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September 2015
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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
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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
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Largest Independent (non-hospital)
Orthopedic Group in the Treasure Valley
Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmet
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GIVE HIM A SUPER START! Don’t let preventable diseases sideline your little super hero. Vaccinating your child protects him against preventable diseases like pertussis (whooping cough), measles, meningitis, and chicken pox. Get your child immunized and help knock out disease.
CHOOSE TO IMMUNIZE! It’s the powerful defense that’s safe, proven, and effective.
ImmunizeIdaho.com
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September 2015
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What’s normal can be anything but normal.
Normal is different for everyone. For Trevor, it means testing and monitoring blood sugar daily for two of his children. Teaching them a healthy lifestyle. Making good decisions for his family. Providing the support they need. And for Trevor, SelectHealth is an important part of that support. It all starts with one good choice.
4 HEALTHY IDAHO
Healthy-Idaho.com
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September 2015
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Š2015 SelectHealth. All rights reserved. 3648 1/15
Kid-Smart
30
SEPT. 15
VOLUME VII, № 9
Me-Gen
The world is quick to criticize the rising generation, but a closer look reveals a bright future, despite the flaws.
37
Me
TANTRUMS
A parents’ guide to toddlers who go nuts.
Teen Anger
24
Forget Rubik’s cubes. Teenage anger is a real conundrum parents deal with on a regular basis. Some experts help us understand the puzzle.
28
34
King Sized Kids
Overweight and obese children are a national problem, but what happens when the issue hits home? A guide for parents and family members.
Beginners Fitness
FITNESS
• Foods That Ruin Your Workout • Killer Calf Circuit
44
RECIPES
• Best-Ever Salmon Cakes • Maple Syrup-Glazed Pineapple • Cheese and Bacon Quiche
What to do and NOT do when starting a new exercise program. Here’s how to do it right!
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TAKE BACK YOUR HEALTH Is Your Weight Loss Doctor:
gg Has he/she been Board Certified in Bariatric Medicine and Obesity Medicine?
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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 costofyou a lot of(MD)? time and money. gg Awill Doctor Medicine
WEIGHT
Endocrinologist 1st visit charge: $125-175
METABOLIC SYNDROME
DIABETES
As HEART a Weight Loss Patient:
ggDISEASE Are you always seen by a physician specializing in weight loss?
HIGH oversee your blood work, care and gg Will those same professionals weight loss progress? BLOOD PRESSURE gg Is your medical staff trained and experienced to care for gg diabetes and other diseases? gg Do you have proof of your treatment outcomes and results?
HIGH gg Do you have a proven maintenance plan to help you stay at my CHOLESTEROL goal?
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Our clinic is the only one in America with three physicians who have been board-certified in weight loss, with over 100 years combined experience. We know that weight loss is not a one-size-fits-all program. Orthopedist
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September 2015
7
I
Healthy
fall.
like September. It’s my favorite time of year to begin anew; even more so than January. For some reason, September is when I kick it into gear and make plans and goals.
Maybe it’s the back to school push, or the time when seasons start to change. Maybe it’s because all the summer plans have happened and are now memories. Maybe it’s that classic Earth, Wind and Fire song that gets stuck in my head every year. Whatever it is, September is my month to move forward and dig into a new routine of productiveness.
I’ve recently been working with the students at our favorite local college in a semi-advisory role, and am amazed at the intern-talent that works in our office. The young people of today are bright, and their future is even brighter. I’m very impressed. Just this week, one young man asked me how he could pursue more promising opportunities into his life. Good question. I thought about the typical, and fundamental, answers and elements of pursuing opportunities, including persistence, preparation, and sheer tenacity. But these students are already quite diligent at working hard. They are already opportunists, seeking excellence in their future. They are definitely on the outlook. As I think about how to best direct these
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
8 HEALTHY IDAHO
IDAHO
®
WITH
SEPTEMBER 2015 VOLUME VII, № 9
college students about properly pursing the best opportunities in their lives, I re-consider my own position on prospects. Instead of seeing opportunity as something to pursue, I see it as something to attract. My belief is that opportunity comes to those who have become ‘attractive’ people. Sure, attractiveness pertains to beauty and appeal. But, attractiveness is, even more importantly, the art of becoming enticing and engaging, useful and necessary. I’ve noticed that the best opportunities for advancement in life come to those who have made themselves valuable, helpful, insightful, effective, enlivening, energizing, positive, constructive, crucial—attractive. This idea of attracting, rather than pursuing opportunity is echoed by business great Jim Rohn, who said:
“
If you can develop your skills, keep refining all the parts of your character and yourself, your health, your relationships, etc. so that you become an attractive person to the marketplace—you’ll attract opportunity. Opportunity will seek you out. Your reputation will probably precede you and someone will want to do business with you. All of the possibilities are there by working on the philosophy that success is something you attract.
”
The key to attracting opportunity and achieving success in life is to continue making yourself a more attractive person by honing and enhancing the abilities you have, the disciplines you have, the personality you’ve acquired, the character and reputation you have established, the language and speech you use—all of that refinement makes you more attractive in every role in your life, personal and professional. And, accomplishment makes you a fundamentally happier person. Every day holds the possibility to improve not only yourself, but also to attract opportunities and affect others. And the month of September is a good time to start fresh and begin a new season of success in your life.
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 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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September 2015
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walk walk Q&A question:
On a tight budget, I can’t afford to buy every fancy new piece of electronic equipment that’s supposed to help you lose weight. I’ve been hearing a lot about pedometers lately and how they help you exercise. What is a pedometer exactly, and is it something I really should get?
answer:
It’s certainly not a necessity, but a pedometer can help motivate you to stay active so you can look bikini-hot in no time! A pedometer is a device that keeps track of the distance you walk throughout the day by counting the number of steps you take. There are expensive, complicated pedometers that will track other things, like calories burned, but — the simple, inexpensive ones that track only steps are typically more accurate. Aim for the BBC goal of 10,000 steps per day (about five miles).
TAKE EXTRA STEPS
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in just minutes — without making major changes to your daily schedule. Here are some ideas:
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Instead of e-mailing coworkers, get up from your desk and WALK over to talk to them. Use the stairs instead of the elevator — or, if you take an escalator, walk up it rather than standing in place.
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KEEP YOUR SMILE FIT AND TONED. A healthy smile is a gift to the world. Plus, with so many health bennies linked to regular dental care, it’s a gift to yourself. So let your smile add life. Take advantage of the benefits of great dental benefits, with Delta Dental of Idaho. To learn more about individual plans, visit deltadentalid.me
deltadentalid.me Facebook.com/HealthyIdaho
September 2015
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12 HEALTHY IDAHO
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Facebook.com/HealthyIdaho
September 2015
13
Fitness
3
Killer Calf Circuits
1
2 STANDING CALF RAISES Stand on a step or some type of platform with your toes and ball of the foot on the edge, and heels hanging off. Keeping knees and back straight, use your calf muscles to raise heels above the horizontal. Using a platform helps the workout have greater range of motion.
SETS: 3
CALF PRESS ON THE LEG PRESS MACHINE Sit on the leg press machine with your toes and the balls of your feet on the platform, and your heels hanging off. Don’t lock your knees. To complete a rep, push out with your toes, until the foot is fully extended away from your body.
SETS: 3
REPS: 15-20 The third set should be difficult to finish, if you want the calf workout to be productive. Consider holding dumbbells at your side for the calf raises if the third set is completed easily. Weight will vary according to the person; remember that light weight helps keep form balanced. Up the reps before you up the weight to find the desired intensity level.
14 HEALTHY IDAHO
3 Find a wall or overhang that is a couple of feet overhead. Put your hands above your head and engage your calves to do quick jumps, touching a spot up the wall that requires at least some elevation. The higher up the wall the better. Don’t squat for this exercise, as we’re trying to isolate the calves. Don’t rest between jumps; do them in fast succession.
SETS: 3
REPS: 25-30 It may be difficult to find the right weight to use with this workout so start light to ensure you get the proper form. As an alternative exercise, try doing one foot at a time.
CALF JUMPS
REPS: 30 You’ll want to use your hands to generate some force for each jump, so when you land, bring your hands to head level. As you jump, explode your hands upward to the spot you’re reaching for. Repeat this movement each rep. This is a common workout for volleyball players (quick jumps to get hands high to block a ball).
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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
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Wellness
Do You Know Your Doctor? The Idaho Medical Association seeks to empower patients to know the differences between medical doctors and other health care providers.
Q: Why is the IMA undertaking this public education effort? Our physician members report their patients are sometimes confused about who’s who in the health care arena. Survey research shows that a third of patients think that a chiropractor is a medical doctor (MD or DO). And nearly half of patients believe that a psychologist is a medical doctor.
Q: Why shouldn’t my chiropractor be called a doctor? And what about my psychologist? A chiropractor and a psychologist and many other providers have every right to be called a doctor; that’s not the purpose of this campaign. The purpose is simply to educate the public about the different types of health care providers that are available, and the level of training those providers have achieved. We want to empower patients to make informed decisions about who cares for their family.
Q: Why does it matter that I investigate the level of training of my health care provider? It’s a matter of patient safety. Medical doctors frequently relate stories of patients who have seen another ‘doctor’
16 HEALTHY IDAHO
and were advised to stop the medications or treatments they were prescribed. Later the patients come back to the physician because they are having serious problems, and only then does it become clear the patient thought the other provider was a medical doctor, but in fact that was not the case.
Q: What is the difference in training and experience for a medical doctor versus providers who don’t have the MD or DO after their name? Medical doctors have the highest level of health care training and the highest number of required hours of patient care throughout their 7-12+ years of postgraduate education. Other health care providers have varying requirements for their degrees. For specifics, go to the Comparison of Training tab on the website: www.knowyouridahodoc.com. It’s important to emphasize that most MDs and DOs totally embrace in the concept of working in partnership with other health care providers, but it should be done as a team with coordination and complete transparency to the patient.
Q: When I hear, read or see an
advertisement for health care services,
what indicates that a health care provider’s message might be deceptive? If you see an ad that looks too good to be true – check it out. If you see an ad and it seems strange to you that a certain provider is offering a specific type of service, do some research before you make an appointment. This will give you information and arm you to make the right decision for you and your family.
Q: Sometimes practitioners who aren’t medical doctors offer better deals for procedures. Is this a red flag, or can I proceed with caution? With any health care procedure, regardless of what “deal” might be offered, it is always a good idea to proceed with caution. Meaning, you should always do some research and always ask your provider questions: How many times have they done this procedure? Can they explain their education and training? Does this procedure fall within the scope of their license? You should never just accept any “deal” or any procedure without making sure you are comfortable with your provider and their ability to do the job.
For more information go to:
www.knowyouridahodoc.com
Healthy-Idaho.com
October 5 -6 23rd Annual Idaho HEALTH beauty & fitness fai r beauty & fitness fair
Sat 10am-4pm Sun 11am-4pm Expo Idaho
Corner Chinden & Glewood
October 17-18 • Expo Idaho Sat 10am-4pm & Sun 11am-4pm
120 + Exhibits. FREE Parking. www.ibleventsinc.com 208-376-0464
Sponsored by: IBL Events, Inc., Idaho Statesman, Kissin’ 92, NASH 97.9, Express Employment Professionals
FREE! Admission
Show Info www.idahobusinessleague.com I N D E P E N D E N T P R A C T I C E S I N C E 19 9 6
IDAHO’S FIRST BOARD CERTIFIED LIPIDOLOGISTS F R I E N D LY, P RO F E S S I O N A L S TA F F • A D U LT M E D I C I N E P R E V E N T I V E M E D I C I N E • S T R E S S M A N A G E M E N T • M I N O R S U RG E RY O S T E O PAT H I C M A N I P U L AT I V E T R E AT M E N T • S P O R T S M E D I C I N E A N D P H Y S I C A L S A P H Y S I C I A N I S A LWAY S AVA I L A B L E O N C A L L . .
BRYAN POGUE, MD
STEPHEN SPENCER, MD
D. DAVID HARTMAN, MD
208-377-5055 www.selahmedical.com Facebook.com/HealthyIdaho
Idaho’s first and only physicians board-certified in Clinical Lipidology staff the Heart Prevention Clinic of Idaho (HPCI), a division of Selah Medical Center. Established in 2004, HPCI is dedicated to the prevention of heart attacks, strokes, and cardiovascular disease by the innovative application of tools, technology and research. Strokes and heart attacks are the leading cause of death and disability in America.
September 2015
17
Fitness
Workout Fuel 5
PRE-WORKOUT FOODS THAT WILL DAMPEN YOUR INTENSITY AND AFFECT YOUR RESULTS
1. FAST FOOD
Fast foods are not a good pre-workout meal because they have a lot of empty calories and fat content. These meals also have a lot of sugar-based carbohydrates, which spike your insulin levels and make you feel sluggish. Fast food will not provide the energy levels you want and need.
5. EATING NOTHING
Don’t work out on an empty stomach. Despite the internet advice you may have read, not eating before your workout is typically not a good idea to accomplish a high intensity workout. A good training performance, where you’re pushing yourself to get the results you want, is harder on an empty stomach. Eat before the workout to put some nutrients in your body so you’re not running on an empty tank.
2. SUGARY ENERGY BARS
Any type of energy bar with sugar is discouraged. Many energy bars are laced with pure sugar and if you don’t balance it with something else, your blood sugar will spike, giving you a quick increase of energy, followed by a huge drop in blood sugar levels. Eating high-sugar energy bars, or things that don’t have any real nutrition in them, is not good for your pre-workout. They are marketed to make you think they provide energy, but they are really only glorified high fructose corn syrup. There is a time and place for these bars, but don’t rely on them to give you your best workout.
3. ENERGY DRINKS
Energy drinks and even certain pre-workout complex drinks can be beneficial, but you don’t want to depend on them. You can build a tolerance to these drinks in which your body will need more and more to have the same effect. Plus they can wreck your sleep schedule and, therefore, influence your workouts. It is okay to have some caffeine, which most of these drinks are based around, but often there are fillers you’ve never heard of. Generally, go for an all-natural type of pre-workout drink.
EAT THIS INSTEAD BANANA WHOLE GRAIN BREAD BERRIES DRIED FRUIT NUTS
ABOUT THE AUTHOR
4. SODA OR SUGARY JUICES
Greg Marshall Greg Marshall is the personal training manager at The Gym at City Creek. 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
18 18 HEALTHY HEALTHY IDAHO IDAHO
Any type of soda or sugary juice is not good for you because these are both too high in sugar, thus throwing your blood sugar out of whack. Carbonation will also slow you down and could result in cramps when you’re trying to run or breathe. Choose water or drinks lower in sugar content.
Healthy-Idaho.com Healthy-Idaho.com
Fitness
FEEL BETTER WR I T T EN BY BROOKE KITTEL
Foods that reduce inflammation and acidity
MORE AND MORE RESEARCH POINTS TO TWO PRIMARY CULPRITS WHEN IT COMES TO THE DEVELOPMENT OF LIFETHREATENING DISEASES AND A GENERAL FEELING OF MALAISE: INFLAMMATION AND ACID BUILDUP IN THE BODY.
IN FL A M M AT I ON
All pain is ultimately due to inflammation. Chronic inflammation in the body is influenced by genetics, a sedentary lifestyle, stress, and exposure to environmental toxins. Inflammation appears to be at the root of heart disease, cancer, Alzheimer’s and autoimmune diseases such as lupus and rheumatoid arthritis. You can’t control your genetic destiny but you can introduce healthy lifestyle changes like exercise, meditation and avoidance of environmental toxins. The chief environmental toxin offender is a diet rich in refined and processed foods that foster a pro-inflammatory state. WHAT PROMOTES INFLAMMATION IN THE BODY? • • • • • • • • • •
WHAT REDUCES INFLAMMATION IN THE BODY?
Wheat, rye and barley Sugar and refined starches (e.g. bread) Trans fat Peanuts Chemical additives Processed corn (e.g. high fructose corn syrup, corn starch, corn oil) Red meat Vegetable Oil Dairy Too much Omega-6 fatty acids (from fast food and snack food)
The more acidic we are, the more prone we are to illness, depression, sleep disturbances, early aging, digestive ailments and weight gain. Your body must balance the blood’s pH at a slightly alkaline level (7.365) in order to survive. If the body can’t get nutrients to maintain the required alkaline state, it draws from its own stores like bones and other vital tissues. This, in turn, decreases the body’s ability to absorb nutrients, produce energy in cells, repair damaged cells and detox metal. The potential end-result is fatigue and illness. Additionally, research indicates that, as you age, eating more alkaline foods leads to a more youthful appearance and allows you to maintain more lean muscle mass. *ALKALINE FOODS: • Root vegetables (e.g. radishes, beets, carrots, turnips, rutabaga, horseradish) • Cruciferous vegetables (e.g. broccoli, cabbage, cauliflower, Brussels sprouts) • Leafy greens (e.g. spinach, kale, Swiss chard, turnip greens) • Garlic • Cayenne pepper • Lemon (most alkalizing)
*Please note that some of these alkaline foods appear to be acidic (i.e., lemons), however, once the body processes these foods, the “residue” left behind becomes alkaline. Get back to the basics! Eat unprocessed foods that supply ample nutrients. The most healthful foods reside on the periphery of your grocery store. Avoid the “inner circle” where unhealthy options linger. Cheers to fruits and vegetables!
• • • • • • • • • •
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ACIDIC FOODS:
Kale and dark leafy greens • Processed sugar Shitake mushrooms • Refined grains Sesame and hemp seeds • Processed meats Squash • Artificial sweeteners Blueberries Onions Garlic Peppers Herbs and spices (i.e., turmeric, oregano, rosemary, ginger and green tea) Not enough Omega 3-fatty acids (i.e., salmon, sardines, herring, flax seed and walnuts)
September September 2015 2015
19 19
Myth of the Month Does It Matter If I Heat Food In a Microwave Versus Oven?
and other microwave questions RUMORS HAVE CIRCULATED FOR YEARS REGARDING THE SAFETY OF USING MICROWAVES. BUT DO THEY ACTUALLY CAUSE HARM TO OUR FOOD AND OUR BODIES? Take a big sigh of relief if you just ate microwave popcorn, because microwaves are perfectly safe and are actually one of the best methods of cooking and heating food. Let’s examine how they work. Microwave ovens contain an electron tube called a “magnetron” which produces small electromagnetic waves (micro-waves). These waves cause the water molecules in food to vibrate, which produces heat.
Why is this a good way to cook food? Nutrients are broken down whenever food is cooked in general, but more is lost from food when they are cooked for too long or with too much processing. Boiling, for example, causes vegetables to lose many of their nutrients in the
20 HEALTHY IDAHO
water. Cooking foods in the microwave is actually one of the best ways to preserve nutrients because foods cook quickly and with little or no water, especially compared to foods cooked in the oven. Cooking vegetables in a covered bowl in the microwave, which is essentially steaming them, is one of the best ways to preserve their nutrient content.
But what about radiation? Don’t microwaves emit harmful radiation? Much like cell phones and the wifi in your home and pretty much everywhere around you, microwaves emit a small amount of radiation, but not nearly enough to cause any harm. The FDA sets very strict regulations on the amount of radiation that can leak from a device, and the amount allowed by this standard is far smaller than any amount that could cause damage.
Is it bad to use plastic containers in the microwave? Any container that wasn’t designed specifically to be used in a microwave can melt and leak into foods. These
chemicals can be harmful. Most products will have a warning if they should not be microwaved, or a label that they are “microwave safe.” Many plastics today are designed to do fine in microwaves. A microwave shifts the magnetic fields of a substance, which affects water greatly, but certain plastics, glasses and ceramics aren’t very polar, so don’t respond to magnetic changes. When in doubt, use something known to be microwave-safe. In general, avoid microwaving plastic containers that were made to hold dairy products or condiments (looking at you thrifty kitchen masters).
Why do microwaves cook unevenly? Many believe that food cooked in a microwave is heated from the inside out, but microwaves are actually only able to penetrate food near the surface, which is why cooking thicker foods often leaves cold spots. A tip: spread your food out on the dish and even create a space in the middle of the food before microwaving, in order to heat food more evenly and faster.
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Kid-Smart
Researchers from the University of Cambridge found that the age at which both men and women begin puberty is associated with 48 different health conditions, including arthritis, glaucoma, and depression. Previous research has linked early puberty in women to heart disease and type 2 diabetes, and this study confirmed that. This study of nearly 500,000 people also found that those in the earliest and latest percentiles (upper and lower 20%) had a higher risk of later life disease. Among many other findings, researchers found that men and women who went through puberty later in life had a higher relative risk of developing asthma.
Caffeine & Children
Getting Kids to Eat Fruits and Veggies at School
kid-smart / 2015
Age of Puberty a Predictor of Later Disease
54%
A recent study from Brigham Young University found that kids who had recess before lunch rather than after ate 54 percent more fruits and veggies. Researchers also found that there was a 45 percent increase in the number of students eating at least one serving of fruits or vegetables. Apparently it’s not just what is on the tray that matters; timing is important.
73% A 2014 study published in Pediatrics found that on any given day, 73 percent of US kids consume caffeine.
66%
Research from Yale found that middle schoolers who drink caffeine are at 66 percent higher risk for hyperactivity, compared to peers who don’t drink caffeine. Source: Popular Science
Teen Social Media Use Exceeding 2 Hours Per Day is Problematic
FEMALE STUDENTS DO BETTER WITH FEMALE TEACHERS Researchers from the Texas A&M used standardized test scores to find that female students taught by a female teacher do significantly better than male students, on average.
22 HEALTHY IDAHO
A new study from Canada surveyed 750 students in grades in 7 to 12, and found that a quarter of them spent more than 2 hours a day on social media sites like Facebook and Twitter. This 25 percent of students also rated their own mental health worse than other students, and had higher levels of psychological distress and thoughts of suicide.
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Kid-Smart
Understanding the sources of conflict and discontent in today’s youth
W R I T T E N BY M I C H A E L R I C H A R D S O N
24 HEALTHY IDAHO
Healthy-Idaho.com
TEENAGE ANGER is bewildering. Parents often approach it like a Stonehenge of human behavior: We aren’t sure why or how, but it’s there. While parenting teenagers will never be easy, much of their anger issues can be explained, understood and resolved in a productive way.
SOURCES OF ANGER One of the first things parents must understand is that the teenage experience today—the digital world—is starkly different than the teenage world of decades past, according to Clair Mellenthin, psychotherapist at Wasatch Family Therapy. Communication is one of the central differences. Teen-talk today is much faster and often more direct than in decades past, which can cause conflict, or at least disconnect. For example, if a parent calls their teen, the teen might not pick up the phone, but instead may respond with a text. The parent feels rejected or dismissed because they weren’t able to speak directly, but the teen views this communication differently, and actually does the same thing to his close friends all the time. It is just the way he communicates. “They live in such a fast-paced world,” Mellenthin says. “They’re used to everything being instantaneous.” “Whether it’s a TV show, the latest news or an address, teens of today, also called Millenials (add: “and Generation Z”), can find it within seconds. So when things aren’t instantaneous, they get frustrated.” Simple differences aren’t the only problem with communication, however. In some very critical ways, modern teenage communication is simply bad. With the digital age came decreased emphasis on interpersonal skills like assertiveness and eyecontact, meaning that teens are often ill-equipped to deal with conflict when it does arise. Parents need to be able to identify this flaw in their children, and demonstrate the correct ways to deal with conflict. Media, in general, presents messages and enticements that greatly affect teens as well, which may create household disagreement.. Kathleen Hofer, LPC, of Wasatch Family Therapy explained that media has vastly different motives than parents, and is often much more effective at reaching the teenage mind. “The mass media has the goal of making money from teenagers, while parents have the goal of producing happy, well-adjusted adults from teenagers. These two goals are not compatible,” she says.
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Other sources of teen-parent anger have been around forever, and have more to do with the natural priorities of each side than with generational changes. “The adult’s job is to protect children,” Hofer says. “The adolescent's job is to explore identity and values. These different tasks have always created tension in the parent-adolescent relationship.” The problem is compounded further considering the timing and the changing role of authority, she says. While parents are important models for their kids, teens often don’t reverence authority figures, making them eerily similar to virtually every generation in the past. Teen-parent disconnect is a proverbial theme echoed throughout the ages of art and music. From Shakespeare’s Romeo and Juliet, to James Dean’s characteristic role in Rebel Without a Cause, the message is clear: teens have rarely embraced authority, whether they are chanting Twisted Sister’s We’re Not Gonna Take It or Will Smith’s Parent’s Just Don’t Understand! But still, there is some scientific explanation for this conflict that suggests some real differences in today’s teen. For instance, puberty is starting younger, around age 8-10, which brings sexual feelings and experiences before being emotionally able. The changing body can be a spark for conflict, notes Mellenthin. “The whole physical being is in a period of rapid growth,” she says, making it easy for balance to be disrupted. The factor of brain development is a huge piece of parenting education that is often left out, she says. The brain is still developing until the age of 25 for boys and 23 for girls. The frontal lobe’s development is of special importance, because it’s the part of the brain that connects cause and effect (hence why teenagers might seem to mindlessly take risks or simply forget to turn in yesterday’s completed homework assignments). The bottom line here is that a developing brain can cause a lot of confusion and, at times, emotional upheaval. Differences aside, teenagers actually get mad for many of the same reasons that anyone else gets mad. It is a time of confusing transitions in education, finances and relationships. When the status quo gets disrupted, a change in
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September 2015
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Teen Anger continued <<<<<<< temper is normal, as teenagers know full well. Pressures combine, and teenagers find different ways to cope, some of which aren’t healthy.
WHY ANGER IS OKAY
Perhaps anger is simply a normal emotional response to perceived injustice, and can be expressed in a healthy way. “Anger is simply power waiting to be directed,” Hofer says. “We are stronger, not weaker, when we channel legitimate anger and use it as a power source to solve the problems we are angry about.” In fact, it can be bad if a teen doesn’t express anger. Both parents and teens will feel it, but healthy anger, when expressed, leaves the person in charge, and not just a pawn of emotion, according to Hofer. Another positive side to teen-parent conflict, writes Marie Hartwell-Walker, EdD, on psychcentral.com, is that it shows caring from each side. “Believe it or not, the intensity of feelings can be a hopeful sign,” she writes. “People who fight with each other still care what the other person thinks and still want to have impact and influence on each other.” In the classic communication vs. misunderstanding scene in the 1996 movie Jerry McGuire, Cuba Gooding’s over-the-top NFL wide receiver character shouts out to Tom Cruise, playing McGuire, “That’s the difference between you and me….You think we’re fighting, and I think we’re finally talking!” Energetic exchanges may signify that people still care. The real trouble may begin with the use of the word "whatever." People who give up on each other and no longer care are the toughest to “pull back from disaster,” writes Hartwell-Walker.
WHAT PARENTS CAN DO
Just because there are good reasons for getting angry doesn’t mean being upset is always acceptable. Parents can help their teenagers learn to cope with frustration and pressure in a healthy way. Parents must be sure to not hypocritically behave in the same ways they are trying to teach their teens to avoid. It’s difficult to teach tolerance and composure under pressure when the parent is easily prone to addressing conflict through shouting and violence. “Children and adolescents often mirror their parents’ emotional state, as if they have built-in radars,” Hofer says. “The most common statement I make to parents of child and adolescent clients is, ‘The best way to help your child is to help yourself.’”
26 HEALTHY IDAHO
If you want your teen to handle stress and conflict admirably, do so yourself. Here are some healthy habits parents can develop:
BE WISE IN INITIATING CONVERSATION
Before you initiate any conversation with a teen, consider the context of the situation. If the teen is angry, irritable or feeling rebellious, it probably isn’t a good time to talk.
Amy Thompson, LMSW Manager of Clinic Operations and Programs Warm Springs Counseling Center in Boise
IE DISORDER
BALANCE POSITIVE AND NEGATIVE INPUT
Most teenagers admit to having anger attacks, according to Harvard Medical School research, but 1 out of 12 teenagers have what is called intermittent explosive disorder (IED), characterized by uncontrollable fits of rage.
We know teenagers can border on being insufferable, but focus more on the successes of a child than the failures. Nagging is easy to do, and sometimes feels necessary, but be sure it is.
"It's an enormous problem that mental health professionals have not taken seriously," said Ronald Kessler, a psychiatric epidemiologist at Harvard Medical School in Boston who studies IED, to ABC News.
VALUE FAIRNESS
Consequences should not be decided in the moment, because teens will likely label them as unfair. Establish rules and consequences early, and make sure you enforce those consequences when appropriate. This helps place the weight of the matter on the teen’s head, rather than your own.
Fits of rage will last 10 to 20 minutes. The disorder is especially dangerous because of the danger it poses for the individual and those surrounding him or her. It also can have devastating influences on employment and marriages. The disorder most often occurs in men, but causes are not clear, nor is effective treatment established. IED often comes with anxiety, depression or substance abuse, and children exposed to violence may be a greater risk developing the disorder.
Parent-teen conflicts often start because each side is battling for power. Establishing rules can help avoid these battles. That said, compromise can be a good thing.
START YOUNG
Teenagers sometimes won’t respond to authority and won’t take no for an answer. To parents, this may be an awful surprise of emerging adulthood, but according to Don Fontenelle, PhD, author of Keys to Parenting Your Teenage, early family trends may be partially to blame. “Some of these adolescents have been in control of the family since they were young,” he writes. “The child determined the routines and activities in the home more than the parents.”
PREDICTING AND FIXING AN OUTBURST HERE ARE SOME SIGNS OF HIDDEN ANGER, FROM HOFER: ›› ›› ›› ›› ›› ››
Establishing control early in childhood will help teens respond better to authority. Source: Keys to Parenting Your Teenager by Don Fontenelle, Ph.D., 2000 Published by Barron's Educational Series, Inc., republished: life. familyeducation.com.
›› ›› ›› ››
Sarcasm, cynicism, sadistic humor Apathy, fatigue, stomach ulcers, isolation Clenched jaws, grinding teeth, insomnia, emotional eating Procrastination, lateness, passive aggressive Overly polite, smiling while hurting, self-harm Depression (adolescent depression often manifests as anger), loss of sense of humor
EVERY TEEN WILL BREAK DOWN SOME TIME. HERE IS HOW TO BEST COMMUNICATE WHEN IT HAPPENS: ››
Recommended reading: Parenting From the Inside Out by Dan Siegel, MD, and Mary Hartzell, MEd Whole-Brain Child by Dan Siegel, MD, and Tina Payne Bryson, PhD
“Listening is your best advice. When teens are angry, they want to engage in an argument which most often results in a power struggle. Label the behaviors they are demonstrating but then listen to what they are saying. Be focused on solutions with the teenager participating. Nobody really wants to be angry, but they want to be heard.”
Take the teens words seriously, but not personally Don’t snap, don’t retaliate, and never be physical in anger Use a calm, professional tone, listen and don’t be argumentative Connect first emotionally and express understanding, but maintain authority Recognize that walking away could be better than confrontation
Healthy-Idaho.com
--------------------------------
HEALTHY MAGAZINE
-------------------------------ADVISOR CLIENT CONTENT
Pollenfood allergy syndrome! Itchy after eating fresh apples, berries or cantaloupes?
F
or some people who have hay fever, fresh fruits, vegetables and certain nuts can trigger an allergic reaction that causes the lips/mouth to tingle or itch. It can also cause throat swelling or itching all over the body. This is also known as “Oral Allergy Syndrome.” WHAT CAUSES THIS IMMUNE REACTION? This reaction occurs because the structure of proteins found in some fruits and vegetables are identical to those found in pollen. These identical proteins confuse the immune system and initiate an allergic reaction as if it was the pollen that the individual is sensitive to. WHAT ARE THE SYMPTOMS OF ORAL ALLERGY SYNDROME? The most frequent reaction involves itchiness or swelling of the mouth, face, lip, tongue and throat. Symptoms usually appear immediately after eating raw fruits or vegetables, although the reaction can occur more than an hour later. Systemic reaction like throat swelling or anaphylaxis (life threatening reaction) are rare, however, can happen in very sensitive individuals. Hence, visiting with a board-certified allergist is important. DOES IT OCCUR ONLY DURING THE POLLEN SEASON? It can occur at any time of the year. Some research studies suggest that pollen-food allergy syndrome worsens
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during the pollen season of the pollen in question. HOW DO YOU DIAGNOSE POLLEN-FOOD ALLERGY SYNDROME? History taking by an allergist or your physician is the best way to diagnose this condition. There is no definitive test for the syndrome however, skin prick test to the environmental allergen (like trees, grasses and weeds) along with skin prick test to the “culprit” food can be used for identification. WHAT ARE SOME OF THE EXAMPLES OF THIS CROSS-REACTIVITY OF FOOD AND POLLEN? For instance, if you are allergic to birch tree pollen, an important airborne allergen in Idaho during springtime, you may have reactions triggered by fresh peach, apple, pear, kiwi, plum, coriander, fennel, parsley, celery, cherry and carrot. People sensitive to grasses may have a reaction to peach, celery, tomato, melon (cantaloupe, watermelon and honeydew) and orange. Those with sensitivity to ragweed might have symptoms when eating foods such as banana, cucumber, melon, and zucchini.
by a board-certified allergist is extremely important to develop a personalized plan for yourself. An allergist can also decide whether or not, your symptoms warrant carrying adrenaline autoinjector with you at all times. The allergist can also use various methods to ascertain the risk associated with these “culprit” foods. Baking at high temperature or microwaving the food can denature the protein structure and hence, prevents the allergic reaction that happens with fresh food. Sometimes, peeling the food before eating may also be helpful, as the offending protein is often in the skin.
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
HOW SHOULD WE MANAGE THESE SYMPTOMS? SHOULD WE CARRY ADRENALINE AUTOINJECTOR? Avoid eating these culprit foods should be the mainstay. However, discussing these reactions and getting evaluated
September 2015
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Kid-Smart
King-Sized Kids What Do I Do?
“All children are born with an inherent ability to manage their appetite. However, over time, this intuition can be lost due to the types of foods offered, how they’re offered, and outside pressures to eat more or certain things.” -Child nutrition expert Jill Castle, MS, RD, jillcastle.com
WRITTEN BY ANGELA SILVA
28 HEALTHY IDAHO
Healthy-Idaho.com
T
he data doesn’t lie: according to a 2014 report from the Center for Disease Control, nearly onethird of all children ages 2–19 are overweight or obese. Parents of obese children wonder what to do to make the future brighter for their kids, but misconceptions exist that propel childhood obesity forward. The percentages of obese or overweight children have been increasing over the past few decades and have more than tripled in the past 40 years. Chances are, you know or are even related to a child who suffers from the effects of being overweight or obese.
So what can you do to intervene and change the course for your child and your family? The first step is for parents to examine their own diet and fitness habits. According to a report from the University of Michigan, children have an 80 percent chance of becoming overweight or obese if they have an overweight or obese parent. However, parent behavior is just one of the factors contributing to this alarming occurrence. This epidemic is the result of a combination of environmental, behavioral, and genetic factors, but the biggest culprits can easily be identified. These include:
• An increased availability of fast food and “junk” food • Significantly reduced and sometimes nonexistent physical activity among most children • Increased time in front of TVs and other screens • Less physical education in schools • A lack of community resources that contribute to or encourage physical activity Of course there are other uncontrollable factors, such as genetics, but physical activity and caloric intake are perhaps the two biggest modifiable factors that can make a large impact. Before you intervene or change anything, consult with your child’s doctor to get accurate data. He or she can properly assess your child’s health and give recommendations based on his or her prognosis. But after the consultation you need to make a plan. Just like gaining weight, which happens over the course of many years, getting to a healthy weight will also take time and will, ideally, become a lifetime effort. Indeed, the best approach to combat obesity is an active defense in order to prevent it. This is why it’s important to not only discuss and make changes with your child, but to get the whole family involved.
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Family Strategies • Have family dinner together. You are more likely to eat unhealthy foods and skip the fruits and veggies if you eat separately. Studies show that families who eat together eat more fruits and veggies and less fried and fast food than families who do not. • Keep the TV and screens off during family meals. • Eat slowly and start with small portions, adding more if you still feel hungry. Pay attention to your body’s signals that tell you when you’re full or still hungry. Teach your family to do this as well. • Don’t enforce eating everything on the plate. This will cause overeating. • Set an example of healthy eating and active living, and show your children how fun and simple it can be. Kids will do as you do, not as you say. • Set goals each week for healthy eating habits and physical activity. This can be as simple as eating one more serving of vegetables per day, or walking around the block once per day. • Implement a rewards system to praise good behavior and choices—but make sure the rewards are not foodrelated. • Identify any emotional triggers for you and your family that may signal indulging or overeating. Seek professional help if the emotional issues are more serious. • Evaluate your family’s screen time habits and set goals accordingly. Encourage and help each other, never belittling or talking down to each other. • Plan family activities that require movement, rather than just telling the kids to go exercise.
The Most Important Concept:
DO NOT QUIT! It may feel like the progress is slow and perhaps even stagnant at times, but resist the desire to give up. You will never reach your goals if you stop trying. Your family’s health and wellbeing, as well as your own, is worth every effort you will make. If life becomes stressful and you feel things are getting worse, try a new angle or talk to a medical professional about getting on a formal weight-control program. The hazards and health risks associated with obesity are very serious. The social and emotional effects from being an overweight or obese child are also serious and significant. Decide today, right now, that you will do all that you can to improve the health and quality of life for your child and your family. Set an example and make a plan for a better, healthier future today.
September 2015
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Kid-Smart
Me
The rising generation has some flaws, as does every generation. But greatness also lies in their future.
30 HEALTHY IDAHO
Healthy-Idaho.com
“Generation Me” The Truth About
WRITTEN BY WHITNEY LEWIS
GUEST: “My self-esteem is through the roof because no one has ever been honest with me about how mediocre I am.”
it off, Twenge suggests that this me-based generation isn’t happy, even though they’re cocky.
INTERVIEWER: “What would you do if someone were to be honest with you?”
So are we doomed, leaving the world to Generation Me-ers?
GUEST: “I would immediately cry.”
Breathe easy. It turns out that not all is lost in a sea of student debt or the abyss of a video game-ridden basement. This group differs greatly from their parent generation of Baby Boomers, but contrary to common belief, Generation Me is surprisingly more of a generation WE.
Funny lines from a Saturday Night Live skit may capture a bit of truth or at least typify a trend (many) notice in America. More and more people complain of confident yet incompetent "adults" who can't handle the real world and instead are more interested in starting bands, playing video games, and balking at evaluation. Did the Baby Boomers just raise a bunch of big babies? Criticism of the rising generation runs rampant: kids live with their parents into their thirties; they don’t have real jobs, even after college; and many of these jobless, single, ungrateful “adults” think the latest smartphone is a necessity, not a luxury. In her intensely researched and widely read book, Generation Me, Jean M. Twenge wrote: Generation Me [those born 1970-2000] has never known a world that put duty before self, and believes that the needs of the individual should come first. This is not the same thing as being selfish – it is captured, instead, in the phrases we so often hear: "Be yourself," "Believe in yourself," "You must love yourself before you can love someone else." These are some of our culture's most deeply entrenched beliefs, and Generation Me has grown up hearing them whispered in our ears like the subliminally conditioned children in Aldous Huxley's Brave New World.” Many people worry that these teenagers and young adults are so self-absorbed that they will not innovate, improve, serve, and save the world we live in. And to top
FOUR GENERATIONAL DIFFERENCES
done with school, or about to be. Not anymore, much to the dismay of some Baby Boomers longing for grandkids and much to the dismay of many who only connect maturity with marriage and graduation. The average age of marriage in the United States has been rising for decades. According to the Pew Research Center, the median age for a first marriage is about 29 for men and 26.5 for women. Just fifteen years ago, in 1990, the median was 26 for men and 24 for women. Of course, whether of not the increased age is good is left up to debate.
You don’t have to spend time in a retirement home to know that older generations and computers don’t mix. Recently this point was proven and I couldn’t help but chuckle the other day when I overheard a sweet 62 year old call a BlackBerry phone a blueberry.
Tom Brokaw wrote a New York Times bestseller titled The Greatest Generation, referring to the men and women who fought in the world wars and shaped modern America. Their lives were in many ways and for many years, sacrificed for their country and families. He describes them as generally an unselfish, loyal group.
Technology is evolving not quite at light speed, but at Google Fiber speed—and this current generation is keeping right up.
In contrast, living with parents longer and postponing marriage are often seen as selfish decisions.
2. Open Book Life
4. Egocentric
1. Tech Savvy
Personal technology such as smart phones, tablets, blogs and Facebook have paradoxically made it possible to connect to millions of people while sitting alone in front of a glowing screen. While this trend has made staying in touch easier than ever, overwhelmingly numbers of useless, minute-by-minute updates from oversharing acquaintances flood the internet, reducing privacy and commodifying personal lives. From marriage and birth announcements to break-ups, dance parties and cupcakes successes, there's a growing impulse to document and share with a largely uncaring world.
3. Postponed Marriage & Parenting
Unlike prior generations though, this generation’s major life milestones do not mark the entryway to adulthood. In the 70s young adults around age 21, were probably married, or about to be. They were probably parents, or about to be. They were probably
To Twenge and others, it appears that this generation just wants to be happy! Is that too much to ask for? Twenge cited an Ellen episode where Ellen Degeneres said the most important thing is, "how you feel and being happy." But when I [Twenge] asked my mother (born in 1943) about this, she said, "In the early 1960s, most people would have said the most important things were being honest, hardworking, industrious, loyal, and caring about others. I can't even remember thinking about whether I was 'happy.' That's not to say we weren't happy—we just didn't focus on it. We do now. And in many ways it’s not working. People focusing on their own happiness are not shown to be any happier than those focused
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September 2015
31
on others or on developing character traits or talents. As a matter of fact, Twenge’s study shows that they are actually unhappier. Fortunately, not all Generation Me-ers agree with Ellen and Dan.
DOWNFALLS REFUTED…MOSTLY
The host of 13-33 year olds in the country compose the era Twenge named Generation Me. It is interesting to note that the focus on self—self-esteem, self-worth, self-respect, self-acceptance, self-talk, etc.—has not produced more happiness. But luckily, having fun and living according to the adage "you only live once" are not the sole focuses of this chunk of the population.
SERVICE-CENTERED
Contrary to accusations of selfishness, a study performed by the National Service Organization found that service is at a thirty-year high. Even in an economic downturn, the Me Generation showed that they are not always self-absorbed. Many Americans who are hunting for jobs use some of their free time to volunteer with local charities, schools and churches in such noble causes like saving libraries from closing, helping clean up parks, and helping children learn to read. The capitalists are involved too. “Companies such as Timberland and PricewaterhouseCoopers allow employees time off for public service. Others, like Target, are going into partnership with nonprofit groups to provide pro bono marketing and financial advice,” reports The Economist. These companies are mostly staffed by Gen Me-ers who are advocates for the public good and taking advantage of opportunities to help. When new service opportunities recently opened up with The Church of Jesus Christ of Latter-day Saints, thousands of young adults applied to volunteer 18-24 months to do service. Applications to serve a mission increased 470% in the first month the opportunity was presented. In less than a year the number of serving missionaries surged from about 50,000 to 70,274. A large portion of Generation Me is flipping their title over and proving that they are Generation We.
GRADUATING BACK HOME
Along with service increasing, so is higher education. Higher education means higher levels of debt. This debt, along with a floundering economy, has parked many young adults back at home. Far from being like the Lost Boys in Neverland, however, never wanting
to grow up, these young people are just trying to get some breathing room. Many university students and recent grads would prefer to move out and are trying to, surveys show. However, with housing and tuition costs going up, and in a less than vibrant economy, some are forced back to the nest for a while. Teenagers considering college are often oblivious to the financial punch in the mouth waiting for them, according to the 2015 Teens and Personal Finance Survey from Junior Achievement. Almost 50 percent of teens surveyed think their parents will pay for college, while only 16 percent of parents surveyed said they plan on paying for their child’s college costs. Because an 18-year-old might not have $10-20,000 sitting around for college, loans are taken out, or the teen just goes to community college. In fact, there has been a 32 percent increase in the number of teens attending a local community college instead of a four-year college or university, according to the survey.
WE
Living at home isn’t all that bad, even for the state of the union. “In most countries young people are increasingly sober and well behaved,” reports The Economist. “They are more likely to live with their parents and to be in higher education—across the European Union 28% of adults aged 25-34 still live at home. In Britain, the current generation of 18- to 24-year-olds is a lot less likely to have tried an illegal drug or to drink than those ten years older were at their age, and the same is true in most European countries.”
IN LOVE WITH YOURSELF
Beyond school and money, some resent this generation for how it appears more narcissistic than any before. But before we call them out for being oh so vain, consider the new scenario: camera phones and the internet. In response to this vanity accusation, a Generation Me-er wrote, “Our lives are published, printed, poked, and hashtagged with or without our consent, so naturally they [we] will be more concerned about their looks.” Facebook, Instagram, Snapchat, and video surveillance cameras are constantly capturing every outfit, hairdo and blemish. Any generation who expects to be debuted around the world would make sure to dress up, dress down, and be concerned about their appearance. Young adults get a bad rap, but circumstantial differences explain that these young adults aren’t as self-absorbed as some like to think!
ME TO WE = HAPPY : TIPS FOR THE NEW GEN
“Keeping up with the Joneses is harder now that Facebook shows you every cool picture all 687 of your 'friends' have ever taken,” writes Paul Hudson. “It takes a toll on how one views one’s own life. The comparing game encourages the exaggeration.” Young adults have high expectations for life and want straight out of college what they see their parents have 20 years after college graduation. Their high expectations are hitting a hard job market and the clash of reality, combined with the hourly Facebook and Instagram reminders of how fun everyone else’s lives are, creates great disappointment. Comparison is the name of the game leading to dissatisfaction and unhappiness. Twenge’s study based on the responses of 1.3 million young people analyzed against the same test questions administered to Baby Boomers in the 1950s and 60s resulted in evidence that the young people today who do focus on self first, suffer from more anxiety, loneliness, and depression. So young people, give Facebook and the Joneses European vacation photos a break. Live life for others by focusing on doing good and being good, and your experience will line up with research and Twenge’s mother’s theory that, by not worrying about your own happiness, happiness will still happen.
“Keeping up with the Jones is harder now that Facebook shows you every cool picture all 687 of your 'friends' have ever taken.” 32 HEALTHY IDAHO
Healthy-Idaho.com
Should You Post Pictures of Kids Online?
Kid-Smart picture you may not want some people to see. It becomes all too easy for a predator to know what school your child attends, what dance studio they visit after school, what day you do carpool, and your home address. Or, if you recently had a baby, is the hospital where they were born visible? How about their full name and birthday? Your child’s identity could be stolen with this information online.
HOW WOULD YOU FEEL IF IT ENDED UP IN THE WRONG HANDS?
97%
of moms on Facebook post pictures of their kids.
W RITTEN BY ANG EL A SI LVA
A
re the privacy and security settings on social media sites like Facebook and Instagram enough to protect you and your children from predators or identity theft? We like to think so. With smartphones, it’s just second nature to snap a quick picture and let our virtual social circle know what we’re up to. And most of us do it. A recent US study found that 63 percent of moms use Facebook, and 97 percent of them post pictures of their children. Similarly, 89 percent of those moms post status updates about their kids and 46% post videos of them. So even if our online “friends” are carefully screened, could those images, updates, and videos still somehow end up in the wrong hands? Constant technology and policy changes make the answer unclear of how “private” our online lives really are, but there are some things to consider if you choose to share pictures of your kids online.
your control and it is fairly difficult – if not impossible – to police the social media circles of everyone you know,” said Alice Marwick, who lectures on social media and digital culture at Fordham University in New York. If any of this raises red flags, don’t panic. There are options for sharing photos with specific individuals. If you still don’t trust posting photos on a social media site, there are online photo sharing pages that allow photos to be uploaded to a password-protected album, and you can send invites to your grandma, aunt, etc. so only they can view the photos by password.
WHAT INFORMATION DOES IT PROVIDE? It’s just a family picture in front of the van before the big road trip, what’s so bad about that?
WHO WILL SEE IT?
Well…
Even if your friends’ lists are carefully screened, did you know that if one of your friends “likes” a photo, all of their friends can see it too? If other people are in the photo with your kids and you tag them, it immediately goes to their profile and can be viewed by their friends and possibly even the public if their settings aren’t strict.
Is the house number visible? The license plate number on the car? Do you say how long you’ll be gone or where you’re going? Have you previously posted anything about what state or city you live in, or is that visible on your profile? Suddenly your entire friend list knows that your house is empty, for how long it will be empty, and where to find it.
“In reality, there’s lots of other people posting information about you without
Little pieces of information can be put together to form a bigger picture – a
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Perhaps the best question to ask yourself before you post a picture is “how would I feel if this ended up in the wrong hands?” Even seemingly innocent photos can be misconstrued on the internet. Avoiding innocent nudity or vulnerable situations can protect your children. If these photos could be downloaded or shared by anyone, is there potential that they could be shared on a website you wouldn’t be comfortable with? When in doubt, keep it private. Cherish those moments in your heart, not online. Is your location tagged? Did you know that several smart phones have a location setting that automatically tags your photos with the location of where they were taken? This information is then uploaded with the photo when you share it online. There are ways to turn these settings off, so look up the model of your phone and it’s location/ GPS settings to make sure you aren’t inadvertently leaving a trail.
HOW WOULD YOUR CHILDREN FEEL ABOUT THESE PHOTOS AS ADULTS? Adults today don’t have to look through their parent’s online profiles to find embarrassing photos or stories of them when they were children. But what about our children? Would they want a future employer, girlfriend, or college admissions office knowing about the tantrums they threw until they were 10? Or the car accident they caused as a teenager? Probably not. Again, before you post a picture or anecdote starring your child, ask yourself if it were a picture or story of you, would you want it online? Would you want all of your PARENTS’ friends to see it, not your own? I can’t say there’s a right or wrong answer to the question of if you should or should not post pictures of your children online. For many parents, including myself, social media has become a convenient solution to sharing the lives of my children with my friends and loved ones who aren’t here to share it in person. But ultimately, we must ask ourselves, “at what cost?”
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Getting Fat for Kids Is Different
New research from the National Institutes of Health compares how both adults and children gain weight, and the data shows that, compared to adults, children may be eating many more calories for each extra pound gained. Children under the age of ten, for example, have to eat two times the amount of calories to gain a pound of extra weight compared to an adult. Source: National Institutes of Health
teen appetite A surge in appetite around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty. How much of a surge? Let’s just say that mom and dad might want to oil the hinges on the refrigerator door and start stockpiling a small cache of their own favorite snacks underneath the bed. “Adolescents seem like they’re hungry all the time,” says dietitian Mary Story, “especially boys.” Kids who are big and tall or who participate in physical activity will still need increased amounts of energy into late adolescence. healthychildren.org
34 HEALTHY IDAHO
Modern Childhood / in the news
SNACK ON THIS
In the late 1970s, American children consumed an average of only one snack a day. Today, they are consuming nearly three snacks per day. As a result, daily calories from children's snacks have increased by almost 200 calories over the period. Source: USDA
= Lower BMI
Sleep Matters
The Perelman School of Medicine at the University of Pennsylvania recently published research showing that for people age 14 to 18, fewer hours of sleep at night is associated with an increased body mass index (BMI). Getting enough sleep at night could reduce the prevalence of obesity. Source: Pediatrics
High Anxiety “The average high school kid today has the same level of anxiety as the average psychiatric patient in the early 1950s.” Source: Prof. Robert Leahy, American Institute for Cognitive Therapy in New York City
MORNING MATTERS
Eating a healthy breakfast is associated with improved cognitive function (especially memory), reduced absenteeism, and improved mood. Source: National Institutes of Health
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Kid-Smart
A Guide to Nutrition for Your
CHILD ATHLETE W RITTEN BY C AITL IN SC HI LLE
MILLIONS OF CHILDREN PARTICIPATE IN SPORTS—ABOUT 46 MILLION, IN FACT. HOWEVER, THE PHYSICAL NATURE OF ATHLETICS CAN CHANGE YOUR CHILD’S NUTRITION NEEDS. BELOW IS A GUIDE TO ENSURE THAT YOUR CHILD ATHLETE IS GETTING ADEQUATE NUTRITION • EAT BREAKFAST. Eating breakfast is the best way to ensure your child eats a healthy diet throughout the rest of the day. Skipping breakfast often leads to consuming high-calorie, low-nutrition foods later in the day, which can hinder your child’s athletic performance. Make sure breakfast includes a good source of protein such as eggs or milk. • PROVIDE MEALS THAT COMBINE FOOD GROUPS, LIKE LASAGNA, BURRITOS AND STIR FRY. Providing food wellbalanced in protein, carbohydrates, and fats is key for proper physical maintenance. Do not restrict healthy fats or carbohydrates in an effort to get a child to lose weight, as this is not effective. • DON’T MODEL AN ADULT ATHLETE’S DIET. Adults primarily use carbohydrates for fuel during exercise, but children generally have metabolisms that can burn anything, meaning fat is easily converted as a fuel source, according to child nutrition expert Jill Castle, MS. In the late teens, carbs become a preferred fuel source. • DON’T FORGET ABOUT VITAMINS. In the pursuit of physical and athletic excellence, the focus is often solely on protein and complex carbohydrates. While these nutrients are very important to your child’s diet, make sure vitamin and mineral needs are being met as well. Vitamins do not provide more energy, but they help to unlock the energy stored in food. Vitamins and minerals play other important roles in keeping the body healthy and in peak performance shape. For instance, Vitamin D, calcium, magnesium, and fluoride help keep bones strong, reducing your child’s risk of experiencing an injury. Don’t rely on supplements for vitamins, however.
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• DON’T OVERFEED. Some parents might be tempted to give extra helpings to their child, because after all, she just had a soccer game and burned a bunch of calories, right? Not necessarily. Many recreational sports, especially for younger kids, aren’t that intense. Your child might not have burned any more calories than she would have playing in the backyard. And if they overeat at night, an appetite might not be there in the morning, robbing the children of nutrition needed later in the day. That said, more competitive athletics will in fact burn an enormous amount of calories that need replenishing. • DRINK YOUR WATER. The extra exertion of sports will make your child sweat more, increasing the need for water intake. Dehydration is dangerous, and in terms of athletic performance, dehydration decreases strength and reaction time. On this note, don’t worry about fancy sports drinks, which can actually have enough sugar to be harmful rather than helpful. Water is enough. • DON’T WORRY ABOUT PROTEIN. A study in Medicine & Sport Science found that young, elite athletes eat 2-3 times the amount of protein they need on a given day. Most young athletes will get their protein without even thinking about it. Too much protein can lead to dehydration and unwanted weight gain. Sooner or later your child will begin to care about his or her athletic performance. They will want to know how to feel and perform better. This is an excellent opportunity for parents to explain the concept of food as fuel. Teach that an empty stomach, or a
stomach fuel of sugar or excess fat will result in less capacity on the playing field. Explain what nutrient-dense food is, versus empty calories, and how your body responds to each. Be careful to emphasize the right principles. According to research published in the Clinical Journal of Sport Medicine, eating disorders have a much higher prevalence among athletes than among the general population. Weight-dependent or looks-focused sports such as wrestling and gymnastics have an even higher incidence of eating disorders. Parents should take special care to not emphasize weight or size, but instead emphasize healthful and balanced fueling of the body. Additionally, yearly physicals with a pediatrician are important for guidance on physical and nutritional matters. Sources: pamf.org, nih.gov
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Kid-Smart
KidStuff
TOYS AND TOOLS TO MAKE PARENTING EASIER
ChoreMonster
(smart device app) This is a cool way to get technology-hungry kids interested in doing something productive, namely chores. This smartphone app could be the ticket to obedient children and a clean house. It can be used by the whole family! Parents assign chores with points for each, and children keep track of what they have completed. With the points earned, children can purchase rewards that parents enter.
Boon PIPES Building Bath Toy set Leaky pipes have never been so fun. These colorful BPA-free bath toys create a fun, clean, constructive bath time experience. The pipes suction to the wall so the water goes back into the tub instead of onto the floor. The tubes are sturdy and highquality. Airflow from the holes make it so the pipes don’t get moldy over time.
Cost: $15
Bright Starts Baby Toy, Hide ‘n Spin Monkey This toy keeps kids engaged in a good way, providing lights and sounds that teach colors, and other interactive parts for developing motor skills.
Cost: $30
Step2 Duck Pond Water Table
First Years Quick Serve Bottle Warmer This bottle warmer is small enough to leave on the countertop or take on outings. It’s Latex free, BPA free, lead free, phthalate freee. This product also has an automatic shut-off when it runs out of water which means one less thing for you to remember.
If your child is fascinated with water, as many are, this is an amazing toy to have. This water play table includes two decorated ducks and a frog squirter, keeping children occupied with splashing fun. The simple but sturdy design makes summer time a blast. The cat tail scoop, center spinner, and frog launcher create a more interactive playtime with friends.
Cost: $15-$20
Cost: $35
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Eluding the
TANTRUM
A PARENTS’ GUIDE TO TODDLERS WHO GO NUTS
N
ot all children are created equal. Some seem to be born mellow, and others seem be born with their screaming button stuck in the “on” position. But oh, how much easier would life be if parents could perfectly predict the behavior of their precious children? Then there really could be a universal parenting manual. Unfortunately, temper tantrums are just a rite of passage for new parents as their precious babies enter the dreaded, yet wonderful, toddler years. But nobody enjoys dealing with a screaming, thrashing child in the middle of the store, or an inconsolable toddler in the middle of church. Rather than focus on what to do during the tantrum, here are some ways you can prevent the bomb from ever exploding, or at least from worsening. 1. Read your child’s mood. Toddlers often have certain behavioral patterns that give clues into whether they’re tired (and just fighting it), need to release some energy, etc. Use these clues to adjust the way you react and respond to your toddler. For example, when they’re tired, toddlers are especially vulnerable to outbursts and being even less reasonable than normal, as every parent knows. Try to avoid placing too heavy of demands or expectations at this time, because it is likely that not only will they go into a full-on tantrum, but also whatever you asked of them will not get done anyway (or you’ll end up doing it yourself). At this point, stick with what works —reading, bathing, singing, or some sort of wind-down routine. I’ve learned with my toddler that no matter how important it may be, anything we need her to do when she’s tired can wait. It’s just not worth it. 2. Validate your child’s feelings. When your child is upset over something you think is unimportant, like a broken toy, realize that his or her mind experiences the same emotions as you, but at a different level. That broken toy to them is equivalent to a lost wedding
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ring to you. Of course, to an adult, it can be easy to get frustrated and impatient when children get upset at these things, but how often do we have bad days or get upset at something we look back on as menial, only to hold our children to a higher standard when they get upset? Before responding, try asking them to acknowledge their feelings: “Are you feeling sad? Did breaking that toy make you angry?” Helping children learn to identify their feelings and not hide them or feel ashamed of them can help teach how to work through them. Children should grow up knowing it’s okay to feel and express emotion. 3. Challenge instead of threaten. This concept has completely changed how I interact with my own toddler. In the past when my toddler would throw a tantrum or get into trouble, I would usually respond with the classic, “you better stop or else I’ll take away that toy, or send you
“Tantrums are developmentally typical for young children to have and for parents to experience. They are the result of young children feeling overwhelmed, frustrated, and not being able to properly express themselves. It is important to note that as adults, we can experience tantrums in different ways when we are tired, hungry, overwhelmed, etc. The best thing adults and caregivers can do during a tantrum is to love the child and help them work through their feelings. By staying close and near, we teach children not to be ashamed of negative feelings, and to learn that these feelings are a part of life and that people can help you through them.” Amy Thompson, LMSW Manager of Clinic Operations and Programs Warm Springs Counseling Center in Boise
to time out, etc.” And her response was almost always throwing that toy getting across the room, as well as anything else in her path of destruction. It only ever escalated the bad behavior. The “you better… or else” approach is not the most effective. Rather than threaten bad behavior, challenging it works much better. Instead of threatening, trying
saying something like, “Uh oh, you shouldn’t get into that. I bet you can be a big girl and put them back, and then come have a snack with me!” Or, “I bet you can be a great listener and put that down, and then come play with me!” It takes patience, but the response is almost always positive. The positive reinforcement after the challenge is crucial, because toddlers want to play and have your attention, and those work as motivators much better than threats. The very nature of a challenge lets them know you believe in their abilities and have confidence in them, and that you have expectations for them. 4. Role play. This approach is often recommended when it comes to teaching children about strangers, saying “no” to drugs, or resisting peer pressure in other ways. It can also be effective to reinforce positive behavior in toddlers. After a huge blow-up, once your toddler has calmed down, go through and reenact the situation again, encouraging a better response. It may even become a fun game for them when you praise them with tickling or playing when they respond positively several times. This can also work before a tense or new situation, like playing with new friends or going to a new place. After all, practice makes perfect, no matter how old you are. 5. Love them. Love is the strongest, most powerful parenting tool you have. All too often, toddler tantrums are just a result of frustration, lack of understanding, or the inability to express themselves. I have found that sometimes, when all else fails, just scooping up my little one and holding her tight against my chest can relieve some of the worst tantrums. Just providing that sense of love, security, and reassurance can be enough to calm the troubled mind of a tantrumprone toddler.
September 2015
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Wellness
AISLE
WARFARE
A AN GE LA SI LV W RI TT EN BY
Relearn how to GROCERY SHOP 38 HEALTHY IDAHO
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YOU MAY THINK GROCERY SHOPPING IS JUST PART OF YOUR ROUTINE, THAT YOU KNOW WHAT YOU’RE DOING EACH AND EVERY TIME YOU ENTER THAT GIANT PANTRY OF ENDLESS CULINARY CONCOCTIONS. BUT A GROCERY STORE IS MORE LIKE A BOARD GAME, AND EVERY SECTION, DISPLAY, AND WORKER IS STRATEGICALLY POSITIONED TO GET YOU TO MAKE A MOVE. INDEED, YOU’RE LIKELY MORE OF A SUCKER THAN YOU REALIZE WHEN IT COMES TO GROCERY SHOPPING. DON’T BELIEVE ME? LET ME WALK YOU THROUGH SOME COMMON GROCERY STORE STRATEGIES SO YOU CAN RELEARN HOW TO SHOP WITH BETTER CONTROL, DODGING THE MARKETING TACTICS THAT HAVE DUPED YOU SO FAR.
1. Department Arrangement Consider almost every grocery store you’ve ever entered: the produce section is near the front, usually off to the right, with the bakery behind that in the back right corner. The meat and seafood section is in the far back, maybe off to the right a little, and the dairy section is almost always in the back left corner. Do you think this is random? Think again. The dairy section, specifically, is strategically placed so that you walk past almost half of the store to get there. This is because almost everybody who enters the store has some sort of dairy item on their list. It makes sense to put this section out of the way where you’ll have to pass everything else to get to it. Next time you’re at the store, be aware that your route to needed items is carefully calculated; this will help you resist enticing distractions.
2. End Caps and Product Placement Isn’t it so convenient that the stores put the items you really need right at the front of the aisle, and it even looks like they’re on sale? It’s a nice thought, but actually a calculated design. The end caps are meant to catch your eye, to get you to grab and go instead of comparing prices down the aisle. Even if you dodge this trap, marketers place kid-magnet products at your child’s eye level. Doesn’t it drive you crazy when your kid notices the Frozen characters on every kind of cereal, and your shopping suddenly becomes a battle against animated princesses? Again, not a coincidence. The end caps and eye-level (to you or your kids) positions are actually coveted positions that the food manufacturers pay extra for to market their products.
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These spots rarely promote a good deal or genuinely make things easier for you. They are, once again, convincing you to buy products. If you want a good deal, crouch down toward the floor, and compare the generic and store brands. Chances are you’ll still get what you’re looking for but at a much lower price. As for the cereal aisle, you’ll probably just have to avoid it altogether when you have your kids with you.
about it: was she placed in front of the hardware section? Or the cleaning supplies? Nope. She’s right in front of the peanut butter and Nutella aisle, and after that cookie you suddenly notice this and I mean it wasn’t on your list but let’s just see what’s down that aisle anyway. Bam! You just bought 40 pounds worth of Nutella. The grandma wins again.
5. Perimeter Peril 3. The Right Hand Disadvantage When you’re on a typical shopping trip, do you usually start on the far right of the store, making your way first past the produce and bakery? This isn’t a coincidence. Paco Underhill, an environmental psychologist and author of What Women Want: The Science of Female Shopping, reveals that grocery stores are planned that way: with 9 out of 10 people being right-handed, it is more convenient for shoppers to push the cart with their left hands and to grab things with their right hands. And stores are sure to place high-profit products at your right around the entirety of the store. First it’s usually baked goods, then produce, then meats, then dairy, then drinks, all at your right hand’s fingertips.
4. The Sample Stunt You probably feel so proud—you sampled the cookies the darling little old lady offered and were able to say “no thanks” when she asked you to buy a box. I’m sorry to say she still won. Her goal was not necessarily to get you to buy a box of those cookies. Her goal was to trick you into thinking you’re hungry. Think
You may have been taught that for healthy shopping, stick to the items sold around the perimeter of the store, right? Well, this rule is officially outdated. Marketers are one step ahead of their market, so with health-conscious people sticking to the outside, guess what food makers did? They put all of those grownup candy bars (i.e. protein bars, breakfast bars, etc.), and sugar-loaded “super smoothies” right where you expect the healthy items to be, slapped a green label on them and the words “omega-3,” and bam!—marketers just successfully sold their item to health-conscious people, who think they found a new, delicious “smart” snack (despite the zillion grams of added sugar those bars and smoothies have per serving). Realize that stores make the majority of their profit off of perimeter food items.
Don’t be fooled by the professional grocery store designers and food marketers anymore! Keep their strategies in mind, stick to your plan, and keep your money in your wallet by relearning how to navigate your grocery store.
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Mental Health Coordinator W R I T T E N BY B O N N I E S H E LTO N BOISE – There’s a new approach to addressing mental health issues in the Boise community. Boise Police Chief, Bill Bones, recently hired the department’s first mental health coordinator. With 13 years of counseling experience, Penelope Hansen has worked in the mental health field with law enforcement officers and members of the National Guard before becoming the new mental health coordinator for the police department. Her goal is to help Boise police officers recognize mental illness and help get people the treatment they need. “You want to make sure that those people are getting linked with a behavioral health service,” Hansen said. One way she is connecting with her new co-workers and the public is by riding along with the Boise police bike unit. It’s a way for Hanson to get to know community members and interact with people who might be in need of help. “It’s a great feeling to have Penelope out there, working with the officers and starting to make a difference,” said Bones. He says suicide rates are high across the country and creating a mental health coordinator position at the department was a priority. On average, officers respond to 13 welfare check calls a day and many times those calls involve someone with a mental health issue. “We want to be able to get them resources and help rather than dealing with it from an enforcement standpoint,” said Bones. “I don’t know what lives this position will save, but I can guarantee that it is going to save lives.” Hansen is working to build trust among her co-workers and with the public. She says the response to her efforts has been positive. “Law enforcement and the community are seeing that this is a good linkage,” she said. “More people are willing to come forward and try to get help and to use the service, so it’s good.” Chief Bones says he’s pleased with Hansen’s outreach efforts.
40 HEALTHY IDAHO
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September 2015
41
Nutrition
8 Underrated Veggies
Beets Rich in natural nitrates, beets are a great source of energy as they deliver more oxygen and nutrients into the bloodstream. Perfect for weight management, beets are high in fiber and potassium, while also supplying antioxidants.
& Why You Should Be Eating Them B Y M ONIC A KL AUS NER , C O- F O U ND E R O F VE E ST RO
Let’s talk veggies. While we all know the health benefits that come along with a balanced diet, too often we stick to a typical, common selection. Introducing different veggies to meals is a great way to add new flavors (and new health benefits) to your diet. Use these overlooked vegetables to spice up your routine; it’s easier to include them in your diet than you think!
Try It: Roast beets until they are tender and juicy, then mix them into a salad of baby greens topped with a drizzle of lemon and olive oil.
Rutabaga
Watercress
Mushrooms Did you know that mushrooms are the only fruit or vegetable source of Vitamin D? Filled with essential nutrients and antioxidants, including mushrooms in your cuisine can help fuel your body’s energy and enhance your immune system. Try It: Add thinly sliced white button mushrooms to your salad, or add a handful of crimini or shiitake to your soup.
Collard Greens Loaded with the three major antioxidantds found in foods – Vitamin A, Vitamin C and Vitamin E – collard greens help strengthen our body’s ability to fight the effects of chemicals and freeradicals. With amazing anti-inflammatory benefits, this cruciferous plant helps keep digestive health at its best. Try It: Add chopped collard greens to a stir fry mix, or steam and add a handful to your soup.
Simply used as a garnish for years, watercress has recently been deemed a powerhouse vegetable by many for its many natural benefits. With high levels of vitamins, calcium, magnesium and more, it may help reduce the risk of obesity, diabetes, heart disease and cancer.
Try It: Slice the rutabaga, toss with some olive oil and bake like French fries.
Try It: Add chopped, raw watercress to your sandwich by mixing it with tahini and chives for a new spread.
Red Cabbage Red cabbage’s intense purple color indicates a high concentration of antioxidants, including ten times more Vitamin A than its green counterpart. It is low in calories and an excellent source of Iron and Vitamin K.
Celery Root
Try It: Use chopped red cabbage for the base of a salad or coleslaw, or add as a taco topping.
Jicama One of the best sources of dietary fiber, which helps lower cholesterol and weight loss, jicama is also full of health boosting vitamins, minerals and nutrients. A great source of iron, potassium, calcium and magnesium, it helps boost energy levels.
No, not celery… its root. Aside from being a great source of antioxidants, dietary fiber, vitamins and nutrients, celery root, like its top part, provides many health benefits. From the excellent analgesic, antiseptic and anti-allergic properties to regulation of digestive system, the root should not be overlooked. Try It: Eat celery root raw with some hummus for a new take on a mid-day snack.
Try It: Add chopped jicama to your salads for a refreshing crunch.
42 HEALTHY IDAHO
Just a single serving of rutabaga provides you with 50 percent of the recommended daily value of Vitamin C! Low in calories and a rich source of soluble fiber, this almost unknown root vegetable can be used to maintain digestive health and aid in weight management.
Be adventurous and add one or a few of these underrated veggies to your shopping list. You’ll be glad you did.
ABOUT THE AUTHOR
Monica Klausner Costa Rican by birth, Monica found it hard to eat healthy when she came to the US for college. Frozen meals, the convenient option, were full of strange ingredients, so she and her brother decided to make their own meal system. Veestro is a modern, plant-based meal delivery service meant to make healthy eating consistent, delicious and realistic.
Healthy-Idaho.com
The title “Dr.” doesn’t always mean what it used to. Is your doctor a medical doctor?
If a provider uses “Dr.” look for the “M.D.” or “D.O.” after their name.
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Anxiety Attention Deficit Negative Self-Image Family Conflict
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September 2015
43
Best-Ever
I remember the salmon patties my mom used to make, which consisted of canned salmon with mayonnaise. Now I prefer to use fresh salmon, especially if it’s wild. (Wild salmon has more nutrients, especially beneficial omega-3 fats.) Make extra when you’re cooking salmon and save the leftovers to make this recipe. This is really an all-in-one dinner. The salmon provides great protein and healthy fat, the corn brings slow-release carbohydrates, and the pepper and onion round it out with antioxidants, minerals and vitamins.
Salmon Cakes
MAKES 6 CAKES • 1 lb cooked Pacific salmon fillet, skin removed, flaked • 1⁄3 cup diced red onion • 1⁄3 cup corn kernels, thawed if frozen • 1⁄3 cup diced red bell pepper • 1 tbsp unsalted butter 1. In a bowl, combine salmon, onion, corn and red pepper and mix well. Form into six cakes, each about 1.5 inches thick. Place on a plate, cover and refrigerate until set, at least 1 hour or for up to 12 hours. 2. In a nonstick skillet, melt butter over mediumlow heat. Add the cakes and cook until golden brown, about 5 minutes. Flip and cook until other side is golden brown, about 5 minutes. Transfer to a plate and let cool until warm to the touch before serving or cover and refrigerate for up to 3 days. VARIATION For a tasty lunch, serve them on a bed of Boston or butter lettuce with a simple dressing of fresh lemon juice, olive oil and minced garlic.
Maple Syrup–Glazed Pineapple This is the “northern” way of eating pineapple, coated with maple syrup and served while it’s snowing outside. But it’s so good you can enjoy it any time of the year. It used to be that foods like pineapple weren’t introduced to babies until after the 12-month mark, but there is no reason to wait. Sometimes babies can get a bit of a rash from acidic foods, so if you know your baby is susceptible, start with small amounts. MAKES ABOUT 2 CUPS • 2 tbsp unsalted butter • 21⁄2 cups diced pineapple • 1 tbsp pure maple syrup In a saucepan, melt butter over medium heat. Add pineapple and cook, without stirring, until all liquid from the pineapple has evaporated and the chunks begin to caramelize, about 8 minutes. Stir in maple syrup, reduce heat to low and cook until pineapple is fully coated, about 1 minute. Cut up or mash to desired consistency. Let cool to room temperature before serving or transfer to an airtight container and refrigerate for up to 3 days.
44 HEALTHY IDAHO
Courtesy of The Best Baby Food Recipes by Jordan Wagman & Jill Hillhouse 2015 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
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Healthy
Peanut Butter Balls INGREDIENTS ½ cup creamy natural peanut butter ½ cup honey ¾ cup nonfat powdered milk ¾ cup quick-cooking oats DIRECTIONS Combine all ingredients in a bowl; mix well. Use hands rolling dough into balls. Place on cookie sheet with wax paper, and refrigerate until set. Makes about 18 balls.
Cheese & Bacon
Quiche For the perfect breakfast or dinner.
Breakfast is quite honestly my favorite meal of the day, if you could give me a pasta based breakfast recipe then I think I’d be set. I love making quiche and serving it for breakfast or dinner. It’s such a simple meal to make. Prep time: 15 mins Cook time: 45 mins Total time: 1 hour Serves: 6 INGREDIENTS • • • • • • • •
1½ cup grated swiss cheese ¾ cup diced bacon 1 cup half and half 3 eggs dash of nutmeg ¼ teaspoon salt 1 unbaked pie shell Parsley for topping
INSTRUCTIONS 1. Cook bacon according to package instructions 2. Combine cheese and bacon and put into an unbaked pie shell 3. Combine eggs, cream, salt and nutmeg. 4. Beat until smooth and pour over the bacon and cheese mixture 5. Bake at 325 for 45 minutes or until firm 6. Top with parsley if desired ABOUT THE AUTHOR Emily shares her love for delicious recipes, travel, TV shows, easy crafts and DIY home improvement projects on her blog Love, Pasta and a Tool Belt (lovepastatoolbelt.com). Her favorite things include her wonderful husband, their two dogs and of course, pasta. You can find her on Twitter or Instagram at @LovePastaBlog.
ABOUT THE AUTHOR With five hungry kids, a husband in the NFL, and her own insatiable appetite, Christy Denney has plenty of mouths to feed. Her blog, The Girl Who Ate Everything, is filled with family-friendly favorites that will make your mouth water. If you’re looking for simple, delicious, and easy dishes the whole family will love, she’s your girl.
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trust your knees to the
expert.
Dr. Nicola offers the best Surgical and Non-Surgical treatments for chronic knee pain
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LA DR. NICO R ’S PREMIE O H A ID IS ING PERFORM N O E G R SU ES OCEDUR R P E S E H T REASURE IN THE T VALLEY.
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George A. Nicola, M.D. Learn more at WestIdahoOrthopedics.com and DrGeorgeNicola.com Facebook.com/HealthyIdaho
September 2015
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