Healthy Idaho | July '15 by Healthy Magazine

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July 2015

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 T. Daines, M.D. Michael J. Shevlin, M.D. Jonathon C. Wolf, M.D. 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

2 HEALTHY IDAHO

Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmet

westidahoorthopedics.com

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STAND UP AGAINST DISEASE You would do anything to protect her, but what about those dangers that escape even a mom’s watchful eye? Vaccinating your child protects her against preventable diseases like pertussis (whooping cough), measles, meningitis, and chicken pox. Be a hero and get your child immunized.

CHOOSE TO IMMUNIZE! It’s the powerful defense that’s safe, proven, and effective.

ImmunizeIdaho.com

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July 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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July 2015

07/15 18

How to Stop Drinking Soda You’ve just gone through another 12-pack of soda, and a small voice keeps nagging you that something needs to change. Here are some keys to beating the carbonated sugar monster.

22 Travel Tips to Make Your Journey Incredible Trips can be soul food, if done the right way. Here are some tips for flights, accommodations, food and more for the 2015 traveler.

Beginners Fitness

10 Foreign National Parks that Will Improve Your Vacation

What to do and NOT do when starting a new exercise program. Here’s how to do it right!

These are the parks that National Park Service employees visit when they travel abroad; trekking from aboriginal New Zealand to the biblical deserts of Saudi Arabia to

Biking: Where, How, Why Biking continues to captivate and activate more and more people. Are you next? Here’s a guide for newbies, casual riders and more experienced bikers.

The Official “I Should Try That” List

Hypermiling—Does Driving Differently Save Gas Money?

“Therapeutic Associates Physical Therapy was the 3rd PT group in the nation formally trained in FDM.”

6 HEALTHY IDAHO

Common annoyances are often overcome with simple tricks. This list just might make your life easier.

Hypermilers are people who never turn on the a/c, avoid hitting the breaks and maintain the efficient speeds. Applying some of their techniques in a practical way could save you hundreds.

Get Healthy At Any Age There are no shortcuts to lasting weight loss, particularly because real weight loss requires real change: change of perspective, change of habits, change of routine, and change of attitude.

LOCATIONS

Fascial Distortion Model often treats pain and stiffness faster than traditional methods. It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan. We achieve faster results by offering the right treatment at the right time, with improvement expected at each visit.

“If you can show it, we can treat it.”

There’s some really great stuff on social media, especially in the fitness real. Here are our favorite Twitter Fit Feeds.

the great Hungarian

plains.

Fitness Twitter Feeds

EAGLE 12 N. Fisher Park Way, Ste 100, Eagle MERIDIAN 3645 E Overland Rd, Meridian NAMPA 2635 Caldwell Blvd. Suite B, Nampa SE BOISE 960 Broadway Ave, Ste 200, Boise BOISE - STATE STREET 1520 W. State St. Suite 210, Boise

CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAY.

960433-9211 S Broadwaywww.TherapeuticAssociates.com Av Ste 200, Boise | (208)433-9211 (208)

Healthy-Idaho.com

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

METABOLIC SYNDROME

HEART DISEASE

DIABETES

Cardiologist 1st visit charge: $150-250

HIGH BLOOD PRESSURE

HIGH

DEMENTIA

CHOLESTEROL

OBESITY

ARTHRITIS

DEPRESSION

CANCER RISK

STROKE

Neurologist 1st visit charge: $125-175

SLEEP APNEA

Orthopedist 1st visit charge: $150-250

ASTHMA Oncologist 1st visit charge: $125-175

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

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

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

Call 208.343.3652

idahoweightloss.com

July 2015

Healthy

Editor’s Note

IDAHO

Outside.

t the north rim of the Grand Canyon in Arizona sits a powerful lesson for those who choose to see. Not far from the visitor’s center near a lookout point grows a gnarled, twisted old juniper tree. It’s similar to hundreds of others in the area, so it doesn’t immediately jump out as odd or unique. But it is peculiar when you really look at it. And if you study it long enough you can’t help but marvel— ‘How did this tree come to be?’ You see, this particular tree literally grows out of the side of the rock canyon wall. If you question the naturalist guide you will hear an interesting bit of history connected to this tree. A juniper seed is not a lot different in appearance to a cantaloupe seed. In some improbable fashion one of these unfortunate seeds found it’s way to a crevice near the edge of the canyon wall. It wedged in a cleft of solid rock. That should have been the end of the little seed’s creation since no seed can possibly germinate without soil, not to mention the water scarcity and virtually nonexistent sunlight.

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

WITH

JULY 2015 VOLUME VII, № 7

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

Needless to say, the seed had little chance of success. But apparently, nobody informed this seed, and the seed was obviously unconcerned with its situation or limitations in life. The seed just did what it had to do to succeed in becoming the best juniper tree it could be. It’s unbelievable, but that little seed germinated, forged roots into solid rock, and began developing. It eventually raised a shoot out of the cleft to seek sunshine and rain. It steadily grew into a full-sized juniper tree. As it did so, it’s roots and trunk steadily put pressure on the outer shelf of rock, until one day the tree’s growth became so much that one entire section of the Grand Canyon wall broke loose and tumbled into a massive heap near the foot of the canyon, nearly one mile straight down. It’s estimated that over forty million tons of rock lay on the canyon floor simply because one little seed didn’t realize it couldn’t grow and because the seed, despite hardships and unfavorable circumstance, refused to quit. Here’s my point: None of us are beaten until we think we’re beaten. Each of us can succeed despite the odds. Sure, our background and circumstances may have influenced who we are, but we’re ultimately responsible for who we become. Each of us gets wedged between a rock and a hard place at times—but if we will find a way, plant roots and reach towards the light, we eventually realize our own improbable miracle.

Onward and upwards!

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 EDITOR Kristen Soelberg | kristen@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

HEALTHY IDAHO MAGAZINE info@healthy-idaho.com 866.884.3258

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

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Give kids like Jordan every chance to be a kid again.

PUT YOUR MONEY WHERE THE MIRACLES ARE.

JORDAN, 5 YEARS OLD VEIN OF GALEN MALFORMATION PATIENT

Thanks to the expert care and research at her hospital, Jordan survived a serious vein malformation at birth that caused blood to rush directly to her heart. Children’s Miracle Network Hospitals® donations helped fund the developments and devices used in her treatment and surgeries. Today, Jordan is full of energy and loves to be in the spotlight, dancing and charming everyone she meets. Children’s Miracle Network Hospitals raises funds and awareness for 170 member hospitals that provide 32 million treatments each year to kids across the U.S. and Canada. Donations stay local to fund critical treatments, pediatric medical equipment and charitable care. Find out why children’s hospitals need community support to help kids like Jordan and identify your member hospital at CMNHospitals.org and facebook.com/CMNHospitals.

Give Today

CMNHospitals.org Facebook.com/HealthyIdaho

to St. Luke’s Children’s Hospital July 2015

fi t n e ss| 13 THINGS

To do and not do when first starting an exercise program.

BY NICK NILSSON

1 wait for the "perfect" time. 5 expect infomercial results. DON'T

DON'T

There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.

I'm not going to say you won't see great resultsâ&#x20AC;&#x201D;you will. Just don't expect it to happen in 2 weeks.

2 take it slow when you begin.

6 learn as much as you can.

3 change everything at once.

7 think you must exercise 2 hours a day to see results.

Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.

DON'T

Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.

4 make a committment. DO

One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.

10 HEALTHY IDAHO

Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!

DON'T

You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.

8 ask questions. DO

I will readily admit I donâ&#x20AC;&#x2122;t know everything about exercise and fitness, even though I have a college degree in that subject.

9 work your muscles too hard. DON'T

You will most likely make yourself so sore and you won't want to train anymore. Take it fairly easy for the first few session then gradually increase your intensity.

Healthy-Idaho.com

you need to buy all 11 feel the latest equipment. DON'T

You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!

12 stretch and warm-up. DO

Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.

up your favorite 13 give foods all at once. DON'T

10 tell people your goals. DO

A great way to make yourself focus on a certain food is to quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and binging later.

One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.

Nick Nilsson has a degree in Physical Education and Psychology and is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus “ and “The Best Abdominal Exercises You’ve Never Heard Of”.

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July 2015

STRENGTH IN NUMBERS WORKING OUT IN A GROUP CAN BE A GREAT MOTIVATIONAL TOOL FOR REACHING NEW FITNESS HEIGHTS. HERE IS WHAT KEEPS THEM COMING BACK

BY HALLI TINTI

Waking up at the crack of dawn to fit in a run, dragging yourself to the gym after a long day of work, or popping in a Zumba DVD with only a figure on the TV screen to keep you company can be lonely. Getting in shape can make you feel lonesome, especially when you’re just starting out and may have little to no motivation whatsoever! Hillary Galyean, Certified Personal Trainer and Group Fitness instructor at the Sportsplex in Kaysville, Utah says working out doesn't have to be lonely. In fact, going at it alone may be the reason you haven’t quite hit your fitness peak. “Group fitness keeps people coming back for more,” states Galyean. “Even the ‘back row-joes’ who avoid attention love to tear it up in a step class.”

1. Working out in a group setting increases the energy in the room so people are more likely to reach peaks they've never hit on their own. 2. Group fitness classes are generally designed so that anyone and everyone can attend them. There are usually 3 levels of fitness: beginner, intermediate and advanced. Your group fitness instructor is trained and dedicated to making everyone feel successful and challenged. 3. When working in a group setting, you get to know your team around you and your team and instructor will literally hound you for not showing up, at least if they are a good group. 4. Group fitness classes are created by professionals who know how to safely and effectively work out your body. 5. Group fitness instructors should coach the proper form and technique so you get the best results possible!

If group fitness classes aren’t your thing, there is always an option for small group training or a personal trainer. “Group and personal training provides the personal accountability with a personal trainer,” says Galyean. “In addition, most gyms offer customized nutrition plans, team events and all the accountability one needs to be successful!” And lastly, if you’re not ready to pony up the cash for a personal trainer, finding a friend to take walks or a bike ride with may just be what the doctor ordered. Group training is a way of making personal training affordable—the only difference is you train with a team, rather than one-on-one! Having that valuable support system will keep you on the ball. Think of group fitness or working out with a friend as strength in numbers. We all know that misery loves company, and there’s no better way to sweat and be miserable then with a buddy. However you look at it, know that the support you choose for your fitness regime will help give you that extra boost you need to become a fitter more energized you. For more tips on the benefits of group fitness verses working out alone, you can find Hillary Galyean at www.sportsplexgyms.com

“Group fitness keeps people coming back for more.”

12 HEALTHY IDAHO

Healthy-Idaho.com

trust your knees to the

expert.

Dr. Nicola offers the best Surgical and Non-Surgical treatments for chronic knee pain

RAPID RECOVERY OUTPATIENT TOTAL KNEE RESURFACING / REPLACEMENT • • • • •

trust your knees

Recover in YOUR OWN HOME No Hospitalization No Muscles Cut Computerized Navigation Less Invasive Quadriceps-Sparing Technique

SUBCHONDROPLASTY

– a new, minimally invasive procedure that helps the body heal defects in the bone called Bone Marrow Lesions. Does this describe you?

LA DR. NICO ON Y SURGE L N O E H IS T G EITHER IN M R O F PER S CEDURE O R P E S E OF TH REASURE IN THE T VALLEY.

Minimally Invasive Quadriceps-Sparing Technique And Computerized Navigation Call Today To See If You Are A Candidate For These Procedures

(208) 895-0888

• I have experienced symptomatic knee pain for 3+ months • I have increasing discomfort when walking or standing • I have seen limited benefits from NSAIDs, bracing, injections or physical therapy • My symptoms returned after an arthroscopy

to the

expert.

The Subchondroplasty procedure: • • • •

Utilizes a minimally invasive technique Performed in a outpatient setting Requires a short rehabilitation period Future treatment options remain open

RAPID RECOVERY OUTPATIENT TOTAL KNEE RESURFACING /

George A. Nicola, M.D. Learn more at WestIdahoOrthopedics.com and DrGeorgeNicola.com Facebook.com/HealthyIdaho

July 2015

A normal result of aging is that it takes more energy to do tasks. For example, walking a mile may take 15-20 percent more energy when you’re older, compared to when you’re a younger age. Researchers at Humboldt State and the University of Colorado found that seniors who ran regularly used less energy to walk certain distances. Something about running makes our bodies work more efficiently.

Q A

Inquiring minds...

Running Improves Your Body’s Efficiency

Firm Handshakes Grip strength is an indicator of heart health, according to a recent study published in The Lancet. Researchers measured the grip strength of more than 140,000 people in the study, and followed their health for four years. Decreased grip strength was found to be associated with increased risk of dying from heart disease, stroke, or heart attack. Researchers found grip strength to be a better indicator of cardiovascular disease than systolic blood pressure.

Is Food Too Available? Researchers from the University of Georgia used economic models to see how economic variables influence obesity rates, and found that economic changes may account for as much as 43 percent of the rise in obesity. The same researcher, Charles Courtemanche, found that the presence of a Walmart Supercenter in a community is associated with a 2.4 percent rise in the obesity rate.

Question

I was trying to purchase a diet book the other day and there are so many to choose from, which is the best?

Answer

It can be confusing, staring at all those books and hearing all the news reports about what to eat, what not to eat and seeing all the celebrities jumping on different diet bandwagons. First, the word “diet” implies something you go on and off or a plan you cannot continue long-term. That’s a bad way to look at eating.

VAC ATION

Make fitness a priority

If the book talks about doing something drastic for a period of time, run away. Run far away. Yes, forget the weird cabbage diet, grapefruit diet or liquid diets that aren’t sustainable. Good diet plans and books will include all food groups. Taking something out of the mix can cause deficiencies and actually cause us to crave and then binge on the foods we are missing. Think balance. The plan should recommend and encourage physical activity as well. If they are touting that you don’t need exercise and you can reach your goals with diet alone, it is fundamentally flawed. If the plan is pushing new packaged food brands or lots of supplements or are using phrases like “it’s quick and easy and works like magic,” then be very leery.

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Vacations are meant to provide rest and relaxation, but that doesn’t mean fitness can’t be part of your adventure, too. An active vacation can include hiking, swimming, camping or walking tours. Here are suggestions to consider when planning an active vacation:

• Choose a destination based on your family’s needs and interests. • Get the kids involved in the itinerary. • Leave electronic games at home and pack healthy snacks for car rides.

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Embracing who you are and who you can become. IDAHO’S LEADING EXPERT IN

BIOIDENTICAL HORMONE MANAGEMENT FOR MEN AND WOMEN ALSO SPECIALIZING IN: Complete Women’s Healthcare Sexual Dysfunction Thyroid Disorders PCOS (Polycystic Ovarian Syndrome) O-Shot for Sexual Response and Urinary Incontinence Age Management Medicine Genetic Testing for Weight Loss

Tammy Hadﬁeld, MSN, WHNP-BC Board Certified Women’s Health Diplomat of The American Academy of Anti-Aging Medicine

Embrace Wellness

1943 Locust Grove Road Meridian, ID 83646

208.287.8400 www.EmbraceWellnessToday.com

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

NOW OFFERING laser hair removal, treatment of spider veins and hyperpigmentation!

SUM IS HE MER RE!!! Get ri

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RYAN OW SLEY, MD

(208) 467-SKIN(7546) www.DERMIDAHO.com Facebook.com/HealthyIdaho

16111 N. BRINSON ST. #100 NAMPA July 2015

Fitness TWITTER FEEDS to Follow

MORE AND MORE, WE’RE USING ELECTRONICS FOR FITNESS. TWITTER IS A WAY TO TAP INTO THE FITNESS WORLD EXPERTISE IN AN EASY, EFFICIENT WAY. HERE ARE SOME OF THE HEALTHIEST BIRDS IN THE TWITTERSPHERE.

@TriathleteMag This feed, which comes from Triathlete Magazine, is awesome for triathletes, but also for anyone interested in endurance, distance training, etc.

@healthymagazine Our own awesome Twitter account for Healthy Magazine and Healthy-magazines.com. A wealth of tips, workout ideas and more fill our feed, without a lot of the cram-banter oozing out of personal trainer feeds.

@mikeroussell A nutrition and fitness guru with some real education, he offers some excellent advice.

@FitBottomedGirl Recipes, exercises and workout pointers come at you in a comfortable way through this increasingly popular feed.

@BodyForWife James Fell is a fitness writer who’s been published all over. He talks to awesome sources and shares what he learns.

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@bretthoebel @ashleyborden This peppy personal trainer tweets some great motivation to get off that behind.

Brett dishes out awesome fitness and weight loss links on the regular. You might remember him from a previous season of The Biggest Loser.

Healthy-Idaho.com

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

I N D E P E N D E N T P R A C T I C E S I N C E 19 9 6

Now Accepting NEW Patients Amber Vania, DO • Family Practice • Osteopathic Medicine • Women’s Health • Specializing in identifying and correcting structural problems, which can assist your body’s natural tendency toward health and self-healing

208-377-5055 www.selahmedical.com Facebook.com/HealthyIdaho

July 2015

HOW TO STOP

Slurping SODA W RITTEN BY ANG EL A S I LVA

OR MANY, SODA IS A PART OF THE DAILY ROUTINE. THEY GRAB A BIG GULP AT THE GAS STATION, KEEP 12 PACKS IN THE FRIDGE AT HOME, HAVE SECRET STASHES AT WORK AND DRINK IT ON AN ALMOST SCHEDULED BASIS. THE CAFFEINE IS NECESSARY TO GET THAT MORNING PICK-UP, OR THE ENERGY TO GET THROUGH A MUNDANE DAY OF CHORES. AND IF YOU DON’T GET IT? HEADACHES, FATIGUE, IRRITABILITY, DECREASED PRODUCTIVITY, ETC. BASICALLY YOUR DAY IS RUINED, OR AT LEAST A LITTLE OFF.

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Does any of this hit home with you? What if I told you that you might be an addict? Most people associate addiction with drugs or alcohol, but check out the official definition of “addiction” from Merriam-Webster:

Addiction: “The compulsive need for and

use of a habit-forming substance… characterized by tolerance and by well-defined physiological symptoms upon withdrawal; broadly: persistent compulsive use of a substance known by the user to be harmful.”

Healthy-Idaho.com

48%

of Americans report drinking at least one glass of soda per day.

HERE ARE SOME STEPS FOR KICKING YOUR SODA HABIT AND GETTING BACK ON TRACK WITH YOUR HEALTH.

1. DON’T GO COLD TURKEY Weaning yourself off soda will probably result in better long-term results than quitting all at once. Start by evaluating your current habits and reducing them. If you normally drink 3 bottles/ cans a day, try to cut back to 2. If you have one on your way to work and coming home, try cutting out the coming-home soda. After a couple of weeks of cutting back, cut back even more.

2. FIND AN ALTERNATIVE Different aspects of soda hook different people. For some it’s just the action of sipping on something while driving that they form a dependency on. For others it’s the caffeine, and for some it’s the refreshing carbonation. Find what your hook is and find a healthier replacement. Flavored seltzer water can give you the bubbly effect without the caffeine or calories. Keeping a water bottle handy can help if it’s just the action of drinking you’re used to. If caffeine is your demon, switch to caffeine-free for a while to try to break your caffeine dependency.

3. DRINK WATER FIRST If you’re tempted to go for a soda, make it a rule that you have to drink a glass of water first. This might quench your thirst and give you time to think about the cost of drinking that sugary creator of love handles.

4. AVOID THE TRIGGERS

Yep. That soda “habit” you have could actually be considered an addiction. And that’s a scary thought. Take control of your mind, body, and actions and don’t let your need for sodas (or caffeine) control you.

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Maybe changing your routine is the trick for you. Try taking a different route to work if your routine involves regularly stopping at a particular store or gas station along the way. If you come home and go right for the fridge, try finding something to do outside first, or think of a task to immediately occupy yourself right when you get home. A change of scenery might be just what you need to forget about your soda need and get you on a healthier track.

5. CHANGE YOUR WAY OF THINKING When you think of soda as a “forbidden” substance, it becomes all the more appealing. So once you’ve gotten through a few weeks of cutting back and you don’t feel as drawn to soda as you were before, allow yourself to indulge on special occasions. In fact, having this mindset for the entire process will help soda lose its power over you. Think, “I’m in control, and I can choose whether to have soda any time I want, but I’m simply choosing to make better health choices.” Understand that soda will always be there, and that you’re free to choose it as a drink or something else. Because it provides no nutritional value, however, you choose to hydrate with substances that are healthier, and soda is there as a treat on special occasions when you just want something to enjoy.

20% of Americans report drinking two or more glasses of soda a day. Source: Gallup.com

July 2015

Outside

10 Foreign

National Parks That Will Improve Your Vacation

Tikal N.P., Guatemala This World Heritage Site contains the spectacular ruins of a Maya settlement from around 250–900 AD. The towering ruins of temples, one 70 meters tall, rising from the jungle that surrounds them, are mute testimony to the architectural genius of the Maya. As many as 90,000 people lived in Tikal at its zenith, but strife with neighboring towns and environmental stress caused its abandonment beginning in the 10th century. Of course, the Mayans never left; they are there today, and a thrill of a visit is to see it with a Mayan guide.

The 700-member Coalition of National Park Service Retirees (CNPSR) released a list of the 10 best foreign national parks, spanning the globe from Australia, Africa, South America, Europe, the Middle East and Asia.

Iguazu N.P., Argentina

This park protects one of the most spectacular natural landscapes in Argentina and Brazil: Iguazu Falls and the surrounding subtropical forest. The falls are 70 meters high, but even more impressive is their width; the river at the falls is 1500 meters wide. A thrilling experience is the short boat ride and walk along the catwalks to the most striking of the hundreds of falls, Garganta del Diablo, the Devil’s Throat. The roar itself is an unforgettable experience.

Madain Saley National Historic Park, Saudi Arabia

Sagarmatha N.P., Nepal The park includes Mount Everest, among other prominent mountains. It has distinctive wildlife and small, picturesque Sherpa villages with their gumpas (monasteries).

20 HEALTHY IDAHO

hese are the parks that National Park Service employees visit when they travel abroad; trekking from aboriginal New Zealand to the biblical deserts of Saudi Arabia to the great Hungarian plains.

This region, the Biblical Midian, is mostly undulating desert, interspersed with huge, rocky outcrops and lush oases. Here, between 500 B.C. and 100 A.D., the Nabatean people created 125 monumental cut-rock tombs and facades, edifices up to 130 feet tall, that are standing today in a remarkable state of preservation.

Healthy-Idaho.com

5 Tongariro N.P., New Zealand This is one of the North Island’s three World Heritage Sites. It features volcanic peaks (one of which is active) and is still home to many Maoris, who donated the park to New Zealand in 1887, when it became the world’s fourth national park. The Maoris are very outgoing in displaying their culture to visitors.

Snowdonia N.P. Wales, Great Britain Snowdonia is a lovely mountain park, with Mount Snowdon, which is comprised of slate, rising to 3560 feet. While this park is not geologically or scenically spectacular compared with many mountain parks, it is spectacular in its own right, due in part to its peaceful nature.

Plitvice Lakes N.P., Croatia This park is located in inland Croatia, about halfway between Zagreb and Split. In moderately mountainous terrain, the park features water—small lakes and streams and beautiful waterfalls everywhere. Because of the geology of the area, travertine is evident in most of the water features, giving them distinctive bluegreen colors and exceptionally clear water. There are a number of excellent short and moderate hiking trails with quiet, nonpolluting electric ferries connecting some of the trails by way of the lakes. Because of the vegetation, fall “color season” is especially spectacular.

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6 8

Kakadu N.P., Northern Territory, Australia This World Heritage Site is jointly managed by the Aborigines and the Australian government. It has magnificent vistas, great waterfalls, stunning displays of Aboriginal rock art, and is habitat to an awesome predator, the estuarine (saltwater) crocodile.

Kruger N.P., South Africa This is perhaps the most impressive wildlife viewing area in the world. Millions of acres of habitat and little development give visitors an opportunity to see many large African mammals and magnificent birds. It is one of the few places where wildlife is in charge – they wander free and the visitors are controlled.

Hortobagy N.P., Hungary This park is located on the “puszta,” or great Hungarian plains. It was the country’s first national park. It also is a biosphere reserve and a World Heritage Site. The plains and wetlands reflect two millennia of human occupation and have supported agrarian life for centuries. It has several endangered bird species and is a refuge for the Przewalski horse and migratory waterfowl. Culturally, it preserves and interprets traditional Hungarian folkways, such as the nomadic herding culture of the Puszta.

Source: Coalition of National Park Retirees; www.npsretirees.org

July 2015

Cheatgrass Dangers W R I T T E N BY J U S T I N CO R R

Cheatgrass, an invasive weed that chokes out native vegetation, is causing problems throughout the West – including here in Idaho. Not only does it act as fuel for wildfires, but it can be a big problem for pets. It’s on the ground, on our hills, on our pets, and occasionally ‘in’ our pets. “It can very easily stick in pets’ skin,” said Hannah Parpart with the Idaho Humane Society. “Some of the most common places we see it are in dogs’ paws, but also in their ears and their eyes, and sometimes in their nose.” The Humane Society is seeing a lot of pets come in with cheatgrass infections. Often, the grass has to be surgically removed. The weed can even travel under the skin to other parts of the body. “Up into sinuses or into even muscle or things like that,” Parpart said. “Which can be pretty dangerous for them.” It’s a danger that Karissa Ziemann knows well. She likes to take her dog, Bear, into the Boise foothills, and says

22 HEALTHY IDAHO

he’s always bringing back cheatgrass. “Recently, I have been finding it around my house, mostly in my couch,” Ziemann said. Veterinarians say finding it before it works its way under the skin is the key. Pet owners should always check dogs after walks, and check cats after they come in from outside, whether they were in the hills or not. Catching cheatgrass early can help your pet avoid big health problems. “It can mean big vet bills and a lot of discomfort for your pet,” Parpart said. You can help your pet by keeping them on a leash and on the trail if you’re walking them in the foothills. Also, do your best to keep cheatgrass off your property – that helps everyone.

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

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July 2015

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July 2015

we lln e s s|

THE OFFICIAL

“I Should Try That”

LIST

16 Things to Try That Will

Make You Feel Smart, Save You Money and Save You Time 1.

Run corn starch on impossible knots.

Stretch out tight shoes by placing a bag of water in each of them then putting them in the freezer.

If someone has sideswiped you, remove their paint from your car with WD-40. Spray and leave for a few seconds, then wipe. WD-40 has also been said to work on stove tops, crayon and lipstick stains.

Need AA but only have AAA batteries? Put balls of tinfoil in the extra space, and the AAA should work.

Fill your water bottle half way and lie it on its side in the freezer. Once frozen, fill the other half with water, and you won’t have the ice stopping water flow.

Use bread clips to label wires. Write “DVD,” “cable,” or “stereo” on different bread clips then place them on the respective wires.

Next time you clean windows, do the inside vertically and the outside horizontally, so that you can see which side needs another pass.

Use a hair straightener to iron your collar.

Use a can opener to open stubborn plastic packaging.

10. Tired of rust deposits in your bathroom from shaving cream cans, metal soap dispensers, etc.? Just apply clear nail polish to the underside of metal items in your bathroom.

26 HEALTHY IDAHO

11. If the hole for your screw is too large, and the threads don’t catch, insert a toothpick and snap it off, so the toothpick is flush with the board. Then try your screw. The toothpick closes up the gap and adds pressure, helping the screw hold. 12. If a candle wick is hard to reach and you’re burning yourself trying to light it, try lighting a dry spaghetti noodle and lighting the wick with that. Everyone has spaghetti noodles in the house. 13. To remove a stripped screw, try placing a rubber band between the screwdriver and the screw head. This gives extra grip and fills in the gaps from the stripping.

14. If your wood furniture is scratched, rub a walnut vigorously over the scratches. 15. When you have something in your eye, fill a large bowl with water and dunk your face in it, eyes open. This works much better than splashing water on your face from the faucet. 16. Use self-adhesive plastic hooks to mount your tablet or iPad anywhere.

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--------------------------------

HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

Fifty Shades of Summer Air!

llergens do not have boundaries – it’s difficult to separate a particular season as being the worst for allergies. Allergens present themselves in different ways throughout the year. Summer months are not immune. The allergens extend even after the grass pollen go down by the end of June. Weeds begin to pollinate in August, however, some weeds can start pollinating by early July as well. Certain weeds, ragweed for instance, can travel for hundreds of miles in summer winds. So even if you don’t live near it, you can still suffer if you are allergic. This makes it difficult for people that suffer from allergies and asthma to enjoy barbecues, campfires and other outdoor activities. There are several other reasons for allergy and asthma symptoms, like outdoor molds. Mold spores begin to increase as temperatures rise during the spring and hit their peak in July.

HOWEVER, POLLEN IS NOT THE ONLY ALLERGEN IN SUMMER FOOD – Pollen Allergy Syndrome is a well- known phenomenon. Fresh fruits and vegetables, such as melons,

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peaches and celery, can cause symptoms that range from oral itching to throat itching or hives. Here, the cause is not the food itself, but the similarity of the protein structure of food to certain pollens, which the body recognizes when you eat it. Heating the food at high temperatures can denature the protein so the symptoms don’t appear. Life threatening anaphylaxis reaction is also possible with these foods. STINGING INSECT ALLERGY is another allergic condition affecting almost 2 million Americans. There is a risk of life-threatening reactions to insect venom. Everyday summer outdoor activities make the individuals more prone to venom stings. Reaction can range anywhere from local swelling to generalized hives to life threatening anaphylaxis reaction. Venom Immunotherapy, available at an allergist’s office, could be very useful for these patients to be able to enjoy the outdoors without being bothered by insect stings. FOREST FIRES and Smoke can be bothersome to patients with uncontrolled asthma. Smoke from campfires and fireworks is also an irritant that can exacerbate asthma in asthma sufferers.

DUST MITES peak during summer. They thrive in warm, humid temperatures and nest in beds, fabric, and carpets. Their residue can get into the air, triggering sneezes, wheezes, and runny noses. If you are limited in participating in outdoor summer activities, it may be time to consult an allergist to find out what you are allergic to and for tips on how to survive in summer months – and all other months as well.

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

July 2015

wellne s s|

Still Waitingâ&#x20AC;Ś National wait times to see a doctor One might assume that expanding health coverage to more people might increase the amount of time we have to wait in an office to see a doctor. Recent data from Vitals shows that wait times in-office have actually decreased.

National Average: 19:16 minutes

*This is a minute shorter than the wait time average in 2014.

Short Wait Times:

Psychologist: 11:33 Dentist: 13:31 Plastic Surgeon: 15:22 Allergy & Immunology Specialist: 15:54

Long Wait Times

Emergency Doctors: 24:41 Pain Management Specialist: 24:52

The Best Cities For Average Wait Times

Portland, Minneapolis, Seattle, Milwaukee, Omaha

The Worst Cities For Average Wait Times

Memphis, Miami, New York, Las Vegas, El Paso

28 HEALTHY IDAHO

Source: Vitals.com

The Appointment Problem But these are the wait times once youâ&#x20AC;&#x2122;re already in the office. How long do people have to wait to get an appointment? A survey conducted in 2013 of 1,399 medical offices found that on average, patients had to wait 18.5 days to see the doctor, though the results showed enormous variation. In Boston, for example, the survey showed that you had to wait 66 days to see a family doctor, on average. In Los Angeles, patients only had to wait an average of 20 days to see a family practitioner. For other specialties, wait times varied. The national average wait time to see a:

gg gg gg gg

CARDIOLOGIST: 17 DAYS DERMATOLOGIST: 29 DAYS OB/GYN: 17 DAYS ORTHOPEDIC SURGEON: 10 DAYS

Source: www.merritthawkins.com

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RIVER SAFETY TIPS • Wear a life preserver, especially children! • Wear appropriate footwear, shoes or river sandals. Flip-flops just get lost into the river. • Visually scan the path ahead of you for potential snag points • Be aware of current weather and river conditions; Both can impact your fun! • Maintain awareness of your location and call 911 for emergencies. • Keep eye contact if you see rescue team in the water. They may be trying to communicate with you. • DO NOT pass the take-out in Ann Morrison Park as there is a potentially dangerous dam downstream.

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July 2015

Cloudless

Travel

Trusted trip tips to trek triumphantly

30 HEALTHY IDAHO

Do not wait until the last minute to buy a plane ticket. Some people think that airlines sell the seats at the last minute for really cheap in order to fill up the plane. However, this is not the case: the day before the flight is the most expensive time to buy the ticket. Buying the ticket a year in advance isnâ&#x20AC;&#x2122;t the best either; the ideal time to buy a ticket is 2â&#x20AC;&#x201C;3 months before your trip in order to get the best deal.

When visiting a foreign country, a hotel chain like Hilton can charge more because the chain is recognizable. Be willing to sleep in hotels whose names you do not recognize or ask around in order to find good places to stay. Check online to see if there are any reviews available as well.

For domestic travel, signing up for a hotel rewards program can really save you money.

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5 ling Tips 4.

If you have kids, a portable DVD player or portable video games are essential to keeping a child happy on those long flights and car rides.

Try not to check a bag. Travel as light as possible to avoid paying fees for your luggage. This will also decrease the odds that the airlines will lose your luggage since the unchecked bag is either on your lap or above your head.

If you have a long flight, try a sleeping pill like ZZZQuil to snooze through the whole process. Just make sure you take it after the plane takes off in case there are delays that force you to change planes.

Negotiate with the hotel front desk to see if they can upgrade your room or give you free room service. It never hurts to ask.

Hotels are great, but there is more than one way to get a good night’s sleep. Services like couchsurfing.com allow you to sleep on someone’s couch for free, while UHTOW.com (Unusual Hotels of the World) lets you sleep in unique places such as lighthouses and tree houses.

People with two homes are always looking to make a profit with each. This is awesome for the traveler because you can get a whole house in the heart of almost any city for the price of some hotels. A great site to help you find some of these deals is homeaway.com. Keep in mind that you’ll be speaking to the owners of the houses so they can charge whatever they want. Feel free to negotiate.

10. Always check your beds for bedbugs: they live on the wooden or metal frame of a bed or even on the mattress. Never put your luggage on a bed before checking for bedbugs because you do not want to take those bloodsuckers home with you. 11. If you are good at paying off your credit card every month then a card that gives you miles for your purchases can be a great tool for making that vacation happen. Just make sure that the fees and other catches associated with the card make the miles worth it. 12. Websites like yapta.com help in finding the best airline rate. 13. Getting travel insurance can be a lifesaver if you end up halfway around the world without your bags, especially with expensive trips that won’t refund you for

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anything. Some credit card companies, such as American Express, have travel insurance.

14. Make copies of your passport, emergency phone numbers, and any other documents that would ruin your trip if you lost them. Then back them up to an online server or the cloud. The internet is everywhere so backing up this information will allow you to get these important documents back if the worst-case scenario happens. 15. Signing up for e-newsletters for the airlines, rental car companies, and hotels you use will let you know about the greatest promotions each is having. 16. Getting an app like GasBuddy can prevent you from overpaying on gas. When driving on the freeway, the gas right next to the exit is often a lot more expensive than gas that is just two miles into town. You can save a lot of money by avoiding overpriced gas. 17. Use traveler review sites in order to get tips about where to eat in the city, hotels to stay in, and places to avoid. 18. Make your smartphone work as hard as it can. There are amazing travel apps and websites you can use on a trip. You should also email yourself every important document before you leave home. 19. When traveling abroad, try using skype instead of dealing with calling cards; video skype is free and very user friendly. Just make sure you set up the account and test it before your trip to avoid the added stress. 20. To get the best and most authentic souvenirs, go to the parts of the city where the souvenirs are made. 21. Open your mouth! English is spoken all around the world and body language is spoken everywhere. Don’t feel too bashful to ask the locals for advice about where to eat and what to do. They are the experts because they have spent their lives in this city. 22. As a note to number 21, talking super slowly and yelling is not going to make anyone understand English better. Be courteous and if the first person you talk to doesn’t speak or understand English then try again.

Keys to a Successful Journey

W R I T T E N B Y G AY L E E N W E B B

1. KEEP A JOURNAL

This has repeatedly come up in my own travels and in my readings: keep good notes of your travels. And this isn’t a once-I-get-home-I’ll-write-it-all-down journal—this is an in-the-moment note system. My recommendation is to keep a little pocket notebook with you at all times to quickly jot down things you’ve noticed or enjoyed. That way, when you do get home, you can write it all down in detail. This way you have little reminders of the little things you may have forgotten otherwise.

2. TALK TO THE LOCALS

I studied abroad in Mexico a few years ago and had about a half-hour bus ride to and from school. Some of the coolest experiences I had were chatting with the people on the bus. It gave me a glimpse into the lives of these people that I would likely never see again and I loved every second of it. My experience in Mexico would have been wildly different if it hadn’t been for those small encounters I had each day. And if you don’t speak the language, remember that many people speak English as a second language in other parts of the world. Who better to give you tips on where to go and what to see than a local?

3. ALWAYS HAVE CASH ON HAND

Not just in your hotel room—have a little cash on your person at all times. And if you are traveling internationally, have some of the local currency on you before you even get there. I speak from experience when I say that it can get you out of a tight bind. It’ll also be helpful if you stop at a small shop that doesn’t accept cards.

4. CARRY SNACKS WITH YOU

When you’re trying to fit in all of your activities and sightseeing, you might not notice the hunger until you’re far away from a source of food, which leads to some really cranky travelers. Have some protein bars or trail mix in your bag so you can avoid these frustrating times.

5. LEARN TO LAUGH IT OFF

Even if you carry snacks with you to keep from getting overly hungry, and despite your best preparations, you will get tired and frustrated and cranky. Plans will fall through, you will get lost, you will disagree with your travel buddy, and it will all seem like the most inconvenient thing in the world that is ruining your travel adventure. But I promise you, things will all work out. And in fact, those times can turn into some of the most memorable times. Just ask my dad about the time in Spain when he left his backpack— complete with his wallet and passport—on a city bus in downtown Granada. (Don’t worry, we got it back thanks to an observant bus driver.) Though those times can be incredibly frustrating and stressful, take a step back and look at the big picture: you’re having an adventure, it just might not be the one you planned. It all works out in the end, and makes for one hell of a story.

July 2015

Cloudless

IS HYPERMILING WORTH IT?

WR IT T E N BY J OHN A . ANDERSO N

Certain driving techniques, called hypermiling, can significantly increase your gas mileage. The higher gas prices rise, the more significant these techniques become. 32 HEALTHY IDAHO

You can literally double your gas mileage without adding anything to your engine. That is how much your driving style can influence your gas usage and, in turn, your wallet, say hypermiling enthusiasts, who are characterized by borderline insane automotive efficiency. To get 60 mpg out of your car that is supposed to get 30 mpg you’ll have to make some sacrifices, hypermilers admit. You’ll stew in your own sweat because the a/c is a gas guzzler. You’ll fill some other drivers with rage, because rolling to stops and cruising at 50 mph on the 70 mph freeway isn’t exactly welcome in our time-driven world. The truly committed will take a corner at 40 mph rather than touch that wasteful gas pedal, which is unsafe, even if it is economical.

But employing some hypermiler techniques, in tactful moderation, can truly save you a bundle of money over time. The bottom line is to drive your car like you’re playing a beautiful violin sonata rather than competing at Daytona. Drive a bit slower, go gentle on the gas pedal, minimize idling, and use cruise control on longer trips. And, speaking of Daytona, it’s possible on those longer trips to “draft” behind big rigs, removing the wind-resistance your engine must work against. Perhaps we should leave the drafting to racers, but it highlights the concept of how the more you make your car work, the more energy it consumes, and the more money it costs you.

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How Much Does This Matter? Fueleconomy.gov estimates that for most cars, driving 5 mph slower could save upwards of $0.30 per gallon of gas. Their website allows people to enter their car information and find out how much they would save by driving at different speeds. For my car, driving at 70 mph versus 75 mph on the freeway would save me $0.34/gallon, the form says. For my 12-gallon tank, at the price of $3.00/gallon, I’d save more than four dollars every time I fill up. Add other driving techniques from the attached list, and I’d end up saving a substantial amount of money, especially over the course of a year. I fill up about twice a month, or 24 times a year (though this might be less if I employed some hypermiling techniques). 24 multiplied by $4.00 is $96. I can reasonably expect to save more than $100 a year with very un-extreme hypermiling techniques. All tips and tricks aside, the no. 1 way to save on gas and fuel consumption is to simply drive less (it’s really easy just drive less on your road trip, okay?). Plan and consolidate your trips. You can cut your miles, and hence the money you spend on driving, by simply coordinating your errands better, combining trips, and being smart about the number of trips you take.

$100/yr How much money one can expect to save by employing only the simplest hypermiling techniques.

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GAS SAVING TECHNIQUES THAT WORK PP

Gradually accelerate and decelerate.

Drive to avoid braking. This means choosing open lanes rather than fast ones, coasting to red lights, anticipating lane changes, and coasting to lower speeds rather than breaking.

Avoid climate control. Air conditioning can take around 10 percent of your fuel efficiency, according to some estimates.

Keep windows up at high speeds.

Learn your engine’s efficiency point, which is the RPM that uses the least amount of gas. For most cars, this is around 55 mph.

Keep your tire pressure up.

Use your momentum. Anticipate red and green lights so you never have to come to a complete stop.

Remove extra weight from your trunk.

Keep your car in good maintenance.

Don’t speed. Fueleconomy.gov estimates that aggressive driving can decrease highway gas mileage by a third.

Don’t idle when you can turn off the car. Anything over 10 seconds of idling uses more fuel than shutting off and restarting your vehicle.

Use cruise control. It applies the throttle more smoothly, reducing fuel consumption.

July 2015

we lln e s s|

The Screen Epidemic The effects of raising kids on technology W RITTE N B Y A NG EL A S I LVA

oth a blessing and a curse, technology has invaded our homes, schools, workplaces, and virtually every aspect of life as we know it. In some ways, we are more connected now than ever. In a matter of minutes and with the click of a few buttons you can contact a friend or family member on the other side of the world, get advice on a medical condition, find a job, sell a car, or watch your favorite movie. This invasion of technology is creating a generation of technology pioneers. Children today are the first to be in classrooms full of iPads and have mobile phones in their pockets. With their own email addresses, online profiles and network of online friends, how is this technology shaping these children, the future leaders of our world? Technology author Nicholas Carr has summarized several findings of research looking at the effects of technology on our brains, and there are some concerns to keep in mind. The first of which is how technology affects the development of our brain. Where reading books to find answers encouraged our brains to learn to focus and spend time solving problems and making our own connections, the internet has trained us to “scan information rapidly and efficiently.” Scanning might not be the best way

34 HEALTHY IDAHO

to learn things, though. Studies have found that reading “uninterrupted” text leads to faster understanding and better comprehension than reading text filled with links and ads. Other studies have found that students who weren’t allowed internet access in class performed better on tests and had better recall of the lecture than students who had internet access. Reading also beats visual media in the development of critical thinking, reflection, and vocabulary. Yikes. So ban all screens? Not necessarily. Several studies have also found that video games can increase reaction times and reflexes, and knowing where to look for the answers to questions allows our brains more time to focus on higher-order processing. The key is to understand the cutoff between good and bad. Like all things, moderation is essential. The American Academy of Pediatrics recommends that children under the age of 2 get no screen time, and that older kids get no more than 2 hours a day of screen time, and what they do engage in should be high quality. The Academy recommends parents

monitor their children’s technology use to ensure their children are using and viewing age-appropriate media. Establishing times and places where screen time is not allowed can also encourage healthy technology habits, such as no screens at the dinner table and no screens in the bedroom at night. It is important to teach children the difference between social interaction online and in person. Face-to-face interaction is being replaced by virtual interaction, and this has caused a new epidemic of online bullying and self-esteem problems among children and teens whose worth is tied to “likes” and “re-tweets.” Understanding that the internet is a place for waste or ingenuity is an important differentiation that can make all the difference in the way children use technology. Technology has changed the world, and progress is still being made. Thanks to technology, advances in every aspect of society have been made and our children have the opportunity to change the world with this growing technology. Teaching children to be responsible stewards of their technological resources will help them become noble leaders and creators of the future.

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Are you interested in a research study of a new investigational birth control patch? If you are:

5 common skin cancer myths A

WRITTEN BY HEALTHY MAGAZINE

h, summer. Rising temperatures, longer days, planned vacations, and you’re out enjoying all that summer has to offer, including the glorious sun. Before you don your bathing suit and head poolside, sharpen your skin cancer I.Q. with these top five sun myth busters.

• Sexually active and willing to try a different method of birth control; or • Interested in being in a study for a method of birth control that is non-invasive ...then you may be eligible to join the SECURE Study – a clinical study of a new birth control patch. We are recruiting women to join a large clinical research study of a contraceptive patch. The patch contains the same type of hormones that are in many birth control pills. The patch is designed to be flexible and is applied onto the skin, just once a week. To join the study you must: • Be sexually active at least once a month • Need to use birth control • Not wish to become pregnant for at least 1 year • Be able to use the patch as your only form of birth control for at least 1 year. Not everyone who wants to join will be able to. Several joining criteria must also be met. It is your choice whether to join, and even if you do join, you can leave the study at any time. Contraceptive patches and all study check-ups will be provided at no cost to you. Compensation for time and travel may be provided.

If you would like to learn more, please call us at:

Advanced Clinical Research 208-377-8653, x102 or x104 Study site: ............................................................................................................... Espanol – x121 Name: ...................................................................................................................... Tel: ...........................................................................................................................

MYTH 1: SKIN CANCER IS NOT SERIOUS. Skin cancer is very serious and is the most common form of cancer, affecting one in five Americans. Melanoma, the most dangerous form of skin cancer, may be associated with severe UVB sunburns experienced before age 20. MYTH 2: A BASE TAN PROTECTS YOU FROM SUN DAMAGE. There is no such thing as a safe tan. Repeated exposure to sun increases your risk of skin cancer. Tanning salons use both UVA and UVB rays, claiming that UVA rays are more like the sun’s natural rays for base tanning, and that UVB rays are less harmful, “bronzing” rays. A UVA tan does not help protect the skin from further sun damage; it merely produces color and a false sense of protection from the sun. UVB rays are equally damaging. For the best sun protection, apply sunscreen with SPF 15 or greater, 20-30 minutes before sun exposure and reapply it every 2 hours and right after swimming. MYTH 3: SUNSCREEN IS ALL THE PROTECTION NEEDED. Sunscreen does offer some protection, but UV rays can defeat the strongest of lotions and damage the skin. For optimal protection, wear lightweight, light-colored clothing to reduce both body heat and sun exposure. Also, wear sunglasses with 100% UVA and UVB protection to protect your eyes and the delicate skin of your eyelids.

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218132 USA Recruitment 20141218 Poster English 3.0

W0567 218132 USA Recruitment 20141218 Poster English 3.0 S09.indd 1

MYTH 4: PEOPLE WITH DARK SKIN ARE SAFE FROM SUN DAMAGE & SKIN CANCER RISKS. Individuals with darker skin have more melanin in their skin, the body’s natural defense against sunrays. But no matter what your skin tone, everyone needs extra protection; skin cancer is a reality for all skin tones. MYTH 5: TANNING BEDS ARE SAFER THAN THE SUN. Exposure to ultraviolet radiation—whether from sunlight or tanning beds—damages your skin, causing premature aging, wrinkles, a tough texture, spots, and possibly cancer.

18/12/2014 15:07

FACT: Most kids rack up between 50 and 80 % of their lifetime sun exposure before age 18.

SCATTERED SUNSHINE The sun emits three types of UV rays: UVA, UVB and UVC. • UVA rays cause skin aging and wrinkles and contribute to skin cancers. They account for the majority of our sun exposure because UVA rays pass effortlessly through Earth’s ozone layer. • UVB rays are equally threatening, and while the ozone layer absorbs most of them, enough UVB rays pass through to damage our skin. UVB rays can cause sunburns, cataracts (clouding of the eye lens), immune system damage, and skin cancer, particularly melanoma. • UVC rays cause the most damage, but fortunately the ozone layer blocks them from reaching the earth. However, in areas like Australia, holes in the ozone layer allow UVC rays to reach earth, causing severe health concerns.

July 2015

REASONS 1. Getting the blood pumping helps with concentration. This happens in part because boosting blood flow with exercise means youâ&#x20AC;&#x2122;re sending more energy and oxygen to the brain, thus increasing performance.

36 HEALTHY IDAHO

Healthy-Idaho.com

YOU SHOULD BIKE TO WORK 2.

Breathing in the fresh air does a body good—many studies show that just being in nature revitalizes a tired or stressed person.

Any risk of harm is outweighed by the benefits. Some fear exposure to air pollution, and others fear accidents. A large study published in Environmental Health Perspectives quantified these risks and found they weren’t a good reason to stay off the bike. Life expectancy increases with regular exercise in a more substantial way than it decreases from exposure to air pollution and accident risk.

Your heart will get stronger, and a stronger heart means a less likely chance of heart disease.

It is easy on your joints. Even if you have bad knees you can bike. Even so, proper bike fit is key to not developing cyclingcaused knee injuries.

6. You will save a lot of money on gas. No one likes filling up that thirsty tank. 7.

You will save money on oil changes, car washes, tires, insurance, maintenance, etc. The average cost of owning a bicycle is $308 a year, and a car costs more than $8,000 a year, when you factor in depreciation, along with fuel, maintenance, registration fees, etc., according to Consumer Reports. You can lose weight. Someone who weighs 190 pounds cycling at 12-14 mph will burn about 700 calories in an hour. Lacking the time to exercise is no longer a valid excuse. Your exercise is now very functional.

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10. It’s a versatile workout option. On a bike you can bulk up, get toned, or just focus on your heart by the way you ride. You can easily target different heart zones to achieve a wide variety of goals such as endurance, speed, losing weight, building muscle, etc. 11. With a bike it is much easier to park, and most businesses don’t mind if you bring your bike in the office so it doesn’t get stolen or rained on. 12. Rush hour traffic will be a thing of the past, especially if you can find a bikespecific trail for most of the way to work. 13. You will save money on health care because you will be healthier. 14. More sunshine means you will be happier because you will more easily maintain high serotonin levels. 15. You are more likely to get a head injury in a car than on a bike. 16. Cycling improves self-confidence and self-esteem. 17. It is very satisfying getting to work on your own sweat. You will start the day having already succeeded at something. Track your progress and stay motivated with free apps, like Strava and Cyclemeter. 18. Wearing spandex has never been more fashionable. It’s an excuse to show off your figure. 19. A report from the University of East Anglia’s Norwich Medical School explains that daily commuters who stopped driving to work and started walking or riding a bike were under less stress and were able to concentrate better.

20. Biking to work could help you sleep better at night. A study by the Sleep Foundation found that “150 minutes of moderate to vigorous activity a week provided a 65 percent improvement in sleep quality.” 21. Biking takes you new places. If you live really close to work you can leave a bit early and explore new places around your home. 22. You can tell your children when they complain about not having a car that you bike to work. 23. It is a great hobby to meet new friends. As you are biking, offer to let someone ride behind you—it decreases wind resistance and you will both get there quicker. 24. You can meditate on your way to work. Meditation is all about reflection, and deep, steady breathing is integral to the process. This is very easy to do on a bike because the act of biking forces your heart and breathing to be very steady and regular.

25. Your co-workers will be very jealous about how fit you are. 26. If you live in a city, cycling is sometimes faster than driving. 27. Cycling helps that pesky writer’s block and can help anyone be more creative. 28. You will be happier if only because of all the endorphins (feel-good chemicals in your brain) released. So even if you are biking to a place you hate, you get a legal high. 29. If you have headphones you can listen to an audiobook or something inspirational while you pedal. Just make sure you only have one earbud in, preferably the right side, so you can hear cars and other cyclists.

July 2015

Road or Mountain Bike? GOING INTO A BICYCLE SHOP CAN BE AN INTIMIDATING EXPERIENCE, AS CAN A TRIP TO ONLINE FORUMS, WITH A BEVY OF VARYING OPINIONS AND OPPOSING ADVICE. THIS QUIZ SHOULD HELP ANYONE GET A BETTER IDEA ABOUT WHAT KIND OF BIKE THEY SHOULD PURCHASE BASED ON SEVERAL DIFFERENT CRITERIA.

A= 1 POINT B= 2 POINTS 1. HOW FAST DO YOU WANT TO RIDE IN MPH? PP 15-20 PP 5-10 2. HOW FAR DO YOU WANT TO GO EACH RIDE, IN MILES? PP 15-25 PP 5-10 3. WHICH BEST DESCRIBES YOU? PP I do not want any distractions so that I can focus on what my body is doing. PP I want plenty of distractions such as scenery and turns to distract from the pain. 4. WHICH WOULD YOU PREFER? PP I would rather be on predictable pavement with the ability to see obstacles miles before I ride on them. PP I would rather be on less predictable dirt with obstacles, such as tight turns and jumps that appear frequently, requiring technical maneuvers. 5. WHAT BEST DESCRIBES WHAT YOU WANT FROM YOUR BIKE RIDES? PP I want to go fast, get fit and feel like I am flying. PP I want an adrenaline rush and to get excited by the obstacles. 6. WHAT KIND OF THRILL DO YOU WANT? PP Being able to reach speeds of 30 mph as a beginner, and even faster as I progress. PP Whizzing by trees going downhill around 20 mph, and maybe even faster.

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7. WHAT KIND OF BIKE WOULD YOU RATHER HAVE? PP A bicycle that’s main goal is to be light and fast. PP A bicycle that’s main goal is to absorb bumps and be durable. 8. WHAT ARE YOUR GOALS? PP I want to be able to ride 100 miles someday. PP I want to ride down a mountain and go off jumps. 9. HOW DO YOU WANT TO BE ABLE TO RIDE AROUND TOWN? PP I want to be able to go quickly but always stick to the pavement, avoiding big bumps and especially curbs. PP I want to go over and up curbs, and if I see a shortcut through some dirt I want to take it. 10. WHAT KIND OF POSITION DO YOU WANT TO BE IN? PP I want to lean forward because it makes me faster. PP I want to sit up because it is more comfortable for me. 11. HOW HEAVY DO YOU WANT YOUR BIKE TO BE? PP 15-21 pounds. PP 25-35 pounds. 12. HOW MANY POSITIONS DO YOU WANT TO BE ABLE TO PUT YOUR HANDS IN? PP 3 or more. PP 1.

SCORES

12-16: Get a road bike. 16-20: Get a hybrid bike that still has suspension. 20-24: Get mountain bike. This quiz was designed to help you choose what kind of bike would best fit your riding style and goals. Taking these questions into any dedicated bike shop will be invaluable in helping you and the salesman find you the perfect bike. If you have any other questions about bikes or would like some clarification about any question on this quiz feel free to email me at derek@healthy-mag.com.

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TAKING

Some quick info on common energy and protein bars used for biking

THE BAR

QUEST BAR Protein Bar With 20 grams of protein and 17 grams of fiber, QUESTâ&#x20AC;&#x2122;s protein bar is much too heavy to be used during a workout. As a before-workout bar it is perfect to get full and help you have energy during the workout, and it is great for post-workout recovery. It leaves out all the junk like sugar and fructose. Pros- No fillers or gluten, a protein shake in bar form. Cons- Does not taste amazing and it sits heavy in the stomach. Best flavor: Chocolate Peanut Butter

Bonk Breaker Energy Bar Bonk Breaker has the formula figured out. It is not too heavy, yet very filling, with 8 grams of protein, 270 calories, and good saturated fats. These bars taste great and are best eaten over the span of 10 to 15 minutes while pedaling or running. Pros- Gluten and dairy free which helps it to digest easily. Cons- More sugar, around 15 grams per bar. Best flavor: Peanut Butter & Jelly

Honey Stinger Energy Bar Honey Stinger specializes in nutrition that tastes great. They use real organic honey in everything they make, hence the name. Each bar contains 5 grams of protein and 23 vitamins and minerals. With up to 22 grams of sugar in the bars it is no secret how they taste so good. Pros- Very light on the stomach and are nice as a pick-me-up during a ride. Cons- Lots of sugar does you no favors, and some bars melt in the heat, which makes for messy eating on hot days. Best flavor: Blueberry Buzz

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Zing Nutrition Bar The focus with these bars is organic, natural, gluten-free energy. They pack about 200 calories per bar with more than 10 grams of protein and some good fats with the emphasis on nuts. This is the perfect bar for hikes, running or biking; my favorite time to eat it is during a small break. Pros- Very natural tasting, nice to eat, keeps you full for awhile Cons- None Best flavor: Dark Chocolate Peanut Butter

July 2015

BEAUTY | S K I N ABOUT THE AUTHOR

Michael D. Marion, MD Plastic Surgery mdmarion.com

Dr. Marion is an award winning plastic surgeon. His motto—“You. Enhanced.”— reflects his desire to maintain every client’s personal identity. He offers tummy tuck, breast enhancement and many other procedures.

1. KYBELLA Exciting things are happening in the world of plastic surgery and the hottest of them all might involve fat. In April, the FDA approved Kybella, an injectable substance that dissolves unwanted fat under the chin. This is an effective treatment for adults with moderate-to-severe fat below the chin. Kybella is similar to deoxycholic acid, which is produced in the body. Deoxycholic acid is a naturally occurring molecule that helps the body absorb and break down dietary fats. When Kybella is injected into submental fat, it physically destroys the cell membrane, destroying the fat cells.Your plastic surgeon can perform this minimally invasive procedure in office with excellent results. It is predicted that in time Kybella may gain FDA approval for fat reduction in other areas of the body.

The Skinny on

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Based on 684 reviews in the last 24 months.

FAT GRAFTING There is a lot of talk about Kybella revolutionizing the cosmetic industry by destroying unwanted fat, but another major trend in cosmetic surgery involves adding fat to the face and body. Fat grafting, also known as fat transfer, is the process of removing unwanted fat from areas in the body like stomach, thighs and hips and relocating it to more desirable areas like the face and breasts, giving patients a more youthful look. The fat is removed with a liposuction cannula and prepared for reintroduction into the body through injection. As individuals age they lose fat and volume in their face and the skin loses its elasticity. A youthful face is heart shaped; the fullness is in the cheeks and narrows at the chin. Age turns the heart shape upside down, with the loss of fat and sagging skin. Temples and eye sockets are hollowed and the sagging skin forms jowls. Restoring volume to the face is the key to facial rejuvenation and this can be done with soft tissue fillers, biostimulating agents like Bellafill and Sculptra, and fat. Some of the appeal of the minimally invasive procedure of fat transfer is that unwanted fat is removed from certain areas of the body, and the body does not reject its own fat, so results tend to be natural and long lasting.

Fat

Is CoolSculpting Worth It? 72%

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73% 73%

Based on 414 reviews in the last 12 months. Based on 1,326 reviews over all time. Worth it (618) Not worth it (234) Not sure (474)

Is Fat Transfer Worth It? 85%

Based on 307 reviews in the last 24 months.

82% 75%

Based on 197 reviews in the last 12 months Based on 512 reviews over all time. Worth it (307) Not worth it (104) Not sure (100)

*No data available for Kybella ratings. Source: RealSelf Worth It Ratings

COOLSCULPTING Liposuction is the gold standard and is consistently and predictability a top cosmetic procedure which removes fat from different areas of the body with minimal scarring. If the thought of liposuction sounds like too much, then CoolSculpting might be for you. CoolSculpting is a nonsurgical, non-invasive body contouring procedure that eliminates unwanted fat. CoolSculpting works by freezing fat cells in targeted areas, which eliminates them from your body over several weeks. There is virtually no downtime other than the 60 minutes you sit while having the procedure. CoolSculpting is for spot treating areas like love handles, stomach, arm and thighs. For optimum results at least two sessions per area are recommended.

3 FORECASTS & TRENDS

IN PLASTIC SURGERY

July 2015

AT ANY

BEAUTY | S K I N

IT’S NEVER TOO LATE TO GET HEALTHY

60’s

If you retire from a full-time job outside of the home, you may go from being partially active to being inactive. But don’t retire to the couch. Instead, “Re-fire!”

• Pursue new interests, passions, goals and activities, or take the time to rekindle old ones. • Gather a group of friends for a game of tennis or a round of golf, or buddy up with someone for regular walks. • Try activities to help you improve your flexibility, such as yoga. • You may feel some limits in what your body can do. For example, you may experience joint pain or difficulty with balance. Listen to your body at any given moment to avoid doing harm in the course of trying to stay healthy or lose weight.

NOTE - Clear any new regimens or activities with your primary care physician.

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AGE

W R I T T E N BY N I C H O L A S Y P H A N T I D E S , M . D. , M . P. H . , M E D I C A L E D I TO R F O R TO P S C LU B , I N C .

MANY KNOW ALL TOO WELL THAT THERE ARE NO SHORTCUTS TO LASTING WEIGHT LOSS, PARTICULARLY BECAUSE REAL WEIGHT LOSS REQUIRES REAL CHANGE: CHANGE OF PERSPECTIVE, CHANGE OF HABITS, CHANGE OF ROUTINE, AND CHANGE OF ATTITUDE. THIS IS TRUE NO MATTER WHAT YOUR AGE HAPPENS TO BE. BUT IT’S ALSO TRUE THAT AS YOU AGE, YOU FACE DIFFERENT CHALLENGES AS YOUR BODY, RESPONSIBILITIES, PRIORITIES, AND LIFE CIRCUMSTANCES CHANGE. CONSIDER THE FOLLOWING RECOMMENDATIONS TO OVERCOME OBSTACLES AND FEEL HEALTHIER THAN EVER.

50’s 40’s 30’s

Effects of excess weight, including elevated blood pressure, diabetes, high cholesterol, and arthritis, are most likely to appear beginning in this decade. • Make sure you and your doctor schedule regular examinations and health screenings, so you can stay informed about your health. You may face the choice of taking medications for a variety of conditions. It can be empowering to take control of your welfare by making healthy choices that lead to long-term change. • Your metabolism will continue to slow down, and you will likely gain weight unless you make changes to your diet.

• Avoid using food to deal with stress. Excess calories will have an even greater impact in terms of weight gain. Be deliberate about finding alternative ways to unwind and relax. • Strategically replace high-calorie foods or drinks with lower-calorie ones. For example, choose flavored water, tea, or seltzer instead of soda or pop.

Your metabolism will start to slow down. We lose about five percent of our metabolic rate for each decade of aging, according to some estimates.

• Heat up your body’s “furnace” by eating healthy calories in the morning, including high-fiber foods to keep you satisfied well into the day. • Maintaining, or even building, muscle mass is a key way to combat a slower metabolism. Consider investing time and money in a personal trainer. Even just a few sessions can help you learn strength training techniques and routines that you perform on your own. • Men experience a gradual loss of testosterone, which can mean lower energy over time. Most women will experience hormonal changes, including declining estrogen and progesterone levels, which can lead to fatigue. It may seem counterintuitive, but regular exercise, such as a 30-minute walk most days, can increase your energy. • Also, aim to get at least seven hours of sleep each night. If you feel tired, try a short nap to catch up on sleep and feel refreshed.

Career and family demands may leave you feeling short on time, all the time. Choose fruit, nuts, and yogurt on the go, rather than skipping a meal and ‘making up for it’ later. This could cause you to get so hungry that you end up binge eating. • If you have young children, they may want sugary snacks or other foods that aren’t good for them—or you. Be mindful about snacking with your children. You don’t need to eat a cookie (or two) every time they do. Avoid eating what they leave on their plates. • Fill the fridge and cupboards with healthy options. By choosing well at the grocery store, you and your family will have good choices available at home. • If you can’t make it to a gym, find other opportunities to stay active. Park as far as is practical from your destination, take the stairs instead of the elevator, and go on walks, even if they’re short—such as during a break at work.

TOPS Club Inc.® (Take Off Pounds Sensibly®) is the original weight-loss support and wellness education organization. Founded more than 66 years ago,TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information.TOPS has more than 125,000 members – male and female, age seven and older – in thousands of chapters throughout the United States and Canada.

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July 2015

FOOD

GRAB & GO W R I T T E N BY R ACH E L R U BI O

Pressed for time? With more options and obligations than ever before, time is especially of the essence today. That’s why we came up with quick, easy and healthy recipes for the health-conscious, on-the-go individual.

Veggie Chili Burrito

YIELD: YIELD: 1 1 BURRITO BURRITO II N NG GR RE ED D II E EN NT TS S :: 1 1 large large sprouted sprouted wheat wheat tortilla tortilla ½ cup shredded cheddar cheese 1 large piece of foil ½ chili (from acheese can) ½ cup cup veggie shredded cheddar 1 green ½chopped cup veggie chilionion (from a can) ½ tomato diced 1 chopped green onion 3-4 avocado slices ½ tomato diced 3-4 avocado slicesE Q U I P M E N T : Toaster oven or regular E Q U I Poven MENT: 1 large piece Toaster oven of or foil regular oven

1. 1. 2. 2. 3. 3. 4. 4. 5. 5.

6. 6. 7. 7. 8. 8.

DDIRECTIONS: IRECTIONS: Put veggie veggiechili chiliininsmall smallstrainer strainer remove some Put toto remove some juice. juice. (This juice can be as to a sauce to serve with (This juice can be used as used a sauce serve with burrito or burrito orremaining kept with veggie remaining chilimeal.) for another kept with chili veggie for another meal.) Chop green onion & dice tomato, then set aside. Chop green & diceand tomato, setin aside. Turn oven ononion broil setting warmthen tortilla oven Turn itoven on broil setting and(2warm tortilla in oven until is pliable enough to roll minutes or so). until it istortilla pliableout enough rollTurn (2 minutes oroff so).broil Take the of the to oven. the oven Taketurn the itburrito out of the oven. Turn the oven off and to bake at 350. broil andwith turn“Lay it toout bake Replace theat foil350. and put the tortilla on Lay out thewith foil cheese and putand thethen tortilla cheese on it. Sprinkle thewith veggie chili. Roll it. Rollup it up halfway then in and tortilla halfway andand then tucktuck the the endsends in a finish finish Wrap itWrap in foil, a in rollingrolling it into atogether. cylinder shape. therolling wholeinto thing cylinder. foil will give the burrito a nice shape. foil to helpThe it keep shape. Put the burrito burritoback backininthe theoven ovenforfor about 20–30 Put the about 20–30 minutes. minutes. Remove the theburrito burritofrom fromfoil foiland andsprinkle sprinkle onion and Remove onion and tomato overit,it,pour poursauce saucefrom fromchili chili top, slice tomato over onon top, slice avocado and andlay layslices sliceson ontop topofofburrito. burrito. avocado Serve. Serve.

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Romaine Tacos Yield: 3 tacos INGREDIENTS: 3 leaves of romaine lettuce 6 oz. hummus 9 thin slices of cucumber 3 slices of tomato (cut in half) 6 thin slices of red onion

DIRECTIONS:

1. 2.

Spoon 4 tablespoons of hummus lengthwise into each romaine lettuce leaf. Arrange cucumber, onion, and tomato lengthwise into each lettuce leaf and serve. Enjoy!

Hemp Tofu Pizza Yield: 1 pizza INGREDIENTS: 1 whole wheat naan bread 3 tablespoons of tomato sauce ¼ cup shredded kale 4 strips of hemp tofu* ¼ cup shredded mozzarella and parmesan ½ tablespoon of Hemp seeds ½ tablespoon of Hempseed oil* Substitutions: Substitutions are marked with an * Substitute tofu or cooked chicken for hemp tofu. Substitute extra virgin olive oil for hempseed oil.

Equipment: Toaster oven or regular oven set on broil Oven-proof dish or aluminum pie tin DIRECTIONS:

1. 2. 3. 4.

Spread tomato sauce on naan bread and leave ½ inch border around edge. Spread kale evenly on top of sauce. Arrange hemp tofu strips on top like spokes of a wheel on top of kale. Spread cheese evenly on top and broil in toaster oven or regular oven until golden brown. (10-15min.) 5. Drizzle a small amount of oil, sprinkle salt and hemp seeds on top and serve. 6. Enjoy!

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Credits

Photos and Writing by Rachel Rubio Original recipes by Carrie Dayton-Madsen Food Styling by Chelsea Reimer

July 2015

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

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

CALL TODAY FOR A FREE WEBSITE CONSULTATION

801-369-6139 stardocs.com July 2015

MAYBE THIS is a GOOD TIME to MENTION OUR BOARD CERTIFIED ER DOCTORS. 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. Text “ER” to 23000 for wait-time updates.

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