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September 2014

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PROTECT ME From Meningitis

Put immunizations on your backto-school checklist. Meningitis is a serious and potentially fatal disease. Approximately 1 in 10 cases will result in death within 24 hours and 1 in 4 will be left permanently disabled. Do all you can to protect your teen, tween, or adolescent. Immunize.

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September 2014

5 Years R

SelectHealth received the highest numerical score among commercial health plans in the Mountain region (ID, NM, NV, UT) in the proprietary J.D region (excludes Medicare and Medicaid). Proprietary study results are based on experiences and perceptions of members surveyed December 20

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Running “Highest Member Satisfaction among Commercial Health Plans in the Mountain Region, Five Years in a Row.” To learn more about plans from SelectHealth, along with our wide network of providers, visit selecthealth.org or call 855-442-0220.

. 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 013-January 2014. Your experiences may vary. Visit jdpower.com. © 2014 SelectHealth. All rights reserved. 3158 05/14

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September 2014

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Is Yoga Dangerous?

You probably know people who’ll say yoga changed their lives. Before you dive into it yourself, however, know your limits or pay the consequences.

Heavy With Child?

Of all the excuses to put on some extra pounds, pregnancy is probably the best. An enormous belly, bouts of nausea and appetite swings make good diet and frequent exercise a real mountain to climb. Here’s some advice from an experienced mom.

My Child Is Addicted to Junk Food

Slip up just a few times and your house could be full of little candy monsters. There are three important keys to taming them.

6 HEALTHY IDAHO

September 2014 VOLUME VI, № 9

Immunizations Save Lives There’s a whole lot of talk going around these days about whether vaccines are safe or not. It’s very much in vogue to skip immunizations for children, but before you hop on that bandwagon, consider the large body of evidence that screams immunizations save lives.

Keeping Kids Off the Couch After School

It’s so easy to flip on cartoons or video games after school, but in the back of your mind you know it’s a disservice to your offspring. Here’s a guide to get them active after education time is over.

A Modern Approach to Discipline

“Give ‘em the belt” might be the best parenting advice some have to offer, but that methodology could shortchange you. Productive punishment entails much more.

Workforce Versus Home Front

It’s time to stop looking down on parents who send their kids to daycare. How good a parent you are depends on so much more.

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EDITOR'S NOTE

onversation is easily one of my favorite activities. I love discussions, ideas, exchange, quips, and even quirks. Dialogue is my base of interest. First-gear chit-chat isn’t my favorite. And, while I enjoy an explosive action flick as much as the next guy, I much prefer action with a brain. When it comes to movies, some producers grew up reading, others grew up watching tv. You can tell the difference. Problem is, we tend to learn like a sponge in our youth, and then often decrease our quest for knowledge upon graduation. Ask yourself, are you learning more now, or when you were in school? Consider the accelerated learning curve, which essentially states that from birth until 18 years of age, our learning curve is impressive and our ability to acquire knowledge is incredible. We can acquire knowledge quickly. We learn a magnificent amount very fast—everything from science, math, language, history—anything we want to learn. So, is decreased learning inevitable? Absolutely not. Many people find that their “accelerated learning” process continues as long as their desire to learn continues. Yet, for most, statistics show that upon graduation, and after landing the first job, the learning process tapers. When the exams and the stress of study subsides, so too does the quest for knowledge. And, yes, just living life gives you experience, which breeds some levels of knowledge, but, the quest for learning for many ends when

JOHN A. ANDERSON EDITOR IN CHIEF

8 HEALTHY IDAHO

“

Pity the man who has a favorite restaurant, but not a favorite author. He’s picked out a favorite place to feed his body, but he doesn’t have a favorite place to feed his mind!” -Jim Rohn the risk of grades and the requirements of school end. Perhaps what this suggests is that the accelerated learning is actually a factor of force, and less a factor of inquisitiveness. If society demands youth attend school, they will “learn” but possibly for the wrong reasons. Many youth don’t learn; they shortterm process, regurgitate, and then delete. That’s not knowledge. I guess the trick is helping foster interest and inquisitiveness in ourselves and those around us. Consider what would happen if we maintained the accelerated learning curve throughout life. What skills could we develop, what could we create and do if we learn to somehow cultivate and continue an interest in life and learning? In fact, researchers say that there is indeed a correlation between good health and mental sharpness. Those with intricate hobbies and societal interactions which require elevated learning tend to be healthier in their later years. If you want to be health-smart, become the atypical person who maintains a learning curve. Keep an appetite for learning and a thirst for knowledge. Read. Write. Explore. Solve. Resist mental stagnation. Feed your mind and educate your philosophy. Pursue spirituality. Think higher. And, associate yourself with phenomenal personalities. Yes, Churchill and Lincoln are gone, but they are as close as their books. Same with Aristotle, Goethe, and Christ. Love the library. Loiter in the bookstores. (It’s a great free date.) Feast intellectually. We talk a lot in this magazine about body basics and fitness facts. This month we’re interested in health smarts, feeding the mind as we do our body, and constantly “growing up.” Pursue a diet of healthy ideas, wherever they can be found. Every new idea—a business idea, a product idea, a service idea, an idea for personal improvement—will help to refine your philosophy and quest for learning. Every day move forward, get better—grow up!

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WITH

SEPTEMBER 2014 VOLUME VI, № 9

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 Karli Moats, Caitlin Schille, Angela Silva, Megan Moore, Linsy Hunsaker, Brooke Kittel, Jill Castle, David Joachim, Lisa Mathews, Mark Saunders CIRCULATION Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers, and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.w

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.

FACEBOOK.COM/HEALTHYIDAHO T WIT TER: HEALTHYMAGAZINE GOOGLE.COM/+HEALTHY-MAGAZINES PINTEREST.COM/HEALTHYMAG To be included in our free online directory, please email your contact information to directory@healthy-mag.com Healthy Magazine is dedicated to using recyclable materials.

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TAKE BACK YOUR HEALTH Diabetes

Heart Disease

Metabolic Syndrome

High Blood Pressure High Cholesterol

Alzheimer's

Obesity Sleep Apnea

Stroke

Elevated Cancer Risk

Asthma Depression

Arthritis

Idahoweightloss.com Doctors specializing in medical weight loss B O I S E | N A M PA | T W I N FA L L S | F R U I T L A N D

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September 2014

FOODFACTS

TRADITIONAL FAST FOOD LOSING POPULARITY Fast-casual restaurants, which are the step up from McDonald’s and Burger King, are what consumers like the most currently, according to a large Consumer Reports survey. People say that quality of the food is becoming more important to them, and convenience less so. Respondents picked Chipotle, Firehouse Subs and Five Guys as their favorite fast-casual restaurants.

THE BEST HAMBURGER, CHICKEN, BURRITOS, SUBS/ SANDWICHES From a large poll conducted by Consumer Reports, where 30,000 restaurant-goers were asked to rank these foods’ taste on a scale of 1-10:

The Best Burger 7.9 7.7 7.2 6.8 5.8

Five Guys Whataburger Carl’s Jr. Wendy’s McDonald’s

The Best Chicken 8.1 Chick-fil-A 7.7 Popeyes 7.1 KFC

Source: Consumerreports.org, LAtimes.com

Fresh-Breath

FOODS

Unfortunately, there’s no magic pill for fresh breath all the time.The most effective method is proper oral hygiene. A routine of brushing, flossing, and rinsing with a fluoride mouthwash is ideal. Additionally, eat foods that are good for your teeth and that stimulate saliva.The saliva will help clean out your mouth. Apples, carrots, celery, even just a plain cup of water are perfect. If you’re looking for specific foods that help your breath, try: gg

Antibacterial foods like green tea, ginger, cinnamon, and even probiotics filled with healthy bacteria. These fight the bacteria in your mouth that contribute to poor breath.

Natural (but temporary) odor fighters like mint, parsley, basil, cilantro, dill and other herbs. These release oils that cover up any bad smell lingering in your mouth. Flavored gum and mints count, too!

The Best Burrito 7.8 Chipotle 7.7 Rubio’s 6.3 Taco Bell

The Best Sandwich/Sub 8.2 8.2 8.0 7.7 7.2

Firehouse Schlotzsky’s Jason’s Jimmy John’s Subway

Source: Consumerreports.org

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Why Does the US Have to Refrigerate Eggs, and Not Europe?

Eggs are treated for salmonella differently in the United States than they are in Europe. The USDA requires that eggs are rinsed with hot water, dried, and sprayed with a chlorine mist when they’re laid. This washing removes a natural coating on the egg called the cuticle. Some producers replace this coating with a synthetic material, but the USDA still requires refrigeration. Europe, the United Kingdom for example, gives their hens a vaccine against salmonella, and leave the cuticle, relying on it to protect against salmonella. British authorities say not to refrigerate eggs, as it may cause condensation that allows salmonella to penetrate the egg. Which system works better? The US still sees more than 100,000 salmonella poisoning cases every year. More American egg producers are starting to vaccinate their hens, like the Europeans do.

High Vitamin-C foods, like oranges, melons, and other high citrus foods. The vitamin C helps kill off those pesky odor-causing bacteria!

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IS HONESTY STILL A THING? Recent Gallup polls found that 74 PERCENT of Americans think that the state of moral values in the country as a whole is getting worse. 96 PERCENT of respondents say they’ve lied or committed dishonest acts to those closest to them. 93 PERCENT of people report dishonesty at work or school. Source: Reader’s Digest Poll

Prolific

Michigan State University researchers asked in a national survey how many times respondents lied in a 24-hour period. 60 percent of respondents said they told no lies at all. Interestingly, the survey found that half of all lies are told by 5 percent of subjects.

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28% LYING ON THE JOB

1,200 people were asked on a survey what they were willing to do to keep their jobs if they were in danger of losing them. Fully 28 percent of respondents said they would act immorally — including lying or backstabbing — to keep their jobs.

One in five of almost 3,500 staff quizzed in 36 countries in Europe, the Middle East, Africa and India said they had seen financial manipulation in their companies in the last 12 months

Source: Adecco, TIME

Source: Ernst and Young, Businessinsider.com

82%

The Teen Mistruths

82 percent of all adolescent students reported lying to their parents about at least one of the following: money, alcohol/drugs, friends, dating, parties, sex. Source: Journal of Youth and Adolescence

81 percent of people lied about themselves in a job interview according to one survey done by University of Massachusetts researchers. On average, applicants told 2.19 lies per 15-minute interview.

Sex and Lies

34 percent of the men and 10 percent of women admitted to lying in order to get sex. 47 percent of men and 42 percent of women said they would misrepresent their past sexual behavior to get an attractive date to have sex.

20%

20 percent of men and 4 percent of women surveyed said they would tell an inquiring partner they had taken a test for AIDS antibodies, even if they had not. Source: New England Journal of Medicine

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September 2014

I N THE

news

7% of School Kids Take Meds for Emotional or Behavioral Issues

TOP 3 REASONS

1 in every 13 children in school takes medication for emotional or behavioral issues, according to a recent study from the National Health Interview Survey, raising further questions about overdiagnosis and its effects on the rising generation.

What do Congressmen, billionaires and just about everybody on Twitter have in common? If you guessed, “They all share an unreasonable fear bordering on hysteria over the Ebola virus,” then you’re really good at guessing things. Like, really good. But back to the point—a quick glance at the Twitter-sphere will reveal the extent of the panic that’s beginning to grip Americans. Don’t be surprised to see lots of people speculatively asking, “how can we bring these patients to our country,” or “the last thing Americans need is to import Ebola patients!”

An intriguing part of the study was the parent’s attitude about whether medication helped. gg gg gg

55 % said it helped “a lot.” 26 % said it helped “some.” 18.9 % said it helped “a little” or “not at all.”

The data showed that more than 7 percent of U.S. school kids (ages 6-17) take medication for emotional or behavioral issues (more of which were boys than girls). The data showed that income levels predicted medication use; more children below the poverty line or on government insurance are given medication than those above the line or with private insurance. In their summary, researchers noted the trend of medicating more and more children. “Over the past two decades, the use of medication to treat mental health problems has increased substantially among all school-aged children and in most subgroups of children,” they wrote. Medical health professionals are in disagreement about the most effective ways to treat emotional and behavioral issues among children. Many say that medication must be combined with counseling. "Solely relying on prescription medication to adequately address an emotional and/or behavioral concern without involvement in counseling is like bracing a broken arm without first setting the bone," says Matt Niece, PhD, of the Unity Health Center in Meridian, ID. "The combination of counseling and medication substantially increases the likelihood that issues of this nature are resolved. Generally speaking however, this approach does not align with the desire for instant gratification that so much of our society is focused on and driven by. This, in my experience, is an unfortunate fact, and is exponentially increasing the popularity and reliance of prescription medication."

NOT TO PANIC

About Ebola

Yes, Ebola is a terrifying disease. It’s beyond aggressively infectious. It typically kills 90 percent of the the unfortunate people who contract it. Furthermore, this is the largest outbreak of Ebola in recent history, but the truth is that we don’t need to panic or worry.

Here’s why: WE UNDERSTAND EBOLA

We may not have a vaccine or a cure, but doctors understand Ebola. It is a disease that can be controlled. We’re not facing some modern day iteration of the bubonic plague. It’s not some mythical pathogen you can contract by making eye contact or some other more bizarre mode of transmission. Ebola can be contained and controlled with little more than simple hygiene. “Ebola is a virus that can be stopped and not spread in hospitals. The stakes are higher, but it’s easily inactivated with typical hospital disinfectants,” said Centers for Disease Control and Prevention Director Tom Frieden.

IT’S A FRAGILE VIRUS

If you were to begin ranking viruses from strongest and most resilient to the most fragile, Ebola is going to be on

the latter end of that spectrum. It’s not the kind of virus that can travel through the air and it doesn’t move easily from human to human like a common cold or the flu. Simply put, it’s not a very contagious disease. “The Ebola virus spreads through direct contact with the blood, secretions or other body fluids of ill people and indirect contact -- for example, with needles and other things that may be contaminated with these fluids,” said Stephan Monroe, deputy director of the Centers for Disease Control’s National Center for Emerging Zoonotic and Infectious Diseases.

WE’RE READY TO CONTAIN IT

Both American patients with Ebola were transported back to the United States in a special isolation pod to limit possible exposure. Both patients have been released and declared cured after receiving an experimental drug treatment that has yet to undergo full clinical trials. If others contract the disease and are brought back to the US the simple truth remains that the Americans who face the largest risk of infection are health care workers and medical staff in direct contact with infected patients. According to all the experts, our medical professionals are prepared for a scenario just like the one we face now. Medical workers across the country are monitoring patients who have recently been to West Africa and they are trained to recognize Ebola cases and quarantine them early. In conclusion, it’s easy to understand why people are frightened of a disease that is preceded by such a nasty and fatal reputation. Ultimately, health experts have assured us that the threat to Americans is marginal. Sources: CNN.com, CDC.gov

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September 2014

Yoga

FITNESS

14 HEALTHY IDAHO

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a HEALTHY OR HARMFUL? How this peaceful exercise can wreak havoc

WRITTEN BY C AITLIN SCHILLE

oga is a popular form of exercise among Americans. According to a recent survey, approximately 20.4 million adults regularly practice yoga, which is 8.7 percent of adults, and the trend seems to be growing. As yoga increases in popularity, concerns have been raised over its possible harmful effects.

Glenn Black, a renowned yoga expert who teaches master classes to even experienced teachers, stated that “the vast majority of people” should cease the practice of yoga. What could lead an experienced yogi to say such a thing? According to Black, the risk of harm is too great. Instead of practicing yoga, Black suggests doing specific exercises to strengthen weak parts of the body. He believes that yoga shouldn’t be used as a general class and should be reserved for those in very good physical condition. Even among teachers, he has seen back, hip, and Achilles tendon injuries, some so severe that they are unable to perform even the basic movements of their beginner students. The dangers of yoga are not just inherent in the actual exercise; there are other factors too. For instance, as yoga has increased in popularity, its practice has even extended to those with little experience, who attempt intricate and advanced strength and flexibility exercises. Some studies have even found the possibility of common yoga poses causing neck and brain injuries, in some cases causing complications leading to stroke. The dangers of yoga can also stem from new trends in yoga, such as hot yoga. Hot yoga involves practicing standard yoga poses in an ultra-heated room. Practicing this form of yoga increases the risk of torn cartilage and muscle damage. Hot yoga can also cause heat exhaustion, in some cases requiring hospitalization. Still, not everyone agrees, and perhaps even the data is less than convincing. Yoga Journal‘s medical editor Timothy McCall, M.D. says claims about the danger of yoga lack substantial evidence. “When you look at the actual injury rates compared to other physical activities, yoga appears to be comparatively low risk,” he told the Huffington Post. Statistics from 2007 show that only 3.5 people out of every 10,000 yoga practitioners experienced an injury. This is much lower than the rate of injury for other physical activities, including golf and weight-lifting. It is worth noting that yoga does carry many benefits. Among other things, yoga can aid in lowering blood pressure, produce neurochemicals that act as natural antidepressants, improve flexibility, and assist mental health. Additionally, yoga has also been linked to improved function of the immune system. However, there are other forms of exercise that can produce similar benefits with lower risks. Like yoga, going for daily walks can also lower blood pressure, produce natural antidepressants, improve mental health, and improve immune function, and going for daily walks does not carry the same risks that engaging in yoga does.

FOR THE RECORD, we think yoga is a fantastic, low-

impact form of fitness, and has some unique benefits, especially over time as one becomes proficient in the poses. Still, it’s a fairly technical excercise form and it is important to understand the risks. Bottom line is, proceed with caution, as you would with any exercise program, know your limitations, and determine what is best for you. SOURCES: NYTIMES.COM, HUFFINGTONPOST.COM,

Ways to Avoid Injury Wrists, elbows, shoulders, knees and back are common areas for yoga injuries. Here are some tips for preventing injury there:

• WRISTS: When poses use hands

on the floor, distribute the weight as much as possible with widened fingers. Also be careful of the angles you create with your wrists.

• LOWER BACK: Certain yoga movements

cause the spine to flex opposite of the way it’s supposed to, if they aren’t done correctly. You may need to bend your knees to keep from rounding the lower back. Also, back strain can come from tight hamstrings, so try to increase flexibility there.

• SHOULDERS: Poses like the plank,

when done incorrectly, can lead to shrugged shoulders that don’t engage the supporting muscles around them. Keep your shoulders back.

• ELBOWS: Keep elbows tucked alongside the ribs, rather than pointing outward.

• KNEES: Avoid the cross-legged positions, and be careful to bear your weight properly on bended knees.

In general, don’t rush into the harder poses, because this is what will get you in trouble. Learn the best technique. SOURCE: GREATIST.COM

WEBMD.COM, BREAKINGMUSCLE.COM

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September 2014

FITNESS

PRACTICALFitness A guide to workouts that actually apply to everyday activity

When most fitness professionals talk about fitness, most of the time they are referring to how they can change your physique— your appearance. But it is rare to find a fitness professional that will give you workout advice that focuses on everyday life preparation. An example would be how to make your back feel less pain while you are sitting at a desk all day or how to pick up your children in a safer way that protects your muscles and joints for the long term. Prevention is always the best medicine when it comes to staying healthy and functional. Below are a few tips you can use to prepare your body to be at its strongest to prevent future pain, injury and visits to the doctor.

INVEST YOUR TIME INTO WEIGHT TRAINING

With all of the fat loss and weight loss advice that you receive, most of it is geared towards doing more cardio. But if you are looking to decrease or prevent body pain, then strength training is going to be your best bet.

Weight training will help to build lean muscle tissue and keep your body’s posture in its correct state. The rule of thumb when you are weight training is to make sure you are choosing weights that are challenging enough and build from there, increasing the weight and reps.

ABS/LOWER BACK TRAINING If you want to prevent lower back pain then you are going to want to make sure you have a strong abs and lower back routine. When people think about training core they think about only training abs but it is just as important to train your lower back as well. The reason you want to train the lower back is to prevent muscle imbalances which can put you at a higher risk of injuring your lower back. When training the abs be sure to keep your abs flexed so you can feel the abs doing all of the work. Don’t allow momentum to take over and think about quality of reps over quantity. Last thing, do a two to one ratio when doing lower back and ab work. This means for every ab exercise you do you should be doing two lower back exercises. This will help prevent muscle imbalances.

16 HEALTHY IDAHO

LEG TRAINING Legs are an integral part of your everyday life so you will want to make sure you are training them often and taking care of them so you can have a higher quality of life. Whether you play sports, have kids, or have a sit down job it is imperative that the legs are strong. When training legs you will want to follow a similar protocol to the lower back/ab routine we talked about. You want to train both the front of the leg (quadriceps) and the back of the leg (hamstring) in order to maximize your results. The back of the legs (hamstrings) are often neglected when working out and most people are unaware that the hamstring plays a part in lower back pain. The tighter or weaker your hamstrings are the more prone you will be to getting injured. Choose exercises such as squats, step ups, hamstring curls, and lunges to train your leg muscles in full.

LOWER BACK WORKOUT

ABOUT THE AUTHOR

Greg Marshall

Lay face down on a workout ball, with the ball positioned on your abs. With your feet straight out behind you, toes on the ground, do reverse sit-ups. Keep your back straight and take your upper body down toward the ground and back up again. Keeping your hands behind the head can help keep the back straight.

www.thegymatcitycreek.com Personal training manager at The Gym at City Creek, and author of Body Fit : A Beginner’s Guide to Fitness, Greg is a leading fitness voice locally. To contact Greg email him at gregmarshall17@gmail.com

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FEEL ALLERGY

ASTHMA

DIFFERENCE.

I M M U N O LO G Y

CHRONIC COUGH Cough is usually described as chronic if it is present for eight weeks or more. The most common causes of chronic cough are postnasal drainage, asthma, gastroesophageal reflux disease, or heartburn. Any or all of these may be the cause of chronic cough, in addition to a number of other less common causes. An allergist can help diagnose the cause(s) of your chronic cough. Allergists have particular expertise in allergic rhinitis (or hay fever) and sinus infections, which may contribute to postnasal drainage, a common cause of chronic cough. Allergists are also experts at diagnosing and treating asthma, which may be present in 25% of patients with chronic cough. Cough from asthma may be associated with wheezing, shortness of breath or chest tightness and may be worsened by colds, exercise, smoke exposure and laughter, among other things. In addition, allergists are experienced in dealing with gastroesophageal reflux diseas, or heartburn, which may produce cough.

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September 2014

FITNESS

Heavy With Child?

WRITTEN BY ALI JAMES 7X7XMOMMY.COM

Tips for Staying in Shape Before, During and After Pregnancy As a stay at home mom with two little kids (an almost 2 1/2 year old and a 6 month old), I know just how hard it is make time for yourself. I have a hard time taking showers regularly (so gross, yet so true), so I’ll be the first to admit that finding time for a regular workout routine is HARD. That being said, staying in shape and living a healthy lifestyle have always been top priorities for me.

18 HEALTHY UTAH IDAHO

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grew up playing basketball and soccer so I guess you could say I’ve always been active. As an adult, I found physical activity to be a fantastic stress reliever and a great way to stay in shape. It’s always been an excellent release for me both physically and emotionally.

Before, during, and after both my pregnancies, I’ve found that working out is one of the only things I can count on to make me feel 100 percent calm. During my workouts, I can zone out, refocus and breathe. I can’t say I’m a certified personal trainer or anything like that, but I can say that I have a lot of experience when it comes to both being a mom and maintaining an active lifestyle. So without further ado, I want to share my tips for staying in shape before, during, and after pregnancy.

MAKE IT A PRIORITY

Let’s start out with something simple: staying fit and healthy as a parent is not easy. It takes work. It takes consistency. It takes time. You really have to want it because you’re already juggling a million other things on a daily basis. Is fitness a priority to you? If so, I believe you’ll be able to find time for it. If you’re ready and willing to make this commitment and you’re excited to incorporate it into your daily life, it will just become part of the routine. Similar to our kids, we also respond well to routines, so make the decision to get (or stay) in shape and figure out how you’re going to do it. Make it a priority.

THE PRE-PREGNANCY SHAPE UP

Once you get pregnant, the general rule of thumb with working out is that you can stay as active as you were before you got pregnant (short of playing contact sports throughout your pregnancy—I was only able to play basketball for the first couple months of both my pregnancies—doctor’s orders). That’s why I suggest that if you are actively planning or trying to become pregnant and you’ve told yourself that you want to stay in the best shape possible during your pregnancy, start working out beforehand. Begin a routine that works well for you and make it something you enjoy. That way, once you get the super exciting news that you’re expecting, you’re prepared to have a healthy and fit pregnancy. My first baby happened to be a honeymoon baby so I’m lucky that I had been in shape from years of basketball and regular gym visits, but when it came to my second pregnancy I made sure to get in the best shape possible before we tried for baby number two. For both pregnancies, I was able to maintain a regular fitness schedule up until the week before I gave birth (the day before in my first pregnancy’s case) and I’m 100 percent certain that I was able to get back in shape quickly because I stayed active throughout.

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STAY AS ACTIVE AS YOU CAN Don’t get mad at me for saying this, but if you want to stay in shape while you’re pregnant and regain your pre-baby body, I truly believe that staying active on a regular basis is the most important thing you can do. There’s no magic bullet or secret formula to staying in shape. It simply takes work. Don’t get me wrong, I’m ALL about taking days off, but being consistent with your fitness is key. I know morning sickness, nausea, and exhaustion can slow you down (trust me, I experienced all of that as well), but I mean it when I say stay as active as you can. If you can run 10 miles, good for you (I’d never be able to do that no matter how in shape I am because I’m not mentally tough enough). If you can manage to hit up the gym for 30 minutes, that’s great. If all you can do is drag yourself around the block because you’re exhausted from nausea and chasing a toddler around, which was my experience during my second pregnancy, I think you deserve a few high fives and some extra gold stars. My point here is that you need to listen to your body and based on what your body’s telling you, figure out a level of activity that will still work for you. I personally believe that doing something, no matter how small it is, is always better than doing nothing (unless, of course, it’s your day(s) off!).

PLAY WITH YOUR KIDS

I don’t always find time for the gym. I also don’t always want to go to the gym. And that’s okay because I know that I’m getting exercise simply by playing with my kids. Living in San Francisco we tend to walk most places, so that’s a workout in itself. When we go to the park, I’m playing with my kids, not just sitting there watching them play while zoning out on my iPhone. What can I say, I think it’s fun. I also know that I’m lugging around an almost 20 pound 6-month-old, tossing her in the air and watching her smile. That’s probably the best arm workout I could ask for. And not that I recommend living in an apartment building with two little kids, but we get exercise simply by walking up and down the stairs multiple times a day. My point here is that once I became a parent, I (without even having to try) became more active. By simply engaging with them, you are getting exercise. Play with them more and you’ll be shocked at how tired you can get!

BREASTFEED, BREASTFEED, BREASTFEED!!!

This may not be a fitness tip, but it’s something that I believe in wholeheartedly for a variety of reasons. Breastfeeding has SO many benefits, not just for your baby, but for you and your relationship with your baby. As it relates to this particular article, breastfeeding burns a ton of calories so it can help you get back to your prebaby shape. More than that, however, I find that breastfeeding is extremely convenient, it’s inexpensive, it’s a great way to bond, and last but definitely not least, it’s SO GOOD for your baby.

GIVE YOURSELF TIME AND DON’T BE TOO HARD ON YOURSELF

Last but not least, try really hard to allow yourself time. I may come across as an extreme fitness enthusiast, but I’m really just a mom who happens to value fitness so I’ve made time in my life for exercise and health. After giving birth to Abigail (my first baby), I bounced back faster than I ever thought I would. During that pregnancy, I gained 27 pounds, breezed through every milestone, and when Abigail arrived she was a 7 pound bundle of joy. By the time I left the hospital with her, you would have never known I’d had a baby. My stomach was flat (squishy, but flat) and I had lost all but six of the pounds. It only took one month for me to feel normal again and two months to tone right back up to where I was before I had her. Ridiculous, right? Then I had another baby. After giving birth to Mackenzie, my second, adorably chunky baby, it took longer. During my pregnancy with her, I gained close to 40 pounds, breezed through most milestones but experienced more nausea and discomfort, and gave birth to an 8 pound 11 ounce beast (and I mean that in the best way possible – she’s perfect). By the time I left the hospital, I looked like I was approximately 5 or 6 months pregnant. Instead of taking a couple weeks to have a flat belly, one month to feel normal again, and two months to tone right back up, it took me two months to have a flat (squishy) belly, four months to feel normal again, and I’m still working on the “toning” part. It’s been a big adjustment for me and I’ve had to try really, really hard to allow myself time. It takes 9+ months to grow a baby after all, and the pressure to “bounce back” so quickly is honestly ridiculous (though I know that in my case, I put the pressure on myself). And even though I’m not in tip-top shape quite yet, I couldn’t feel better about myself and about my body. I know I’m healthy, I know I take care of myself, I know that I’m taking care of my girls, and more than anything, I know that I’ve created two beautiful, smart, and funny human beings. As I said at the beginning, as a mom with two kids I know just how hard it is to make time for yourself, but I believe with all my heart that it’s important. And if staying fit and active is a priority for you, I promise you can do it. Good luck, friends…let’s show the world just how strong us mommies can be!

BIO:

Ali James is a popular blogger in San Francisco with three beautiful little girls. She writes about what she learns as a parent, and gives tips for cooking, traveling and the thousand other aspects of raising children.

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Speak to your doctor to decide if joint replacement surgery is appropriate for you. Individual results vary and not all patients will return to the same activity level. The lifetime of any device is limited and depends on several factors like weight and activity level. Your doctor will help counsel you about strategies to potentially prolong the lifetime of the device, including avoiding high-impact activities, such as running, as well as maintaining a healthy weight. Ask your doctor if the GetAroundKnee is right for you. Stryker Corporation or its divisions or other corporate affiliated entities own, use or have applied for the following trademarks or service marks: GetAroundKnee, Stryker. All other trademarks are trademarks of their respective owners or holders.

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wellness

FIGHTING

ALONE MICHELLE VANCE’S BATTLE WITH BIPOLAR DISORDER, AND HOW SHE OVERCAME

WRITTEN BY MICHAEL RICHARDSON

nderstanding your enemy is the first key to winning a battle, but more often than not, that is a luxury the mentally ill don’t possess. The story of Salt Lake City’s Michelle Vance highlights the damage mental illness’ stigma brings, and the need for change. In Michelle’s case, as is the case with many, it wasn’t just that she didn’t understand the issues at play—nobody else around her did either, including family, friends and even teachers. She recalls privately explaining her health condition to a teacher who embarrassed her in front of a class. She remembers people somehow treating her as intellectually inferior when she related her bipolar disorder, even though that illness doesn’t affect intellect at all. “People relate mental illness to not being smart, quick or all there,” she says, “which isn’t true.” Misunderstandings like this are a huge roadblock for young people who need help. Another common misconception is that the mentally ill are dangerous. “I’ve always found it funny when people think that I’m a dangerous person; it couldn’t be further than the truth,” Michelle says. It wasn’t until she was diagnosed at age 16 that Michelle finally had a name for what she was experiencing. But that didn’t fix the issues she dealt with. Her family offered little support, and she had no peers or confidants.

22 HEALTHY IDAHO

For years she took part in different residential treatment programs. At 18 she checked herself into the Utah State Hospital where she spent months learning about mental health and accepting who you are. But she still lacked a positive belief in the future. “I had accepted my mental illness, but I hadn’t accepted that life was worth it,” she says. After the mental hospital, she got into partying, substance abuse and other problems. The pivotal point was the tragic suicide of her friend. At that moment she realized she could be better, and started to care about her future. She became determined to not let her disorder get the best of her life.

BIPOLAR DISORDER IS CHARACTERIZED BY AN IRREGULAR PATTERN OF CHANGES IN MOOD, ENERGY AND THINKING. THESE CHANGES CAN BE DRAMATIC OR SUBTLE. That decision led to Michelle’s service as a volunteer. Now she is certified peer support specialist working for the National Alliance on Mental Illness (NAMI) and the Utah Family Coalition in Utah to help other youth who are dealing with similar obstacles that she had to deal with. She was recently recognized for

her work by the Substance Abuse and Mental Health Services Administration (SAMHSA) as part of their Children’s Mental Health Awareness program. These changes didn’t mean that the bipolar symptoms disappeared, however. “I still struggle with highs and lows, but I’ve learned some ways to cope by myself,” she says. She was at one point on eight different medications. Now that she understands herself and her illness, she is better able to control symptoms without medication. As part of her work, Michelle is trying to help erase the stigma attached to mental health. First and foremost, she says, the people with mental health concerns, especially youth, need to be able to talk about what they’re feeling. This often isn’t the case, as uninformed families and friends tend to detach mental illness from the world of medicine and shame it in a dark corner to be ignored. “If it’s not okay to talk about what you’re feeling and experiencing, then it’s hard to get help,” Michelle says. Michelle says treatment systems need improving as well. The study of mental health is still progressing, and public misunderstanding is the biggest inhibitor to progression.

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September 2014

24 HEALTHY IDAHO

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September 2014

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Healthy-Idaho.com

nutrition My Child Is Addicted to

JUNK FOOD Bringing balance to your sugar monsters

ou know all the scary stats: sugar prevents focus, junk food spawns sluggishness and fast food causes obesity. Not to mention that unhealthy eating can result in depression and self-esteem issues. You’ve been sufficiently freaked out. But there’s no need to panic. If your child is addicted to deep-fried, sweet stuff, all hope is not lost.

1. DON’T FORBID IT

The first thing you need to realize is that suggestion is a powerful thing. “As soon as you tell a child a certain food is forbidden, it becomes very desirable,” says pediatric dietician Laurie Higgins, of the Joslin Diabetes Center in Boston. If you forbid junk food, they’ll gorge themselves on Doritos at their friend’s house. So give them junk along with the good stuff. “If your child has established a wellrounded diet including vegetables and fruit,” says Amy Jamieson-Petonic of the Fairview Hospital Wellness Center in Cleveland, “it’s fine to introduce treats as soon as she starts asking for them.” Just make moderation and good portions the norm.

“As soon as you tell a child a certain food is forbidden, it becomes very desirable”

2. DON’T MAKE A BIG DEAL

It’s important to refrain from making food a reward. Jamieson-Petonic advises giving your kids snacks for their taste and texture, not as a way to comfort them. So when your kid melts down in the grocery store again, try bribing them with a movie or the swimming pool. Don’t go for the ice cream cone cop out.

3. DON’T BE A HYPOCRITE

“If you don’t want your child to become fixated on [candy], make sure it doesn’t play a big role in your own life,” says Cynthia Northington, psychology professor at William Patterson University. Your home is a culture, so create a positive one. If you want your kids to have healthy habits, you need to eat sweets in moderation and gobble down healthy veggies as well. Your relationship with food affects them. So follow your own advice.

WRITTEN BY LINSY HUNSAKER

Sources: Parents and San Francisco Chronicle

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September 2014

{ Success }

HOW TO OVERCOME EXCUSES W RITTEN B Y DA N WA L DS CH MI DT

6 Tips to Gain the Edge & Meet Your Goals Great people throughout history often fail, quite miserably, before finally reaching their goals.

to be done in place of sleep. If you work for a boss, then you owe them solid time. You can’t cut that out. You can, however, cut out television time, meetings and anything else that gets in the way of achieving your goals. Replace entertainment with activity toward your goal.

Van Gogh sold only one painting during his lifetime; Winston Churchill lost every public election until becoming prime minister at age 62; Henry Ford went bankrupt five times; Albert Einstein was a terrible student and was expelled from school; Sigmund Freud was booed from a stage.

• REFUSE TO LET YOURSELF WALLOW IN SELF-DOUBT. You’re alive to succeed. Stop

Ideas, brilliance, genius – they all mean nothing without the guts, passion and tenacity necessary to make your dream a reality. But often, people fall back on excuses and give up on trying to reach their goals. Most of us have dreams, and many of us have big ones, but few of us actually see them through. HERE ARE SIX TRICKS FOR JUMPING OFF THE EXCUSE TRAIN AND FORGING THE PATH TO YOUR GOALS. • AVOID THE NEED TO BLAME OTHERS FOR ANYTHING. Mean, small-minded people know that they suck. That’s why they are so cranky and eager to point out others’ mistakes. They hope that by causing others to feel inadequate, everyone will forget about how woefully off the mark their own performance is. Don’t blame anyone, for any reason, ever. It’s a bad habit. • STOP WORKING ON THINGS THAT JUST DON’T MATTER. Not everything needs

28 HEALTHY IDAHO

comparing your current problems to your last 18 failures. They are not the same. You are not the same. Here’s something to remember: Your entire life has been a training ground for you to capture your destiny right now. Why would you doubt that? Stop whining. Go conquer. • ASK YOURSELF, “WHAT CAN I DO BETTER NEXT TIME?” And then do it next time. If you spend a decade or two earnestly trying to be better, that’s exactly what will happen. The next best thing to doing something amazing is not doing something stupid. So learn from your mistakes and use the lessons to dominate. • PROACTIVELY TAKE TIME TO DO THINGS THAT FUEL YOUR PASSION. Exercise is a great example. Living in the moment requires you to live at peak performance. A huge part of mental fitness is physical fitness. A sparring or running partner is a great way to refresh physical competition. Physical activity accelerates mental motivation. • APOLOGIZE TO YOURSELF AND THOSE

AROUND YOU FOR HAVING A BAD ATTITUDE.

Do this once or twice and you’ll snap out of your funk pretty fast. When you start genuinely apologizing for being a bad influence on those around you, you learn to stop whining and start winning.

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“

n a e m ll a y e h t — s iu n e g n , io e s c n s a a li il p r Ideas, b ithout the guts, e k a m w o g t in ry a s noth s e c e n y it c a n . e y t t li a e r and a m a e r d r you

”

About

Dan

Waldschmidt

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International business strategist, speaker, author and extreme athlete, Dan Waldschmidt is also the author of “Edgy Conversations: How Ordinary People Achieve Outrageous Success” (www.EdgyConversations. com). Dow Jones calls his Edgy Conversations blog one of the top sales sites on the internet.

September September2014 2014

29 29

UP Keeping Kids OFF the

COUCH

After School

After school activities, like band or theater, are there for a reason. And if your child’s school doesn’t have anything, local YMCAs and rec centers always have something.

2. EMBRACE THE OUTSIDE

“Kids can’t be couch potatoes without the couch,” says Kelly Murumets, former CEO of the Canadian fitness nonprofit ParticipACTION. She suggests just bundling them up and sending them outside. Whether they just soak up vitamin D or play with friends, the change of scenery will do them good.

3. TRANSFORM THE INSIDE

If you want your kids close by, turn the inside into a playground. Create a track for toy trucks with colored tape, make indoor bowling with marbles and erasers, or just put up a tent for an indoor campout.

4. MAKE SOME RULES

Of course, at a certain point, you might have to lay down the law, because they’ll probably pick Mario over homework and Sponge Bob over outside play most days. Establishing rules and being consistent is vital.

The Right Way to Wean Kids Off Video Games The old-fashioned approach is to simply pull the plug or hide the system. Before you congratulate yourself for drawing the line, however, be aware that your child will probably find video games elsewhere. Furthermore, you’ve just communicated to your child that he lacks self-control (which is fine in some cases—kids need some help in the selfcontrol department). Here are some tips for a better way to redirect your child’s habits: gg Play video games with them. This will remove your kid’s excuse that “you don’t understand why I like it so much.” gg Keep (you or them) a log of video game time. After a while, show them the percentage of their

waking time they’ve been playing video games. This can help put their habits in context. This also erases any argument like “I don’t even play that much.” gg Have a real defense against “I have nothing else to do.” Reading doesn’t count. Come up with a few activities that your kids could do after school. Help them find a long-term project, like building something, to keep them occupied. This will often involve friends, which is great. gg Know your enemy. Video games provide instant gratification, meaning that you can be a winner and a hero within minutes. Real life doesn’t work like that, so your child needs encouragement in other life pursuits. gg Consider limiting solitary video game time. Playing with friends at least can be somewhat social.

SOURCES: NEW YORK TIMES, CANADIAN LIVING, AND BUZZ FEED

30 HEALTHY IDAHO

Healthy-Idaho.com

SOURCE: EARTHEASY.COM

1. GET THEM INVOLVED

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UP “If you have never been hated by your child, you have never been a parent.” -Bette Davis

WHY &HOW TO PUNISH CHILDREN A modern approach to discipline WRITTEN BY ANGELA SILVA

32 HEALTHY IDAHO

Healthy-Idaho.com

he art of disciplining is a timeless challenge, as evidenced by the proverb from thousands of years ago: “train a child in the way he should go, and when he is old he will not depart from it.” Furthermore, child discipline sits on pillars of passion and family tradition, making the topic of punishment supremely sensitive, with ardent advocates and fervent opponents of spanking, time outs and whatever other punishments families concoct. Fortunately, modern behavior psychology has come up with some keys to success, helping us in the intimidating battle of making ready the adults of tomorrow. Before you decide what kind of discipline you will impose on your children, you must first understand the purpose of and difference between punishment and discipline. Punishment is an act of consequence for a mistake already committed, with the emphasis on the consequence rather than the behavior. Discipline focuses on training and correcting behavior with maturity and future success in mind. Parents may choose to spank their child whenever they misbehave, regardless of the situation, with the idea that the child will associate the pain with the behavior, and prevent them from repeating that behavior. Modern behavioral psychologists have found that the more closely linked a consequence is to its behavior, the quicker a child will learn the association and change that behavior. If a teenager were to break his or her curfew, behavioral psychologists would perhaps suggest that a parent could make the curfew earlier for a set amount of time to teach the teenager to respect that boundary. Rather than forbidding any outside activities for poor performance in school, behavioral psychologists may recommend parents increase the amount of time a child spends on homework or just on the particular suffering subject to help the child get caught up and to teach them work ethic. Regardless of the specific consequences you set in place for inappropriate behavior, there are two important components that must be in place for discipline to be successful – consistency and sincerity. If you allow a child to get away with a behavior sporadically, they will not learn that it’s wrong. They will also not learn to respect your authority, and may start to question it in other areas. Setting clear rules and boundaries with clear consequences is crucial, but sticking to them is even more important. Be firm and loving, while making sure they understand the connection between the behavior and the consequence.

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Lastly, teach your children by example. You can tell them a hundred times not to swear, but if they hear you swearing repeatedly they will not believe you when you tell them it’s bad. Show them how to be honest, how to work hard, how to respect others, and how to be patient. Show them the importance of being kind to others and accepting responsibility for your actions. They will remember a lot more from what you do than from what you say. Just being a good example will make a much longer-lasting impact than any amount of chores or grounding your children may be subjected to.

not ranked on Google?

_________________ “Don’t worry that children never listen to you; worry that they are always watching you,”

said Robert Fulghum, author of All I Really Need to Know I Learned in Kindergarten.

_________________ Parenting is a tough job, and seeing your children make mistakes is never fun. Discipline, however, is critical for their development. By teaching your children to respect rules and boundaries and to be accountable for their behavior and how it affects others, you are preparing them to be responsible, self-disciplined adults.

THE MORE CLOSELY LINKED A CONSEQUENCE IS TO ITS BEHAVIOR, THE QUICKER A CHILD WILL LEARN THE ASSOCIATION AND CHANGE THAT BEHAVIOR

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September 2014

5 WAYS TO BANISH

BACK-TOSCHOOL BLUES WRITTEN BY LINSY HUNSAKER

ou might be overjoyed to have the kids back in school. No more muddy footprints. The TV all to yourself. But you might also feel a bit gloomy. It’s normal. Deanna Pledge, a family and child psychologist, says that you might need to work “very consciously to reinvent [yourself] without that child at the center of [your] universe.” So here are some tips to help. Sources: MSNBC and SheKnows.com

34 HEALTHY IDAHO

1. PAMPER YOURSELF

You probably have errands, laundry, dishes, and dinner to get done, but start them off with a little self-care. The kids aren’t home. So watch your favorite television show, paint your toenails, and break out the secret chocolate cabinet. Or just revel in the quiet.

2. GET CREATIVE

You were probably so busy over the summer supporting sports, swimming, and vacations that you didn’t have time for your own interests. But now you do. So find a yoga class, join a book club, or learn an instrument. Of course, you still have lots to get done. But you can squeeze in an hour for yourself.

3. FORGIVE YOURSELF

You may have expected the new school year to signal conquering that laundry pile, organizing those papers, and painting

the bathroom, but cut yourself a break. If you’re sad, cry a little. If you’re unmotivated, find something fun to do. And if you’re just fed up, make your kids help with dinner. They’ll need the skill for college.

4. GET INVOLVED

If you’re having a really hard time, you can always just go to school with your kid. “There are lots of opportunities for parents to be involved in the school,” Pledge told MSNBC. “It’s also nice for the child. It gives them a sense of being special.” So get involved. It’s psychologist approved.

5. PLAN FOR YOURSELF

Your week may be full of driving kids to and from school and their friends, but you need people, too. So find a group of friends. Whether that means a softball league or drinks on Friday night, you deserve your own extracurricular activities. Just remember to clean the SpaghettiOs from your shirt.

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“An at-home mother is not automatically an attentive mother, nor is an employed mother necessarily inattentive,”

WORKF O RCE

Ellen Galinsky, president of the Families and Work Institute

versus

HOME FRONT PARENTAL EMPLOYMENT AND KIDS’ WELLBEING WRITTEN BY KARLI MOATS

36 HEALTHY IDAHO

In 1930, a couple of respected economists predicted that with a rise in technology the time spent in the workforce would significantly decrease to a shocking 15 hours per week. These economists also said that Americans would benefit from having three times the number of vacation days they had back then, giving people more time to spend with their families and find leisure in their lives. Wouldn’t that be the dream? Well, we are far, far away from that prediction. These days, work hours are higher than ever before. According to the United States Department of Labor, in 2013 out of 34.4 million US families with children, 88.2 percent had one parent employed, and in 59.1 percent of these families both parents worked. We live in an expensive world with a lot of demand, and therefore parents are feeling the pressure to support their families monetarily.

These statistics are not inherently bad. Providing for a family is a major responsibility and having income is the biggest part of that. Questions arise when it comes to how much time we’re allotting to family versus work. How often are children alone, and what influence does this have on child behavior and outcome? Does all that work we put in to provide for kids hurt how they turn out? Parental employment and children’s wellbeing is tricky. It seems we are required to give 100 percent in parenthood, and 100 percent in the workforce, but both mathematics and human capacity say that isn’t a reasonable requirement. So where is the balance, and how do we find that perfect happy medium?

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PA RENTING Let’s talk about parenting for a minute. Just because you work long hours doesn’t mean you are a bad parent, and just because your job is to stay home with the kids doesn’t mean you are a great parent. Spending time with your kids is not great parenting unless it is quality time. The bottom line is that we need to be aware of our kids, pay attention to them and build relationships with them. Kids aren’t something to check off a list, so whatever the amount of time you are given to spend with your kids, make it count.

T H E P O S I T I V E AND NE G AT I V E E F F ECT S O F WO R K The most important thing to remember with children is that they need a bond. Starting at the beginning of their lives, babies require intense interaction, which allows them to begin to properly develop. Because of this, mothers who go back to work shortly after birth are often looked down upon. A study completed by Columbia University reported that infants raised by mothers with full-time jobs scored lower on cognitive tests through early grade school. Other studies suggest that these children have significantly more behavioral problems by 1st grade. Part-time work shows much less of an association, and working when your child is a toddler versus an infant shows little evidence of being problematic. The Columbia study found that mothers with full-time jobs also displayed many positive attributes that could counter the negative effect. Working moms displayed higher income, a higher likelihood of seeking quality childcare, and a greater responsiveness and sensitivity to their children. Furthermore, in a study done by the University of MichiganAnn Arbor, results showed that daughters of employed mothers had higher academic achievement, and were more likely to pursue high-income careers. Ultimately, many effects of work vary with situations as well. Economic status, family dynamics, and a variety of other factors play into every situation making it different for each family.

10 Ideas

TO SPEND QUALITY TIME WITH YOUR KIDS: 1. Go on a family walk before bedtime 2. Make dinner with your kids 3. Fix something together 4. Play a family game 5. Have an ice-cream sundae night 6. Take a trip together 7. Play their games 8. Make nicknames for each other 9. Take your kids on a special date 10. Be available, and turn off your phone

Sources: www.familylife.com, www.futureofchildren.org

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T H E E ND R E S U LT When it comes down to it, you can’t always predict how your family life will be. Many people have no choice but to work. Many people desire work and need to pursue that path. How children fit into these mixes is unique to every family. The key is figuring your hours. Make time for work, but don’t neglect to make time for kids, too. Do your best to leave problems and stress from the workforce outside your home. Whether it be walking together, playing together or eating together, find hours in your day for “together” with your kids.

September 2014

wellness IT IS SAFE TO SAY THAT ONE OF AMERICA’S FAVORITE HOBBIES IS OBSERVING OTHERS IN CONFLICT. YOU TURN ON THE TV TO FIND SHOWS SPLURGING WITH REALITY, DRAMA, AND OUR FAVORITE— THE CONFRONTATION. EVERYWHERE YOU LOOK YOU FIND MEDIA BROADCASTING FIGHTS, DIVORCE AND ABUSE. WHEN YOU THINK ABOUT IT, IT’S SLIGHTLY SICK HOW MUCH WE LOVE TO WATCH IT. WELL, SICK IS RIGHT, BECAUSE A RECENT DANISH STUDY PUBLISHED IN THE JOURNAL OF EPIDEMIOLOGY AND COMMUNITY HEALTH FOUND THAT ARGUING, WORRY AND DEMAND CAN CAUSE A SERIOUS DOWNFALL IN YOUR HEALTH.

FIGHTING

TO THE DEATH

HOW FREQUENT FIGHTING INCREASES THE ODDS OF AN EARLY DEMISE WRITTEN BY KARLI MOATS

Let’s take a look at relationships. These interactions with others are essential for positive health. However if taken the wrong way, relationships can cause drastic problems. To determine the exact effects of things like anger, hostility, and contention on health, researchers at the University of Copenhagen took on a project with nearly 10,000 men and women. These people, ages 36 to 52, were asked how often they experienced conflict with family, friends, partners, children and neighbors. Furthermore, the study asked about worries and demands within these relationships. The results were a bit shocking. After 11 years, researchers found that those considered “frequent fighters” were two to three times more likely to die than those who kept the contention to a minimum. This even included those who fought with people outside their families. The cause of death was similar in all cases: cancer, heart disease, stroke, accidents, liver disease, and suicide. All are also linked to personality traits that are said to cause arguments including hostility and aggressiveness. It seems to be somewhat of a vicious cycle. If your temper is not easily controlled, it can lead to possible arguments, and sadly end in an earlier death. So what is the answer? “It seems from this study that it would be a good idea to reduce the amount of conflict in your life,” says Rikke Lund, a public health researcher. Lund seems to have stated it perfectly. Find peace, and keep things simple, because in the end a happy life is a longer life.

SOURCE: USATODAY.COM

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Healthy-Idaho.com

Almost one out of six

WH HA AT PP EN S

PA YO AS TI UR K E S DIA AB NT OU ED B UC

AT ES ION ?

of your adult patients has or is at risk of developing diabetes. Diabetes control achieved through diabetes self-management education can improve health outcomes. Refer your patients to an ADA recognized or AADE-accredited Diabetes Self-Management Education (DSME) Program. With a referral, itâ&#x20AC;&#x2122;s covered by Medicare, Medicaid, and most insurance plans.

There are DSME Programs statewide. Find one near your practice: diabetes.idaho.gov

Celebrating

20 years AND STILL GOING STRONG

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Store Hours: 10:30am - 5:30pm Monday thru Saturday

September 2014

wellness

Immunizations

SAVE LIVES T

HIS YEAR AT BOISE STATE UNIVERSITY’S GRADUATION COMMENCEMENT, MARILYN SHULER REMAINED SEATED TO ACCEPT AN HONORARY DOCTORAL DEGREE FROM THE UNIVERSITY. MARILYN HAS SPENT HER LIFE ADVOCATING FOR HUMAN RIGHTS IN IDAHO; SHE SPENT TWO DECADES AS THE DIRECTOR OF THE IDAHO COMMISSION ON HUMAN RIGHTS. WHILE RECEIVING THIS HONOR, MARILYN SAID, “I’M SITTING BECAUSE I GREW UP BEFORE THE DEVELOPMENT OF THE POLIO VACCINE, AND I CONTRACTED THE DISEASE WHEN I WAS 10. IT WAS ALMOST ERADICATED WORLDWIDE, BUT NOW IT’S COMING BACK BECAUSE PEOPLE ARE FAILING TO GET THEIR CHILDREN IMMUNIZED WITH THIS LIFE-SAVING VACCINE. AND SO I’M MAKING A SHAMELESS PLUG TO YOU HERE: PLEASE GET YOUR CHILDREN VACCINATED.” THE CROWD CHEERED AND AT THE CONCLUSION OF HER REMARKABLE SPEECH, SHE RECEIVED A STANDING OVATION.

40 HEALTHY IDAHO

Healthy-Idaho.com

t’s easy to think that vaccinepreventable diseases like polio are no longer a threat and it’s unnecessary to immunize our children against them. But Marilyn’s story is a powerful reminder that before vaccines, children frequently became permanently disabled and died because of devastating diseases that we now have the ability to prevent by immunizing our children. Through the use of vaccines, polio has been eradicated from the United States and the Centers for Disease Control and Prevention (CDC) estimates that 80% of all people currently live in polio-free countries. However, this disease still paralyzes and kills children each year in countries around the world, including Afghanistan, Nigeria, and Pakistan. In our ever increasingly connected world, diseases like polio are just a plane ride away. Fortunately, there are vaccines that protect against more than just polio. Vaccines help keep children and babies safe from 14 different childhood diseases, including measles and pertussis, also known as whooping cough. Measles outbreaks have occurred in 20 states this year alone, including the nearby states of Washington, Oregon, and California. None have occurred in Idaho at this time. Worldwide, an average of 18 children dies every hour from measles. Pertussis is a potentially fatal disease, especially for infants. In the past two years, two Idaho babies have died of this preventable disease. Vaccines also protect against meningitis, tetanus, rotavirus, mumps, influenza, and many other dangerous and potentially deadly diseases. Because some vaccine-preventable diseases, such as pertussis, are making a comeback in Idaho, ensuring children are vaccinated remains crucial to keeping communities healthy. Vaccines don’t just protect the person who receives the vaccine; they help protect everyone around them. It is important for healthy children to be vaccinated to ensure that others in our community who might not be able to be vaccinated, such as babies and those with weakened immune systems, are protected from harmful diseases. Vaccination prevents the spread of disease because a person who is immune to a disease can’t get

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the disease and spread it to others. Most often, outbreaks of vaccinepreventable diseases occur because one or two infected people transmit a disease into a community where many people are not vaccinated. For example, several of the measles outbreaks have occurred within groups of people with low vaccination rates. It is not unreasonable to conclude that if vaccination rates drop to low levels, preventable diseases could become as common as they were before vaccines were available.

Now is the Time to Immunize School has just started and it’s the perfect time to make sure your child is up-to-date on their immunizations. When children are in group settings, such as classrooms, there is a potential for the spread of communicable diseases. Chickenpox, measles, and pertussis spread quickly, so children need to be protected before they enter licensed childcare facilities, preschools, and schools. Children attending preschool and kindergarten through 12th grade in public, private, or parochial schools in Idaho are required to provide records that they have received all of their vaccines before enrolling, unless there is a reason they have not received them and they are exempted. Parents must provide their child’s immunization record or a valid exemption form to the school at the time of registration. The immunization record must show the date the child received each vaccine dose, including the day, month, and year. Parents who do not have an immunization record for their child

or who are not sure if their child has received all required immunizations should call their child’s healthcare provider. Children who are not current on their immunizations, but have recently received immunizations and are scheduled to receive others, can be conditionally admitted to school. For children to be conditionally admitted, parents must sign Idaho’s Conditional Admission form and agree to get their children the remaining doses when they become due. Parents who choose not to fully immunize their child because of medical, religious, or philosophical reasons may complete an Idaho Certificate of Immunization Exemption and provide it to their child’s school. During an interview with Boise State Public Radio, Marilyn described how as a young girl, she had lots of friends and enjoyed riding her bike and playing in the park like other children. Her first symptoms of polio were “just feeling like I had the flu, and I just needed to go home and lie down,” she said. Soon, however, her symptoms worsened. “I just remember I couldn’t move,” she said. “There were certain muscles that didn’t work anymore.” Marilyn considers herself lucky. Other children with polio couldn’t breathe, were placed in iron lungs, or lost the use of their hands and limbs permanently. Because of incredible advances in medicine and science, no child should have to suffer from polio or other vaccine-preventable diseases. Most parents in Idaho choose to immunize their children. Make sure your child is up-to-date today. Vaccines are the safe, proven, and effective defense against vaccine-preventable diseases.

IMMUNIZATIONS REQUIRED FOR INCOMING KINDERGARTEN STUDENTS*

ADDITIONAL IMMUNIZATIONS REQUIRED FOR 7TH THROUGH 10TH GRADE STUDENTS

5 DTaP (Diphtheria, Tetanus, Pertussis)

1 Tdap

2 MMR (Measles, Mumps, and Rubella

1 Meningococcal

4 Polio 3 Hepatitis B 2 Varicella (Chickenpox) 2 Hepatitis A * These requirements apply to all children born after Sept. 1st, 2005. For a complete list of immunizations required for other ages, visit www.ImmunizeIdahoSchools.com.

September 2014

EATINGDISORDER

wellness

42 HEALTHY IDAHO

â&#x20AC;&#x153;Children and

adolescents who are highachieving, perfectionists and who have highly sensitive temperaments are generally at a higher risk than other children for developing an eating disorderâ&#x20AC;?

Healthy-Idaho.com

EATING DISORDER TRIGGERS INCREASE DURING BACK TO SCHOOL TRANSITION

R Research has shown that life changes, such as the transitions to middle school, high school or college, can serve as triggers that may contribute to the development of an eating disorder. For this reason, parents of adolescents making these transitions should be vigilant in recognizing the early signs of these disorders.

“Children and adolescents who are high-achieving, perfectionists and who have highly sensitive temperaments are generally at a higher risk than other children for developing an eating disorder,” said Julie Holland, MHS, certified eating disorders specialist and chief marketing officer of Eating Recovery Center, an international center providing comprehensive treatment for anorexia, bulimia, EDNOS and binge eating disorder. “For these individuals, unhealthy coping mechanisms may be utilized to manage the stressors associated with significant life changes.” A 2012 study from the Journal of Clinical Nursing found that significant transitional events, as well as a lack of support following traumatic life events, could serve as eating disorder triggers. Researchers identified school transitions as one of the six main factors that triggered eating disorders among the individuals who participated in the study. School transition experiences such as adapting to a new environment, meeting increased academic demands, struggling with social pressures and grappling with

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WRITTEN BY THE EATING RECOVERY CENTER

the physiological changes that occur during adolescence can create a perfect storm in which an individual with a highly sensitive temperament or a genetic predisposition for an eating disorder may turn to disordered eating behaviors as an anxiety management tool or coping mechanism. To help parents manage their children’s transitions to new school environments, Eating Recovery Center highlights five back to school tips to help parents promote healthy attitudes about food and body shape and size. Look for discreet warning signs. Although weight loss can be an indicator of disordered eating, it may not be immediately apparent. A child may be displaying signs of an eating disorder if his or her schoolwork and grades begin to suffer, if he or she becomes socially withdrawn and increasingly anxious, tired and lethargic. Parents should also be aware if their child begins wearing roomier or layered clothing, even on warm days. Avoid comments about your child’s body shape or size. When shopping for new school clothes avoid commenting on your child’s weight or body size and instead focus on his or her preferences regarding color, style, etc. Have an honest conversation about peer pressure and the dangers of replacing food calories with alcohol calories if your son or daughter is getting ready to make the move to college. Discuss the physical

consequences of disordered eating and drinking behaviors, such as liver damage from excessive alcohol consumption or the significant internal damage poor nutrition can cause. Remind your teenage athlete not to overdo his or her training in an effort to make a high school sports team. Watch for signs of overexercise, such as sports preparation when he or she is injured or sick, or exercise that significantly interferes with daily activities and schoolwork. Be a positive body role model. When helping an adolescent recover from the body-focused bullying that can sometimes accompany going back to school, a parent who has positive body image will have far more credibility than one who consistently criticizes his or her own looks. “It is important to remember that what triggers an eating disorder may not be what perpetuates it,” said Holland. “Though school transition pressures may have precipitated an eating disorder, the factors that enable its continuation are often complex. Early intervention and treatment from qualified eating disorders professionals are essential to maximize opportunities for lasting recovery.” Source: Eating Recovery Center. For more

information, please contact them at 877-

218-1344 or info@EatingRecoveryCenter. com or confidentially chat live on their website at www.EatingRecoveryCenter.com.

September 2014

HEALTHSMART

Dangers DETERGENT POD

WRITTEN BY JAMIE GREY

BOISE – An Idaho mom recently posted on Facebook that her son had been hospitalized after eating a detergent pod.

Parents need to store the pods just like any other household cleaner: Up high and locked away from curious hands and mouths.

"We're seeing a rapid increase in this over the years,” said Dr. Mark Urban, the Pediatric Emergency Medical Director at St. Lukes, in Boise. “A lot of times they're not stored like other household cleaners, they're left under the kitchen sink or even out if the parents have put one in the dishwasher and forgot to put the box away." He says the different components in the pods can be particularly dangerous. "The main packet is usually a polyvinyl alcohol that is rapidly dissolvable,” said Urban. “If you eat it, it can be absorbed by the body. So you can potentially get the poisoning from that." The detergent inside the packets can burn the inside of the mouth or throat or get into the blood – causing what is known as metabolic acidosis. “Which is just a fancy way of saying it decreases the body's pH in the blood system,” said Urban. He said that can lead to respiratory issues, mental status changes, and potentially death. Detergent packages KTVB found do contain warnings to keep them away from kids and have written labels that the pods are harmful if swallowed.

"They all look like candy just because there are so many different chemicals separated and the colors are very attractive to a kid," said Urban. 44 HEALTHY IDAHO

Signs of Poisoning INCLUDE VOMITING, LETHARGY, DIFFICULTY BREATHING AND EXCESSIVE DROOLING. IF YOU SUSPECT A CHILD MAY HAVE EATEN SOMETHING POTENTIALLY HARMFUL, YOU CAN CALL THE NATIONAL CAPITAL POISON CENTER BY DIALING 1-800-222-1222. IF A CHILD IS SHOWING SIGNS OF POISONING, CALL 911.

Healthy-Idaho.com

Your commitment to being fit is a simple, powerful way to better your health, your family and your community.

WE’RE SO GLAD YOU’RE HERE! BEING FIT IS A WAY OF LIFE. Can you match each of us with our weekly activities? MARK JOHNSON

A) BIKE 5 miles, 4x/week, WALK daily, GARDENING daily B) WEIGHT TRAINING 1 hour, 4x/week, CARDIO half hour,

DEE SARTON

4x/week C) SPIN CLASS 3x/week, YOGA once/week, WEIGHT TRAINING 2-3x/week, SWIM once/week

RICK LANTZ

D) RUN 4 miles, 3x/week, WEIGHT TRAINING 2x/week, WALK 4-5 miles, 2x/week

CAROLYN HOLLY

KTVB IS THE PLATINUM SPONSOR AND WEBSITE PARTNER FOR FIT ONE. ANSWERS: A) DEE SARTON, who also fits in a little Zumba during the winter months. B) RICK LANTZ, C) CAROLYN HOLLY, D) MARK JOHNSON, who logs those walking miles by walking the golf course twice a week.

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September 2014

46 HEALTHY IDAHO

Healthy-Idaho.com

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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September 2014

You never know how You’ll get hurt. Fortunately, West Valley Medical Center is fully staffed with board certified ER physicians.To experience an ER team that’s fully committed to short wait times and keeping you informed about every stage of your treatment, visit West Valley Medical Center. Text “ER” to 23000 for current wait times.

NOT BIGGER. JuSt Better.

48 HEALTHY IDAHO

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