Healthy Idaho | NOV '14 by Healthy Magazine

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November 2014

You’ve done amazing things. You asked the hard questions of a generation. You said yes when others said no. You took us to the moon. You made love cool.

Journey on.

Enter to win a

Make sure you continue living life to the fullest with Blue Cross of Idaho Medicare Advantage. It covers what Basic Medicare doesn’t. Learn more at 1-888-492-2583 or JourneyOnIdaho.com. Enrollment ends Dec. 7, 2014.

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

When Bike Tricks Turn into Hospital Trips…

Now There’s an Orthopedic Urgent Care Alternative to the Hospital ER Now you can avoid the hospital hassle, long wait times and high costs associated with a hospital emergency room visit! Direct Orthopedic Care, or DOC, specializes in the treatment of minor to serious orthopedic injuries in adults and children. DOC was created specifically to allow patients immediate care and access to the same board-certified orthopedic specialists referred to by local Treasure Valley ER’s—only direct!

Specialist Skills

Without the High Hospital Bill. It’s About Time!

DIRECT ORTHOPEDIC CARE

OPEN: MON-FRI 8am-8pm SAT-SUN 10am-8pm

OPEN 365 DAYS A YEAR • OPEN ALL HOLIDAYS

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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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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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November 2014

November 2014 VOL. VI № 11

If we could figure this one out, we’d all be fit as fiddles. But setting the right fitness goals is a science people take too lightly.

It may be that playing is just as important as fitness and nutrition when it comes to human wellness. Do you play enough?

Why Fitness Goals Fail

Why You Must Play

A Guide to Nut Butters

Party Essentials for Holiday Get-Togethers

After looking at holiday party advice from a lot of different magazines, we decided it was all pretty much really stale. So we wrote our own.

The Power of Thank You

Science doesn’t really debate this anymore: gratitude is a known benefit to overall wellbeing.

Almond butter, cashew butter, hazelnut butter and more are finding their way into our grocery stores. Are they good for us, and how are we supposed to eat them?

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Why Didn’t My Insurance Cover That?

It’s the worst kind of surprise: a bill from the doctor you thought insurance would cover. Here are some tips to become more insurance savvy.

Why Crying Is Good For You

Crying isn’t always fun, but what your body is doing actually has health benefits. It’s something to be glad about the next time you’re sad.

6 HEALTHY IDAHO

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Joint Replacement is by far the most successful procedure treating advanced arthritis of the knee.

Let us help you get back in the game!

George A. Nicola, M.D. is the only surgeon in the Treasure Valley performing the Quadriceps-Sparing technique and Outpatient Knee Replacement/Knee Resurfacing!

Knee Specialists

Largest Independent (non-hospital)

Hand Procedures

Orthopedic Group in the Treasure Valley

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

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

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westidahoorthopedics.com November 2014

HAPPY.

EDITOR'S NOTE

OMEWHERE ALONG THE WAY WE GOT THE NOTION THAT MORE IS BETTER. UNFORTUNATELY WE SPEND MOST OF OUR TIME PURSUING MORE, WHICH MEANS WE AREN’T HAPPY WITH LESS. (Or simply just happy, period.) Whatever happened to ‘less is more’? Which begs the question—more of what? Or less of what? I submit that the answer to those questions for each of us personally is the key to our happiness. I read some striking statistics in the book, Affluenza – The All Consuming Epidemic, by John de Graff. He points out that Americans boast a higher GDP than Europeans because Europeans use a larger portion of their productivity for leisure, and leisure isn’t a GDP ‘product.’ “Americans,” he notes, “work nearly nine weeks longer each year than the western Europeans.” And yet Europeans seem to be faring much better than we are in terms of general health rates. Coincidental? He continues: “We (Americans) have the most product, the widest choices, but is that what life is about? I think our priorities are out of whack. We have the greatest gap among industrialized nations between rich and poor, and that seems to press everybody to compete to live like the people at the top. We focus on producing and consuming stuff, and we’ve forgotten that all of these other values are losing out: friendships and family, health and civic participation, a future for our children.”

• •

IDAHO

WITH

NOVEMBER 2014 VOLUME VI, № 11

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-idaho.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-idaho.com

ASK YOURSELF: •

Healthy

If money were no object, what would you do in life? If you have only 5 years left to live, how would you change your life? If you had only a day to live, what did you NOT get to do, or become?

It’s not about just sustaining or materializing life. It’s about truly living life. Life isn’t a race or a competition to win, rather, it’s a canvas to paint or a blank page on which to write. How poetically do you live your life? How often do you seize the day? Can you define what’s deeply meaningful in your life? Do you live your life pursuing or strengthening that meaning? Which would rank higher—your job or family, your stuff or your friendships? Do you have friendships simply because of your stuff? Do you take time for creativity and spirituality in your life? Typically, when people honestly answer these types of questions, having more or enough isn’t as important to them as having intimacy and connection and personal inner growth. Not surprisingly, much of what we really want doesn’t cost a lot of money. But pursuing our dreams does require management of money, and sometimes choosing to downsize and apply a budget. For me it all comes down to time. How we spend it—how we consume it. Time is what you really need to give to others, and really, what you want from them. Time is money, and your attention and focus is a gift. Think about that as you decide what to ‘get’ your mom this year.

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.

HEALTHY IDAHO MAGAZINE info@healthy-idaho.com 866.884.3258

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

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I consider this to be a profound spiritual issue. Think about it—we earn three times as much as our grandparents did, so why aren’t we three times as happy? Income and earning money gets emphasized more than happiness, family, or even freedom. We daily jog on a steady treadmill of materialism, but don’t seem to be gaining much ground in areas of real importance. As the holidays, and all their materialism tidal-wave around us, we need to consider some fundamental questions about where we’re going, and why.

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PINTEREST.COM/HEALTHYMAG To be included in our free online directory, please email your contact information to directory@healthy-mag.com

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

published by

Healthy-Idaho.com

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November 2014

PA R T Y E S S E N T I A L S F O R

Holiday

GET-TOGETHERS

THROWING A PARTY THIS HOLIDAY SEASON? WANT TO IMPRESS WITHOUT SPENDING A FORTUNE OR GETTING OVERLY STRESSED? TAKE A LOOK AT THE FOLLOWING TRENDS AND SUGGESTIONS TO HELP YOU THROW THE PARTY OF THE YEAR WITH EASE. DÉCOR

FOOD

Candles and melted wax are all the rage right now. Imagine inviting your guests into an elegantly lit room with the aroma of spices in the air. Set the mood off right by finding some great smelling candles to light around the room.

Hot appetizers will warm up your guests from the chilly weath and make them eager to come in and begin socializing. Buffet style is a great, easy way to serve your appetizers, and make sure you have more than enough for your guests.

Semi do-it-yourself décor will make your job a lot easier and less expensive. In the age of Pinterest, you don’t have to be a creative genius or spend a lot of time racking your brain on how to create a beautiful centerpiece or table setting. Look up a few holiday DIY crafts but choose wisely. Too much DIY can appear tacky.

Chocolate is a mood-boosting food that is very adaptable. From hot chocolate, boxed chocolate candy, or baked goods you can easily find a form of chocolate to go with your theme. It may be wise to include some sugar or gluten-free options for your guests with dietary restrictions.

Refined rustic has made a huge appearance on the décor scene, and isn’t expected to go out of style for a while. Take advantage of the ease and frugality of this trend by incorporating burlap and mason jars into your décor. These can also be easily customized and turned into a DIY project.

Global cuisine is a fun and intriguing approach to food and also creates great conversation. Try finding widely-liked foods from many different cultures and do a bit of research about each. It’s okay if you have to substitute some local ingredients for any odd or difficult-to-find ingredients as long as the recipe still works.

E N T E R TA I N M E N T

Intimate games and small musical or entertainment acts have replaced big acts of entertainment that last the duration of the party. Asking a local musician or even your friends to feel free to bring their instruments could lead to a fun night of getting to know each other better. Social games are also a fun way to provide lasting entertainment. Roleplaying games, like murder mystery games, are a great way to get people out of their comfort zone and interact with everyone else. A service station is a great way for guests to unite and open up to one another. Find a local nonprofit, charity or cause that needs something simple, and make that part of the party. One example is to have a handful of knitting looms started, and guests can each take part in making yarn hats for the needy in the community. Something as simple as a cookie decorating station in the kitchen can help initiate conversations and bring some warmth into your party. Give half of the cookies to someone you all know. Photobooths can be a relatively inexpensive or even DIY attraction for your guests. There are companies that rent out portable photobooths that print out photos on the spot. You could also set up a backdrop and find some funny props from a dollar or party-supply store for your guests to take their own photos. To remember the moment, create a sign with a custom hashtag for your guests to use on social media.

DISCONNECT

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IF YOU’RE FEELING BRAVE, HAVE A PLACE NEXT TO YOUR DOOR WHERE PEOPLE HAVE TO LEAVE THEIR PHONES BEFORE THEY GET INTO YOUR PARTY.

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CELEBS WHO FIND A HAPPY PLACE LIFE IS GOOD. SOMETIMES WE JUST NEED A LITTLE REMINDER. THESE HAPPY QUOTATIONS BY SOME OF OUR FAVORITE CELEBS MAY HELP KEEP THINGS IN A POSITIVE PERSPECTIVE.

“Seriously, I’m Kidding.” Ellen Degeneres

“When someone else’s happiness is your happiness— that is love..” Lana Del Rey

“I think happiness is what makes you pretty. Period. Happy people are beautiful. Drew Barrymore

“Joy is what happens to us when we allow ourselves to recognize how good things really are.”

“I would rather spend my time with people who make me happy than with people who I have to impress.” USHER

Marianne Williamson

“A day without laughter is a day wasted.”

“People say that money is not the key to happiness, but I always figured if you have enough money, you can have a key made.” ~ Joan Rivers

Charlie Chaplin

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November 2014

Remember, on the road to abundance, the extra mile is the stretch of road that’s never crowded. As long as you follow your heart and never stop learning, you’ll turn not older, but newer every day.

Achieving HAPPINESS In general, we all want to be our best. We want to feel successful. Abundant. Happy. Yet, it’s one thing to want to maintain a happy, abundance mentality, and it’s another to actually live it. Problem is, sometimes we look for success in the wrong places or we try to achieve it in the wrong ways.

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ometimes we get on the wrong road in life, and don’t want to turn around or ask for directions. To help you redefine, recognize, and achieve abundance, here are 55 truths that will keep you focused and moving forward:

1. Aquiring knowledge doesn’t mean you’re growing. Growing happens when what you know changes how you live. 2.

You can’t have good ideas unless you’re willing to generate a lot of bad ones.

A good idea without action is nothing at all.

It’s not so much about finding opportunities as it is about creating them.

6. 7.

10 percent of our life is decided by uncontrollable circumstances. 90 percent is decided by how we react to those circumstances.

19. Right now, there’s a lot you don’t know. 20. Having a plan, even a flawed one at first, is better than no plan at all. 21. In the beginning, you need to say “yes” to a lot of things to discover and establish your goals. Later on, you need to say “no” to a lot of things and concentrate on your goals. 22. No matter how you make a living or who you think you work for, you only work for one person—yourself. The big question is: What are you selling, and to whom? 23. We all have different strengths. What worked for someone else might not work for you. 24. To be great does not mean you have to dominate others. It means you have to dominate your own potential. 25. Being successful is a journey, not a destination.

38. You have the ability to clear negativity from your mind with a single thought. 39. There is a lesson in everything you do, and learning the lesson is how you move forward. 40. No matter how smart you are, you will make mistakes. 41. There’s no such thing as “risk free.’” Everything you do or don’t do has an inherent risk. 42. Saying “no” to the right people gives you the time and resources required to say “yes” to the right opportunities. 43. Just because you can doesn’t mean you should. 44. Simplicity is often a major factor of success. But the process of simplifying things is rarely easy. 45. Cutting your losses is often better than the alternative.

What we don’t start today won’t be finished by tomorrow.

26. Being happy and being successful are two different things.

If you’re waiting for the perfect conditions, ideas or plans to get started, you’ll never achieve anything.

27. Being busy and being productive are two different things.

46. We are all multi-dimensional human beings with simultaneous dimensions of success and failure in our lives.

28. Life is full of opportunities to feel exactly the way you want to feel.

47. Confusion isn’t a bad thing. It means you’re growing and thinking.

29. It’s usually only as good or bad as you think it is.

48. If your child grows up wanting to be like you, you matter.

30. You have every right to be happy, but it’s up to YOU and only YOU to exercise that right. Read The Happiness Project.

49. Good looks attract the eyes. Personality attracts the heart.

You can raise the bar or you can wait for others to raise it. Either way, it’s getting raised. Oftentimes, the only reason they want you to fit in is that once you do they can ignore you and go about their business.

10. If you keep doing what you’re doing, you’ll keep getting what you’re getting. 11. Change is often resisted when it is needed the most. 12. Discipline is choosing what you want most over what you want right now. Read The 7 Habits of Highly Effective People. 13. The harder you work, the luckier you get.

31. Results are more important than the time it takes to achieve them. 32. Your success isn’t just about you. It’s about how you positively impact the lives around you. 33. When caught up in the moment and your emotions are soaring, you’re bound to make poor decisions.

14. Kindness and hard work together will always carry you farther than intelligence.

34. Any fool can criticize, condemn and complain, and most fools do.

15. Life is not easy, especially when you plan on achieving something worthwhile.

35. Holding onto anger is like grasping a hot coal waiting to throw it at someone else – you’re the one who gets burned.

16. Tough times don’t last, but tough people do. 17. Nobody succeeds alone. 18. Lots of successful people have failed as many times as they have succeeded.

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36. When you spend time worrying, you’re simply using your imagination to create things you don’t want.

50. It’s uncomfortable to challenge the status quo, but it’s worth it. 51. Sometimes you just have to do your own thing your own way, no matter what anyone else thinks or says about you. 52. If you awake with the thought that something wonderful will happen today, and you pay close attention, you’ll often find that you’re right. 53. If you want love, give love. If you want friends, be friendly. If you want money, provide value. It really is this simple. 54. If there was ever a moment to follow your passion and do something that matters to you, that moment is now. 55. An abundant life is when you assume nothing, do more, need less, smile often and realize how fortunate you are right now.

37. Life isn’t always logical.

November 2014

Holiday Stress, Holiday Health WRIT TEN BY DR. MARGARET LEWIN

14 HEALTHY IDAHO

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." ~John Fitzgerald Kennedy

Healthy-Idaho.com

Thanksgiving can be one of the most joyous holidays of the year, but it can add tremendous stress, not to mention a ton of calories, to your already stressful (and calorie-laden) life if you don’t prepare ahead. To avoid being one of the average Americans who consumes an extra 600 calories daily between Thanksgiving and New Year’s Day (that is over 6 extra pounds), here are some tips for avoiding the stress and extra pounds without losing the holiday spirit:

THE MENU

Think Thin: Remember, there is always a way to make it healthier!

THE PREPARATION

Having MORE than enough time is the key •

Clean out the refrigerator and freezer the weekend before the feast so you have plenty of room to organize carefully.

•

Complete a detailed shopping list, working from the recipes on the menu.

•

Buy non-perishables (such as canned pumpkin and condiments) well in advance, storing them together so they’re easy to find.

•

If you’re planning special items such as a fresh turkey or ham, order it in advance, arranging to pick it up or have it delivered a day ahead if possible.

•

Working backwards, calculate when you’ll have to start preparing each item, how to organize oven temperatures and burner space, and make a careful check-off list to keep in front of you as you prepare the meal.

•

Set the table in advance, working from your menu to lay out serving bowls and serving implements.

•

Plan distractions and games for young children to keep them out of the kitchen.

•

Make sure your schedule allows at least 20 minutes for you to have a small snack and a relaxing cup of chamomile tea before your guests arrive!

•

The turkey: consider using fruits or vegetables to moisten the stuffing instead of butter or other fats; use complimentary seasoning.

•

The gravy: plan to serve the turkey au jus – while the turkey is resting, pour the fat out of the roaster, and deglaze the remaining natural juices with white (or red) wine .

•

For before-dinner nibbles: serve cut-up vegetables with low-fat dips.

•

Sweet potatoes: forget the marshmallows. Instead, layer sliced potatoes with sliced apples and bits of brown sugar and a heart-healthy margarine.

•

Serve a good salad (low-fat dressing on the side) and several vegetables instead of the assorted carbs.

•

If white potatoes are essential to your menu, bake them and serve with fat-free sour cream and chopped chives.

•

Cook the cranberries with sweet fruits (such as pears) to cut way back on the sugar.

•

Concentrate on fruit-based, low-fat desserts such as angel food cake layered with lightly-microwaved fruit and served in pretty glasses.

Healthy Habits … Wherever You Are: Whether you’re the guest or the hostess, avoid over-indulgence during the festivities.

•

Eat a light snack an hour or so before the party so the hors d’oeurves aren’t so tempting.

•

Start your dinner with generous portions of the healthiest and least fattening foods; eat slowly; once your appetite has been sated, reach for small portions of the more calorieladen choices if you MUST.

•

Limit yourself to one alcoholic drink per hour, “making-do” with low-calorie such as soda water with a splash of cranberry juice throughout the evening.

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THE EXECUTION

Delegate, Delegate, Delegate! Few people really like to be guests; often they’ll feel important if they can take an active part.

November 2014

29.1 Million

Americans Have Diabetes

(9.3% of the country) 21 MILLION AMERICANS HAVE ACTUALLY BEEN DIAGNOSED 8.1 MILLION ARE UNDIAGNOSED

NEW CASES IN 2012

(20 YEARS OR OLDER)

1.7 Million

69,071 Diabetes Kills 69,071: The number of 2010 death certificates that listed diabetes as the underlying cause of death.

234,051 certificates listed diabetes as a contributing cause of death. Furthermore, studies show that death from diabetes is severely underreported.

DIABETES REPORT, 2014

SCOPE OF THE PROBLEM

37%

of US adults 20 or older have prediabetes.

DIABETES AND DISEASE Those diagnosed with diabetes have

EYE PROBLEMS:

a 1.7 times higher chance of dying

44%

diabetic people over the age of 40 have

of all new cases of kidney failure

vessels in the retina, leading to vision

were due to diabetes. (2011)

loss). (2005-2008)

ized for a heart attack and stroke.

208,000 people younger than 20 have diagnosed diabetes (type 1 or 2).

4.2 million

KIDNEY PROBLEMS:

from cardiovascular disease. They are also more likely to be hospital-

AMPUTATIONS

73,000

In 2010, there were 73,000 nontraumatic lower-limb amputations performed on people with diabetes.

diabetic retinopathy (damage to blood

EMERGENCY ROOM Visits a Year (2011) Hypoglycemia & Diabetes: 282,000 Hyperglycemic Crisis: 175,000

$245 Billion

Total direct and indirect costs of diabetes in the US, 2012. 16 HEALTHY IDAHO

Healthy-Idaho.com

FEEL ALLERGY

ASTHMA

THE

DIFFERENCE.

I M M U N O LO G Y

CHRONIC COUGH

WHEN TO SEE AN ALLERGIST:

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.

• If you have a cough that lasts more than eight weeks. • If your cough is associated with symptoms of asthma.

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.

St. Lukes Meridian 520 S. Eagle Rd #1245

NOW ACCEPTING NEW PATIENTS

• 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.

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1000 N. CURTIS RD. #303 BOISE, IDAHO

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 ?

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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

November 2014

Fit To B

If you’re not happy, and you know it— do some push-ups

app y

(Clap, Clap, Clap) There are so many benefits to exercise and as a trainer I could go on forever but one of the more powerful reasons to be fit is the happiness it can bring you. Some may argue that I am totally wrong and that you hate all things exercise, but I challenge you to take a leap of faith, or a jump or a skip, and see how happy exercise can make you feel. Here are just a few reasons: IMPROVED SELF-ESTEEM

When you exercise, your body releases chemicals called endorphins. Endorphins are mood boosters that enhance feelings of optimism and satisfaction. These happy chemicals interact with the receptors in your brain and help to reduce your perception of pain. They also help trigger a positive feeling or a sense of euphoria when you have completed a long run or hard work out. You’ve probably all heard of a “runner’s high.” That rush can help with a positive outlook.

APPROXIMATE PERCENTAGE OF YOUR BODY WEIGHT YOU LIFT DOING A MODIFIED PUSHUP IMPROVED SLEEP

We could all use more sleep and exercise can help that. In a 2010 study, researchers at Northwestern University put people with insomnia on a 16week exercise program, starting with walking, riding a bike or jogging for 10 to 15 minutes at a time; by week six, they were doing 30 to 40 minutes, four times a week. Afterward, subjects reported a significant bump in the quality of their shut-eye—they fell asleep faster, slept more hours, experienced better moods and felt more alert during the day.

IMPROVED IMMUNE SYSTEM

“Exercise has been shown to increase antibody production by as much as 300 percent. Exercise also directly increases the number of T-cells in your body which help fight off the bad stuff.” People who exercise tend to report higher levels of happiness which, in turn, helps improve the immune system independent of the physiological effects of the exercise.

We can “Get Happy” right now. (I can see you singing along) Schedule in your exercise, set out your clothes and feel the happiness start to flood over you.

STRESS RELIEVER

When our body is under stress it releases a hormone called cortisol which can slow down our metabolism and encourage fat storage. When you begin to exercise you are actually stressing out your body. Cortisol is released. The good thing is as we continue to work out, our body learns to handle the stresses we put on it and cortisol production is minimized. Our adaptation to exercise stress can also translate how we handle other stressors in our lives as well.

TREATMENT FOR ANXIETY AND DEPRESSION

Research has shown that exercise is an effective way to treat mild or moderate depression. Dopamine, a neurotransmitter, helps with feeling pleasure. As we age our dopamine levels drop and exercise is a proven way to elevate dopamine activity.

ABOUT THE AUTHOR

Matt Kirchner tacfitness.com

Matt Kirchner is a Certified Personal Trainer (NPTI, CPT) CSCS (Certified Strength & Conditioning Specialist)

18 HEALTHY IDAHO

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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

208.343.3652 Facebook.com/HealthyIdaho

November 2014

Sources: Journal of Applied Physiology and altitude.org

FITNESS

ALTITUDE TRAINING How Effective is it?

Training for sports is becoming more and more competitive. It is not sufficient to sporadically train an hour here and there. An athlete must do everything he or she can to gain a competitive edge. In the realm of running, many athletes have turned to altitude training to supplement their regular training. However, there is dispute as to the effectiveness of altitude training. The theory of altitude training comes from the belief that exercising at a high altitude enables the body to become acclimated to lower levels of oxygen. This process improves the body’s ability to deliver oxygen to blood and, hopefully, greater oxygen delivery will lead to improved performance. Acclimating to the altitude also causes an increase in small blood vessels, improves the body’s ability to manage waste acid, increases the concentration of red blood cells, and changes the structure of muscles. However, altitude training is also fraught with problems, and some problems can even effectively cancel out supposed benefits. While a greater concentration of red blood cells may be better for oxygen delivery, too many red blood cells can cause blood to become thicker, making the blood flow sluggish. Sluggish blood flow makes the heart work harder. High altitudes can also deliver other adverse effects. Excessive weight loss may occur, and high altitudes can even weaken a person’s immune system. The muscle repair process can also be damaged. Additionally, altitude sickness may occur, inhibiting the athlete from training. An athlete interested in altitude training should weigh the potential costs and benefits as well as research ideal techniques.

LIVE HIGH – TRAIN LOW

The theory behind this regimen is that the body will acclimatise to altitude by living there, while training intensity can be maintained by training at (or near) sea level. Hence, the beneficial effects of altitude exposure are harnessed whilst some of the negative ones are avoided. However, residence at altitude must be for more than 12 hours per day and for at least 3 weeks. With this technique, improvements in sea-level performance have been shown in events lasting between 8 and 20 minutes. Interestingly, athletes of all abilities are thought to benefit.

LIVE LOW – TRAIN HIGH

The idea behind this regimen is that the athlete is exercising in a low-oxygen environment, while resting in a normal-oxygen environment. There have been some interesting findings suggesting that this technique might work, but there are no good studies showing that the technique makes any difference to the ultimate competitive performance of the athlete at sealevel. Additionally, training intensity is reduced so some athletes may find that they actually lose fitness using this regime.

LIVE HIGH – TRAIN HIGH

Maximum exposure to altitude. Evidence of a positive effect at sea level is controversial, and there is less support for this method amongst experts.

WRITTEN BY C AITLIN SCHILLE

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FITNESS

WHY YOUR FITNESS GOALS

FAIL

How to Set Short-Term and Long-Term Goals For Fitness

We’re pretty good at setting long-term goals—lose 40 pounds, learn to like vegetables, run a marathon, etc. But we often fail at setting the short-term goals that make the long-term ones come true. It’s a big mistake to not set short-term goals and have a reward system to fit those goals. Say your goal is to lose 50 pounds. Reaching that goal is realistically months or a year away, and people rarely stay on track if they only set that one big goal. Build a framework of smaller goals, and you’ll find that larger goal actually happens. Small goals keep you engaged for the longterm, and rewards help you stay motivated. For example, a great short-term goal to achieve a bigger purpose is something like this: “I will go to the gym three times this week and then reward myself by buying a new shirt.” SHORT-TERM GOALS AND REWARDS ARE IMPORTANT BECAUSE: • THEY ARE EASIER TO CONTROL THAN LONG-TERM GOALS. • THEY GIVE INSTANT GRATIFICATION, INSTEAD OF MAKING YOU WAIT FOREVER. • THEY BUILD CONSISTENCY AND MENTAL STRENGTH. Consistency is the real challenge people face when trying to reach fitness goals. Consistency does not mean perfection. All it means is you are basing your life around simple-to-follow principles such as getting to the gym three to four times per week and eating a healthy and balanced diet. It means you are mentally strong enough to act for the future.

The human body is the best picture of the human soul." ~Ludwig Wittgenstein

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ABOUT THE AUTHOR

Greg Marshall

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

November 2014

FITNESS

Ski Safety Tips SAFETY MEANS NO INJURIES!

WRITTEN BY BOB THOMPSON SKI PATROL

While you may have heard this stated differently referencing accidents, part of the thrills and chills of skiing are the spills. Even us hero types will have an occasional “oops,” and this is particularly true for skiing in the early learning stage or for experienced skiers pushing their skill envelope as we all do in racing endeavors. So how do we survive the inevitable? Millions of words have been written on skiing safety, all with an element of fact, but here are my personal thoughts on the subject. BE IN CONDITION:

If you don’t think you would be up for four quarters of touch football, you probably aren’t ready for a day on the mountain slopes. Your muscles, besides moving your body parts, also hold them together and keep them from moving beyond their intended range of motion. Even if you are a run-a-day lodge skier, physical conditioning will enhance your enjoyment and safety and who knows, you might even want to do two runs.

SKI IN CONTROL:

Sounds like a no brainer, but half of the injuries I treat in ski patrol are on patients

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who got going too fast and “just lost it,” for unknown causes. You can only blame snow snakes so often! If you’re going too fast to control your course, make a big turn uphill or sit back and bail out! Keep your skis above the snow to avoid their digging in and causing twisting problems. Ski School will teach the proper technique for this escape.

REMEMBER, HIGH OUT-OF-CONTROL SPEEDS INCREASE: • The likelihood of injury in a fall.

10 WAYS TO PREPARE FOR SKI SEASON This is to remind skiers how to prepare for the ski season and to remind non-skiers why they do not ski. 10. Visit your local butcher and pay $30 to sit in the walk-in freezer for half an hour. Afterwards, burn two $50 dollar bills to warm up. 9. Go to the nearest hockey rink and walk across the ice 20 times in your ski boots carrying two pairs of skis, accessory bag and poles. Pretend you are looking for your car.

• The chance of collision, sometimes fatal, with a fixed object like a tree. • The chance of collision with another skier. In addition to more injuries, this can also lead to litigation. If control is any problem, check into Ski School for a lesson. Only the good take lessons!

CHECK YOUR EQUIPMENT: In the event of less than perfection in the two topics discussed above, your equipment is your last line of defense against injury (except dumb luck). Modern binding technology may not be totally perfect in preventing any injury, but when properly applied and adjusted, it does a fantastic job of preventing lower extremity injuries. If renting, know how your bindings work and check their operation before heading up the lift. If you have your own equipment, have it checked at the start of the season. Bindings do not take any special maintenance but they are part of a boot/machine system and their operation should be periodically checked by a certified binding technician. HINT: Most premature binding releases are caused by snow stuck to the ski boot not letting the binding “set” in the normal skiing position.

SKI PREP

8. For ski boot simulation at home, put a pebble in your street shoes and tighten a C-clamp around your toes. 7. Buy a pair of gloves and immediately throw one away. 6. Go to McDonald’s and insist on paying $6.50 for a hamburger. Be sure to wait in the longest line. 5. Clip a lift ticket to the zipper of your jacket and ride a motorcycle fast enough to make the ticket lacerate your face. 4. Drive slowly for five hours - anywhere - as long as it’s in a snowstorm and you’re following an 18 wheeler. 3. Fill a blender with ice, hit the pulse button and let the spray blast your face. You’d almost believe you’re skiing in front of a snow maker! 2. Dress up in as many clothes as you can and then proceed to take them off because you have to go to the bathroom. 1. Repeat all of the above every Saturday and Sunday.

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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

AVOID COMMON MISTAKES:

A few of my pet peeves are skiers who stop to rest, chat or whatever in dangerous places. These include lift exits, blind spots where approaching skiers cannot see you in advance, or narrow places where all people on the run must pass. Keep your energy up with periodic light meals. At high altitude, it is very important to keep properly hydrated—drink water! And yes, avoid alcohol while skiing. If tired, stop and rest or make that last run down to the base for that relaxing beverage. We’re all out on the slopes for the fun of it. Let’s enjoy the good times with no injuries! LAYERING: When skiing or snowboarding, the trick to staying warm and dry is layering. Clothing helps keep a layer of air next to your body. Multiple layers help hold more air, which increases the insulating effect. To avoid overheating, simply peel off a layer or two when your body heat goes up with exercise.

YOU SHOULD LAYER AS FOLLOWS: • First, a light synthetic fabric that can pull moisture away from your body. • Then, add a cozy thermal layer or two for warmth. Polar fleece works well. • Top it off with a wind-proof jacket. Remember, jackets with closures at the waist, wrist and neck do a better job of trapping warm air, and a breathable fabric will prevent your layers underneath from getting damp. • Layering works just as well for your pants and gloves too.

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

AVALANCHE SAFETY: Before heading into the backcountry, check with the proper authorities about the risk of avalanches in your ski area. Knowing when, where and how to plan your trip comes with proper education and experience. To reduce your risks, observe these principles: • Never go into the mountains alone. • Always carry the proper safety equipment, such as an avalanche beacon. • Know what to do if you are caught in an avalanche. SNOW BLINDNESS: Sunny days are the most enjoyable for skiers. But remember, you must protect your eyes. In the winter, your eyes are exposed to light from above and below when it’s reflected up off the snow. This doubles the intensity of ultra violet rays. Prolonged exposure can actually burn your eyes, and eventually cause snow blindness. Symptoms of snow blindness include pain in the eyes and extreme sensitivity to light. If you ever experience snow blindness go inside to a dark or dimly lit room and apply cool compresses to your eyes until the pain subsides and tolerance to light returns. With a good pair of sunglasses or goggles, you can protect your eyes from both the sun and the wind. Avoid sunglasses with metal frames that are cold against your face. Also, be sure your lenses have the proper UV protection. For the best protection, choose sunglasses that block UVA and UVB rays between 290 and 400 nanometers (nm).

The Do’s & Don’ts DO • Start to get into shape early. Whate ver you do, don’t tackle the mountain with we ak legs and body muscles. You’re asking for a cast or something worse. Stretching, and los ing a few extra pounds before you hit the slopes will help reduce the incidence of accide nts. • Wear a hat. We lose a lot of body he at through the head. • Always focus 10 0 percent of your att ention on your skiing and the mountain in fro nt of you. Keep 25-50 fee t between you and other skiers.

DON’T • Try a run beyond your experience. • Obstruct the tra il. If you fall or have to stop, get off the track qu ickly. • Ski with shoddy equipment. Loose bindings, or equipment you don’t understand, can make skiing dangero us or just a lot harde r. • Ski alone. Let so meone know where you’re skiing and when yo u’ll be back.

November 2014

RY R S TO C OV E

“Emergency physicians will diagnose your issue, give you a splint and send you to someone like me,” “And then you’ll get a expensive ER bill, plus whatever the orthopedic doctor charges.” Dr. Dave Hassinger

Give Us a BREAK

How DOC is revolutionizing emergency care for orthopedic injuries. WRITTEN BY MICHAEL RICHARDSON

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eing a friend or neighbor of Dave Hassinger, MD, was a fortunate association. You could call him day or night with your fractures, sprains and tears, and if he was available, he’d go down to his orthopedic practice with you, flip on the x-ray machine and get you on the path to recovery. “People would be nervous to call me and ask, but I wanted them to call me, and I’d help them if I could,” Hassinger says. But eventually, he and his fellow orthopedic doctors realized their Boise patients needed this direct access on a larger scale, and DOC (Direct Orthopedic Care) was born. Now, you don’t need Hassinger’s cell phone number to get orthopedic care the same day as your accident. You can just walk into DOC. “Now it’s open to everybody,” he says. “Our patients really needed a service like this.” Hassinger, a mountain bike enthusiast himself, is used to treating orthopedic injuries from downhill biking, motorcross, trampolines and whatever other situation people get themselves into. The stories and accidents of friends and colleagues led to the idea of a less expensive, faster, higher quality alternative to the Emergency Room for orthopedic accidents, which is exactly what DOC is. One of the biggest misconceptions about orthopedic injuries like fractures and ligament tears, Hassinger says, is that you have to go to the emergency room to get treated. “Emergency physicians will diagnose your issue, give you a splint and send you to someone like me,” Hassinger says. “And then you’ll get a expensive ER bill, plus whatever the orthopedic doctor charges.” DOC allows you to walk in the same day as your accident and see the doctors you’d end up seeing anyway, while avoiding the $2000 ER bill. Furthermore, after a trip to the ER, sometimes you have to wait until an orthopedics office has an opening, meaning you could wait a week for someone to put your fracture in a cast. “Here you have direct access to a specialist,” Hassinger says. “The way we do things now versus the way the world used to work is very different.”

A BENEFIT TO THOSE WITH HIGH DEDUCTIBLES Insurance plans with high deductibles are more and more common. When an accident happens, high deductibles can put a huge strain on finances, especially if the emergency room is involved.

IMMEDIATE SPECIALIST CARE What many people don’t realize is that the doctor you see in the ER isn’t actually an orthopedic specialist. He or she is a general emergency physician. If you have heart attack, the ER physician can’t perform the necessary treatment, but will call a cardiologist. Likewise, emergency physicians will refer orthopedic issues to an orthopedic doctor.

Hassinger recalls the story of one individual who was injured biking. This person went to the ER, and then went to an orthopedic specialist. Because of the high deductible on his insurance plan, he had to pay $1900 out of pocket before insurance kicked in.

At DOC, they are able to give you a more accurate diagnosis, better care, faster care and at a fraction of the cost. This is because the only people involved are the professionals taking care of you. There are no hospital managers or CEO’s to pay. DOC has a team of orthopedic specialists on call 365 days a year and is open until 8pm every night for emergencies.

Hassinger says the same care given through DOC would have cost about $400-$500.

DOC physicians can treat all varieties of fractures, dislocations, ligament tears, sprains, and arthritisrelated problems in all age groups.

Compared to the costs at St. Alphonsus or St. Luke’s in the Boise area, DOC saves patients about 70 percent of the cost for x-rays, splints and facility fees.

The average wait time is under five minutes, which is much better than the wait times at local emergency rooms for non-critical patients. In addition, total treatment time is about half of what you can expect in a hospital setting.

TRADITIONAL EMERGENCY ORTHOPEDIC CARE 1. 2. 3. 4. 5. 6.

Fracture arm on trampoline. Go to ER, wait to be seen. Trip takes two hours total. ER doctor puts are in a splint, gives you a referral for an orthopedic specialist. You call the orthopedic specialist, who gives you an appointment for 4 days later. Orthopedic specialist puts arm in a cast. Bills come, total cost is about $2000.

DOC EMERGENCY CARE 1. Fracture arm on trampoline. 2. Go to DOC. Wait time five minutes. Total treatment time, one hour. 3. Specialist immediately starts treatment for fracture. 4. Bills come, total cost is $500.

DIRECT ORTHOPEDIC CARE | 7979 W. Rifleman St., Boise, ID 83704 | 208.321.4000 | boisedoc.com HOURS OPEN Mon-Fri 8-8 ; Sat-Sun 10-8 | OPEN 365 days a year including Holidays Facebook.com/HealthyIdaho

November 2014

THE POWER OF

W R IT T E N BY A S H LE Y E VA NS ON

RELIGION HAS LONG EMBRACED THE CONCEPT OF GRATITUDE, AND THE HAPPINESS AND HEALTH THAT FLOURISH AS A RESULT. BUT NOW SCIENCE HAS ACCEPTED AND PROVEN GRATITUDE TO BE A POSITIVE FORCE. SO WHEN IT GETS DOWN TO IT, THE REPETITIVE, TIME-CONSUMING TASK OF WRITING THANK-YOU LETTERS IS ACTUALLY GOOD FOR YOU!

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obert Emmons, professor of psychology at the University of California, Davis, and author of Thanks! How the New Science of Gratitude Can Make You Happier, is a forerunner in gratitude research. He conducts experiments that measure the physical and emotional results of gratitude and ingratitude—and they truly do have a direct effect on your body and spirit.

BENEFITS OF EXPRESSING GRATITUDE

For example, Emmons’ ground-breaking research has proven that people who are grateful have higher levels of positive emotions like love, optimism, joy, enthusiasm, and happiness. “The practice of gratitude as a discipline protects a person from the destructive impulses of envy, resentment, greed, and bitterness,” Emmons says. He also states that those who are grateful are able to cope better with stress, they sleep better and have more energy, and they even have more resilience toward illness and have greater physical health. “Gratitude works because, as a way of perceiving and interpreting life, it recruits other positive emotions—like joy, contentment, and hope—that have direct physical benefits, most likely through the immune system or endocrine system,” Emmons says. “We have also found that when people experience gratitude, they feel more loving, more forgiving, and closer to God.” On the flip side, ingratitude can have the opposite effect. Those who are ungrateful show signs of loneliness, increased depression, and lack of meaning in life. Like gratitude, it too has a direct effect on your body’s health. “If ingratitude is combined with hostility, resentment, or cynicism—as it often is—then the cardiovascular disease risk is increased,” Emmons says. “Ungrateful people may also be at greater risk from stress-related diseases because they handle stress more poorly than do the grateful people.” So how do you show gratitude? You can always “count your many blessings,” which has proven to be a great help. But here’s where the thank-you letter comes into play. Emmons says that by sharing gratitude, all of the above benefits are amplified. So expressing thanks to someone else doubles your joy.

Emmons recalls a study done in 2005 that examined what happened to people when they wrote a thank-you letter to someone they felt they had never properly thanked. They delivered the letter and personally read it to the person, nothing more. After having completed the assignment, the letter-givers were happier and more content. They went in for follow-ups one week, one month, and even three months later, and most still showed signs of increased happiness.

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EMMONS BELIEVES THE POWER OF A THANK-YOU NOTE IS INCREDIBLE, AND THAT THERE ARE THREE MAIN BENEFITS: 1. Expressing emotions magnifies the feeling, so expressing thanks makes our gratitude stronger. 2. Expressing thanks builds and strengthens relationships. Gratitude is the relationship-building emotion, so not only do we benefit on an individual level, but we create better bonds with others. 3. It humbles us. The natural man has a self-serving bias and the tendency to take sole credit for everything positive. Acknowledging that something good is a result of someone else provides us with a humbling experience.

THANK-YOU NOTE BASICS

So how does one write a proper thank-you letter, making sure to express sincere gratitude for another person? A lot of people don’t write thank-you notes because they either don’t know what to say, feel like they can only write generic, impersonal things, or they’ve forgotten and it’s too late to send one now. Don’t let these stop you. Remember, silent gratitude benefits no one. The key is to focus on the giver. What does the gift mean to you? How does it make you feel that the giver acknowledged you? Try to concentrate more on the person than the gift, although mentioning the specific gift is a must. OUTLINING A TYPICAL THANK-YOU LETTER: 1. Greeting: “Dear Johnny,” or more personal, “Hey Johnny!” 2. Thank them for the gift, and be specific: “Thank you so much for the lovely pearl bracelet.” 3. Mention something about the gift, why you like it, and/or how you are planning to use it: “It is absolutely stunning, and I feel so beautiful when I wear it.” 4. Express gratitude for the time, effort, and thought the giver put into the gift: “It was so nice of you to think of me, and you knew exactly what I would love.” 5. Mention a brief personal comment about the giver, like the next time you plan to see them, mention their family, or express feelings about your relationship: “You are such an amazing person, and I feel so lucky to be your friend.” 6. Sign off with “Love,”“Sincerely,”“Thanks again,” etc., and sign your name. It’s that simple! You can elaborate and, of course, add more than one sentence to any or all of these steps, making it as short or long as you feel appropriate. Writing an uncomplicated letter like this can mean the world to someone, and make a tremendous difference in your relationship with them. An easy way to get your thank-you notes written quickly is to have envelopes already

stamped and labeled with your return address, and to always have stationary on hand. Make it a goal to immediately sit down and write a quick note as soon as you receive a gift. Think of it as the quicker you write a thank-you, the more grateful you are. Also, you should never feel indebted. There is a crucial difference between indebtedness and gratitude. If you feel like you have to repay the debt or have a sense of obligation to the person, no good will come of your thank-you. True gratitude is where we are glad to be indebted to the person, truly happy to give thanks. Just remember in your thank-you writing endeavors, any letter is better than no letter, so despite tardiness or embarrassment of poor writing skills, or whatever is keeping you from the task. Just do it—your happiness depends on it!

THANK-YOU NOTE ETIQUETTE

The website thank-you-note-samples.com lists common mistakes made in thank-you notes. Make sure you don’t do one of the following: • Don’t talk about yourself—the point of the letter is the gift, not you. • When thanking someone for money, don’t mention the amount in the note. • Don’t print out a thank-you card. Take the time to write a hand-written letter. After all, they took the time (and money) to buy the gift. • Don’t include fewer than three sentences. • Don’t write a thank-you note for receiving a thankyou note. It gets too confusing and isn’t necessary. • Don’t wait more than two weeks to write a thankyou, and don’t wait a year to mail letters for wedding gifts. • Don’t get personal with a business letter. It’s best to just stick with thanking them. • Don’t email thank-you letters. Unless you know them really well and speak with them often, email is too impersonal.

Thank-you Writing for Kids

Getting your kids to be as enthusiastic about writing a thank-you letter as they were about receiving the gift can be a challenge. But it’s a good habit to develop early on and kids should know that gratitude is important. Here are some ways to get your kids excited about writing a thank-you note. • Make their own stationary: pull out the crafts and let them color, paint, sticker and design their own personal cards. They can even make a stockpile for the future. • Give them their own address book: help them fill out an address book of their own that they can take with them on vacations or to summer camp. • Take a picture thank-you card: if your child is too young to write a letter, take a picture of them with their gift and have them sign their name on it. Create a drawing thank-you letter: again, if they’re too young to write, have your kids draw a picture of themselves with their gift.

November 2014

Why Crying Is Good for You HUMANS ARE THE ONLY BEINGS WITH THE AMAZING GIFT TO EMOTIONALLY CRY. ALL ANIMALS THAT LIVE IN AIR PRODUCE TEARS FOR LUBRICATION, BUT ONLY HUMANS CAN PRODUCE TEARS IN RESPONSE TO EMOTIONS. CRYING IS OFTEN SEEN AS A SIGN OF WEAKNESS IN OUR SOCIETY, BUT THE WIDELY UNKNOWN POWERS OF TEARS CHALLENGE THAT STIGMA AND SHOULD REVERSE IT. OUR TEARS HAVE BEEN SCIENTIFICALLY PROVEN TO MAKE US FEEL BETTER. 28 HEALTHY IDAHO

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wellness

“We need never be ashamed of our tears.” -Charles Dickens

hysiologically, tears work as an immune booster. Tears contain lysozyme, one of the most powerful antibacterial and antiviral agents ever discovered. It has the ability to destroy 90-95 percent of all bacteria that comes in contact with the eyes within 10 minutes. Without this germ fighter, simple eye infections would likely cause us to go blind. If you’ve ever had a “good cry” and felt better afterwards, you have experienced another miraculous phenomenon of tears. Biochemist and “tear expert” Dr. William Frey discovered that tears shed in response to emotion as opposed to tears from irritation (like those shed while cutting an onion) contain more toxic byproducts. During times of stress, our tears help rid our bodies of stress hormones and toxins that have built up. Emotional tears also have up to 24 percent more albumin content, which is a transporter protein. So don’t feel embarrassed about those tears streaming down. They are literally washing much of the sorrow away. Let that be a warning, then, that those who suppress tears have been found to have higher levels of stress hormones in the body, which can contribute to diseases such as high blood pressure, heart disease and ulcers.

Crying is also beneficial because it gaps the mental and physical world. “Crying is the transformation of distress into something tangible, and that process itself helps to reduce the feeling of trauma,” says Roger Baker, clinical psychologist and visiting professor at Bournemouth University. The solution to a problem or a needed feeling of peace may just require a few teardrops to help clear the mind and restore the body. “What soap is for the body, tears are for the soul,” says an old Jewish proverb. We are only fighting fire with fire when we worry ourselves with the avoidance of crying as we also try to manage the underlying reason for the desire to cry. Rather than hide our feelings and suppress the desire to cry, we would do ourselves a great favor by identifying the emotion, allowing our body the response it needs to deal with it, and then addressing the real cause of the emotion. No matter how often it happens, we all know that a good cry makes us feel better. The next time you feel a surge of tears welling in your eyes, allow yourself the opportunity to release some stress, calm the body and clear the mind. You will find that even if your circumstances have not changed, your outlook will improve. Source: www.pbs.org

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November 2014

Play is one of life’s fundamental principals, as basic and necessary as sleep, vitamins and dreams

Play Why We Must

“The opposite of play is not work. It’s boredom or depression.” WRITTEN BY MICHAEL RICHARDSON

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In 1966 Charles went to a tower overlooking the UT campus and started shooting people, killing 16 and wounding many others. That a man like this would suddenly commit such an atrocious act baffled the nation. A team of experts assembled by the Texas governor came up with one interesting conclusion among the causes: Charles did not play enough in his life. Raised in an abusive and authoritarian home, he was deprived of many opportunities afforded to other children. Dr. Stuart Brown, who was on the governor’s team, said that the committee unanimously identified Charles’ lack of play as a “key factor in his homicidal actions.” Play is not given much thought in the scientific community, nor in the adult community at large, for that matter. It is dismissed as something kids do, and tied to irresponsibility. But a small number of researchers are beginning to show the medical community that play shouldn’t be considered a dismissible activity. In fact, according to the National Institute for Play, play is where we gain many tools that make us successful. “A lifelong lack of play deprived [Charles Whitman] of opportunities to view life with optimism, test alternatives, or learn the social skills that, as part of spontaneous play, prepare individuals to cope with life stress,” the National Institute for Play’s website says. Dr. Brown went on to study many other cases of violence, and found that play can act as a deterrent to violence. He claims that antisocial behavior and depression are also connected to absence of play in childhood. But many people grew up in abusive households and were deprived of play, and this doesn’t mean they’ll go crazy at some point. In Whitman’s case, he was abusing amphetamines and medication, and also had a small tumor in his brain that scientists say could have contributed to his actions. The more reasonable connection between lack of play and one’s life is that it leads to a lack of skills that make adult life easier. So far, research has shown play to be vital for social fluency, cognitive development and more. Consider something as simple as children playing with Legos, dolls or sticks. These children are creating symbols and metaphors and becoming fluent in the idea that something can mean more than it is. A stick is a wand, a closet is a palace and sawdust is hot lava. The ability to make associations like this aids creativity and is essential in everyday adult tasks.

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When play happens in a group, people learn empathy, altruism and other vital social behaviors. Participants are afforded the opportunity to both give and take in play scenarios, and how to do so the right way. Play creates an environment where social skills blossom. “Play is one of life’s fundamental principals, as basic and necessary as sleep, vitamins and dreams,” Brown writes. Play is also connected to something called divergent thinking, which is the ability to consider a variety of options from a single point and think fluidly. It could be that play is at the heart of our problem-solving abilities. Play also puts individuals in a community setting where the skills of mutual trust and cooperation are formed to achieve goals together. Perseverance is another skill developed during play, which is obvious when observing the child who spends all day building an intricate fort. In Brown’s work he says that people who are severely play-deprived share some common traits: diminished impulse control, predilection for addiction, shallow interpersonal relationships, inflexibility and more. Brown has conducted years of research on rats, and has found that depriving rats of play leads to brain development that isn’t normal. Neotony, the retention of immature qualities into adulthood, is something humans have in abundance. Whether it’s dad joining in the slip-n-slide or grandma playing charades, we’re good at not acting our age. This flexibility gives us “a leg up on adaptability” according to Brown. The bottom line is that play is valuable, and not a waste of time. Our industrious culture needs a shift in thinking in this regard. A handful of companies have incorporated play into their businesses, rather than separating the two, as play aids creativity. For these companies, play doesn’t mean goofing off, but is more about how you approach the tasks at hand. “Play is a state of mind,” says Joe Wilcox, IDEO Toy Lab inventor, former circus performer and kinetic sculptor. “I’ve heard it described as a visceral form of learning. It really doesn’t matter what the activity is, it’s the way you approach the activity that makes it play.” In fact, Brown says play can require a ton of effort. Play happens when you care about the task at hand, and really approach it with joy. Perhaps it is for this reason that Plato said “You can discover more about a person in an hour of play than in a year of conversation.” Embracing the spirit of play at the workplace keeps you functional under stress and refreshes your attitude and desires.

THE DEATH OF SPONTANEOUS PLAY Those familiar with Calvin and Hobbes will remember Calvinball, invented by the pair, which had no rules except those created spontaneously in the moment. “The only permanent rule in Calvinball is that you can’t play it the same way twice!” Calvin declares to the reader. Calvinball captures the nature of true play: it’s freely chosen, doesn’t have external goals, and it’s pleasurable. Research suggests that spontaneous, natural play provides important benefits in cognitive development, such as measurement, equivalency, balance, spatial reasoning, conservation, reversibility, logical classification and creativity, according to Fergus P. Hughes of the University of Wisconsin. But adults seem to be robbing children of these benefits more and more, according to Jaak Panksepp, a play expert. Too often, kids are not free to choose how they play, their play has goals set by parents, and it sometimes isn’t pleasurable, all of which make their play less natural (think competitive organized sports). “Play is now increasingly rule bound and organized by adults and seems increasingly lost in our evermore regulated and litigious society where too many kids have little freedom to negotiate the social terrain on their own terms,” Panksepp said in an interview with the Journal of Play. Running around in the woods and playing in empty lots is replaced by a schedule of games, meets and practices. Failure to provide enough natural play to our children may be the force behind the dramatic increase of ADHD diagnoses in America, according to Panksepp. He worries about the amount of medication we give to our young people. He calls Ritalin a “play-reducing drug,” and worries that on top of taking away the benefits of play, these drugs may lead to these children to have elevated desires for drugs in the future. It may be that a diet of physical play could help children get off the track leading to medication, he suggests. Furthermore, as a culture we’ve changed the definition of what constitutes healthy, normal play. For example, what was once considered normal rough-and-tumble play years ago may now be considered a sign of pathology. In other words, an energetic child who is rough with peers may be seen as needing treatment today, when before it was considered ordinary. The benefits of spontaneous, natural play are well documented in children. Parents must consider this when faced with the decisions to medicate their children and put them in certain activities.

Sources: ttfuture.org, journalofplay.org

harles Whitman was a married, 25-year-old engineering student at the University of Texas, described as a “model citizen.” He was an Eagle Scout, and served as a Marine Sharpshooter. An early-age intelligence test showed he had an IQ of 139.

the nature of true play: it’s freely chosen, doesn’t have external goals, and it’s pleasurable. November 2014

{food}

recipes Ingredients 4 soft corn tortillas, cut into 1-by-2-inch strips 1 tablespoon extra-virgin olive oil 1 pound boneless, skinless chicken breast, trimmed of fat and diced 3 cups frozen bell pepper and onion mix (about 10 ounces) 1 tablespoon ground cumin 2 14-ounce cans reduced-sodium chicken broth 1 15-ounce can diced tomatoes, preferably with green chiles 1/4 teaspoon freshly ground pepper 2 tablespoons lime juice 1/2 cup chopped fresh cilantro 3/4 cup shredded reduced-fat Cheddar or Monterey Jack cheese

Directions 1. Preheat oven to 350°F. Spread tortillas in a

single layer on a baking sheet. Bake until lightly browned and crisp, 10 to 12 minutes. 2. Meanwhile, heat oil in a Dutch oven over

Chicken Tortilla Soup [ 1 1/3 CUPS EACH ]

serves 4

Making soups may have once been an all-day affair, but here’s a great example of how a few choice convenience products can renovate an old favorite for our modern, hectic lives. Some frozen vegetables, a few canned tomatoes and canned broth— and voila! a Tex-Mex favorite in minutes.

32 HEALTHY IDAHO

medium-high heat. Add chicken and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes. Transfer to a plate using a slotted spoon. Add pepper-onion mix and cumin to the pot. Cook, stirring occasionally, until the onions are lightly browned, about 4 minutes. Add broth, tomatoes, pepper and lime juice; bring to a simmer and cook, stirring often, until the vegetables are tender, about 3 minutes more. Return the chicken and any accumulated juice to the pot and cook, stirring, until heated through, about 1 minute. Remove from the heat; stir in cilantro. Serve topped with the toasted tortilla strips and cheese.

Nutrition Information: Per serving: 357 calories; 12 g fat (5 g sat, 4 g mono); 87 mg cholesterol; 24 g carbohydrate; 37 g protein; 4 g fiber; 603 mg sodium. Source: www.eatingwell.com

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recipes

Soupe à l’Oignon Gratinée

[ ON I ON SOU P ] serves 6

Onions always make me thinkof Alsace-Lorraine. So, perhaps a Riesling from there will do the trick here, or a Crémant d’Alsace whose bubbles will help cut through the richness of the cheese and sweetness of the onions. Ingredients

Directions

6 tbsp unsalted butter 8 cups cold Beef Stock 81/2 cups sweet onions, thinly sliced Salt and pepper as needed 4 garlic cloves, minced Cayenne pepper as needed 2 tsp curry powder 1 2 toasted baguette slices, 1/4-inch thick 11/2 cups Chablis 3 cups grated Gruyère cheese 2 tbsp all-purpose flour 1 tsp chopped parsley

1. Preheat the oven to 450°F.

4. Take the pan off the heat and pour in the cold stock,

2. Heat the butter on medium heat in a large,

stirring thoroughly to distribute the flour throughout the soup. Return the pan to the heat and bring to a boil; reduce the heat to low and simmer for 30 minutes.

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thick-bottomed pan. Add the onions and sauté until they’re softened and a light caramel color, 20 to 25 minutes. 3. Add the garlic and curry powder and continue

to cook for another 2 minutes, until the spices release their oils and subsequent aroma. Add the Chablis and reduce until the wine is cooked dry, 18 to 20 minutes. Add the flour and cook for 2 more minutes.

5. Season the soup as needed with salt, black pepper, and

cayenne pepper. Ladle the soup into oven-safe bowls, and top with slices of toasted baguette covered with plenty of Gruyère. Place the soup into the oven or under a broiler and cook until it’s golden brown and bubbly, about 10 minutes. Bistros and Brasseries: Recipes and Reflections on Classic Cafe cooking, from The Culinary Institute of America

November 2014

{food}

“

Life itself is the proper binge.

”

- Julia Child

THE DIABETIC’S DIET

Experts say a healthy diet could boost brain power, prevent cancer and may even help treat diabetes.

vegetables, nuts, seeds and whole grains. Water-soluble fibers found in oat bran, beans, nuts and apples, for example, help to balance blood sugar. Flax seeds are another excellent source of fiber.

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Consume vegetable proteins which include legumes, nuts, seeds and peas, or lean animal protein (turkey, chicken and fish) with each meal. Protein drinks that have low sugar levels are good as they help modulate blood sugar levels.

Focus on quality fats. Salmon and other fish as well as nuts and seeds are excellent “good fat foods” that help combat disease. Another way to integrate more quality fats into your diet is to use olive and flax oil in your salads.

4Go granola.

Because hormone deficiency has been linked to diabetes, eat lots of "brewer's yeast," wheat germ, whole grains, soy products, onions, and garlic. Onions and garlic will help lower blood sugar levels and protect against heart disease.

Eat several small planned snacks between meals, keeping your insulin and blood sugar levels regulated.

Enjoy plenty of berries, plums and grapes which contain vital chemicals that protect your vision.

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Follow a diet high in fiber,

How Foods

SAP ENERGY P WRITTEN BY ANGELA SILVA

SUGARY FOODS

erhaps one of the largest factors that affects our daily productivity and attitude is our energy level. Feeling refreshed and alert throughout the day can make all the difference in our ability to accomplish difficult tasks and stay motivated. Unfortunately for millions of Americans, fatigue plagues their minds and bodies, hindering their work performance and quality of life. Although the cause of fatigue varies between individuals, it is often as simple as dietary choices. The food we eat is the fuel that runs our bodies, so it makes sense that the quantity and quality of food we eat affects how our bodies run. Here are some common energy-draining culprits that could easily be modified to get your edge back.

HIGH-FAT FOODS

When you eat a meal with a lot of fatty foods, your body must work extra hard to digest them. This means the body must concentrate blood in your digestive tract and away from other parts of your body. With all of the energy directed toward digestion, you will feel significantly less energetic for up to eight hours. Some research has even suggested that fatty foods diminish shortterm memory and muscle function. So the next time you’re tempted to ditch the brown bag and head to a fast-food joint for lunch, know that your energy will suffer and you might not remember where you parked your car at the end of the day.

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High-sugar foods, like donuts, muffins, and sugary cereals, cause your blood sugar to rapidly rise, providing a lot of simple carbohydrates for quick energy, followed by a crash once they are all used up. This causes the brain to shut down the production of orexin, which is a neuropeptide that makes you feel alert. Without the energy from carbs and that feeling of mental alertness, your day may not be getting off to the best start. Instead, try eating something with more protein, like eggs.

CAFFEINE

Caffeine is a stimulant, so shouldn’t that make me feel extra alert? Not quite. Caffeine works as a stimulant in the short-term, but once it has worn off your blood sugar levels will drop lower then before and you’ll experience a “crash.” Caffeine also contributes to dehydration, another cause of fatigue, and the combined effects of a sugary, caffeinated drink with dehydration are a surefire way to make you tired and sluggish. A lot of research has been focused on the effects of energy drinks on fatigue. In one study from Loughborough University, two groups of adults were asked to perform monotonous tasks. One group was first given sugary energy drinks, and another was given an identical-tasting drink with only caffeine. After a half hour, the groups were performing the same, but after 50 minutes the sugary energy drink group was falling considerably behind. If caffeine alone will drain your energy, caffeine plus sugar may completely incapacitate you. To avoid the urge to drink caffeinated drinks, keep a refillable water bottle with you to quench thirst, and take a brisk walk to refresh your energy throughout the day.

LOW-IRON FOODS

A major cause of fatigue, especially among women, is iron-deficiency anemia. There are many causes of anemia, but a diet low in iron is a very common reason for fatigue. The function of iron is to help transport oxygen from the lungs to various parts of the body, according to the Centers for Disease Control. Without enough oxygen, your body may feel weak, tired, and even cold. To make sure you’re getting enough iron in your diet, try incorporating more dark leafy greens, like spinach, and more red meat into your meals.

Source: dailyhealthpost.com

November 2014

{food}

A Guide to Nut Butters

PEANUT BUTTER IS A CLASSIC CULINARY FAVORITE ENJOYED IN ALL SORTS OF DISHES AND BY PEOPLE OF ALL AGES. LATELY, OTHER NUT BUTTERS HAVE EMERGED, CHALLENGING THE TRADITIONAL CHOICE OF PEANUT BUTTER. IF YOU’VE BEEN CURIOUS ABOUT THESE RECENT EDITIONS TO THE NUT BUTTER AISLE, AND HOW THEY COMPARE TO PEANUT BUTTER, READ ON TO FIND OUT THEIR INDIVIDUAL QUALITIES AND SOME GREAT SNACK SUGGESTIONS.

PEANUT BUTTER HAS ABOUT 188 CALORIES, 16 GRAMS OF FAT AND 8 GRAMS OF PROTEIN PER SERVING. It is most known for its great supply of protein and as the soul mate for grape jelly. What you might not know is that peanut butter also provides good amounts of niacin, which helps improve cholesterol, and manganese, which helps build healthy bones. Slap it on some bread with jelly for a tasty lunch, spread it on some crackers for a snack, or dip your apples in it to help get your daily fruit in. Whatever way you choose, you can’t go wrong with the classic PB. ALMOND BUTTER HAS ABOUT

202 CALORIES, 18 GRAMS OF FAT AND 4 GRAMS OF PROTEIN PER SERVING. It is a contender against peanut butter, boasting a higher concentration of monounsaturated fat (good fat), and less saturated fat (bad fat) than peanut butter. For the calorie counter, however, the extra fat does bump up the calorie content. Almond butter also offers magnesium, manganese, and vitamin E to the consumer. Almond butter tastes great spread on toast or used to make homemade granola bars.

CASHEW BUTTER HAS ABOUT

188 CALORIES, 16 GRAMS OF FAT AND 6 GRAMS OF PROTEIN PER SERVING, making it very similar nutritionally to peanut butter. It is also high in magnesium and copper. The mild flavor of cashew butter makes it very similar to peanut butter and is a good alternative for those with peanut allergies. Cashew butter tastes great in a smoothie or with oatmeal or as a celery dip.

36 HEALTHY IDAHO

HAZELNUT BUTTER

HAS ABOUT 180 CALORIES, 19 GRAMS OF FAT AND 4 GRAMS OF PROTEIN PER SERVING. It is full of vitamin E, copper and manganese. When you heard the words “hazelnut” and “butter” together, your mind may have jumped to Nutella, but think Nutella without the chocolate and you’ve got yourself a healthy alternative. The rich flavor of hazelnut makes it a good option for desserts, pairing great with chocolate or fruit.

SOY BUTTER

HAS ABOUT 190 CALORIES, 14 GRAMS OF FAT AND 7 GRAMS OF PROTEIN PER SERVING. It is bursting with vitamins and minerals like iron, magnesium, potassium, and zinc. Since this butter is made from dried soybeans, it is a great option for those with nut allergies. Its texture is very similar to peanut butter and can be used as a direct substitute for anything with peanut butter. Try it spread on graham crackers or in cookies and you won’t be disappointed!

! . A? LCIUMND L ELND CA FAT A G, T NU ER A ED VIN CH

T , FIB UR AT Y SER MU U O IRON F SAT E VER HOW E. B A O M E M S O R I N T T E R TO B T A S A T HA HAS .5 GR AF SUG NO M ANT I W LLA H 3 S O R T, ’ T W

IT AM SE N TE S NU UT W GR DE DO E 1 B A 2 W ’ S Healthy-Idaho.com IT

EATSMART

Do what’s good for your mind, body and soul. WRITTEN BY LIFE FITNESS

5 PAINLESS WAYS TO

CUT 500 CALORIES Now, you may be experiencing something that is all too common on a weight loss journey — plateau. Don’t stress! A slowdown in weight loss is totally normal at this stage in the game. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they’re gone! Here are some ideas:

Downsize it.

Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways.

Don’t clean your plate.

Leave behind just a few bites from every meal. You’d be surprised how just a few bites of food can suddenly become hundreds of calories saved.

Go for whole.

Fruit and vegetable juices can be loaded with calories, especially if they contain sugar. Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you’ll get a lot of valuable fiber. Now, that’s smart eating!

Skip the extras. Avoid the fat.

Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions. Forget about them. You can do it!

Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you’re sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won’t even notice the difference!

mix carbs with protein

Carbohydrates >

It’s essential to eat moderate amounts of both before exercising. Low-fat meats and carbohydrates filled with whole grains are the best bet.

>timing matters: Having something in your stomach before exercising provides needed energy, but

Carbohydrates, like pasta, provide the body with energy, and protein, like chicken is important for muscle building and repair. eating just before a workout could upset your stomach. Aim to eat a meal three-to-four hours before exercising and then a small snack a half-hour to 45-minutes before. Expect your cardio workout to last more than two hours? You may want to eat a meal filled with carbohydrates like brown rice or wheat pasta.

More food advice from our experts can be found online at Healthy-Idaho.com

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November 2014

newsworthy related to larger dissections. Direct visualization is delivered with high-resolution optics and delicate instruments allow an array of options for specific tissue manipulation. When necessary, complex cases may utilize multiple approaches, and previously operated on patients with ongoing problems may be successfully managed with this minimally invasive solution. The SMART Clinic is a team comprised of five board certified medical doctors who are experts in minimally invasive spine care. The physicians work together as a team to deliver consistent, comprehensive spine care, including diagnostics, treatment and recovery.

a revolutionary approach to

BACK SURGERY How modern endoscopic spine surgery is changing the management of sciatica, herniated disks and many issues related to back pain.

eople all across the world suffer from back pain. Spine related injuries are one of the most frequent and significant issues that affect a person’s athletic or working career. Herniated discs are a common cause of the pain, but many hesitate at the prospect of intervention, as back surgery for a herniated disc is frequently associated with a difficult recovery and harsh side effects. The medical community is increasingly turning to a minimally invasive spine surgery (MISS) procedure called endoscopic discectomy as the modern solution to the management of herniated discs. This procedure requires only a small incision, and specially-designed tools are able to target and treat herniated discs without unnecessary damage to bones or muscle. In Utah, at The SMART Clinic, we have been proponents and practitioners of endoscopic spine surgery for nearly fifteen years. It is a treatment option that is getting more attention and widespread acceptance, especially with patients. In addition, we have been educating and instructing other medical professionals about the performance of this surgical approach since 2001. THE BENEFITS OF THIS MODERN APPROACH TO MANAGING A HERNIATED DISC: • There is just one small incision made to allow access for the very small instruments. It can be covered with a band aid! • No muscle or bone is unnecessarily dissected. This means faster recovery and less pain. • Side effects are minimized. • With experience, it is a remarkably fast procedure with significantly less risks for adverse outcomes. Often, patients feel immediate relief and they go home shortly after surgery. As an outpatient procedure, patients are usually walking and performing light home activity on the same day. This is the new expectation for modern back surgery and the management of

38 HEALTHY IDAHO

complicated back pain. You don’t need to be scared to get back treatment anymore. WHY IS THIS MINIMALLY INVASIVE SURGERY GETTING SO MUCH ATTENTION NOW? Many surgeries performed today utilize some sort of scope in order to access a joint or abdominal space. Common ones include knee arthroscopies and abdominal laparoscopies. The first scope-type surgeries were actually performed, by some records, nearly 100 years ago. Endoscopic spine surgery was first practiced and published in the mid 1980’s and incorporated into textbooks since that time. Many quality papers and studies have been published worldwide that document the progress endoscopic spine surgery has made over the last 30 years. During the past fifteen years, we’ve witnessed a dramatic shift in thinking about minimally invasive spine surgery, here and around the world. Today, our most important and prestigious spine societies are now recognizing the successful outcomes that endoscopic spine surgery delivers to a comprehensive spine care program. Large teaching institutions are actively engaging the process of adding this technique to quality residency programs. As a result, we are seeing an increasing number of practicing physicians searching for educational and training opportunities. WHAT DOES THE TREAMENT DO? ENDOSCOPIC SPINE SURGERY The SMART Clinic’s comprehensive facility offers endoscopic spine surgery as a discectomy option, which is a procedure to target, shrink and remove a herniated disc, a common cause of back pain and back problems. The result is typically a significant relief of pain and nerve pressure. Using specially designed instruments, our surgeons are able to operate on the herniated disc without a large open surgery. This approach offers an ability to target a patient’s specific problem, address it surgically, and reduce issues

WHAT DO YOU THINK IS NEXT? Endoscopic spine surgery and this minimally invasive approach shall become the preferred procedure for many current spine surgery challenges, similar to the transition of other surgeries to a scope approach. It is an option that should be evaluated whenever an elective spine surgery is being considered. It’s also an option for addressing repeat surgeries, re-exploration procedures and failed surgeries for multiple reasons. Its adaptation will undoubtedly open up new ideas and applications. This approach is not a replacement for any particular spine surgery, rather it is a compliment that is likely to find its place much earlier in the management of appropriate spine surgery patients. Many elective spine surgeries may be considered and approached endoscopically as a result of following a comprehensive protocol. The learning process involved with performing endoscopic spine surgery is unique and significant. It requires a commitment of time and demands a specific skill set. In our nearly fifteen-year experience, we’ve realized a success rate that rivals published traditional open back surgeries, and documented extremely low adverse outcome issues. As with any procedure, it is NOT without risk and we have encountered some challenging adverse results. Each patient must be thoroughly evaluated prior to any elective surgery. Please visit www.theSMARTclinic.com for more information and contact. ABOUT THE AUTHOR

Scott Addelman, MD The SMART Clinic 801-676-7627 TheSmartClinic.com

Dr. Adelman, the President and Co-founder of The SMART Clinic in Sandy, UT, has practiced since 1995 and is a respected expert and instructor on minimally invasive spine surgery (MISS) in Utah, nationally and abroad. His extensive travel and training involves attending and participating in continuing education with national and international facilities, including Phoenix, Chicago, Los Angeles, China, Germany and France. His most recent lecture was delivered at The IV World Congress on Minimally Invasive Spine Surgery and Techniques (IV WCMISST), Paris, June 2014 (www.spineparis2014.com). The session: New alternative endoscopic spine surgery techniques. Dr. Adelman’s lecture, as the introduction to the session: “Can you believe this?” The SMART Clinic has a minimally invasive skilled team staffed by Board Certified physicians in Sports Medicine, Physical Medicine & Rehab, Electrodiagnostic Medicine and Pain Management. All of the physicians work in consultation to deliver a comprehensive service, with special emphasis on minimally invasive procedures. Drs. Giovanniello (Co-founder), Krull, Bertram and Condie are immediately available for appointment and consultation. Simply visit our website to submit your request and secure information.

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newsworthy

Sugar and DIABETES RECENT RESEARCH SUGGESTS THERE MAY BE A DIRECT TIE

A popular internet meme mocks an elementary school math problem.

“Question: John has 32 candy bars. He eats 28. What does he have now?” “Answer: Diabetes. John has diabetes.” But for years, diabetes experts said the sugar and diabetes connection wasn’t that simple. 28 candy bars will contribute to obesity, which contributes to diabetes, but claiming sugar caused diabetes was never a solid claim. Recent research from Stanford, UC-Berkeley and UCSan Francisco, however, says we may actually be able to point the finger at sugar. Their study suggests that countries with more sugar in their food supplies have higher rates of diabetes, independent of other factors. “For every additional 150 calories of sugar available per person per day, the prevalence of diabetes in the population rose 1 percent, even after controlling for obesity, physical activity, other types of calories and a number of economic and social variables,” reads a Stanford press release. “A 12-ounce can of soda contains about 150 calories of sugar. In contrast, an additional 150 calories of any type caused only a 0.1 percent increase in the population’s diabetes rate.” The study also showed that diabetes rates dropped when sugar availability dropped. This news adds emphasis to the dietary emphasis we’ve been getting from experts from years: stop eating so much sugar. While this study doesn’t prove sugar as a cause of diabetes, there is a library-size amount of research pointing to the dangers of excessive sugar consumption.

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November 2014

med money

A NATIONAL

ODA TAX $ A Public Health Victory or Ineffective Big Government? WRITTEN BY C AITLIN SCHILLE

Rosa DeLauro, a long-time Connecticut congresswoman, has introduced a bill to the House of Representatives that would initiate a nationwide tax on soda pop. The presentation of this bill has reignited the debate over such a tax. Proponents of the bill cite links between sugarsweetened beverages and the development of diabetes and obesity, while the rhetoric of the opposition hearkens back to the relative ineffectiveness of New York Mayor Bloomberg’s ban on Big Gulps.

Condemning the caloric-density of soda by citing the abovementioned statistics is powerful rhetoric for proponents of a national soda tax. But while these facts are alarming, a national soda tax might not do what proponents hope it will. Let’s consider how well current soda taxes work. Presently, 33 states have a form of soda tax. So, the majority of the country already lives under a soda tax, which has seemingly done nothing to combat obesity rates. Mississippi, Alabama, West Virginia, Tennessee, and Oklahoma, the five most obese states, all have soda taxes. However, three of the least obese states, Massachusetts, Colorado, and the District of Columbia, have no such tax. An article published in the Journal of Economics concluded that a soda tax did not lead to any average reduction in body weight across the board. The lead researchers of the study even went so far as to state that a soda tax is as fruitless as a tax on obesity. Part of the ineffectiveness may come from the propensity of consumers living under a soda tax to replace soda consumption with other high-calorie beverages such as fruit juice, sports drinks, or milk. Overall, while coming from an altruistic place, a national soda tax would likely do nothing but generate more revenue for the federal government. While it is a good idea in theory, a national soda tax is not the answer to the obesity epidemic.

40 HEALTHY IDAHO

Healthy-Idaho.com

Sources: nytimes.com, hsph.harvard.edu, stats.org

The Harvard School of Public Health (HSPH) maintains that sugary drinks are a significant factor in the obesity epidemic. Approximately 15 to 18 teaspoons of sugar are present in “normal”-sized 20 ounce sodas. To make matters worse, study has shown that people do not feel as full after drinking a soda as they do after consuming the same amount of calories in solid food. leading people to consume more total calories. The amount of sugar found in many sugar-sweetened beverages exceeds the American Heart Association’s recommended daily intake limit of sugar. By this vein, it is no surprise that the HSPH maintains that consumption of soda increases the risk of obesity, diabetes, and heart disease.

med money

Why Doesn’t My Insurance

WRITTEN BY C AITLIN SCHILLE

Cover This?

avigating your health insurance is a complicated and convoluted process. Laws governing health care coverage are constantly changing, and the language depicting how coverage works can be complicated and unclear. The frustration of the health insurance process can be heightened when coverage is denied. There are a few common instances where coverage might be denied, even partially.

INSURANCE ERRORS

First of all, your insurance company may have made an error. To combat this, carefully document the entire claims process—the date, time, and claims number, among other things. Keeping careful track will assist you in winning the fight against the insurance companies. Unfortunately, errors in insurance claims management are too common, so don’t be afraid to be assertive.

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BILLABLE VERSUS NOT BILLABLE

Another problem is that a normally free process may have been viewed as a billable visit, such as an annual free checkup. In this case, if anything at the free visit is performed, the visit will be billable. For example, if a malady is diagnosed, the visit will become billable.

COVERED VERSUS ACCEPTED

There may also be disconnect between your doctor stating that his or her office accepts your insurance versus if the doctor will be covered in your insurance network. If the office accepts your insurance but the doctor is not in your network, then you will be expected to pay the balance of the bill.

PROVIDER ERRORS

Problems with insurance coverage can also arise when information is missing from your provider. Sometimes the provider is negligent in supplying the insurer with information they have requested, or the information can get lost in the shuffle of thousands of other claims. Be sure to follow up with your insurer to make sure they have the information they need. Dealing with insurance companies can be a hassle, but with these tips you will be better equipped to expedite the process and get the coverage you deserve!

November 2014

Nutrition During

PREGNANCY

very good mother wants to provide her growing baby with the best in utero environment and nutrition. The old adage of “you are what you eat” is very much true. I am very frequently asked about the proper nutrition and essentially the do’s and the don’ts of proper foods and health during the prenatal period. The most common question I get is what foods to avoid, if any during pregnancy and lactation. Although there is a theoretical concern about processed lunch meat and listeria, I personally have never known of a single adverse outcome or infection from listeria contamination from cold cuts and processed lunch meat. Irrespective of that, I don’t recommend any processed meats as they are in general loaded with fat and associated with poor diets. The only two things that are truly an absolute must to avoid are alcohol and tobacco! Fish has in the past gotten an undeserved bad rap. I actually encourage my patients to eat more fish as fatty fish like salmon are extremely nutritious and very good sources of omega 3 fatty acids that promote good fetal brain development. Fish is also a very good source of calcium, and 80 percent of pregnant women do not have adequate intake of calcium. I generally give the advice of “if you take good care of yourself, you also take good care of your developing baby.” The question remains however as to what exactly constitutes an optimal diet during embryonic development. The vitamin that perhaps has received the most press is folic acid or folate. Folate is a B vitamin that is essential for many aspects of proper fetal growth, and in particular, fetal neurological development. For years the March of Dimes has promoted adequate folic acid as a way to decrease the probability of neural tube defects. The original research demonstrated that 400 mcg of folate daily

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was associated with fewer neural tube defects in mothers supplemented with folic acid. The American College of Obstetricians and Gynecologists actually recommends at least 600 mcg of folate and most prenatal vitamins ( PNV’s) contain between 800 and 1000 mcgs. The problem is that to be effective in neural tube defect prevention, adequate folate intake must be present between 3 months preconception to 3 months post-conception. If you wait till you get pregnant to start taking your PNV’s, you are already too late to get the full protection from folic acid supplementation. In addition to protecting against neural tube defects, I recently reviewed another article on the benefits of prenatal folic acid published in the American College of Obstetrics and Gynecology by Gaskins et al that is entitled, “Maternal Prepregnancy Folate Intake and Risk of Spontaneous Abortion and Stillbirth.” Of the 11,072 women and 15,950 pregnancies studied, those women taking more than 851 mcg of folic acid had a relative risk, (RR) of 0.91 of spontaneous abortion compared to those women consuming less than 285 mcg of folate. In lay terms, those taking adequate folic acid supplementation were 9 percent less likely to suffer a miscarriage than those not taking adequate amounts of folic acid supplementation. To avoid this problem, I highly recommend that all women of child bearing age supplement their diets with a PNV continuously till finished with childbearing. Iron is also very important and a significant proportion of pregnant women do not have adequate intake from diet alone. Iron is necessary for red blood cell development and a woman’s cardiac output must increase by 40 percent toward the end of the 1st trimester to supply herself and her growing baby with adequate oxygenation. Red meat is an excellent source of iron and protein. Just

make sure it is lean cuts like steak and roast. Avoid hamburger as it is loaded with fat. Diets too high or too low in protein are also of concern. In a publication by The American Journal of Clinical Nutrition it states that low protein diets, mostly or all vegetarian, are associated with small for gestational age infants and that diets too high in animal protein are associated with hypertension in their offspring. They recommend a “moderate protein intake of 18-20% as most likely to support women to consume the largest variety of nutrients across all food groups.” The take home message is a wide variety of foods. Vitamin D is the last one I will mention for now. This vitamin is particularly important for breast feeding mothers. A lack of proper amounts of Vitamin D and calcium may lead to osteoporosis later in life. If you nurse, which I highly suggest for all mothers, you essentially leach out calcium from your bones to give to your baby. If you do not replace the calcium lost by nursing you will be at a great risk for fractures and loss of stature later on. Again fish is a great source of calcium and the best source of vitamin D is simply the sun! What a great excuse to get outside! Lastly, maintaining a good weight is vital to your own health. Obesity is associated with many adverse pregnancy outcomes, including; an increased risk of gestational diabetes, preeclampsia, gestational hypertension, cesarean section, deep venous thrombosis, wound complications, shoulder dystocia, large and small babies, and a host of other adverse problems. ACOG has over the past few years revised the recommended weight gain for “healthy normal weight women” from 25-40 lbs down to 15-25 lbs of total weight gain during pregnancy. I try to encourage my patients to “eat for one and not for two.” Exercise is greatly encouraged, but that is for another time. In conclusion, a balanced diet with adequate amounts of folic acid, calcium, vitamin D, and moderate amounts of protein is best. This, along with a well-balanced exercise routine will serve both you and your baby well. ABOUT THE AUTHOR

Mark Saunders, MD Dr. Mark Saunders is a wellrespected board certified obstetrician and gynecologist that has been practicing for over 18 years.

Healthy-Idaho.com

A Doctor’s Guide to

On-the-Go

Healthy Eating Myths WHY A BURGER MIGHT BE BETTER THAN A DELI SANDWICH, AND OTHER TIPS Before you hit the road on that holiday vacation or business trip with a mindset of maintaining a healthy diet regimen, beware! What you “think” you know about healthy food choices can hurt you.

UNDER-SALTED FOOD MAY BE A DIET DISSERVICE. We season our food so it tastes good, and a properly seasoned meal leaves us more satisfied and less likely to binge and overconsume. What’s more, adding salt to fresh food only accounts for about 5 percent of the daily intake—well within bounds. But, “fresh” is the key word as more than 75 percent of an average person’s daily sodium intake comes from eating highly processed and prepared foods. Seek out those restaurants that utilize fresh ingredients, from produce to proteins. In a worst case scenario stop into a market and grab some fresh fruit, optimally organically grown, to tie you over.

BAGELS ARE THE “OTHER” WHITE BREAD. Many people are aware of the empty calories and the lack of any nutritional redemption in a slice of white bread. Commercial breads are the number one source of sodium in the average American diet. They also often contain significant amounts of refined sugar and fat in the form of detrimental omega-six polyunsaturated fatty acids. While many healthseekers do already avoid that slice of white bread for these many unappealing reasons, they may not know a seemingly benign plain bagel is equivalent to several slices of white bread… even before the addition of toppings or fillings.

LOW CHOLESTEROL ADVERTISING IS A FAT TRAP. Most are surprised to learn the cholesterol consumed in one’s diet has little or nothing to do with your blood cholesterol levels. Foods and menu items promoted as a “healthy” because they are “low in cholesterol” are often loaded with fat, sugar or other additives that cause more harm than a three egg omelet ever could.

BARS ARE BOGUS. Energy bars, protein bars, granola bars and other so-called healthy eating snacks are often marketed as an all-natural or otherwise nutritious choice. The fact is that many of these bars are highly processed and contain high levels of low-nutrient fillers and sweeteners like high fructose corn syrup (HFCS). Diets high in added sugars, fructose in particular, have been associated with an increased risk of developing hypertension, obesity, cardiovascular disease and other life-threatening medical conditions. Bars are also often loaded with artificial sweeteners such as aspartame that’s linked to a myriad of health ailments. The short term energy boost that bars provide are often followed by a “crash” that can cause you to eat yet more unhealthy bars or other food to get revved back up.

COUNTING CALORIES IS A FALLACY. A calorie is measured by turning food to ash and recording the amount of heat given off. The caloric content of a food or beverage item doesn’ t have much to do with how we actually metabolize our food. Additionally, calories alone do not accurately reflect a food’s nutritional value. For example, a 100 calorie soft drink is not the nutritional equivalent of a 100 calorie apple. Healthful eating isn’t about focusing on the quantity of calories, but rather it is about the quality of the consumable.

Below is a list of eight medically-based food facts to help you correct common dietary deceptions. This is information that’ll compel you to rethink your approach to healthy eating not only when you travel, but also when you’re preparing every day fare at home: 1.

DIET SALAD DRESSINGS ARE EQUALLY, OR MORE, DETRIMENTAL. Opting for a salad even with “light” dressing when dining out may not be the healthiest choice. Whether it is low calorie, low fat, or regular salad dressing, it’s often loaded with omega-six polyunsaturated plant oils—too much of which is associated with an increased risk of cardiovascular problems. In fact, consuming too much of these salad dressings can be even more harmful to your waistline and overall health than what you presume to be the “less healthy” menu items you were trying to avoid with the best of intentions. When opting for salad, stick with just a little olive oil, vinegar, fresh lemon juice or nothing at all. BURGERS BEAT DELI MEAT. Despite conventional thinking, the consumption of fresh red meat that isn’t over processed has not been associated with any increased risk of heart disease, cancer or mortality. Many restaurants today, outside of the fast food variety, offer freshly ground, quality burgers—some even use beef that’s organic, grass fed and pasture raised. In contrast to fresh red meat, the consumption of highly processed meat and meat products like those typically used in deli sandwiches—often presumed to be a healthier option over burgers—is associated with an increased risk of heart disease, cancer and mortality. Piling on a few zombiefied vegetables that have marginal nutritional value won’t give the meal much more health merit. DIET DRINKS ARE TIED TO DISEASE. The common misconception that you can avoid or compensate for poor food choices with diet drinks is a double edged exercise in futility. In fact, studies have shown that women who drink more diet drinks are heavier and have an increased risk of diabetes and heart disease.

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Whether you are at home or on-the-go, taking even these few considerations into account relative to the quality of the “healthy” food at hand can have a significantly positive impact on your diet and overall well-being. Indeed, the food and drink choices you make when traveling can put you on the road to good health or result in a figurative food fatality.

ABOUT THE AUTHOR

Dr. Mike Fenster Dr. Mike Fenster, “America’s Culinary Interventionalist,” is a Board Certified Cardiologist, chef and martial artist who’s cutting-edge medical expertise and insight, culinary talents and dedication to fit living convene in his uniquely integrative Grassroots Gourmet™ approach to food-born health. His upcoming book “The Fallacy of The Calorie: Why the Modern Western Diet is Killing Us and How to Stop It” is currently available for preorder at www.CardioChef.com.

November 2014

HEALTHSMART

Bicycle CAMERAS WRITTEN BY BONNIE SHELTON

Boise police say so far in 2014, there have been at least 80 crashes involving bicycles throughout the city. Some of those crashes have been hit-and-runs inflicting serious injuries to the cyclists. BOISE â&#x20AC;&#x201C; Often times, without witnesses or surveillance video from a nearby business, cyclists have no way of identifying who hit them. Treasure Valley cyclist Julie Trimble hopes a camera called Fly6 will change that. It's a camera and rear light that Trimble uses during her daily training rides. "With the camera on and the flashing lights, it slows down motorists, but it tracks everything that's going on behind you so you can focus on what's in front of you," said Trimble. Fly6 sponsors Trimble's racing team and sent the product to her and her teammates. She says the flashing lights help make a cyclist more visible to drivers, while the recording system acts as a second set of eyes. "There have been a lot of hit-and-runs in the area so it kind of allows people to feel a little bit safer," added Trimble. Doctor Joshua Barton knows firsthand how traumatizing a hit and run crash can be. In May, he was hit from behind by a driver in the North End while riding his bike to work. "For my accident, in hindsight, boy it would have been nice to have a nice shot of the driver," said Barton. That's because Boise Police are still looking for the driver who hit him. The investigation is ongoing. Meanwhile, it's taken months for Barton, a liver surgeon, to recover and get back to work full-time. Trimble hopes the presence of bike cameras will encourage drivers to be even more cautious around cyclists. She says the Fly6 battery lasts up to five hours, which is perfect for some of her longer training rides. "I think it's really cool and for those who have been involved in hit and runs and that are nervous about going back out on the road to ride, that's kind of a tragedy and this should help them feel a lot safer," she added.

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"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.

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

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November 2014

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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. 877-907-4044 801-355-1234

www.altiushealthplans.com 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. 20.14.071

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November 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.

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