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October 2014

1

You’ve done amazing things.

Your generation opened our eyes to what could be.

You gave us genetic sequencing.

The microwave oven.

The smiley face.

Journey on.

You’re the generation of change. Make sure you continue living life to the fullest without the worry of costly medical bills and prescriptions.

Blue Cross of Idaho Medicare Advantage covers what Medicare doesn’t, so you can journey on. Call toll-free at 1-888-492-2583 or visit www.JourneyOnIdaho.com for more information.

Enrollment begins Oct. 15 and ends Dec. 7, 2014.

Enter to win a

7

DAY CRUISE

at JourneyOnIdaho.com

Blue Cross of Idaho is a health plan with a Medicare contract. Enrollment in Blue Cross of Idaho depends on contract renewal. The benefit information provided is a brief summary, not a complete description of benefits. For more information, contact the plan. Limitations, copayments, and restrictions may apply. Benefits, provider network, premium and/or copayments/co-insurance may change on January 1 of each year. You must continue to pay your Part B premium. Eligible participants who enter the sweepstakes have no obligation to enroll.

You do not have to be a Blue Cross of Idaho member to qualify. You may be contacted by a sales agent after entering in the sweepstakes.

Visit www.journeyonidaho.com for complete details. ©2014 An independent licensee of the Blue Cross and Blue Shield Association.

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Y0010_MK 15031 Accepted 09142014 Healthy-Idaho.com

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October 2014

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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 2

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Healthy-Idaho.com

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.

D. Power 2010 -2014 U. S. Member Health Plan Studies SM . 2014 study based on 34, 315 total member responses, measuring nine plans in the Mountain 013-January 2014. Your experiences may vary. Visit jdpower.com. © 2014 SelectHealth. All rights reserved. 3158 05/14

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October 2014

5

October 2014

VOL. VI № 10

16 5 Ways to Do Mornings Right

32 Mountain Ready

20 Does Coconut Water Actually Have

39 Would Your Kitchen Pass a Health

Make or break your day in the first five minutes. Here are some keys to winning the day before you walk out the door.

Benefits?

People go nuts for this tropical beverage, but it might not be the magic potion you hope it is.

22 A Resilient Mind

Can you face adversity with confidence? Here we look to some unusual sources for understanding how to bounce back.

26 The Doctor Payment Problem

One glaring flaw in the healthcare system, among many, is how we pay medical professionals, specifically when it comes to insurance compensation. As patients it’s essential we push for improvement.

6 HEALTHY IDAHO

Who knows all about resiliency? After some thinking, it came to us: mountaineers. Read their valuable insight on overcoming life’s biggest challenges.

Inspection?

What do governing bodies consider to be the standard of cleanliness? Here are some interesting insights on how to make your home safer.

40 The Real Meaning of Urine Color Maybe you don’t talk about it, but you’ve probably wondered. Find some answers here.

41 Does Lumosity Work?

Dementia is scary. Are seemingly simple games an answer for prevention?

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Largest Independent (non-hospital)

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• Hodaka Abe, PA-C • Craig R. Jamison, PA-C • Thomas W. Tryon, PA-C • Bryce Wikfors, PA-C

Meridian—Caldwell—Fruitland—Emmett

westidahoorthopedics.com October 2014

7

Healthy

Resilience.

S

IDAHO

WITH

ometimes life requires that you simply put your head down, go to work, and just keep on keepin’ on. (So to speak.) It’s not necessarily that you’re on the wrong path, it’s just that the path is a little steep, a bit rocky, and we just need to keep moving. That’s life.

We must assess things as they really are, knowing the economy and the world are obviously evolving. So how are we to resiliently thrive through through the trying transitions of our lives? Here are some ideas:

It’s in our extremity that we find out what we’re made of, and when we become stronger. When we confront life’s obstacles we eventually tap hidden reserves of courage and resilience we did not know we had. And, it’s when we face failure that we recognize that we always possessed this extra strength. So, when the road seems long and the journey is tough, hang in there and tap into your second wind. Or, as one of my favorite singers said,

Every season has challenges and opportunities.

Pick your phrase to get you through. “This too shall pass.” “The sun will come out tomorrow.” “What a difference a day makes.” Life is all about patterns, and while it’s darkest before dawn, the sun will rise tomorrow and a new day with new opportunities begins again. Look forward. It’ll all work out.

“Don’t give up on trying to do what you really want to do. Where there is love and inspiration you can’t go wrong.” ~Ella Fitzgerald

The thing is, things change. Constantly. Sometimes for the better. Sometimes not. Resilience is accepting your new reality, even if it’s less cushy than the one you had before.

Obstacles are developmentally necessary: they teach us strategy, patience, critical thinking, resilience and resourcefulness, and these only come from having been given the chance to work though difficult problems.

Sometimes the trick is maintaining a positive perspective despite our concerns and circumstances. When life is tough, I can’t help but recite a little poem I’ve known for years:

Two men look out through the same set of bars.

One sees the mud; the other, the stars.

The question is, what are we going to do about our situation today? We can despair and panic. We can hide under the covers and toss our fate to the wind. Or we can be resilient and face the challenges directly. We can realize that we have the power to not only survive, but to turn a frenzied condition into an opportunity to develop and achieve.

JOHN A. ANDERSON EDITOR IN CHIEF

FIRST, acknowledge the seasonality of the situation.

SECOND, capitalize on pessimism. At a time of great uncertainty, the late Sir John Templeton recognized the power of maximum pessimism. During the 1930’s, he dove into a new investment career, targeting nations, industries, and companies on their financial ropes—a time he coined as ‘points of maximum pessimism.’ In his own words, “Bull markets are born on pessimism, grow on skepticism, mature on optimism, and die on euphoria. The time of maximum pessimism is the best time to buy, and the time of maximum optimism is the best time to sell,” he stated.

When things are down, move up. When life is hard, then is the opportunity to improve your situation.

Step back from the frenzy, take a deep breath, and do what works, not what the crowd is doing. Just think, tomorrow’s fantastic success story starts today.

THIRD, choose faith. While facing uncertainty, we have a choice: fear or faith. Both are derived in our head and heart. Sure, the future is uncertain. But it is for everyone, and you can face it fearfully, or faithfully. Anthony Robbins says fear is “‘imagination undirected’ which devastates our emotions and oppresses our sense of well-being.” And faith is the opposite: ‘imagination directed’. We can flounder fearfully, moving towards nothing, or we can create a plan and move towards it with assurance, ready to accept whatever the outcome is.

Choosing faith and being resilient doesn’t mean the absence of fear, but it does mean that you control it. Controlling fear allows you to see possible advantages while others speak only bleakness.

Another downside of fear is that you focus on yourself only. To truly succeed, even in a down cycle of life, you must have something or someone to serve outside yourself. You need to focus not only on what you can get, but what you can give. Interestingly, it’s when you give, particularly when it’s a sacrifice to do so, that it returns tenfold. The trick? Just begin.

Life has its seasons, and it’s ups and downs. Again, be resilient and remember that seasons don’t last forever. Whether you’re up or you’re, just remember that all is well. But, when you’re down, take time to stop and internalize the lessons of today. They are plenty. And, when our skies are dark, look up and remember that it’s only now that we can study the stars and plan for tomorrow. The point is, confront the challenges you face today, and create solutions.

They exist. Today’s the day to take the action that will bloom great success tomorrow.

8 HEALTHY UTAH IDAHO

®

OCTOBER 2014 VOLUME VI, № 10

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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October 2014

9

FITNESS/ muscle

Exercise to PREVENT MUSCLE LOSS I

f your age depresses you, here’s a scientific truth that won’t make you feel any better. By 30, most people are losing one percent of their muscle mass each year (it’s called sarcopenia).

But your fate is still in your hands. Nutritionist Mariam Nelson from Tufts University even says that a lazy 40-year-old is biologically older than a 70-year-old that works out. So whether you’re 28 or 75, eating a diet full of protein and building your muscle regularly is a must.

1. Weight Lifting

By the time we hit middle age, we should start lifting weights at least twice a week to retain our muscle. But starting early can only help, so breakout some dumbbells or strap on some ankle weights. No one is exempt.

2. Resistance Training

While some prefer lifting weights, they’re not required. Body weight exercises like pushups, squats, crunches, lunges and even some yoga can be just as effective. Nutrition professor Douglas Paddon-Jones from the University of Texas says that just “one to two short resistance workouts each week can improve muscle mass and strength.” So, losing sleep trying to make it to the gym every morning isn’t necessary.

3. Cardio Blasting

Even though cardio isn’t purely a muscle building exercise, it’s still a good idea. It improves muscle health, encourages blood flow and helps your body repair itself. So try to jump on the trampoline or grab your bike or three times a week. But don’t stop strength training.

WRITTEN BY LINSY HUNSAKER

Sources: WebMD, The Boston Globe, Care2, and EatingWell

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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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October 2014

11

FITNESS/ pregnancy

A Pregnancy

FITNESS GUIDE Prenatal Fitness Benefits Baby’s Lifelong Health

Prenatal lifestyle expert Amy Griffith debunks myths and fears, provides tips, techniques, and truths to help women have a fit, healthy and happy pregnancy.

A

ccording to recent research from the University of Virginia School of Medicine, exercise during pregnancy is not only imperative to keep a mom-to-be fit and healthy, but it can also benefit the child’s lifelong health. The study determined that exercise during pregnancy has a distinct molecular consequence on the unborn child that essentially allows the child to be more fit. Other studies have shown that maintaining a healthy weight during pregnancy is tied to preventing childhood obesity, which has reached epidemic proportions in the U.S. Of course, prenatal fitness is also imperative for the budding mom’s own health with respect to both her physical and emotional well-being.

While most understand that maintaining a pregnancy fitness regimen is beneficial, many women harbor erroneous fears and misconceptions about prenatal exercise or simply don’t know the best way to go about integrating fitness into their daily lifestyles—both of which undermine and

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strength train as long as it still feels safe for her body. Whatever modality of exercise she decides to engage in, it is always of utmost importance that she listen to her body and recognize individual limitations.

inhibit a pregnant woman’s opportunity to optimize her health and fully enjoy the experience.

To help moms-to-be (with no applicable medical complications) gain expert-based knowledge and innate confidence relating to their fitness choices, here are 8 tips and truths to give direction, debunk myths, and provide overall peace-of-mind. The goal is to foster a fit, healthy and happy nine months:

1.

DON’T DELAY. If a woman becomes pregnant and has not had a structured fitness routine beforehand, she can certainly start now—and should, since exercise develops muscle tone, can help prevent gestational diabetes, aids in digestion and can help lower blood pressure. Just be sure to begin with some gentle forms of exercise. As the due date approaches, remaining active can also encourage the baby to move into proper position for birth. Even activity as simple as walking is hugely beneficial to a pregnant woman. She can even run, bike, dance and

2.

3.

EXERCISE TO RELEASE ENDORPHINS.

Exercise not only has countless physical benefits with keeping muscles toned, maintaining healthy body fat levels, and improving cardiovascular health among them, but it also releases endorphins that can help boost mood, improve self-esteem, reduce anxiety and depression, decrease stress, alleviate pain and improve sleep. All of these can greatly enhance the lifestyle of a pregnant woman, helping her enjoy the overall experience.

YES, “DO ABS.”

Pregnant women still have them and will benefit from strengthening them in advance of delivery.

Exercising abs and the entire core group of muscles will help prevent back and posture problems caused by the growing stomach, will make pushing more effective pushing during labor, and will help the new mother recover quicker. For example, a pregnant mother in her second and third trimester will mainly be

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working her transverse abdominus, which wrap from front to back like a corset, and also the obliques. Keeping these muscles toned and active will help them to return to their pre-pregnancy state far sooner. Abdominal exercises during pregnancy can also reduce the risk of abdominal separation, which can lead to other physical ailments. Beforehand, be sure to research the safest types of abdominal exercise for the various trimesters and execute with proper form.

4.

5.

a pregnant woman who is exercising may tire out more quickly, there is no evidence that such exertion is harmful to her baby. The general rule of thumb is if a pregnant woman can continue to carry on a conversation while performing an exercise routine, then she is in a cardiovascular safe zone.

6.

SET A FITNESS MANTRA. A mantra is a positive intention—a word or phrase that you come back to daily to “check in” and be reminded that everything is okay and on course. Setting a mantra will help you to trust your body, and accept the changes that are occurring physically. It can help to quiet down the ego and encourage you to slow down and even accept the temporary fitness limitations. This is a key lesson to reiterate throughout pregnancy and can help to keep the pregnant woman safe while exercising.

Some mantras are, “I accept,”“I trust,” and “I am strong.” These positive reminders carry throughout the pregnancy and the birth of the baby.

7.

MASSAGE TO RECOVER FASTER.

TRY YOGA:

Yoga is not just about gaining strength and flexibility, and finding calm in moments of stress, it also helps slow down our busy lives. And, prenatal yoga is a very safe form of exercise.

Executed with the use of props to support the pregnant woman as baby grows, the mother can maintain the standard yoga poses but in a modified way. Prenatal yoga also teaches the powerful connection of breath and movement, encouraging the woman to let go of tension trigger points in her body. All of these elements combine to cultivate a deeper understanding of how the woman’s body moves and what she can do to relax in an uncomfortable situation, both physically and mentally. Many of the elements of a prenatal yoga class can be utilized by the mother as she moves through labor and delivery, including poses to ease labor pains, breathing techniques, and meditation.

CARDIOVASCULAR EXERCISE IS A-OK. The old theory of not allowing your heart rate to exceed 140 beats per minute is no longer supported by the medical community. There is about a 50% increase in blood flow when a women is pregnant, so the heart works much harder to deliver all of these nutrients throughout the body and especially the placenta. While

8.

A carefully delivered massage from a prenatal massage specialist can alleviate pain in various parts of the body that can be caused by too much physical activity—exercise and otherwise. Massage stretches and loosens muscles that become tight as baby grows and as the woman’s body changes.

Massage will also benefit the pregnant woman as it relieves tension. A pregnant woman’s low back pain, headaches, sciatica and swelling can all be eased by a trained massage therapist. When her body feels better she is able to continue to keep herself healthy with regular exercise.

MEDITATE TO DE-STRESS.

Meditating can connect to a mantra you set or simply help to quiet down, clear your mind, calm your nervous system and lower your blood

pressure. When employed in combination with a fitness regime, a pregnant woman can reap the rewards of both physical and emotional health. Pregnant women can quiet down fears and release them through the practice of meditation. When the mother lets go of fear, it opens her up to having a positive pregnancy and birth. Labor and delivery are certainly a physical experience, but many women say it is 90% mental. Allowing oneself to move inward and “step out of your own way” gives the body permission to do exactly what it knows how to do: birth baby! Meditation enables the mom-tobe to mentally surrender while exercise gives her physical strength and confidence.

ABOUT THE AUTHOR

Amy Griffith

Prenatal Yoga Instructor www.AmyGriffithworkout.com Nationally certified Prenatal Yoga Instructor, Amy Griffith, is one of America’s leading prenatal fitness and lifestyle experts. From AmyGriffithworkout. com, she provides free advice, including eBook and video content, to her army of followers and fans. After getting married and deciding to focus on becoming a mother, Amy wanted to find the best strategies to ensure a healthy pregnancy. None of her friends had any answers outside of generic recycled advice, so Amy embarked upon on a crusade in the interest of herself, her unborn son and her family at large. What Amy discovered was that Yoga had amazing solutions and that she could teach other moms-to-be to trust their body more on what it can do naturally.

You’ve gotten where you are because you don’t sweat anything.

Face it: sweat projects the wrong image.

But now there’s miraDry®: The first and only FDA-cleared device for lasting treatment of underarm sweat. Immediate, lasting results, a dramatic reduction of underarm sweat, a non-invasive procedure with little to no downtime, and ending your dependency on ineffective antiperspirants. Man up, under your arms, with miraDry. Person pictured is a model.

Ryan Owsley, MD 4400 E. Flamingo Ave. Nampa, ID 83687

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(208) 467-SKIN (7546) www.DermIdaho.com

October 2014

13

BREAST CANCER AWARENESS

BREAST CANCER OR SOMETHING ELSE? Lumps in the breast are more often the result of benign breast disease or a breast cyst—noncancerous and non-life-threatening—and it’s important to know which is which.

WRITTEN BY TAYLOR SMITH

C

ancer is a terrifying disease that has probably touched your life or the life of someone you love. It’s something that is frequently in the back of our minds, especially as we get older. Every woman dreads finding a lump in her breast because of what it might mean. Surgery, chemo, radiation—all are potentially life saving measures that come at the cost of time and prolonged pain.

What you might not know is that lumps in the breast are more often associated with benign breast disease or breast cysts.

The National Cancer Institute reports most breast lumps are benign, meaning they are not cancerous or life threatening.

They can, however, be the result of natural circumstances or one of many other conditions. It’s important to know the difference between the conditions causing lumps in the breast and breast cancer, and what it means for your health.

BENIGN BREAST DISEASE:

A woman’s breasts are always changing.

As women approach middle age, the lobules that produce milk give way to soft, fatty tissue. This kind of breast lumpiness is most often found around the areola and in the upper and outer parts of the breast.

Moreover, many women experience a natural swelling of the breasts during menstrual cycles, making any kind of breast lumpiness more pronounced than normal. Pregnancy, too, may result in increased lumpiness in the breasts.

Lumps of this nature are typically benign and very rarely become cancerous.

They can, however, hide the presence of malignant lumps or tumors that can be detected on a mammogram. For this reason, any lump detected in the area of the breast should be mentioned to your health care provider.

BREAST CYSTS:

Simply put, cysts are just fluid filled sacs. The National Institutes of Health reports that breast cysts are most common in women between the ages of 35 and 50. These sacs can often swell during or around the menstrual period. This swelling may cause tenderness or pain in the breast. If swelling persists, a doctor may decide to drain the cyst.

If you have any questions or concerns about a lump or the condition of your breasts, you should consult a doctor as soon as possible.

Even if you have had benign lumps before, speak to your doctor about the formation of any new lumps.

The earlier you speak to a doctor the better off you’ll be, especially if the lump is found to be cancerous. You can never be too safe.

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14 HEALTHY IDAHO

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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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THE

1000 N. CURTIS RD. #303 BOISE, IDAHO

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WHEN TO SEE AN ALLERGIST:

NOW ACCEPTING NEW PATIENTS

• If you have a cough that lasts more than eight weeks.

• If your cough is associated with symptoms of asthma.

• If your cough is associated with nasal symptoms.

• If your cough is severe and affecting your quality of life.

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

208.377.4000 THEALLERGYGROUP.com

October 2014

15

5

w e llness

WAYS TO DO MORNINGS

RIGHT

HOW YOU CAN MAKE OR BREAK YOUR DAY WHEN YOUR FEET FIRST HIT THE GROUND

WRITTEN BY KARLI MOATS

E

veryday we are given 24 hours. Out loud it sounds like a lot, but for the majority of Americans 24 hours just doesn’t seem like enough. Many people hit the pillow at night feeling unaccomplished and dull, with a sense that life is merely speeding past them and they are barely hanging on.

In reality, these people probably do accomplish a lot during their day, but are simply starting their days off wrong. A defective morning schedule can drastically affect the entire day, leading to that dreaded unproductive feeling.

The moment your eyes open the clock starts ticking, and that it is why it is essential to start your day off right. Laura Vanderkam, a time management expert and author of the book What the Most Successful People Do Before Breakfast explains that people need to embrace the morning. Her study of morning rituals found that those who are successful set aside the first hours of their days to invest in their top-priorities before other people and their priorities get in the way.

The following five tips are a guide to doing mornings right. Refer to these and your days will turn from bogged down to uplifting, from busy to engaging, and from empty to meaningful.

WATCH YOUR THOUGHTS “You need to learn how to select your thoughts just the same way you select your clothes every day,” says Elizabeth Gilbert, author of best selling Eat, Pray, Love. “This is a power you can cultivate. If you want to control

16 HEALTHY IDAHO

things in your life so bad, work on the mind.

That’s the only thing you should be trying to control.”

When you wake up in the morning think of what you do and create positive thoughts towards those tasks. The mind is much more powerful than most of us give it credit for, so instead of fighting against it, work with it.

Utilize your thoughts to create good vibes that will carry you through your day.

EXERCISE Countless studies confirm that exercising in the morning is the best routine you can get yourself committed to. US News explained that morning exercise improves productivity, boosts metabolism, aids in a better diet and helps with greater sleep. Although it can be hard to jump out of bed and into your workout gear, the benefits of this habit are truly endless. So if you really want to have your days turn from dull to dynamite, take the challenge and get active early on.

EAT A HEALTHY BREAKFAST So you want a calm, peaceful start to your day? You want a healthy body and ready-foraction brain? You want to be leaner, more energized and consume nutrients for your health? Well all that is what you are going to get with a healthy breakfast. According to the American Journal of Epidemiology, breakfast skippers are 4.5 times more likely to be obese than those who eat that morning meal.

Additionally, the Journal of Adolescent Health found that high-energy breakfast foods help boost short-term memory. The key here?

Make sure your breakfast is a healthy one.

High-calorie breakfast can actually reverse these positive effects. Try toast and fruit, oatmeal or a protein-packed smoothie, and be on your way to a not only happier, but healthier day.

CREATE GOALS WITH VERBS We all do it. We create goals, yet no plan. We have dreams, yet no follow up. These empty promises to ourselves are a major cause of stress and letdown in our day-to-day lives.

So where do we make a change? Productivity guru David Allen says that for each task or goal, start with a verb. For example, instead of simply stating “Friday presentation,” say “create powerpoint, search for images, and practice speech.” The more specific you are the greater success you will have with each task throughout the day. You better grasp what you’re accomplishing, and you don’t let yourself procrastinate until the last minute.

MAKE SOMEONE ELSE HAPPY Isn’t it funny how we may feel bogged down, distressed and sad, yet the moment we help someone else we feel so much better. A recent study published in the Proceedings of the National Academy of Science suggests that doing good works for others stimulates the same part of the brain activated in response to monetary rewards, sex and other positive stimuli. These feel-good chemicals help push away negative emotions including stress. So there you have it—if you want to have a great day, make someone else’s. Think about how you might do that when you wake up, and your day could be that much different.

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Running Increases

Longevity Running just 5-10 minutes a day was associated with a 28 percent lower overall risk of death, and a 58 percent reduced risk of death from heart disease, compared to not running at all, in a new study published in the Journal of the American College of Cardiology.

28%

Researchers at Iowa State University followed more than 55,000 adults for 15 years, about a quarter of whom were runners.

SHAVING DOESN’T MAKE HAIR GROW BACK THICKER This common myth has actually been the subject of study, even as early as 1928, when four men shaved with the same razors, same soap, same water temperature and on the same portion of their face, and shorn hairs were measured. No evidence was found to suggest shaving increased the rate of beard growth.

Similar findings are present with leg shaving. And the myth is obviously false with head hair (why would anyone be bald?).

Here’s why this myth persists: [[

Genetic or hormonal influences can affect hair growth, causing coincidences with hair cutting leading to erroneous connections.

[[

If skin gets rougher, thicker and more callus, the nerves may get thicker, and the hair may get thicker too. More coincidences can occur.

[[

When hair first emerges it may be dark, as it hasn’t been exposed to the sun, chemicals, etc.

Darker hair appears thicker.

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lower overall risk of death MYTH BUSTED: We Only Use a Small Percentage of Our Brains The recent movie Lucy starring Scarlett Johansson is based on the premise that humans don’t use the entirety of their brains, and that if they could, they’d have superhero-like powers. Researchers agree this is a bunch of bogus. If we damage essentially any part of our brains, negative consequences are immediately apparent. Most of the brain is active at any given time.

?%

Source: Scientific American

Clean Fist Bumps

Hands are dirty, making handshakes great for transmitting disease. High fives and fist bumps are the cleaner options.

Researchers in a recent study found that high fives transmitted about half the amount of bacteria as shaking hands, and that fist bumps are 90 percent cleaner than a handshake. The study notes that Barack Obama and the Dalai Lama have been seen using fist bumps. “If the general public could be encouraged to fist bump, there is genuine potential to reduce the spread of infectious disease,” said Dave Whitworth, co-author of the study.

Source: Aberystwyth University, Wales

October 2014

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A

resilient

THE DOCTOR PAYMENT

PROBLEM Our system for paying medical professionals is broken, and patients foot the bill.

WRITTEN BY MICHAEL RICHARDSON

18 HEALTHY IDAHO

Healthy-Idaho.com

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American healthcare is an enormous tangled knot made over decades, and one strand that must be untied before quality and affordability improve is how America pays their doctors.

The problem is right in our face and in our wallets. Consider the following.

• • •

From 2001 to 2007, personal bankruptcies from illness and medical bills rose by 50 percent, to about 2/3 of all such bankruptcies.

1.7 million (2013) Americans live in households that will declare bankruptcy due to their inability to pay medical bills.

10 million Americans ages 19-64 with year-round insurance coverage will face medical bills they cannot pay.

Sources: American Journal of Medicine, Nerdwallet Health

Clearly medical insurance isn’t what it once was. Patients are grasping for solutions in the face of unexpected medical costs, and physicians are struggling to stay afloat as problematic compensation pushes them under.

Here are the worst knots we must untangle when it comes to paying doctors: THE WAY INSURANCE COMPANIES AND MEDICARE PAY DOCTORS GIVES INCENTIVE FOR UNBALANCED, EXPENSIVE CARE. Some doctors report they feel pressure from insurance companies to practice a certain way, because the current systems of payment overvalue some services and undervalue others.

For example, if a habitual smoker comes into a doctor’s office, the doctor doesn’t necessarily get paid for getting the patient to quit smoking. The doctor can charge small fees for asking about smoking habits and consulting about how to quit, but the real money comes from how many billable procedures he performs.

Granted, some of these procedures are important for improving the patients health, but they can’t fill the place of time spent consulting the patient, which insurance doesn’t cover nearly as handsomely. In general, tests and procedures are highly compensated, and time spent with a patient is not. Paying based on volume of services given takes focus away from what it should be: the patient’s overall well-being.

Furthermore, it results in unnecessary procedures and wasted money.

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“A phrase I’ve heard people say, that I think sums up the current fee-for-service way of paying for care pretty well, is that it can make doctors feel like they’re practicing medicine in a professionally undignified way,” says Andrea Ducas, MPH, a program officer with the Robert Wood Johnson Foundation, a health philanthropy and social change organization.

Dr. Andy Peiffer, medical director of the Men’s Health Center in Salt Lake City, moved to a cash-based system of payment in 2005, and doesn’t accept insurance for his services. He says this allowed him to begin practicing medicine like he wanted. Perhaps most importantly, he says, it allows him to spend more time with patients.

“In preventive medicine, the most important thing a doctor can offer is time,” he says.

Peiffer says people still need insurance, and that most of his patients have some form of it. Patients pay him out-of-pocket simply because it is worth the value of his time, he says. Patient satisfaction has gone up since he stopped accepting insurance, he reports.

The problem becomes more complicated when Medicare is inserted into the picture.

Medicare doesn’t give doctors as much money for medical services as most insurance companies do, which means that if a doctor is going to see Medicare patients, he must see a larger number of them to make it financially worthwhile. The end result is that our senior population, which needs the most medical attention, is often getting the hastiest doctor visits and the least professional consultation.

THE WAY WE PAY DOCTORS DEMANDS AN ABSURD AMOUNT OF ADMINISTRATIVE LABOR ON THEIR PART, WHICH INCREASES COSTS. Medical practices must have an office staff to fight compensation battles with insurance companies. The doctor performs a procedure, and bills the insurance company of the patient, but then the insurance company often denies the claim, claiming faulty paperwork or some other issue. The doctor’s office modifies and resubmits the claim, and the battle continues.

“Offices spend inordinate amounts of time on claims,” Peiffer says. “People are nickel and diming and getting nickel and dimed.”

Peiffer says booting insurance allowed him to get rid of overhead costs. Research suggests that the ratio of administrative (paperwork) versus care delivery (actual doctors and nurses) staff has increased significantly in the last 20 years, wasting billions of dollars.

• •

Administration (versus people who actually practice medicine) consumes 31 percent of health spending in the United States.

Cutting that in half could save $400 billion annually.

Source: healthcarecostmonitor.thehastingscenter.org

Proponents of a one-payer system (the payer being the government, federal or

New Systems in Place There are:

7,000 medical practices that

are certified patient-centered medical homes.

600 Accountable Care

Organizations (ACOs), serving 18 million people. An ACO is an organization that ties reimbursement to quality metrics.

500 hospitals, health systems or providers using Medicare’s Bundled Payments for Care Initiative (BPCI).

state), like Canada has, use the argument of bureaucracy costs as one of their main weapons. Having a single body to submit claims to, versus 10 different insurance companies, each with different policies, would supposedly cut costs dramatically.

While arguments abound about the quality of Canadian healthcare, our neighbors to the north spend about 15 percent of health spending on administration, or about half of what the US spends.

David Himmelstein, MD, an associate professor of medicine at CUNY and administrative waste researcher, says that hospitals could save about $120 billion annually if the United States switched to a system like Canada has. Doctors would save $95 billion.

“A single-payer national health insurance would make universal, comprehensive coverage affordable by diverting hundreds of billions of dollars from bureaucracy to patient care,” he told The Hastings Center.

In Canada, citizens pay for healthcare through their income tax, for the most part, and pay nothing at the point of service.

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Before we go crazy about Canadian health care, however, realize that some polls show that many Canadians aren’t content. A 2011 Gallup poll showed that 17 percent of Canadians are very dissatisfied with the availability of affordable healthcare (in the US that number was at 44 percent). Furthermore, 48 percent aren’t satisfied with the quality of medical care in Canada, the poll showed (50 percent aren’t satisfied in the US).

THERE IS NO STANDARDIZATION OF PRICES FOR PROCEDURES. Say you need an MRI. That procedure could cost a few hundred dollars or a few thousand, based on where you have it performed, even though it is the same exact test in both places. Medicare, for example, will pay much less for a medical service if it performed in a freestanding doctor’s office versus a hospital facility.

The most enraging part of this is when doctors abandon their private practice and join a large medical organization. These doctors will often stay in their own building, but work under the larger organizations salary versus billing patients themselves. The result of this is that the price for a procedure will jump from $300 to $2000, even though it is the same procedure in the same office done by the same doctor.

Certain organizations help set the values for medical services: The Relative Value Scale Update Committee (RUC) and The Centers for Medicare and Medicaid Services (CMS). The National Commission on Physician Payment Reform recently called on these bodies to be more accurate and accountable in finding the real values of medical services.

Due in part to the variation of prices, consumers are rarely aware of the true costs of the procedures they’re getting.

The cost a patient sees is often just the remaining balance of a bill. The insulation of insurance and Medicare coverage often leads people to seek elective medical services without realizing the burden it will place on themselves and the medical providers.

Research suggests that when patients receive all the information about costs, benefits, risks and tradeoffs of elective procedures, they choose about a third less treatment than if they weren’t given all the information transparently, according to pbs.org. Obviously a 30 percent decrease in services represents a tremendous weight removed from America’s back.

WHAT NEEDS TO HAPPEN Changes must occur with insurers, providers and patients.

•

Insurers must start providing incentive for preventive medicine, and must stop rewarding doctors for performing high numbers of procedures. Fixed payments for healthcare and outcome-based reimbursement need to replace the fee-for-service model.

•

Providers need to become better coordinated.

When a patient requires consultation and services from multiple medical professionals, care

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and the billing for that care is often disjointed, which wastes money and decreases quality of care. New models put patients under a team of doctors, and billing occurs in a lump sum, decreasing overhead costs and paperwork.This requires cooperation with insurance companies.

Providers and value-setting bodies also need to standardize costs for specific treatments across different settings.

•

Patients need to start asking about different health plans, and choosing better ways to pay doctors.

There are actually already a large number of medical organizations and physicians that have adopted new payment models, and insurance companies are offering more and more contracts based on fixed payment.

Check out these success stories.

BUNDLED PAYMENTS Bundled payments, or episode-based payments, are a way to reimburse patients needing multiple services for a specific medical condition. Hip surgery, for example, includes pre and post-operative appointments, along with the surgery. A bundled payment plan would cover anything associated with the surgery, including complications. The efficiency of covering costs of multiple services under one payment saves money and decreases paperwork. The Baptist Health System in Texas instituted bundled options for dozens of cardiac and orthopedic procedures, and saved $4.3 million in two years.

POPULATION-BASED PAYMENT This system tries to align the interests of patients with incentives for doctors. With this kind of payment, which is also called “global payment,” a provider takes responsibility for a certain amount of people, for a set amount of money from an insurance company. The doctor receives more money when care for these patients is deemed effective, making it a value-based system.

In one such case, Blue Shield agreed to pay a healthcare system a predetermined amount for the care of more than 40,000 people of the California Public Employees’ Retirement System (CalPERS). About $30 million was saved in 3 years, which prevented rate hikes for patients. This system is effective because instead of paying doctors per procedure, they were paid a set amount, which offers no incentive for doctors to perform more procedures. In the case above, since the new plan went into action, the number of surgeries dropped 13 percent, and inpatient days dropped by 15 percent.

PATIENT-CENTERED MEDICAL HOMES Under this system, insurance companies pay primary care practices to provide teambased medical care to patients, and pay per month, per patient. This system encourages continuity of care and clear communication between providers, which is important for prevention and symptom control, keeping patients out of emergency rooms and hospitals. One doctor will generally lead the

team, coordinating care for the patient across medical specialties, allowing each physician to emphasize his or her field.

Hill Air Force Base in Utah implemented this model, and saw improved control of blood sugar and diabetes symptoms. Additionally, their costs went down, and patient satisfaction sits at 95 percent.

WHICH IS BEST? This is a hard question to answer, because it depends on the market context, according to Andrea Ducas, MPH. Some communities will benefit from one model, while others won’t benefit from the same model. Choosing the right change is difficult, but Ducas says changes are already occurring, and the future looks bright.

“There are a lot of really smart, dedicated people trying to innovate,” she says.

Both insurers and doctors seem to feel a sense of urgency about the current state of affairs. Employers and individuals can help the progression continue by seeking out better health plans.

Are Insurance Companies the Bad Guys?

Medical insurance isn’t what it was ten years ago, when a patient could expect most everything to be covered. Insurance companies used to even cover annual exams, even if a patient hadn’t met a deductible.

But the current state of insurance compensation can’t be blamed entirely on insurance companies, says Dr. Steve Schroeder, Distinguished Professor of Health and Health Care at the University of California, San Francisco. Doctors, especially in some fields, have pushed price-setting bodies to up the level of accepted compensation for many procedures, which insurance companies must deal with.

“There is a circularity to the issue,” Dr. Schroeder says.

Furthermore, insurance companies are putting big money into plans that move away from the older problematic fee-for-service models. Blue Cross Blue Shield, for example, recently announced that they are spending $65 billion annually on “value-based” care, meaning they are rewarding doctors for outcome-based medicine using plans like the ones described above.

“I don’t think there are any real bad guys,” Ducas says.

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we llness

By the Numbers SITTING 11+ HOURS PER DAY VS. SITTING FOUR OR LESS HOURS PER DAY:

• 40% greater chance of dying within three years • 50% increased risk for heart disease, cancer, and related conditions BETWEEN 1980 AND 2000:

• Exercise rates stayed the same.

• Sitting time increased by 8 %.

• Obesity rates doubled.

Death by

S o u rce: m ed ica lb illin g a n d co d i n g. org

CHAIR HOW SITTING MIGHT KILL YOU The job you work to support your family could actually take you away from them sooner than you would have ever thought possible. Your job could be killing you— literally.

I’m not talking about the “it’s one of those weeks that never seems to end” type of unbearable that you feel from time to time.

There are physiological reasons why the ideal office job could lead to an early expiration.

A study published in the Journal of the American Medical Association (JAMA) indicates that the more time one spends sitting in a day, such as at an office job, the greater the risk of dying in three to 15 years. More time at the office could mean less years of living, and is even more likely to mean less years of happy living as the years go by.

It has long been known that sitting too much can lead to back problems. However, the health risks don’t end there. Those who sit for long periods of time have an increased risk of developing heart disease, cancer, diabetes, and related conditions that affect not only the amount of years you live, the but the quality of the years that you have left.

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WRITTEN BY ALLYSON GORDON

The study also reveals that regular exercise doesn’t seem to affect the outcome. Regular and consistent exercise helps of course, and is better than none at all, but if you exercise in the morning and then proceed to sit for the rest of the day, you are still in the same boat as your coworkers who slept in and went straight to work.

The reality is that our bodies are not meant to be sedentary. The more time we spend sitting, the lower our metabolic rate becomes and the less calories we burn.

As the metabolic rate slows, energy we consume is, more often than not, turned into fat. Sitting also results in a decrease of a blood enzyme called lipase, which breaks down fat in our bodies. Other negative consequences of the office chair are less electrical activity in leg muscles and poor circulation, in addition to the body becoming less sensitive to insulin.

All of these things notably lead to the chronic health problems that are plaguing Americans today, such as heart disease and diabetes.

Get a footrest if needed. You should be able to use the keyboard with wrists and forearms straight and level with the floor.

Place computer screen at eye level and an arm’s length away to reduce neck strain.

OO

STAND UP AND WORK. Standing burns 1.5 times more calories than sitting and also stimulates better blood flow.

OO

ASK YOUR BOSS IF YOU CAN TAKE A BREAK AT LEAST ONCE A DAY, TO WALK AROUND THE OFFICE BUILDING. The Mayo Clinic recommends moving as much as possible. Exercise regularly—but this alone is not enough to cancel out negative effects of sitting. In addition to regular exercise, get up and walk around at least every 30 minutes.

OO

TAKE FITNESS BREAKS INSTEAD OF FOOD BREAKS. Walk, don’t eat.

OO

KEEP FITNESS EQUIPMENT AT WORK SUCH AS RESISTANCE BANDS OR SMALL HAND WEIGHTS. Do some exercises when you get a spare moment.

OO

WALK OR BIKE TO WORK. If you live too far away take the bus or train and get off a stop early to walk the rest of the way.

OO

TAKE STAIRS INSTEAD OF THE ELEVATOR.

HOW TO REMEDY THE RISKS OF SITTING ON THE JOB: OO

SIT CORRECTLY WITH FEET FLAT ON THE FLOOR AND FACE STRAIGHT AHEAD. Don’t cross your legs. Avoid positions where your neck has to strain. The lower back should be completely supported and knees should be level with hips.

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we l l ne s s

Joblessness H I D D E N DA N G E R S O F

THE CONNECTION BETWEEN UNEMPLOYMENT & ADDICTION

WRITTEN BY JAMES WHITE

Unemployment is a burden, and not just on the bank account. Being out of a job means there’s time to kill and discouragement to remedy, and research shows that the antidote to both these problems is often substance abuse, which leads to addiction.

It’s a brutal cycle: unemployment leads to substance abuse which leads to addiction, which makes holding a job difficult, increasing the chances of starting the cycle all over again.

WHEN TOO MUCH FREE TIME LEADS TO TROUBLE Why do persons who are unemployed turn to drugs and alcohol? The answers usually fall into one of a few categories. The person becomes bored by all the extra time they have and are looking to “liven things up” or they are looking for a way to cope with unhappiness about their lack of income.

The person may suffer from depression or anxiety and feel the need to “self-medicate.”

Of all the persons in the workforce, studies consistently show that those who are unemployed among those most likely to smoke, drink excessive amounts of alcohol or use illicit drugs. Those employed fulltime account for far less of the amount of substance abusers connected to the workforce.

THE VICIOUS CYCLE Unemployment doesn’t always last forever; that individual may eventually find a new work opportunity. The problem is that often, continuous substance abuse follows that person to their new job.

They miss time due to the effects of drugs or alcohol. They may show up to work still under the influence of certain substances.

Their addiction can lead them to make decisions that negatively impact their ability to work at the level their boss expects.

Eventually, that person may be fired due to issues brought on by drug or alcohol addiction. The drug abuse goes on, filling the time once occupied by a job. This is the vicious cycle some people find themselves caught up in.

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BABY BOOMERS HAVE A PROBLEM This cruel effect of unemployment isn’t limited to the young. Ageism is an uncomfortable reality in today’s workforce.

Some people retire from work willingly, meanwhile others are forced out. When one isn’t prepared to stop working and forced to deal with discrimination, it can have a negative emotional impact. This can contribute to the decision among Americans in their 50s and 60s to abuse drugs and alcohol.

Studies show that drug and alcohol abuse is on the rise among Baby Boomers. It could be that as many are retiring or finding themselves unemployed over long stretches, they are more likely to turn to drugs to cope.

A 2012 National Survey on Drug Use and Health found that in 2002, 1.9 percent of 55-59 year-olds reported illicit drug use in the previous month. By 2012, that percentage jumped to 6.6. The increasing numbers are similar for ages 50-54. The survey authors estimate that by 2020, 5.7 million adults age 50 and older will need alcohol or drug treatment, which would double 2002-06 rates.

It’s important that those in this age group find worthwhile pursuits to fill their time so they can avoid the drug abuse trap.

Not everyone who becomes unemployed will find themselves battling a drug addiction. Some people are more prone to it than others. Nevertheless, it’s necessary to ask questions, and if at all possible, seek treatment for these issues.

Source: www.samhsa.gov Learn more: 12 Keys Recovery (12keysrecovery.com) 12 Keys Recovery Center, located in Florida, offers addiction treatment programs. Visit their website for additional information about addiction, including video presentations and infographics.

5.7 million adults age 50 and older will need alcohol or drug treatment, which would double 2002-06 rates.

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resilient

A

RESILIENT Mind Can you roll with the punches and bounce back?

WATER BUOYS ARE DEFIANT BY NATURE. TRY TO SINK THEM, AND THEY WON’T BE DROWNED, BE IT BY SWIMMERS, BOATS OR ENORMOUS WAVES. EMBRACING THE RESILIENT NATURE OF A BUOY IS A PROCESS OF DECADES OR MAYBE A LIFETIME FOR US HUMANS. RESILIENCE IS A TREASURE WE SEEK, A SOURCE OF ENVY AND A PRIZED POSSESSION FOR THOSE WHO HAVE IT.

WRITTEN BY MICHAEL RICHARDSON

24 HEALTHY IDAHO

Healthy-Idaho.com

What Is It? Resilience is the secret sauce to any endeavor, be it physical, mental, social or occupational.

It is the ability to face challenges in a healthy, productive way. Some call it the art of living.

Measuring your own levels of resilience is difficult, but as a start, see how you stack up against these common traits of resilient people: [[ Positive self-views, hope [[ Strong self-control (emotions, actions, thoughts) [[ Self-awareness (able to identify thoughts, emotions and behaviors as productive or unproductive) [[ Mental agility (the ability to look at things from a different perspective. This also makes resilient people good problem solvers) [[ Strong coping skills [[ Gratitude [[ A service-oriented attitude [[ Good connections with other adults

Due to the heavy toll military service can take on soldiers and their families, the Army recently incorporated a program for developing mental strength in soldiers, specifically skills like selfawareness, optimism and connection, says Master Sgt. Jennifer Loredo, Senior Enlisted Advisor Of The US Army’s Comprehensive Soldier and Family Fitness program. Some Army leaders call this the education to be able to “bounce back.”

One skill the Army’s new program teaches is mental agility, defined as the ability to think flexibly, take new perspectives and try different solutions. This resiliency skill is important for effective problem solving and to avoid getting bogged down by the pressures that inevitably come. To teach the skill, the program helps people identify six thought traps, and how to get out of them. The traps are universally applicable.

This is the mole-hill-to-mountain kind of thinking that gets us stressed. It also strains relationships when we make assumptions about others.

The solution here is to slow down, and ask yourself to provide the evidence for the conclusion you’ve created in your mind. For example, if you’re struggling to find a job, you may jump to the conclusion that you lack talent and intelligence.

Does the struggle to find work really prove that, or are you missing a few pieces of the logic puzzle?

This development often comes with the passage of life experiences, but learning resilience also depends on the effort we exert to attain it.

Note: Every thinking trap has some aspect of jumping to conclusions.

“Life doesn’t get easier or more forgiving, we get stronger and more resilient,” says author Dr. Steve Maraboli.

Mental Traps That Destroy Resilience

A look at Army life, one of the toughest professions out there, provides insight into the inner workings of resilience. Military life demands resilience if a soldier’s future is to remain bright (though the same could be said of any life).

3. ME ME ME

Sometimes we fall prey to the idea that we ourselves are the cause of every problem we face. This inability to look outward is a sign you aren’t able to think from multiple perspectives, which increases the pressure we feel in our lives.

Take responsibility for your actions, but be willing to ask yourself how others, and circumstances, contributed to your problems. Understanding the multi-faceted nature of your problems is key to bouncing back from them.

4. THEM THEM THEM

1. JUMPING TO CONCLUSIONS

“Resilience is not a trait that people either have or do not have. It involves behaviors, thoughts and actions that can be learned and developed in anyone,” says the American Psychological Association.

You Learn It

what you’re feeling? Your ability to be resilient is unnecessarily strained when you aren’t expressing yourself.

2. MIND READING

This is the trap of assuming people know what you’re thinking or assuming you know what they’re thinking. You evade this trap by remembering to speak up, and by asking yourself “Did I express myself and did I ask for information?”

For example, if you’re bothered by a peer’s behavior, do they have any idea it bothers you?

Or do you think that they should just understand

The opposite of the last mental trap, this problem arises when we blame other people and outside circumstances for every problem we face. It is the inability to selfevaluate. Once you discover how you’re contributing to the problems you face, you discover a path to personal resilience.

5. ALWAYS ALWAYS ALWAYS

This mental trap has to do with the sense of control. Often we fall into a pattern of thinking that the negative aspects of our lives are out of our control and unchangeable. This makes any attempt at resilience seem futile.

Resilient people take control of their lives, and are always sorting issues into things they can and can’t control, moving forward to improve the things they can control.

This gives cause for hope.

Continued on next page >>>>>

It is helpful to see how these thinking traps can come into play for everyday scenarios, and how these patterns chip away at our resilience. Consider the following situation:

Mental Traps In Action

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A HUSBAND HAS A FIGHT WITH HIS WIFE ABOUT MONEY [[

J U M P I N G TO C O N C LU S I O N S : “My wife must have overspent on clothes.”

[[

MIND-READING: “She should have known not to spend too much because of recent changes in our insurance.”

[[

ME/ME/ME: “This all boils down to me not being able to provide for my family.”

[[

THEM/THEM/THEM: “I didn’t spend all of our money. She did.”

[[

A LWAY S / A LWAY S / A LWAY S : “We’ll never get out of debt.”

[[

EVERY THING/EVERY THING/EVERY THING: “If I can’t trust her with money, I can’t trust her with anything.”

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Continued from previous page >>>>>

6. EVERYTHING, EVERYTHING, EVERYTHING

This mental trap is when you let a single situation determine your beliefs about yourself and others.

It is an inability to separate singular events from your character and the rest of your life.

For example, if you forget to pick up your child from school, you may be tempted to doubt your ability as a parent. This doubt may bleed over into other aspects of life, such as “If I can’t even be responsible for my own children, how can I ask for a promotion at work?”

“Resilient people are resourceful, and friends and family are among their most important resources,” says PBS’s This Emotional Life.

“Resilient people have strong social networks, close connections to family and friends, are able to self-disclose about their troubles to people close to them, and ask for help when they need it.”

This trap is dangerous because it doesn’t let us make mistakes in a healthy way. Resilient people are self-aware enough to identify the specific fault that caused the problem, and the specific area of life that will be affected.

Research shows that social support is vital for making it through challenges in a healthy way.

Note: These ideas, used by the Army, are based on training materials developed by the University of Pennsylvania.

The People Factor of Resilience

One common myth about resilient people is that they don’t need help from other people. Think Hercules, Superman, etc. Our heroes are tough and do it by themselves, even if “it” is saving the world. But resilient people in real life are actually very different.

How Does Mental Strength Actually Help Us?

Resilience is more than just not drowning.

It is about thriving. For example, research shows that physical performance improves with mental resilience, be it in a basketball game or on a battlefield. Resilient people are the pillars of their families, friends and coworkers. They are productive because discouragement isn’t quicksand, they smile because setbacks don’t determine their attitude.

WH HA AT PP EN S

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

ET

AT ES ION ?

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Resilient people are continuously drawing things from life experiences, adapting their viewpoints and progressing in knowledge. This in turn increases capacity to weather future storms.

Also, research suggests that positivity and happiness spread, meaning that resilient people influence others to be more resilient.

Choose your friends wisely.

Lastly, resilience is the lifeblood of anyone’s best qualities. A nice person is consistently nice, and not just when convenient. A hard worker is a hard worker regardless of the scenario. A generous person doesn’t stop giving when they don’t have as much. The resilient nature of your virtues is in fact what makes them virtues that matter at all.

Almost one out of six

WH

UC

“Positive emotions like kindness, amusement, creativity, and gratitude put us in a frame of mind to explore the world around us and build a larger repertoire of assets that we can draw on in stressful times,” says This Emotional Life.

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, it’s covered by Medicare, Medicaid, and most insurance plans.

There are DSME Programs statewide.

Find one near your practice: diabetes.idaho.gov

T

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resilient

MOUNTAIN READY WRITTEN BY LINSY HUNSAKER

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Mountaineers share insight on

resiliency Resiliency is the ultimate goal. Whether it’s rebuffing someone’s negative comment or combating financial difficulties, we all want to weather storms with strength. But that’s easier said than done.

Jim Davidson learned about hard work—and heights—working for his father’s painting company at 9 years old, and then as a geologist for 16 years. But it wasn’t until he spoke at a science conference about his climbing hobby that he found his true bliss.

“I started sharing some of my adventure stories,” Davidson explains, “and a little about the lessons and insights I’d picked up.”

He was surprised when his colleagues responded positively, telling him to pursue that speaking talent.

Davidson has a lot of experience with hardship. In 1992, he and his college buddy, Mike Price, climbed Mt. Rainier, near Seattle.

They fell eighty feet deep into a glacier. Price slowed Davidson’s fall, but was critically injured himself. Davidson tried fruitlessly to save Price with CPR, but soon found himself alone, staring up at 80-foot high glacier walls, convinced he would die alongside his friend.

“But that began my ultimate challenge,” Davidson says. “[It] put what I’d learned about being resilient and being perseverant to the ultimate test.”

He reflected on the example of his father, who remade himself into a painting contractor after his technology career failed.

He reflected on the strength of his fallen friend. And Davidson, without enough experience and using the wrong equipment, got himself out of that glacier.

He now teaches resiliency alongside expedition climbing. But you don’t need a traumatic experience to find your resilience, he says. Your inspiration may come from your best friend who survived cancer, mother who never complained, or spouse who is always there for you. Or maybe your faith keeps you going.

“Look to [your] places of strength,” Davidson advises. “We all find it in different places.”

Use that strength in other areas of your life, he says.

Mountain climber Jeff Evans guides injured vets and seasoned climbers on expeditions around the world. Companies like Microsoft and Apple hire him to teach their employees about dealing with adversity.

“Another way to think of resiliency,” he says, “is how you deal with adversity.

Evans and colleague Erik Weihenmayer started Soldiers to Summits to lead our war veterans on climbing expeditions. He thought that he would be teaching them, but feels like it’s the other way around.

“I’ve learned the most from them,” Evans says, “about resiliency and standing up in the face of adversity.”

He says it’s not just what they’ve gone through, but the strength with which they went through it.

“I continue to do it…simply because I continue to learn from them,” he says. “We learn how to be resilient over time, from watching people.”

After all he’s learned, Evans believes that the most important ingredient to a resilient life is being present in the moment. But he’ll be the first to admit it’s not easy.

“Sometimes when it’s dark and cold and scary, I check out,” Evans admits. “I’ve done [Kilimanjaro] 14 times, but every night at the summit…I go kite surf for a couple hours in my head.”

There’ll be times when you just can’t do it. “[But] when it’s time to come back, be back,” Evans says.

“Find that mechanism that allows you to recalibrate and be present,” whether that’s breathing, taking a moment to yourself, exercising, or drinking coffee. Find your reset switch.

And if you want to flex your resiliency muscle, “embrace the challenges that attract you,” Davidson says. Whether that means yoga, running, music, or climbing, build resilience in your areas of strength, he says, and take it with you to fight your family difficulties and financial troubles.

Follow Jim Davidson’s Everest Resilience Project at speakingofadventure.com/everest-resilience, and find Jeff Evans at mountain-vision.com.

Source: PBS

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nutrition

Healthy Snack Solutions

FOR KIDS It’s common knowledge that after school is prime time for snacking, and it is also a time when many kids make, shall we say, less than nutritious food and beverage choices.

Try these waistline-friendly after school snack alternatives your kids are sure to love: •

POTATO CHIPS/FRIES: Cut the potato in the desired shape (round, rectangular, oblong, etc.). Fully coat with egg whites.

Season with a touch of salt or other herbs as desired. Bake at 350 degrees until golden brown. Serve with sugarfree catsup.

•

POPCORN: Air pop popcorn and on it drizzle a moderate amount of powdered butter substitute, light parmesan cheese, or even honey for a tasty twist.

•

PIZZA: On a fat-free/low-calorie/lowcarb whole grain tortilla (or whole grain bagel), smear tomato paste or sauce and top with fat-free cheese, whatever veggies the child likes, and even lean meats like ham or turkey dices. Bake at 350 degrees until cheese is melted with a few brown spots on top.

•

TORTILLA CHIPS: Cut Chinese wonton squares (usually found in the produce aisle) in half diagonally so they become triangles. Spread out evenly on a baking sheet, lightly spray with cooking spray, and sprinkle on a dash of salt. Bake at 350 degrees until crunchy.

Eat alone or serve with fat-free salsa or the below-described Mexican bean dip.

•

MEXICAN BEAN DIP: Drain and food process two 14-ounce cans of black beans. Add 3/4 cup of fat-free salsa and 1/2 tablespoon of Worcestershire sauce and blend until completely smooth. Top with a dab of fat-free sour cream, fatfree cheese, diced tomatoes, chopped green onions, etc. as desired.

•

FRUIT SMOOTHIES: These are a warm weather staple that can, and should, be enjoyed year-round. While fruit smoothie recipes abound, it need not be a complex process. Simply blend, in amounts to your personal liking, either plain or flavored fat-free/sugar-free yogurt with skim milk, ice cubes, and

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of non-fat yogurt, low-fat granola (or other heart-healthy cereal product), and fruit slices or whole berries. Make as many layers of each as you like and then dig in!

either fresh or frozen fruit chunks. For added sweetness, you can add a touch of honey or an artificial sweetener, such as stevia. Blend and enjoy!

•

•

HEALTHY ICE CREAM SANDWICHES: These are a snap—and always a crowd pleaser! Purchase any type of round fat-free/sugar-free cookie on the market (preferably the new whole grain varieties) or bake any low-fat/ low-calorie cookie recipe from scratch.

Sandwich waistline-friendly sherbet, sorbet, or gelato between two cookies and press to make a sandwich. For added excitement, flavor, and visual interest, you can also roll the outside edge of the “sandwich” in chopped unsalted nuts, shredded coconut, raisins or finely diced fresh or dried fruit.

PARFAIT : While the word “parfait” may not be in your child’s vocabulary, he will love making—and eating—this snack layered with goodness. In a cup or bowl, simply create thin, alternating layers

•

JELL-O®: Let’s not forget how much colorful, jiggly Jell-O® can delight, especially when it is jam-packed with diced fruit.

WRITTEN BY MERILEE KERN

Children’s health advocate, health industry veteran and two-time fitness champion, Merilee Kern, is the creator of the ground-breaking “Kids Making Healthy Choices” APP for children, parents/caregivers and educators (available on iTunes), which is based on her award-winning, illustrated fictional children’s book, “Making Healthy Choices – A Story to Inspire Fit, Weight-Wise Kids.”

She may be reached online at: www.KidsMakingHealthyChoices.com

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nut r i ti o n

What

COCONUT WATER is Really Good For THE TRUTHS AND MYTHS BEHIND ALL THE COCONUT WATER BUZZ Lately it seems that everyone is nuts for coconuts—coconut water that is. From celebrity endorsements to the “mother nature’s sports drink” nickname, coconut water is falling off the shelves around the nation.

So what’s all the hype about? Coconut water is said to be low in calories, cholesterol free, bursting with potassium and incredibly hydrating. Not to mention it has also been dubbed as a fountain of youth and immune system booster. Are all these promises fact, or could there be some fiction?

THE FACTS

HEALTHIER THAN THE AVERAGE SPORTS DRINK: Coconut water is the better choice when it comes to sugary sports drinks. It contains less sugar, less sodium, and more potassium when compared ounce to ounce with Gatorade. A study from the International Society of Sports Nutrition found that coconut water was just as effective for rehydration when compared with the average sports drink.

LOW CALORIES: With one cup standing at 45 calories, this low-cal drink fulfills promises in this department.

PROMOTES HEALTH: Coconut water promotes kidney health and is low glycemic. It also contains electrolytes and enzymes to benefit your body.

THE FICTION

INTENSE WORKOUT HYDRATION: During intense workouts, sodium leaves the body through sweat. If you are in a highly intense workout, the low sodium of coconut water may not replenish as well as other sports drinks. Depending on your body and workout regimen, you may want to choose conventional sports drinks.

KEEPS YOU YOUNG: Cytokinins are plant hormones that slow aging in plants and fruit flies. Coconut water does contain cytokinins, but the benefits of this hormone on humans have yet to be proven.

BOOSTS YOUR IMMUNE SYSTEM: Coconut oil contains lauric acid which is a natural immune booster found in mother’s milk.

However, coconut water has almost no lauric acid in it. With only .5 g of fat per 100g, the immune boosting are pretty much a no show in this so-called miracle water.

When it all comes down to it, coconut water is a healthy choice. It keeps up its end of the deal in most areas, with a few exceptions. So if you’re looking for a new drink, try some coconut water.

GrooV Smoothie

TM

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w e llness

Word

Power HOW WORDS CAN PREVENT DIVORCE, FAILURE AND PAIN

WORDS IN MARRIAGE

WORDS AT WORK

WORDS AND PAIN

Dr. Gottman, a renowned marriage and relationship therapist, is able to predict divorce with startling accuracy. He does this using a “magic ratio” of positive to negative interactions.

Research published in American Behavioral Scientist showed that positive words in the work place are important for productivity.

Researchers in China conducted a study where they had nurses use positive or negative words with patients who underwent surgery. For patients who received “doses” of negative words, pain intensity, stress levels and morphine consumption increased for hours afterward.

Negative: Arguing, criticism, sarcasm, whining Positive: Touching, smiling, paying compliments, laughing, sympathy As long as there are five times as many positive interactions between partners as there are negative, the relationship is likely going to be stable, Gottman’s research says. This holds true even if the negative interactions are volatile and angry.

Why do we need so much positivity? One reason may be that negative experiences and interactions tend to be much more influential than positive ones. Social psychology professor at Florida State University, Roy F. Baumeister, wrote about this phenomenon in an article called “Bad Is Stronger Than Good.”

“Bad emotions, bad parents, and bad feedback have more impact than good ones, and bad information is processed more thoroughly than good,” he and colleagues wrote. “…you are more upset about losing $50 than you are happy about gaining $50.”

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The study measured the positive and negative interactions of different teams, and then measured their productivity. The highest-performing teams had a positive to negative comment ratio of 5.6 to 1.

Low-performing teams had an average of 3 negative comments to 1 positive one.

Positive Comments: “I agree with that” , “that’s a good idea” Negative Comments: “We shouldn’t do that” , “I disagree”

So negativity directed at us does in fact hurt us, sometimes literally. But we can use words ourselves to counter painful experiences, research shows.

Researchers from Keele University in England say that swearing alleviates pain. Expletives come from a different part of the brain than normal language, and somehow influence pain sensation, researchers say.

This may be why swearing is a natural response to injury situations.

Bear in mind this is no indication to discard negative feedback entirely. In fact, surveys indicate that negative feedback is just as helpful, if not more helpful than positive feedback. It just doesn’t have to come in equal doses.

To come to this conclusion, researchers had study subjects see how long they could keep their hands immersed in cold water. Participants who were allowed to swear during the exercise reported less pain and endured significantly longer than those who used neutral words.

Sources: blogs.hbr.org, Forbes

Other researchers agree that swearing can be a beneficial response. Swearing raises one’s heart rate, allows expression and raises our defenses. Be aware, however, that swearing too much decreases swearing’s positive effects.

Sources: Nanjing Medical University, Scientific American

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we l l ne ss

WOULD YOUR KITCHEN PASS A

health inspection?

WRITTEN BY ANGELA SILVA

Y

ou feel a sense of pride after finishing a home-cooked meal that leaves your family finger-licking and asking for more. You enjoy teaching your kids how to bake and cook, and sometimes letting them experiment on their own. Your kitchen is a place of creativity and a source of happiness.

But you could be inadvertently creating some health hazards that would cause an outcry if they were discovered in a restaurant or public kitchen. If a health inspector came knocking on your door, would you pass the inspection?

According to a recent study by the Los Angeles County Department of Public Health, one in seven homes would fail a restaurantstyle health inspection, and only three out of five would receive an A or B grade. Here are five common mistakes made in the kitchen at home that are considered health violations in restaurants.

OO

DOUBLE DUTY DISH RAGS – Using the same dish rag to dry your hands and to wipe down counters causes crosscontamination. After you cut raw poultry, meat or dairy and then wipe your hands on a towel after washing them, you are spreading the germs to the towel.

By using that same towel to wipe the counters or dishes, you are spreading those germs to other surfaces.

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The proper way: Have a separate towel for drying hands and for wiping counters or other surfaces. Soak the counter towels in a solution of bleach and water.

OO

FOREGOING THE COOKING THERMOMETER – Undercooked foods are one of the leading causes of food borne illnesses. Restaurants are required to know the exact temperature of their ovens and grills, and although we may think we’re preheating our kitchen ovens to 350 degrees, a test by Cook’s Illustrated found that different ovens set to the same temperature can vary by as much as 90 degrees.

The proper way: Especially when cooking meat, always use a cooking thermometer to ensure it reaches the proper temperature. For poultry, the internal temperature must be at least 165 degrees, and for beef products it should be at least 160 degrees.

OO

OO

NEGLECTING THE KITCHEN FLOOR – That’s right, the floor! If a health inspector found any cracks or missing sections of grout or tile, you would face a major health violation.

Bacteria and viruses will grow and thrive in cracks in the floor, and as you walk over them you will spread those germs throughout the house.

The proper way: Always wet mop your floors, don’t just sweep. Use bleach to clean them if the type of floor allows it. If you discover a crack, fix it immediately.

KEEPING THE FRIDGE TOO WARM – Many people don’t realize that a major source of bacterial growth is the temperature of their refrigerator.

Keeping the temperature beneath 40 degrees will discourage bacterial growth. Sometimes the refrigerator thermometer can be inaccurate, so only a separate thermometer will ensure the fridge is set to the proper temperature.

The proper way: Keep a thermometer near the front of the refrigerator. When the door is open, the front is the first to warm up. This way you’ll know for sure that the entire refrigerator is a safe temperature.

OO

WASHING IN A FULL SINK – The germs from your hands will wash away and right onto any dishes or pans in the sink. In a restaurant setting, workers must wash their hands in a separate sink than where food is rinsed or dishes are washed. Germs from hands can get onto the surface where produce is washed and cut.

The proper way: Keep the sink clear of any dishes before you wash your hands, and use separate towels for drying hands and drying dishes. Keep liquid soap and paper towels or dry towels in the bathroom for hand-washing.

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w e llness

Does LUMOSITY Really Work?

A recent study in the Journal of Neuroscience found that brain-training games might help people perform specific tasks better, but that the enhancement probably doesn’t transfer to other areas. So a game that teaches your brain impulse control may not help much on that math test.

Last year, a study published in the journal Nature found that a video game called NeuroRacer could improve longterm focus and short-term memory in older adults, suggesting that a brain game could help with more than just specific tasks.

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But the jury is still out. Scientists aren’t sure what effect, if any, brain-enhancing games have on IQ or brain health.

Meanwhile, businesses are maximizing upon the popular idea of brain training.

Lumosity is the most popular. Its co-founder Michael Scanlon went to Stanford for his Ph.D. in neuroscience but dropped out to make Lumosity in 2005. They advertise that Lumosity’s more than 40 games will “train memory and attention” because they are “based on the science of neuroplasticity.”

In 2007 at Columbia University a study was published that claimed that one hour of memory training was enough to improve someone’s IQ by one point.

But researchers at Georgia Tech didn’t believe it. And their study published last year found that while memory tasks improve memory, the improvement doesn’t transfer to other areas. And a

Western Reserve University study last year agreed. They saw no mental improvement from almost three weeks of problem solving training. But they agreed that the participants got better at the training tasks themselves.

Meanwhile, Lumosity has those losing memory due to age and those hoping to boost their IQ downloading their program. In January of 2013, it was downloaded around 50,000 times a day.

But research has not caught up with the hype. So if you like brain training games because they’re fun, keep downloading. But don’t be so sure they’re going to help on the SATs.

WRITTEN BY LINSY HUNSAKER

Healthy-Idaho.com

Sources: Scientific American, Business Insider, The New York Times, and Slate

W

e all like the idea of braintraining games; we want to play an app on our phone that makes us smarter. But the truth isn’t as glamorous as the commercials lead us to believe.

we l l ne ss

What Your PEE is Telling You THE COLOR OF YOUR URINE CAN TELL YOU A LOT ABOUT YOUR HEALTH

YOU KNOW WHEN THE DOCTOR ASKS YOU TO PEE IN A CUP AND YOU FEEL SLIGHTLY UNCOMFORTABLE? WELL, DON’T FEEL EMBARRASSED. YOUR URINE CAN TELL YOU A LOT ABOUT YOUR HEALTH. URINE COLOR IS ONE OF THE WAYS OUR BODIES SPEAK TO US. USUALLY RANGING FROM A DARK HONEY COLOR TO A LIGHT GOLD, YOUR PEE COLOR IS YOUR GUIDE TO HEALTH. LET’S GO THROUGH THE COLORS SO YOU CAN SEE WHAT YOUR URINE IS TELLING YOU:

CLEAR, LUCID, AND NO COLOR: You are drinking a ton of water. You might not even need as much as you are drinking.

FAINT GOLDEN COLOR: Your body is in balance. You are hydrated, and healthy, as far your urine can indicate.

TRANSPARENT YELLOW: Your body and health is normal.

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DARK YELLOW: Your body is normal and you are healthy, but the dark yellow tells us you need a little hydration. You want to drink some water soon.

DARK HONEY COLOR: Your body is in desperate need for water. Drink water as soon as possible.

BROWN SUGAR OR SYRUP COLOR: Your body is severely dehydrated. This lack of liquids can be dangerous to your body and can even lead to liver disease. Drink water immediately and if the color continues see a doctor.

PINK OR RED: This discoloring of your urine could be harmless. If you have eaten things like beets or berries, it may be that. However, pink or red urine can also be extremely dangerous. It could be that blood is in your pee, a sign of urinary tract infections, kidney disease, tumors, or other issues. No matter the case, see a doctor to get the situation figured and to make sure nothing serious is going on.

ORANGE: Various things may cause your pee to look orange.

You might be dehydrated, have a liver or bile duct condition, or it could be food dye. Either or, contact your doctor to get your urine back to normal.

GREENISH BLUE: You may think this is a joke, but there is a rare genetic disease that can cause urine to look blue and green.

Other causes could be food dye, medication, or bacteria, talk to your doctor if this is the case.

RAINBOW: Wouldn’t that be cool?

Don’t worry, rainbow urine is impossible.

Don’t be scared to check the color of your pee. As urine comes directly from your body, it is a perfect source to find out what is happening inside.

It is important to talk to your doctor if you see any abnormalities as these could be signs of serious problems.

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HEALTHSMART

Migraine STORM WRITTEN BY KAREN ZATKULAK

BOISE – Every day, from the moment she wakes up to the moment she falls asleep, 17-year old Emily Bridges suffers from constant, chronic migraines.

Doctors are still searching for answers about her rare condition but have recently classified her pain as a "migraine storm."

He interviewed her for his radio show and wrote an article about her for the magazine.

"It's important to help those who need it but her particular story was inspiring to me because she

Since December, the teen has been to the emergency room more than 30 times.

Doctors first thought her condition was caused by a spinal fluid blockage. She had surgery for it but the headaches continued.

Doctors also found a brain tumor in her optic nerves and Bridges started losing vision in her right eye. But again, after a second surgery this year, the migraines continued pounding.

Bridges quit rodeo, started home schooling and now takes dozens of pills each day to deal with the neverending pressure.

This summer she traveled to California for a treatment called D.H.E.45, or dihydroergotamine, medicine designed to narrow blood vessels in the head, but a severe reaction sent her back early and was unsuccessful.

Doctors are now checking her heart for any sign of a hole between her left and right atriums, which, studies say, can be a cause of migraines.

As she starts her senior year at home, she's still unsure exactly what's causing it all.

"The not knowing is what really kills you," said Bridges.

Bridges is sharing her uncommon condition while trying to stay positive.

Ron Kern, a columnist for Christian Living Magazine, heard about Emily’s story and wanted to help.

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was always so positive," said Kern.

Emily has been connecting with people around the world who also have this rare condition.

"It's just nice to have positive people around me supporting me, saying we will get to the bottom of this and it will all be okay one day," said Bridges.

She is trying to stay positive by setting goals for herself and is on track to graduate from high school next May. She hopes to be able to walk across the stage with her friends and eventually work in the field of

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速

Watch News at Noon every Wednesday with Kim Fields & Healthy Idaho to learn life strategies for better health.

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Health plans for every need and budget We have coverage types for everyone including group health, dental, individual and family, Medicare Advantage, wellness programs and more!

Help secure your physical and financial health with Altius Health Plans. To find out how, call your Altius broker or our local office.

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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.

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