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Small steps add up to big strides.
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The first five minutes of a workout are the worst. Ten minutes in? You’re feeling pretty good. Afterward? Fantastic. It all starts with one good choice.
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JANUARY 2015 VOL. VII № 1
12
fit in ‘1 5
Scared of Weights
Strength, metabolism, posture and balance are all benefits of weight training, but many don’t do it because it’s so foreign. Let’s break the ice and dive in.
16
Torture Time: Why Some People Hate Exercise Whether it’s because of the pain, the time or the commitment, lots of us hate exercise.
6 HEALTHY IDAHO
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Stuff You Didn’t Know About Supplements Did you know gummy probiotics on average have much less beneficial bacteria than standards formulations? Learn more about other supplements.
26
Fat Wars When it comes to fat, sometimes we make the mistake of calling evil good and good evil. Get to know the many sides of dietary fat
31
Dollars For Pounds A handful of companies have shot up recently who offer monetary incentives for losing weight. Does gambling on your weight loss work?
30
Big Now Bigger Later If you’re obese now, you have a much greater chance of being extremely obese later in life.
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TAKE BACK YOUR HEALTH Treating all of these conditions separately will cost you a lot of time and money. Effective weight loss often eliminates the need to treat these conditions.
Diabetes
Heart Disease
Metabolic Syndrome
High Blood Pressure High Cholesterol
Alzheimer's
Obesity Sleep Apnea
Stroke
Elevated Cancer Risk
Asthma Depression
Arthritis
Idahoweightloss.com Doctors specializing in medical weight loss B O I S E | N A M PA | T W I N FA L L S | F R U I T L A N D
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Healthy
LET'S BEGIN
IDAHO
®
WITH
It’s a new dawn. It's a new day. It's a new life. And I'm.....
FEELIN' GOOD!
I
LOVE THAT SONG BY MICHAEL BUBLÉ. I LOVE THE MESSAGE OF NEWNESS AND STARTING OVER—AND FEELIN' GOOD!
And, for that matter, the fact that the years don't have to bring decline, but in many measurable ways, allow us to improve. Think about where you were in the year 2000. Besides the obvious advances that come with age, what's different in your life since then? How have you changed? How have you improved? Are you happier? More content? Are you more or less spiritually inclined since then? As with every new year, of course next year will be here quickly. I’ve always asked how next year, this time, will be different than today. How will I be different next year? How will my income differ? My family? My marriage? My weight? My overall fitness? And, how different will these factors be in ten years? The question is, am I on the right path with each of these so that when 2015 or 2020 rolls around I will be stronger and better than I am today? Am I on a maintenance journey, trying to sustain where I’m at, or worse, am I still holding on to the ‘someday I’ll work harder and turn this around’ position? Think 2020 for a second. If the next five years roll as quickly as the last, we can clearly see our future if we don’t make some slight corrections to our daily routine today.
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
8 HEALTHY IDAHO
Surely it’s different for each of the key areas of our lives. Typically we’re stronger in some areas than others. Perhaps we are doing well in our relationships. Maybe we’re in career mode, with fitness and family on a slow simmer on the back burner. Finding a healthy balance in the areas of importance in our lives is the key. But it’s a delicate balance, and sometimes difficult to manage successfully without a well-crafted plan.
I’ve always loved the thought that where we are today is more important than where we were yesterday. And, where we are today is less important than where we’ll be tomorrow. If you’ve been meaning to work harder on your marriage, start today. If you’ve been failing to get fit, start today. Failure, like success, is never final. As Richard L. Evans has said, “The moment we close the books on one year, we open them on another. And no matter how good or bad last year was, there is this year now to consider. We have to keep at it. For life is a process, and not a finished product. And there is no moment that we can say that our picture is completed.” The point is that we should not be too stifled by our past mistakes. We should, instead, learn from them and move onwards towards the success we envision. And, just as our shortcomings of the past can generally be corrected, our past successes can also be improved upon. As long as we can keep moving forward and doing our best, no success, and no failure is final. As we sit at the dawn of a new day—a new life—let’s realize the power that is in us to change and grow—to become. Let’s revel in this state of ‘newphoria’ and envision who we can become tomorrow as we start our new year’s journey today.
JANUARY 2015 VOLUME VII, № 1
EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-idaho.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-idaho.com SALES AND MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick design@healthy-idaho.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com MAGAZINE EDITORS Gayleen Webb, Emma Penrod DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, 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.
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FITNESS
RUNNERS OFTEN TURN TO MUSIC TO STAY ENTERTAINED AND MOTIVATED DURING THEIR RUNS AND RACES. BASED ON SURVEYS BY SPARKPEOPLE.COM AND YOUR INPUT, WITH A LITTLE BIT OF STAFF BIAS, HERE ARE THE TOP RUNNING SONGS OF THE LAST FOUR YEARS, EACH LIST IS DESIGNED FOR A GREAT 60-MINUTE FIT- MIX!
TOP RUNNING Tunes by year
60-Min Sessions
25 Staff Fit-Favs
1. "Higher Ground" – Red Hot Chili Peppers 2. “Hit The Ground Running” - Keith Urban 3. “Makes Me Wonder” - Maroon 5 4. “This Head I Hold” - Electric Guest 5. “Slip” - Deadmau5 6. “I Gotta Feeling” - Black Eyed Peas 7. “Walk This Way” - Aerosmith 8. “Short Skirt/Long Jacket” - Cake 9. “The Spark” - Afrojack 10. “Survival” - Muse 11. “Geek USA” - Smashing Pumpkins 12. “Forever Young (Hamel Remix)” - Alphaville 13. “Larger Than Life” - Backstreet Boys 14. “Dancin’ With Myself ” - Billy Idol 15. “Thunderstruck” - ACDC 16. “Treasure” - Bruno Mars 17. “Gonna Make You Sweat” - C&C Music Factory 18. “Let’s Go” - The Cars 19. “September” - Earth Wind & Fire 20. “Knights of Cydonia”- Muse 21. “New Sensation” - INXS 22. “Counting Stars” - OneRepublic 23. “The Middle” - Jimmy Eat World 24. “Stone In Love” - Journey 25. “Rock & Roll” - Led Zepplin 26. “Here Tomorrow, Gone Today” - Lifehouse
2011
1. “Teenage Dream” - Katy Perry 2. "Rolling in the Deep" – Adele 3. “Keep Your Head Up” – Andy Grammer 4. “Moves Like Jagger” – Maroon 5 5. "Rope" – Foo Fighters 6. "Good Life" – OneRepublic 7. “Firework” - Katy Perry 8. "Raise Your Glass" – Pink 9. "Party Rock Anthem" – LMFAO 10. "The Edge of Glory" – Lady Gaga 11. "Born this Way" – Lady Gaga 12. "On the Floor"– Jennifer Lopez feat. Pitbull 13. "Brighter Than the Sun" – Colbie Caillat 14. "Dynamite" - Taio Cruz 15. “Just The Way You Are” – Bruno Mars 16. “Forget You” –Ceelo Greene
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2012
1. “Call Me Maybe” - Carly Rae Jepsen 2. “50 Ways to Say Goodbye” - Train 3. “Stronger-What Doesn’t Kill Me”–Kelly Clarkson 4. “We Are Young” - fun. (feat. Janelle Monáe) 5. “Good Feeling” – Flo Rida 6. “What Makes You Beautiful” - One Direction 7. “Rock & Roll Love Affair” - Prince 8. “Blow Me (One Last Kiss)” - Pink 9. “We Found Love” – Rihanna 10. “Set Fire to the Rain” – Adele 11. “Drive By” - Train 12. “Marry the Night” – Lady Gaga 13. “Shake it Out” - Florence and the Machine 14. “Pumped Up Kicks” – Foster the People 15. “Tonight is The Night” - Outasight 16. “Lights”–Ellie Goulding
2013
1. “Catch My Breath” - Kelly Clarkson 2. “Roar” - Katy Perry 3. “Wake Me Up!” - Avicii 4. “Best Day of My Life” - American Authors 5. “Everybody Talks” – Neon Trees 6. “Good Time” - Owl City & Carly Rae Jepsen 7. “Brave” - Sara Bareilles 8. “One More Night” – Maroon 5 9. “Blurred Lines” - Robin Thicke 10. “Locked Out of Heaven” – Bruno Mars 11. “I Knew You Were Trouble” - Taylor Swift 12. “Get Lucky” - Daft Punk 13. “Ho Hey” - The Lumineers 14. “Kiss You” – One Direction 15. “I Don’t Care (I Love It)” - Icona Pop 16. “Safe and Sound” - Capital Cities
2014
1. "Shake It Off" – Taylor Swift 2. “Ain’t It Fun” - Paramore 3. “All About That Bass” – Meghan Trainor 4. “Bang Bang” - Jessie J 5. “Happy” - Pharrell Williams 6. “We Were Us” - Keith Urban / Miranda 7. “Rude” - MAGIC! 8. “I Bet My Life” - Imagine Dragons 9. “Cool Kids” - Echosmith 10. “Love Runs Out” - One Republic 11. “Riptide” - Vance Joy 12. “Boom Clap” - Charli XCX 13. “Stolen Dance” - Milky Chance 14. “Congregation” - Foo Fighters 15. “Come With Me Now” - Kongos 16. “Animals” - Maroon 5
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fit in ‘15
TRAINING FOR A
Half Marathon
13.1
Completing a half marathon is a feat of strength, endurance, and mental fortitude that warrants respect. But the increasingly popular half marathon is a race approachable enough for almost any dedicated first-time racer to succeed. Aside from the inherent bragging rights, finishing 13.1 miles is an accomplishment that pays dividends of better physical health, mental strength, and a sense of achievement. But crossing the finish line starts weeks before race day as you make the physical and psychological changes necessary to condition your body and mind to be strong to the finish.
Depending on your current fitness level, you’ll need about 8-12 weeks to properly train for a half marathon, which requires significant planning and dedication. Summer vacations and tempting distractions will be ever-present. Remember your half-marathon goals and stay consistent to your set plans.
TRAINING DAYS GLYCOGEN STORAGE
Your body is typically only equipped with enough available energy in your muscles to power you through a couple hours of moderate exercise. As you train, your body develops greater stores of glycogen, allowing you to run further distances and for longer periods of time without hitting the wall.
a mind game; your body has enough to make it, but you need to convince it. Running consistently develops the mental stamina so essential to finishing the race.
TOUGHNESS
The physical pounding of running takes a toll on your body, and many runners drop out of races because of leg pain and discomfort. As you train, your feet, joints, tendons and muscles are strengthened to cope with the jolting and jarring impacts.
MENTAL DISCIPLINE
At times running another mile or climbing another brutal hill is
Training for marathons is usually based on a weekly schedule involving three different kinds of days: rest days, training days and the long weekend run. Your weekly goal is to slowly increase both your total mileage run and your maximum single-run distance. During the week, alternate running with rest days or cross training. On your running days, map out your runs (use a helpful website like runmyroute.com) to ensure a good distance, but also include variety where you run. Many training programs fail because
SAMPLE 10-WEEK HALF MARATHON TRAINING SCHEDULE Week Mon Tue Wed Thu Fri
Sat
Sun Total
1
4 mi.
Rest
3 mi.
Rest
3 mi.
3 mi.
Rest
13 mi.
2 3 Rest 4 3 Rest 5 Rest 15 3 3 Rest 4 3 Rest 6 Rest 16 4 3 Rest 5 3 Rest 8 Rest 19 5 3 Rest 5 3 Rest 10 Rest 21 6 4 Rest 5 4 Rest 11 Rest 24 7 4 Rest 6 4 Rest 12 Rest 26 8 4 Rest 5 4 Rest 9 Rest 22 9 3 Rest 4 3 Rest 8 Rest 18 10 3 Rest 3 Walk 2 Rest 13.1 Rest 21.1
12 HEALTHY IDAHO
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they were too repetitive, so don’t run around the same neighborhood every day. To combat boredom, also consider cross training with swimming or cycling for about the same period of time as you would run on one of your training days.
REST DAYS
Take your rest days seriously; your body needs to rest so it can build up muscle between runs. Counterintuitively, you need rest to get stronger. Use these days to proactively prevent injury from happening by icing any sore shins, feet or knees. Yoga, stretching, and walking are good activities, as is any low-impact and notstrenuous sport.
THE WEEKEND LONG RUN
At the end of each of your training weeks, complete a distance that challenges you; your goal is to push your body a little further than it’s gone before. However, this isn’t a death march, as your goal
is to run progressively longer distances, not cause injuries that will set your training back. For a half-marathon, you should work your way up to a long run of about 8 to 10 miles for at least two weekly runs before the big day. During these long runs, try to pace yourself so you know what your body is capable of. An extremely common mistake is to begin the race too fast because of all the anticipation of race day. Knowing your body’s limits allows you to pace yourself like the best racers do—start conservatively and make your second half faster than your first. You’ll make those last miles triumphant instead of torturous if you become familiar with your limits on these runs. Remember that you should be always thinking of the race day during these longer runs. Recreating the race day routine is mentally and physically important to performing your best on the day that counts.
• What clothes, shoes, and socks work best? • What sports drinks, if any, work best for you? and will they supply that kind at the race? • What should you eat for breakfast? • Also, training in the early morning is a good idea, because your body will be used to waking up early, which is when most races start.
Marathon-Novice-1-Training-Program
www.runnersworld.com/race-training/runnersworld-half-marathon-plan-beginners-14-weeks www.runmyroute.com newsinfo.iu.edu/web/page/normal/13735.html www.marathonrookie.com/half-marathontraining.html www.halhigdon.com/training/51131/Half
Idaho’s Best Half Marathons-2015
Thinkyou’reready,orneedagoal? Check these races out. March 14 Shamrock Shuffle A St. Patrick’s Day celebration! Caldwell, ID April 11 Lake Lowell Half Marathon Nampa, ID May 24 Coeur D’Alene Half Marathon Coeur D’Alene, ID May 30 Famous Idaho Potato Half Marathon Boise, ID August 22 Mesa Falls Half Marathon A nationally acclaimed race. Asthon, ID
Utah's Most Scenic Races
March 14 The Zion Half Marathon Run along the edge of Zion National park. Springdale, UT March 21 Canyonlands Half Marathon This race follows the Colorado River through a red rock canyon. Moab, UT May 2 N.O. Limits Half Marathon This is a challenging high elevation race. North Ogden, UT June 13 Utah Valley Half Marathon Enjoy Provo Canyon’s waterfalls and rivers and end in historic downtown Provo. Provo, UT June 26 Provo Midnight Run Grab your glowsticks and run a half on the Provo River Trail System. Provo, UT June 27 American Fork Canyon Half Marathon Amazing canyon run. American Fork, UT August 15 Park City Half Marathon Spectacular scenery abounds in this mountain race. Park City, UT Sept. 19 Top of Utah Half Marathon Logan, UT
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TIPS
FITNESS
Weight Training for Brand New Gym Goers WRITTEN BY ZACH GEE
WEIGHT TRAINING IS ONE OF THE MOST IMPORTANT TYPES OF EXERCISE YOU CAN DO. ITS BENEFITS INCLUDE INCREASED STRENGTH, INCREASED POWER, INCREASED MUSCLE MASS, INCREASED METABOLISM, INCREASED FLEXIBILITY, IMPROVED POSTURE, IMPROVED BALANCE AND STABILITY, AND DECREASED CHANCE OF INJURY. WITH ALL OF THESE BENEFITS, THERE IS A REASON WHY IT IS SUCH A POPULAR FORM OF EXERCISE. JUST BECAUSE IT IS POPULAR DOESN’T MEAN IT IS EASY, THOUGH. THE FOLLOWING FIVE TIPS WILL HELP YOU GET THE MOST OUT OF YOUR WEIGHT TRAINING WHILE DOING IT IN A SAFE MANNER.
TECHNIQUE IS KING
When performing a resistance training program, it is important to take the time to learn proper technique for each exercise in your workout program. Proper technique will allow you to train the muscles you intended to work. It will also allow you to make sure you are doing it with proper body alignment to decrease your chance of getting hurt while doing the exercise. Don’t worry if the resistance feels really light at the beginning. Untrained individuals can make strength gains on as low as 40% of their heaviest repetition of an exercise.
14 HEALTHY IDAHO
MAKE MULTI-JOINT EXERCISES YOUR PRIORITY
When starting a weight training program, it is best for the majority of your exercises to use more than one joint, and in turn, more than one muscle group. These types of exercises will help increase strength, balance, flexibility, and burn more calories than single joint exercises because they require great portions of the body to work together. Plus, they transfer better to real life activities. This priority will result in not only developing a great base of fitness to build on but also help you get results faster. An example of this tip would be to dumbbell row to develop strength in the muscles of your upper back and biceps instead of doing a bicep curl alone.
BALANCE: MORE THAN MIRROR TRAINING
One common mistake made by many beginners is to train the “mirror muscles” or the “beach muscles.” This approach leaves many muscle groups neglected and can eventually lead to muscular imbalances, injuries, and poor performance. To prevent this from happening, you should perform one set for the opposing muscle group of the muscle group you just trained. For instance, if you perform 3 sets of a chest exercise, you should perform 3 sets of an upper back exercise. These exercises don’t need to be done on the same day. There should be an overall balance of the weekly volume to deliver to help keep your body balanced.
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“BORING” IS BEST
One of the biggest mistakes beginners make with weight training is changing their exercise program too often. This beginner’s nervous system is so underdeveloped that it needs time to adapt to a stimulus and is also the reason, as was mentioned in tip 1, that strength gains can be made with such a light weight. Also, this is a big reason why weight trainers will often remark that their quickest progress came in the first six months of weight training. This differs from the highly developed exerciser who needs to change the workout program more often because the body quickly adapts to it. To get the most out of this tip, it is best for the beginner to follow a well balanced weekly program; and if technique is good, they should try to either lift more weight on an exercise and/ or lift the same weight for more repetitions each week. This strategy should be followed until progress has been halted for at least two consecutive weeks.
BE CONFIDENT
Many people, especially beginners, are often intimidated by the weights section of gyms. They are afraid that they will embarrass themselves in front of everybody. This is not a good mindset to have because it will hold you back from achieving your fitness goals. Plus, everybody had to start as a beginner. They were not lifting world record numbers in their first session. If you prioritize technique, you will look great.
Untrained individuals can make strength gains on as low as 40% of their heaviest repetition of an exercise.
BIO - Zach Gee is the owner of Blue Collar Personal Training LLC. He is also the coach for XtremePerfect Weightlifting. Before he started Personal Training, he spent time as a graduate assistant strength and conditioning coach for Utah State University. He has a B.S. in Exercise and Sports Science and an M.Ed. in Health, Physical Education, and Recreation. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, as well as a Sports Performance Coach through USA Weightlifting.
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January 2015
15
FITNESS
CORE WORKOUTS
That Mess Up Your Back And Others That Don’t… WASHBOARD ABS ARE A SOURCE OF ENVY AND PRIDE, AND EVERYONE KNOWS HOW TO GET THEM: SIT-UPS, RIGHT? ACTUALLY, THERE IS A BETTER, SAFER WAY TO GET THAT SIX PACK.
in the lower back,” says a Harvard Medical School publication. “When hip flexors are too strong or too tight, they tug on the lower spine which can be a source of lower back discomfort.”
Planks are starting to become the go-to ab builder, because exercise scientists and gym-goers alike recognize the benefits of this body weight exercise that doesn’t place undue strain on the back.
Save your back the trouble with planks, which actually are a more complete core workout than sit-ups anyway. Planks work muscles along the front, side and back of the body, rather than just the abs. Doing workouts that combine muscle groups in this manner is important for developing a body that is functionally fit, rather than simply strong.
“Sit-ups are hard on your back—by pushing your curved spine against the floor and by working your hip flexors, the muscles that run from the thighs to the lumbar vertebrae
16 HEALTHY IDAHO
Compressional force on spinal discs, which can happen in a variety of activities, including sit-ups, can lead to injury. Sit-ups can also strain the neck, as exercisers tilt their head forward and push for that last inch.
ANOTHER SPINE-SAVING CORE WORKOUT: Many people like to use a Swiss ball, or workout ball to do ab workouts, but the exercises you see people doing at the gym often aren’t great for the back. One good exercise is to spread your legs beyond shoulder width, with feet on the floor, and place your forearms on the ball. Raise yourself up onto your forearms. Your body should be straight in alignment, with your straight legs aligned with a straight back. Then with your forearms, rotate the ball, as if you were stirring a pot. This exercise works the abdominal muscles without putting any strain on the spine, which stays motionless.
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FITNESS
TORTURE WHY SOME PEOPLE HATE EXERCISE FOR SOME PEOPLE THE IDEA OF EXERCISING IS RELAXING AND INVIGORATING. FOR OTHERS, THE IDEA OF EXERCISING PUTS THEM INTO A COLD, NERVOUS SWEAT. WRITTEN BY ANGELA SILVA
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A New Approach to Healthcare - Where the Patient Comes First! PRIMARY CARE - MENTAL HEALTH - URGENT CARE - INJURY CARE - CHRONIC CARE - IMMUNIZATIONS
208-895-6729 • uhcidaho.com Exercising is a daunting task for many people for a variety of reasons. Most people know it’s important to do and know it will make them healthier, but can’t seem to get over whatever is holding them back. If you can’t seem to get yourself to exercise, it may be because of one of the following fears. Read on to find out why these fears may exist and what you can do to overcome them.
INTIMIDATION The idea of trying anything new can be scary. Entering a gym as a first-timer is no different. There are lots of different machines, and lots of people who seem to know what they’re doing with those machines. It may be intimidating to be amongst what look to you like professional body-builders. Every expert once started as a beginner, and those who have
TIME
more experience usually look forward to sharing what they know with others. Turn your fear into a desire to learn. Ask the staff or someone who looks experienced how to use the machines or what they would recommend for someone just starting out. You’ll be surprised at how friendly the people and machines actually are.
TIME COMMITMENT Some people see exercising as a chore, something they must do every day at a certain time for a certain amount of time to get any results. This attitude makes exercise less likely to become incorporated into your lifestyle. Instead of thinking about exercise in terms of how much time it will take, focus on finding an activity you enjoy, regardless of how long it takes. Maybe you’ll find you have a knack for tennis, or maybe you find a quick 8-minute workout video online that jives with you. Once you find something you enjoy doing, you will want to invest more time into it and may become more interested in other forms of exercise as well.
FEAR OF PAIN Yes, exercise can hurt you. But it doesn’t have to. Many people start out too hard or with too much weight, and are too sore the next morning to continue. The next time the idea of exercise gets brought up, you remind yourself of the pain from the previous time and talk yourself out of it. To prevent this, make sure you learn or ask how to properly use the weights and do the exercises before attempting. By using the proper weight, sets and reps you can safely do weight training exercises without hurting yourself in the process and without too much soreness afterwards. The term
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“no pain no gain” is not necessary to get in a good workout. Go with your comfort level and don’t overdo it. As you learn more and progress you can add more weight or more advanced exercises, but sticking with simple will get you off to a better start and make the habit more likely to stick in the long run.
LACK OF RESULTS Many people quit exercising when they don’t see the desired results in their timeframe. Setting realistic goals and learning a little bit about muscle physiology will help you go into your exercise program with more realistic ideas of what to expect. Start with a goal in mind, whether that be fat loss, muscle gain, increased endurance, etc. and try getting professional advice or advice from someone who’s successfully completed a program to get a good idea of how long you should train to see results.
“The journey of a
thousand miles begins with one step.” Remember, however, that your body may respond differently to a program, compared with others. You may have to put in more time and effort to get the result you want!
TOO EXPENSIVE While gym memberships can be expensive, they are not necessary for exercising. You can do all of your exercising at home or outside. If you want to work out in a gym setting, many gyms offer memberships for as low as $10 a month. If you want to invest literally nothing into starting an exercise program, look up bodyweight exercises to find several home workouts you can do. Simple pushups, squats, and sit-ups done regularly can yield excellent results.
LACK OF SUPPORT Some people are afraid to exercise because those around them aren’t interested in it. They may be afraid of their loved ones mocking them or discouraging them from exercising. Finding a partner who will join you in your exercise program can take away a lot of the above fears and create an added level of accountability and even a little fun competition. As the famous Chinese philosopher Lao Tzu put it, “the journey of a thousand miles begins with one step.” Acknowledge what fears are stopping you from reaching your goals, and take one step today towards overcoming your fears.
January 2015
19
POSITIVE
fit in ‘15
20 HEALTHY IDAHO
Healthy-Idaho.com
WHAT IS DRAINING YOUR LIFE AND WHAT IS ADDING TO IT? FOR A HEALTHY LIFE, YOU MUST HAVE ONE THING UNDER CONTROL: MINDSET. YOUR MINDSET WILL DICTATE HOW WELL YOU EXECUTE ON YOUR GOALS AND HOW WELL YOU CREATE AND STICK TO A STRATEGY. A POSITIVE MINDSET, WHICH DEMANDS A PROACTIVE APPROACH TO YOUR THOUGHTS AND ACTIVITIES, IS ESSENTIAL FOR GRASPING THE OPPORTUNITIES IN FRONT OF YOU FOR A MAXIMIZED QUALITY OF LIFE.
Steps For Developing More Positivity 1
TAKE INVENTORY
Take a detailed look at what you are experiencing, who you spend time with, and how you feel about those things. List the positive people who add value to your life, negative people who take energy from your life, what activities bring you energy and enthusiasm and what activities drain you.
2
ABOUT THE AUTHOR
Greg Marshall
www.thegymatcitycreek.com Personal training manager at The Gym at City Creek, and author of Body Fit : A Beginner’s Guide to Fitness, Greg is a leading fitness voice locally. To contact Greg email him at gregmarshall17@gmail.com
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AVOID EXPOSURE TO THE NEGATIVE
After you create these lists you will want to strategically remove or limit exposure to the people and activities that drain you in your life. You will want to be militant on making these decisions no matter how difficult they can be. When you eliminate or limit the exposure to negativity it will open up more opportunities and time to spend on the things that make you happier
3
INCREASE EXPOSURE TO THE POSITIVE
The next thing you will want to do is to come up with a plan to spend AS MUCH time as possible on the things that increases your energy. This is where you want to take control of your life and fill it with exciting and positive people and events. Create very specific goals on how you will spend your time and energy, based on what you have written above, so you have a roadmap on what to do next. Write the goals down on a piece of paper instead of just keeping them in your head. There is a power in writing everything down! If you are having trouble thinking of ways to make your life more efficient and positive then make sure to seek out advice from an outside party or person who can give you an unbiased opinion on what you are currently spending your time on and what you can do to improve it.
4
CREATE A GRATITUDE LIST Lastly, be sure you have a gratitude list of the things you are happy and grateful for in your life. This exercise is extremely important because it truly sets an environment of positivity. Like the saying goes, what you focus on expands, and if you are focusing on things that you are happy and grateful for then don’t be surprised if more positive things start showing up in your life. Attitude and mindset are everything. Take control of them and watch your life improve.
January 2015
21
HEALTHSMART
WRITTEN BY JUSTIN CORR
Suicide
PREVENTION
TheIdahoSuicidePrevention Hotline (800) 273-TALK is Expanding Their Hours. BOISE -- For years Idaho was one of the few states in the union without its own suicide prevention hotline despite having one of the highest suicide rates. Idaho still has a high rate but in the past two years the Idaho Suicide Prevention Hotline (1-800-273-TALK) has started to change things. When John Reusser was hired as the Director of the Idaho Suicide Prevention Hotline in 2012 he had a lot of work to do. "I was the only employee,” explained Reusser. “We had no volunteers. We didn't have a phone system. We didn't have a space." In short order he put all that together and the hotline began taking calls. "Two years later, we have 60 volunteers," said Reusser. Hotline workers have taken over two thousand calls in 2014, saving countless lives. That’s about double what they took in 2013. At least one hundred callers in 2014 were in the middle of an attempt when they called. One of them was a woman named Lori. She had lost her job and insurance, was battling cancer, and was hopeless, until she called the hotline. "She was ambivalent about wanting to live," said Reusser. "So my phone worker stayed on the phone with her, supported her in applying some pressure to that cut she had made. I supervised her call to dispatch and made sure that help really was on the way. And, the call ended with paramedics arriving and taking Lori to the hospital. She called us back two weeks later and thanked us for saving her life."
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In late November the hotline started staffing the phones 24 hours a day, seven days a week. Before then a center in Portland handled the overnight calls. Reusser says when people know they're talking to someone local it helps them make a connection which is critical to helping them out of crisis.
"I was asked, 'How do you talk someone out of suicide?' We listen them out of suicide,” he explained. Reusser says if Idaho wants to drop its suicide rate, it will take a collaborative effort among lawmakers, first responders, healthcare professionals, and all Idahoans. But having people at 1-800-273-TALK (8255), ready to listen at all hours of the day, is a huge step.
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Healthy IDAHO
速
Watch News at Noon every Wednesday with Kim Fields & Healthy Idaho to learn life strategies for better health.
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January 2015
23
FYI
Multivitamins
• Vitamin A content is very different than what the label claims, on average. • Gummy and chewable multivitamins have less vitamin and mineral content versus the standard types.
Stuff You Didn’t Know About SUPPLEMENTS
THE BEST
Carlson Labs Super 2 Daily
THE WORST
Centrum Flavor Burst Chews
A company called LabDoor was started a few years ago by Neil Thanedar, who originally ran a FDAregistered product lab. While running this lab he discovered how little information about certain products was actually passed on to consumers, so he created LabDoor. LabDoor buys dietary supplements and energy drinks off retail shelves and sites, and then sends these products through an FDA-registered lab for analysis. The products are then ranked and the information is published for consumers, allowing people to more easily sort through the confusing product claims and safety information. Here are some key findings.
Probiotics • In the top 30 probiotic supplements, some have almost no viable bacteria and some have way more than is listed on the label. • Gummy and chewable probiotics averaged 92 percent less beneficial bacteria than standard formulations.
THE BEST
Renew Life Ultimate Flora Critical Care NOW Foods Probiotic-10 Nutrition Now PB8 (best value)
THE WORST
Schiff Digestive Advantage Probiotic Gummies Enzymatic Therapy Acidophilus Perals
Fish Oil
THE BEST
• There is a serious Omega-3 deficiency in the American diet, and many people take Fish Oil to counter that. But the problem is, Omega-3 content in the supplements tested was either significantly below or above the label amount.
Nutrigold Triple Strength Omega-3 Gold
THE WORST
Spring Valley Triple Strength Fish Oil
Protein
• Sodium content was more than 90 percent higher on average versus the product’s label claims. • Sucralose was a more common ingredient than whey protein.
THE BEST
MET-Rx Protein Plus Pure Protein 100% Natural Whey Protein (best value)
THE WORST
Energy Drinks
In general, lab tests showed shots outperformed other types of energy drinks, because of their “overall quality, due to simple, effective formulations.” SK Energy Shot and 5-Hour Energy tested well, and MIO Energy tested poorly.
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Vitamin D
The vitamin D supplements tested all contained significantly more vitamin D3 than was listed on the label. The best rated supplements were Carlson Labs Vitamin D3 and Nutrigold Vitamin D3 Gold.
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Source: Labdoor.com
BSN True-Mass
WELLNESS
Why Multi-Tasking is a Waste HOW TO ACTUALLY BE PRODUCTIVE LOWER-QUALITY RESULTS
E
specially in the professional world, multi-tasking can seem like a good thing. Working on lots of different tasks may make you feel like you’re working hard and getting a lot done. In reality what you’re probably doing is better referred to as “taskswitching” or going from one task to another before finishing the first.
Your mind has limited attention which does not expand in capacity as you try to add more to your plate. You cannot give equal attention to all tasks, and instead attention is divided among different endeavors. This inevitably leads to errors and mistakes in your work, which can cause extra stress, which can lower your job performance and quality of life. In the previously mentioned University of Utah study, researchers found that drivers who were talking on their cell phones drifted in and out of their lanes and missed exits more frequently. To get higher-quality results in less time, adopt the OHIO principle in your work. The OHIO principle, which stands for “Only Handle It Once,” has been around for decades and is specifically advocated by Robert C. Pozen, professor at Harvard Business School and author of Extreme Productivity: Boost Your Results, Reduce Your Hours. The basic idea behind the OHIO rule is that once you start something, you don’t stop until you’ve finished. This may require a bit of planning and time management so that a random email or message does not distract you. But completing your tasks linearly, one at a time, will boost your productivity and the quality of your work immensely.
If you’re one who boasts of their productivity and ability to multi-task, consider the following ways multi-tasking may actually be hurting your productivity, and what you can do to improve.
DANGEROUS
Western Washington University conducted a study in 2009 and found that “75% of college students who walked across a campus square while talking on their cell phones did not notice a clown riding a unicycle nearby.”
WASTE OF TIME
The University of Utah conducted a study in 2008 concerning distracted driving. Researchers found that drivers who were talking on their cell phones took longer to get to their destinations than those focused on driving. At home or in a professional setting, you can also expect to get less done if you’re distracted. The time it takes to refocus and get back into the creative vibe after switching tasks wastes time and creativity that cannot be regained. “What tends to save the most time is to do things in batches,” says Guy Winch, PhD, author of Emotional First Aid: Practical Strategies for Treating Failure, Rejection, Guilt and Other Everyday Psychological Injuries. “Pay your bills all at once, then send your emails all at once. Each task requires a specific mindset, and once you get in a groove you should stay there and finish.”
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W RI TTE N B Y A N G E L A S ILVA
The term these researchers attributed to this sensation is “inattentional blindness,” meaning that even though the students were looking up occasionally at their surroundings, they weren’t actually seeing or registering anything around them. While failing to notice a clown while walking may not hurt anyone, inattentional blindness as a result of texting while driving has proven to be more fatal than drunk driving by dozens of studies. Managing your screen time may be the key to not only preventing dangerous side-effects of multi-tasking, but also improving all of the other problems that arise from multi-tasking. Julie Morgenstern, a productivity expert and bestselling author of five books including Time Management from the Inside Out, recommends scheduling “screen breaks” into your daily schedule that last from at least 1-3 hours. Taking these breaks both at work and home will let you focus on more important tasks at hand and may also help improve your relationships.
January 2015
25
fit in ‘15
“Money
Dollars For Pounds
motivates. People like the idea of making money, but more importantly, they hate the idea of losing it,” says Jamie Rose, CEO of DietBet.com
CAN MONEY BE A GOOD KICK IN THE PANTS? W RIT T E N B Y C A I T LIN S CHILLE
At any given time, about one quarter of American adults are on a diet. There are many weight loss tips and tricks available, from special nutrition mixes to pedometers to suicide-style workout regimens. The newest craze has a different twist—there are programs that offer financial incentives to lose weight. Let’s dive in and examine the effectiveness of these programs. Recent research on financial incentive weight loss programs is encouraging. A study published by the Journal of the American Medical Association asserts that “those who have a financial incentive to lose weight were almost five times more likely to reach their target than
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dieters with no money at stake.” The researchers promoted the idea of a double-incentivization model, which means that you lose something if you fail and you could win something significant if you achieve your goal. In this case, dieters paid a wager into a pool. If dieters failed to reach their goal, they forfeited their cash deposits. However, if a dieter achieved her goal, she would win a cash prize. This system of paying money into a pool works well, proponents of this new movement say. “Money motivates. People like the idea of making money, but more importantly, they hate the idea of losing it,” says Jamie Rose, CEO of DietBet.
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I N D E P E N D E N T P R A C T I C E S I N C E 19 9 6
SELAH MEDICAL CENTER IS YOUR MEDICAL HOME FOR PRIMARY CARE AND THE REGION’S FIRST BOARD CERTIFIED LIPIDOLOGISTS (CHOLESTEROL AND RELATED DISORDERS)
PREVENTIVE
HEALTH
FRIENDLY, PROFESSION AL S TAFF • ADULT MEDICINE • PEDIATRICS • LIPIDOLOGY PREVENTIVE MEDICINE • S TRESS MAN AGEMENT • MINOR SURGERY OS TEOPATHIC MANIPUL ATIVE TREATMENT • SPOR T S MEDICINE AND PHY SIC AL S A PHY SICIAN IS ALWAY S AVAIL ABLE ON C ALL.
B
eyond the initial financial incentive, companies that create these programs capitalize on another powerful incentive—a social community. Many people who pay in to be a part of financial incentive weight loss programs will also be a part of a team, possibly a group of coworkers or friends. When the community aspect is introduced, there is accountability for actions, making people more likely to stick with the daily actions needed to reach goals. Additionally, being part of a
BRYAN POGUE, MD
STEPHEN SPENCER, MD
D. DAVID HARTMAN, MD
AMBER VANIA, DO
208-377-5055 www.selahmedical.com November 2014 27
social group focused on weight loss gives participants a support network of people to offer encouragement and advice. With everyone working toward a common goal, participants are more likely to stay on track. Provided participants set healthy and realistic weight loss goals, there should be no reason financial incentive weight loss programs are unsafe. So, the only aspect of these programs left to examine is their long-term
effectiveness. In the era of yo-yo dieting, it is all too common to make some headway on weight loss only to gain it back. There is abundant evidence that these programs support short-term weight loss (between one to twelve months), but there is not much study done to determine if participants have maintained a healthy weight a year or more down the road. Overall, financial incentive weight loss programs are a great and effective tool for those seeking to shed some
pounds. It is a safe way to lose weight, and the reward-based program produces a greater likelihood of reaching a healthy goal weight. If people enroll in a financial incentive weight loss program, it is important that they take the healthy habits used to earn the financial reward and use them to achieve and maintain a healthy weight even after the monetary reward is no longer available. Sources: CDC.gov, usatoday.com, healthywage.com, jamanetwork. com, health.usnews.com
How Does It Work? There are many different companies that work around financial incentives for weight loss, and their models vary. One company, called HealthyWage, works like this: 1. 2. 3. 4.
Set a wager, and the time allowed to reach your goal. Bigger goals get a bigger payout. You can set group or individual goals. Verify your weigh-in. You can do this with a short video of yourself, or by having a fitness professional verify it. Try to lose weight. Once you hit your date, you do another verified weigh-in. You either make money or lose your gamble.
In 2011, HealthyWage membership grew by 500 percent, and the company forked out $450,000, according to Yahoo! Finance. With this model it seems like HealthyWage would dish out a lot of money and go out of business. Not so, the company says. “HealthyWage makes money from corporate and government clients who are interested in creative solutions to weight loss. In addition, although financial incentives are great weight loss tools, people sometimes lose the weight loss bet. The question is: will HealthyWage make money from you, or will you make money from HealthyWage?” ~HealthyWage
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January 2015
27
LESSNESS
PHONE-
WELLNESS
“
Technology can be our best friend, and technology can also be the biggest party pooper of our lives. It interrupts our own story, interrupts our ability to have a thought or a daydream, to imagine something wonderful, because we’re too busy bridging the walk from the cafeteria back to the office on the cell phone.” ~Steven Spielberg
An accidental experiment on what it feels like to suddenly have no smart phone in our devicedriven society SATURDAY:
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“
7:00 PM: Drop my phone on the ground. The screen cracks in a couple places, which makes me sad, but I immediately realize that the cracked screen is the least of my worries. The colors on the display begin to change and the phone mysteriously starts typing texts or opening apps on its own. It basically turns into a demon iPhone. All evening: Ignore iPhone. Pray it will fix itself.
Cell phones are not a sign of power, they’re a sign of subservience.” ~Doug Pappas
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“
Cell phones are the latest invention in rudeness.”
~Terri Guillemets
10:56 AM: Email colleague that I am going to be late to our 11 am meeting because I lost track of time.
12 PM: Need to get a date for a football game. Have someone in mind, but my options for contact are limited. Calling him from someone else’s phone seems weird. I send him a Facebook message.
SUNDAY:
ALL DAY: Stress out about whether he checks his Facebook messages.
9:30 AM: Wake up to find my phone is unsalvageable. The screen fluctuates between black and random colored static craziness, so I turn it off.
10 AM: Go to my secondary communication medium: Facebook. On my computer I Facebook my sister, mother, and a couple friends whom I was in the middle of making plans with to let them know I am now phoneless. I also write a general Facebook status update of: “I busted my phone yesterday so please contact me on here in the meantime!” No one likes this status or comments or sends me a message…
11 AM: Break plans with a friend I was supposed to meet in Salt Lake City because I decide it is too much of a hassle to plan to meet somewhere at a specific time and not be able to get in contact if something comes up and one of us is running late or can’t make it.
11:30AM: Turn on my phone to see if it fixed itself. I believe in miracles.
12 PM: Am forced to carry a physical copy of a book since I don’t have access to it on my phone. 2 PM: Randomly remember that I pay for phone insurance! Paying an extra $10 per month never felt so good. 2:30 PM: Turn on my phone again. Graphics have not miraculously fixed themselves.
ALL DAY: Keep wondering if anyone is trying to get a hold of me.
1 AM MONDAY: Realize that I have no way of waking myself up in the morning. Leave a note on the mirror which reads, “Roommates: please wake me up at 8:30am, I don’t have an alarm clock because my phone broke…”
MONDAY: 9:38 AM: Late to my first class because I left the house late…forgot to check the time as I was getting ready because the only working clock in my house is on the oven in the kitchen. 9:45 am: Write a “must-do today” list on my hand in pen.
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All day: Check Facebook.
10:45 AM- 2 PM: Run to the rest of my classes
5 PM: Facebook message received! Date secured.
throughout the day for fear of being late and arrive more than five minutes early every time.
6 pm: Activate new phone.
ALL MORNING: Remind myself that I need to pick up yogurt and a roll of quarters, and that I need to take my thyroid medication. Phone alerts I took you for granted! 2 PM: Being resourceful. Use email and Gchat to let friends know what my schedule will be the rest of the day so we can meet up. 3 PM: Friend knocks on my door asking for help. Says he tried to call me, and that something is wrong with my phone. I guess Facebook doesn’t reach everyone. 4:30 PM:
File a claim for a new phone. Insurance offers me a pink phone now or a white one (like my broken one) in 3-7 days. My distaste for the pink phone overrules my desire to have a phone sooner…I decide to wait the 3-7 days.
5:15 PM: Memory tested. Remember I needed yogurt and a roll of quarters, and that I need to take my thyroid medication. 6:30 PM: Run into a guy from school and he suggests that we get together outside of our usual run-ins. I explain how we wouldn’t be able to make plans because I don’t have a phone. He responds that he would send me a Facebook message. He never sends said message… 7 PM: Receive an email that the white Iphone
IN SUM: Not having a phone was not as big of a deal as I originally thought it would be (granted I only went three days). It was more a lesson in humility if nothing else. I was very concerned about people trying to get a hold of me and not being able to, when in reality, not that many people were trying to get a hold of me. I realized how much I use my phone as a way to remember things that I need to do throughout the day and week. It made me a little bit concerned that I had such a hard time remembering to do simple things like take medicine or get something from the grocery store without the aid of my phone alerts. I’m very worried now that dependence on my phone is melting my brain. I also realized that having a phone makes me very unmotivated. I have become dependent on my gps and ability to effortlessly get in contact with people. It’s kind of sad that I cancelled plans with someone and refused to make plans with another person because I thought it would be too difficult without a phone. Finally, I think a watch is a good investment.
5C is available after all and will be shipped tomorrow!
7:30 PM: What is this black smear on my hand?
TUESDAY: 8:30 AM: My roommate wakes me. I decide to “snooze” her and ask her to come back at 9 am. She does.
ABOUT THE AUTHOR
Melissa Mitchell Melissa Mitchell is a graduate student at Brigham Young University, loves dinosaurs and sheep-milk yogurt, and has ambitions to become the captain of the Enterprise.
January 2015
29
Fat Wars WRITTEN BY CAITLIN SCHILLE
CALLING GOOD EVIL AND EVIL GOOD
FOR THE AVERAGE DIETER, THERE IS CONFUSION COMING FROM THE NUTRITION WORLD CONCERNING FATS. FATS HAVE BEEN BOTH DISPARAGED AND LAUDED, LEADING TO CONFUSION ABOUT HOW MUCH FAT TO INTEGRATE INTO A HEALTHY DIET. THE BEWILDERMENT CONCERNING FATS STEMS FROM THINKING OF FAT AS A SINGLE ENTITY, WHEN IN REALITY THERE ARE SEVERAL TYPES OF FAT.
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POLYUNSATURATED FAT
Polyunsaturated fat, for instance, is good for the body. This type of fat is found only in plants, and it is effective in reducing blood cholesterol levels. Likewise, monounsaturated is also good for the body. This type of fat lowers LDL (bad) cholesterol and reduces the risk of heart attack and stroke. Foods high in monounsaturated fat include olive oil, avocado, and peanut butter.
TRANS FAT
Trans fat is the latest villain in the world of understanding fat. It raises LDL (bad) cholesterol and lowers HDL (good) cholesterol, raising overall risk of heart disease. While trans fat is found in small amounts in animal product foods such as meat and dairy products, it finds other ways to sneak into diets relatively unnoticed. When
hydrogen is added to vegetable oil, it becomes a solid at room temperature, meaning that it has a long shelf life. This is where the majority of trans fats find their way into the average American’s diet. Common sources include baked goods such as cakes and pies, potato chips, margarine, fried foods, and pre-made refrigerated dough such as cookie dough or frozen pizza crusts.
SATURATED FAT
Last but certainly not least is saturated fat. While saturated fat has been vilified along with trans fat, new research is disputing the notion that saturated fat leads to heart disease. Saturated fat is found in meat and dairy products, but is not artificially created like trans fat. An article in the journal Annals
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fit in ‘15 of Internal Medicine published in March 2014 reported the finding that reducing intake of saturated fat does not actually reduce risk of heart disease. In fact, the anti-saturated fat push that began several decades ago is now being called a “public health disaster” by medical professionals and administrators. In reducing consumption of saturated fats, people were initially encouraged to replace them with carbohydrates. The nutrition community now understands how detrimental refined carbohydrates are for health. With the new research on saturated fats, it will be interesting to see if the American Heart Association will alter its guidelines, or if they will wait for further research to confirm the initial studies. As with all things, be wise in your consumption of saturated fats. After considering the new research, it is time to approach saturated fats differently than we were previously conditioned to. Instead of avoiding otherwise healthy foods that contain saturated fats, such as nuts and avocados, eat them! Overall, avoid trans fats and prudently consume foods that contain monounsaturated and polyunsaturated fat. Eat a balanced diet of fruits, vegetables, whole grains, and healthy protein sources. Sources: www.heart.org, www.hsph.harvard.edu, www.mayoclinic.org, www.minnpost.com
THE END OF THE “LOW-FAT” MANIA
Walk down the grocery aisle and you’re sure to have packages screaming that they’re “low-fat!” or “no fat!” There are a few reasons why we should hesitate before buying this food.
First, dietary fat isn’t what makes your body fat. It is understandably confusing. Fat storage is actually triggered by other nutrients. In fact, fat in foods actually causes a person to feel satiated, meaning people who insist on low-fat foods often never feel full, and their diets fail. Furthermore, you need fat for digestion, to access other nutrients and for energy. The demonizing of fat as a whole and the emergence of these anti-fat food labels can rob you of a complete diet if you aren’t careful. Second, consumers must realize that fat is what makes many foods taste good. In order to make some “no-fat” products taste good, manufacturers must add sugar or other not-so-healthy things to the food. In some cases, we may be sacrificing healthy fat intake for strange food additives.
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Big Now, Bigger Later
Recent study links early obesity to severe obesity later in life Soaring BMIs and climbing diabetes numbers are a reminder that obesity is entrenched in our society. The sad epidemic has been linked to extreme health risks including cardiovascular disease, cancer, and even death.
Researchers found that the most serious health risks of obesity come from being more obese later in life, rather than from the effects of long-term obesity that doesn’t worsen in severity, though the latter can’t be ignored.
A recent study in the June issue of the American Journal of Preventive Medicine gave intriguing insight into the obesity epidemic and how it permeates lives at an individual level.
“This is good news in some respects, as overweight and obese young adults who can prevent additional weight gain can expect their biological risk factors to be no worse than those who reach the same level of BMI later in life,” said Jennifer B. Dowd, the lead author of the study and a Professor of Epidemiology and Biostatistics at the City University of New York School of Public Health.
The study found that obesity at age 25 strongly increases risk for extreme obesity at ages 35 and above. Data from the US National Health and Nutrition Examination Survey (NHANES) found that men who were obese at age 25 had a 23.1 percent chance of class III obesity (BMI greater than 40) after age 35. Women’s findings were even worse, with a 46.9 percent probability that class III obesity would set in. In contrast, men who had a normal weight at age 25 only had a 1.1 percent chance of extreme obesity after 35, and women with likelihood at 4.8 percent.
The findings suggest, however, that obese people struggle to maintain their current level of obesity, let alone lose weight. Those who are obese now have a significantly higher chance of being even more obese later in life, which presents an array of serious health risks.
January 2015
31
NUTRITION
How America Breakfasts
THEN AND NOW
COLD CEREAL BEING CHALLENGED AS THE KING OF BREAKFAST W RI T T E N B Y H E A LT H Y- M AGAZINES .COM
MARSHMALLOW MATIES, APPLE JACKS AND THEIR COLLEAGUES HAVE MADE IT THROUGH A LOT. THEY FOUGHT THROUGH THE BAGEL CRAZE, EASILY SURVIVED THE TOASTER WAFFLE CRAZE AND SOMEHOW STILL COEXIST WITH BACON AND POP TARTS. BUT FOR THE PAST DECADE, COLD CEREAL CONSUMPTION HAS DECLINED—THE BREAKFAST KING MAY BE TOPPLING.
CEREALS GOING COLD
For years we didn’t really question cold cereal, even though some questions did beg an answer, like “What am I actually eating when I put this crunchy stuff in my mouth?” or “Why does this look and feel like dog food?” An increasingly health-conscious population is suspicious of many cereals nowadays, especially the sugary ones. Many of these cereals are fortified with vitamins and minerals, but parents are starting to think of new ways to feed their offspring. Speaking of offspring, there aren’t as many, which is another reason why cold cereal isn’t as popular. General Mills, one of the cereal giants, reported its sales were down 5 percent from 2013-2014. Honey Nut Cheerios, Frosted Flakes, Cheerios and Frosted Mini Wheats
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took a hit in the past year. Euromonitor, a market intelligence firm, says that US breakfast cereal consumption dropped from 11.24 pounds per capita in 2001 to 9.9 pounds per capita in 2010, and that consumption is set to drop even further in the future. OTHER REASONS WHY THE BREAKFAST KING IS BEING DETHRONED • Many people don’t eat breakfast at all nowadays. • The gluten-free craze. • People want more protein (this often leads to fast food breakfast). • People are wanting more fresh food, smoothies, etc. • Convenience.
ALTERNATIVES
The breakfast revolution isn’t all about health. Fast food joints are eager to get a cut of the breakfast money, so they’re dishing out muffins, hash browns, breakfast squares and waffle tacos (seriously Taco Bell?). Americans are wanting more protein to start their day, data suggests, so hot breakfasts from fast food and certain bars are staking their claim in our diet territory. That despite the fact that the milk normal people consume with cold cereal has protein.
Amazingly, market research is showing that breakfast cereal actually isn’t quick enough for a lot of people today. Yes, you read that correctly. Cold cereal isn’t convenient enough, which is surprising because you literally have to follow one step to eat it. True, you can’t eat it in the car, unless you’re okay wearing some of it.
Yogurt is another popular item, especially Greek yogurt. Fruit is another choice, along with juices and smoothies. Fresh is cool, and fresh is what people want more and more, which is a surprising positive sign from the America public, who have continually made terrible dietary choices as a whole for decades.
According to a report by the Wall Street Journal, the average time spent on breakfast is 12 minutes. People spend 28 minutes on lunch and 24 minutes on dinner, on average.
Not all cereal is tanking, however. Cinnamon Toast Crunch and Raisin Bran actually increased sales. Lucky Charms are holding strong.
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AGE DOESN’T MATTER
Cereal companies, in an attempt to keep their industry alive (it’s worth billions), are starting to market cereal to adults, and as more than a breakfast item. In commercials you’ll see people eating cereal as a nighttime snack. Maybe Tony the Tiger will transition from childhood champion to a tiger who just gives out yummy cereal without the buzzkill of how healthy it is.
GOOD TRENDS
Fruit, yogurt & whole grains
WHAT SHOULD WE BE TRENDING TOWARD FOR BREAKFAST?
The trend away from cold cereal could be seen as a good thing. A recent report from the Environmental Working Group (EWG) found that kids’ cereal is more sugary than is was just a few years ago. Children’s cereals contain added sugar, sometimes amounting to a significant portion of what a child should be consuming for an entire day. So unless you think your kid is going to avoid candy and sweets for the rest of the day, think twice about giving that bowl of sugar-laced crunchiness. SOME CEREALS TO AVOID, ACCORDING TO EWG: • Kellogg’s Honey Smacks • Malt-O-Meal Golden Puffs • Malt-O-Meal Berry Colossal Crunch with Marshmallows By weight, these cereals are more than 50 percent sugar. That’s about triple what ice cream is. In general, shoot for cereal with less than 4 grams of sugar per serving.
In fact, Cinnamon Toast Crunch is doing well in part because it’s becoming more accepted as an adult snack (adults account for almost half of the consumption of Cinnamon Toast Crunch, says The New York Times). Cinnamon Toast Crunch sponsored a video game conference recently, and got themselves into the conversation when the Playstation 4 came out. The message: we’re perfect for 20-30 year-old lifestyles.
are you lost on the web?
Some cereals are more than 50 percent sugar. That’sabout triple what icecreamis.
75%
of users never scroll past the first page of search results
But if you ditch the cereal for a Jack-In-the-Box Steak & Egg Burrito, you’re not doing yourself any favors. Fruit, yogurt and whole grains—you’ve heard this before— are the things to reach for.
Source: MPD Group Inc.
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January 2015
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WELLNESS
Chin Up and Back Straight The Recipe for a Healthy New Year
SITTING POSTURE FOR OFFICE CHAIRS
WRITTEN BY TAYLOR SMITH
CHIN UP AND BACK STRAIGHT!”
Sound familiar? The voice of your mother perhaps? Whether it was your mother or your aunt or your elementary school teacher, it’s probably a phrase that you’ve heard before. I used to think it was just my mom being picky and fulfilling some innate motherly need to nag—posture was not, nay could not, be that important. As it turns out, she was right and I was very wrong (big surprise, right?). In my defense, it’s easy to see why someone might not give posture much thought. Posture doesn’t seem so obviously important as something like regular exercise or eating right, which grab the spotlight when we think about making New Year’s resolutions. That’s the problem. We don’t realize that posture is a culprit because it’s easy to dismiss, making us all the more prone to posture related problems. Correcting our posture rarely crosses our minds, but maybe it should, because the truth is that unhealthy posture can cause a myriad of health problems.
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• Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
A NATION OF SITTERS
Let’s face it—we’re a nation of professional sitters. Most working professionals sit at a desk for 8+ hours a day, and many more of us spend too many hours sat in front of the TV, even after a long day of sitting in front of a computer. Sitting for extended periods can cause lower back problems along with numerous other issues. If you do sit at a desk working long hours, make sure you stand from time to time and stretch. Walk around or go visit the water cooler. Good posture will follow a spine that’s in motion. Failing to maintain good posture will add strain to muscles and put stress on the spine. Over time, this added stress could change the anatomical characteristics of the spine, leading to the possibility of constricted blood vessels and pinched nerves, as well as problems with muscles, discs and joints. That’s a recipe for back and neck pain, if ever there was one. Furthermore, “when you sit in a crunched position, your viscera (intestines) are folded up,” says Steven Weiniger, author of Stand Taller, Live Longer and founder of BodyZone.com in an interview with Prevention®. That means that you’re all the more likely to suffer from constipation and bowel problems.
• For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
FIXING THE PROBLEM
Ultimately, correcting poor posture is a matter of strengthening the muscles that support the spine through maintaining good posture. Now, I realize that doesn’t seem groundbreaking, earth-shattering advice. “How do I get good posture?” “Oh, that’s easy. Get good posture.” As tautological as it sounds, it’s the boiled down answer. You won’t be able to strengthen the muscles that support the spine without practicing good posture. This means you might have to change some of your bad habits, but after a month or so your posture will largely take care of itself.
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35
E
B A L SAM I C R O S E M A RY
beef
very now and again that glorious moment strikes when you see it: a sale on grass-fed steak. When, not if, opportunity strikes, pull this recipe out and enjoy a gourmet grilled steak; it’s good for the soul. I like to keep a bottle of balsamic vinegar on hand for recipes like this where a little goes a long way. I don’t mind spending a few extra bucks on a special ingredient so long as I’m able to get the most for my money. Serves 3 or 4 • • • • • •
3 cloves garlic 1 to 2 sprigs rosemary 1 tsp (5 g) coarse sea salt ¼ cup (60 mL) balsamic vinegar ¼ cup (60 mL) extra virgin olive oil 2 to 3 lb (908 g to 1.3 kg) beef steaks (whatever you can get a deal on)
For the marinade, mince the garlic cloves and chop the fresh rosemary first, adding them to a small mixing bowl in which the marinade will be combined. Fresh rosemary has an inedible stem, so the leaves will need to be removed prior to chopping. Hold the tip of the rosemary sprig in one hand and grip the stem with the other. Drag your fingers down the stem, removing all the rosemary leaves in the process. Discard the stems and chop the leaves. A tablespoon (about 5 g) is about right for this amount of beef. Add the salt and vinegar to the mixing bowl. Then, while whisking, stream in the olive oil to create a well-incorporated emulsion of oil and vinegar. Now on to the beef. From tri-tip to rib-eye, you never know what’s going to go on sale. Thankfully, this marinade works great on anything. Put the steaks in a large resealable plastic bag and pour in the marinade. Seal securely with limited excess air in the bag and move the steak and marinade around until the steak is evenly and completely coated. Allow to rest for 20 minutes at room temperature. Room temperature steak is not only easier to impart flavor into, but it also cooks faster and more consistently than refrigerator-temp meat.
On Grilling Steaks…
Preheat a seasoned grill to high or about 500°F (260°C). Lay the steaks down in a single, uncrowded layer and grill to desired doneness.
Cook times will vary depending on the cut and desired doneness. However, there are a few cues to know if you are getting close. Generally, grilled meat is ready to turn when it easily lifts away from the grates. If the meat is clinging to the grill, it needs a little more time. Thermometers obviously give an accurate read but piercing the steak to insert the thermometer will release the juices, draining the meat of moisture, which keeps it tender. There are infrared thermometers that can read temperature without disturbing the meat itself; however, they are costly, making them a less ideal choice.
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Ultimately, the pressure test is the way to go. Pressing on the center of the steak to see how much resistance the meat gives can determine doneness—no purchase necessary! Hold your thumb to your pointer finger (making the “OK” symbol). Now touch the thick, fleshy portion of your thumb. As you hop from pointer to pinky, that muscle in your thumb will flex, giving you a scale on which to compare your steak. Each finger represents a point of doneness: mediumrare, medium, medium-well and well done—rare is when the thumb is held out (like you’re giving a high five) and is not flexed or touching a finger. Ideally steaks are cooked at medium-rare to medium, so if your steak matches the feeling of the meaty part of your thumb when it presses your pointer or middle finger, you’ve arrived.
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Stuffed Zucchini Logs
INGREDIENTS 1 onion 1 cup short grain brown rice 1/2 cup canned chickpeas rinsed and drained 1/2 tsp allspice 1 tbsp olive oil 6-8 skinny green zucchini squash SAUCE: 8 dried apricots 2 tsp mint 3 cloves garlic 1 heaping tsp salt 1/2 cup maple syrup 1 cup lemon juice 1 cup water 1 tbsp apricot preservatives-optional
DIRECTIONS 1. Sauté onion on med-high heat, add 1 cup rice and sauté together. Then add 1 1/2 cups boiling water and salt. 2. While rice is cooking, wash and peel the squash, leaving stripes of the green peel. 3 Cut squash in 1/2 lengthwise and scoop out insides with a spoon. 4. In a bowl mix cooked rice, chick peas, allspice and olive oil, then fill the squash. 5. Line baking dish with stuffed squash in one layer. 6. Sprinkle dried apricots on top along with crush garlic, salt and mint. For sauce: In a bowl mix water, fresh lemon juice, maple syrup and 1 tbsp. apricot preserves. Taste and adjust to your liking. Pour over stuffed squash and cover with aluminum foil lined with parchment paper and put it in the oven at 350ºF. Cook for 1 -1.5 hours.
SNACK IT
You could bring out carrots and cauliflower (boring), or you could wow people with these tasty delights.
Eggplant Roll-Ups
INGREDIENTS 2 2 1/2 1 2
medium long eggplants tablespoons extra virgin olive oil cup ricotta cheese cup pesto sauce tsp lemon juice
Homemade Pesto (combine all in food processor): cups packed fresh basil leaves 2 cloves garlic 1/3 cup pine nuts 2/3 cup extra-virgin olive oil, divided Kosher salt and freshly ground black pepper, to taste 1/2 cup freshly grated Parmesan cheese 2 tbsp lemon juice DIRECTIONS: 1. Preheat stove-top grill pan or outdoor grill to high heat. 2. Cut the eggplants lengthwise into 1/4-inch thick slices (about 6 slices each eggplant). 3. Brush the eggplant slices evenly with olive oil on both sides. 4. Grill the eggplant slices in batches for 2-3 minutes each side, then let cool. 5. Mix ricotta cheese, pesto and lemon juice together in a small bowl and spread a heaping tablespoon of the mixture evenly over each eggplant slice. 6. Roll up the eggplant slices, place on a plate seam-side down and serve!
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About Franci Cohen www.francicohen.com F ranci is a certified nutritionist, personal trainer and exercise physiologist in Brooklyn, NY.
January 2015
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