Healthy Idaho | APR '15 by Healthy Magazine

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April 2015

Dr. George Nicola is Idaho's Premier Orthopedic Knee Surgeon

trust your knees to the

expert. TREATING EVERYTHING FROM

Chronic Kwnee Pain to Sports Injuries to Rapid Recovery Knee Replacement/Resurfacing

la Dr. Nico on ly surge is the on alley e a s u re V r T e h t in epsQuadric e h t g in and per form hnique c e t g in Spar zed Knee omputeri C t n e ti a Outp nee ment/K Replace cing! Resur fa

• REDUCED POST-OPERATIVE PAIN • RECOVER AT HOME! • SHORTER HOSPITAL STAY • QUICKER RECOVERY TIME

Minimally Invasive Quadriceps-Sparing Technique And Computerized Navigation

Find Out If You Are A Candidate Outpatient Knee Resurfacing / Knee Replacement

(208) 895-0888

George A. Nicola, M.D.

Learn more at WestIdahoOrthopedics.com and DrGeorgeNicola.com

2 HEALTHY IDAHO

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PROTECT ME From Pertussis

Pertussis (“whooping cough”) is a serious and potentially fatal disease for babies and it’s on the rise in Idaho. Pertussis can be prevented through immunization. Contact your healthcare provider today to make sure that your family is protected.

ImmunizeIdaho.com

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April 2015

Small steps add up to big strides.

4 HEALTHY IDAHO

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The first five minutes of a workout are the worst. Ten minutes in? Youâ&#x20AC;&#x2122;re feeling pretty good. Afterward? Fantastic. It all starts with one good choice.

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April 2015

A P RIL 2015

VOL. XV № 4

COMPLETE 26 BEAUTIFUL ON THE INSIDE: PREBIOTICS AND PROBIOTICS

10 CHOLESTEROL NO LONGER EVIL?

We’ve been warned against eating cholesterol for decades, but new recommendations from the nation’s leading nutrition experts are now singing a different tune.

14 LEG DAY TIPS: SQUATS

Leg workouts help your whole body. Learn how to do squats correctly, and see the benefits.

17 5 THINGS TO NEVER DO WHEN WASHING YOUR HAIR

Our resident beauty expert shares some wisdom on keeping your locks lovely.

20 AMERICORN

About 75 percent of all items in a grocery store contain some derivative of corn, which is insane. Here we explore the issues with all the corn consumption in the US.

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We see ads on TV and notices on food labels about probiotics, but what exactly is the benefit of consuming probiotics? It’s a promising science, but there are a few things to be wary of.

32 A BRIEF HISTORY OF DIET A look back at dieting trends through the ages reveals a little progress and some stark contradictions.

36 HIGHWAYS AND HEALTH

Living near major roads can have some serious health consequences, research suggests. But how bad is it really?

38 KITCHEN CABINET REMEDIES We hear kooky medical advice all the time from family and friends, but what actually works? Here are some home remedies to common problems that might actually do something.

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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

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April 2015

Healthy

Editor’s Note

COMPLETE.

IDAHO

WITH

APRIL 2015

YOU GOTTA LOVE SPRING. I LOVE THE PROMISE OF WARMER, SUNNIER DAYS THAT BECKON US OUTSIDE AND INTO ACTIVITY. IT’S MOTIVATING. AND MOTIVATION IS THE POWER TO PERSIST AND DO MORE WITH OURSELVES AND OUR TIME. SPRING MEANS MORE DAYLIGHT, MORE SUN, AND HOPEFULLY, MORE FITNESS. I LIKE THIS! LET’S CONSIDER THE CONCEPT OF MORE FOR A MOMENT. I believe that the difference between more or less in life is choice. And that choice is very simply how we define ease, and the things that are easy to do. I’ve always loved Mr. Emerson’s quote:

“That which we persist in doing becomes easier for us to do - not that the nature of the thing is changed, but that our power to do is increased.” ~Ralph Waldo Emerson Think about the things in your life you find easy to do. Now contrast those things with their opposites. For example, which is easier for you to do – work or rest? Education, or entertainment? Confidence or doubt? Fear, or faith? Is it easier for you to choose healthy snacks or stay a junk-food junkie? How easy is it to get on your exercise clothes and get out after it? Even in challenging weather? Think about your relationships. Is it easy to do the things that help build true friendships and true love? May I submit that happiness and success in life are built by taking things in our lives that we know are beneficial and making them easy to do. Sure, they may not be easy at first, but as the quote says, with persistence, they become easy.

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

At any time, we can choose to change it all. We could choose any day to take a class and open a new door. We can start a new activity, a new hobby, a new attitude, a new career. We can easily start it today – or tomorrow, or next month, or next year. It’s our choice. But, doing nothing is easy too. Sometimes it’s easier to pretend rather than to perform. It’s easier to sit rather than run. To stay instead of set out towards something new. If change is too challenging, things remain how they are (or worsen). If adding more fitness, more fun, more education, more love in our lives is too demanding, it’s easier to settle for less.

VOLUME VII, № 4

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-idaho.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-idaho.com SALES AND MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick design@healthy-idaho.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com MAGAZINE EDITORS Gayleen Webb, Emma Penrod DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, Brooke Kittel, Jill Castle, David Joachim, Lisa Mathews, Mark Saunders CIRCULATION

Business guru Jim Rohn said, “The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, ‘The fault is not in the stars, but in ourselves.’ We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today.” When considering changes, use your imagination. Dream big. Consider that in 1960 it was technologically impossible for man to travel into outer space. But with vision and ten years, Neil Armstrong took a small step and a giant leap. Dream became reality in the wake of one voice challenging the scientific community to do whatever was necessary to see to it that America “places a man on the moon by the end of this decade.” The charge awakened the spirit of possibility in an entire nation, planting the seed of possibility into the fertile soil of imagination. A dream. A bold challenge. It wasn’t easy, but it became reality. Today, space flight is commonplace. Let’s apply that lesson to our lives. Hopefully we are each keenly aware of personal traits and qualities—weaknesses—that we would like to change and strengthen. Let’s identify them. Let’s challenge ourselves to turn weaknesses into strengths. Let’s harness the power of motivation towards new experiences and improvements. Remember, the difference between “easy-to” and “easy-not-to” lies in simple motivation.

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Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

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April 2015

THE DISH

The latest fit facts and health news.

o N l o r e t s ole

New recommendations drop warnings against high cholesterol consumption 10 HEALTHY IDAHO

? l i v E r e g n Lo

ietary cholesterol was condemned for the last 40 years as a contributor to chronic health conditions such as heart disease. But recent changes in nutritional understanding, topped off by the recent changes in recommendations from a top government panel, have taken the target off of foods high in cholesterol. Researchers now believe that eating foods high in cholesterol doesn’t necessarily increase blood cholesterol levels or increase the risk of heart disease. The Dietary Guidelines Advisory Committee (DGAC), the government group that provides the scientific input behind the nation’s “Dietary Guidelines,” is making headlines with its new recommendations that remove dietary restrictions on cholesterol, which contradicts recommendations from even five years ago. The warnings against cholesterol changed how Americans ate. For example, egg consumption dropped by about 30 percent per capita when the government adopted recommendations against cholesterol in the 60s, according to the Washington Post.

Important to note is that high blood cholesterol is still deemed dangerous, so monitoring cholesterol levels is still important. For the millions of Americans who’ve been told time and time again that cholesterol-rich foods should be avoided, this drastic change probably comes as a surprise. But Americans are used to nutritional contradictions, so the news probably comes with a sigh and an eye roll as well. Though cholesterol is off the hot seat, there are still plenty of dietary recommendations to consider. When the DGAC met in December of 2014, they identified “Nutrients of Concern:” • • • •

Vitamin D, calcium, potassium and fiber are underconsumed across the entire US populations. Iron is underconsumed for adolescent and premenopausal females. Sodium is overconsumed across the entire US population. Saturared fat is overconsumed.

Following this part of the report comes this line: “Cholesterol is not considered a nutrient of concern for overconsumption.”

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healthy bits Why You Can’t Suppress a Yawn Yawns are contagious…at least, that’s what everyone says. Almost everyone will say we yawn to take in extra oxygen when we’re bored or tired; this oxygen-rich deep breath enters our bloodstreams and delivers more air to the body. However, no factual evidence proves this theory. Smithsonian magazine reported that yawning may relate to brain temperature regulation; yawning may act as your body’s radiator. A Gallup study in 2007 used hot and cold packs on participant’s foreheads to measure yawning. With a warm

11.5

Being Hungry Makes You Buy More Stuff, Not Just Food Researchers from the University of Minnesota found that the desire for food spills over into the desire for other things as well. They reviewed receipts of shoppers who self-reported their hunger levels, and found that hungry shoppers spent up to 60 percent more.

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Sleeping Too Much Increases Stroke Risk Getting less than six hours of sleep a night is a risk factor for stroke in young people, but if you are over 60, getting more than eight hours of sleep a night puts you at a higher risk of stroke, according to new research published in the journal Neurology.

pack, people yawned 41 percent of the time; with a cold pack, only nine. Additionally, when your body feels stress its temperature increases, so that may be why we yawn more when we feel stressed or anxious. Other studies claim that yawns spread because of links to empathy and group inclusion, but that claim has been contradicted by other research. Whether it’s from boredom, stress, heat, or group influence, yawning is an almostuncontrollable human action that we are still trying to uncover. Sources: AllDay, Psychology Today, Smithsonian Magazine

THE AVERAGE NUMBER OF POUNDS DROPPED OVER 24 WEEKS BY THOSE FOLLOWING A WEIGHT-LOSS PROGRAM WHO TOOK A SUPPLEMENT OF THE PROBIOTIC LACTOBACILLUS RHAMNOSUS. SOME RESEARCHERS BELIEVE THAT OTHER PROBIOTICS, SUCH AS

Kids Who Eat Fast Food Don’t Do as Well in School

AN ANALYSIS OF ALMOST 12,000 KIDS BY RESEARCHERS AT OHIO STATE UNIVERSITY FOUND THAT KIDS WHO CONSUMED FAST FOOD 4-6 TIMES PER WEEK SCORED 20 PERCENT LOWER ON TEST SCORES THAN KIDS WHO ATE NO FAST FOOD. WHILE THIS RESEARCH DOESN’T ESTABLISH ANY DEFINITE CONNECTIONS, OTHER RESEARCH HAS CONNECTED POOR NUTRITION TO POOR COGNITIVE DEVELOPMENT.

THOSE FOUND IN DAIRY PRODUCTS LIKE YOGURT (THINK LOW-FAT, LOW-SUGAR) MAY HAVE A SIMILAR EFFECT. IN THE STUDY, THOSE WHO FOLLOWED THE SAME PROGRAM BUT DIDN'T TAKE THE SUPPLEMENT LOST LESS THAN SIX POUNDS ON AVERAGE. Source: British Journal of Nutrition

Late Night Snacking May Throw Off Circadian Rhythm, Worsen Memory Researchers at the UCLA School of Medicine found that snacking outside of the body’s natural pattern led to misalignment of the molecular clock, impaired learning and impaired memory.

April 2015

FITNESS

Traitorous

Cardio

COULD CARDIO BE WHAT’S KEEPING YOU FROM MUSCLE DEFINITION?

s an owner of a CrossFit gym, one of the most common questions I am asked is “How do I cut down on my body fat?” When it comes to the exercise portion of getting lean, many are surprised to learn that excessive cardio could be hurting more than helping.

MORE RESISTANCE, LESS CARDIO

A racing heart and being out of breath doesn’t necessarily mean you’re getting cut. Cardio’s central benefit is cardiovascular health, hence the name.

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Running on the treadmill is great for overall fitness, and so is cardio kickboxing, but you can do too much of it! Doing 45 minutes of a straight aerobic burn will take your body into a catabolic state, which means your body starts deriving its energy from your lean muscle mass. This doesn’t mean never do cardio—this means you have to mix it up. Ladies in particular spend way too much time on the treadmill, and way too little time doing resistance training. I often hear women say “I don’t want to look bulky.” The reality is, resistance training will not do this—on the contrary, resistance training will result in an incredible body composition. Resistance training will improve your muscle strength, increase your muscle mass, boost your metabolism, prevent and control health conditions like diabetes, heart disease and arthritis, provide therapy to painful areas while lessening your chance of injury, improve mobility and balance, increase bone density, improve sleep patterns, give you general physical

preparedness to complete everyday tasks and finally, make you feel great about yourself. Ultimately, having a balanced approach to your diet and fitness regimen will provide ample benefits to all aspects of your life. You will find yourself less tired at the end of days while feeling better about yourself, because in reality, you will be a better, leaner version of yourself.

ABOUT THE AUTHOR

Phil Gephardt, FACTUM

Head CrossFit Instructor, MMA, Wrestling, Jiu Jitsu, CrossFit and Muay Thai instructor Phil offers training for martial arts and CrossFit as a way to get healthy or compete. A lifelong wrestler and jiu jitsu practitioner, Phil left his NCAA D1 wrestling career to try his hand at MMA halfway through his freshman year of college. Opening this gym has been Phil’s passion, and he’s excited to share this passion with his students.

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Rehab Systems specializes in custom orthotics and prosthetics. Rehab Systems goes far beyond the normal O&P to ensure our patients are treated as individuals. Ultimately, we ensure that every patient is comfortable and able to participate in which ever activities they choose. Rehab Systems works closely with its sister company Coyote Design, a Boise based manufacturing company that designs products for the orthotic/prosthetic industry worldwide, allowing Rehab Systems to provide cutting edge techniques and technology for our patients. Contact rehab systems for a free consultation on the latest techniques and technologies. Boise: 7446 West Lemhi 208.342.4104

Twin Falls: 542 Addison Ave. West 208.736.7330

877.325.3534

www.rehabsystems.ws

Bio-Identical Hormone Therapy for Men and Women Age-Management Medicine Complete Women’s Healthcare

IDAHO’S LEADING EXPERT IN BIOIDENTICAL HORMONE MANAGEMENT FOR MEN AND WOMEN.

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Embracing who you are and who you can become. April 2015

FITNESS

Leg Day Tips HOW TO DO SQUATS CORRECTLY

hen it comes exercising and strengthening the body, there are few exercises that can compare to the squat. Squats help build up the quadriceps and hamstrings, otherwise known as your legs. Squats also help to strengthen your core. The first thing to remember when doing a squat is to make sure that you are starting off with a very light weight and make sure that you warm up your legs, lower back, knees and joints so you are ready to go. This will help prevent injury and also allow you to improve your squat workout intensity. Typically when you do warm up sets, you will want to do two sets of fifteen to twenty reps to make sure you are thoroughly warmed up. Second, make sure that your knees never go over your toes, as this puts unnecessary and even dangerous stress on your knees which could cause all kinds of future problems. The third thing to remember when doing squats is that you want to make sure that you suck your

14 HEALTHY IDAHO

belly button in toward your spine to keep your core tight and engaged. This will help keep your back straight to prevent injury. This will not only give you an indirect core workout, but will also force your legs to get a better workout, because the legs are doing all of the work as opposed to using your lower back and momentum (which is a big mistake most people make). The fourth thing that you want to do is to squat down as close as you can to ninety degrees. You want to pretend like you are going to sit on a chair by pushing your glutes back and sitting. If you canâ&#x20AC;&#x2122;t go ninety degrees, go as low as you can with comfort and just make it a goal to eventually go down to ninety degrees or close to it. And when you come up after you squat down make sure you donâ&#x20AC;&#x2122;t lock your knees but keep them slightly bent, almost to full extension so you get the full range of motion. Modified squats are still beneficial and you can do them with a barbell, smith machine,

exercise ball or your body weight. The key to doing squats is to do them as long as you are healthy and you control the movement completely. Start off light with squats and each week try to challenge yourself by increasing the weight by five pounds, doing more reps, or decreasing the amount of rest you take in between sets.

ABOUT THE AUTHOR

Greg Marshall

Greg Marshall is the sales and personal training manager at The Gym at City Creek, and The Gym at Station Park. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

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Idaho’s Premier Orthopedic Clinic

BOARD CERTIFIED ORTHOPEDIC SURGEONS IN GENERAL ORTHOPEDICS WITH SUB-SPECIALTIES IN THE FOLLOWING:

Established in 1960 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

• • • • • • • • • • • • •

Reconstructive Hip and Knee Surgery Total Hip and Knee Replacement Knee Resurfacing Computer Assisted Surgery Minimally Invasive Surgery Arthroscopic Surgery of All Major Joints Surgery of the Upper Extremity Sports Medicine Fracture Treatment Musculoskeletal Trauma Independent Medical Evaluations Surgery of the Foot and Ankle Surgery of the Hand

208-895-0888 Facebook.com/HealthyIdaho

Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmet

westidahoorthopedics.com April 2015

BEAUTY

Botox

TIPS for First-Timers KNOW WHAT BOTOX CAN AND CAN’T DO

Botox is great for wrinkles, crow’s feet and frown lines, but the effect is temporary. Expect the improvements to last for 3-4 months, and understand that you will need more treatments to maintain the improvements.

LISTEN TO THE DOCTOR

A good Botox doctor or specialist will let you know how to prepare before the injections, and how to best recover from any possible side effects. On that note, make sure you’re choosing a trusted medical professional.

KNOW YOUR OPTIONS

Some prefer to have the treatment areas numbed before an injection. This numbing can be in the form of a spray, cream or injection. Furthermore, there are similar options to Botox that are popular, which you should be aware of, such as Dysport.

PLAN AHEAD

Some people develop small bruises in the treated areas after the procedure is completed. This can cause anxiety, especially when a person is getting an injection to look better, and they end up with blemishes. Get Botox ahead of time, instead of right before an important event.

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Rough Stuff:

DANDRUFF

Things You Should Never Do When Washing Your Hair

YOU HAVE PROBABLY DONE IT A MILLION TIMES, OR DARN NEAR CLOSE TO A MILLION TIMES— SHAMPOO YOUR HAIR, THAT IS. NEXT TIME YOU ARE IN THE SHOWER, REMEMBER THESE RULES— YOUR HAIR WILL THANK YOU FOR IT! 1.

Never wet your hair before brushing out the tangles. Wet hair stretches, knots and breaks. Dry hair is much stronger and releases from tangles better. So avoid breakage by pre-treating your hair to a good ol’ brush-out before the shower. (This stimulates your scalp and encourage blood flow too. Double bonus!) Never apply shampoo until you’ve loosened up your scalp and thoroughly saturated your hair with water. Go ahead and get in there with the pads of your fingers (not your finger nails) and vigorously massage the scalp. Not only does it feel good, but it loosens up the oils and buildup on your scalp so that the shampoo can lift away the buildup and carry it down the drain. Never apply shampoo to the ends of your hair. Shampoo is designed to clean the scalp and roots of hair where natural oils buildup. The mid-shaft and ends of the hair will get cleaned by default as the shampoo is rinsed out, so focus on the roots and avoid drying out the ends with excess cleansing.

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DANDRUFF COMES FROM DEAD SKIN CELLS AND NOT THE HAIR DIRECTLY, AS MANY BELIEVE. THE MOST IMPORTANT TIP FOR DEALING WITH DANDRUFF IS TO USE THE RIGHT SHAMPOO, BUT HERE ARE SOME ADDITIONAL TIPS THAT WILL HELP YOUR HEAD FEEL HEALTHY AGAIN.

Never apply conditioner to the roots of your hair. Conditioner is designed to rebuild the moisture in your hair that is lost with heat styling, etc. However the natural oils from your scalp will do the job at the roots, so focus the conditioner from the mid-shaft down and you’ll get a lasting style with more volume. Never wash hair with hot, hot water. Think of your hair as fabric; let’s say it’s your favorite shirt. Now imagine what would happen to your shirt if you washed it with harsh detergent and HOT water every single day. The shirt would fade, lose it’s shape, and lose it’s luster, right? These principles apply to your hair as well—cooler water and higher quality shampoo will protect the color and luster much longer.

BONUS: Never use a towel to muss-dry your hair. You know what I’m talking about... quickly rubbing the towel in back-and-forth or in circular motions to remove moisture. This type of drying just causes breakage and knotting, so don’t do it! Gently squeeze excess water out in downward motions to keep the hair cuticle going in the downward (closed) position. This will lead to shinier and healthier hair.

Wash well: doctors recommend staying away from harsh chemicals and allowing time for the shampoo to sit in the hair. Allow at least five minutes for the shampoo to begin working before washing out.

Home remedies: some methods include aspirin, yogurt, bananas, baking soda, coconut oil, and even mouthwash. Do not try all at once, and use caution when trying one on your hair. Understand that most of “natural” dandruff remedies won’t do anything.

Sun exposure: harsh sunlight or long exposure to UV rays will damage your scalp, which is an area many people forget to protect. Do not stay out in the sun for too long, and use sunscreen or wear hats whenever possible.

Stress management: find ways to relax; studies show that dandruff can be linked to levels of stress. Avoid itching or scratching the scalp. Irritating the skin will worsen the dandruff.

Hair products: try to eliminate as many hair chemicals and products as possible. Keep your hair natural and healthy for a better chance of being dandruff free. Speak to a hair professional or doctor if your situation worsens.

Be patient in getting results. Most regimens take a few weeks to bring forth clearer skin. Stay consistent in shampoo use. Wear lighter clothing to avoid visible flakes on your shoulder area. And finally, don’t feel embarrassed about dandruff; 50 percent of the world’s population has some form of dandruff.

ABOUT THE AUTHOR

Megan Moore

Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks and expert product reviews to a beauty savvy audience around the world.

April 2015

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EDITORâ&#x20AC;&#x2122;S CHOICE

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A sulfate-free, non-drying, foaming cleanser that removes impurities and makeup while providing protection for the skin.

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NUTRITION

• In the US, corn uses more land than any other crop – enough acreage to cover Germany.

AMERICORN WHY CORN DOMINATES IN AMERICA AND WHAT THAT MEANS FOR THE AVERAGE CONSUMER

Our economy thrives and depends on the production of corn. As an incredibly productive and very versatile crop, corn can be used for a wide variety of purposes and is relatively easy to grow in different climates and geographic locations. Compared with other crops, corn has a high yield, so the ability to turn a crop with these characteristics into several productive products may seem like a solution, not a problem. However, our country’s dependence on corn has a series of detrimental effects on several aspects of society. Corn in its natural, whole form is an inexpensive and filling provider of starch and vitamins, which explains why it’s been a timeless, popular staple. Unfortunately most of the corn produced in the US is not simply slathered in butter, salt, and pepper and enjoyed with a BBQ. It can be argued that the basic purpose of agriculture is to provide food. The corn industry challenges this notion. About 40 percent of US corn is used for ethanol, and about 36 percent is used as animal feed, according to Business Insider.

20 HEALTHY IDAHO

And because corn is so easy to make and turn into other products, there’s a big push for increased production, unfortunately at the expense of other crops. In fact between 2006 and 2011, 13 million acres of land were transformed into corn-growing land. Most of this came from land dedicated to other crops or resources, including wheat, oats, sorgum, barley, alfalfa, sunflower, grassland and prairie, all of which saw decreasing acreage, according to a study published in the Proceedings of the National Academy of Sciences. This is a problem as our agricultural resources are less diverse and land necessary for waterways and natural ecosystems are threatened. The corn that does make it into the American diet has usually been processed beyond recognition. Considering Americans eat onethird of all of the corn produced worldwide, unless you’re eating corn on the cob several times per day, you have to wonder how we’re eating so much corn. First of all, our consumption of corn syrup has increased more than one THOUSAND percent between 1970 and 1990, according to Nina Planck, author of Real Food. This sharp increase in the American diet also happens to correlate with the very sharp rise in obesity rates in our society. Once corn has been processed and stripped of its nutritional properties, these derivatives simply become empty calories, used to sweeten and add substance to our food. And if you are what you’re eat, then we’re just all walking corn ears, right? Well actually, that’s

• Most corn production is used for ethanol or animal feed. The small amount used for human consumption is mostly in the form of high fructose corn syrup. • It takes 91 gallons of water to produce 1 pound of corn. • 3 out of every 4 items in grocery stores contain some derivative of corn.

partially true. Because of corn’s unique carbon signature, researchers have found that fifty percent of the American human’s biomass can be traced to corn consumption, according to Edge Magazine. Corn bread, corn starch, corn syrup, corn tortillas, dextrose and malotdextrin (in your Splenda and sweeteners), polydextrose (in your regular sandwich bread), and nearly any product you can think of has some form of corn in it. Even the corn-free meat and dairy products you purchase were produced by cornfed animals, which adds to the corn demand. Take the challenge and start noticing the amount of corn in your diet. While corn has its place in our diets and economy, we must take care not let it replace healthier alternatives or be eaten in excess. Using cane sugar instead of corn sweeteners and whole grains instead of corn meals and flours will help those industries remain productive, and help maintain balance in all things.

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West Valley annual 5K/10K Benefits the Caldwell YMCA Health & Wellness Programs

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April 2015

COMPLETE

beauty

“Never lose an opportunity of seeing anything beautiful, for beauty is God's handwriting.” Ralph Waldo Emerson

22 HEALTHY IDAHO

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Time Is Beauty

Narciselfie

A recent survey asked men and women how long it takes them to get ready in the morning.

A new study conducted by Jesse Fox, assistant professor of Communication at The Ohio State University, with Margaret Rooney a graduate student at Ohio State, shows that men in the study who posted more photos of themselves online than the rest of the group, scored higher on measures of narcissism and psychopathy.

MEN: LESS THAN 10 MINUTES: 18% 10-30 MINUTES: 52% 30+ MINUTES: 25%

WOMEN: LESS THAN 10 MINUTES: 9% 10-30 MINUTES: 52% 30+ MINUTES: 21% This is actually pretty even. The difference, at least according to this poll, is how much time each gender spent to get ready for a night out. More than 40 percent of women spent 30+ minutes, but only 20 percent of men spent that much time. Source: HuffPost Style

Not So Beautiful Nicholas Epley of the University of Chicago and Erin Whitchurch of the University of Virginia took pictures of study participants, and then used a computer program to modify the pictures into more or less attractive versions. When participants were asked to select the unmodified picture from a group, they tended to pick one that had actually been enhanced. The conclusion? People think they’re more beautiful than they actually are. Interestingly, the researchers found that when the subject was a stranger instead of themselves, participants picked correctly.

THE SIMPLEST BEAUTY TIP. EVER.

Additionally, men, who tended to edit their selfies before posting, scored higher up the scale in narcissism and self-objectification, which measures the extent to which they prioritize their appearance.

Social Media Surgery A 2014 survey showed that 1 in 3 plastic surgeons reported an increase in requests for procedures due to patients feeling more self aware because of social media. The American Academy of Facial Plastic and Reconstructive Surgery (AAFPRS) reported a significant rise in rhinoplasty, hair transplants and eyelid surgery. Source: AAFPRS

Selfie Revelations According to data from Samsung, selfies make up about a third of all photos taken by those ages 18-24. Source: adweek.com

• • •

36% of people admit to altering their selfies. 50% of men have taken a selfie. 52% of women have taken a selfie.

Under age 30, women are more likely to take selfies. Over 30, men are more likely to take their own picture. Source: Techinfographics.com Women are more likely to tilt their heads in a selfie, compared to men. Also the average head tilt is 50 % more drastic for women.

AVERAGE SELFIE AGE:

23.7

Source: Selfiecity

THE AGE OF BEAUTY

ALLURE CONDUCTED A STUDY OF 2,000 MEN AND WOMEN TO SEE WHAT WAS THE MOST BEAUTIFUL AGE. MEN SAID THAT FEMALE BEAUTY PEAKS AT AGE 29, WHILE WOMEN SAID 31 WAS THEIR MOST BEAUTIFUL AGE.

Married People Are Happier It is commonly known among social scientists that married people are happier than single people, but is that just because happier people are more likely to get married? A new study took into account happiness levels before marriage, and found that married people tend to be more satisfied and happier with their lives than those who remain single. Researchers found that this was particularly true during stressful periods of life. Source: National Bureau of Economic Research

Get Happy! Regardless of how much they weigh, women with a positive body image have relationships that are more satisfying, according to research presented at the British Psychological Society's annual conference. A man's satisfaction rises when he sees that his partner is content with herself. And happier people have happier unions, says lead study author Sabina Vatter, of the University of Manchester School of Psychological Sciences.

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April 2015

moving boise forward Smart transportation is coming to downtown Boise this spring.

Being green has never been so easy!

Boise GreenBike. Smart, fun, healthy and green.

Boise.GreenBike.com 24 HEALTHY IDAHO

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Take a Ride with

Boise GreenBike

oin the green revolution! Boise GreenBike is about to hit the streets of downtown Boise with a fleet of fashionable green bikes available 24 hours a day. So whether you’re running an errand or going for a little spin on the Greenbelt, these bikes are the perfect solution for getting from point A to point B, and burning a few calories along the way.

Boise GreenBike is a bike share program. For those unacquainted, bike share is short term bike rental. You check a bike out of one of 15 conveniently located stations in downtown Boise, ride it and check it back in at your destination. You use it just as long as you need it, leaving it for someone else to ride when you’re done. Bike share is sweeping the country, popping up in large cities like New York, Boston and Minneapolis. Now it’s time for mid-sized cities like Boise to climb aboard. Boise GreenBike uses the very latest technology to make bike sharing easy, affordable and fun. The rugged bikes have been designed and built from the ground up exclusively for bike sharing by New York City-based Social Bicycles. The bikes follow the fashion of Dutch bikes with a step-through frame, three speeds, fenders and a basket for carrying a purse or small parcel. The comfortable seat adjusts for the height of the rider, accommodating anyone

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from five feet to six foot six. Because there’s no chain – its shaft drive – you never have to worry about getting your clothes tangled or soiled. Simply put, these bikes are fun to ride. But that’s not all. The intuitive mobile phone app allows users to find and reserve bikes and update their account information quickly and easily. The bikes use GPS technology to track your trips and provide feedback on what you’ve accomplished. At the end of every ride the system sends you a summary of where you’ve been, including the route you took, the miles you traveled, the calories you’ve burned and the money you’ve saved by biking instead of driving. All this information can be shared through social media.

the perfect solution for getting from point A to point B, and burning a few calories along the way One of the truly unique aspects of this system is its flexibility. Unlike most bike share systems, these bikes can be locked to any ordinary bike rack, allowing you to get closer to your destination. Say you want to stop for coffee and you want to make sure there’s a bike available for you when you get back. No problem. Just push the ‘Hold’ button on the bike’s rear rack computer. The bike will be held for an hour. When you’re ready to ride again you just enter your identification number and unlock the bike. Boise GreenBike will start modestly with 114 bikes distributed around 15 stations, mostly downtown, with two stations at Boise State University. Users will be able to choose from a pay-as-you-go hourly membership to a full year of rides. There will be discounts for students, seniors and the military. To learn more and to sign up for membership visit www.boise.greenbike.com.

April 2015

a healthy gut, and about which bacteria have potential to help us. Researchers have identified hundreds of bacteria species in the human gut, but that is likely just the surface. And there still remains the monumental task of discovering the function of each type of bacteria. Furthermore, even though researchers have identified many healthy kinds of gut bacteria, they haven’t always been able to culture and grow them.

COMPLETE

Beautiful

That said, researchers are confident that certain probiotics, from food or in supplement form, are beneficial to humans. The future of probiotics as a field of medicine remains bright.

On the Inside

WHAT ARE PRE/PROBIOTICS, AND WHY SHOULD I CARE ABOUT THEM? Confusing TV commercials, annoying pop-up internet ads and yogurt lids keep mentioning probiotics, but many remain in the dark about what a probiotic is and what it is supposed to do. To understand probiotics, we need to know a little bit about bacteria’s role in the human body. Bacteria are generally demonized as an enemy of human health (thanks “anti-bacterial soap”), but in fact, humans depend on many bacteria strains for good health and proper functioning. Good bacteria in our gut: • • • • • • •

Regulate digestion Ward off bad bacteria by taking their resources Produce vitamin K, folic acid and short chain fatty acids Are important for a healthy immune system. Influence weight Play a part in food cravings May alter brain chemistry (there is a nerve that runs from the brain to the stomach, and bacteria stimulate that nerve)

The whole idea behind probiotics is to introduce bacteria into the gut flora to improve various aspects of health. There are an enormous number of bacteria types, and researchers are trying to discover which ones are beneficial and how. Scientists are studying the effects of probiotic strains on everything from diarrhea to anxiety to eczema to the common cold, and some research areas are much further along than others.

LIMITATIONS, AND A BRIGHT FUTURE

If the probiotics world seems like a money-making scheme, it’s because people are in fact making a lot of money from it. And as is often the case when large amounts of money are involved, supplement makers often inflate the claims for their product. Probiotic foods and supplements do not undergo premarket approval by the FDA, so this can lead to some companies mislabeling products. The reality is that there is still a lot to be discovered about what constitutes

The science of probiotics goes back to the 1930s, but the pace and quality of research has shot up in the last 15 years, according to renowned probiotics expert and lecturer Mary Ellen Sanders, PhD. Research has since established some particular uses for probiotics that can be trusted: antibiotic associated diarrhea, respiratory tract infections, IBS and other digestive tract conditions. Probiotics are being studied for their influence on skin infections, allergies, sleeping problems and joint stiffness, among other things. Some make the mistake of thinking that any probiotic will help the gut or a particular symptom. There are a host of bacteria that have probiotic properties, but their effects differ. Yogurt will have a certain combination of bacteria, while other foods and supplements may have different bacteria. “You can’t extrapolate from one study on one type of probiotic to other probiotics,” Sanders says. “The best approach is to use the probiotic with a documented benefit.” But this can be difficult for consumers to do, since probiotics from research studies may not be commercially available, or may be available under different product names. “The trick is to match your need with a documented probiotic,” she says. “But if you’re looking simply to supplement your diet with live microbes, then any number of fermented foods or responsibility manufactured probiotic supplements may suffice.”

W H AT I S I T A N D W H E R E D O I G E T I T ? PROBIOTICS Good bacteria that we consume for health benefits. We have naturally occurring good bacteria, and we can support them with probiotics.

26 HEALTHY IDAHO

FOOD SOURCES Yogurt, buttermilk, kefir, cheeses, other milk-based products.

NONDAIRY SOURCES Soy foods and beverages, vegetable or coconutbased fermented foods, tempeh, miso, sauerkraut, soft cheeses, kimbucha tea, kimchi and bean ferment.

PREBIOTICS Food for our healthy gut bacteria.

FOOD SOURCES Garlic, leeks, onions, asparagus, wheat flour and banana. Pectin, a soluble fiber found in apples, cranberries, plums and grapes, is also a good prebiotic.

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Many products have not been studied, which doesn’t mean they don’t work or have value, she says. Research just isn’t extensive enough yet.

SHOULD I BE WORRIED ABOUT GETTING PROBIOTICS IN MY SYSTEM?

The Academy of Nutrition and Dietetics recommends focusing on food sources for probiotics before turning to probiotic supplements. You don’t need special products or cleanses to have a healthy gut. “If someone comes to me saying ‘I’ve read a lot about probiotics, what do I do?’ then I direct them to dietary changes,” Sanders says. When specific symptoms or ailments hit, however, such as digestive issues, a tested probiotic is more appropriate, she says. Sources: eatright.org, Pursuit of Gut Happiness: A guide for using probiotics to achieve optimal health, by gastroenterologist Rajiv K. Sharma, MD, Labdoor.com, prevention.com. Learn more: www.usprobiotics.org International Scientific Association for Probiotics and Prebiotics, www.isapp.net

AILMENTS and Potentially Helpful PROBIOTICS AILMENT/PROBIOTIC Prevention of Acute Infectious Diarrhea: Culturelle, Florastor Treatment of Acute Infectious Diarrhea: BioGaia, Culturelle, Florastor Prevention of Antiobiotic-associated Diarrhea: BioK+, DanActive, Culturelle, Florastor Prevention of C. difficile diarrhea: BioK+, DanActive, Culturelle, Florastor Extending remission of ulcerative colitis, pouchitis :VSL#3 Irritable Bowel Syndrome: Align, Activia (yogurt) Pediatric functional bowel disorders: BioGaia, Culturelle Reduced incidence or duration of common cold: Culturelle, BB-12 Disclaimer: The WGO and Yale researchers identified many of these potentially helpful probiotics as needing much more research to establish effectiveness. All have shown at least some positive signs in studies. Sources: World Gastroenterology Organization, Yale Probiotic Working Group, British Journal of Nutrition A Warning: Testing from a group called LabDoor found that gummy and chewable probiotics often had much less beneficial bacteria than standard formulations.

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April 2015

So, how many empty calories per day should we have?

Females between 19 and 30 years—based on 2000 calories per day—should shoot for 120-250 empty calories or less. Males in that same age group are allotted 160-330 based on 2400 calories per day. Just to put that into perspective, one cup of regular, plain vanilla ice cream has 210 empty calories.

NUTRITION W RI T T E N B Y G AY L E N E W E B B

Empty Eating RESEARCH SHOWS THAT AMERICANS ARE CONSUMING ABSURD AMOUNTS OF FOOD THAT PROVIDES LITTLE TO NOTHING FOR OUR BODIES—A.K.A EMPTY CALORIES In the era where “gluten-free” and “organic” are common terms, we seem more health conscious than ever before. But are we really giving our bodies what they need? A closer look at the American diet reveals that too often we eat what our bodies can’t use. Every five years, the Dietary Guidelines Advisory Committee (DGAC) reports on the scientific trends in diet, health, and nutrition to the Secretaries of the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) so these agencies can make informed decisions regarding national health recommendations. The DGAC’s most recent report was just published in February of 2015. One area of their report showed staggering data that Americans are consuming an enormous amount of “empty calories.” Empty calories are solid fats (butter, meat fat, etc.) and any sugars added to a food during its production. Refined starches and alcohol are also empty calories, but their contribution to our total intake is relatively small, so the report focuses on solid fats and added sugars. The solid fats are naturally occurring ingredients in the food; the sugars are not. Though sugars occur naturally in foods such as fruits, the DGAC refers to empty-calorie sugars as “[s]ugars that are either added during the processing of foods, or are…naturally occurring

Empty Calories: When food adds to our total calories consumed without giving any vitamins or minerals. 28 HEALTHY IDAHO

sugars that are isolated from a whole food and concentrated so that sugar is the primary component (e.g., fruit juice concentrates), and other caloric sweeteners.” The DGAC’s limit for empty calories is no more than 15 percent of the daily caloric intake. They break that down to say that no more than 5 percent should be from added sugars. They found in their extensive research that calories in the average American diet (for people aged 1 year or older) consist of 13.4 percent added sugars. That is almost three times what it should be! Solid fats are less of an issue because consumption has actually decreased over the last five years. However, our average intake is still higher than the limit (10 percent) at 11.1 percent. Saturated and trans are still the words to watch out for. It isn’t really a shock, but it is still disheartening to see that some of our absolute favorite foods are the absolute worst in terms of empty calories. Here is the list of the foods with the most empty calories:

• Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese (contains solid fat)

How on earth do we keep our empty-calorie intake below the limits? The DGAC outlines tons of options. First, “replacing soft drinks and other sugar-sweetened beverages (including sports drinks) with non-fat milk would substantially reduce added sugars and empty calories,” they say. They also suggest using non-hydrogenated vegetable oils (soybean, corn, olive, and canola) instead of animal fats (butter, cream, lard, etc.) or tropical oils (palm, palm kernel, and coconut) to drastically reduce your solid fat intake. Be aware that just because something says it’s “low-fat” or even “nonfat” doesn’t mean it’s the right option. Often, those products contain high amounts of refined grains and added sugars which aren’t healthier choices. Remember, it’s not about cutting things like fat and sugar out of our diets, it’s about being aware of the kinds of fats and sugars and which are bad, and good, for us. Sources: choosemyplate.gov, health.gov/dietaryguidelines

percent of the American population as a whole consumes more than the daily allotment of empty calories (15% of daily caloric intake). Empty calories provide our bodies little to no nutrient value or usable energy, so they are just stored in our fat reserves.

• Pizza (contains solid fat) • Ice cream (contains both solid fat and added sugars) • Sausages, hot dogs, bacon, and ribs (contain solid fat)

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The Rise and Fall of Red Delicious WHY THE WORST KIND OF APPLE WAS SO PLENTIFUL Red Delicious may be the least loved apple in the United States, yet it is the most abundant apple around. It’s often the only apple you’ll find in a gas station or convenience store, and school kids are still burdened with it in their brown paper bags. Discovered as a mutant seedling in Iowa in 1875, this apple soared to popularity because of its appearance and hardiness. Over time, more mutation occurred that changed the apple into a deeper red. The color of Red Delicious is what made it a preferred produce, along with its eye-pleasing curves and resilience as a tree. But by the 1980s, Americans didn’t have many apples to choose from, according to The Atlantic. Americans have since realized the problems with judging a book by its cover. In the 90s, Gala and Fuji hit the market and Red Delicious sales have since dropped drastically, though it is still the most common apple by far. In fact, international demand is what is keeping Red Delicious apples alive, as American demand has dried up.

MOST POPULAR APPLES:

• Red Delicious

• Gala • Golden Delicious • Fuji • Granny Smith Source: The Atlantic, US Apple Association

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April 2015

NUTRITION

. r a g

u S

! N I S S A S S A N I K S T E R C E S E H T

30 HEALTHY IDAHO

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W R I T T E N B Y RO N C U M M I N G S

The Good, The Bad and the Ugly of a Favorite Food Pastime THE GOOD

Wow, we sure like our sugar. After all, what’s not to like? I mean, what’s better with a glass of milk than a couple of chocolate chip cookies? And, for millions of us, that mid-day candy bar is just a regular part of life. Let’s face it—our favorite sugar-laden goodies are just flat out pleasing, comforting and of course delicious! Sugar satisfies one of our favorite desires: instant gratification.

THE BAD

With that being said, there’s not a single one of us who doesn’t know that sugar, especially in excess, is bad for us. It’s terrible for our teeth, destroys our mood, makes us gain weight and severely alters our overall blood chemistry. Some of us think that, maybe, if I just watch my sugar intake a little and don’t go too crazy, then I’ll be able to enjoy the good of sugar and, maybe, the bad of sugar won’t really affect me too much. When it comes to sugar, most of us are willing to take the good with the bad, because we want to have our cake and eat it too.

. r

By now, most of us have been bombarded by endless anti-sugar messages. There are always new studies on how sugar adversely affects our health, our kids’ attention spans, and the obesity problem that seems to be getting worse by the year. No matter what anti-sugar messages we read, see and hear, we simply refuse to give up our beloved sugar. However, there is a new and powerful message coming out from the scientific community about sugar and it has to do with our appearance.

THE UGLY

Sugar is making you ugly! What? Yes! Excess sugar in our bodies is now being revealed as one of the most damaging elements to our appearance. As it turns out, these sweet little sugar molecules are leading a double life. After they pass over our taste buds and give us that amazing sugar buzz, these appealing friends of ours change their personalities and go on a seekand-destroy mission. In a process called glycation, excess sugar in our blood stream in reality attacks the proteins throughout our bodies. As a matter of fact, these sugar molecules attach themselves to proteins—much like a parasite. Once bonding happens, that particular protein becomes glycated; or, in other words, sick. A recently glycated protein becomes misshapen, hardened, does not function correctly and excretes exotoxins that affect surrounding proteins. After the glycation process has run its course, the protein is referred to as an Advanced Glycation End Product, or A.G.E. for short. A real-world example of glycation in action is the browning and hardening process when placing a piece of bread in the toaster. This is where the ugly part comes in. Our skin is essentially one giant protein suit that covers us and protects all of our inner workings from the outside world. Most people are aware that the main protein in human skin is collagen, the proteins of which are very long-lasting. They have a half-life of approximately 15 years and are not immune to the effects of glycation. Just like other proteins, when collagen becomes glycated, that protein is now considered an A.G.E. Like others, collagen proteins become misshapen, hardened, brittle and excrete exotoxins. While you can’t see the effects of most proteins in your body when they become glycated, the effects of glycation on skin proteins becomes very evident.

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Essentially, every visible sign we attribute to aging skin—including wrinkles, fine lines, discoloration, sagging, uneven skin tones, stress, loss of elasticity, etc.—can all be partially attributed to the process of glycation. SOME OTHER GLYCATION ISSUES INCLUDE: • Sugar molecules can affect the surface proteins of fine capillaries on your skin, leading to leakage, causing spider veins. • Dark circles under the eyes (also capillary leakage). • The sun accelerates glycation. • Glycation is an additive effect and probably begins as soon as we’re born, affecting us throughout our lifetime. • Simple carbohydrates like soda or white bread can also contribute to the formation of A.G.Es that cause wrinkles. Fried foods can actually contain pre-existing A.G.Es. • Elevated blood sugar can also amplify the effects of UV radiation and smoking, research suggests, which are known contributors to wrinkling. The most demoralizing aspect of glycation is the fact that once a protein has become glycated, or is now considered an A.G.E., the damage is permanent. It seems a little unfair. In most cases, if I give up a certain vice, then my body, given enough time, will generally recover. If I start eating a better diet, I’ll most likely lose weight and be healthier. If I give up smoking, in most cases, my lungs, heart and blood pressure can return to normal. Nevertheless, once your proteins have been glycated, you’re pretty much out of luck; the damage has been done—end of story. Well … almost. You see, if you go online right now and do a search on the process of glycation, you will read much of what you’ve read here, including the fact that once a protein has become an A.G.E., it’s irreversible. But recent research has produced products that work against the glycation process. A study conducted in France showed that a plant-derived serum was able to improve skin appearance. Anti-glycation treatments may become commonplace amongst other skin treatments of today. Herb consumption may be another solution, according to Rajani Katta, a professor of Dermatology at the Baylor College of Medicine. She said that multiple studies show certain herbs can inhibit the glycation process, including cinnamon, rosemary, cloves and ginger. The important concept to remember is that your diet influences your appearance, and not just in terms of waistline. Your skin pays the price for your junk food habits. ABOUT RON CUMMINGS

Ron Cummings is the founder and CEO of AminoGenesis Skin Care, which utilizes amino acids as the key ingredients to its age- and damagereversing products. The company’s formulas include anti-glycation properties, which are very rare in today’s skin-care products.

April 2015

NUTRITION

a brief

History of A GLANCE AT HISTORY SHOWS SOME PROGRESS AND A LOT OF CONTRADICTION WHEN IT COMES TO DIETING.

1727 Thomas Short writes a treatise about the cause of corpulence, and advises people to move away from swamps, because he observed that heavier people lived near swamps.

1829

1863

1903

1918

1930s

1940

1950s

Presbyterian minister Sylvester Graham introduces the Graham Diet, which was essentially vegetarianism. The graham cracker, invented by Graham as a staple for this diet, is common today.

William Banting writes his Letter on Corpulence, suggesting a diet plan of four meals a day, consisting of protein, greens, fruits and dry wine. He said to avoid starch and sugars, but that milk, butter and meat were permitted.

Horace Fletcher says he lost 40 pounds by chewing his food and then not swallowing it. His motto: “nature will castigate those who don’t masticate.”

Lulu Hunt Peters writes the book Diet and Health: With Key to the Calories on dieting and losing weight, introduces idea of

The Grapefruit Diet (a.k.a the Hollywood Diet) is born, which calls for eating a grapefruit with every meal, and reduced calorie intake.

The word “calorie” is used to measure energy in food.

Research connects diet and exercise with heart disease. Ancel Keys conducts the Seven Countries study and shows that saturated fats and unsaturated fats have different effects on health.

COUNTING CALORIES in dieting.

1975

1976

1977

1980

1980s

1980

Ancel and Margaret Keys publicize the Mediterranean diet, which doesn’t become popular until the 1990s.

The Nurses Health Study of 122,000 registered nurses finds a relationship between increases in BMI and increased risk of heart disease and type 2 diabetes.

McGovern committee releases “Dietary Goals for the United States,” which recommends increased carbohydrate consumption and decreased fat, cholesterol, sugar and salt consumption. The affected food industry members protest.

Slim-Fast is introduced as a meal replacement plan.

The USDA releases dietary guidelines, which say to eat a variety of foods, avoid too much fat, cholesterol, sugar and sodium.

American Heart Association and many other organizations push for low-fat diets to fight against chronic health conditions.

The Cambridge Diet is introduced, which involves liquid meals and very low calorie intake.

1992

1993

1994

Dr. Atkins’ new book is published, with a new version of his high-protein diet that condemns carbohydrates. Other high-protein advocates publish bestselling books in the succeeding years.

Dr. Ornish publishes Eat More, Weigh Less, which recommends eating less fat and having a plant-based diet.

A FDA mandate is established that food labels must include information about calories, fat and fiber.

32 HEALTHY IDAHO

1996

1998

2001

2003

of nine and ten-yearolds are reported to be dieting and trying to lose weight.

The US National Institutes of Health and the Centers for Disease Control and Prevention lower the normal/overweight cut-off from a BMI of 27.8 to a BMI of 25. This had the effect of redefining approximately 29 million Americans who were previously healthy to overweight.

Harvard nutritionist Dr. Willett slams the USDA Food Pyramid in his book, calling it wrong, potentially dangerous, and resting on shaky scientific ground.

The South Beach Diet is introduced by cardiologist Dr. Agatston who focuses on carbohydrate control as key to losing weight.

40%

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Diet

Obesity Trends PERCENTAGE OF ADULT POPULATION THAT IS OBESE

1990

11 %

2013 28 %

Source: Trust for America’s Health and the Robert Wood Johnson Foundation

1956

1961

The American Heart Association appears on television and says that diets including large amounts of butter, lard, eggs and beef would lead to coronary heart disease. The US government soon recommends low fat diets to prevent heart disease.

Dr. Herman Taller publishes Calories Don’t Count, which sells two million copies. He counsels readers to avoid sugars and processed foods, but encourages eating an enormous amount of calories and unlimited amounts of fat and meat.

1963 Weight Watchers is founded.

1967 Twiggy, a 5’ 7” , 92 pound model, becomes a supermodel icon.

1970s

1970

1972

Roger Linn, MD, advocates eating nothing except his miracle liquid, which is made from slaughterhouse byproducts. About 60 people who try it suffer heart attacks.

The Sleeping Beauty Diet comes into existence, which involves using sedatives to sleep through the majority of the day to avoid eating.

Ancel Keys publishes a paper in the Journal of Chronic Diseases which launches the popularity of body mass index (BMI) as an important health indicator.

Dr. Atkins’ launches his book recommending diets high in protein and low in carbohydrates, reasoning that the consumption of fewer carbs will lead to the body burning excess fat for fuel instead. He says eating fat isn’t a big deal.

The Sleeping Beauty Diet

1980

1981

1982

1983

1988

1992

Wiley Brooks promotes the idea of breatharianism, which is the capacity to live without eating food, subsisting solely on light and air. He later says there is something special about McDonald’s cheeseburgers, and calls Diet Coke “liquid light.”

The Beverly Hills Diet is introduced, recommending eating nothing but fruit for the first ten days.

Liposuction is performed for the first time in the US.

The F-Plan diet book is one of top ten best selling books in America. It recommends a high fiber approach.

Jazzercise, founded in 1969, hits all 50 states.

Oprah Winfrey loses 67 pounds on the liquid diet Optifast.

The USDA Food Pyramid is released, putting carbohydrates at the base of a balanced diet.

2004

2006

2011

“The Biggest Loser” has its first show.

Splenda (a sucralose artificial sweetener) sales hit $212 million.

The Women’s Health Initiative (WHI), an enormous clinical trial involving more than 160,000 women over 15 years, finds that women who followed a low-fat diet had no significant reduction in risk of stroke or cardiovascular disease, versus women who kept a standard Western diet.

USDA introduces MyPlate as a replacement for the Food Pyramid, which is much simpler, and much less specific.

Facebook.com/HealthyIdaho Sources: abcnews.go.com, health.usnews.com, womansday.com

2012 The US weight loss industry revenues his $20 billion. More than 100 million Americans are on diets, and

85 percent of people consuming weight loss products are women.

2013

2014

National media outlets raise awareness against The Cotton Ball Diet, which is dipping cotton balls in juice, lemonade or a smoothie then eating it. It supposedly helps you feel full, but experts remind those tempted that they might as well eat their own shirts.

The Paleo Diet is Google’s most searched diet. This diet recommends eating food that was available to humans’ early ancestors.

April 2015

NUTRITION

Beets, Grains & Greens Hash Who says hash needs potatoes? No one who eats this dish will. The fresh spinach and nutty grains balance the earthy sweetness of the beets. Makes 2 servings

slices bacon, chopped

1 cup

chopped onion

11⁄2 cups

hot cooked gluten-free whole grains

1 diced

can (15 oz) whole beets, drained and

1⁄2 cup

ready-to-use GF vegetable or chicken broth

6 cups

packed baby spinach leaves

large eggs, poached (see tip)

Cookbook by luten-Free G d ay yd er ill Ev .ca Reprinte Bob’s Red M .robertrose Courtesy of bury, 2015 © www ere books are sold. uls wh Camilla V Sa permission. Available er h is bl pu h wit

In a large skillet, cook bacon over mediumhigh heat until crisp. Using a slotted spoon, transfer bacon to a plate lined with paper towels. Drain off all but 1 tsp fat from skillet.

Add onion to the skillet and cook, stirring, for 5 to 6 minutes or until softened. Add grains, beets and broth; reduce heat to medium and cook, stirring up bottom crust two to three times, for 10 to 12 minutes or until warmed through and browned. Add spinach on top, cover and cook for 1 minute, until wilted. Stir spinach into hash.

Divide hash between two plates. Top each with a poached egg and sprinkle with bacon.

Tips gg For the grains, try amaranth, millet, quinoa, rice or sorghum. gg You can replace the canned beets with 11⁄2 cups freshly cooked (steamed, boiled or roasted) diced beets. gg To poach the eggs, pour enough water into a medium skillet to reach a depth of 11⁄2 inches. Add 1⁄2 tsp fine sea salt and bring to a simmer over medium heat. Crack each egg into a separate custard cup. Gently slide one egg at a time into the simmering water and simmer for 2 to 3 minutes or until egg whites are set (the yolks will be only partially cooked); cook longer for more firmly set yolks. Using a slotted spoon, carefully transfer eggs to hash.

34 HEALTHY IDAHO

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Tomatillo, Black Bean and Amaranth Soup Puréed tomatillos add sweetness and a citrusy tang, smoky chipotles contribute a bit of heat, and black beans and amaranth lend depth and protein, making this a stick-to-the-ribs bowl of soup, despite the abundance of fresh, bright flavor. Makes 6 servings

You’ll need a food processor 2

cans (each 12 oz) whole tomatillos, with juice

1 tbsp

olive oil

cloves garlic, minced

1 tsp

chipotle chile powder

3⁄4 cup

amaranth

cans (each 14 to 19 oz) black beans, drained and rinsed

3 cups

ready-to-use gluten free vegetable or chicken broth

1 cup

packed fresh cilantro leaves, chopped

2 tbsp

freshly squeezed lime juice

Crumbled queso fresco (optional)

Lime wedges (optional)

In food processor, purée tomatillos and their juice. Set aside.

In a large pot, heat oil over medium-high heat. Add garlic and chipotle chile powder; cook, stirring, for 1 minute. Stir in tomatillo purée; cook, stirring for 2 minutes.

Stir in amaranth, beans and broth; bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, for 15 to 20 minutes or until amaranth is very tender. Stir in cilantro and lime juice. Serve sprinkled with queso fresco (if using), with lime wedges on the side, if desired.

Chorizo, Kale and Teff Soup The first few spoonfuls of this meaty soup, enriched with potatoes, teff and kale, will have you dreaming of the warm sunshine of Spain and Portugal.

MAKES 8 SERVINGS

Tips

gg The specified amount of chipotle chile powder will create a medium spiciness. Feel free to add less or more to suit your taste.

gg An equal amount of quinoa, rinsed, can be used in place of the amaranth.

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1 tbsp

olive oil

12 oz

gluten free cured chorizo or other smoked sausage, diced

2 cups

chopped onions

cloves garlic, minced

6 cups

chopped kale (tough stems and center ribs removed)

3 cups

diced peeled potatoes

1⁄3 cup

teff

8 cups

ready-to-use gluten free vegetable or chicken broth

can (28 oz) crushed tomatoes

Fine sea salt and freshly ground black pepper

In a large pot, heat oil over medium-high heat. Add chorizo and cook, stirring, for 3 to 4 minutes or until browned. Using a slotted spoon, transfer chorizo to a plate lined with paper towels.

Add onions to the pot and cook, stirring, for 6 to 8 minutes or until softened. Add garlic and kale; cook, stirring, for 1 minute.

Stir in potatoes, teff and broth; bring to a boil. Reduce heat to medium-low, cover, leaving lid ajar, and simmer, stirring occasionally, for 15 to 20 minutes or until potatoes and teff are very tender. Use a wooden spoon to coarsely break up about half of the potatoes.

Return chorizo to the pot and stir in tomatoes; simmer, uncovered, stirring occasionally, for 5 to 10 minutes or until soup is slightly thickened. Season to taste with salt and pepper.

April 2015

COMPLETE

Highways and Health THE HEALTH EFFECTS OF LIVING NEAR MAJOR ROADS

HIGHWAYS AND AIR POLLUTION: A SERIOUS MATTER

WRITTEN BY ANGE LA SI LVA

t’s easy to be distracted by annoying sounds or bothered by loud noises when you’re trying to focus. Perhaps the neighbors play their music way too loud when you’re trying to sleep, or your coworkers have loud conversations near your desk as you try to work. But beyond a little annoyance, some lost sleep, and maybe some diminished productivity, regular exposure to noise can actually cause significant health problems. The U.S. Environmental Protection Agency (EPA) defines “noise” as “unwanted or disturbing sound,” and in fact the largest contributor to “noise pollution” is transportation noise. Most people don’t think about the sounds around them since they aren’t visible, but you’d probably be surprised and even shocked to know that noise pollution can be as damaging to your health as air pollution.

BUT HOW? The first thing that probably comes to mind is hearing loss. But many people may shrug this off and disregard the warnings of living near highways, listening to loud music, or failing to wear ear protection around loud noises because they’re “young” and everyone loses their hearing when they get old, right?

WRONG.

The leading cause of hearing loss is noise, not aging. Loud noises destroy the hair cells in your ear responsible for transmitting sound, and once they are damaged or destroyed they cannot be regrown or repaired. So regardless of your age, if you

36 HEALTHY IDAHO

damage your hearing mechanisms, your hearing is gone. Likewise, if you protect your ears and your hearing abilities, you won’t have to yell “happy birthday” on the phone to your grandkids when you’re older. So how is sound classified? Sound intensity is measured in decibels, with a regular conversation being at about 60 decibels. Once the sound intensity gets above that, there is the potential for damage. Exposure to sound is regulated by intensity and duration, so the more intense the sound is, the less exposure you should have to it. But hearing loss is only the tip of the iceberg. Research has found a strong link between noise pollution and heart disease, which is the number #1 cause of death in America. Research from the World Health Organization found that long-term exposure to traffic noise may account for approximately 3% of CHD deaths (or about 210,000 deaths) in Europe each year. The mechanism responsible for translating noise into a cardiovascular event is our body’s stress response, which is controlled mostly by the autonomic nervous system, over which we have little or no control. When a loud noise is heard, your body releases adrenaline in preparation for the fight-or-flight response. Your blood vessels constrict, your heart starts racing, your muscles tense up, and your blood pressure rises. It is a useful response when we’re faced with a real threat, but when we’re constantly exposed to loud noises that trigger this response our bodies will begin to

While noise pollution is important to consider, other factors also add to the danger of living near a busy road. A study published in the American Heart Association journal Circulation found that living close to a major road increased a woman’s risk of dying from sudden cardiac death as much as smoking or obesity. Researchers guess that fine particles in the air surrounding these roads are to blame, though they aren’t sure exactly what causes the drastic rise health risk.

suffer from the elevated blood pressure and stress hormones in our systems. To prevent the possible damaging health effects of living near a highway or other source of noise pollution, consider installing sound-proof walls or barriers in your home or using some sort of noise blocker. Keep some small ear plugs or other personal noise barrier for any noisy situations you may encounter. Your ability to hear is precious and fragile, so protect it as best you can.

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Weight is lost by exhaling carbon dioxide

You Don’t Burn Fat Off, You BREATHE IT AWAY CLEARING UP SOME MISCONCEPTIONS ABOUT HOW STORED FAT REALLY LEAVES THE BODY WRITTE N B Y C AI T LI N SC HI LLE

t the beginning of 2015, many of you likely made a new year’s resolution concerning weight loss. Whether it’s five pounds or fifty pounds, the number one resolution made by Americans is to lose weight. It is common knowledge that the best way to lose weight is through good, old-fashioned diet and exercise. But, who really knows the actual physiological mechanism of how weight is lost? Not many, it turns out. Researchers at the University of New South Wales in Australia found that even many dietitians, personal trainers, and physicians were in the dark. The common misconception is that weight is lost when fat is converted into heat and energy. According to the researchers, that “violates the law of conservation of mass.” In actuality, weight is lost…through breathing! Weight is lost by exhaling carbon dioxide. Through some biochemical calculations, the researchers found that the lungs are the “main excretory organ for weight loss.” Fat is stored as a compound called triglyceride, which consists of three atom types: carbon, hydrogen and oxygen. When triglyceride is broken down, the majority of the remnants become carbon dioxide (CO2). A smaller portion becomes water (H2O), which is excreted through urine, feces, sweat,

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breath and tears. Water is quickly replenished, but CO2 is only replaced with food and liquids other than water. Thus, the key to weight loss is to put less in than what you get rid of by breathing. This illustrates how a healthy diet aids in weight loss. So where does exercise fit in? Physical activity prompts deeper and more rapid breathing, which allows the lungs to exhale a greater amount of carbon dioxide. However, the authors do point out that the extra carbon exhaled by replacing one hour of rest with one hour of jogging is easily replaced by a small muffin. So, while physical activity is an important aspect of weight loss, the key is being more mindful of how much food you consume. It is no secret that obesity is a significant problem in the United States, and an increasingly global problem. The University of New South Wales recommend that these true concepts of how weight is lost be taught in school to clear up the widespread misconceptions. Sources: medicalnewstoday.com, statisticsbrain.com

April 2015

WRITTEN BY C AITLIN SCHILLE

WELLNESS

Kitchen Cabinet Remedies WAYS YOU CAN DEAL WITH COMMON AILMENTS AT HOME The use of home remedies, particularly herbal medicine, has grown in popularity in the United States—nearly one third of Americans use at-home treatments or herbs to treat various maladies. Wrongful deaths from prescription drugs, as seen commonly on nightly news channels, spur this trend on. Herbal and athome treatments may be less expensive than mainstream medicine, and in some cases, may have fewer side effects. It should be noted that before attempting any at-home or herbal treatments, do your research. Determine if the herbal remedy has scientific backing, and use your best judgment to decide if the at-home treatment is safe and effective for you. Herbal products are not regulated in the United States, so they may contain additives and ingredients that are not disclosed on the label. Herbs may cause allergic reactions in some users, and some herbs may even be toxic when taken in high doses or improperly ingested. Some herbs may also cause adverse health effects when they interact with other medications or treatments. It is wisest to consult with your doctor before trying any home remedy.

38 HEALTHY IDAHO

HERE ARE SIX AT-HOME REMEDIES BACKED BY SCIENCE: 1.

Use ginger to combat nausea. Ginger naturally fights nausea and vomiting, which makes it an excellent way to treat stomach flu, motion-sickness, and nausea induced by chemotherapy. A study by the National Cancer Institute found that study participants who were assigned to take ginger reported feeling much less nauseated than those who took a placebo treatment.

Consume garlic regularly to decrease your risk of cancer. An article found in the American Journal of Clinical Nutrition determined that a regular, high consumption of garlic decreased rates of various types of cancers, including colorectal and ovarian. For best results, include several garlic cloves per day in your diet.

Gargle salt water to ease the ache of a sore throat. According to Dr. Douglas Hoffman of The Medical Consumer’s Advocate, a sore throat results from infected tissue, and the salt helps to draw out the fluid that causes the painful swelling characteristic of a sore throat. The typical concoction calls for one tablespoon of salt per eight ounces of water.

Chamomile tea can be used to treat colds, and it can also be used to relieve the pain of menstrual cramps. Chamomile has long been believed to have healing and anti-inflammatory properties, and new research seems to be backing up this belief. A study found in the Journal of Agricultural and Food Chemistry has deduced that chamomile tea has certain molecular compounds that may fight off the common cold virus as well as ease the pain of menstrual cramps.

Use baking soda to treat canker sores. Create a paste made of baking soda and a little bit of water, then apply that paste to the canker sore. This treatment is endorsed by the Mayo Clinic and the National Institutes of Health.

Turmeric may help prevent Alzheimer’s disease, and it may also ease general pain. Turmeric contains curcumin, a natural anti-inflammatory agent. Its anti-inflammatory properties can help ease pain, particularly joint pain and swelling caused by arthritis. A study found in the Journal of Alzheimer’s Disease found that curcumin is helpful in ridding the brain of certain plaques that are the hallmarks of Alzheimer’s disease.

Sources: Umm.edu, nlm.nih.gov, naturalhealthadvisory. com, mayoclinic.org, webmd.com, prevention.com, womansday.com

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COCONUT SOAP recipe Fun Fact

Coconut oil contains lauric acid (which is also found in human breast milk), which has certain restructuring properties that protect skin and make it soft. It’s also an antiseptic and maintains healthy pH levels in the skin.

COCONUT OIL IS RELAXING FOR THE MIND AND BODY, AND IS IDEAL FOR OILY SKIN. 7.5 oz coconut water

Stir occasionally, every 15 minutes or so, until the mixture thickens and congeals. (It will have a texture similar to that of light mayonnaise.)

Stir in cocoa butter, coconut extract, desiccated coconut, confectioners’ sugar and coconut oil. Stir for one minute with a spoon (or with a whisk, taking care not to create foam).

Pour into a greased or paper-lined soap mold. Gently tap mold to remove any air bubbles.

3 oz lye (caustic soda) 1.5 lbs extra virgin olive oil 3 oz pure cocoa butter 20 drops coconut extract 1 tbsp desiccated coconut 1 tbsp confectioners’ (icing) sugar .9 oz coconut oil 1.

Wearing gloves and goggles, pour coconut water into a large saucepan. Add lye slowly, stirring gently until it is dissolved.

Cover with a blanket or towel and let stand for 2 days. Uncover and let stand for an additional day if the mold is very large.

Using a thermometer, monitor the temperature of the lye mixture until it is between 120° F and 140° F.

Turn soap out of mold. Wait another day, then cut into bars as desired.

10. Dry bars for 1 month, turning occasionally to ensure they are drying uniformly.

Meanwhile, in a separate saucepan, heat olive oil to between 120° F and 140° F.

Remove olive oil from heat. Add lye mixture to olive oil, stirring slowly and trying not to splash.

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Note: Exact measurements are crucial in soap making.

Coconut Soap’s Action on the Skin •

Coconut oil is ideal for oily skin, whether it is acne-prone or not. Not all people who have problems with oiliness have acne or pimples.

•

This soap is definitely not for people who have dry or sensitive skin, because coconut reduces oil and can be excessively drying. Despite its pleasant smell, it shouldn’t be used on children.

•

Because this soap includes desiccated coconut among its ingredients, you can use it as an exfoliant, rubbing it gently over oily areas.

•

It’s a good idea to moisturize the skin after washing with this soap.

April 2015

WELLNESS

Is early introduction of peanut advisable? Learn what LEAP study has to say!

arly introduction of peanuts have long been a debate. Nevertheless, in the United States, the prevalence of peanut allergy has become four times rising from 0.4% in 1997 to more than 2% in 2010. Various theories on correct timing of peanut introduction to an infant’s diet have emerged over the last decade. In 2000, the American Academy of Pediatrics (AAP) recommended that introduction of peanuts should be avoided until 3 years of age for children with atopic background. However, in 2008, new guidelines from AAP suggested sufficient evidence was not available for delayed introduction of peanut, leaving the parents, pediatricians and allergists, all in limbo. Fortunately, this gave birth to one of the most amazing observation. Researchers observed that Jewish children in the United Kingdom have a 10-fold higher risk of developing peanut allergy compared to Israeli children of similar ancestry. Moreover, they realized that while children in UK don’t consume peanut in the first year of life, Israeli children are typically introduced to a peanut-containing snack at about 7 months of age. The observation further revealed that children who were not given peanut-based products in the first year of life were at 10 times higher risk to develop peanut allergy before their first birthday than the children who were introduced to peanuts earlier in life in spite of being from same genetic background. Groundbreaking results of the first randomized clinical trial to prevent peanut allergy was presented at the annual scientific meeting of the American Academy of Allergy, Asthma & Immunology (AAAAI) in Houston. The scientists suggested that consumption of a peanut-containing snack by babies at high risk for developing peanut allergy prevented them from developing peanut allergy. This landmark study is called Learning Early about Peanut Allergy (LEAP).

40 HEALTHY IDAHO

More than 600 children between 4 and11 months of age were enrolled in the LEAP study. Two random identical groups were made: Consumption group and Avoidance group. These children were reassessed at 5 years of age to compare the likelihood of developing peanut allergy. All these children were skin prick tested and orally challenged in the office before allowing them to consume peanuts on a daily basis at home. Severe allergic children based on these tests were excluded to avoid severe reactions at home. At 5 years of age, the children were given a peanut challenge by mouth to assess peanut allergy. The results were phenomenal — the prevalence of peanut allergy in the peanut-avoidance group was 17.2% as compared with 3.2% in the consumption group. Moreover, early consumption of peanuts was found to be effective in both high-risk infants (with atopic background e.g. atopic eczema and/or egg allergy etc.) who showed no indication of peanut sensitivity (based on skin prick test) but also in infants who had slight peanut sensitivity (based on skin prick test). The results have been very impressive and have opened the doors for a great future for the children with atopic background. However, caution should be exercised. Children and adults, who currently have diagnosis of peanut allergy, should not attempt to introduce peanut-based foods into their diets without first consulting with their physician. Despite these impressive results, several questions arise. Should we recommend introducing peanuts to all infants before they reach 11 months of age and how many peanuts should be given? The answer is not well known. The best strategy at this time would be “to skin-prick test every infant between 4-8 months of age. If the test results are negative, the child should be started on a diet that includes 2 g of peanut protein three times a week for at

The prevalence of peanut allergy in the peanut-avoidance group was 17.2% as compared with 3.2% in the consumption group. least 3 years. If the results are positive but show mild sensitivity (i.e., the wheal measures 4 mm or less), the child should undergo a food challenge in which peanut is administered and the child’s response observed by a physician who has experience performing a food challenge. Children who are nonreactive should then be started on the peanut-containing diet.” We at The Allergy Group are always there for our pediatric patients and their parents to answer any questions. You can post questions on our Facebook page or call us at 208.377.4000 with concerns.

ABOUT THE AUTHOR

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

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April 2015

WELLNESS

Natural Childbirth

HYPE OR HEALTHY? W RITTE N B Y C A I T L I N S CH I L L E

In recent years, the process of how babies are typically brought into the world in western culture has been brought into question. Questions have been raised about epidurals, cesarean-sections and even the necessity of the doctor and hospital environment for delivery. Films such as “The Business of Being Born” further popularized the movement, leading a pull away from traditional western birthing practices. According to the Centers for Disease Control and Prevention (CDC), home births rose by 29 percent from 2004 to 2009, following a 14-year decline. The latest statistic of epidural use from the CDC was published in 2008, and shows that 61 percent of women who gave birth that year received an epidural, meaning that as home births have increased, epidural use has likely declined. What has spurred this movement away from birth interventions? According to international health bodies, the U.S. has the second-highest infant mortality rate of any industrialized country, despite an advanced medical care system. Some therefore draw the conclusion that something is being done incorrectly within the medical system, so a step away from traditional hospital birth practices is a solution. While many may discount this side of the argument as nothing more than the unfounded opinions of crunchy granolas, there is scientific backing for aspects of natural childbirth. According to a study produced by the National Institutes of Health, receiving an epidural in hopes of a vaginal delivery significantly increases the odds of the birth resulting in a cesarean delivery. Additionally, receiving an epidural has other negative side effects, such as longer labor and a greater risk of third and fourth degree tears. C-section births also carry their own set of risks. C-section delivery increases

42 HEALTHY IDAHO

“There is no

other circumstance in which it is considered acceptable for a person to experience untreated severe pain.” the risk of complications and death for the mother, according to Dr. Mitchell Maiman, chairman of obstetrics and gynecology at Staten Island University Hospital. Additionally, C-section births are associated with higher rates of asthma and obesity for the baby. However, there are strong arguments for birth interventions. C-section deliveries can save the life of the mother and the child when complications arise that inhibit vaginal delivery. The thought that C-section births are wholly the product of money-hungry doctors and hospitals is wildly misinformed. While the rate of C-sections performed in the U.S. may be too high, there are many cases when a C-section is the safest choice for mother and baby. There are also strong opinions in support of epidurals. The American College of Obstetrics and Gynecology states: “There is no other circumstance in which it is considered acceptable for a person to experience untreated severe pain, amenable to safe intervention, while under a physician’s care.” Dr. Gilbert Grant, author of Epidural Without Guilt: Childbirth Without Pain, argues that epidurals are very safe, and that not providing pain relief is inhumane. Additionally, he cites that a large percentage of women who attempt natural childbirth are unable to tolerate the pain and end up receiving an epidural anyway.

Advocates on both sides of the debate deliver compelling arguments for and against birth interventions. However, the decision is ultimately left to the mother. Whatever the mother decides, she should be well-informed of the risks, benefits and possible consequences of her decision. Sources: CDC, NIH, thebusinessofbeingborn.com, healthday.com, sciencebasedmedicine.org

A Midwife's Opinion on Pain During Childbirth Severe pain in any other area of medicine is non-functional pain, and should indeed be treated with whatever safe interventions are available. However, since pregnancy and childbirth are not disease states, and the discomforts and pain associated with them are generally functional, it should not be viewed in the same way as pain associated with disease. Midwifery seeks to support and assist the mother and family through the work of pregnancy and birth with coping techniques from high touch and low technology options up to and including high technology options such as nitrous oxide and epidural when the risk/benefit balance is felt to be appropriate to the birthing team (mother/partner/midwife). Georgianna Ainslie, DNP , CNM Women’s Health Associates in Boise

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OUR CERTIFIED Nurse - Midwives

ARE EXPERIENCED, COMPASSIONATE & DEDICATED TO PERSONALIZED CARE. We create a home-like setting in the hospital for deliveries, giving patients an added measure of security. Midwives also provide comprehensive women’s health care for patients of all ages, in all stages of life. This includes annual exams, family planning, and minor illnesses.

Schedule a Complimentary Meet and Greet

with Georgianna or Cortney today!

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April 2015

HEALTHSMART

WRITTEN BY KAREN ZATKULAK

FREE MEDICAL SUPPLIES

There's a Treasure Valley group helping those in need of medical supplies.

Volunteers with Knights of Columbus at Risen Christ Church, in Boise, offer a free service that benefits thousands each year.

Last year the mission helped nearly three thousand people get the equipment needed to improve their medical condition.

Inside their Meridian warehouse they have wheelchairs, walkers, toilets and transfer benches.

The mission began in 2002 and has grown rapidly ever since.

It's often expensive equipment that's been donated and is offered for free to people like Leeann Beasley's mother. "Her bed was broken so she was putting pillows under her mattress trying to support her,” said Beasley. “Some of the reason she was in the hospital was because her back was hurting so bad.” Beasley picked up a $3,000 hospital bed at no cost. "It's a Godsend," said Beasley. Every Thursday the tiny space is packed with people picking up donated supplies. Roberta Chilcote got a much needed walker for her 91-year-old mom. "If she didn't have this she couldn't come home," said Chilcote. There's a crew of nine volunteers picking up, cleaning and fixing each donated item. Mission operator, Dale Anderson, says the people they help are always thankful. "I've had a lot of people, women and men, cry when we gave them,” said Anderson. “They didn't think there was anyone out here who would help.”

44 HEALTHY IDAHO

"The first year we might have had 20 customers, but every year since then it's escalated and last year we had 2,864 customers," said Anderson. Now they're running out of things to give away. Anderson says their supplies are critically low and they're asking for more donations. Anderson says they need transfer benches, shower chairs, electric walkers, toilet risers with arms, sock aids, wheelchairs, and hospital beds. The group gets most of their supplies from the public through word of mouth, but they also reach out to hospitals and nursing homes. The only thing they ask in return for their equipment is that people return it when it’s no longer needed so it can be cleaned up and given out to someone else in need.

The warehouse is open on Thursdays from 10 a.m. to 6 p.m. On average about 60 people pick up items each Thursday. If you need medical supplies or would like to help, call Dale Anderson at 208-888-3782.

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April 2015

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“You’re coming to visit when?” Maybe this is a good time to mention our shorter ER wait times. Why rush to the ER only to wait around to be seen? Our Triage Express Service and board-certified physicians are here 24/7 to ensure better, faster care when you need it.

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