Healthy Idaho | June '14 by Healthy Magazine

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5 Years Running.

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SelectHealth received the highest numerical score among commercial health plans in the Mountain region (ID, NM, NV, UT) in the proprietary J.D. Power 2010-2014 U.S. Member Health Plan Studies SM . 2014 study based on 34,315 total member responses, measuring nine plans in the Mountain region (excludes Medicare and Medicaid). Proprietary study results are based on experiences and perceptions of members surveyed December 2013-January 2014. Your experiences may vary. Visit jdpower.com.

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STOP LIVING IN PAIN AND START LIVING LIFE AGAIN! At West Valley Medical Center we may suggest orthopedic surgery, but itâ&#x20AC;&#x2122;s far from the only treatment we recommend. Our hospital includes some of the most experienced shoulder, hip and knee specialists in Treasure Valley. Our dedicated experts take you from education to recovery based on your input, pace, and direction.

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JUNE

2014 VOL. VI № 6

DUDE

WAYS TO GROW 12 10 MUSCLE FAST

Working out has a lot of benefits, not the least of which is looking and feeling better about our appearance. Most guys are always looking to add a few good pounds of lean muscles. Too bad it’s a lot easier said than done. Luckily, We’ve got the latest tips and tricks to stack packing on the muscle fast.

HAND-ME 28 DAD DOWNS

Fatherhood is a big deal. In honor of Father’s Day, we’re talking about all the things a father should pass on to his kids. No, not t-shirts or that collection of baseball cards—we’re talking about the really important things like traditions and family values.

SPORTS MATTER 22 GIRL CODE NO-NO’S 30 WHY How many guys out there have begged, nay pleaded, for an instructional manual for relationships. That old saying about how men are from Mars and women from Venus takes on a whole new meaning once you’re in a relationship. The truth is we just struggle to understand each other at the best of times. In an effort to help all the guys out there, we’ve compiled a list of “no-no” that every guy should know.

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Asking whether sports matter is like asking whether art or music matters. Of course they do. Sports kind of get a bad name, thanks in no small part to the raging sports lunatics out there, but the benefits far exceed the loud, obnoxious ranting of that one guy you know. You might not agree, but we think sports make the world a better place.

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Health y s

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SEPTEMBER 20, 2014

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DUDE.

It’s funny what we value in life—what we consider important and pressing. Actually, no, it’s sad. As a guy, and since it’s Men’s Health month, perhaps this is written to guys. I don’t know if women are better at this than guys, but why is it that we seem to underappreciate the moment, however positive or difficult the moment may be? Why is it that we often don’t embrace trial and setback for the springboard to success that they may be? And why is it that we spend so much time comparing ourselves to others, using that measure as the basis for happiness or frustration? My only answer is that I think we—okay, I’m talking about myself here—aren’t consistently placing proper value on the right things, and we (I) certainly aren’t asking the right questions. Especially as men, I think part of the issue is that we tend to view our lives in the context of competition, as a contest. And it’s absolutely not. We want to get ahead, to win, to advance, and certainly these are worthy goals. But not when we view it in terms of getting ahead of others, winning—and hence, defeating—others, viewing ourselves better than others. We like to keep score, compare size, evaluate competitively. So, what’s wrong with that? It’s

WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

Healthy

EDITOR'S NOTE

IDAHO

WITH

JUNE 2014

LEARNING TO ASK THE RIGHT QUESTIONS...

VOLUME VI, № 6

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

a tricky question, because I firmly believe in excelling and excellence, and clearly, someone’s mediocrity might be better than another’s best in any given venue (think Michael Jordan, Michaelangelo, or Mozart). Differences and inequality are NOT the issue here, and not a problem. Neither are sport or competition. What I’m talking about is viewing and evaluating our own lives in relation to our own values and dreams, NOT in comparison to others. I believe in pushing ourselves to be better, to feel better, to fare better financially, to look better—ultimately, to be our very best in every area we desire to improve. But the focus should be on improving ourselves in contrast to where we’ve been and where we want to be, NOT in contrast to where others have been or where they may be.

HERE’S MY POINT: Life isn’t a contest, and when we see it as competition, we become unhappy and distant from those we love, and we usually spend too much time focusing on the wrong things. And, I think we miss the entire purpose of life. Not long ago I had a very scary moment snorkeling in Hawaii with my two oldest boys. I got us into a dangerous situation that I couldn’t control, and quite frankly—I panicked. In the ten minutes that passed between drowning concern and safety, my thoughts magnified things that were truly important to me while virtually eliminating those things that matter so little, yet command so much of my daily attention. Partly because of that experience, I’ve been considering the spiritual scenario of sitting with my maker and reviewing my life and my values. In that moment, I cannot imagine valuing a nicer car, a bigger home or better job. What I do hope is that, in that moment, I can look back and realize that I had valued my marriage, my children, and my neighbors. That I had been humble and helpful to others. That I had been kind and caring to those around me, as well as to those around the world. Truly, in that moment of reconciliation with my maker, I am sure that we will be discussing and valuing much different things than I seem to discuss and value here. I think that begins by learning to ask the right questions today.

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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 MAGAZINE EDITOR Gayleen Webb | gayleenbwebb@gmail.com ONLINE EDITOR Taylor Smith | taylor.smith@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CONTRIBUTING WRITERS Aubrey Taylor, Bonnie Shelton, Angela Silva, Brooke Kittel, David Fotsh, Robynn Zender, Jill Castle, David Joachim, Douglas H. Jones, Robert Jones, Lisa Mathews, Mark Saunders CIRCULATION

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HEALTHSMART

Boone’s RECOVERY WRITTEN BY KAREN ZATKULAK

BOISE—Kuna High School football player, Boone Bartlome, is making huge strides recovering from the spinal cord injury that left him unable to move. Since the accident on a football field last November, he’s progressed better than expected. The 16 year old high school junior spends hours after school in physical therapy at Elks Rehab System. While there, therapist Kevin D’Agostino helps Bartlome get through the exercises designed to get his arms and hands back to the movements they were used to. It’s difficult. Even opening his fingers requires electrical stimulation.“It’s just like a little tingle,” explains Bartlome. The electrical stimulation devices used in his therapy help Bartlome’s brain and muscles re-learn to communicate. The communication is getting better. He’s now able to pick up an item, lift it, and then drop it. Bartlome is also relearning to walk. During therapy he’s strapped in and held up to practice walking on a treadmill without the full weight of his body. Every step is a struggle. “It’s like as a baby, you know, you’re figuring it out for the first time,” said Bartlome. “It’s just frustrating now because I know what I should be doing, and I just can’t do it.” With his therapist’s help, Bartlome can now walk a quarter mile in complete concentration, suffering through every step. It’s an unimaginable challenge for a boy born an athlete. Bartlome was a track star, a king of the rodeo, and a natural at football. It was on the football field, in a freak play, that Boone’s neck snapped back and he suddenly couldn’t move.

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As he was carried off, both teams knelt and prayed. Prayers that Boone heard, and prayers that push him harder. “It’s just amazing to think that people just think and pray about me every day,” said Bartlome. “I really appreciate that, and I’m just, I’m coming along.” Now, less than six months after the accident, he can walk with canes. He’s even walking backwards, depending less on devices and more on his own strength. His therapist says it’s tiring, since Bartlome’s fighting both his muscles and his mind. Bartlome can also stand on his own, without assistance, suffering through something most people can’t imagine. “When the system gets disrupted, it’s like an orchestra that nobody knows how to play together,” said physical therapist, Joe Wegley. “Some things are turned on that shouldn’t be turned on. Others aren’t turning on.” Bartlome credits much of his recovery to his outlook. “Mental is a big part of it, like, my dad’s always taught me, you know, attitude can be everything and so I’ve just always tried to have a positive mentality and it seems like that gets you through a lot of stuff.” For Bartlome, the mission is clear—do what most people take for granted each day. “My big goal is just to get back to what I was doing,” said Bartlome. “Be able to do the activities I could, even if they’re not as pretty. Just being able to do it is going to be great so that’s what I look at every day.”

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WAYS TO GROW MUSCLE FAST

Supercharge a boring gym session WRITTEN BY MYATT MURPHY

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WE SHOULD HAVE A “REFRESH” BUTTON FOR EVERYTHING: A BITTER COWORKER, A LAME BAR SCENE, THE NATIONAL HOCKEY LEAGUE. JUST A CLICK OR TWO COULD GIVE US INSTANT IMPROVEMENT. Same with tired workouts. Maybe yours has frozen up like a gym version of Windows 95. You may think you have to reboot, or even upgrade. Instead, all you need are a few tweaks for a faster, more enjoyable, more effective workout. Take a typical guy’s stale routine: treadmill for five minutes, then bench presses until someone asks if he’s almost done—in which case he’s suddenly on his last set. Next, a few rows, curls and crunches, then a quick toe touch and he’s out. You can do better, beginning with your warm-up. “Most men warm up with a few minutes of light cycling or jogging,” says Brad Jordan, NSCAC.P.T., a personal trainer in Dayton, Ohio. And that’s fine if all you plan to do in your workout is lower-body exercise. But an upper-body workout demands something that’s more in sync with your plans. “Switch your warm-up to jumping rope, rowing lightly, or using any cardio machine, like an elliptical trainer, that makes you pump your arms,” Jordan says. As for the rest of your routine . . . stop calling it routine. Refresh it, and yourself, with these moves.

1 >START WITH YOUR HAMSTRINGS

“Most men do the exercises they like first and save the ones they know they hate for last,” says Steve Lischin, NASM-C.P.T. “Toward the end of a workout, they either put little effort into these exercises or just skip them entirely.” Performing your workout in the opposite order can give muscles you tend to overlook (such as your hamstrings) the attention they deserve. And saving your favorites for last can help you recharge when your energy level is in decline.

2 >STRETCH BETWEEN SETS

“Don’t stretch only when your muscles feel tight,” says Jordan. Stretching the muscles you’re working not only helps them stay loose, but can also increase your range of motion, allowing you to work more muscle fibers with each additional set.

3 >TAKE A COFFEE BREAK

Anytime you draw your legs toward your midsection—reverse crunches, V-ups—you emphasize the lower portion of your abs. These moves also stress your hip flexors, the muscles on the front of your thighs. When these muscles are involved, your abs exert less than full effort, and you end up with tight hip flexors. Overcome this tendency by pretending there’s a cup of coffee resting just below your belly button. Before bringing your legs up each time, imagine tilting that cup toward your legs first. “This redirects your body positioning, so the effort stays concentrated on the lower abs,” says Len Kravitz, Ph.D., coordinator of exercise science at the University of New Mexico.

4 >CLOSE YOUR EYES WHILE EXERCISING

This helps you visualize the muscles you’re working, which is especially helpful for posterior muscle groups like your back, hamstrings and butt. (Exceptions allowed when that brunette happens by.) Also try closing your eyes during any exercise that involves balance, such as a one-legged squat. “It challenges the neuromuscular system and helps you establish better balance,” says Carter Hays, C.S.C.S., a Houston-based personal trainer. “It’s actually harder closing just one eye than both eyes; it’s weird.”

5 >CHANGE YOUR INCLINATION

Rather than do three sets of dumbbell presses followed by three sets of incline presses, combine the two exercises. Start with one set of chest presses on a flat bench. Then raise the bench one notch from the flat position—to about 15 to 20 degrees—for your second set. Continue raising the angle one notch per set, stopping at the notch before vertical. “This lets you exhaust more muscle fibers by working your chest through five or six different angles instead of just the basic two,” says Wayne Westcott, Ph.D., a Massachusetts-based exercise researcher. You’ll actually end up doing fewer sets, so you’ll save time, too.

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6 >GET TWISTED

During the standard single-arm dumbbell row, your palm faces in as you raise and lower the weight along the side of your chest. To get more out of the move, rotate your wrist inward 180 degrees as you lower the dumbbell so that your thumb ends up pointing behind you when your arm is completely straight. This rotation helps adduct the scapula, working the back through a fuller range of motion for added strength and size.

7 >STOP AND GO

Instead of raising and lowering the weight in one continuous motion, pause for a second about halfway up, continue the movement, and then pause again about halfway down. “In a set of eight to 12 repetitions, you’ll add only an extra 16 to 24 seconds to each set, but you’ll be able to exhaust your muscles faster using less weight,” says Lischin. This tactic works great with shoulder presses, lateral raises and bent-over lateral raises.

8 >LOWER THE WEIGHT WITH ONE LEG

Your muscles are much stronger during the eccentric phase of an exercise—when the weight is being lowered. With leg presses, leg curls and leg extensions, consider the “two up, one down” option. Try pressing or curling the weight up with both legs, then slowly lowering the weight back down using only one leg. This lets you work your muscles even harder in the same amount of time without constantly needing to change the weight, says Westcott.

9 >SPREAD ‘EM

Change your hand spacing with each set of barbell curls, instead of keeping them placed at shoulder width for all you repetitions. “Spreading your hands a few inches farther out stresses more of the inner portion of your biceps, while bringing your hands in a few inches builds more of the outer part,” says Lischin. Or, try switching from the standard shoulder-width grip on a barbell to an angled position with an EZ-curl bar.

10 >RUN THE RACK

Save time on the last dumbbell exercise in your workout. Instead of doing three sets of shoulder presses, biceps curls, or any dumbbell move, start with a weight that’s about 50 percent of what you usually use to do 10 to 12 repetitions. Perform the exercise six times, then quickly grab the weight that’s one increment heavier. Continue working your way up in weight until you finally find one that you can’t lift six times using proper technique. Then reverse this process by grabbing a slightly lighter weight and completing as many repetitions as possible, even if you can only manage a few. Keep moving down the rack until you’re left using the lightest set of dumbbells possible.

As for the rest of your routine . . . stop calling it routine. Refresh it, and yourself, with these moves. 14 HEALTHY IDAHO

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FITNESS

GYM PET PEEVES THINGS THAT MAKE YOU HATE THE GYM BESIDES SORE MUSCLES AND EXHAUSTION

Gym memberships are investments, both of time and money. With busy schedules and demanding responsibilities, it is not always easy to get to the gym on a regular basis. You want to get the most out of your time there when you can go, but it doesn’t help when the gym is full of annoyances that detract from your workout and make you less than thrilled to come back. Whether you notice others doing them or realize you do them yourself, here are some of the top gym pet peeves to watch out for.

1. EXCESSIVE CELL PHONE USE. As important as the recent winner of “The Bachelor” may be to you and your friend, the other people on the treadmills may not appreciate your loud conversation about who the real winner should have been. Save it for a more private setting.

2. LOOKING AT OTHER PEOPLES’ SCREENS. It may be a natural response to compare your hard work to the person next to you, but it makes them feel uncomfortable. Be your own competitor and keep your eyes to yourself.

4. HOGGING THE EQUIPMENT. It’s okay to have a conversation with a friend at the gym. It’s okay to take a quick break to catch your breath. It’s not okay to sit idly on a machine to have an in-depth conversation while others are waiting to use it. Be courteous of those around you; use the machines efficiently, and then move on.

3. LEAVING A MESS. Nothing is quite as disgusting as approaching a machine only to find a pool of somebody else’s sweat waiting for you on the bench. Make sure to wipe your own sweat from the equipment when you finish. It is not the next person’s job.

5. OFFERING UNSOLICITED ADVICE. Most gyms offer personal training services to their customers. You may have been studying up on the proper form for deadlifts and the best protein powders, but offering that advice to your neighboring weight lifter is most likely not welcome. Do what works best for you, but leave the advice to the professionals.

WRITTEN BY BROOKE KITTEL

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FITNESS

Must-See

PUSH-UP Variations

The push-up is the standard of body-weight exercises. Push-ups are some of the easiest and most effective ways to exercise and get in shape. If push-ups are part of your routine, here are some fun variations to help mix up your workout and work different muscle groups. They include push-ups for all experience levels. And if you weren’t a fan of push-ups before, you will be after you see these cool push-up variations! NOTE: Caution is advised when attempting any new exercise program. Especially with the more advanced push-ups, keep in mind it can take years to work up to these, and only attempt if you are confident in your strength and coordination.

BASIC PUSH-UP VARIATIONS ›› BASIC PUSH-UP—Once you’re comfortable with the beginning modifications, you are ready for the real deal: the premier body-weight exercise! ›› HAND OR SHOULDER TAP—when your arms are extended and you’re at the top of the push-up, use one hand to touch the opposite hand or shoulder. Switch sides on the next push-up. ›› SINGLE-RAISED ARM—when your arms are extended and you’re at the top of the push-up, raise one arm out in front, and then lower.

BEGINNING PUSH-UP VARIATIONS If a standard push-up is too difficult for you, start with standing push-ups and work your way to the floor.

›› SINGLE-RAISED LEG—This is basically a one-legged complete push-up. Raise one leg during all phases of the push-up, and switch legs after each completed push-up.

›› AGAINST THE WALL—Push yourself off of a wall while standing upright. ›› AGAINST A TABLE—This is similar to the wall push-up but with a little more angle for more resistance. ›› ON YOUR KNEES—With your hands shoulder-width apart on the floor, with your knees touching the floor, this is close to the real thing. PHOTO: thebellyfitclub.blogspot.com

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INTERMEDIATE PUSH-UP VARIATIONS ›› OFF THE KNUCKLES—Instead of hands being flat on the ground, make a fist with your fingers and knuckles on the ground. This is a great exercise for improving balance. ›› STAGGERED STANCE—Perform a basic push-up but with one arm in front of the other. Try doing this with hands close together, then far apart. Switch arms after the desired number of reps.

›› KNEE-TO-CHEST—When your arms are extended in the top of the pushup, bring one knee into your chest, without your foot touching the floor, to work your abdominal muscles. ›› TOE TOUCHES—Similar to the kneeto-chest, at the top of the push-up bring your knee into the chest and use the opposite hand to tap your foot. Make sure you don’t let your foot touch the floor until it returns to standard position.

ADVANCED PUSH-UP VARIATIONS

Zenergy Boise Club Manager and Group Fitness instructor, Yvette Hubbard, is a big fan of pushups. "Push-ups not only train the chest and shoulders but also strengthen the core, assist in joint stabilization and functional fitness.," says Yvette, a 30 year veteran of the fitness industry. Yvette is a huge fan of always staying on your feet when performing pushups, "We can do wall or table push-ups OR we can try negatives. Start in the up position (on your feet) and lower yourself all the way to the floor with control. Your chest should touch before your belly. Then get up anyway you can, this will get us to the real deal quickly and efficiently."

›› AIRBORNE—At the bottom of the pushup when your chest is near the floor, explode to the top so that your hands are briefly in mid-air. ›› THE ROCKY—This is a modified airborne push-up. For this variation, you start with a one-armed push-up, and then must push hard enough at the bottom to be able to switch arms while in the air. ›› UPSIDEDOWN—Walk your feet up a wall so you are almost in a handstand position. Perform a push-up or any of the abovementioned variations in this position for extra leg and abdominal work. ›› FINGERTIP—Raise your palm off of the ground so only the tips of your fingers are holding you up. The fewer the fingers, the more difficult it is.

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JUNE 2014

FITNESS

Strategies for Staying Healthy This Summer

WRITTEN BY HEALTHY MAGAZINE

SUMMERTIME IS AN OPPORTUNITY FOR US TO GET OUTSIDE AND ENJOY THE OUTDOORS, FAMILY ACTIVITIES, AND TO EXERCISE OUR PHYSICAL BODIES. WE ALSO FEED OUR SOULS FROM THE BEAUTY OF MOTHER NATURE. THE FOLLOWING ARE SOME SIMPLE STRATEGIES TO STAY HEALTHY SO YOU CAN ENJOY THIS BRIEF SEASON:

STRATEGY 1

LIMIT YOUR SUN EXPOSURE to before 11 am and after 4 pm during the day, to avoid sunburn. Exposing your skin to the sun at the right time of day can give you the Vitamin D you need, while protecting your skin. If you are in the sun after 11 am and before 4 pm use sun block, hats, or cover up with light clothing. If you get burned, use Aloe Vera gel or Calendula gel. Calendula is not as well known as aloe, but can be more effective for some people. Bacteria cannot grow in its presence, thus helping the body to heal wounds quickly.

STRATEGY 2

EAT SEASONAL FRUITS. They are high in water content, rich in antioxidants, and are nature’s way of cooling you down without air conditioning. Eat at least five servings of fruits a day.

STRATEGY 3

DRINK SUFFICIENT FLUIDS; at least 50 percent should be water and the rest should come from fruit juice or herbal teas. Stay away from sodas as they rob you of calcium and may deplete your bodily water reserve (diuretic). Coffee and black tea shouldn’t count as quality liquids. They also act as diuretics, removing water from your body, and wreaking havoc on your gastrointestinal system.

STRATEGY 4

COVER UP AT NIGHT to avoid mosquito bites. Use citronella-based products to keep them away from you. And remember, the more sugary foods you eat the more you will attract them. Eat garlic, onions, and chives as they keep away these little “vampires.”

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STRATEGY 5

PACE YOURSELF if you are not in shape

for physical activities. Start slow by walking 20–30 minutes morning and evening, and you will be in good shape in a matter of a couple of weeks. If you get sore from physical activity, take homeopathic Arnica 30c (a gentle and safe medicine that won’t interfere with any other medication) every couple of hours. The pain and soreness will go away quickly. For those with arthritis or stiffness, take homeopathic Rhus tox 30c twice a day to loosen you up. This is especially good when weather changes affect you poorly, with more stiffness and pain.

STRATEGY 6

“SUMMER COMPLAINT” is an old term used for

the summer flu, a type of gastrointestinal problem that causes diarrhea. Last year it was a big problem for many people. This year, be prepared by having both a homeopathic remedy called Podophyllum 30c and White Oak bark herb in capsules. Podophyllum helps body regulate the colon and stop diarrhea in a natural way. White Oak bark capsules (2 or 3 capsules, taken 3 or more times a day) help firm up stools. Taken together, most people see results in 12 to 48 hours. Using these strategies you can stay cool and have a fun and healthy summer!

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DUDE WRITTEN BY HEALTHY MAGAZINE

GIRL CODE

No-No’s MISTAKES GUYS MAKE WITH THE LADIES

COMMUNICATION:

BEHAVIOR:

FOOT IN THE MOUTH

DON’T GOOF IT UP

MISTAKING THE PURPOSE OF CONVERSATION

BEING OVERLY NICE

While men generally like conversation to have a clear purpose, a woman will often use conversation to discover how she is feeling or to release negative feelings. These talks might seem pointless to a man, but to a woman, it is a way to build intimacy and bond with a person she cares about.

Don’t act like a saint, because she probably won’t buy it. Gentlemen are kind, but they won’t be walked on, and everyone knows it. Demand respect. On this note, make decisions together. Don’t give up your power in the relationship. It’s unattractive.

GIVING UNWANTED ADVICE

Women love attention, but if they sense you are doing things not out of deep feelings, but just for approval, she’ll hate it.

SEEKING HER APPROVAL

When a woman opens up about an issue, it isn’t always because she wants advice. She’s just working through her problems, and talking is key to helping find some peace. Don’t jut in with advice. Instead, listen patiently. Sometimes, she just needs to know that you comprehend her issues.

TRYING TO DEFINE THE RELATIONSHIP TOO SOON

Don’t jump the gun with a “So, what are we?” This can make future conversations awkward and unnatural. She may even get scared off.

USING CLICHÉ, BORING PHRASES TO DESCRIBE YOURSELF “I LOVE TO LAUGH”—You and every other human. “I LOVE TRAVELING”—So generic. Say “I love (specific location).” “I LOVE LONG WALKS ON THE BEACH”—This is about as attractive as a used car advertisement.

22 HEALTHY IDAHO

RELYING ON MONEY

Too often, men drop serious coin only when they feel like something is wrong in the relationship. Wake up call—money is never going to fix the issue. Other men feel some obligation to spend money on a girl. Remember how lame it feels when someone does something nice for you because they have to.

RELYING TOO MUCH ON LOOKS

For guys, seeing a beautiful girl sparks feelings of attraction. But for women, attraction comes as a combination of good communication, body language and looks. No matter how suave you look, conversation can spoil everything. Or make it perfect.

YOU PLAY THE WRONG MUSIC

But you love that song, right? If the time does come when playing music is okay, let her pick, or pick something you think she’ll know. Remember, music in general is probably a bad choice since you’re on a date to get to know one another. Don’t annoy your date with obscure music that kills conversation.

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LOW T?? JBY JOHN GREER. MD, IDAHO UROLOGIC INSTITUTE

t appears that there is a new world-wide epidemic: “Low-T”. Advertisements abound. “Not in the mood?”, “Do you lack energy?”, “Sex drive low?” In fact the testosterone pharmaceutical industry has grown from a 7 million dollar industry in the 1990’s to a 7 billion dollar industry last year. Interestingly, the FDA indication for testosterone replacement therapy is for the treatment of disease states involving the testicles, hypothalamus and pituitary gland, not for treating men’s declining testosterone levels as they age. The financial growth of this drug industry comes from an offlabel use of this class of drugs. The use of testosterone replacement in men with true diseases decreasing testosterone production has not changed, but the prescription of testosterone for men with age related decreases in testosterone have sky-rocketed. Most experts in male reproductive medicine today agree that a patient should have two early morning blood draws showing low testosterone levels as well as symptoms of “Low –T” prior to beginning testosterone replacement therapy. Men’s testosterone levels vary significantly based on the time of the day as well as over days and weeks, thus the need for more than one blood draw showing low testosterone levels. Men who

have no symptoms of “Low-T” as well as men with testosterone levels in the normal range should not be place on testosterone therapy. Many websites and “experts” who stand to financially gain from testosterone administration state that higher testosterone levels are linked to improved health. Some go as far as to say that optimal levels are in the 700-900 range when in actuality normal testosterone levels are above 300. Men with “low normal” levels of testosterone should not be placed on testosterone replacement therapy.

Thereisverylittleevidencetosupport theseclaimsthathighertestosteronelevels arehealthier,evenifpatients“feel”betterat higherthannormaltestosteronelevels. Some studies have shown decreased fat mass and increased muscle mass with testosterone replacement therapy. Other beneficial effects noted include increased endurance and stamina. The studies that do exist involve small numbers of patients with short follow-up periods which makes interpretation of the studies difficult and quite possibly inaccurate. Several studies are currently ongoing, but until they are completed the effect of chronic testosterone therapy on overall health is unclear. Additionally there are significant down sides to testosterone replacement therapy. When a patient goes on testosterone replacement, their body senses the higher testosterone levels and down regulates testicle function. The testicles

down regulate native testosterone production as well as sperm production often leading to testicular shrinkage and infertility. Other side effects that may occur include increased blood counts leading to blood clots and pulmonary emboli, increased risk of cardiovascular disease, breast enlargement, hypertension, nipple tenderness, increased growth rate of prostate cancer, elevation of blood levels of lipids and acne. Unfortunately, placing a patient on testosterone replacement therapy does not “kick-start” the body into making more testosterone. Rather, the downregulation of testicular function increases the chance that this therapy will need to be given for the rest of the patient’s life. When you factor in the cost of testosterone replacement therapy which is typically $200-$500/month for the most popular formulations of testosterone replacement, the financial consequences are obvious. No wonder Abbott Laboratories spent $80 million last year on direct consumer advertising of Androgel in the U.S. Despite the possible adverse effects of testosterone replacement therapy, I do feel that treatment of symptomatic men with low testosterone levels who have no interest in future fertility is appropriate. But, they need to be followed by a physician who understands the ramifications of testosterone replacement therapy and is willing to monitor them closely. Most importantly, patients need to be counseled appropriately about the risks and benefits, the cost, and the potential that this therapy may very well be life-long before they make the decision to be treated for “Low T”.

Idaho Urologic Institute Three Locations to Serve You. Meridian, Boise, and Nampa.

Idaho Urologic Institute, PA is setting the standard for urologic care in the Treasure Valley and is dedicated to comprehensive urologic care for men, women, and children.

Cynthia A. Fairfax, M.D.

William H. Fredriksson, M.D.

John A. Greer, M.D.

Katy Holder, P.A.

Dawn K. King, M.D.

Eric W. Klein, M.D.

Helen J. Kuo, M.D.

Melissa McClenahan, P.A.

Stephen J. Miller, M.D.

David B. Rice, M.D.

Todd M. Waldmann, M.D.

Joseph H. Williams, M.D.

For More Information: 208-639-4900 www.idurology.com Facebook.com/HealthyIdaho

2855 E. Magic View Dr., Meridian • 222 N. 2nd St., Suite 115, Boise 1613 12th Avenue Rd., Ste. B, Nampa

JUNE 2014

DUDE

Sitting is the

New Smoking • STAND UP A FEW TIMES a day, stretch, walk around: it tones muscles and improves posture too. • TAKE WALKS OUTSIDE OF THE OFFICE a few times a day, to your car, to the corner store, around the block. • WALK TO YOUR LUNCH SPOT … don’t eat at your desk.

How We’re Falling Behind on Reducing Heart Disease Risk

Education and better lifestyle choices have dramatically reduced our risk of dying from America’s number one killer: heart disease. Campaigns to get us to quit smoking have been incredibly effective and we now enthusiastically embrace more active lifestyles, regular exercise, stress reduction, better food choices, and do all we can to stay “heart-healthy.” But in recent years, a new heart disease threat has emerged… too much sitting! And sitting may also aggravate the risk for obesity, diabetes, certain cancers and early death. Just take a look at all the websites and recent research devoted to this topic. Sitting may well be the most pervasive health risk ever identified because EVERYONE sits. It affects all people, no matter their socioeconomic status, education level, gender or where they live. The challenge is that many of us spend so much time sitting that it is difficult to modify this risk factor. Think about all the ways that we have incorporated sitting into our modern lives, whether we’re working, driving, eating, relaxing or traveling. Scientists refer to this new risk as “sedentary time.” Humans are spending more and more time sitting (think of children and “screentime”) and the effect of all of this

24 HEALTHY IDAHO

sedentary time on heart disease risk is alarming. A recent study even suggests that men who exercise regularly are at increased risk of heart failure if they spend long periods of time sitting. Based on emerging clinical evidence, the American Heart Association made a statement in January 2014 that “outside of work, men who spent five or more hours a day sitting were 34 percent more likely to develop heart failure than men who spent no more than two hours a day sitting, regardless of how much they exercised”. And even more compelling, “heart failure risk more than doubled in men who sat for at least five hours a day and got little exercise compared to men who were very physically active and sat for two hours or less a day.” One explanation for this heightened risk of cardiovascular disease is that sitting prevents blood from circulating properly throughout our blood vessels and our muscles and especially at joints that are bent at 90 degrees while we are in the sitting position (including our backs). Just how too much sitting predisposes us to the chronic diseases listed above is unclear, but sitting for eight hours a day or more is detrimental and the effect is aggravated in men who do not exercise regularly throughout the week. Aside from new (expensive) trends like combination treadmill desks at work, what are some practical ways to sit less, especially at work?

• VISIT YOUR COLLEAGUES at their desks instead of texting, messaging, emailing. • TRY TO TAKE SOME PHONE CALLS (especially longer ones) walking around the office or outside. In summary, just stand up. And make sure you try to exercise a few times a week to counter the effects of all that sitting! The good news is that sitting for less than four hours a day is associated with significant improvements in long-term health and a reduction in heart disease. The challenge is to do it! ABOUT THE AUTHOR

Andy Peiffer, MD PhD Medical Director The Men’s Health Center

Andy Peiffer MD, PhD is the medical director of the Men’s Health Center and a geneticist researcher. The MHC offers the latest treatments for conditions such as high blood pressure, diabetes, cholesterol management and low testosterone. It also provides innovative approaches to cancer screening, heart disease assessments, impotence therapy, anti-aging programs, weight control and hormone replacement.

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FEEL ALLERGY

ASTHMA

THE

DIFFERENCE.

I M M U N O LO G Y

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

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JUNE 2014

DUDE

Come On

DUDE SO YOU’RE A MAN, AND YOU WANT TO STAY HEALTHY? W R I TTEN BY L A N E C . C H IL D S, MD

EVERYONE KNOWS WE LIVE IN THE AGE OF TECHNOLOGY AND THE AGE OF INFORMATION. IN SPITE OF THIS VAST BODY OF AVAILABLE KNOWLEDGE MEN STILL HAVE A DIFFICULT TIME PUTTING THEIR FINGERS ON SIMPLE SPECIFICS THEY SHOULD BE DOING TO MAXIMIZE THEIR HEALTH AND IMPROVE THEIR QUALITY OF LIFE. WE HAVE BEEN TAKING CARE OF MEN FOR YEARS, AND HAVE BEEN ABLE TO IDENTIFY A FEW KEY FACTORS—A LIST OF DOS AND DON’TS IF YOU WILL—FOR YOU TO SIMPLIFY YOUR LIFE AND HELP YOU FEEL BETTER, PERFORM BETTER, AND PERHAPS EVEN LIVE LONGER. WHILE THERE ARE NO GUARANTEES FOR ANY OF US, THERE STILL IS GREAT DATA SUPPORTING THE FOLLOWING RECOMMENDATIONS TO HELP YOU, THE MAN OF MEN, GET THE MOST QUALITY AND QUANTITY OF LIFE OUT OF THAT WONDERFUL BODY YOU LIVE IN EACH AND EVERY DAY.

26 HEALTHY IDAHO

PICK THE RIGHT PARENTS Okay, you cannot do a thing about this one, but we list it here at the top to emphasize how important genetic factors are in determining many things about one’s health. Body-build factors, especially height, weight and bone and muscle composition are often pre-determined by one’s genetic make-up. A family history of cancer or of chronic disease like diabetes or heart problems puts one at higher risk for developing that same cancer or those chronic diseases. Don’t become depressed with concern, though. Rather, take this information and use it to your advantage. If you have a family history of colon or prostate cancer, make sure you are up to date with proper screening tests and examinations so that you can treat things proactively at an early stage, rather than once things have progressed and can no longer be treated. If your parents are alive and in good health, thank them for the great start they gave you.

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DO NOT SMOKE Period. There just is no excuse for this one, men. In 2014 we all know that smoking is bad for us, and yet so many men continue to smoke in spite of that knowledge. Listen, smoking kills you. Can I be more blunt? When patients come to me and we diagnose them with a cancer which requires surgical treatment, I insist they discontinue smoking, and not just for the surgery, but for good. Many of the cancers I treat are caused by tobacco. Everyone knows that smoking is the major cause of lung cancer, but did you know it is the major cause of bladder cancer as well? If one plans to continue to smoke after having surgery for a tobacco-related cancer, then I suggest it doesn’t even make sense to have the operation in the first place. The smoking and the progression of disease are going to win; the surgery and attempting to cure the cancer are going to lose. We recognize that this is hard medicine. Being told you have cancer and you have to quit smoking all at the same time is not easy for people. But without these drastic measures, patients will not improve. More info: The Emperor of All Maladies by Siddhartha Mukharjee, MD

YOUR WORK PROBABLY DOES NOT COUNT AS EXERCISE / SWIM When I ask patients if they exercise, men often tell me that, yes, they go to work every day and feel like they have exercised. This feeling of fatigue or exhaustion is different, however, from effective cardiovascular and strength training which are both important aspects for good health. Men, you have got to get in some exercise, and you must do this a minimum of 3 times a week. These work-outs should include some cardiovascular training to get your heart rate up and keep it up for 15 to 30 minutes. It should also include some resistance weight training, working all the major muscle groups including your core. While such work out routines will leave you feeling tired and spent initially, soon those feelings will be replaced with increased energy and better mental acuity and you will be better able to perform the tasks of your day job and have more energy for your personal free time. And for the record, over the years I have noticed the men that seem to be in the best shape and have the best body tone and agility regardless of their age, are swimmers. Swimming works all the muscle groups, is great cardiovascular training, and is low impact for those that have joint and back difficulties. Consider swimming. It is a great way to stay young.

I have tried to share with you a few common factors which are in the lives of men I consider to be in good health who I have cared for as a doctor over the years. Everyone is looking for the magic formula, the special food or vitamin or supplement they can take to produce good health and a long life. But the longer I take care of patients, the more I am convinced such a food, supplement, or diet does not exist to bring about this goal. Staying healthy requires a little luck, and some discipline and some hard work. But the results are worth it. You owe it to yourself, and to your loved ones and friends who want to see you succeed and have a long and healthy life. ABOUT THE DR. CHILDS

Lane C. Childs, MD, FACS Western Urological Clinic wucmd.com

Dr. Childs, of Western Urological Clinic in Salt Lake City, is a men’s health expert. He is also on the Board of Directors for the Salt Lake Surgical Center.

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A Manly Food Guide SODA POP IS NOT YOUR FRIEND DRINK MORE WATER Chronic soda drinkers often have the habit catch up with them in a bad way. Most sodas in general contain large amounts of sodium, which is true for both diet and regular versions of the beverages. High sodium intakes are related to fluid and water-retention issues, one of the mechanisms by which many soda drinkers tend to put on weight. Men tend to be dehydrated, and soda pop tends to be a contributor to this problem as well, as soda seems to take the place of water in many men’s diets. Sodas also can decrease bone density over time, act as irritants to the bladder, causing more feelings of urinary urgency and frequency, and can increase the formation of kidney stones. It is very common to identify soda pop as a large part of the diet of many of the patients with kidney stones we treat.

EAT LESS RED MEAT As data accumulates, there is more and more evidence that diets high in red meat are related to more gastrointestinal, cardiovascular and urinary tract maladies. Data linking red meat consumption to colon cancer risk is pretty convincing, and the prostate cancer link is also growing. Few men are unaware of the linked risks of red meat, high cholesterol, and heart disease. But not too many men would link red meat and prostate cancer risks together in their minds. So, is there evidence we should all be vegan? I would suggest we move one step at a time. Eat less red meat for the time being, and let’s follow the data and the studies. University of Michigan faculty member Mark Moyad, M.D., MPH gives wise advice by telling his patients, “If it is heart-healthy, it is prostate-healthy.”

WHITE BREAD IS NOT YOUR BUDDY, EITHER Bread is such a seemingly innocent food item. A sandwich here, a piece of toast there. Do you go out to dinner? You have some wonderful, often warm right-out-of-the-oven bread to snack on while you wait for your salad and entrée to be served, and before you know it, you have consumed ¼ to ½ a loaf of bread before you even begin to eat your dinner. Those calories add up, and not for one’s advantage. There are many fads advising low carbohydrates, or limiting whole grain wheat, or even elimination of wheat usage altogether. What is best? As a physician, I feel the word moderation is best. In my experience, those who abide by a balance seem to have the best health. The bookstores are full of books pushing one form of diet or another. Save your money, apply the principles of moderation and wisdom and your health will be the benefactor of such action.

JUNE 2014

WRITTEN BY TAYLOR SMITH

DAD HAND-ME-DOWNS

DUDE

“

One father

is more than a hundred schoolmasters.” ~George Herbert

28 HEALTHY IDAHO

Healthy-Idaho.com

What EVERY FATHER needs to pass on to his kids Normally, when we talk about “hand-me-downs” we’re talking about something that we don’t really want but we get anyway. Like clothes. Or an old pair of shoes that “don’t fit your brother anymore” so now you have to wear them. There are important things that get handed down, however. Names, keepsakes and memories are but a few of the truly meaningful things that we pass on to our children and loved ones. We talked to all the important “father figures” in our lives and came up with a few essential dad hand-me-downs.

KINDNESS ““““““““““““““““”””””””””””””””””””””””””””””””””””””””””””””””””

Of everyone I talked to about their fondest father memories, almost all of them had a tender moment with their father— some moment where their dad comforted them or made them feel loved. These were important memories that shaped these individuals. There’s no overstating the importance of a father’s love and consideration. Dads are constantly displayed as tired, disinterested, uncaring individuals (at least in much of today’s media). They’re often clueless as to what really goes on in the lives of their children or spouse. Many of them are only kind when they really need to be. It probably goes without saying, but real dads are not TV dads. I suppose this section could just as easily be titled “Love,” because that’s what we’re really talking about here. Every father needs to show his kids that they matter—that he cares for them. Sure, there will be times where the law needs to be enforced and punishment dispensed. But hopefully those moments are exceptional and punctuate prolonged and consistent kindness and love.

THE IMPORTANCE OF TIME ““““““““““““““““””””””””””””””””””””””””””””””””””””””””””””””””””””””””

Whether it’s finding the time to play catch with your son or take your daughter out to a movie, ask kids of any age and they’ll tell you they always appreciated when dad would make time for them. As a kid it’s hard to understand why dad doesn’t want to spend more time with you, because terms like “responsibilities” and “obligations” are nebulous and mean very little. As a dad, most of us find ourselves with too much to do and not enough time to do it. So, how do we bridge the gap? The key is to prioritize. As a father, one of the most important things you can hand down to your son or daughter is an understanding that family comes first. That doesn’t mean that your family is going to get as much of your time as work or other obligations, but the time they do get should be quality time. Take the time to make sure your kids know that your family is the most important thing in your life.

TRADITIONS ““““““““““““““““””””””””””””””””””””””””””””””””””””””””””””””””””””””””

FAT H E R H O O D FA C T S

Traditions can be some of the most cherished and valued things you can pass down to future generations. Perhaps you come from a family rich with traditions like vacationing in a certain place every year or having popcorn and candy for dinner on Sunday nights (it just so happens that these are family traditions of mine). Maybe your family supports a certain sports team and always has. Whatever it is, it’s important. It binds future generations to the present and the past. Plus, it’s never too late to start making traditions, and they don’t have to be hugely expensive family trips to the beach (unless you live by the beach and then you should just go to the beach). They can be simple things like daddy-daughter dates, family movie night, or a monthly trip to a sporting event. The point is that your traditions can be what you want them to be. And no matter what they are, your children will remember and pass more than a few on to their kids.

THE POSITIVE IMPACT OF FATHER INVOLVEMENT

Inastudyexaminingfatherinvolvementwith134 childrenofadolescentmothersoverthefirst10 yearsoflife,researchersfoundthatfather-child contactwasassociatedwithbettersocio-emotional andacademicfunctioning.Theresultsindicatedthat childrenwithmoreinvolvedfathersexperienced fewer behavioral problems and scored higher onreadingachievement.Thisstudyshowedthe significanceoftheroleoffathersinthelivesofatriskchildren,eveninthecaseofnon-residentfathers. Source: Howard, K. S., Burke Lefever, J. E., Borkowski, J.G., & Whitman , T. L. (2006). Fathers’ influence in the lives of children with adolescent mothers. Journal of Family Psychology, 20, 468- 476.

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FATHERS AND EDUCATION

BEATING THE ODDS

Father involvement in schools is associatedwiththehigherlikelihoodofa studentgettingmostlyAs.Thiswastrue forfathersinbiologicalparentfamilies, forstepfathers,andforfathersheading single-parent families.

Evenaftercontrollingforincome,youths in father-absent households still had significantlyhigheroddsofincarceration than those in mother-father families. Youths who never had a father in the householdexperiencedthehighestodds.

Source: Nord, Christine Winquist, and Jerry West. Fathers’ and Mothers’ Involvement in Their Children’s Schools by Family Type and Resident Status. (NCES 2001-032). Washington, D.C.: U.S. Department of Education, National Center for Education Statistics, 2001.

Source: Harper, Cynthia C. and Sara S. McLanahan. “Father Absence and Youth Incarceration.” Journal of Research on Adolescence 14 (September 2004): 369-397.

JUNE 2014

DUDE

WHY

SPORTS MATTER WRITTEN BY TAYLOR SMITH

30 HEALTHY IDAHO

Healthy-Idaho.com

“SPORT HAS THE POWER TO CHANGE THE WORLD. IT HAS THE POWER TO INSPIRE. IT HAS THE POWER TO UNITE PEOPLE IN A WAY THAT LITTLE ELSE DOES. IT SPEAKS TO YOUTH IN A LANGUAGE THEY UNDERSTAND. SPORT CAN CREATE HOPE WHERE ONCE THERE WAS ONLY DESPAIR.”

~NELSON MANDELA Nelson Mandela quote that applauds sports for all they can do? It’s probably not hard to guess how I feel about sports. I love sports. Like a lot. Some might say I’m fanatical about certain sports and I can’t categorically deny these claims, although I like to think that I’m in control of my soccer passion. Honestly, I can stop anytime I want…I just don’t want to. And I know the sour sports-fan stereotype—the loud, obnoxious man sporting his team’s jersey screaming about the injustice of a foul and the ignorance of the ref. It’s easy to criticize crazed fandemonium for taking the game, over which we have no influence or control, too seriously. These claims are just. I cannot deny the irrationality of being too emotionally invested in something we can’t control (and, if we’re being honest, has a relatively small impact on the course of human history). But, asking whether sports matter is like asking whether art or music matters. Not only do they matter to that psychotic jersey-wearing fan, they matter to children, parents and grandparents. They matter to men and women. They transcend race, ethnicity and culture. They can unite the world’s gaze for a short time, captivate billions and even heal divided nations.

BECAUSE YOU NEVER KNOW The human element is omnipresent in art and music. It makes each piece unique and representative of its creator. The human element is perhaps nowhere more dramatically noticeable than in sports. With sports, you just never know. The outcomes are never certain. Pundits and analysts make careers out of trying to predict score lines and results. And yet—thankfully— the games are played on the field, or on the court, and not on paper. Low seeds beat high seeds. Underdogs overcome the odds and defeat the favorites. It’s a story we all love. We watch March Madness every year because we know, without fail, there’s a Cinderella story that we can get behind, even if it’s just for March. Moreover, you never know who’s going to step up. No-namers, nobodies, and unheard-ofs appear at the most unlikely of moments and alter tournaments

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or seasons. Every year there’s a new standout player in every league that emerges from anonymity. Occasionally, they burn out after a few bright years, but just as often they become superstars or even legends of the game. We look to sports for inspiration and we find it in abundance. Sports are just downright inspiring and sometimes they’re just downright heartbreaking.

BECAUSE IT’S A FAMILIAR SCRIPT For all that “human element” drama we love so much, sports follow the rules. We know what to expect. They follow rules and remind us that there’s order in this crazy, mixed-up world. And on some level, I think we all need that stability. The games themselves are all built around a framework of rules. It’s what makes the game interesting and compelling. The rules keep the game fair. More importantly, the rules are what link sports to real life. They’re the most effective teachers of applicable knowledge for everyday situations. You break the rules, you get penalized. More of us need to be reminded of that rule. Furthermore, I think we love sports because they embody an all-important life lesson—hard work brings success. It doesn’t always mean you win, but the people that work tirelessly for their goals and desires are always better off than people who wait for success to be handed to them. Some people have other-worldly talent and squander it for a want of work ethic. Others make more out of themselves than any one would ever dream because they have more grit and determination than anyone else. In sports, hard work pays off.

BECAUSE SPORTS CHANGE US Okay. Your seven year-old’s soccer game is not going to fix the world’s problems. Neither is the Super Bowl, for that matter. But the game could mold your child, as sports have for millions upon millions of children over the years. Sports teach us so many important values that apply to life off the pitch or outside of the arena. Teamwork, sportsmanship, courage and the value of hard work are just a few of the important lessons and values children learn playing sports. That doesn’t mean you have to play sports to be a good person, but playing can sure help us become better people.

Sports also give us a chance to be a part of something that’s bigger than ourselves. Sports teams can represent a city or a state. Teams represent the hopes and fears of thousands of people every time they take the field to play. As a fan, it’s empowering and perhaps even intoxicating on some level, to be a part of a group with united desires. Simply put, that shirtless man attending an NFL game in freezing temperatures must feel like a part of something greater than himself, even if he can’t feel his extremities. It doesn’t always make sense, but it’s real for those who make themselves a part of the game. Sports can inspire us to believe in and hope for the impossible. They can break our hearts. They can teach us how to deal with failure. They can prepare us for real life where the outcomes of our endeavors really matter, unlike the score of our little league game. Sports, like all good culture, can change us—help us rediscover the humanity in the world and all the good that comes with it.

Dude flix

We love sports so much, and derive so muchinspirationfromthemthatwespend billionsmakingandwatchingmoviesthat recreateanddramatizesuchunscripted moments.Thinkofyourfavoritereal-life sportsmovies,andyou’llgetthepicture. Here are some of our picks: • • • • • • • • • • • • • • • • • •

Ali. 42. Miracle. Hoosiers. Invincible. Moneyball. Glory Road. Seabiscuit. Forever Strong. The Rookie. Cool Runnings. Chariots of Fire. The Blind Side. We Are Marshall. Friday Night Lights. Remember the Titans. Rudy. Rocky.

(Wait, Rocky’s real, right?)

JUNE 2014

NUTRITION EGGS

The Most Filling

FOODS W R I T T E N BY A N G E L A SI L VA

Well-known for their high-protein content, eating eggs for breakfast will help avoid pre-lunch munchies and provide plenty of energy to get you through the day. Hard-boiled eggs are also an easy snack that can be easily transported and stored for quick access.

BEANS

Another great source of fiber and protein is beans. Beans are highly versatile and there are so many kinds to choose from, the possibilities are endless when it comes to incorporating beans into a meal.

RAW FRUITS AND VEGGIES

RESEARCH HAS SHOWN THAT HUMANS TEND TO EAT THE SAME WEIGHT OF FOOD EVERY DAY. BY CHOOSING NUTRIENT-DENSE FOOD THAT PROVIDES LONG-LASTING SATIATION, WE CAN AVOID THE TENDENCY TO CHOOSE HIGH-SUGAR AND HIGHFAT FOODS THAT TEND TO CAUSE HUNGER AND CRAVINGS.

Fruits and veggies are low in calories but high in fiber, so eating a lot of them will fill you up without the worry of excess calories. A classic pre-meal salad is a great way to control hunger. Adding extra veggies to main dishes is also a great way to add healthy volume to your food intake.

The best foods to keep us fuller longer are foods high in fiber, protein, and healthy fats. Fiber takes the body a long time to digest, which helps to control hunger. Protein and healthy fats help to stabilize blood sugar, which also prevents hunger and cravings. Here are some suggestions for foods that are not only healthy, but will keep you fuller longer.

NUTS

These are a great source of healthy fats and protein. A handful of nuts with some fresh fruit is a great snack to help avoid that mid-day hunger that can cause binging when you finally have access to food. All nuts are fairly equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. But, because of their fat content, nuts can be high in calories, so be aware of your serving size to get just the right amount to fill you up with over consuming.

The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted. Macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most caloriesâ&#x20AC;&#x201D;200 eachâ&#x20AC;&#x201D;along with the lowest amounts of protein and the highest amounts of fats.

LEAN PROTEIN

Fish, turkey, and chicken are great choices for highprotein, low calorie foods that contain nutrients that help control hunger. Fish contain healthy fats and a lot of lean protein, which together take a long time to digest. Turkey and chicken also contain a lot of lean protein. Add some whole wheat bread and a leafy green and you have a hunger-fighting sandwich to get your through your work day.

WHOLE-WHEAT FOODS Flour-containing foods have a bad reputation for being a source of empty calories, but this is mostly referring to refined, white flour. Whole-wheat pasta, oatmeal, and breads are high in fiber and often low in calories. Pairing some oatmeal with fresh fruit in the morning is a fantastic breakfast for creating longlasting satiation.

The heatlthiest fish include Albacor Tuna, Rainbow Trout, and Salmon. The worst? Bluefin Tuna, Chilean Sea Bass, Grouper, Monkfish, and Orange Roughy, generally due to higher mercury levels.

32 HEALTHY IDAHO

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You See It, YOU WANT IT

BIOLITE CAMP STOVE Possibly the coolest piece of camping equipment we’ve seen, this stove uses thermoelectric technology to convert heat into electricity. That electricity powers a fan which makes the fire ultra-efficient, and extra energy can be used to charge devices. www.biolitestove.com

THINGS THAT MEN WILL LOOK AT TWICE

MASTER OF MUSCLE SKIPPING ROPE What we like about this rope is that it tries to keep things as simple as possible. It’s easy to adjust the length of the rope to fit your needs, and there isn’t any slipping. The rope itself, which is more like wire (which doesn’t tangle), cuts through the air quickly, allowing for easy doubles and a more versatile jump rope workout. It’s a favorite of the CrossFitters, which is a good sign for its quality and functionality.

THERMOS® 22OZ TRITAN FILTRATION BOTTLE This was our favorite water bottle and filter combo we could find on the market. As these kinds of water bottles go, you generally don’t get as much filtered water as you’d like and the filters don’t last long enough. With the Thermos Tritan, however, you get 22oz. of purified water and a filter that’s going to last for about 128 full bottles, or 20 gallons. If you’re in the market for a water bottle like this, we’re convinced this is the best bang for your buck.

TIMBERLAND® RADLER TRAIL CAMPER FLAT Shoes have an awkward shape, which makes them an inefficient fit for a multi-day camping trip. These shoes from Timerbland fold up for easy transportation. Furthermore, they repel water, and while the sole is flexible, it’s durable. hiconsumption.com/2013/02/timberland-radler-trail-camper-flat/

WALLET NINJA Carrying around a Leatherman just isn’t what a lot of people do. Enter the Wallet Ninja, which is about the size of a credit card (though heavier), designed to function as a multi-use tool. Our only question “Why didn’t anyone think of this before?” That said, this isn’t ever going to send regular tools to junk pile. Some of the “tools” on the wallet ninja don’t work very well, we found. walletninja.com

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BOWERS AND WILKINS P3 It’s easy to feel content with cheap ear buds, until you put on headphones like these. The crispness, the levels and the depth of sound make you realize that you’re finally hearing the music as it should be heard. We also love the design: over-ear headphones are often huge and bulky. And possibly the best part about the P3s is the structure. The headphone wires actually plug into the ear piece, after wrapping into a horizontal position, innovatively preventing the most common headphone casualty—damage where the wire meets the ear piece. Whether it’s Zepplin, Bombay Bicycle Club or The Black Keys, these are headphones men can rely on.

EDITOR’S CHOICE

Healthy

FAVORITE

JUNE 2014

MANLY RECIPES

Photo credit: Colin Erricson/www.robertrose.ca

Mesquite-Grilled

BISON STEAK with Italian

Parsley Pesto BUFFALO IS NOW KNOWN AS BISON. THE LEAN STEAKS ARE ENHANCED BY DOLLOPS OF PARSLEY PESTO.

34 HEALTHY IDAHO

ITALIAN PARSLEY PESTO

2 cloves garlic, crushed or roughly chopped 2 cups chopped fresh flat-leaf (Italian) parsley 1⁄2 cup walnut halves, toasted 3⁄4 cup extra-virgin olive oil 1⁄2 cup freshly grated Parmesan or Romano cheese Kosher or sea salt and freshly ground black pepper 4 bison steaks (about 1 inch/ 2.5 cm thick) Extra-virgin olive oil Coarse kosher salt and freshly ground black pepper

2. 3.

Prepare the pesto: In a food processor, combine garlic, parsley and walnuts; process to a smooth paste. With the motor running, through the feed tube, gradually add olive oil in a slow, steady stream until thickened. Add Parmesan and salt and pepper to taste; pulse to combine. Set aside. Prepare a hot fire in your grill. Brush steaks with olive oil and season to taste with salt and pepper. Grill for 2 to 3 minutes per side, turning once, until a meat thermometer inserted in the thickest part of a steak registers 130°F (54°C) for mediumrare, or until desired doneness. Serve each steak with a dollop of pesto on top. Serves 4

Healthy-Idaho.com

Photo credit: Colin Erricson/www.robertrose.ca

Admittedly, most of us men don’t spend too much time perusing recipes. It takes something special to catch our eye, and something downright tantalizing to fire up our culinary spirits. Barbecue is a good place to start. Check out these recipes that take your grill to places it’s never been before.

Honey-Basted Asian-Style

RIBS

DELICIOUS AND MEATY, COUNTRY-STYLE RIBS ARE GREAT GRILLED WITH A LICK OF FIRE TO CARAMELIZE THE MEAT, THEN SLOW-COOKED UNTIL FORK-TENDER. THE HOISIN CHILI MARINADE IS A STAND-OUT RECIPE THAT CAN BE USED ON ANY CUT OF POULTRY OR PORK.

HOISIN CHILI MARINADE

Large foil pan 2 cloves garlic, minced 1⁄2 cup hoisin sauce 1⁄4 cup chili sauce 1⁄4 cup rice vinegar 1⁄4 cup soy sauce 1⁄4 cup liquid honey 1 tbsp toasted sesame oil 1 tsp kosher salt Red food coloring 4 lbs country-style pork ribs

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1. 2.

3. 4.

Prepare the marinade: In a bowl, combine garlic, hoisin, chili sauce, vinegar, soy sauce, honey, sesame oil and salt. Stir in enough red food coloring to lightly tint the mixture. Place ribs in a large sealable plastic bag and pour in half the marinade. Seal, toss to coat and refrigerate for at least 4 hours or up to 8 hours, tossing occasionally. Cover and refrigerate the remaining marinade until ready to use. Meanwhile, prepare a medium-hot indirect fire in your grill. Remove ribs from marinade, discarding marinade. Place ribs over the hot fire. Grill for 20 to 30 minutes, turning several times and basting with some of the reserved marinade, until sauce is caramelized. Place ribs in foil pan, drizzle with the remaining marinade and cover tightly with foil. Place pan on the indirect side of the grill. Close the lid and grill for 21⁄2 to 3 hours, or until fork-tender. Serves 8

JUNE 2014

Ovarian Mass/Tumor

Photo credit: Colin Erricson/www.robertrose.ca

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 Spanish/Espanol – ext. 121 or visit us online at www.acr-research.com www.facebook.com/ACRIdaho

GRILLED PEARS

Tip: Purple-skinned Bosc pears look fabulous prepared this way.

with Gorgonzola and Drizzled Honey RIPE, FRESH PEARS AND PUNGENT BLUE CHEESE MAKE A DELICIOUS COMBINATION. GRILLED, THEY’RE SPECTACULAR. SERVE AS A SALAD OVER DRESSED GREENS, AS PART OF A CHEESE COURSE OR AS A DESSERT.

36 HEALTHY IDAHO

INGREDIENTS

4 1⁄2 cup

ripe but somewhat firm Bartlett or Bosc pears (unpeeled), halved lengthwise Melted unsalted butter Gorgonzola or other creamy blue cheese Liquid honey Toasted chopped hazelnuts

1. 2. 3.

Prepare a hot indirect fire in your grill. Using a melon baller, core and scoop out a small cavity in each pear half. Brush both sides of each pear half with melted butter. Place pears cut side down over the hot fire. Grill for about 2 minutes, or until fruit is blistered. Move to the indirect side of the grill and place skin side down. Mound 1 tbsp (15 mL) cheese in the cavity of each pear. Close the lid and grill for about 8 minutes, or until pears are blistered and cheese is melted. Serve drizzled with honey and garnished with hazelnuts. Serves 4

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YOUR SUPPORT SAVES LIVES THANK YOU, SPONSORS AND PARTICIPANTS! NATIONAL SERIES SPONSORS

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COMMUNITY HEALTH CARE PARTNERS

PRESENTING

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KIDS FOR THE CURE

TEAMS FOR THE CURE

SILVER Chevron • Integrity Audio Visual • Sarah Bolender, M.D. • WALMART

RUBY Better Life Chiropractic • Boise Outlets • Chipotle Mexican Grill • Gemtek Pest Control • Great Floors • Northwest Farm Credit Services • Seniors Blue Book of Idaho • Tates Rents & Tates Tents & Events • Treasure Valley Ford Stores • Vein Center of Idaho

CRYSTAL A Company Portable Restrooms • Action Couriers • Boise Public Works • Butte Fence, Inc. • Catapult 3 • Cloverdale Storage • Creative Balloons of Idaho • Downtown Storage and Records Management • Edwards Greenhouse • ESP Printing and Mailing • Idaho Power Company, Employee Community Fund • Injury Care Medical Center • In The Bag Promotions • Jazzercise • Moneytree • Perfect Computing, Inc. • Ram Restaurant and Brewery • Republic Services • Sawtooth Photo Pros • Swire Coca-Cola • Traffic Products and Services • US Bank • Western Trophy and Engraving • Wigod Plastic Surgery, P.A.

Thank you to the 2013 Race Committee: James Barrett-Spencer, Sara Miles, Lindsay Meloy, Heather Carlson, Meghan Watters, Jaime Browning, Holly Motes, Penny Payne, Joy Pitkin, Jennifer Jones, Kathie Weak, Derek Call, Jen Hill, Traci Murphy, Jessica McAnally, Josh Nota, Keeley Wilson, Carlene Hoene, Gregory Myers, James Rhoades, George Forbes, Melanie Ineck, Ryan Anderson A special thank you to: American Resurgens Management Corp., Boy Scout Troop #1, UPS, Interstate Plastics, The Ladies of Harley, Leaf Greenhouse, Mountain View High School, Rocky Mountain High, Columbia High, Boise State University, Frank Church High, Nampa High, CWI, Mike Cooley and George’s Cycles, NIFC, Native American Coalition of Boise, The Survivor Tent Sub-Committee, Pastry Perfection, Boise City Fire Department Volunteers, Treasure Valley Coffee, Three Oaks Academy, Northwest Distribution, Tuxedo Warehouse,Valley Wide React and Western States Equipment Company

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JUNE 2014

Boise.org

Registration now open at FitOne

FitOne is Fun for the Whole Family Kids 12 and under are FREE with a paid adult.

Check out the all-new FitOne Kids Club! BOYS & GIRLS

Included in your $15 annual membership:

12 & under join the

FitOne Kids Club Membership Card good for deals and fun stuff from our Kids Club Partners FitOne Kids Club T-Shirt and Dog Tags

FitOne Kids Club presented by in partnership with:

FitOne Kids Club Lunch Bag FREE kids entry to the FitOne Family Run, Walk & Stroll in September, including personalized race bib, finisher medal and fun activities

with in-kind support from:

Invitation to FitOne Kids Club Member Events during the year FitOne Kids Club is a year-round program. Membership enrollment period runs from April 12 to August 15, 2014. Membership benefits begin upon enrollment and are valid through April 2015.

September 18-20, 2014

38 HEALTHY IDAHO

Health insurance benefits you want at a cost you can afford.

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JUNE 2014

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