Healthy Idaho | FEB '15 by Healthy Magazine

Facebook.com/HealthyIdaho

February 2015

2 HEALTHY IDAHO

Healthy-Idaho.com

Facebook.com/HealthyIdaho

February 2015

Whatâ&#x20AC;&#x2122;s normal can be anything but normal.

Normal is different for everyone. For Trevor, it means testing and monitoring blood sugar daily for two of his children. Teaching them a healthy lifestyle. Making good decisions for his family. Providing the support they need. And for Trevor, SelectHealth is an important part of that support. It all starts with one good choice.

4 HEALTHY IDAHO

Healthy-Idaho.com

Facebook.com/HealthyIdaho

February 2015

FEBRUARY

2015 VOL. VII № 2

Heart Health Breakthroughs of 2014

The past few decades have made it clear that heart health is under assault; heart disease and cardiovascular problems are leading causes of death and illness. See how researchers have battled back.

Marathon Running: The New Couples Therapy

A running enthusiast puts in two cents for the power of running to help your relationship.

Tinder: Superficial or Super Useful?

It’s easy to dismiss the quick-and-easy dating app Tinder as a superficial fling-generator, but there might actually be a reason for the 500 million swipes a day that goes beyond the common conception.

6 HEALTHY IDAHO

A Guide to Healthy Heart Rates

Understanding your heart health is an important gauge of wellness. Learn how to understand what your heart beat is telling you.

The Omega-6 Controversy

We’ve heart a lot about Omega-3, but there are rumblings that the American imbalance of Omega-6 to Omega-3 may be behind a plethora of health problems. It sounds like sci-fi, but you’re dealing with it every day.

It’s What You Don’t Say

A handful of professionals weigh in on how “silent agreements” can hurt our communication and our relationships.

Bread Dread

Bread comes in many different varieties. Sometimes you feel like you’re eating air, but other breads leave you feeling full and nourished. Do you understand the complexities of this dietary staple?

Are You a Tech Wreck?

If someone took your phone and computer, how would you feel? Here are some more questions you should ask yourself, and some ideas to ponder.

Foods That Are Dying

If we are what we eat, then we’re having a real change of identity from years past.

Healthy-Idaho.com

TAKE BACK YOUR HEALTH Obesity is the greatest non infectious disease of our time.You don’t die of obesity; you die of the diseases that “travel” with it. Treating all of these conditions separately will cost you a lot of time and money. Endocrinologist 1st visit charge: $125-175

METABOLIC SYNDROME

HEART DISEASE

DIABETES

Cardiologist 1st visit charge: $150-250

HIGH BLOOD PRESSURE

HIGH

DEMENTIA

CHOLESTEROL

OBESITY

ARTHRITIS

DEPRESSION

CANCER RISK

STROKE

Neurologist 1st visit charge: $125-175

SLEEP APNEA

Orthopedist 1st visit charge: $150-250

ASTHMA Oncologist 1st visit charge: $125-175

Pulmonary/sleep medicine 1st visit charge: $125-175

Effective weight loss often eliminates the need to treat these conditions. Medical Doctors Board Certiﬁed in Obesity Medicine Specializing in Medical Weight Loss

Don’t “weight” any longer Facebook.com/HealthyIdaho

Call 208.343.3652

idahoweightloss.com

February 2015

Healthy

LET’S BEGIN

Right Here. Right Now.

“ONE OF THE MAJOR REASONS WHY WE FAIL TO FIND HAPPINESS OR TO CREATE UNIQUE LIFESTYLE IS BECAUSE WE HAVE NOT YET MASTERED THE ART OF BEING.” ~JIM ROHN

IDAHO

WITH

FEBRUARY 2015 VOLUME VII, № 2

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

Our big mistake is that we are everywhere at any given moment in time except living in that moment in time.

“And so, it is always the case that the past is irreparably land-locked, and the future has yet to land. And here we are, living out our lives on the precariously thin line which separates the two.” ― ~CRAIG D. LOUNSBROUGH

This moment, right here, right now, is filled with opportunity. It is filled with happiness and hope and promise. If you pause and look for it, you will see it. But, we are so often not in the moment. We tend to live our lives in the most recent past episodes, or in a future moment. At home we tend to stay engaged in the challenges at work. At work, we find ourselves solving the issues at home. This happens when we drift through the day without really tuning in to what others are saying to us. If we’re good at masking our mental drifting, we may stop and look up from our computer or phone long enough to make eye-contact, and we may even listen to the words, but so often we aren’t processing or responding to the message. And, the problem here is that what is often being said only hints at what is really meant or felt. That may be gleaned only by living in and listening in the moment

The art of being is learning to be wherever you are. It is fostering a special focus on the present moment, and gathering from it all the stuff and wealth and emotion it has to offer. Successfully being is getting lost in a sunset or a child’s story about swings. Making the most of the moment may involve simply listening to and learning from silence. The art of being is living each moment so that it becomes a new part of what we are and of what we are in the process of becoming. In summary—The art of being is less about what we do, and much more about what we experience. And when we learn to be in the moment, we will have mastered the art of living well.

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.

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.

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

FACEBOOK.COM/HEALTHYIDAHO T WIT TER: HEALTHYMAGAZINE GOOGLE.COM/+HEALTHY-MAGAZINES PINTEREST.COM/HEALTHYMAG

It’s important to learn from the past and move on. And, it’s certainly profitable to look towards and prepare for tomorrow. What’s frequently missing as we grow and learn is a true appreciation for what’s going on right here, right now. We get too consumed by yesterday and tomorrow that we sometimes fail to notice that today is slipping by. We’re often guilty of getting through the day rather than getting something from the day.

8 HEALTHY IDAHO

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

published by

Healthy-Idaho.com

Facebook.com/HealthyIdaho

February 2015

FITNESS

4. AN IMPORTANT MOMENT, TOGETHER

Marathon Running:

The New Counseling for Couples? THERE COMES A TIME WHEN COUPLES WILL EXPERIENCE TENSION IN THEIR RELATIONSHIP. BEING WITH ONE PERSON CAN POSE NEW DIFFICULTIES UNHEARD OF BY THOSE WHO MAY BE SINGLE…BUT THEY DO EXIST. FOR SOME, RELATIONSHIP COUNSELING MAY BE BENEFICIAL; FOR OTHERS, NOT SO MUCH. Fortunately, there are many things couples can do besides counseling to build a stronger relationship. Let’s discuss how running a marathon with your partner can be an effective, natural way to build a strong and everlasting relationship, whether it’s currently on the brink of failure, or maybe just not where you want it to be.

1. YOU’RE IN IT TOGETHER

When you run and train for a marathon with your partner, there is no “I” in the process. You go through the same basic routine and can empathize with the pain which may (will) be endured. Running a marathon is exhausting, but the training involved is even more so. Your body will ache. Your head will hurt. It will be tough, particularly in the beginning, but think of it as a reflection of your relationship. The beginning is always the hardest part, but as you journey on together, it gradually becomes easier. In essence, as your body goes through pain, you know

10 HEALTHY IDAHO

you’re not alone. This companionship will flow into other aspects of life besides fitness.

2. UNDERSTANDING THE STRUGGLES

Running and training for a marathon allows each partner in the relationship to understand one another. There is no need to justify a purchase on an expensive pair of running shoes, kissing a sweaty face, or being exposed to strange smells. Both endure the same process of becoming fit enough to run the marathon, and there are no reasons to feel alienated. In fact, training will give you incredible opportunities to support your significant other in an important cause, which is more than just a marathon—you’re creating a healthy lifestyle.

3. ANGER OUTLET

Say you’ve had a rough day: your boss is angry with you, your friends are all busy, and there’s nothing good to watch on TV. So what do you do? You probably go on your computer to escape from all the bills and other unpleasant realities you could be facing. Maybe you even take it out on your partner. However, that is obviously not a productive way of escaping from life problems. Training for a marathon gives a renewed sense of purpose to every day, which can be awesome for getting out of slumps and letting out stress and anger you may have. You may even find that anger perishes or becomes obsolete when you train and run marathons. You may even find that you become a more positive person in general—with your partner by your side throughout the process.

Once you’ve gone through the grueling months of training and getting fit enough, it’s time to actually face the marathon. Your whole journey has led to this moment with your partner, and it’s time to face the 26.2 miles together. This experience is something you will never forget, even when you become old and your memory begins to fade. When you’re running with your partner from the start to finish, you can say “we did it.” Let me warn you: things could get emotional really quickly. The amount of times I’ve seen people in tears once they reach the finish line is overwhelming. When you do something you love with the love of your life, the experience is even more incredible.

5. SHARING TRAVEL EXPERIENCES

When you run marathons, it’s often not just a one-off thing. It can be far more than that, even a long-term routine, or a permanent tradition. When you run marathons, it is often the case that you want to try new races in different locations. You and your partner could travel the world running marathons, or maybe just different states. You’ll experience many new things together, and with a common goal, which is excellent nourishment for your relationship.

CONCLUSION

Marathon running should be considered as an excellent way to help build your relationship to a new level. Sometimes you may feel as though you’d have better luck running for president (or prime minister) than convincing your partner that running is a good idea. But with perseverance and commitment, your relationship is destined to become enriched through the marathon experience. ABOUT THE AUTHOR—Curt Davies is a marathon enthusiast and has built his own website: www.marathondriven.com. It’s stacked with information and other goodies regarding marathon running and training for those over the age of 30. Visit his site to find out more about Curt and what he writes about.

Healthy-Idaho.com

Let us help you get back in the game!

BOARD CERTIFIED ORTHOPEDIC SURGEONS

Established in 1960 Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

• • • • • • • • • • •

Knee Replacement/Resurfacing ACL reconstruction Arthroscopic repair of Shoulder - Knee - Hip Shoulder repair Hip Replacement Hand & Wrist: tendon repair and reconstruction Joint Replacements Knee Arthoplasty and Arthroscopy Hip Arthoplasty and Arthroscopy Treatment of all joints – Sports Injuries Sports Medicine

208-895-0888 Facebook.com/HealthyIdaho

Charles P. Schneider, M.D. George A. Nicola, M.D. John Q. Smith, M.D. Robert G. Hansen, M.D. Michael J. Shevlin, M.D. Michael T. Daines, MD Craig R. Jamison, PA-C Hodaka Abe, PA-C Thomas W. Tryon, PA-C Bryce Wikfors, PA-C

Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmet

westidahoorthopedics.com February 2015

MAKE A R

FITNESS

HOW FORM CAN IMPROVE YOUR

RUNNING

Effective sports performance rests heavily on one factor: form. It’s not the fancy shoes, expensive shorts and muscle shirts that make the athlete but balance, efficiency of motion and coordination that are the real medal winners.

WRITTEN BY MICHAEL RICHARDSON

This makes sense when we watch professional athletes, but sometimes it doesn’t translate to our own running. When is the last time we’ve thought about form? Our feet and back hurt from our runs, so instead of changing our running form, we go buy new shoes, blaming the pain on our body type. Daniel Lieberman, a Harvard professor of human evolutionary biology, told Details.com that running can be compared to swimming. “It's about how your body moves, not what's on your feet,” he says. “Good swimming requires you to learn good form — people don't throw you in the pool and expect you to swim properly. But for some reason we have this idea that everyone has their own natural running form.” Here are some tips to improve your form, which will in turn improve your performance and decrease your chances of injury:

2 12 HEALTHY IDAHO

Healthy-Idaho.com

RUN FOR IT! 1. IT’S ALL IN THE HEELS:

Landing on the heels is one of the most common problems runners have. This creates a large amount of force on our legs, which can lead to injuries. Lieberman discovered that runners who land on the front part of their feet suffered less than half the injuries heel strikers did. The cure is simple. If you land on your heels, your stride is too long, so shorten it. If you land on only the toes, your stride is too short. The sweet spot is the ball of the foot, where you will get the best support and most powerful lift into the next stride.

2.CUSHION YOURSELF Once you learn how to land on the ball of the foot rather than the heel, the next step is to make each step gentle, relaxed and compliant according to Lieberman. “It's like when you land from a jump, flexing the hip, knee and ankle,” he writes on his website. “Again, the landing should feel soft, springy, and comfortable. It's probably good to land with the foot nearly horizontal so you don't have to work the calves too much.”

3. POSTURE: STRAIGHT UP Lead with the chest when you run for the most efficient running posture. Some people lean forward with the hips, putting their head too far back. The head should be up, looking forward. This head position should cause your torso and back to naturally straighten, which improves stride, according to runnersworld.com. Good posture will help the runner breathe better as well. One theory behind side stitches, or side aches, is that bad posture is the culprit, according to the New York Times.

4. ARM CONTROL Keep your elbows close to your sides when running. Your arm motion should feel like a pump as you push down and back behind you, according to Terrence Mahon, founder of Mammoth Track Club in Mammoth Lakes, California. Also pay attention to the arc of your swinging arm as you run. Swing arc should increase with your speed. A simple trot should have a small arc going from the height of your belly button to the height of your front pocket.

Irene Davis, director of the Spaulding National Running Center, says that she has been able to significantly lower impact forces in runners by helping them improve form. In some cases better form even resolves chronic injury problems, Davis tells runnersworld.com. "We're able to retrain gait patterns and significantly reduce people's pain," she says. Changing form is generally best for those who have recurring pain and injuries from running. “For certain chronically injured runners, regardless of ability level, changing form might well be a cure,” a runnersworld.com article says. “It is possible that many modern runners, in modern shoes, have learned a maladaptive style of running, one that causes

Facebook.com/HealthyIdaho

them to run inefficiently and predisposes them to injury.” Running specialists warn, however, that trying to change form too quickly can cause injury as well because your body needs time to adjust. In some cases, form shouldn’t be adjusted. But the benefits are there for people with bad form. Christopher McDougall, author of Born to Run, says that improved form is not only a performance-enhancer, but a liberating feeling. “Once you focus on mechanics and you're not in pain, you can go farther, faster,” he says. “It's about posture, breathing, connection between mind, muscle, and ground contact. It's freeing.”

< < < < < < < < < < < < < < < < February 2015

Healthy IDAHO

Wait…

Vacation Frequency Is More ImportantForWell-BeingThan Income, Poll Shows

PIZZA GREASE DABBING: DOES IT DO ANYTHING?

Dabbing pizza with a napkin can actually remove 5g of fat from the slice. If you eat a lot of pizza, this can be a serious improvement to your overall diet.

2/3

Source: Labdoor.com

Seniors Feel Better About Their Appearance Than 18-34-Year-Olds

Two-thirds of Americans ages 65 and older say they always feel good about their appearance, according to a recent Gallup poll. Only 61 percent of those ages 18-34 could say the same.

14 HEALTHY IDAHO

A recent Gallup poll shows that if you earn less than $24,000 annually and take regular trips, you will probably have a higher well-being than those who earn more than $120,000 and don’t take trips. In general, those who make time for trips or vacations report a much higher well-being, the poll shows. Gallup’sWell-BeingIndexincludesself-reportedsense of purpose, social relationships, financial security, community connection and physical health.

When Your Friends Are Pregnant, You’re More Likely to Get Pregnant Researchers from Bocconi Universityfoundthatwomen are more likely to have kids when they see their friends getting pregnant. Having babies is contagious apparently.

Healthy-Idaho.com

…What? SOCIAL MEDIA A GROWING FACTOR IN DIVORCES

PUBLICRESTROOMSAREABOUTASGERMYAS THE AVERAGE ROOM IN YOUR HOME Research led by Sean Gibbons, a graduate student of biophysical science at the University of Chicago, foundthatmanybacteriadon’tsurviveinthecool,drypublicbathroomenvironments.Aftersterilizingfour bathrooms, Gibbons and his team monitored bacteria growth. Most of the bacteria that came and stayed in a stabilized state was skin or outdoor-associated rather than fecal. Fecal bacteria are more likely to die off in the resource-scarce publics bathroom environments than the skin and outdoor bacteria. Source: Applied and Environmental Microbiology

Almost All Doctors Believe Pets Bring Health Benefits

The American Academy of Matrimonial Lawyers says 81 percent of its members have used or been faced with evidence from social media networks like Facebook and Twitter. This evidence comes in many forms, like a spouse flirting with someone online, or a husband getting a child to de-friend his mom. Other examples include evidence of poor parenting behavior, like social media posts of drug use. In fact, a third of all divorce filings in 2011 included the word “Facebook,” according to Divorce Online.

A recent survey found that 97 percent of doctors agree that there are health benefits resulting from having pets, includingmentalhealthimprovement. Source: The Human-Animal Bond Research Initiative (HABRI) Foundation

Facebook.com/HealthyIdaho

February 2015

FITNESS

Box Jumps Do’s and Don’ts

BOX JUMPS HAVE TURNED INTO A GYM STATUS SYMBOL, WITH PROFESSIONAL ATHLETES POSTING VIDEOS OF THEMSELVES LEAPING LIKE GAZELLES STRAIGHT UP ONTO CHEST-HIGH PLATFORMS. These flat-footed rocket launches are incredible feats, no doubt. But determining their worth for the average gym-goer is a little harder to nail down.

WHAT THEY’RE GOOD FOR

This exercise is good for fast-twitch muscle fibers. It activates certain parts of your muscular system that are not activated during leg presses, squats, and other leg workouts. The landing portion of this exercise can put healthy stress on your body that can prevent future injury. The exercise as a whole is great for building athleticism and balance that will help you in many other daily activities. Lastly, this exercise is hard. It is great for getting a sweat on, and for getting that heart rate up quickly.

HOW TO DO IT CORRECTLY

First, get a stable platform. If you want webwide shame and embarrassment, along with

16 HEALTHY IDAHO

a hammered shin and a bloody lip, try a shoddy table or a wobbly stool.

WHY BOX JUMPS AREN’T A VITAL EXERCISE

Box jumping makes a fun contest between friends, but its value in becoming fit isn’t out of this world. Mastering box jumps will make you a better athlete, but since many of us are more worried about love handles than athletic prowess, box jumps don’t need to take priority.

Start with a low height, and move up until you feel challenged. Some choose to immediately find their maximum height, but this is a mistake. The benefits of this exercise come as you master proper form in the multiple stages of the jump, not when you hit a certain number of inches.

Perhaps most importantly, it’s easy to get hurt doing box jumps. If you do them regularly, you’re almost guaranteed to bash your shins or take a fall.

For the jump, start with feet shoulderwidth apart. The pre-jump squat doesn’t need to be too deep. The hands should come back and explode up as the quads and calves are engaged.

And you aren’t actually proving much by doing a high box jump. True vertical is measured by how high you can reach, not how high you can bend your knees.

The landing, both on top and on bottom, should be soft and controlled, with the jumper maintaining balance, landing in the initial jumping position. If the top landing is too hard, your box may be too low. If your landing on top or bottom leaves you falling off balance, try going a bit lower.

Fast Stat

Some people do repeated box jumps in a set, where they’ll land and immediately jump up again. This puts a strain on your knees and tibia, especially if you’re jumping high. If you want to try this, do a low height, and make sure you’re maintaining balance, and land in the athletic position that you started in.

According to Slate.com’s sources, Minnesota Vikings running back Adrian Petersen has been seen doing 42-inch box jumps while holding 60-pound weights in each hand.

Healthy-Idaho.com

heartfull

A Guide to:

HEALTHY HEART RATES W R I T T E N B Y A NGELA S ILVA

YOUR HEART RATE IS SIMPLY THE NUMBER OF TIMES YOUR HEART BEATS IN A MINUTE. BEING AWARE OF YOUR RESTING HEART RATE CAN HELP YOU IDENTIFY POTENTIAL PROBLEMS, AND CAN ALSO BE BENEFICIAL IN TRACKING YOUR FITNESS. The American Heart Association has established the normal ranges for heart rate is between 60-100 beats per minute. Where your heart rate lies on this spectrum can depend on a number of things. For example, an individual who is physically fit may have a lower resting heart rate than a sedentary individual because regular exercise makes the heart more efficient. A very physically active adult may have a resting heart rate as low as 40 beats per minute. To find your resting heart rate, plan to do so first thing in the morning or when you’ve been sitting or lying for an adequate period of time. Find your pulse by placing the tips of your first two fingers on the inside of your wrist or the side of your neck. It is also possible to find your pulse on the inside of your elbow and top of your foot, but the most convenient places to check your pulse are on the wrist and neck.

Facebook.com/HealthyIdaho

Lightly press your fingers over one of these areas and count the number of pulses you feel in fifteen seconds. Multiply this number by 4 to find how many beats are in a minute. This is your resting heart rate. If you were surprised to find a high resting heart rate, check to make sure the conditions were right. A few factors that can affect your resting heart rate include air temperature, body position and medication use. A warmer temperature can cause the heart to beat a bit faster than usual. If you take your pulse while standing, it may be faster for the first 15-20 seconds of standing. And if you’re on any medications for your thyroid, your heart rate may also be higher. If your heart rate was lower than expected, it’s usually nothing to worry about. A lower heart rate usually just means a more efficient heart due to physical activity. But both an especially high or low heart rate may be a sign of a heart problem. “If your pulse is very low or if you have frequent episodes of unexplained fast heart rates, especially if they cause you to feel weak or dizzy or faint, tell your doctor, who can decide if it’s an emergency,” says Richard Stein, MD, professor of medicine and cardiology at the New York University School of Medicine.

RECOGNIZING IRREGULAR HEART BEATS Whilecountingheartbeatsisimportant for some reasons, the heart’s rhythm is another important factor. A normal, healthy heartbeat is constant, meaning that you will more or less be able to predict when the next heartbeat will occur. If you feel missed or extra beats, uneven beats or beats that differ in strength, this is indication that something could be wrong. You may have Atrial Fibrillation (AF) and could be at increased risk for a stroke. In other cases, abnormal heart rhythm is not serious. Heart palpitations are when your heart is pounding or racing, and you may feel like your heart is missing beats. This can be caused by anxiety,stress,fear,caffeine,illegaldrug use, illness and more. Palpitations are not serious most of the time.

February 2015

heartfull

6 A G E M O E H Y T S R E V O R T N O C P E A HI K I L S ND BU T I T S O U E O G A M E, E R S Y ID OV NEW V A-6 CONTR VERY OF E MEG OT THE O ALLY PART AT THE RO ’ U . S IS ACT DAILY LIFE TED STATE D S E UNI PPENE I C A N’ AMER ISSUE IS TH N THAT HA T US F E R OF TH IETARY TU , WHICH LE ND D O AG TIC ES A DRAS T 65 YEARS AL EXCESS D E ABOU NUTRITION HAT ALTER T H H ES WIT IENCI HEALT DEFIC NATIONAL . THE SC A P E L AND

THE BACKGROUND

Omega-3 and omega-6 are called “essential” fatty acids, because our body needs them and we can’t make them on our own. We must consume them. Omega-3 is well known for its importance in controlling blood clotting, building cell membranes and performing many other vital functions. Both omega-6 and omega-3 are important for brain function, as well as normal growth and development. In prehistoric times, the human diet contained about a 4:1 ratio of omega-6 to

18 HEALTHY IDAHO

omega-3 fatty acids. Certain seeds, grains and nuts are sources of omega-6 linoleic acid. Omega-3 comes primarily from fish and some plant sources. Fast forward to today, and you’ll find that our omega-6/omega-3 ratio is skewed, in excess of 10:1. Many Americans eat a diet with a ratio of more like 30:1 or higher, even though the optimal ratio is about 4:1 or lower. The topic of much study, these lopsided ratios have been associated with arthritis, inflammation, cancer and more.

HOW WE GOT TO THIS POINT

After World War II we began to develop technology that made oils out of seeds and corn. This came in part because of newfound research that suggested saturated fats were tied to cardiovascular disease. This technology got so good, and seeds were so abundant and easy to grow, that these oils began to seep into many different varieties of foods as an economical substitute for other ingredients. These oils (cottonseed, sunflower seed, canola, soybean and most vegetable oils) are

Healthy-Idaho.com

Where Do I Get More Omega-3?

Plants: Flaxseed, walnuts, kale, spinach, Brussels sprouts. Fish: Salmon, sardines, herring, mackerel (cold water fish).

all high in omega-6 fatty acids, meaning that the Western diet began to distort away from omega-3. The negative health effects of this skewed ratio are thought to come about for a couple of reasons. Linoleic acid (omega-6) oxidizes and changes LDL cholesterol into a more damaging form. Metabolism of this fatty acid is also pro-inflammatory, according to Artemis Simopoulos, MD, FACN, founding member of the International Society for the Study of Fatty Acids and Lipids. Simopoulos says that these omega-6 rich oils are prominent now not because they are good, but because they have represented the cheapest option to food manufacturers for decades. In fact, canola oil used to be a better source of omega-3, but manufacturers decreased the amount of omega-3 in canola oil to give it a better shelf life, she says.

THE CONTROVERSY

Some nutrition experts claim that these ratios aren’t related to disease. Dr. Frank Sacks of Harvard’s Department of Nutrition says that according to recent research, omega-6 is healthy for the heart, and that the ratio of omega-6 to 3 is therefore of no nutritional interest. The American Heart Association only mentions the benefits of omega-6 fatty acid consumption, and says nothing about the Western diet fatty acid imbalance. “I think that’s a disgrace,” Simopoulos says.

The largest such study was the Bellagio Report on Healthy Agriculture, Healthy Nutrition, Healthy People, published in 2013, of which Simopoulos was a lead author. Sponsored by the Center for Genetics, Nutrition and Health in Washington, DC, the Rockefeller Foundation, Green Templeton College of the University of Oxford, the W.K. Kellogg Foundation, and many others, this report came from a meeting of international doctors, nutrition experts, agriculturalists and policy experts.

the problem. Flax seed is a great source of omega-3, which isn’t used often simply because it isn’t familiar.

The omega-3/omega-6 imbalance was a central topic at the meeting, and it was concluded that most diets are omega-3deficient and too high in omega-6.

In fact, some farmers have begun to mix flaxseed into their livestock feed. This balances out omega fatty acid levels in animals and in the resulting meat that is sold, and also improves methane pollution from the stock. This practice is most widely used in France, but researchers in America are starting to catch on.

“The evidence that this imbalance contributes to disease is now convincing, and governments should formulate policies for agriculture and food to affect costs and availability of various fatty acids to the general public so that the ratio of omega-6 to omega-3 fatty acids can once again approach that to which we are genetically adapted, i.e. four to one. High omega-6/omega-3 ratios typify Western diets and, increasingly, diets throughout the world, and they are associated with increased risk for cardiovascular disease, obesity, type 2 diabetes and cancer of the breast and prostate, particularly in individuals who are genetically predisposed.” -The Bellagio Report

HOW TO BALANCE

She says there is bountiful evidence from quality studies about the negative effects of the imbalance.

Most dietary advice that we’ve all heard will actually help us get a better balance of omega-6 to omega-3. For example, eat more leafy greens.

“There’s enough data to make policy,” she says.

Simopoulos says that omega-3 sources are rare in America, which is part of

Facebook.com/HealthyIdaho

“People eat what they’re used to, what’s marketed,” she says. While organic food often claims dubious health benefits, the omega issue might be one that favors buying organic. Corn-fed beef doesn’t have a good Omega-3/6 ratio, but range fed beef does. Corn has a very high amount of omega-6.

NPR reported a story about Jim Drouillard, a professor of animal sciences at Kansas State University, who conducted a series of experiments over the course of ten years and found that “feeding flaxseed to cattle in the five months before slaughter reduced inflammation and the need for antibiotics, and offset some of the negative effects of a corn-based diet.” Adoption of this practice in America would have a large impact on our omega-3/ omega-6 balance, considering how much beef we eat. But true fatty acid balance in our Western diets would require significant changes in packaged food processing and the incorporation of new oils. On an individual level, consumers can be conscious of their omega-6 excess and omega-3 deficiency, and make changes in their diet to right the imbalance. Sources: npr.org, jonnybowden.com, mdpi.com, hsph. harvard.edu

February 2015

NUTRITION IT ISN’T SURPRISING HOW OFTEN FOODS FALL OFF OUR CULINARY RADAR. JUST LIKE FASHION, OUR FOOD CONSUMPTION CAN REFLECT TRENDS AND FADS AS WELL. I MEAN HOW OFTEN DO PEOPLE REALLY BUY BOLOGNA, OR SPAM FOR THAT MATTER? HOW LONG DID THE ATKIN’S DIET HANG AROUND? AND IS KALE STILL A THING? HOW LONG ARE WE GOING TO LET THAT ONE GO ON? OUR TASTES CHANGE AND THE FOOD INDUSTRY’S SALES REFLECT THE FADING AND EMERGING TRENDS. BUT RECENT YEARS HAVE SEEN MORE THAN THE DEATH OF DIETARY UPSTARTS; IT’S THE BEGINNING OF THE END FOR MANY FOODS THAT WERE ONCE STAPLES OF THE AMERICAN DIET. WHETHER IT IS DUE TO THE RISE IN HEALTH-CONSCIOUS SHOPPING, OR A TENDENCY TO STREAMLINE OUR LIVES AND CUT WHAT WE DON’T DEEM NECESSARY ANYMORE, WE AMERICANS JUST AREN’T BUYING THESE THINGS ANYMORE.

S D O FO E R A

HAT W E R A IFWE T, THEN A WE E AGEIS M OURI GING. CHAN

SODA

10% BREAKFAST CEREAL

First on the chopping block is cereal. Yep. The picture perfect morning for most Americans doesn’t involve sitting at the table with a bowl of cereal. Cereal sales were down 7 percent in a recent four-week period; Kellogg, a cereal giant, reported a 10 percent decline in cereal sales in that same period. With a rushed morning routine, many of us can’t afford the time to sit down at the table. Harry Balzer, chief food industry analyst for research firm NPD Group Inc. says that the average American spends just 12 minutes on breakfast. (That is less than half the time—28 minutes—we spend on lunch.) Instead of spending those 12 minutes on a bowl of cereal, most of us opt for more proteinpacked foods such as Greek yogurt or even fast food. To keep up with this trend, fast food restaurants are vamping up their breakfast menus in hopes of boosting sales. Burger King even went so far as to add burgers to their morning menu.

20 HEALTHY IDAHO

It’s no surprise that soda made this list of declining sales. Even diet soda has taken a hit with the emergence of studies showing the detriments sugar-substitutes can have on your health. These studies link artificial sweeteners such as aspartame, cyclamate, and saccharin to preterm delivery, depression, increased risk of type 2 diabetes and other medical conditions. Soda is believed to be one of the major contributors to the obesity epidemic so it only makes sense that as we become more health-conscious we would want to cut out liquid candy.

Healthy-Idaho.com

T A H T G N I Y D GOURMET CUPCAKES

One trend I am personally sad to see fall into the depths of bakedgoodness despair is the gourmet cupcake. The closing of Crumbs Bake Shop—a New York-based bakery that went public in 2011 on the Nasdaq exchange—marked the beginning of the end to a trend that was short lived. Crumbs was called the poster child for the gourmet cupcake industry, and with the closure of its 65 chain stores many fear the trend will not survive much longer.

11% GUM

Gum sales have tumbled 11 percent in the last four years. There doesn’t seem to be a single cause for this decline, but the alternatives are much more appealing than the image of a cow chewing its cud. From mints to breath-strips to fruit chews, candy companies have had no problem picking up the slack left by gum. These alternatives have also solved the problem of what to do with a flavorless piece of gum. There is no real graceful way to spit out a piece of gum, and the seven-year-in-theintestines myth will always permeate minds of gum chewers no matter how many times it has been disproven.

WHITE BREAD

With the rise of the gluten-free industry, that of white bread has sunk. 56 percent of shoppers say they are purposefully avoiding white bread. In 2006 wheat bread surpassed white bread in sales; but recently all bread is suffering from the gluten-free trend. Even the free bread offered at restaurants is disappearing as fewer restaurants want to eat the cost of loaves that go uneaten on customer’s tables.

CHEF BOYARDEE

Another food that is struggling to keep sales up is Chef Boyardee. ConAgra Foods reported a 7 percent drop in sales that they said was mainly due to the once beloved pasta. The canned pasta brand was started in 1928 by an Italian immigrant and was later commissioned by the US military during World War II for producing army rations. However, it doesn’t look like it will be around much longer.

SO AS THE FOODS WE ONCE LOVED DECLINE IN SALES, WE ARE FORCED TO THINK OF WHAT OUR IMAGE IS BECOMING. AFTER ALL, WE ARE WHAT WE EAT.

Sources: Time, NBC, and NPR

Facebook.com/HealthyIdaho

February 2015

HEALTHSMART

Bad

WRITTEN BY KTVB

FLU SEASON Doctors in the Treasure Valley are saying this flu season is a bad one. BOISE—Saint Alphonsus Regional Medical Center saw its first case of influenza this season back in November. By early January the Centers for Disease Control and Prevention listed Idaho as one of 43 states experiencing a high level of influenza-like illnesses. Each year the World Health Organization determines what the predominant flu strains are for the year. Manufacturers then develop vaccines for those viruses. The problem this year is that one of those viruses mutated. “It did that because it wants to evade our host defenses, our vaccine,” said Saint Alphonsus Chief Clinical Officer, James Lederer. That resulted in the vaccine becoming less effective, causing more people to get the flu. By January Idaho had three deaths related to the flu, all in people over the age of 50. Even though the vaccine is less effective on the predominant strain of the flu, local doctors and health officials say it’s still effective against other flu strains. “The H1N1 is still out there and there are two B strains that circulate,” explained Lederer.

Germs are easily spread in places like schools and day care centers. That’s why Toni Allen, Boise High school’s nurse, is reminding students, staff and families to take some simple precautions to stay healthy. She recommends washing hands often, using sanitizer, and if you have to cough or sneeze, cover your mouth with your arm or your shirt. She also recommends students get the flu shot. “They may still get sick, but they might not get as sick and lose time from school,” said Allen. Additionally, if you or a family member has a fever, aches or chills, you may need to take sick leave and stay home to prevent spreading the germs around.

22 HEALTHY IDAHO

Healthy-Idaho.com

Healthy IDAHO

速

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

Facebook.com/HealthyIdaho

February 2015

heartfull

Heart Strains Stress and Heart Health

W RI T T E N B Y A N G E L A S I LVA

The relationship between stress and heart disease has been a major topic of research for a long time. Although the connection has not been concretely established, specific types of stress and reactions have been shown to contribute to heart disease. It is important to realize that it is our reaction to stressful events, not the events themselves, that cause stress and negative physiological impacts. Eliminating stressful situations from our lives is not possible. Learning how to react to stress in a healthy way is the best way to protect your heart and other aspects of your health. The American Heart Association explains that when we experience stress, our bodies enter “fight or flight” mode. This causes our blood vessels to constrict, heart rate to increase, and adrenaline to pump through our veins. It is our body’s way of preparing us to either combat or flee from a harmful situation. Unfortunately, our bodies can’t tell the different between a grizzly bear chasing us and a burnt casserole, and the physiological response can be the same. This is when becoming stressed over the daily hassles of life can take its toll on your heart. Constantly being in a state of fightor-flight can cause constant high blood pressure and elevate cholesterol levels, both of which greatly contribute to heart disease.

24 HEALTHY IDAHO

Aside from the direct physiological responses, our individual methods of coping for stress can also contribute to or protect from heart disease. For example, some people may use smoking as a means to relax from a stressful situation or a stressful day. Some people find peace through exercise. Other people binge-eat when they are stressed, while others may drink excessively to “manage” their stress.

LET’S SEE IF YOU REACT TO STRESS IN A HEALTHY WAY OR POSSIBLY NEED SOME IMPROVEMENT. You’re driving home from work. It’s rush hour, and your spouse has already called five times asking why you’re late. You have a dinner to get to, but at this rate you’ll be lucky to make the appetizers. Traffic jam. You’re crawling at snail speed down the interstate when all of the sudden swoosh! Another car cuts you off to try to get ahead. You slam on your brakes.

There are several ways to bring your body back to normal levels when you encounter stress, but the important point is to find a healthy way to do so. Meditation is a great way to focus on controlling your breathing and your thoughts to lower your response to stress. Exercise, playing an instrument, or making some form of art are other ways to channel your stress into a productive outlet.

IN YOUR ANGER, DO YOU: A) Mutter some not-so-nice words under your breath? B) Try to get next to the car to “express” your feelings to the driver?

The link between stress and heart disease exists, but is largely an individual association. With both the direct, physiological effects of stress harming our heart or our coping mechanisms doing the damage, our heart can be a great casualty of a chronically stressful life. Take the time to evaluate your stress levels and how you deal with stress, and find ways to make improvements to protect your heart.

C) Take a deep breath and count to ten? D) Blast the radio and find your happy place? If you answered A or B, chances are your reactions to stressful situations may not be so healthy.

Healthy-Idaho.com

Heart Health Breakthroughs in 2014

WRITTEN BY JEN N A KOFOR D

HEART HEALTH IS THE SUBJECT OF MUCH STUDY IN AMERICA AND THROUGHOUT THE WORLD, AS HEART DISEASE AND CARDIOVASCULAR PROBLEMS ARE LEADING KILLERS GLOBALLY. CHECK OUT THE MOST IMPORTANT THINGS WE LEARNED IN 2014. 1. NEW DRUG FIGHTS HEART FAILURE The new drug LCZ696 lowered the risk of being hospitalized with heart failure or dying from heart disease by 20 percent. Dr. Nir Uriel, a medicine cardiologist at the University of Chicago, told Chicago’s WGN that this new medication proves superior to current therapy treatments. “This medication was studied in almost 10,000 patients and . . . the investigational drug was shown to reduce mortality and hospital readmissions by 20 percent,” Uriel said. The study was ended early because the benefits of this new drug were so compelling. The FDA is currently working with the drug through tests and finalizations, but many hope LCZ696 will be available mid-2015.

2. TREATING SLEEP MAY LOWER BLOOD PRESSURE Sleep apnea is a condition affecting millions where people have disrupted breathing

Facebook.com/HealthyIdaho

throughout the night. This condition may be connected to heart disease. Those who focus on fixing their sleep cycles, with CPAP machines or with other methods, may also be lowering their blood pressure simultaneously, recent research shows.

3. NEW ANTI-CLOTTING DRUG APPROVED TO LOWER RISK OF HEART ATTACK Vorapaxar (Zontivity) is a new medicine that lowers the risk of heart attack in people who have already had a heart attack or peripheral artery disease. Vorapaxar is FDA-approved and the first in a new class of drugs. This drug prevents platelets, the cell fragments in blood, from clumping and forming clots. 4. GARLIC COULD STOP HEART DISEASE According to research by Dr. Matthew Budoff, principal investigator at the Los Angeles Biomedical Research Institute at Harbor- UCLA Medical Center, certain heart issues may be solved with a spoonful of garlic. Using “garlic therapy,” Budoff says, results in reduced artery blockage, improved blood pressure, and lowered cholesterol levels. Other studies are continuing to look at the validity of these results. For example, quantity and how the garlic is prepared may influence its effects on heart health.

5. MEDITERRANEAN DIET IMPROVES HEALTH, SLOWS AGING This diet, originating from Greece, Italy and Spain, encourages fruits, vegetables, olive oil, and nuts and discourages dairy and saturated fats. Researchers from Harvard’s Medical School worked with more than 4,600 middle-aged women through surveys and blood testing, and their study concluded that women who strictly followed the Mediterranean diet had longer telomeres, an important biomarker of aging. Shorter telomeres have been associated with decreased life expectancy and greater risk of aging-related disease, while longer telomeres are linked to longevity. These breakthroughs are applicable to those with healthy hearts and those with existing cardiovascular problems. Keep the new year strong by keeping your heart even stronger. Sources: Harvard Medical School’s Heart Newsletter, Global Healthcare, American Heart Association

February 2015

WELLNESS

Winter Safety

MYTH

Gas mileage for cars is consistent anytime of year.

FACT The “feels like” temperature has

the same affect on the body in terms of heat loss, frostbite, hypothermia etc. as if that were the actual temperature.

Myths

FROM THE RED CROSS MYTH

Rubbing frostbitten areas of the body with snow is a good emergency measure.

FACT Gas mileage decreases with cold weather. Plan your trips accordingly.

MYTH A fireplace is a good economical way to heat the house.

MYTH

FACT An open fireplace is an energy loser with most of the heat going out the chimney. Keep the damper tightly closed when not in use as hot air rises anyway.

A flask of Schnapps in the ski jacket helps keep you warm

FACT Alcohol actually causes the body to lose heat.

MYTH Treat frostbite with hot water.

FACT Because of numbness hot water can be dangerous. Instead warm the area with water that is lukewarm or with body heat such as the heat of the armpit.

FACT This actually can cause more damage.

MYTH

Wind chill just makes it feel colder but does not worsen the affect on body heat loss.

MYTH

Space heaters save money.

Lake ice that has been frozen a long time is safer for walking on.

FACT While they serve the purpose of supplemental heat in more confined areas they are not efficient at all and also can be a safety hazard.

FACT New ice is generally stronger than old ice. Ice frozen for two weeks under same conditions and thickness is at the optimal safety level. Frozen rivers are the Myth: Fact: most risky bodies of water.

SOME WINTER TIPS • An improperly vented fireplace can cause carbon monoxide poisoning. • Pre-warming you car in the garage without proper ventilation is extremely dangerous. • Avoid getting gasoline or alcohol on skin while de-icing or fueling car or snowmobile or blower as these materials in contact with skin increase heat loss. • Letting a faucet drip slowly prevents pipe freezing. • For pipes located in walls behind kitchen cabinets, leaving doors open helps prevent freezing.

26 HEALTHY IDAHO

Healthy-Idaho.com

Feel beautiful. Inside and out. Come See Us @ Our New Location! 16111 N. Brinson St. Ste 100 Nampa, ID 83687

NOW OFFERING laser hair removal, treatment of varicose veins and hyperpigmentation! CONTACT US FOR SPECIALS!

NEW

Rejuvap ! en Call fo

r Detail

RYAN OW SLEY, MD

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

Facebook.com/HealthyIdaho

16111 N. BRINSON ST. #100 NAMPA

February 2015

WELLNESS

a c u e o r Y e hW r A ec T

FRIENDSHIPS AND RELATIONSHIPS DEPEND ON CONNECTING INTIMATELY WITH OTHERS.

Social media has replaced a few, intimate relationships with many shallow relationships. Instead of enjoying a beautiful day at the park with our children or a hike with our friends, we focus on getting the best picture to post online and have our face to the screen for most of the time. Our self-esteem may suffer as we see the pictures and stories of others’ lives that seem so glamorous or exciting on social media. We may get in a habit of regularly posting our own pictures or stories only for the response from others on which we’ve become so dependent to make us feel important.

Social media has replaced a few, intimate relationships with many shallow relationships. SIGNS YOUR RELATIONSHIP WITH TECHNOLOGY IS UNHEALTHY W RI T T E N B Y H E A LT H Y M AGAZINE S TAF F

As technology continues to advance, so does the need to find balance and establish boundaries with the advancements. Technology does more for us now than it ever has. The invention of smartphones replaced a number of other services and devices, including but not limited to alarm clocks, thermometers, calculators, phone books, libraries, cameras and even computers. We have our email accounts, social media accounts, even Netflix accounts all tucked safely in our pockets. But is this all-in-one convenience doing more harm than good?

MANY RESEARCHERS WOULD SAY YES.

Most of the services and capabilities we get from technology are inherently bad. It’s the user, not the technology itself, who generally needs to be checked. But how much is too much? It seems that everyone is glued to their screens these days. How can you know if you might have an unhealthy relationship with technology?

28 HEALTHY IDAHO

ASK YOURSELF THE FOLLOWING QUESTIONS IN REGARDS TO YOUR TECHNOLOGY USE:

• Do you check your email or social media accounts before you get out of bed or while you lay in bed at night? • Do you use your phone for entertainment in social settings? • Do you multitask regularly with technology, using multiple devices at a time or always having a screen up while doing other tasks? • Do you lose track of time while engaged in online activities? • Do you feel guilty or defensive about your internet use when people mention it? If you answered yes to any of those questions, you could possibly have an unhealthy relationship with technology. But why does it matter? An excessive technology compulsion often damages the other aspects of our lives, including relationships with others and ourselves.

SO WHAT CAN YOU DO ABOUT IT?

The University of California, San Francisco suggests a few tips for dealing with an unhealthy relationship with technology. • They recommend asking, “What am I missing out on when I spend so much time on the Internet?” Make a list of activities you enjoy and try to do them more often. • Identify the times you’re most prone to excessive use. Switch up your routine to disrupt those patterns. • Associate with others who aren’t interested in spending time online, and realize that the whole world really isn’t all online. • Reconnect with the offline world. Read physical books, use an actual alarm clock, invest in a wristwatch and buy a real calculator to avoid constantly checking your phone. It’s not easy to break a habit, but it’s also not necessary to let technology disrupt or consume your life. Conduct a self-evaluation to analyze your own technology use and discover if there are any changes you could make for the better. Technology can be both a blessing and a curse, but it is up to us to decide which way it will affect our lives.

Healthy-Idaho.com

Be YOUtiful! Beautiful legs come in all shapes and sizes, but have one thing in common: they look and feel better without VARICOSE VEINS or SPIDER VEINS! Are you ready to get back to doing the things you love?

Call Advanced Vein Therapy and Schedule a Consultation Today:

208.947.0100

We Now Offer Botox! 161 E Mallard Dr. Ste 130 | Boise, ID 83706 | AboutAVT.com Before

After

Rehab Systems was created by amputees for amputees. We strive to provide the highest level of orthotic and prosthetic service to help amputees get back to work, reach the podium and reach the top of the world.

Contact Rehab Systems for a free consultation on the latest O&P techniques and technologies. Boise: 7446 West Lemhi 208.342.4104

Facebook.com/HealthyIdaho

Twin Falls: 542 Addison Ave. West 208.736.7330

877.325.3534

www.rehabsystems.ws February 2015

WELLNESS

Nearly half (47%) of adults in their 40s and 50s have a parent aged 65 or older and are either raising a young child or financially supporting a grown child (age 18 or older)

The Sandwich Generation

WHO IS CARING FOR YOU?

WR IT T E N BY R U TH TA R A N T IN E

MANY ADULTS CARE FOR THEIR CHILDREN AND THEIR PARENTS AT THE SAME TIME, MAKING FOR A TOUGH SITUATION. 30 HEALTHY IDAHO

ocial worker Dorothy Miller originally coined the term “sandwich generation” back in 1981 to describe women in their 30s to 40s who were the primary caregivers “sandwiched” between young children and aging parents. A lot has changed since then: women are delaying child-bearing and seniors are living longer. Because of these added variables, the “sandwich generation” definition has morphed along the way and tends to target both genders, and the predominant age is 40-65 years old. According to a 2013 Pew research report, “Nearly half (47%) of adults in their 40s and 50s have a parent aged 65 or older and are either raising a young child or financially supporting a grown child (age 18 or older). And about one-in-seven middle-aged adults (15%) is providing financial support to both an aging parent and a child” (Parker & Patten). In 2005, the sandwich generation was largely made up of Baby Boomers.

Healthy-Idaho.com

Fast forward to 2014, and the Boomers have started to age out of the sandwich generation and become the recipients of care from the new sandwich generation. Generation X is now the predominant demographic in the sandwich generation. In addition, Pew research reports threein-ten Hispanic adults (31%) have a parent aged 65 or older and a dependent child. This compares with 24% of whites and 21% of blacks. Compound this data with the growing number of children/dependent adult children and seniors who require complex care related to increased autism and chronic disease diagnosis, and the stress on the sandwich generation magnifies ten-fold. Who cares for the sandwich generation? In many cases, no one cares for this group of caregivers, who usually has the added burden of working a full time job. Additionally, this group often has to juggle an unexpected hospitalization of their loved one with their career obligations. Many outsiders to this issue may think a hospitalization might give the caregiver some respite, when in fact most caregivers have an added stressor when a loved one is hospitalized and their already hectic daily routine is altered. Self-care is typically neglected by the sandwich generation. Learning to integrate simple self-care tips into your daily routine will help caregivers to stay healthy. The heathy caregiver provides a higher level of physical and emotional care to their loved one and this is a gift that keeps on giving. Caregiving tips:

1. BE KIND TO YOURSELF

Often we are kind to others while we push ourselves beyond our own limits. The first step in dealing with caregiver stress, anger or frustration is to care for yourself. Wellmeaning friends and relatives often tell you to take care. But no one will actually tell you how to take care of yourself while supporting a loved one or sitting at his or her side at the hospital. One of the first things to learn is to ask for and accept help. It’s important to clearly identify your needs and acknowledge that you can’t do it all alone. This can be hard to do. Make a list of people you know who would be willing to help. Help doesn’t necessarily mean caregiving, but every task or chore that is removed from your full plate will give you a few more minutes of you time every day!

2. TAKE SPONTANEOUS AND UNPLANNED BREAKS

If your loved one is in the hospital and needs to have a test, give the nurse your cell number and go sit outside for ten minutes. If caring for someone at home, consider the use of a wireless doorbell system to enable your loved one to call when needed. This

Facebook.com/HealthyIdaho

allows the caregiver on duty the freedom to be in another room or go outside. A walk to the mailbox can be a minivacation. Sun, and even rain, can be good for the soul. Exercise of any kind can help to release some of the frustration that caregivers experience.

3. PACK A CAREGIVER BAG OF YOUR OWN Find an attractive cloth bag for essential personal items when you visit the hospital with your loved one. Keep hand lotion, lip balm, a journal, a novel, or any item that is soothing for you.

4. BE MINDFUL AND MEDITATIVE

Every hospital has a chapel. Most have a chaplain, at least on call. Consider utilizing available resources for prayer or reflection. Pick up a book on mindfulness meditation. Carry a book on mindfulness with you and read a passage or two when you have a few minutes. Use a journal to jot down your thoughts and feelings. Being mindful reminds us to have gratitude for even the small mundane things—after all, they can go away in a flash. When caring for your loved one, be mindful of how he or she feels, smells, talks, laughs, etc. Appreciate the beauty of it all. The memories you make in doing so can be conjured up at a moment’s notice…forever. Seize the opportunity to be present in the moment. Refuse to let stress or anger rob you of valuable time.

5. NOURISH YOUR BODY WITH HEALTHY FOOD

It is all too easy to rely on junk food and vending machines. Avoid using alcohol or drugs (including caffeine) to get through the day. These will only complicate things and add to the stress, anger and frustration. Eating healthy food will give you the physical and mental stamina to deal with whatever is thrown your way during the day. Ultimately, it will help you to deal with adversity more effectively.

6. SLEEP WHENEVER YOU CAN

Many of us struggle with sleep even without a life crisis. If you have an unexpected twohour break in the middle of an afternoon, take a nap and refuse to feel guilty about it. Sleep, like healthy food, helps all of us handle adversity better. In addition to sleep, keep up with your own health needs. Don’t skip annual medical screenings or allow yourself to run out of prescription medicine. If you do not take care of yourself, you can’t do a good job of caring for your loved one.

7. LAUGH, LAUGH, LAUGH

We all know the power of a good belly laugh! Try to see the humor in life.

8. AVOID HARD AND FAST PLANS

Purchasing tickets for concerts or signing up to take a class and then being unable to

attend can add to your frustration. You are often better off using any free time to take a walk, shop, or even nap. Time becomes ever so precious. Learn to use it wisely.

9. CONSIDER COUNSELING

Many counselors specialize in anger, the stress of caregiving, and grief. If you need help in getting through a stressful time in life, you are not weak or unusual. Think about what you need or want. Do you just want to talk to someone? Maybe a therapist or support group is what you need. If you think you might need medications, consult your PCP or a psychiatrist. Many caregivers have trouble sleeping or find themselves battling anxiety. Don’t be ashamed or embarrassed to ask your doctor for medications to help with sleep or anxiety problems. If your loved one is hospitalized and you are caring for him or her far from where you live, ask a nurse or doctor to refer you to the appropriate professional near the hospital. Health care providers and social workers are used to assisting out-of-town visitors with their health care needs. Regardless of your location, if you are having difficulty coping with the anger or frustration of being a patient or caregiver, reach out to a mental health professional. For those caregivers unable to leave the home but in need of support, many online support groups are available. Support groups for caregivers, relating to specific diseases, are constantly being added to the online community. For a list of current online support communities, type “online caregiver support group” into your digital search engine. Parker, K., & Patton, E. (2013). The Sandwich Generation: Rising Financial Burdens for Middle-Aged Americans. http://www.pewsocialtrends. org/2013/01/30/the-sandwichgeneration/

ABOUT THE AUTHOR

Ruth Tarantine Ruth Tarantine serves as the Chair of Online Nursing Graduate Programs and nursing faculty at a private university. With 25 years of nursing experience, she holds a registered nurse diploma from Mercy Hospital School of Nursing, a bachelor’s degree in nursing from Carlow University, a master’s degree in nursing from the University of Pittsburgh, and a doctorate of nursing practice from Chatham University.

February 2015

WELLNESS

Bread Dread

Are refined grains robbing us of healthy hearts? WR ITT E N BY A N GE L A SILVA

WITH HEART DISEASE CLAIMING A LARGE MAJORITY OF THE TOTAL LIVES LOST EACH YEAR, THERE EXISTS THE NEED FOR CONSTANT AWARENESS OF HOW OUR LIFESTYLE AFFECTS OUR HEARTS’ HEALTH. ONE OF THE MOST EFFECTIVE WAYS OF MAKING OUR HEARTS HEALTHIER IS THROUGH OUR DIET. A MAJOR CONTRIBUTOR TO THE DEVELOPMENT OF HEART DISEASE IS THE PRESENCE OF REFINED GRAINS IN OUR DIET.

32 HEALTHY IDAHO

Healthy-Idaho.com

WHAT ARE REFINED GRAINS?

Chances are if you regularly eat breakfast cereal or sandwiches, you’re taking in refined grains. According to the USDA, refined and processed grains are stripped of their healthy parts, called the germ and the bran. These are the parts that supply fiber, phytochemicals, and other healthy components. The fiber, especially, may help lower cholesterol and prevent heart disease, as well as help prevent diabetes and obesity. The part leftover after processing, called the endosperm, contains carbohydrates. Foods made with refined grains cause a large spike in blood sugar as opposed to foods made with whole grains. Refined and processed grains usually contain several added ingredients as well, such as sweeteners and preservatives, which can have negative impacts on your health.

COMPONENTS OF WHOLE GRAIN, AT A GLANCE:

The bran and germ, which contain concentrated amounts of fiber, vitamins and minerals, are removed during the refining process of grain. Duringmanufacturing,different nutrients are added back into to the refined grains, but not to the extent that the nutritional value is near what it originally was. Furthermore, fiber is generally not found in these “enriched” grains.

HOW DO I KNOW IF MY FOOD IS MADE FROM WHOLE GRAINS OR REFINED GRAINS?

Trying to decipher between all of the different options for grains can be confusing. Labels such as “whole wheat,” “multi-grain,” and “enriched,” all seem to indicate a healthy choice. But many of these labels you see are not regulated and can therefore be misleading. The USDA recommends the best way to check if your bread or other grain product is made from whole grains is to read the ingredients list. If one of the first ingredients is a whole-grain, then the product is likely 100 percent whole grain. If one of the first ingredients has the word “enriched” or “refined,” it is made from processed grains. This is true for bread, cereals, tortillas, and most other grain-based products.

Enriched: Not So Rich

PERCENTAGE OF THE ORIGINAL (WHOLE) NUTRITIONAL VALUE IN ENRICHED WHEAT:

WHAT IF I AM EATING MOSTLY REFINED GRAINS?

The USDA recommends that at least half of all grains you consume be whole grains. A publication from Harvard medical school on heart health suggests that it would be preferable to eat no refined grains at all. If you discover that most of the grains you eat are not whole grain, it is not necessary or practical to make complete changes to your diet. It’s okay to enjoy a bowl of sugary cereal or a slice of pie once in a while. Instead of completely cutting out any refined or processed grains, try substituting one of your regularly consumed items made from refined grains with a whole-grain product. For example, if you pack a coldcut sandwich for work every day and use white bread, consider switching to whole grain bread. Adopting healthy eating habits is a relatively easy and quick way of making changes towards a healthier heart. Although changes of any sort come with an adjustment period, you will learn to appreciate your food and how it affects your body as you commit to taking better care of your heart.

Facebook.com/HealthyIdaho

• Vitamin E: 8% • Vitamin B: 11% • Vitamin K: 16% • Manganese: 17% • Fiber: 25% • Zinc: 27% • Potassium: 29% • Calcium: 44% • Selenium: 55% • Protein: 78% • Riboflavin (B2): 299% * • Niacin (B3): 119% * • Thiamin (B1): 156% * • Iron: 129% * • Folate: 661% * • Resultsin:Calories:107%* *Nutrients added in enriching process. These B vitamins, along with iron, are part of FDA federal regulations for enriched flour. Source: wholegrainscouncil.org, 2011

February 2015

NUTRITION

TEACHING CHILDREN

Eating Habits

DON’T GIVE UP OR GIVE IN. Oh, how convincing those little voices and eyes can be. They might try every trick in the book, making you feel guilty or like the worst parent in the world. Don’t buy it. Children need at least 10-20 exposures to a food before they decide to eat it, and even more to decide if they like it. “This means that you should offer your child broccoli 20-40 times before he or she may actually come to a conclusion about it,” says pediatrician Dr. Sarah Lappe. If at first you don’t succeed, try again in a few weeks.

DO TEACH THEM TO EAT UNTIL THEY’RE FULL. We often get caught in the “clean your plate” habit, forbidding dessert until they’ve eaten the amount on their plate. This can cause overeating if they eat past the point of feeling full, yet continue to eat so they can eat dessert. There is a fine line with children, however. It is important to watch and make sure they make a decent attempt at their meal. It may work best to keep the dessert a secret. Allow them to take small portions at a time of their dinner, adding more if they are still hungry. Then, once they’ve had their fill, offer them dessert.

DON’T FORBID TREATS. Even if your child is overweight. The temptation to overeat increases dramatically when we are presented with a “forbidden” food, one that we may not get to eat again for a long time, or one that we fear will run out quickly. Instead, encourage healthier treats and smaller portions of those treats. Model by example by having everyone eat a kiddie-size ice cream, and try incorporating healthier options into the desserts, like frozen yogurt instead of ice cream.

W RI T T E N B Y A N G E L A S I LVA

PERHAPS ONE OF THE MOST FRUSTRATING ASPECTS OF RAISING CHILDREN IS TEACHING THEM PROPER EATING HABITS. SOME DAYS IT MAY SEEM THAT THEY WON’T EAT ANYTHING, OTHER DAYS THEY CAN’T EAT ENOUGH, AND OTHER DAYS THEY’LL ONLY EAT COPIOUS AMOUNTS OF A SINGLE FOOD. AS EXHAUSTING AS IT MAY BE TO STICK TO GOOD EATING HABITS AND AS TEMPTING AS IT MAY BE TO GIVE IN AND LET THEM RULE THE KITCHEN, IT IS IMPORTANT TO LEAD BY EXAMPLE AND BE PERSISTENT. HERE ARE 5 DOS AND DON’TS OF TEACHING CHILDREN GOOD EATING HABITS.

34 HEALTHY IDAHO

DO INVOLVE THEM IN THE EXPERIENCE. Even before they can eat solid foods, having them sit at the table with the rest of the family will show them what is expected and how it’s done. Even if they refuse to eat anything, even if they are being rowdy, continue to set the example by eating your vegetables, engaging in polite conversation and using good manners. DO LET THEM CHOOSE FROM THE FOODS YOU’VE PREPARED. It can be a slippery slope trying to accommodate everyone’s wants into a meal, and you may find yourself making a different entrée for each child. Accept that at some meals, they may only choose 2 foods or even none at all, and at other meals they may eat much more. Perhaps you could try a 2-bite rule, and provide plenty of healthy options. Stick to your meal plan and your rule, and they will get the proper nutrition.

Healthy-Idaho.com

Do you have symptoms that may be caused by the flu? If the answer is yes, would you be interested in taking part in a clinical research study? The purpose of Study VX14-787-103 is to assess the effectiveness and safety of an investigational medication in patients with the flu. The study is divided into two parts, A and B.

Beat the

“Winter Itch” BY DR. NE E T U TA L R E J A

Cold, dry air in winter can leave your skin dry, scaly and itchy. Everyone needs to protect skin from drying out in the winter, especially if you have an underlying skin condition. • STAYHYDRATEDATALLTIMES: Staying hydrated benefits the entire body, including skin! Alcohol and caffeine are mild diuretics and can dehydrate you, so drink water along with these beverages. It’s all about keeping skin and body hydrated at all times! • ADD HUMIDITY TO YOUR HOME: Air humidifiers put moisture in the air that will be absorbed by your skin. This will help counter the dry indoor heat and make skin moist. • USEAN OIL-BASED CREAM MOISTURIZER:After a shower, pat skin dry and while it’s damp, use heavy creams (the thickest you can tolerate) to seal water in the skin and preserve moisture. Furthermore, you should moisturize 3-4 times a day in the winter. • CHOOSE MOISTURIZERS WITH SPF 30 OR MORE: The sun still shines in the winter. Protect your skin from harmful UV rays. • DON’T USE WATER THAT’S TOO HOT OR TOO COLD: Extreme temperatures can damage the skin. Use warm water and a mild, moisturizing body soap or wash.

Your study doctor will let you know whether you will be participating in Part A or Part B of the study. You may be able to take part in Study VX14-787-103 if you: • are between 18 and 64 years of age • have symptoms of the flu (fever, cough,blocked nose, body aches, or fatigue) • have flu that is confirmed by the study doctor • do not have any other serious medical conditions • have had these symptoms for less than 2 days (Part B only). The study will last for up to 14 days and will include up to six visits to the study center. Study-related medical examinations and medical care will be provided free of charge. If you or someone you know has the flu this winter and is interested in learning more about Study VX14-787-103, please discuss with the study center staff as soon as possible.

ABOUT THE AUTHOR

ADVANCED CLINICAL RESEARCH

Dr. Neetu Talreja Dr. Neetu Talreja is a Board Certified Allergist/Immunologist with The Allergy Group in Boise and Meridian. Learn more from Dr. Talreja at www.theallergygroup.com or call 377-4000

208-377-8653, x102 or x104 Se Habla Espanol - x121 www.acr-research.com VX14-787-103 Study, Newspaper Advert [V02 USA01]

Facebook.com/HealthyIdaho

February 2015

WELLNESS

MISDIAGNOSED

While some medical problems are easy to identify for a trained physician, other conditions are difficult to diagnose. For example, ten different diseases may all share common symptoms, meaning a doctor must be thorough and detailed in diagnosing a patient.

Here are some things a patient can do to get the right diagnosis. 1.

Don’t be shy. Be curious, and insistent. Ask your doctor questions about your diagnosis and treatment. Ask things like, “What else could this be?” Keep asking questions every step of the way until you’re satisfied with the answers. Get a second opinion. But don’t show up and tell the next doctor, “I’ve been diagnosed with this type of illness, what do you think?” Instead, focus on telling the doctor all of your symptoms. Don’t guide their thinking toward what the first doctor said you have. As Dr. Jerome Groopman writes in his classic book, How Doctors Think, “Telling the story again may help the physician register some clue that was, in fact, said the first time but was overlooked or thought unimportant.”

Take the time to get to know your family medical history—and make sure your doctor knows about it. Studies show your family history may tell you more about what kinds of illnesses you may have or are likely to get than even genetic testing. If you search for “My Family Health Portrait” on Google you’ll find a handy online tool from the U.S. Surgeon General to assemble your own family medical history. Take someone with you to doctor’s visits. It’s hard to listen to difficult medical news and pay attention to all the details at the same time. Bring along a friend or family member to remind you of questions you want to ask, and to help you write down important notes. Have your pathology re-checked. If you had a biopsy and your diagnosis is based on your pathology report, try to get it reviewed again. Pathology is incorrectly interpreted more often than commonly thought. If that interpretation is wrong, your diagnosis – and your treatment – are probably going to be wrong, too.

Source: Best Doctors Best Doctors, Inc., which serves over 30 million members worldwide, brings together the best medical minds in the world to help members get the right diagnosis and right treatment.

36 HEALTHY IDAHO

MILLION

Steps to Avoid Being

MISDIAGNOSIS

In America A recent study suggests that 12 million American adults are misdiagnosed each year. • One study published in the journal BMJ Quality and Safety found that of 40,500 critically ill hospital patients who died, 28 percent has at least one missed diagnosis at death, and that for 8 percent, these misdiagnoses may have contributed to death. • Common misdiagnoses are cardiovascular diseases, cancers and infectious diseases. Sources: www.reuters.com, BMJ Quality and Safety

Healthy-Idaho.com

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

Now Accepting NEW PATIENTS Jamie L Ruiz, PA-C • • • •

Family medicine Preventive health Women's health Minor surgery

• Behavioral medicine • Work related physicals • Dot exams

Jamie Ruiz is a certified Physician Assistant with experience practicing in both family medicine and urgent care. She particularly enjoys women’s health, preventative medicine, and pediatrics. She lives in Meridian with her husband, 2 children, and 2 dogs. Jamie enjoys spending time with her family, reading, cooking, playing the piano, and camping.

208-377-5055 www.selahmedical.com

3 Videos for the Price of 1! Call Today for Details!

801.369.6139

Facebook.com/HealthyIdaho

February 2015

WELLNESS

It’s What You

DON’T SAY

6 WAYS “SILENT AGREEMENTS” ARE UNDERMINING YOUR LIFE W RI T T E N B Y ME R I L E E K E R N, MBA

f you have engaged in relationships of any kind, you have experienced and likely battled against “silent agreements.” While most have never used or even heard of this term, silent agreements are present in our everyday lives where they lurk in the shadows of our relationships—at home, in social circles and in the workplace. They are those unspoken “rules” of our relationships that grow from the topics we don’t talk about—the needs, wishes and expectations that we don’t share but hold others accountable to anyway. Most often the other party is doing the same thing, which adds layers that make silent agreements even more complicated and challenging to uncover and rectify. Sometimes the unspoken expectations of two people line up, and when they do, their silent agreements line up as well. Then the relationships can hum along without drama, stress or misunderstandings. Often enough this does not happen organically. Because many silent agreements can be completely out of line, and given their sometimes clandestine nature, silent agreements are sometimes problematic for our relationships. With the litany of unspoken expectations people often have of one another on any front—money, commitment, intimacy, kids, jobs and careers, health issues, technology and social media connections—silent agreements can exist in all aspects of life. Sometimes unawareness of these values or expectations can naturally result in long-term complications or even outright relationship chaos.

38 HEALTHY IDAHO

Silent agreements often revolve around those issues that people do not recognize or are too uncomfortable to acknowledge and “put on the table” to openly discuss. Sometimes individuals remain silent to protect themselves from exposing their insecurities or fears. Consider these 6 examples of some typical land-mine issues at home, play and work that often result in, and are exacerbated by, detrimental silent agreements:

1. CHANGE AND STAGNATION: CHANGING THE HARDEST PARADIGM YOU FEAR

People who have been dissatisfied in their jobs and stay anyway often create silent agreements resulting in missed opportunities. Perhaps they are loyal to a person or cause that no longer fits them. The type of agreement they are living with undermines pursuing the career course they truly desire. This silent agreement starts with yourself and the fear of change. A more enriching silent agreement must first begin with a conversation with yourself. Acknowledge the challenge in moving on and create a way to leave even while you are feeling the discomfort.

2. FLEXIBILITY AND INFLEXIBILITY: WHEN ROLES LIMIT US

He washes dishes and she cooks. Then one day he comes home and cooks and she doesn’t wash the dishes. The expectation that she would silently switch roles was part of his silent agreement but not part of

hers. Inflexibility can undermine the goals of relationships when unexpected shifts occur without an open discussion of the issue. Here his agreement involves an exchange of duties, while hers is less flexible and focused on a predictable division of labor.

3. CREATIVE FREEDOM AND STABLE TRADITION: BUILDING BLOCKS THAT SUSTAIN US

Some couples are inseparable, and yet that intimacy works to keep each from being their “best independent self.” Their silent agreement maintains the intense closeness by avoiding any pursuit of individual fulfillment. Consider how this agreement develops. She does not apply for the job promotion because of how it will make him feel. Later she resents him for it. We sabotage each other’s ability to explore enriching options and reach our true potential when we sign on to silent agreements that neglect the desire for creative freedom.

4. COMMITMENT: FEELING SECURE IN THE FACE OF INSECURITY

The cheating boyfriend married his longtime girlfriend, each with different notions of their commitment to each other. He thought “now she’ll never leave me,” and she thought “now he’ll never cheat again.” They weren’t aware of their differing silent agreements, and were unable to talk about what they needed to feel secure in the relationship. So, he cheated and she left and locked in their silence, neither got the relationship they

Healthy-Idaho.com

sorely hoped for, NOR the chance to achieve that goal together. When misaligned silent agreements are uncovered it can prevent outcomes like these.

5. FAVORING PERCEPTION OVER REALITY: DEBILITATING AGREEMENTS WITH YOURSELF

This silent agreement is sure to undermine us when we are committed to the trappings of success at any cost. It takes emotional maturity to recognize that what is truly important is not always what others approve of or perceive as important. Credit cards maxed and income squandered suggest that your emphasis on appearances has undermined your actual security. When maintaining excessive spending habits, financial insecurity, and monetary chaos is more important than reality, it is likely that you are in a depleting silent agreement with yourself. In contrast, an enriching silent agreement is the commitment to confront the conflicting identities being created at the literal expense of financial ruin, allowing you to make friends with the truth of who and where you are in your real life.

6. SELF-CARE AND NEGLECT: DENIAL DOES WONDERS FOR YOUR HEALTH

Communication is often undermined in relationships by counterproductive and contradictory actions that grow out of silent agreements. A silent agreement evolved with the couple that doesn’t talk about how their weekly baking of cakes and sweets impacts the husband’s diabetes. With this silent agreement they won’t have to face the fact that both of them have agreed to undermine his health. One baked and the other ate. While they talked about the impact of cakes on his diet and health, they never uncovered the real silent agreement. Rather than talk about the silent agreement that would require them to acknowledge the impact of sweets on his illness, he blames her for baking and she blames him for lack of selfcontrol. As long as they don’t cooperatively acknowledge their mutual investment in the neglect of his self-care, they can point the finger at each other for the chronic disease that becomes life threatening. If they could imagine that their relationship could be enriched by acknowledging their silent fears about his illness while supporting each other, perhaps then they would prefer a relationship of open agreements. Anderson concludes, “We convince ourselves that it’s safer to avoid bringing up sensitive issues in order to keep the peace,” says psychologist Linda Anderson. “So we simply go on as if we have already communicated when the fact is that we have not. Meanwhile in fact, our relationships continue to be unfavorably affected by this silence that’s bolstered with a poisonous undercurrent of expectation. After all, there are some things just not worth talking about, right? Wrong! Once you become more aware of the agreements that are keeping your life from flourishing, you can begin to uncover what is actually going on in your relationships.”

Facebook.com/HealthyIdaho

Psychologists’ Views On Silent Agreements DIFFERENT PERCEPTIONS TAKE A TOLL

YOU CAN LOSE AUTHENTIC COMMUNICATION

“Whether in alignment with others or not, in many cases the silent agreements we have with one another, or towards another, are not acknowledged or openly discussed. This is largely due to the fact that we, ourselves, may not be consciously aware of the expectations we harbor. Other times, we feel that we have too much to lose if we talk openly, or, we regard silence as less frightening than what would happen if we tell the ‘real’ story about what we are thinking and wanting from another person. So, we avoid discussing the real issues because we are afraid to upset the status quo. Each of these scenarios creates the opportunity, and some might say the likelihood of disappointments, misunderstandings, distortions, false assumptions and resentment between individuals. The more a relationship lacks awareness of these silent agreements, the more pervasive the silent agreements are, and the more likely we risk losing authentic communication.”

“Often we erroneously believe our silent agreements with others to be understood or implied, thinking we share the same understanding or meaning of an unspoken expectation. One person can have a particular perception about an unspoken issue while the other is experiencing something entirely different. The result can be debilitating and downright deadly for relationships. Silent agreements that don’t match typically come to the fore eventually because of the complications and challenges they present to the relationship. And in the meantime, they’re growing and potentially taking their toll on you in other unknown ways. Avoiding communication is not a healthy way to deal with it, and as time goes by, the harder it becomes to hide behind the silence.” Linda Anderson, PhD

Michele L. Owens, Ph

RECOGNIZING SILENT AGREEMENTS IS KEY TO RELATIONSHIP SUCCESS

Doctors Linda Anderson, Sonia Banks and Michele Owens are licensed clinical psychologists with private practices and a consulting agency, “Sessions: Innovations in Psychology.” Reach them on line at www.SilentAgreements. com and follow them on Twitter @ agreements101. Freelance writer Merilee Kern is a wellness industry veteran, consumer health advocate and influential media voice. She may be reached online at www.LuxeListReviews.com. Follow her on Twitter at www.twitter.com/ LuxeListEditor and Facebook at www. Facebook.com/TheLuxeList.

“Silent agreements are not just about communicating poorly in your relationships. In contrast, a silent agreement is a situation where you have consciously or unconsciously agreed to something with another person without discussing it at all. That unspoken agreement and missed conversation shows up in your interactions and can have ramifications not only for your relationships, but for so many other aspects of your life. Once you become more aware of your silent agreements you can identify and make choices about the ones that are prohibiting you from realizing your relationship potential. You’ll be much better equipped to actually begin breaking the silence and talking. Unfortunately, relatively few have the awareness and insights needed to recognize and address the silent agreements that adversely affect their relationships and lives overall.” Sonia R. Banks, PhD

February 2015

SOCIAL

HOT OR NOT? Superficial,orSuperUseful? TINDER IS THE ONE OF THE HOTTEST MATCH-MAKING APPS TODAY. IT WORKS BY CONTINUOUSLY SHOWING YOU PICTURES OF OTHER USERS IN YOUR AREA, AND YOU EITHER SWIPE RIGHT, TO A HEART IMAGE, OR LEFT, TO AN “X.” IF YOU BOTH CHOOSE THE HEART, YOU CAN SEE EACH OTHER’S CONTACT INFO. 40 HEALTHY IDAHO

Healthy-Idaho.com

An estimated 50 million people use Tinder every month.

12mm

There are 12 million matches per day.

If a picture is worth a thousand words, then Tinder isn’t as superficial as it seems at first glance. Granted, you don’t get to fill out a lengthy questionnaire, and you don’t get to run through a complicated “love algorithm” to find a match (most experts call these equations bogus anyway). But in real life, the reason you’re drawn to a person, at least initially, is how they look. In this way, Tinder is actually more natural than it seems. Sources: The New York Times, Business Insider, Tinder

Healthy Magazine staff chimes in:

People log into the app 11 times a day on average. Single sessions can go for upwards of seven minutes, which means many are spending more than an hour a day on Tinder.

Tinder has its critics and its issues, of course. It’s known by many as a “hook-up” app, and other online dating services are quick to call it superficial and unhelpful in finding real love. And if there are only 12 million matches per billion profile swipes, it seems that Tinder odds aren’t much easier than the odds for success finding a match in person. The prettiest people get all the matches, right? Jessica Carbino, Ph.D, Tinder’s in-house dating expert, found that Tinder users’ interaction with the app was more than just hot or not. She told the New York

Facebook.com/HealthyIdaho

“I met my girlfriend of 5 months using the app. We chatted on Tinder for a few minutes and then exchanged numbers. We texted for a few hours and then decided to meet up the same day. Of course, like any “blind” date, there was a little awkwardness for the first few minutes. But in the end, compatibility is what matters, not how you got there. We were very quick to move past the way in which we met and focused on getting to know each other—just like any other date. While it wasn’t a ‘traditional’ method of meeting someone (although anymore I’m not sure what that is), I’ve really enjoyed my time with her and I’m glad, one way or another, I was able to meet her.”

AWESOM

50mm

There are more than 1 billion profile swipes per day.

Times that people are analyzing more subtle things about a Tinder picture, like style of clothes and posture, and using this analysis to determine compatibility. In fact, in one survey women were asked to swipe through photos of male models, and almost always women swiped to the left, which is the rejection direction. They said the men looked too full of themselves or unkind. Men are much more likely to swipe “like” than women, but Tinder insists that males are looking for compatibility too.

IS YOUR WEBSIT

TINDER IS INCREDIBLY POPULAR. CHECK OUT THESE NUMBERS:

-Erik, 27, marketing and sales

Who Uses Tinder?

AGE

13-17: 7 % 18-24: 53 % 25-34: 32 %

February 2015

FOOD

Hard Cider Braised Brats Serves 2 to 4 I firmly believe that Paleo food is simple food and do my best to put recipes together that reflect this belief. This recipe couldn’t be easier or more delicious. Eat this with a heaping side of sauerkraut and some good-quality mustard. INGREDIENTS • 2 to 3 tbsp (30 to 45 g) lard, bacon drippings or coconut oil • 4 or 5 brats from pastured pigs • ½ white or yellow onion • 1 bay leaf • 1 (12 oz [355 mL]) bottle hard apple cider (no added sugar or gluten)

Recipe from THE FRUGAL PALEO COOKBOOK by Ciarra Hannah Page Street Publishing/December 2014

Directions: 1.

To prep, break out your Dutch oven (or any thick-bottomed pot with a fitted lid) and heat it over medium or medium-high heat—whatever will get you a good sear on your brats. Melt your chosen fat and add the brats to the pan. Once the brats are placed, don’t move them around until it’s time to turn them over. The goal is to get a deep brown crust on 2 sides before adding the braising liquid. If you’re constantly stirring and moving, they won’t sear properly. While the brats do their thing for about 5 to 7 minutes per side, slice about a half cup’s (75 g) worth of white or yellow onion. Once the brats are seared, toss in the sliced onion and bay leaf. Give everything a good stir and pour in the hard apple cider. Bring to a boil first before reducing the heat to low and covering the pot. Let braise for 20 to 25 minutes. Remove and discard the bay leaf.

The hard cider reduces into a sweet and tangy sauce, and the lard gives it a silky texture. It’s fantastic!

TenderAsian-MarinatedFlankSteak Ultra-Tender Beef with Flavors of Ginger, Garlic and Green Onion 2 servings • 1 lb (454 g) flank steak • 2 garlic cloves, peeled and smashed • 1” (2.5 cm) piece ginger, peeled and sliced into thin coins • 3 green onions (2 oz [57 g]), white and light green parts, roughly chopped • ¼ cup (59 mL) coconut aminos • 2 tbsp (30 mL) lime juice • 2 tsp (10 mL) dark sesame oil • 1 tsp fish sauce • 1 tbsp (15 mL) coconut oil

1. Flank steak is a really special piece of meat and when prepared well, it’s melt-in-your-mouth tender. Because it can be somewhat tough, there are some tricks I use to make it more delicate, like marinating it for several hours to break down the tough fibers, cooking it at really high heat to sear it and lock in the juices and slicing it against the grain. Set it up to go the night before or in the morning before you leave for work, and all you’ll have to do is cook it when you get home! Serve it on top of a tossed green salad with some avocado for a nourishing, complete meal.

42 HEALTHY IDAHO

3. 4.

Combine all the ingredients except for the coconut oil in a plastic zip-top bag or a medium bowl. Cover and refrigerate for at least 2 hours. Longer is definitely better, up to 24 hours. Remove the meat and pat it dry. Discard the marinade. Heat a skillet to medium-high heat and add the coconut oil. When it shimmers, add the steak, and sear for 3 minutes until a golden brown crust has formed. Flip the steak and sear the other side for 3 minutes. Then turn the heat down to medium-low and cook until it’s to your preference, about 4 more minutes for medium. Let rest on a cutting board for at least 5 minutes before slicing. Cut into thin strips, against the grain (muscle fibers). It’ll be really tender that way. Instead of pan-searing the steak, grill it.

TOTAL RECIPE MACRONUTRIENTS (IN GRAMS PER SERVING) Protein Fat Total Carb Net Carb

45g 36g 12g 11g

Recipe from THE PERFORMANCE PALEO COOKBOOK by Stephanie Gaudreau. Page Street Publishing / January 2015

Healthy-Idaho.com

! R YA

N’. AKI E. FRE SOM ES. E AW BSIT WE Our Websites Work. Period.

Custom Design Mobile-Ready Future-Proof Facebook.com/HealthyIdaho

CALL TODAY FOR A FREE WEBSITE CONSULTATION

801-369-6139 stardocs.com February 2015

FOOD

Essential Coconut Pancakes

TIP

Serve the pancakes with any or all of your favorite toppings, such as maple syrup, coconut nectar, fresh fruit or a dab of coconut oil.

Few things top homemade pancakes and this coconut variation is a winner with kids and adults alike. You’ll stay satisfied for hours, too, thanks to the high protein content of the chickpea flour (10 grams in 1 cup, compared to 8 grams in wheat flour) and the high fiber content of the coconut flour.

Courtesy of The Complete Coconut Cookbook by Camilla V Saulsbury, 2014 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

MAKES 14 PANCAKES • 2⁄3 cup chickpea flour • 6 tbsp coconut flour • 11⁄2 tbsp potato starch • 21⁄2 tsp gluten-free baking powder • 1⁄2 tsp fine sea salt • 1 cup well-stirred coconut milk (full-fat) • 2⁄3 cup coconut water or water • 1 tbsp psyllium husk • 2 tbsp coconut sugar • 2 tbsp melted virgin coconut oil • 1 tsp gluten-free vanilla extract • Additional melted virgin coconut oil

STORAGE TIP

Refrigerate pancakes between sheets of waxed paper, tightly covered in plastic wrap, for up to 2 days or freeze, enclosed in a sealable plastic bag, for up to 1 month. Let thaw at room temperature or defrost in the microwave.

Directions: 1. In a large bowl, whisk together chickpea flour, coconut flour, potato starch, baking powder and salt. 2. In a medium bowl, whisk together coconut milk, coconut water and psyllium. Let stand for 10 minutes to thicken. Whisk in coconut sugar, 2 tbsp coconut oil and vanilla until blended. 3. Add the coconut milk mixture to the flour mixture and stir until just blended. 4. Heat a griddle or skillet over medium heat. Brush with coconut oil. For each pancake, pour about 1⁄4 cup batter onto griddle. Cook until bubbles appear on top. Turn pancake over and cook for about 1 minute or until golden brown. Repeat with the remaining batter, brushing griddle and adjusting heat as necessary between batches.

44 HEALTHY IDAHO

Healthy-Idaho.com

HolyMoleChili (vegetarian) Makes 4 to 6 servings With its notes of cumin, cinnamon and chocolate playing off the gentle spices, this meatless chili combines the best of a mole sauce and a Cincinnati-style chili. Its rich body makes it a seriously satisfying dinner any night of the week. YOU’LL NEED: Minimum 4-quart slow cooker • 4 cloves garlic, minced • 1 large green bell pepper, diced • 1 onion, finely chopped • 1 can diced tomatoes, with juice • 1 can baked beans in tomato sauce • 2 cups cooked or canned romano or pinto beans, drained and rinsed • 2 cups cooked or canned black beans, drained and rinsed • 1 tbsp chili powder • 2 tsp ground cumin • 2 tsp ground coriander • 1⁄4 cup mole paste • 1⁄2 cup vegetable or chicken broth • Crushed tortilla chips, chopped fresh cilantro, shredded Cheddar cheese (optional)

Courtesy of Easy Everyday Slow Cooker Recipes by DonnaMarie Pye, 2014 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

Directions: 1. In slow cooker stoneware, combine garlic, green pepper, onion, tomatoes with juice, beans in tomato sauce, romano beans, black beans, chili powder, cumin and coriander. 2. In a bowl, combine mole paste and broth. Using a fork, gently stir together into a thin sauce. Stir into bean mixture. 3. Cover and cook on Low for 5 to 6 hours or on High for 21⁄2 to 3 hours, until vegetables are tender and chili is bubbling. Serve topped with tortilla chips, cilantro and cheese (if using). Make Ahead This dish can be assembled up to 12 hours in advance. Prepare through step 2, cover and refrigerate overnight. The next day, place stoneware in slow cooker and proceed with step 3. Tip Mole paste is a rich, dark, reddish brown sauce used in many Mexican poultry dishes. It is a smooth, cooked blend of onions, garlic, several varieties of chiles, ground seeds (such as pumpkin or sesame) and a small amount of Mexican chocolate, which adds richness without being overly sweet. You can find mole paste in the Mexican foods section of the supermarket or in specialty stores.

Facebook.com/HealthyIdaho

TIP If you can’t find mole paste, substitute 1 tbsp unsweetened cocoa powder and 1⁄2 tsp ground cinnamon.

February 2015

46 HEALTHY IDAHO

Healthy-Idaho.com

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

Facebook.com/HealthyIdaho

February 2015

Maybe this is a good time to mention OUR bOaRD-CeRtiFieD eR DOCtORs In life’s trickiest moments, it’s good to know there is a full-service, highly qualified emergency room nearby. Our Triage Express Service and board-certified physicians are here 24/7 to ensure better, faster care when you need it.

westvalleyisbetter.com

text “eR” to 23000 for wait-time updates. 48 HEALTHY IDAHO

Healthy-Idaho.com