap water a day will cost the average person 50 cents a year. Americans spent $21.7 billion on bottled water in 2011. Facebook.com/HealthyIdaho

PRODUCT REVIEW

Water Filter Pitchers

PUR 11 CUP PITCHER This PUR pitcher removes a wide variety of potential contaminants such as agricultural pesticides, industrial pollutants, pharmaceuticals and heavy metals. Lead is a common contaminant that this pitcher can handle. We like the thumb activated fill lid, and how this pitcher is neither too big or too small.

ZEROWATER 10 CUP PITCHER Using a combination of carbon filtration and an ion exchange array, the ZeroWater filter is the most complete potable water filter we found. The company name is based on the idea that their filter allows you to drink nothing but water; no dissolved solids, no contaminants, no anything else. The ion filtration involves positively and negatively charged beads that serve to remove inorganic material. We really like the spigot in the back of the pitcher which allows it to stay in the refrigerator.

EDITOR’S CHOICE

Healthy

FAVORITE HEALTHY IDAHO APRIL 2014

GREE N The Color of Weight Loss?

Are GREEN TEA and GREEN COFFEE BEAN weight loss pills all they’re claimed to be? WRITTEN BY BY TAYLOR SMITH

32 HEALTHY IDAHO APRIL 2014

Healthy-Idaho.com

Some are claiming that we’re closer than you might think to that magic weight loss pill and that we have the color green to thank for it.

WEIGHT LOSS PILLS—WE DISMISS THEM OUT OF HAND, LARGELY BECAUSE WE THINK THEY’RE TOO GOOD TO BE TRUE. IF THERE WERE SOME MAGIC PILL THAT COULD HELP US LOSE WEIGHT, OBESITY WOULDN’T BE A WORLDWIDE EPIDEMIC PROJECTED TO BE THE NUMBER ONE CAUSE OF DEATH AROUND THE WORLD BY 2015, WOULD IT? Some are claiming that we’re closer than you might think to that magic weight loss pill and that we have the color green to thank for it. Green tea is well documented for containing large amounts of a powerful antioxidant called polyphenols, which has been shown to help fight cancer, heart disease and bad cholesterol. According to the University of Maryland Medical Center, “Green tea has been extensively studied in people, animals and laboratory experiments” and studies suggest that green tea may be helpful at treating a number of health conditions from bladder and stomach cancer to obesity. A study from Japan indicated that taking 690 mg of catechins, believed to be the active fat-fighting agent in green tea, for 12 weeks reduced body fat. This study supports the popular idea that green extract can boost our metabolism and help us burn away that extra fat. Another popular, although less studied, health food is the green coffee bean, which, according to a preliminary study published by Dovepress scientific research journal, helps reduce the body mass index (BMI) of overweight individuals over a 22-week period. These 16 individuals (eight men and eight women) all had similar diet and exercise patterns. All 16 participants showed statistically significant weight loss, many of them moving back into the normal BMI range. Furthermore, 14 of the 16 participants were able to

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maintain their weight loss after the completion of the study. Skepticism remains, however, and continues to surround nutraceuticals like green tea extract and green coffee bean extract. As it stands, there is only one FDA approved over-thecounter weight loss aid, and it does not make use of the active ingredients in green tea or green coffee bean extracts. The fact that these supplements and weight loss aids are not yet FDA approved is important. The proponents of green tea and green coffee bean extract will tell you the FDA is on the payroll of the big pharmaceutical companies, so they don’t want the public to have access to these miracle pills. On the other hand, the FDA counters that there’s not enough scientific evidence to support these rather lofty claims. In fact, most researchers who study the effects of green tea and green coffee bean extract are quick to report that there remain gaps in clinical evidence and that further research is necessary. Dr. Vinson, head author of the study published by Dovepress, admits, “There have been few human studies with green coffee extract,” while others agree that we simply do not know enough about the nature of these nutraceuticals to substantiate any claim for weight loss. Furthermore, the FDA issues warnings on an almost weekly

basis about dietary supplements and weight loss aids that contain hidden ingredients that are sometimes banned in the US for being damaging to our bodies. Countless others have been warned for making false or otherwise unsubstantiated health claims. So, what does this mean? Simply put, the jury is still out on green tea and green coffee bean extracts. It is entirely possible that supplementing a healthy diet and regular exercise with one of these fat-burners could help you achieve your weight loss goals. Yet, these weight loss aids might do harm as well. Because green tea and green coffee bean extracts almost always come with caffeine, the possibility for complications with other medications is a real hazard. Some people unwittingly stick to their normal dietary habits, which may include lots or coffee or soda, and end up taking in too much caffeine. This can affect heart rhythm or sleep patterns and result in many other potential side effects. If there’s any take away from the green tea and coffee extract debate it’s that there’s no easy fix to obesity. Neither green tea nor green coffee bean extract claim to make people skinny with no effort on their part. They might help you lose weight, but only if you’re already moving. They won’t do the work for you. If you’re looking for a little extra help, it might be worth a try, but just remember, there’s no substitute for eating right and regular exercise.

HEALTHY IDAHO APRIL 2014

VIGOR

GO GREEN recipes

Kale Waldorf Salad This version of the classic American salad replaces iceberg lettuce with heart-healthy kale and the mayonnaise with a delicious oil-free blended dressing. The key is to cut the kale very finely to allow it to soften properly. Makes 1 to 2 main-course or 3 side salads 1⁄4 cup raw cashews, soaked (see Tips) 2 cups thinly sliced trimmed kale (see Tips) 2 tbsp cold-pressed (extra virgin) olive oil 1⁄4 cup freshly squeezed lemon juice, divided 1 tbsp apple cider vinegar, divided 2 tsp fine sea salt, divided 1 cup thinly sliced tart apple, divided 1⁄2 cup thinly sliced celery, divided 1⁄2 cup filtered water 1⁄2 cup walnuts, halves or pieces 1⁄4 cup raisins

34 HEALTHY IDAHO APRIL 2014

1. 2.

In a bowl, toss together kale, olive oil, 2 tsp lemon juice, 1 tsp cider vinegar and 1 tsp salt. Set aside to soften for 10 minutes. Transfer to a serving dish. In a blender, combine 1⁄2 cup apple, 1⁄4 cup celery, water, soaked cashews and remaining lemon juice, vinegar and salt. Blend at high speed until smooth and creamy. Pour over softened kale. Add walnuts, raisins and remaining apple and celery and toss. Set aside to marinate for 5 minutes. Serve immediately.

Tips

To soak the cashews for this recipe, place in a bowl and add 1⁄2 cup water. Cover and set aside for 20 minutes. Drain, discarding soaking water, and rinse under cold running water until the water runs clear. Before chopping the kale, remove the long stem that runs up through the leaf almost to the top of the plant. Use only the leafy green parts.

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HEALTHY IDAHO APRIL 2014

play / April 2014

Healthy IDAHO

events 1-1

HOMETOWN TEAMS

Idaho State Historical Museum: 610 N. Julia Davis Drive, Boise Sports are an integral part of American society, and this exhibit explores this part of who we are.

18- 5/3 ART AND SOUL OF MAGIC VALLEY

Twin Falls The general public decides the prize winners of this community-wide art contest in Twin Falls, where $31,000 is at stake. Come be a part of the show!

IDAHO GREEN FEST

Downtown Boise: Bannock St. between Capital Blvd & 9th St. Live music, performers and local food and drink will make for an excellent celebration for sustainability, environmental awareness and preservation.

1-5/15 METAMORPHOSIS: AN EXHIBITION OF CHANGE AND TRANSFORMATION

Boise State Public Radio: 220 E. Parkcenter Blvd., Boise Put on by the Treasure Valley Artist’s Alliance, this exhibition collects the work of multiple artists for display, all centered around the same theme.

1-5/25 ANNA FIDLER: VAMPIRES AND WOLF MEN

Boise Art Museum : 670 Julia Davis Drive, Boise A long-term fascination with horror films inspires Anna Fidler’s powerful portraits of imagined denizens of the night, vampires and wolf men.

April16 - May4

16-5/4 WICKED

Morrison Center, Boise The smash hit musical is coming back to Boise, to the Morrison Center. Behind the production is Broadway Boise.

healthy T-F

MEDITATION CLASS

Facets of Healing Wellness Emporium, 717 Vista Ave., Boise An afternoon meditation class every Tuesday through Friday, led by A’Channa Kichiwa.

8-6/19 FIT & FALL PROOF

Garden City Library: 6015 Glenwood Street, Garden City Increase strength, mobility, balance, flexibility, confidence and social well-being, every Tuesday & Thursday, 11 am- 11:45 am. Sponsored by the Central District Health Department. The Garden City Library also has activities and education for preschoolers, teens and parents.

races 13 19

LAKE LOWELL MARATHON, HALF, 10K, 5K, KIDS RUN lakelowellmarathon.com RACE TO ROBBIE CREEK HALF MARATHON

robiecreek.com

ANNA FIDLER: VAMPIRES AND WOLF MEN

chai it with vanilla.

26 FOOTSTEPS FOR FERTILITY FOUNDATION 5K, BOISE footstepsforfertility.org/events/idaho/ 26 SUPERHERO 5K , GARDEN CITY

facebook.com/superhero5kboise

36 HEALTHY IDAHO APRIL 2014

Healthy-Idaho.com

Write It Down

to Lose More

THE RESEARCH IS CLEAR: INDIVIDUALS WHO MAINTAIN A FOOD DIARY LOSE TWICE AS MUCH WEIGHT AS THOSE WHO DON’T KEEP A WRITTEN RECORD (KAISER PERMANENTE’S CENTER FOR HEALTH RESEARCH, AMERICAN JOURNAL OF PREVENTATIVE MEDICINE, VOLUME 35, ISSUE 2). Simply put: recording what you eat helps you to better understand your nutrition habits. Here are some tips from the St. Luke’s $10,000 Weight Loss Challenge to get you started: Get a notebook, journal or smart phone. Use whatever works best for you and keep it handy to track everything you eat and drink. Two popular smart phone trackers are myfitnesspal and loseit. If you plan to use a notebook, organize the contents into date, time, place, type of food eaten and amount, calories, and feelings while eating. Log within 15 minutes of consumption. Don’t wait until the end of the day. You will forget the handful of chips you grabbed on the way out the door, or the cookie a co-worker gave you. If it goes in your mouth, track it! By including the time you ate, where you were, and how you felt while eating, you’ll likely discover patterns you were unaware of. Be honest. Write everything down. It’s the ONLY way to get a really good picture of what and when you eat. If you consume a pint of ice cream at 10:30 pm, record it! Count those calories. If your app doesn’t count them for you, use the food group portion chart that includes calorie estimates from the Jumpstart kit. If counting is too much, at least be calorie conscious. This means consistently eye-balling or measuring portion sizes. If you know about how many calories you are eating consistently, it should help you stay within your daily calorie goal.

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Know your portions. Use measuring cups and/ or a scale. Learn what a ½ cup of pasta or rice looks like. One serving of meat is about the size of a deck of cards. It will be much easier to count those calories when you’re aware of the right serving size. What you drink counts too. Liquid calories like specialty coffees and sweetened teas can add up quickly. Record your water intake too. Most of us don’t drink enough water so logging each glass will help you achieve your hydration goals. Remember the ‘extras’. Mayonnaise, dressings coffee creamer, nibbling while cooking or cleaning up…all add extra calories, so be sure to include those in your daily totals. Just for the record. Don’t give up on tracking if it becomes too much. Pick the most challenging meal or time(s) of day to record. Even logging your food intake for parts of the day is helpful. All movement counts. Record your physical activity to help keep yourself on track. Example: Walked the dog before work (10 minutes), walked to the post office at lunch (10 minutes), played tennis with the kids after dinner (30 minutes). (If you are struggling with meal planning, consider working with a Registered Dietitian who can help you identify problem areas and create a plan to make slow, healthy changes to your eating.)

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