Healthy Idaho | July '14

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JULY 2014

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STOP LIVING IN PAIN AND START LIVING LIFE AGAIN! We may suggest orthopedic surgery, but it’s far from the only treatment we recommend. Our dedicated experts take you from education to recovery based on your input, pace, and direction.

West Valley Medical Center is the first in Idaho to offer outpatient knee resurfacing/ replacement surgery. Find out if you are a candidate, or learn about your options for joint pain.

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Call today: 208.455.3838 or visit

westvalleyisbetter.com

Healthy-Idaho.com

PROTECT ME From Measles

The number of measles cases in the U.S. is at the highest it’s been in 20 years. Here are a few things you may not know about measles: • Measles is incredibly contagious and the virus can live on contaminated surfaces for up to 2 hours.

• Babies under 12 months old aren’t well protected against measles and rely on those around them to be vaccinated.

• On an average day, 18 children every hour die of measles worldwide.

• The MMR vaccine is extremely effective at protecting against measles. Contact your healthcare provider right away to make sure that you and your family are protected.

ImmunizeIdaho.com

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JULY 2014

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Terry Ring Silver Creek Outfitters

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Healthy-Idaho.com

“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:

selecthealth.org

855-442-0220 or contact your broker

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JULY 2014

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July 2014 VOL. VI № 7

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A Life Your Body Loves

Summer time and feeling fine…or something like that. Each year when summer rolls around, we start forming grand plans and ambitions to make it the best summer yet. And most of the time we do some cool things, but it doesn’t quite live up to our dreams. Well, not this year! We’ve got a list of simple but awesome hobbies and activities you can pick up to make the most of this summer—AND they’ll be good for you.

How to Cheat on Your Diet— Vacation Style Admit it. We all cheat on our diets from time to time— especially when we’re on vacation. There’s no better excuse than taking a trip to start indulging in all those forbidden food desires. More often than not, this kind of cheating means punishing yourself at the gym in the weeks that follow that getaway, but we’ve got the tricks and tips that can save you from weeks of playing catch-up.

Winning the West

5 Hotel Room Workouts

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5 Books You Need for Your Vacation

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‘Tis the season for travel and adventure. No summer is complete without a trip or quick getaway. But that doesn’t mean that you have to break the bank and get a second mortgage to go do a world tour or a walking tour of South America. We’ve got plenty of undiscovered gems and locales for romantic voyages right here in the great West. Check out our favorite destinations!

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Whether you’re a traveling business warrior or just planning your family vacation, we can all use some helpful and convenient workouts to take with us wherever we’re going. Because let’s face it, getting to the gym is hard enough when you’re not worried about catching planes and leaving kids at gas stations.

There’s nothing quite like sitting down and spending some quality time with a book. It’s one of life’s simple pleasures and there’s no better time than vacation to dive into a new book. We’ve made a list of five great books that will keep you captivated. Just don’t get mad at us when you cancel your vacation plans because you can’t put these books down!

B and we sure atch o ur

Health y

Crushing Your Life Away

Candy Crush. We probably don’t even need to say any more. It’s one of the most downloaded games in the world and a multi-million dollar business (and also one of the most eminently frustrating games in the history of the world). In fact, Candy Crush is so rampant in our culture that people are starting to wonder if you can be addicted to Candy Crush. The answer may surprise. But then again it may not.

s

ID

KT VB egments onAHO everyNOON N Wedn EWS es day

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®

Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

Let us help you get back in the game!

Knee Specialists

Hand Procedures Shoulder Specialists

Joint Replacement • George A. Nicola, M.D. • Charles P. Schneider, M.D. • John Q. Smith, M.D. • Michael J. Shevlin, M.D. • Robert G. Hansen, M.D. • Michael T. Daines, MD

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JULY 2014

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Healthy

EDITOR'S NOTE

Destination.

H

ave you ever wondered where you’d be in life if you had made different choices? Take a moment and perform the “hindsight is 20-20” exercise and review some of the decisions of your life that were critical in getting you where you are today.

Sure, there are the major moments – your wedding day, graduation day, the day your child was born, the day you signed your first mortgage, and so forth. In the late ‘90s I faced a serious decisional crossroad: take the decent job managing physicians in Sherman, TX, or move here for a more entrepreneurial enterprise which I knew would fail in time. Obviously I chose to move here, the company did fail within the year, but I met my current partner and we’ve been having a ball with the Stardocs vision ever since 1998.

I vividly remember that serendipitous day when I met my wife. While we were young and naïve, there was a spark and an energy that couldn’t be ignored despite all otherwise rational arguments, including lack of education, income, prospects, etc. It was just one of those moments that I can always fall back on as a time in my life when I just ‘knew.’ Eighteen years and five boys later, we’re still in love and better friends than ever. All because of an instinct.

Those are big examples, but let’s think even thinner than that. Slice your decisions a little smaller and get to those very minute, almost inconsequential moments of decision making and it’s then I believe you get to the root of who, why and what you are today. I just finished a really interesting book – BLINK, by Malcolm Gladwell – which highlights the power of the moment and the mind’s adaptive unconscious abilities. The premise is that the mind has a decision-making apparatus that’s capable of making very quick judgments based on very little

WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

IDAHO

WITH

JULY 2014

information. It comes into play whenever we meet someone for the first time, interview someone for a job, react to a new idea, decide how good a teacher is on the first day, or decide whether a magazine is worth reading on a quick thumb-through.

Problem is, we don’t really value this split-second decision making; we prefer gathering information and deliberating. The motto is haste makes waste, stop and think, look before you leap. But Gladwell shows that our snap judgments and first impressions are not only vital and valid, but can be educated and controlled to our advantage. He shows multiple examples of coaches, generals, doctors, musicians and salesmen who have honed their subconscious decision making to the point of success.

WHAT’S MY POINT? Simply that when we try to understand ourselves and shape the future of who we want to become, we focus too much on the grand themes and too little to the particulars of fleeting moments and decisions. We try to map out who we are more than we pay attention to our impressions and instincts. Perhaps, in terms of the examination of our life’s journey, we should put away the binoculars and instead focus in on our decisions and behaviors with the most powerful of microscopes. It’s the little daily decisions that add up to our success or failure.

For example, nobody deliberately decides that they want to become a chain smoker or an obese eater. Yet, if you are an addicted smoker today, there was a very thin moment in time – an urge and an instinct either ignored or indulged – when you smoked your first cigarette. The same is true of alcoholism, pornography, obesity, eating disorders, and so forth. It can all be boiled down to the smallest moment of introduction, curiosity and minor indulgence.

Of course, on the flip side, greatness begins with a similar, small moment in time. There are so many examples of people who have achieved prominence that can be traced to the roots of experience and decision. There was a time when Michael Jordan shot his first basketball, Babe Ruth took his first swing, Mozart played his first note, or Lincoln read his first book.

I believe greatness begins today.

Now, with the most basic of instincts. It may be simply to put down the Oreo and lace up the sneakers. It may be to order the Grilled Chicken Salad rather than the Big Mac. It may be to take a deep breath and smile rather than lash out and yell.

Whatever it is, greatness for each of us begins in this moment in time.

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®

VOLUME VI, № 7

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-idaho.com 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 EDITORS Gayleen Webb, Emma Penrod 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

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

HEALTHY IDAHO MAGAZINE info@healthy-idaho.com 866.884.3258 PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All photography courtesy of Shutterstock.com unless otherwise noted.

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JULY 2014

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Fitness IT’S VACATION SEASON You’ve had your trip booked since the holidays. That means you’re probably wanting to look your best in your bathing suit. If you’re like most of us, you’ve waited until the last minute, and now we play head games with ourselves. I’m going to share a few tips to make sure you don’t let this happen every year.

START EARLY: The fact is, beach bodies are made in the winter. You need the proper time to take unwanted weight off in a healthy way.

Make goals of 1-2 pounds/week. It is unhealthy to crash diet. You’ll burn your muscle and crash your metabolism, sabotaging yourself in the long run.

MUSCLE IS SEXY: Focus highly on resistance training, lightly on cardio, and highly on good nutrition. Building muscle will make it easier and easier to get to your goal each year. Don’t worry about getting bulky. The rule of thumb is for every 5 pounds of muscle you gain, you burn an additional 100 calories per day.

DON’T BE SO HARD ON YOURSELF: Never force yourself to workout 7 days a week for 2 hours. You’ll burn yourself out, and then you’ll never want to see a gym until your next trip.

Find balance and pace. Stay within yourself so you can maintain your healthy lifestyle. Then, you’ll remain basically beach-ready all year round. That should be the goal.

MANY WANT TO KNOW THE EXACT FORMULA TO BUILD MUSCLE AND BURN FAT TO HAVE THAT BEACH BODY. IF YOU ARE LOOKING TO ADD MUSCLE AND LOSE BODY FAT, THE MOST EFFECTIVE PATH IS HAVING A SOLID AND BALANCED STRENGTH TRAINING, NUTRITION AND CARDIO PLAN. HERE ARE SOME SIMPLE TIPS TO START OFF WITH.

Building a

BEACH

BODY WHY BALANCE IS YOUR KEY TO LOOKING GOOD IN THE SUN

WORKOUT WITH A FRIEND: Statistics show that people get better results and are more motivated when they workout with a friend.

Pick a friend who will push you.

BE REASONABLE: Chances are you already look great. People tend to want the extreme and almost every time it is unattainable. There’s also the reverse side of losing too much to the point it even looks unhealthy. Don’t play head games. Be positive with yourself and focus on attainable goals.

Best case scenario is that you develop a lifestyle that isn’t so up and down, you enjoy your trips to the gym, and you are comfortable with yourself and your body. Master that and you’ll be on your way to complete success!

ABOUT THE AUTHOR

Matt Kirchner

Fitness Director/Personal Trainer TacFitness.com Matt Kirchner is a Treehouse Fitness Director, Certified Personal Trainer, and Certified Personal Trainer (NPTI, CPT) CSCS (Certified Strength & Conditioning Specialist)

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MUSCLE

Make sure you are focusing on muscle building exercises, as opposed to isolation moves. An example of a compound exercise is a bench press while an isolation move is a cable chest press. Cable chest press is an excellent move and isolation exercises have their place but if you are going to build high quality muscle, and build it fast, then you want compound exercises—exercises such as bench press, squats, deadlifts, barbell rows, etc. The key with the compound exercises is they challenge the body and incorporate more than one muscle group while doing the movement, therefore burning more calories at a time. Remember to be careful: with compound exercises, you always want to make sure you are in a safe position while performing the exercise. If you feel that there is a muscle strain or pain that does not involve the muscle, such as a pain in your elbow, shoulders, knees or back, make sure that you stop the exercise and correct your form. Keep your body safe by ensuring there is minimal arch in your back, making sure your knees are not going over your toes on lower body movements, and that your core is always tucked in and engaged to keep your back safe. When it comes to repetitions and sets for maximal results, you want to use the most challenging weights you can while still maintaining good form. Always think quality over quantity. Also, change your reps and sets consistently so you are constantly shocking the body to change. You do not want to get stuck doing the same routine or your results will plateau.

CARDIO

When it comes to cardio you want to make sure that you are not overkilling it by spending hours on the treadmill or bike, because too much cardio can put you in a catabolic (muscle wasting) state if you are not careful. The goal is to do enough cardio where it burns fat without burning muscle. This is all based on how your body responds to cardio so try different methods such as walking on a treadmill on an incline or doing sprints outside. Every person’s body responds differently to different forms of cardio. What worked well for many of my clients in the past is high intensity sprints or plyometric style training because it burns a lot of calories while keeping muscle on their bodies.

NUTRITION

To add muscle nutritionally you’ll want to ensure that you are eating plenty of quality calories with a balance of carbohydrates, fats, and protein.

Eating small meals throughout the day (four to five times per day) with a balance of those nutrients will feed your muscles so you can grow muscle and lose fat. It’s imperative to not eat a really low fat diet while training because it will affect your body’s natural muscle building and fat burning hormones. The healthy fats that you eat in your diet will help you recover faster from your workouts while also helping you increase strength.

Healthy fats such as olive oil, avocado, and nuts help your body to produce testosterone naturally so don’t skimp out on these.

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ABOUT THE AUTHOR

Greg Marshall

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

JULY 2014

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SLOW “ AMETABOLISM

Fitness

IS RARELY THE CAUSE OF EXCESS WEIGHT GAIN.

”

THE

METABOLISM SCAPEGOAT HOW SIGNIFICANTLY DOES METABOLISM AFFECT BODY WEIGHT? W RITTEN B Y C A I T L I N S CH I L L E

I

n searching for explanations for weight gain, some people eyeball metabolism as the source of their problem. A person may say she simply has a “slow metabolism” that gives her body a tendency to hold on to extra weight.

However, for many people, metabolism is an innocent scapegoat in the midst of their legitimate causes of weight gain.

WHAT IS METABOLISM?

Metabolism is the process by which your body breaks down food into energy. Through this process, the body is supplied with the energy it needs to move as well as the energy needed to perform its automatic functions, such as breathing and circulating blood.

The energy needed for all of the body’s automatic functions makes up the basal metabolic rate (BMR). There are several factors that affect BMR, including body size and composition, gender, and age.

A larger, more muscular body requires more energy to function, which also explains the metabolic difference between men and women. As a person ages, they lose muscle mass, also affecting metabolic rate. Basal metabolic rate does not easily change, and it

accounts for the majority of energy used by your body—about 75 percent.

So, what accounts for the other 25 percent of energy? This is the energy used for processing the food and the energy expended for physical activity.

The amount of energy needed to process food remains fairly constant, while the amount of physical activity a person gets in a day can vary greatly.

So, while it may be easy to blame excess weight on a slow metabolism rather than overconsumption of food or a sedentary lifestyle, according to the Mayo Clinic, “a slow metabolism is rarely the cause of excess weight gain.”

Metabolism is a normal, automatic body process, so it is quite proficient at adapting to individual needs. This explains why starvation diets do not work—when you drastically reduce the number of calories you consume to an unhealthy level, the body compensates by burning fewer calories for normal body processes. Thus, the solution for achieving a healthy weight is to consume an appropriate number of calories from healthy food sources and engage in vigorous physical activity.

Sources: www.mayoclinic.org

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CAN METABOLISM MESS UP?

There are some metabolic disorders that can cause weight gain. The most common of these is hypothyroidism, a disorder in which one has an underactive thyroid gland. This hinders production of thyroid hormones, which can drastically slow metabolism and cause weight gain.

Insulin resistance is another relatively common metabolic problem. In this case, insulin cells, which help your body use glucose for energy, do not function correctly. If you believe you may suffer from a metabolic disorder, speak with a physician who can properly diagnose you and aid in treatment.

"A slow metabolism is rarely a cause of weight gain. However, with significant weight gain, specifically fat gain, the chemicals released from fat cells can alter and slow metabolism to the point of inhibiting fat loss.

In other words an altered metabolism may not make you fat, but it can make weight loss efforts more difficult."

Dr. Allen Rader, founder of Idaho Weight Loss in Boise/Nampa/Twin Falls/Fruitland

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JULY 2014

13

Destination

A Life

YOUR BODY LOVES LITTLE THINGS YOU CAN DO TO FEEL ALIVE THIS SUMMER, WITHOUT CONSEQUENCE.

WRITTEN BY ANGELA SILVA

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Healthy-Idaho.com

THE SUN, THE SYMBOL AND SOURCE OF ENERGY, CALLS TO ALL OF US, AND THE CALL CAN BE CAPTIVATING IN THE SUMMERTIME. ENJOYING MOTHER NATURE IS NOT ONLY GOOD FOR THE SOUL—IT CAN HELP NOURISH THE BODY AS WELL. THE EMERGENCE OF SUMMER BRINGS AN ABUNDANCE OF ACTIVITIES, FRESH FOOD AND NEW EXPERIENCES TO ENRICH OUR LIVES. IF YOU ARE READY TO TAKE ADVANTAGE OF THESE WARM, SUNNY DAYS, HERE ARE A FEW SUGGESTIONS THAT WILL HELP KEEP YOUR BODY HEALTHY.

VISIT A NATURAL WONDER

Some are surrounded by beautiful enormous mountains, others by raging rivers, and others by great trails. Find the natural wonders close to you and go. Our country is filled with parks and trails for families or the experienced hiker to enjoy nature. A quick day trip to enjoy the fresh air and beauty of the forest is a great way to clear the mind and work the body.

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VISIT THE LOCAL WATERING HOLE

What better way to cool off in the heat than by jumping in a cool lake or pool? There are a lot of options when it comes to enjoying the water, whether it’s swimming at a local city pool or rec center, or hitting the jet skis at one of the beautiful lakes.

MOW YOUR LAWN WITH A PUSH-MOWER

Yard work is one of the inevitable chores of summer.

Get some exercise out of it by opting for a push-mower or manual tools rather than electric tools. Use those muscles and break a sweat while beautifying your yard and body. It’s one of those great jobs that looks unkempt before you start, and then looks amazing when you finish, giving you the satisfaction of a job well done.

DEVELOP YOUR GREEN THUMB

Even if you have never planted anything before, now is the time to start. Growing your own flowers, food, or your preference of vegetation is good for the air, the ground and yourself. Something enlivening happens when you work with dirt. The act of gardening itself burns calories, and it’s fun and rewarding to see your work grow and sprout into a beautiful new life form.

TRADE-IN FOR TWO WHEELS INSTEAD OF FOUR

Choosing to ride a bike instead of drive during the summer helps to clean our air as well as exercise your body. Whether it’s for entertainment or transportation, a bike is a great investment to help make your body and the environment healthier.

ENJOY SEASONAL FRUITS AND VEGETABLES

Many of your favorite fruits and vegetables are at their peak flavor and ripeness during spring and summer. These include asparagus, cherries, apricots, garlic, watermelon, navel oranges, grapes, strawberries, corn, etc. As mentioned above, you could even try growing any of these yourself to have the easy access to your favorite fresh foods.

There are many other natural ways to stay healthy during the summer. The most important thing is that you are improving your body and your life. Use this summer as a chance to make a healthier, happier, new-and-improved you!

JULY 2014

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Destination

HOW TO CHEAT ON YOUR DIET

Vacation Style WRITTEN BY LINSY HUNSAKER

WE ALL WANT TO LOOK GOOD IN OUR BATHING SUITS, BUT VACATION CAN PRESENT THE BIGGEST TEMPTATIONS. WATCHING EVERYONE ELSE INDULGE IN ICE CREAM ON THE BEACH OR HAMBURGERS BY THE POOL IS ANYTHING BUT RELAXING. SO HERE ARE A FEW WAYS TO PARTY HARD AND STILL SMILE AT YOUR REFLECTION.

1. Plan Dessert

Marissa Lippert, nutritionist and author of The Cheaters Diet, warns against cutting out sweets completely. Instead of impromptu ice cream sandwiches and soda with every meal, however, focus on quality. Plan two treats a week—they should be small, but fabulous.

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2. Party Smart

Even if you don’t vacation, chances are you’ll attend a barbeque or two this summer. And if you’re not prepared, it could mark the end of your diet. Of course, bring your own side—but don’t cut out everything fun. Lippert suggests scanning the buffet table and being strategic about your splurges. Choose one or two of your faves— dibs on the bean dip—and then walk away. Don’t let your indulgences control you.

3. Play Frisbee

Exercise not only counteracts the effects of your splurges, but gets your mind off of that chocolate cake in the fridge.

If you’re at a party, gather everyone for a game of frisbee or a walk along the beach. And if you’re alone, go for that midnight swim you’ve considered, or just turn on some music and dance. Once you get those endorphins going, you won’t even remember what kind of cake it was.

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JULY 2014

17

Destination

LAYOVERS

Making the Most of the In-Between W RIT T E N B Y A L LY S O N G O R DO N

S

ummer means tarmac, passports and bag checks for many people. Airports can be a bothersome part of vacation, and it’s often because of the dreaded layover, whether it’s an hour or overnight. As much of a nuisance that layovers seem to be, there are a few things you can do to prepare for these travel intermissions, making them more enjoyable, and perhaps even more productive than ever imagined.

MAKE NEW FRIENDS

As advised by the penguins in the movie Madagascar, “Just smile and wave boys, smile and wave.” Seriously, it may be difficult at first but it can prove to be far more interesting than sitting in your chair like a rock in a river bed. Be friendly to those around you at the gate. They are at least as bored as you, if not more, and would love for some connection, even if it’s just a friendly smile. If you find someone that seems open to conversation just go with it, you will learn more about them and perhaps more about life.

WORK ON THAT ONE THING YOU NEVER HAVE TIME FOR

Everyone has that one thing. Whether it’s filling out the report to give to your boss, planning out the family budget for the next month, or blogging about the last family vacation, the extra time during a layover is perfect for the small and seemingly trivial things that are never getting done.

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PULL OUT THE “PHONE A FRIEND” CARD

Instead of sitting around twiddling your thumbs, call family or friends. It’s a great opportunity to let them know how your travels are going and pass the time productively, or just catch up.

GO EXPLORING—IF YOU HAVE TIME

Airports have a reputation for being boring. There may be more to an airport than what we see at face value, though. There are small book stores, gift shops, and restaurants begging for attention. If you have a bit more time, seek out the nearest tourist attraction outside of the airport and go there. Learn a little bit about your layover city before you get there, so you’re ready to hit the town once you land.

GO FOR A WALK

It’s a great opportunity to get your legs moving again, especially after sitting for a few hours on a plane. Stretching your legs and getting your blood pumping again will help improve your mood and help make the next few hours you’ll be spending on the plane more bearable.

The extra time you have at the airport between flights can easily be advantageous to you. In the words of Ralph Waldo Emerson, “This time, like all times, is a very good one, if we but know what to do with it.”

Healthy-Idaho.com

FEEL ALLERGY

ASTHMA

DIFFERENCE.

I M M U N O LO G Y

Q. WHAT IS RHINITIS?

Rhinitis is irritation and inflammation of the mucous membrane inside the nose. Common symptoms of rhinitis are a stuffy nose, runny nose, and post-nasal drip. The most common kind of rhinitis is allergic rhinitis.

Q. WHAT ARE THE DIFFERENT FORMS OF RHINITIS?

There are two types of rhinitis: allergic and non-allergic.

ALLERGIC RHINITIS—Immune system responds to environmental allergens. For example, seasonal allergic rhinitis (hay fever) is most often caused by pollen during different times of the year in different parts of the country. NONALLERGIC RHINITIS—Here, the immune system is not involved.

Q. WHAT ARE THE SYMPTOMS OF ALLERGIC RHINITIS?

Allergic rhinitis symptoms include: • Itching in the nose, roof of the mouth, throat, eyes • Sneezing • Stuffy nose (congestion) • Runny nose • Tearing eyes • Dark circles under the eyes

St. Lukes Meridian 520 S. Eagle Rd #1245

THE

1000 N. CURTIS RD. #303 BOISE, IDAHO

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Q. HOW CAN I BE SURE OF THE DIAGNOSIS?

NOW ACCEPTING NEW PATIENTS

An allergist / immunologist has specialized training and experience to diagnose specific allergens that trigger your illness, or to determine if your symptoms are non-allergic. Your allergist will take a thorough health history followed by allergy testing.

Skin tests or blood tests are the most common methods for determining your allergic rhinitis triggers.

Q. WHAT IS THE TREATMENT FOR ALLERGIC RHINITIS?

Lifestyle modification, drugs and immunotherapy(allergy shots) are used.

Immunotherapy is a natural proven and safe treatment approach providing longterm relief for many people suffering from allergic rhinitis.

The Allergy Group is proud to welcome Neetu Talreja, M.D.

208.377.4000 THEALLERGYGROUP.com

JULY 2014

19

Destination

WINNING THE

WEST

7

PLACES WEST OF THE ROCKIES THAT WILL WIN YOU OVER

20 HEALTHY IDAHO

WRITTEN BY C AITLIN SCHILLE

WHEN WE DREAM OF VACATIONING WE USUALLY ENVISION A MIRACULOUS BEACH, OUTDOOR ADVENTURES, AND THE STUNNING WONDERS OF THE WORLD. AND TIED TO THESE DREAMS ARE SOME MENTAL ROADBLOCKS: FLYING ACROSS THE GLOBE WILL DRAIN THE BANK, WORK WON’T LET YOU AND THE KIDS CAN’T COME. BLAST PAST THOSE ROADBLOCKS WITH THESE SENSATIONAL VACATION SPOTS WEST OF THE ROCKY MOUNTAINS, SEVEN PLACES IN YOUR OWN COUNTRY THAT THE WHOLE WORLD SHOULD SEE.

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1

Yosemite National Park, CA

You may have missed your chance last year to see the impressive park when it temporarily closed its doors due the government shutdown in 2013. However, 2014 will give way to the 150th year of Yosemite National Park, which also gives way to an incredible vacation spot. From the majestic mountains, valley floor, world renowned Half-Dome, and not to mention the brilliant waterfalls, you will find plenty to do and plenty to see in this awe-inspiring trip.

“Yosemite Valley, to me, is always a sunrise, a glitter of green and golden wonder in a vast edifice of stone and space.”

Ansel Adams

2 Lake Powell, UT & AZ

Grab your jet skis and boat as you gear up for a tour through the crystal water and red rock of Lake Powell. Here you will find the perfect getaway for your family as you water ski between some of the world’s most beautiful scenery. Whether it be on a houseboat, or just camping, you will find enough here to fill up your thrill tank for the whole year.

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Central Coast, CA

Stretching from Ventura County (North of Los Angeles) all the way to Santa Clara County (South of San Francisco) lies 350 miles of coastal beach towns that hug the historic Highway 1. Four major regions including Ventura, Santa Barbara, San Luis Obispo, and Monterey make up this dream vacation. Giving you anything from sun and saltwater to ancient castles to legendary farmers markets, you’ll find plenty to do as you glide the coast. End your trip in the north with the spirited Santa Cruz. Here you’ll spend your days kayaking, zip-lining, and touching sharks at the Seymour Marine Discovery Center. Central Coast, CA lets you have it all, so don’t wait to live up your getaway dreams among these staggering scenic cities.

4

Lana’i Hawaii

In 2012, 98% of Lana’i was purchased and is said to be changing into an expensive island filled with ritzy hotels and dollar bill signs. Currently, however, the island offers isolated beaches, local food, and extreme sports for all to enjoy. The island’s current allure lies in its culture, down-toearth experience, and luxurious vacationing for a small dollar.

You need to get this island while it lasts, for in a couple years that little money sign may turn big.

5 Park City, UT

Sun Valley, ID

Want the Hollywood ski town without the cost or lines? Enter Sun Valley, ID. The outdoorsy feel in summer will blossom you into biking, rafting, hiking, and eating back all those calories with delicious food. Moving into the winter months will find you strapped to your skis as you glide down the mountains.

You won’t miss a moment as you awe at the scenery and spend much needed time getting that fresh air you’ve missed all year.

Adventure, culture, arts, and relaxation are rare to find all in one place. Park City, Utah however offers it all. Home to three world renowned resorts (Park City Mountain, Deer Valley, and Canyons), Park City is one of the best kept secrets in the west. Experience the ride of your life with the historic Alpine Coaster, become an athlete as you bobsled at the Utah Olympic Park, or even enjoy a concert as you attend the Deer Valley Music Festival. So whether it be hot air ballooning or a good game of golf, Park City is waiting to offer you all she has.

6

Crater Lake, Oregon

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Want to go deep for this year’s vacation? Check out Crater Lake located in the south of Oregon. Crater Lake, which stands as the deepest lake in the United States, lures visitors in with her dark blue color and countless activities for the entire family. Scuba diving, boat tours, zip-lining, and hiking are only a few of the adventures you will experience while surrounded with the crisp Oregon air and stately setting. For the optimum trip, visit in the summer months when all facilities, activities, and roads are open.

SO PACK YOUR BAGS MY FRIENDS, BECAUSE WITH THESE TANTALIZING TRIPS YOU ARE ABOUT TO HAVE THE VACATION OF YOUR LIFETIME. WHETHER IT BE THAT RELAXING WEEKEND OR THAT RUSHING ADVENTURE, THE WEST IS CALLING, AND YOU MUST GO. Healthy-Idaho.com

BIG LOSERS

Congratulations!

Ernest Klein Jr. - 1st place

Sandra Chess - 1st place

Paul Reeve - 2nd place

Emilie Petty - 2nd place

Brent Ferro - 3rd Place Lost 77.2 Pounds 25.21% of Bodyweight

Chelsey Aeschbacher - 3rd Place Lost 42.4 Pounds 24.04% of Bodyweight

Robert Geier - 4th Place

Dorothy Petty - 4th Place

Gary Haltom - 5th Place

Korinne Jones - 5th Place

Lost 88.6 Pounds 27.64% of Bodyweight

Lost 53.6 Pounds 21.19% of Bodyweight

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Lost 60.8 pounds 31.34% of Bodyweight t

Lost 58.4 pounds 27.39% of Bodyweight t

Lost 63.6 pounds 24.41% of Bodyweight

Lost 59.4 Pounds 22.15% of Bodyweight

Lost 56.6 Pounds 23.82% of Bodyweight

Lost 48 Pounds 22.04% of Bodyweight

JULY 2014

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24 HEALTHY IDAHO

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5

Hotel Room Workouts

WHEN EXERCISE IS A PART OF YOUR DAILY ROUTINE IT’S EASY TO MAKE IT A PART OF YOUR LIFE. BUT ONCE THAT ROUTINE IS BROKEN, IT CAN BE EASY TO FORGET TO EXERCISE.

WRITTEN BY ANGELA SILVA

PLANK 1 The classic plank is one of the most

Many people who take trips or vacations find it difficult to exercise when they stray from their regular gyms and equipment and find themselves in unfamiliar surroundings. Once you return from your vacation you may feel out of whack and have a hard time getting back to your regular exercise routine. Next time you plan a trip, make sure you also plan to do these 5 easy workouts that can be done in a hotel room. You’ll stay in shape, feel alert and energized on your trip and, most importantly, you’ll still feel this way when you return.

3 RUNNING PUSH-UPS

2 SUITCASE SQUAT

Using your suitcase as weight, pick it up and support it on your back. Hold it by your shoulders and perform 4 sets of 8-12 squats.

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Start in standard pushup position, with your palms on the floor and arms just outside of your shoulders. Push yourself up and at the top of the push-up tuck your knee up into your chest. Quickly switch and bring your left knee to your chest, repeating this “running” motion four times.

Lower yourself back down, completing 1 rep.

Perform 1 set of 8 reps.

versatile yet effective exercises, making it the perfect hotel room exercise. To do a plank, bring yourself onto your forearms and your toes. Tighten your abs and hold this position for one minute or as long as you can. Do one plank at the end of each workout.

4 HALF JACKS

It’s important to avoid jumping or thumping exercises that could disturb other hotel visitors. The half jack is a great variation of the jumping jack that doesn’t actually involve jumping.

Bend your knees into a squatting position, and then extend the right leg out while raising the right arm out to the side.

Switch to the left side.

Perform 4 sets of 15 half jacks one each side.

5 STANDING SIDE CRUNCH

Stand with your feet shoulder-width apart, abs held tight and arms raised to make a 90 degree angle.

Simultaneously raise your right knee up and out to the side while bringing your right elbow down to meet your knee. Contract your abs, specifically your obliques, when your knee and elbow are closest together. Lower your knee and raise your arm, then repeat. Perform 4 sets of 8-12 reps, switching sides after each set.

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5 BOOKS You Need For Your

Vacation WRITTEN BY LINSY HUNSAKER

Literary Fiction:

LIFE AFTER LIFE

by Kate Atkinson

What if you could try life over and over again, until you got it right?

Although she doesn’t know it, Ursula does just that, each time charged with the task of thwarting her own fate.

Tragic, dark, suspenseful, and at times redeeming, Life After Life will have you tearing through its pages as you contemplate life and history.

Science Fiction:

Mystery:

NIGHTTIME IS MY TIME

by Mary Higgins Clark

Every nerd contemplates what it would be like to get back at the popular kids, but few actually follow through. Nighttime Is My Time follows a wronged killer on a disturbing, thrilling ride that will have you skipping your summer adventures to make it to the end.

THE ILLUSTRATED MAN

by Ray Bradbury

Full of suspenseful and insightful short stories, this book is perfect for those few moments lounging by the pool. Bradbury introduces the unrelated stories with the illustrated man: an outcast with an unlikely secret. The magnum opus of this collection is “The Veldt,” a skin-tingling speculative piece that will have you vowing to never use technology again; that is, until you tweet about how great Bradbury is.

Romance:

AS YOU ARE

by Sarah M. Eden Eden writes smart historical romances. Her characters are deep, her relationships sweet, her dialogue witty, and all in about 200 pages, making them the perfect seaside reads. As You Are follows the shy Corbin Jonquil as he struggles to impress to the new widow in town.

Celebrity Nonfiction:

IS EVERYONE HANGING OUT WITHOUT ME?

by Mindy Kaling

Writer and actress on The Office and The Mindy Project, Kaling has a gift for comedy.

She is not afraid to laugh at herself, recalling countless embarrassing stories: from the nerdy chubby girl and Ben Affleck impersonator, to the lazy Conan intern and, eventually, newbie writer for The Office.

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Destination

Angsty

H O W TO T R A V E L WITH TEENS

Vacations

WRITTEN BY ANGELA SILVA

T

he eye-rolling. The complaining.

The bad attitude. The eyes glued to the phone. These may sound all too familiar to any parents who have traveled with teenagers. Your burning desire to create long-lasting family memories quickly dissipates into a drama-filled nightmare as your teenager constantly comments that they “didn’t want to go in the first place,” and asks, “why couldn’t I bring a friend along?”

As tempting as it is to drop them off with grandma and leave them behind, you know that someday they’ll look back with fond memories of the family vacations, somehow managing to forget all of the complaining they did.

Nevertheless, you insist on making the next trip enjoyable while you’re actually on it, and not just when you look back.

Although you may dread the idea, by putting yourself in their shoes you may get a better sense of what they want out of the trip and find some middle ground.

Here are some suggestions to help make the most out your next teenage-filled family vacation.

MAKE ROAD TRIP GOODIE BAGS

PLAN FOR SOME FREE TIME

Get the trip off on the right foot by surprising your teenagers with a goodie bag. These don’t have to be expensive or extravagant. Just a simple gift bag with useful items such as hand sanitizer, snacks, and ear buds will help them get excited for the trip.

Although you want to get the most out of your time on your vacation, sometimes all a teenager wants to do is to sleep.

Accept that they don’t want to spend every waking hour with their parents and plan for some couples-only activities. This will allow you to see any sites that may have been ruined by your teenagers, and will give them time to do whatever it is that teenagers want to do—within reason. They will have a better attitude and will, once again, reduce complaining.

MODERATE, RATHER THAN CONFISCATE, ELECTRONICS This can be a tough one, but teenagers, more than any other age group, are ever reliant on their friends and their social standing. It is a big deal to them to be away from friends for a week, let alone to have no communication with them. Set boundaries ahead of time for when phones and electronics are or are not allowed. You will find that your teenagers will be more excited about your vacation when they can post or tweet about it.

CONSIDER BRINGING A FRIEND ALONG Just because a friend comes along doesn’t mean your teenager won’t create fond family memories. This option may be outside of the budget or negotiating with the friend’s parents may be necessary, but your teenager’s attitude will do a 180 when they have a friend with them. They will be more willing to participate in your activities, they will act silly and happy, and they might, just might, even show some gratitude!

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PLAN ACTIVITIES IN ADVANCE WITH THEIR INPUT You have to be realistic here. A teenager is most likely not going to enjoy visiting 12 cathedrals in Italy as much as you are. Make sure that a family vacation appeals to all members of the family in some way. Allow each member to choose one activity to do on the vacation, and make sure nobody has any major issues with any of them. This can prevent major complaining and ensure everyone will look back with fondness on a trip they actually wanted.

L

ooking back on memories of family trips can be so important for teenagers. At such a transitional stage of their life, realizing all they have done and been through with their family could help them feel more stability. And who knows, they may just carry on some family vacation traditions to their own families someday.

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LONEL Wellness

A MODERN EPIDEMIC The stigma and struggle of social disconnect

“There were people everywhere on the city street, but the stranger could not have been more alone if it were empty.” ~Markus Zusak, The Book Thief

A PRISONER IN ISOLATION.

TOM HANKS TALKING TO A PAINTED VOLLEYBALL. A CHILD ALONE AT A LUNCH TABLE. A COUPLE AWAKING TO AN EMPTY NEST. LONELINESS IS AN ENEMY HUMANS UNIVERSALLY FIGHT, YET NOT ONE WITH UNIVERSAL RESPECT. WE HESITATE TO ADMIT WE’RE LONELY, CLAIMING “DEPRESSION” AS A MORE LEGITIMATE AND LESS WEAK LABEL. BUT RESEARCH SHOWS THAT LONELINESS BOTH CRUSHES THE HUMAN SPIRIT AND DEALS A HEAVY BLOW TO OUR PHYSICAL BODIES, SO IT’S TIME TO GIVE THIS PROBLEM THE RESPECT IT DESERVES.

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LINESS WRITTEN BY MICHAEL RICHARDSON

THE CONTRADICTION OF ALONENESS

T

he cowboy rides into the sunset, the pilot surfs on clouds, the explorer summits the peak—alone. We stand in awe of the power a human alone wields, and we aspire to that solitary strength. Furthermore, we value the luxury of privacy. We want a private garden, a private car and a private home theater so we can watch the lone Superman save the world. We love self-serve stations for food and gas. We love social interactions across a digital medium from our private dens. But about 20 percent of people report loneliness to be a major source of unhappiness in their lives.

“Our lives are spent in a tug-of-war between conflicting desires—we want to stay connected, and we want to be free,” write Jacqueline Olds, MD and Richard Schwartz, MD in The Lonely American: Drifting Apart in the Twenty-first Century. “We lurch back and forth, reaching for both, and are surprised by our sadness when one side actually wins.”

A particular side seems to be winning more and more. From 1985 to 2004, the number of people who reported they had nobody to discuss important matters with tripled, to 25 percent, Duke University researchers reported.

The increase may be because of more delayed marriage, dual career marriages and singleresidence households. Some are quick to blame technology, which does indeed facilitate surfacedeep relationships while often failing to maintain the deep ones. But the growing number of older people are feeling a singular sting of loneliness. A 2010 AARP survey found that 35 percent of adults older than 45 were chronically lonely, as opposed to 20 percent of a similar group surveyed only a decade earlier.

Despite its prevalence and whatever the cause, people aren’t comfortable admitting they’re lonely, Olds and Schwartz write.

“Talking about loneliness in America is deeply stigmatized; we see ourselves as a self-reliant people who do not whine about neediness,” they say.

THE PHYSICAL CONSEQUENCES OF LONELINESS Admitting your loneliness may be the first step in avoiding the harsh health consequences. John T. Cacioppo of the University of Chicago’s Department of Psychology has done extensive research into the effects of loneliness. To Cacioppo it is clear that the consequences of loneliness extend into physiology.

“Social isolation has an impact on health comparable to the effect of high blood pressure, lack of exercise, obesity or smoking,” he writes in his book Loneliness: Human Nature and the Need for Social Connection.

LONELINESS IS ASSOCIATED WITH THE FOLLOWING: ›› Vascular resistance ›› Elevated systolic blood pressure in older adults ›› Less restorative sleep ›› Diminished immunity ›› Abnormal ratios of circulating white blood cells ›› Cognitive decline

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Continued from previous page>>> It feels somewhat strange speaking about this issue as if it were some medical condition. After all, one doesn’t catch loneliness from a sneeze, and most doctors aren’t trained to detect it. Nevertheless, the pain of loneliness is almost universally understood, most often from first-hand experience, even without detailed comprehension of the consequences.

UNDERSTANDING LONELINESS Being alone doesn’t mean loneliness. Loneliness, formally defined, is the discrepancy between the social relationships a person desires and the relationships a person actually has. Many people thrive on being alone. Isolation isn’t a tragedy for many; instead, it’s a blessing.

That said, the absence of deep relationships is a bad thing for most people. In surveys, the factors that contribute most to happiness are almost always dominated by social affiliations: family, love, intimacy, etc.

“If you want to go fast, go alone. If you want to go far, go together,” one African proverb reads.

Prominent cases of loneliness include Judy Garland, Marilyn Monroe, and Princess Diana, people who had no lack of admirers, but maybe lacked something more important.

Determining the causes of loneliness can be difficult for that very reason—it’s not about how many people a person has, it is about depth of relationships, and if the person feels the social connection he or she expects.

SOLITARY CONFINEMENT

Studies on loneliness have determined that the causes are about 50 percent environmental and 50 percent heritable.

Inheriting a proneness to feeling lonely doesn’t mean that you’ll necessarily be lonely, but that when you feel social disconnection, your distress levels might be higher.

BECOMING NOT LONELY

IN THE JUSTICE SYSTEM

As stated above, this is a universal struggle. A valued social connection is priceless, and a natural desire. Here are some ideas for finding those people that are vital for your wellbeing.

• Become involved in the community. This is a great way to meet people with similar interests, hobbies and passions. Church, athletic clubs and service organizations are a good place to start.

• Focus on getting out of the house. Keep the hook in water, so to speak.

• Attitude is everything. Attracting others depends on you, and not just your looks. A smiling person who laughs a lot draws admirers and friends.

R

Have patience and be consistent in trying to deal with your unmet social expectations. Also, your satisfaction doesn’t have to depend on relationships. As you try to deepen relationships, also strive to find contentment with yourself, alone. This is a matter of self-respect.

Balancing individual strength with the value of relationships is a war waged for a lifetime. As you fight for both, remember that social connections have value mentally, physically and emotionally.

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Sources: www.theatlantic.com, Forbes

Psychologists say one consequence of loneliness is that a person becomes more sensitive to and on the lookout for rejection and hostile encounters. We basically become a little more guarded and wary in social settings, which can inhibit relationship construction. Try to be positive in your assumptions about others that you don’t yet know.

esearch into the effects of solitary confinement have found that it can cause “a persistent and heightened state of anxiety and nervousness, headaches, insomnia, lethargy or chronic tiredness, nightmares, heart palpitations, and fear of impending nervous breakdowns.” Other effects include confusion, obsessive ruminations, oversensitivity to stimuli, irrational anger, hallucinations, emotional flatness, mood swings and feelings of deterioration. Some even call solitary confinement cruel and unusual punishment, saying it is violation of the 8th Amendment. Internationally, many countries condemn it as torture.

Source: Center for Constitutional Rights

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Don’t Eat it!

Reviews

Eat it!

Digital Shoulder Angel TEXTS FOR CHOOSING CORRECTLY IN THE CRUCIAL MOMENTS OF OUR HEALTH

I

magine you have decided to make changes towards a healthier you, maybe by cutting back on your soda consumption. You have made all of the necessary preparations and your willpower is strong. But then you get to work, it ’s your coworker’s birthday, and the office is throwing a pizza party with every kind of soda you can imagine.

You didn’t plan for this. You brought your refillable water bottle and were ready to stay hydrated without the added sugar. Now you are surrounded by your sweet temptation and not only that, but by everyone else drinking it.

This is what the professionals at Coach Alba, a company that builds digital tools for selfimprovement, would call a “crucial moment.”

These include any moments of intense temptation or stress that cause us to give in or relapse to the behavior that we’re attempting to overcome. For some people this could be unexpected changes in daily routine, late night snacking, stress, or being surrounded by specific, influential people. Crucial moments are a major source of hindrance for changing habits or behavior. And it’s for these moments that Coach Alba created a text-messaging based coaching service.

Whatever your crucial moments may be, Coach Alba will send you text messages to encourage and support you through those moments. It helps you identify those moments, make a plan to overcome them, and hold you accountable for your progress. You can set up a profile to have

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“A Crucial Moment (CM) includes temptations, obstacles, and excuses you experience in your daily life that make it difficult for you to stick to your goals.

Examples might include times of day (e.g. late-night snacking) or emotional circumstances (e.g. I’m stressed at work).

You will make significant progress toward your health goals as you learn to master your Crucial Moments.”

text messages sent at a specific time every day to help you through foreseen crucial moments. You can also send a text to a live coach at any time during the day if a crucial moment comes up unexpectedly.

Healthy behavior is more likely to be sustained if you can overcome the strongest of temptations, and Coach Alba will help you do just that.

Once you have the skills to endure, you are much more likely to fully adopt those healthy behaviors. Coach Alba, which uses behavioral research to design their tools, boasts an impressive 95 percent engagement rate with their clients, and is able to track and measure results to ensure the success of their coaching. With 24/7 support from knowledgeable coaches, your likelihood for success when using Coach Alba increases drastically. The cost of this digital shoulder angel is less than $3 per month for an individual, and corporate wellness packages go for less than $3 per year per employee

– coachalba.com

Coach Alba believes mobile apps have their limitations, and that the more widely available, more widely used texting aspect of electronics makes that medium a better tool for achieving goals. No doubt a text message is the form of communication most likely to reach a user. If a text message can wreck our car, make us laugh and ruin our grades, perhaps it can also help us lose weight.

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Reviews

THE BEST Vacation Headphones Pioneer SE-E721

Koss KEB15i

Sometimes what you want in a pair of headphones is a capacity to function well on the move. These in-ear headphones from Pioneer provide just that, with a design that will keep you jamming on buses, planes, sidewalks and boats. They are uniquely designed with coiled cords to each bud, with clips going behind the ear. They’re a great value as well.

If you spent all your money on that plane ticket, these are great headphones that don’t break the bank. Furthermore, the design is novel. The bud enters the ear at a better angle for natural placement in the ear, and the angled back of the bud makes placement easier.

Cost: About $15

Cost: About $35

PSB M4U 2 If nothing matters besides sound quality for you, this is your headphone. Sound and Vision magazine named these product of the year. Critics even say they have better sound than Bose headphones. The downside: you pay for it.

Cost: About $400

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AKG Y55 For some, the best headphones for travel allow for the most complete musical escape. Over-ear headphones like the Y55s cancel outside noise and provide excellent sound quality. Plus, their sleek design and color won’t make you look dorky. We like these headphones because they have a single-sided cable that can detach for storage, which is great for traveling.

Monster iSport Victory Durability tied with quality are the key characteristics of these in-ear headphones from Monster. Ear clips that don’t look goofy, waterproof design and excellent sound make the hefty price easier to bare.

http://us.akg.com

Cost: About $130

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Worry

Wellness

R E S T I N P EACE Steps for Overcoming Anxiety “I don’t have anxiety. I am just extremely well educated about all the things that can go catastrophically wrong,” reads a popular internet meme.

As light-hearted as some may view the problem of anxiety, it is a serious condition that inhibits a lot of peoples’ lives. Anxiety is the most common mental illness in the United States, affecting approximately 40 million people. Despite its prevalence, anxiety is highly treatable, although only onethird of those who suffer from it seek treatment.

If you or someone you know suffers from anxiety, you don’t have to suffer in silence or even necessarily seek professional help. There are many interventions you can try on your own to combat your anxiety and live a more peaceful life. Here is a simple routine that can help you take control of your anxiety.

ACKNOWLEDGE THE THOUGHT AS IRRATIONAL A lot of times our anxiety is characterized by irrational thoughts that are not true, or not even possible. Renowned author Mark Twain once said, “I have been through some terrible things in my life, some of which actually happened.” When you are in the midst of worry, stop yourself and identify, even write down, what it is you’re worrying about.

Often just identifying the specific cause and realizing it is illogical, we can set it aside and give way to more productive thoughts.

TAKE ACTION Once you catch yourself letting anxiety creep into your mind and once you identify it, you must act to get rid of it. A good way of doing this is to create a list of stress-relieving activities that work for you. This could include playing the piano or another musical instrument, exercising, baking, watching a movie, reading a book, or any other mindstimulating activities. The idea is to distract yourself long enough to let those thoughts pass without allowing yourself to get worked up over them.

REST Anxiety is quite often the product of a tired, overactive mind. Being overly tired can lead us to believe our lives are chaotic or in trouble when that is not reality. If you are sleep deprived or experiencing more anxiety than normal, consider finding ways to get more sleep at night or during the day if you can.

“I have been through some terrible things in my life, some of which actually happened.”

-Mark Twain

AVOID THE TRIGGERS It may take time, but by cataloguing your thoughts and emotions, you will start to be able to notice the triggers that cause you to have anxiety. They may come from various sources, such as reading the news, watching certain television shows, associating with certain people or even shopping at certain stores. They may come in the form of habits you have as part of your daily life. If you must face one of your triggers, prepare yourself beforehand to avoid an anxiety attack. If you know the cause, you will prevent an unfavorable outcome and be able to change any that are not avoidable.

WRITTEN BY ANGELA SILVA

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While it can help to avoid certain triggers, the goal of this routine is not to avoid or get rid of anything in life that causes anxiety and stress. The goal is to learn how to properly manage the pressures of life and keep them from controlling our lives. It can be easy to let ourselves get caught up in our thoughts without noticing. If we can become aware of the thoughts and feelings that cause anxiety and hold us back, we will be better able to manage them and to live our lives in peace and happiness.

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Nutrition On the Go

EATING HEALTHY CAN BE DIFFICULT TO DO, PARTICULARLY WITH A BUSY SCHEDULE. THERE ARE MANY OPTIONS FOR QUICK, UNHEALTHY FOOD, WITH FAST FOOD BEING THE PREEMINENT CULPRIT. HOWEVER, A BUSY SCHEDULE ONLY INCREASES THE IMPORTANCE OF CONSUMING FOODS THAT ARE GOOD FOR THE BODY, BECAUSE YOU NEED ENERGY TO KEEP UP WITH A BUSY SCHEDULE! SO, HERE ARE SOME TIPS FOR GREAT NUTRITION ON THE GO. KEEP A WATER BOTTLE WITH YOU AT ALL TIMES TO STAY WELL-HYDRATED Even slight dehydration can cause fatigue and a drop in metabolic rate. Refill your water bottle throughout the day. Avoid sugary drinks such as soda, as they will not hydrate you and will only create a temporary spike in blood sugar that will leave you feeling more fatigued than before.

PLAN MEALS AND SNACKS AHEAD OF TIME Prior to the beginning of the week, plan breakfast and dinner menus for each day with thorough ingredient lists, and purchase all ingredients. Breakfast should be something simple, fast, and nutritious, such as a banana, a glass of soy milk, and a whole-wheat piece of toast with all-natural peanut butter. For dinners, look for meals with combined prep and cooking times of less than 45 minutes. To streamline the time spent preparing dinner, consider prepping freezer meals on the weekends. Lunches and snacks can also be prepared the night before a long work day. For instance, consider placing fruits, vegetables, and nuts into small plastic bags to serve as snacks during the work day.

GrooV Smoothie

TM

EAT A BALANCED DIET Fruits and vegetables should be the cornerstone of a good diet.

They are full of nutrients and have a high water content. Plan to get at least four to five servings of fruits and vegetables per day. As mentioned above, fruits and vegetables can easily be transported in small plastic bags. If you do not pack fruits and vegetables before leaving for the day, pick up some fresh produce at the grocery store on your way to work, such as an apple and some baby carrots. Equally important to consume are nuts and whole grains. These foods provide complex carbohydrates which supply the body with lasting energy. Pack a sandwich made with whole grain bread for lunch, or pack whole-grain crackers and almonds for snacks.

USE PRUDENCE WHEN EATING OUT If possible, acquire a nutritional guide from the restaurant to determine what to order. As a general rule, eat half your portion and save the rest for later. Pick items with a lot of produce and healthy proteins.

Eating healthy on a busy schedule can seem difficult, but it can be done with a bit of planning and good nutritional choices.

WRITTEN BY C AITLIN SCHILLE

Sources: healthyeating.sfgate.com

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Nutrition

WRITTEN BY HEALTHY MAGAZINE Sources include medicinenet.com, nlm.nih.gov, mercola.com

Banish Hunger

FIBER

Today

UNDERSTANDING THE ROLE SOLUBLE AND INSOLUBLE FIBER PLAY IN YOUR NUTRITION & WEIGHT LOSS EFFORTS

T

he most effective, permanent weight-loss diets are designed to encourage plenty of high-fiber foods, such as legumes, whole grains, and fruits and vegetables. A high-fiber diet can help normalize your blood sugar levels, improve your cholesterol levels, regulate digestion, and subdue your hunger (which aids in weight loss).

When you eat a high-carbohydrate, low fiber meal, your blood glucoses tend to rise and then fall rapidly. Think of fiber as a sponge, absorbing and then releasing glucose.

A high-fiber meal will slow down the rapid changes of blood glucose, preventing the “highs and lows” you get with a high-carbohydrate meal.

Research continues to affirm that fiber plays an important role in long-term health, yet, as a whole, we don’t consume nearly enough. Statistics suggest that we typically only eat between 12 and 17 grams per day when we should be getting around 20 to 35+ grams per day. (see chart on the next page) Dr. Joseph Mercola, D.O., agrees. “This isn’t surprising, since fiber refers to the indigestible portion of plant foods, and in the largely refined standard American diet, healthful fibers are often processed right out. Unless you regularly eat whole fruits and vegetables, nuts, and seeds, you may be missing out on the healthiest forms of fiber available – and that could be a problem. That said, in spite of their fiber content, bulking up your diet with bran muffins and cereal is typically a big mistake.”

BENEFITS OF FIBER It is actually because your body can’t digest fiber that it plays such an important part in digestion. Soluble fiber like that found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control.

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Fiber not only promotes health, it also helps reduce the risk for some chronic issues. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers—especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the bad kind) and the total cholesterol, therefore reducing the risk of heart disease. Furthermore, fiber helps lower blood sugar, and therefore, helps better manage diabetes.

WHAT IS FIBER? Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb.

Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body.

Fiber is commonly classified as soluble (it dissolves in water) or insoluble (it doesn’t dissolve): SOLUBLE FIBER. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

INSOLUBLE FIBER. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

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INSOLUBLE FIBER

HOW MUCH FIBER DO YOU NEED?

Functions of Insoluble Fiber

• Move bulk through the intestines • Control and balance the pH (acidity) in the intestines

How much fiber do you need each day? The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

FIBER

UP TO AGE 50

51 & OLDER

MEN

38 GRAMS

30 GRAMS

WOMEN

25 GRAMS

21 GRAMS

Benefits of Insoluble Fiber

• Promotes regular bowel movement and prevents constipation • Removes toxic waste through colon in less time • Helps prevent colon cancer by keeping an optimal pH balance in the intestines to prevent microbes from producing cancerous substances

Food Sources of Insoluble Fiber

• Vegetables such as green beans and dark green leafy vegetables • Fruit skins and root vegetable skins • Whole-wheat products • Wheat oat • Corn bran • Seeds and nuts

SOLUBLE FIBER Functions of Soluble Fiber

• Bind with fatty acids • Prolong stomach emptying time so that sugar is released and absorbed more slowly

Benefits of Soluble Fiber

• Lower total cholesterol and LDL cholesterol (the bad cholesterol) therefore reducing the risk of heart disease • Regulate blood sugar for people with diabetes

Food Sources of Soluble Fiber

9 HEALTH BENEFITS OF FIBER

• • • • • • • •

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Oats / Oat bran Legumes Nuts Barley Flax seed Fruits and berries Vegetables Psyllium husk

There’s no shortage of research showing how fiber may boost your health. Some of its top potential benefits include: 1.

Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.

2.

Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.

3.

Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.

4.

Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.

5.

Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.

6.

Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent.

7.

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.

8.

Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.

9.

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

JULY 2014

39

Foreign Flare

On your journeys this summer, hopefully you pick up some culinary inspiration from the places you visit. You aren’t going to make it everywhere, don’t worry—we’ve got you covered with a these recipes that are sure to shake up the dinner table in a tasty way.

Hena’s Finger Potatoes DELICIOUS POTATOES, WHICH MAKE A MARVELOUS MARRIAGE WITH ANY KIND OF BARBECUED MEAT OR FRIED CHICKEN, ARE JUST AS WONDERFUL BY THEMSELVES.

Courtesy of Easy Indian Cooking, 2nd Ed. by Suneeta Vaswani © 2013 Robert Rose Inc. www.robertrose.ca Reprinted with publisher permission.

To toast sesame seeds: Spread in a dry skillet and toast on medium heat until starting to color, 3 to 4 minutes.

Shake pan periodically to toast evenly. Seeds will turn slightly darker as they cool.

4 tsp 1⁄4 cup 1⁄4 cup 2 lbs

2 tsp 1 tsp 2 tsp 1 tsp 2 tbsp 1.

2.

3.

oil, divided raw cashews, broken into large pieces raisins all-purpose potatoes, peeled and cut into 1⁄2-inch thick fries hot pepper flakes or to taste cumin powder salt or to taste mango powder (amchur) (optional) sesame seeds, toasted (see Tips)

In a large nonstick skillet, heat 2 tsp of the oil over medium heat. Sauté cashews and raisins until cashews are golden and raisins are plump, about 2 minutes. Remove with slotted spoon and set aside.

In the same skillet, heat remaining oil. Stir-fry potatoes to coat with oil. Spread in a single layer and cover. Cook over medium heat, without stirring, for 5 to 7 minutes. Stir and spread into single layer again. Cover and continue to cook, adjusting heat to brown potatoes without burning, for 6 to 8 minutes longer. There should be a golden crust on most potatoes when done.

Sprinkle with hot pepper flakes, cumin, salt and mango powder, if using. Add reserved cashews and raisins and sesame seeds. Toss well and adjust seasonings. Serve as a side dish or as finger food.

Serves 8

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Mango-Raspberry Cupitas Lush tangy mango sorbet topped sweet raspberry sauce highlights these cupitas.

Makes 4 cupitas 1⁄2 cup raspberry jam 1 cup raspberries 1 tbsp freshly squeezed lemon juice 4 scoops mango sorbet 4 corn or flour cupitas (see recipe below) 4 fresh mint leaves 1.

2.

In a small saucepan, heat jam over medium heat until melted. Add raspberries and lemon juice and heat, stirring gently, until hot and bubbling, 3 to 6 minutes.

Place 1 scoop of sorbet in each cupita. Top with warm sauce. Garnish with mint leaves.

Cupitas Small tortillas make the perfect shell for fruit and creamy fillings.

These little cups are quick to make and delicious.

Makes 4 cupitas • Preheat oven to 400°F • 4 deep ovenproof cereal bowls • 46-inch flour or corn tortillas (see Tip, below) • Vegetable cooking spray 1. Lightly coat tortillas with cooking spray on both sides.

Place tortillas, 2 at a time, in a small plastic bag and microwave on High for 15 seconds. Tortillas should be moist and pliable, but not too hot to handle. Remove from plastic bag. Fit each tortilla in deep bowl, carefully using your fingers to fold and mold the edges into a curvy shape. Place bowls in preheated oven immediately.

2. Bake in preheated oven until tortillas are crispy and golden brown, 10 to 12 minutes. Let cool in bowls. Transfer to platter.

TIP

Courtesy of 300 Best Taco Recipes by Kelley Cleary Coffeen © 2011 www.robertrose.ca Reprinted with publisher permission.

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It can be very difficult to find 6-inch flour tortillas, unless you make them yourself. When I am pressed for time, I buy a high-quality 8-inch flour tortilla and trim it to a 6-inch size.

An 8-inch tortilla is too large for the dessert tacos.

JULY 2014

41

HEALTHSMART

S E C O N D A RY

Drowning WRITTEN BY GARY SALZMAN, KTVB MANAGING EDITOR

BOISE—Parents are well aware of the dangers of drowning when their children are swimming, but there’s a little-known form of drowning that can occur hours after a child leaves the water.

Secondary drowning is a condition that can develop after a near-drowning experience.

Even when a child is pulled from the water moments after going under, there’s a chance they inhaled water which can sometimes lead to secondary drowning.

Lindsay Kujawa writes a mommy blog called “Delighted Momma”. She recently detailed her son’s near-fatal brush with secondary drowning.

In her blog she explains how it was a normal weekend day when she was sitting next to an outdoor spa, with her son, Ronin, playing next to her.

Just seconds after being distracted, Kujawa saw Ronin in the water, getting pulled away from her by the spa’s jets.

She estimates he was in the water for 20 seconds before she pulled him to safety.

After an initial bout of crying he seemed to be in good health, until hours later when he was tired, had a tense cough, and was not acting like his normal self.

She called her pediatrician. The doctor demanded she rush Ronin to the emergency room.

Ronin was diagnosed with secondary drowning and spent the weekend in the hospital going through blood work, x-rays and IV’s.

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Kujawa’s gut feeling to call the doctor likely saved her son’s life.

Ada County Paramedics Field Supervisor, Peder Ahearn, explains that even a small amount of water in the lungs can prevent a person from expelling carbon dioxide properly.

“So they suffocate at a cellular level,” said Ahearn.

Secondary drowning, or dry drowning, typically occurs anywhere between 1 hour and 24 hours after the initial near-drowning.

Knowing what to watch for is critical.

Symptoms can include coughing, trouble breathing, fatigue, and changes in behavior or personality.

If you see any of these signs after a near-drowning experience, call 911 or go to the emergency room immediately.

Adults can die from secondary drowning as well, but they tend to recognize that something is wrong and get help sooner.

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JULY 2014

43

In theNews Candy Crush

CANDY CRUSHING YOUR LIFE AWAY

By the Numbers.

Numbers don’t lie. Reports state that Candy Crush makes about $800,000 every day. Some other jaw dropping numbers about Candy Crush:

HOW THIS SWEET LITTLE GAME STEALS TIME AND MONEY IN A BIG WAY

C

andy Crush represents the holy grail of apps as it does magnificently what app creators have wanted their apps to do for the past few years—get people to download, play and spend money.

Its design is masterful, as millions of unassuming players and a handful of psychologists know full well.

HOW DID YOU DO THIS TO ME CANDY CRUSH?

The mechanisms at play when you’re “crushin’ it” are similar to those at play in a Las Vegas casino—you never really know when you’re going to win, but you win often enough to keep you coming back for more. This concept is well understood in the psychology community; it even has a fancy name: variable ratio schedule of reinforcement.

But that much the game has in common with a thousand other video games. Candy Crush rises above the rest with some other key elements that flow together harmoniously.

››

››

››

REWARDS: When we start the game, levels are easy to pass, and we watch groups of three and whole rows disappear at our fingertips.

It’s satisfying.

DEPRIVATION: This is one element Candy Crush nailed. You can’t just keep playing until you win, unless you pay money. You have to wait to get lives back, which makes the future reward sweeter.

HAPPY ASSOCIATIONS: Candy.

Everyone loves it, most people like looking at it. It isn’t coincidence the game makers chose this subject.

44 HEALTHY IDAHO

››

››

AN EASY DISTRACTION: It can be played with one hand, anywhere. And the levels don’t take much time to play, meaning you can get in a game at essentially any moment.

500 MILLION

downloads (does this count people who delete and re-download it a bunch of times?)

IT’S SUCCESSFULLY SOCIAL:

Annoying invites from friends to get extra lives are one way this game is social. But check out Twitter, Instagram and Facebook with the hashtag #candycrush—it’s everywhere.

People want to share their success and frustration.

Played

150 TRILLION times.

“Candy Crush Saga is designed to be a habit, not a game,” said Jamie Madigan, a psychologist who studies the intersection of psychology and video games, to cnet.com.

100 MILLION users every month.

57 MILLION

“We know from studying how habits are made that they are often born out of routine...So if you pick the game up over your morning coffee every day, or play on your lunch break, or play as part of your getting ready for bed routine, it will become a habit.”

likes on Facebook page.

Played by EVERY

7TH PERSON

The question that needs answering is the hardest to answer: is Candy Crush addiction a serious problem, or is it just a bad habit, stealing our time and money like so many other pointless media habits? Ask the parents of the kid who spent $4,000 on Candy Crush, and they’ll tell you the game should burn in Hades. But for most of us, it’s probably just a simple vice. Just understand what you’re getting into with a simple download.

Sources: gulfnews.com, Buzzfeed, Mashable, business.time.com, theguardian.com

in Hong Kong

$1.88 BILLION in 2013 revenues.

In a survey, 30% of Candy Crushers said they were ADDICTED.

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JULY 2014

45

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

Sign up and learn more at FitOneBoise.org

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46 HEALTHY IDAHO

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

Confused by

health insurance?

Turn to Altius One for straight answers and plans that fit your budget.

Get a quote at www.ahplans.com or call us at 877-907-4044 This is a partial description of products underwritten by Altius Health Plans and in no way details all of the benefits, limitations, or exclusions of the plans. Please refer to the Member Handbook and Medical Benefits Brochure to determine exact terms, conditions and scope of coverage, including all exclusions and limitations and defined terms.

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Maybe this is a good tiMe to Mention our short e.r. wait tiMes. Why rush to the ER only to wait around to be seen?

Our Triage Express Service and board-certified physicians are here 24/7 to ensure better, faster care when you need it.

text “er� to 23000 for wait-time updates.

48 HEALTHY IDAHO

westvalleyisbetter.com

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