Healthy Idaho | January '16 by Healthy Magazine

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January 2016

MEET OUR DOCTORS

George A. Nicola, MD Dr. Nicola is Idahoâ&#x20AC;&#x2122;s premier knee specialist, offering the best surgical and non-surgical treatments for chronic knee pain. Dr. Nicola specializes in young adult sports injuries, but treats active patients in all age groups. He specializes in an array of techniques from rehab to reconstruction due to sports injuries, joint preservation techniques to maintain activity levels in younger arthritic individuals, to quad-sparing knee joint replacements. His Rapid Recovery program for outpatient total knee resurfacing/replacement and his new minimally invasive Subchondroplasty procedure help separate Dr. Nicola from other knee specialists. He is an expert in computerized navigation for knee surgeries. If you are in good physical shape and athletic, Dr. Nicola can get you back in the game quicker and with more long term success. In his spare time, Dr. Nicola enjoys classic cars, fishing, sports, snow sports, hiking and traveling. All of which he enjoys most with family and his wife, Judy.

Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

URGENT & SAME DAY APPOINTMENTS with Idahoâ&#x20AC;&#x2122;s Premier Orthopedic Clinic

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.

208-895-0888

2 HEALTHY IDAHO

Jonathon C. Wolf, M.D. Craig R. Jamison, PA-C Hodaka Abe, PA-C Thomas W. Tryon, PA-C Bryce Wikfors, PA-C

Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmett

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GIVE HIM A SUPER START! Donâ&#x20AC;&#x2122;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.

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January 2016

Sometimes you find help where you least expect it.

Sometimes you find help where you least expect it. 4 HEALTHY IDAHO

Healthy-Idaho.com

We’d like to change that. Chris’s wife was injured in a car accident, and he quit his job to take care of her. He feared everything would fall apart. When he called SelectHealth, he found help—and human connection—in Tanner, a health benefits specialist who understood his concerns, found his wife the care she needed, and walked him through his claims questions. So go ahead—expect help from your health insurance company. It all starts with one good choice.

We’d like to change that. Chris’s wife was injured in a car accident, and he quit his job to take care of her. He feared everything would fall apart. When he called SelectHealth, he found help—and human connection— in Tanner, a health benefits specialist who understood his concerns, found his wife the care she needed, and walked him through his claims questions. So go ahead—expect help from your health insurance company. It all starts with one good choice. Facebook.com/HealthyIdaho

January 2016

JANUARY 2016

GREATNESS 10

Arm Yourselves

The Building Blocks of Greatness

Here are some simple ideas to be a better version of yourself. Some are easy, some are hard, and some you’ve probably never thought of.

Quit Messing Around

The KonMari method can provide the order your life needs. It involves only two central principles.

Running Shoe Guide

A dozen brands and a hundred varieties often overwhelm us, to the point that we sometimes just pick a running shoe randomly. If 2016 is going to be a serious running year, here’s your guide.

Controversy of the Month: Floss Before Or After Brushing?

Going through their nightly routine, some may wonder what is best when it comes to oral health. Get some insight into this common question.

Change the “Why” of Exercise

Weight and health seem like good motivators to start exercising more, but one researcher says there is a good reason why they’re rarely strong enough to actually change our habits.

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

LOCATIONS

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

“If you can show it, we can treat it.” 66 HEALTHY HEALTHY IDAHO IDAHO

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

CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAY.

960 433-9211 S Broadway Av Ste 200, Boise | (208)433-9211 (208) www.TherapeuticAssociates.com

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January 2016

Healthy

From the Editor

IDAHO

WITH

A NEW MINDSET I REMEMBER preparing a speech when I was a teenager and grabbing a small book sitting on my parents bookshelf. I think it was the first taste I had of the power of thought and persuasion. The key quote of James Allen’s wonderfully simple, yet powerful book has served as a theme of sorts in my life.

“A person is limited only by the thoughts that he chooses.” - JAMES ALLEN, AS A MAN THINKETH Limits. Thoughts. Choices. Can it really be that simple? There have been times, particularly as a financially struggling graduate student and young father, when I questioned the logic’s veracity. I thought rich, but I wasn’t (at least, not by how I shallowly defined riches back then). But the essence is that our lives, no matter where they started or where they are currently situated, are unlimited. We are not limited by the life we now live. However, we may be limited by our failure to think big, or by our assumption that we’re ‘doing the best we can.’ Look at your life and ask yourself—am I really doing my best? What could I be doing better? What am I missing because I’m not doing better?

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

JANUARY 2016 VOLUME VIII, № 1

Self-help gurus seem to unanimously concur that any time you’re ready to go beyond your life’s current limitations, you’re capable of doing that by choosing new thought patterns. In terms of income, this idea suggests that we receive our current income simply because that is the amount we have limited ourselves to earn. So, is it possible to bring in 5, 10, 20 times more by changing our self-limiting thoughts? There’s an easy way to find out. You must know others, perhaps less educated, less skilled or even less intelligent, who earn much more than you.

QUESTION IS, WHY? There’s a stimulating story recounted by Cynthia Kersey in her book Unstoppable about UC Berkley college student George Dantzig (Google him). George was a hard working college student who often focused on his studies late into the night. It caused him to oversleep one morning, and he arrived 20 minutes late for class. He jotted down the two math problems on the board, assuming they were the homework assignment. After many days working through the problems, George ultimately had a breakthrough and turned in the assignment to the professor the next day. A couple of days later, George received an early morning call from his energized professor. Turns out that the morning George was late for class he missed the professor announce that the two equations on the board were essentially unsolvable mathematical mind teasers that even Einstein hadn’t been able to answer. George Dantzig missed the thought-limiting explanation and, working without any imposed constraints, had solved not one, but two problems that had stumped mathematicians for centuries. Essentially, George solved the problems because he didn’t know he couldn’t. Limitations must be comforting to us because we love imposing them on others and ourselves. But, on occasion, when we sit back and consider the tremendous reservoirs of potential within us, we just might embrace the reality that we are immensely capable of doing virtually anything we determine. It’s a matter of how—not if—we can do it. Once you make up your mind to do something, it’s wonderful how the mind initiates the process of figuring out how. Take a moment and think about that.

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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 DIRECTOR OF OPERATIONS Marlo Anderson | marlo@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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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

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.

. . . ’ N I E G K M N A I O E T S R F AWE RKE MA YOU KNOW YOU WANT SOME.

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CONTENT MARKETING

DESIGN

WEBSITES

January 2016

ARM YOURSEL A GUIDE TO STRONG, SCULPTED ARMS

WRITTEN BYBY APRIL BEREZAY, ULTIMATEFITNESSCOACHING.COM

TRICEP PRESS DOWN

TRICEPS

MANY OF US THINK WE KNOW HOW TO WORK OUT THE ARMS, BUT AFTER A FEW SETS OF CURLS WE RUN OUT OF CREATIVITY. HERE ARE SOME EXERCISES FOR GUYS AND GALS THAT, WHEN COMBINED OVER THE COURSE OF A WORKOUT REGIMEN, ARE EXCELLENT FOR CREATING ARMS YOU’RE PROUD OF.

3 X 12 1.

Using a standing stacked weight cable machine, stand with straight back.

Grasp the bar palm down, but with upper arms parallel with your upper body, and forearms angled up.

Bend at the elbows to bring the bar down to your waist, till your arms are straight.

BICEPS

Tip: V-bar attachment preferred

NOTE: NONE OF THESE EXERCISES ARE SPECIFICALLY FOR MALES OR FEMALES, BUT THE TWO LISTS OF WORKOUTS SHOW THE VARIATION POSSIBLE WHEN FOCUSING ON ARMS. MOST OF THESE EXERCISES REQUIRE GYM EQUIPMENT, BUT DUMBBELLS ARE THE PRIMARY NEED.

CHEST & ARMS SHOULDERS

FEMALES

PREACHER CURL

10 HEALTHY IDAHO

INCLINE FLY 3 X 10

3 X 12

Lie on an incline bench and hold the dumbbells over your chest with arms straight.

Keeping arms straight, lower the dumbbells out to your sides, and raise them back up above your chest.

Hold a barbell underhanded with your arms straight and your elbows on a support pad angled down away from you.

Raise the barbell up to shoulder height, bending at the elbows.

Keep your shoulders stationary.

Tip: Pump the bar for 10 mini reps at the top to create the peak in the bicep.

90-DEGREE LATERAL RAISE 3 X 12 1.

Hold dumbbells out in front of you with arms bent up at a 90 degree angle. Upper arms should be parallel to your upper body.

Keeping your arms at a 90 degree angle, lift up and outwards to your sides, so your elbows reach shoulder level.

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BICEPS CONCENTRATION CURLS 4 X 10

CHEST

INCLINE PUSH UP LEG RAISE 3 X 15 1.

Enter push up position, but place your hands on an elevated step.

Push up to a straight arm position and raise one leg up behind.

Lower back down and repeat, alternating legs.

Sit on a bench holding a dumbbell with your elbow resting on your inner thigh and your arm straight.

Raise the dumbbell up to your shoulder, bending at the elbow.

Keep your elbow on your inner thigh throughout.

3 X 10

FOREARMS

TRICEPS

SEATED ARNOLD PRESS

SHOULDERS

LVES

MALES

Sit upright holding dumbbells at shoulder height with your elbows bent, palms facing you and arms close to the body.

Press the weights overhead, extending the arms fully and turning the palms to finish facing outward.

Keep your back flat throughout.

WRIST FLEXION 3 X 15 1.

Sitting with forearms on your thighs, hold a barbell out in front with your palms up and wrists extended.

Flex with the wrists and forearms, raising the barbell as high as possible.

The weight with this exercise should be lighter, as it is meant for the wrists and forearms.

FRENCH PRESS 3 X 10 1.

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Lie on a flat bench and hold dumbbells straight up above your chest. Bending at the elbow, and keeping the upper arm perpendicular to the body, bring the dumbbells down to either side of your head. Raise the dumbbells back to the vertical position.

ABOUT THE AUTHOR

April Berezay ultimatefitnesscoaching.com April Berezay is the Ultimate Fitness Coach. She works with highly motivated clients from all over the United States looking for total body and life transformation. She coaches for results in the body, relationships, spirituality, and business. In 2006 she completed her Exercise Science studies at Brigham Young University. She is a Certified Personal Trainer with the National Academy of Sports Medicine and Precision Nutrition. April is married with three beautiful boys, including twins!

January 2016

F I T N E SS

DENISE AUSTIN SHARES HER TOP TIPS

MENTALLY

FIT

CHANGE YOUR MINDSET AND CHANGE YOUR LIFE.

THERE ARE SO MANY THINGS WE CAN’T CHANGE IN LIFE, BUT WE CAN CHANGE THE WAY WE EAT, THE WAY WE MOVE AND ESPECIALLY THE WAY WE THINK. WAKE UP A FEW MINUTES EARLIER AND SQUEEZE IN 3 MINUTES OF YOUR FAVORITE EXERCISE Do a 360 full body workout – upper body, abs and lower body – in your bedroom in just a few minutes! Place your feet on the floor and your hands on the bed and do 10-20 pushups. This version is a little less challenging than a standard pushup since it’s on the bed. To target your mid-section, get down and do 20 sit-ups. My favorite are bicycles because they are a 360 degree workout for your abs (upper, lower and obliques). And then for lower body, there’s nothing better than squats. I like to call them, butt taps. You squat down and tap a chair or you’re the edge of your bed. This is really great for your butt and the lower half of your body. The 360 wakeup routine is a great way to start the day!

GET OUT OF YOUR JAMMIES AS FAST AS YOU CAN AND LACE UP THOSE RUNNING SHOES By putting on your fitness attire right away you get psyched and motivated. Now that your all geared up in your workout clothes, you have to squeeze in some type of exercise. Even if it’s a quick walk!

MAKE EXERCISE ACCESSIBLE Your muscles don’t know if you’re at a fancy gym or sitting at home watching TV, so use that extra time at your office or while you’re on the telephone to lift some light weights.

SIGN UP FOR A FITNESS PLAN TO HELP GET YOU STARTED AND KEEP YOU MOTIVATED Find a great group or an online plan that gives you the tools they need to achieve your goals by combining exercise, nutrition and motivation.

PURCHASE BEAUTIFUL ACTIVEWEAR that makes you feel great and will motivate you to get moving and keep moving. Find some inspiring activewear!

NEVER, NEVER, NEVER GIVE UP on your goals or shaping your dreams. If you slip up, remember: Every day is a new beginning, take a deep breath and start again.

12 HEALTHY IDAHO

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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

1943 Locust Grove Road Meridian, ID 83646 January 2016

RUNNING SHOE

Many runners enjoy a shoe that provide versatility and comfort for a run; the Brooks Ghost provides just that. There is enough cushion to absorb the shock from street running, but it is also has enough traction for trail running as it protects your feet from rocks and uneven ground. Also, they are great for a gym workout as well. These shoes work wonderfully for any runner in need of a stiff shoe and arch support enough to do the job and last for a long time.

REVIEW

HEALTHY UTAH 2016

Brooks Ghost 8

Pro: All-around shoe, Long-lasting Con: Heavier WRITTEN BY RYAN CHASE

New Balance Vazee

Vibram Spyridon MR

Brooks Launch 2

Finding shoes that fit runners with high arches can be just as hard as finding a shoes for runners lacking in arches. The New Balance Vazee has great traction and maintains its shape, giving high-arched runners comfort with that knowledge. The Vazee works in any weather conditions, however they tend to not be the best in hot environments. They are well-built, sturdy shoes that last a long time, maybe even an entire year for people who don’t run an extreme amount of miles.

Running with the barefoot experience that Vibram offers usually means sacrificing some of the pleasantries running shoes offer. However, with Vibram’s new running shoe lineup, that is not the case. The Spyridon MR is a great trail running shoe option with great protection and breathability while offering traction and responsiveness. They work well in almost any situation that requires feet. They can be used as running, hiking, and water shoes and thrive in any weather. The MR was specifically designed for mud runs, but like any other Vibram shoe, can be used for much more.

When people begin running, shoes with a good bounce makes the new experience more enjoyable. More so, a bright shoe makes you want to wear them even more. The Brooks Launch helps old and new runners enjoy running more. Runners feel propelled forward while running in these shoes, making running feel faster and increasing the desire to run longer. Overall, these shoes are great for rejuvenating your running experience, and if these shoes work for you, you will love every run.

Pro: Con:

Light-weight, Sturdy Don’t breathe well

Versatile, Lots of traction Not great on ice

Good bounce, Nice grip Would not use on a trail

Altra Torin 2.0

Vibram Bikila EVO

Brooks Pure Grit 4

Barefoot running can be tough on your feet, especially when starting out. Fortunately, with the Altra Torin 2.0, runners get a cushioned barefoot experience, as the shoe is designed to replicate the foot’s natural movement and support. This shoe is perfect for running on pavement; your run on the hard cement will be similar to running barefoot on soft grass. With plenty of toe room, you are bound to enjoy your transition into barefoot running (if you so choose), but the experience is enjoyable enough, you may just stick with these shoes for a while.

The best-liked running shoes are usually the brightest, and the Vibram Bikila EVO definitely turns heads. These shoes are a great running shoe for the street runner. They are lightweight and feel fantastic, but most of all, there are no sacrifices in speed that you would make with barefoot running. These shoes breathe really well, but I would suggest wearing socks with this shoe to avoid blistering. Overall, this shoe is great for running around, gym workouts, and casual walking. One thing is for sure: your friends will want a pair too.

If you are looking for a lightweight and sturdy trail shoe, look no further. The Brooks Pure Grit is a versatile trail shoe that handles all your running needs well. Traction on these shoes do well on trails and snow, but can be slippery on ice. Fortunately, the shoes work well with traction cleats, unlike other running shoes, so ice will not be an issue. Overall, this is a great option for the casual to enthusiast runner.

Pro: Con:

Simulates barefoot running, Extra toe room Not aesthetically pleasing

14 HEALTHY IDAHO

Nice to look at, Flexible Can cause blisters

Pro: Con:

Light-weight trail shoe, Lots of traction A little too stiff

Healthy-Idaho.com

F I T N E SS

FOR WORKOUTS, IS COLD WATER BETTER THAN ROOM TEMPERATURE? WRITTEN BY ALLYSON JONES

You’ve finished a set, and it’s time to get a drink. You’ve been thinking about your ice-cold water bottle sitting against the back wall. You know it will be a much-needed contrast to the warmth of your body and the heat of the room. At the moment, you’re probably not questioning whether room temperature water would be better for your workout, but in fact, this very debate is subject of much study. Turns out cold water takes the cake in the debate. (Don’t focus too much on the cake metaphor; this is a workout article.) Drinking cold water before, during, and after your workout is the healthiest and most effective way to hydrate your body. When you exercise, your body temperature rises. This causes your muscles to loosen and calories to burn. It has been proven that drinking cold water can help delay the rise in body temperature that happens when working out. This can improve workouts by helping you to last longer and exercise harder. A study done by BioMed Central concluded that the participants who drank cold water during their workouts were able to delay their increase in corebody temperature two times longer than those who drank room-temperature water. Drinking cold water during your workout can help you last longer and, in turn, burn more calories.

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Why is it important to keep your body temperature moderate when exercising? If your body gets too hot, it instinctively makes you sweat by circulating more blood through your skin. Sweating is healthy; it detoxifies and cools you off, but in excess it can dehydrate you. The main problem with more blood circulating through your skin is that it leaves less blood to go to your muscles. This includes your most important muscle: your heart. This lack of blood causes your heart rate to increase. Drinking cold water helps you keep your core temperature moderate, which helps enhance your workout and defend against a dramatic increase in heart rate. Not letting your heart rate get too high is one of the best ways to ensure lasting longer in a workout. When your heart rate gets too fast it can cause you to become dizzy and tired. A fast heart rate can also cause shortness of breath and even chest pains. When this happens, you are no longer able to perform at your best. So when it’s finally time to get your drink and head home, be proud of yourself for packing that ice-filled bottle. Going for the cold water over room temperature water is the best way to improve your workout. You know what you’re doing! Sources: Jissn.com, BioMed Central, Journal of the International Society of Sports Nutrition

January 2016

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

HEALTHY MAGAZINE

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

COLD vs. ALLERGIES

LET’S FIGURE IT OUT! WRITTEN BY DR. TALREJA

ARE YOUR SINUSES COMING DOWN WITH AN INFECTION OR REACTING TO ALLERGIES? COMMON COLD AND ALLERGIES SHARE VERY SIMILAR SYMPTOMS - LIKE COUGHING, SNEEZING AND CONGESTION - AND HENCE, IT BECOMES DIFFICULT TO DECIDE IF YOU SHOULD TOUGH IT OUT OR TAKE ANTI-ALLERGY MEDICATIONS. HERE ARE SOME GENERAL GUIDELINES TO HELP YOU DISTINGUISH BETWEEN THE TWO. HOWEVER, SEEKING THE HELP OF A MEDICAL PROFESSIONAL SHOULD BE THE BEST STRATEGY TO CONFIRM THE DIAGNOSIS.

COLD OR ALLERGIES? ASK YOURSELF THE FOLLOWING! 1. Do you have a runny nose?

A runny nose can be caused by both allergies and a cold. But if, over the course of few days, the thin, watery mucus becomes thick and discolored yellow or green, then you are possibly affected by a respiratory infection.

2. Do you have itchy eyes?

Itchiness is often caused by allergies. Most of the allergy symptoms are present on both sides of the body. To distinguish that your itchy and red eyes are not caused by viral conjunctivitis (aka, pink eye), its best to check in with your doctor.

3. Do you have aches and pains?

A low-grade fever, with or without generalized uncomfortable body aches, usually accompanies a cold. A sore throat and swollen glands is common with a cold and not present with allergies.

16 HEALTHY IDAHO

4. How fast did it occur?

Sudden onset of symptoms with watery eyes, sinus mucus or congestion out of nowhere, is possibly the result of allergies. Symptoms of a cold occur gradually, unlike allergies.

5. How long have you been feeling bad? Colds typically last from a few days to two weeks. However, allergic reactions can persist for as long as the allergen exposure is present, like cat dander or sagebrush.

6. What time of year is it?

Allergies tend to come during the change of seasons, with pollen exposure specifically in the spring, summer or fall. Colds can occur anytime of the year but tend to come on in the winter months. However, dust mite, mold and animal dander allergies can be present all throughout the year. Staying indoors during cold season increases the exposure to these allergens. If you notice that your symptoms

occur at the same time every year, they’re likely caused by allergies. If you are still not sure of what the reason of your “sniffly” nose is, see your primary care doctor or book an appointment with an allergist to help you feel and breathe better.

ABOUT THE AUTHOR

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

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W E L L N E SS

FASCIA-CANCER RECENTLY A JOINT CONFERENCE WAS HELD AT HARVARD MEDICAL SCHOOL ON FASCIA AND ITS RELATIONSHIP TO CANCER. IF YOU HAVEN’T HEARD OF FASCIA, IT IS THE CONNECTIVE TISSUE IN OUR BODIES THAT SURROUNDS, PENETRATES, AND BINDS ALL OF OUR OTHER TISSUES TOGETHER. IF YOU PEEL AN ORANGE, FASCIA IS SIMILAR TO THE WHITE STUFF UNDER THE PEEL THAT BINDS AND SEPARATES THE WEDGES AND IS CONTINUOUS DOWN TO THE SMALL TEARDROP PIECES WITHIN THE WEDGES. FASCIA CAN BECOME STIFF WITH AGE OR AFTER INJURY OR SCARRING. The premise of this conference was to bring to light the early research about how tissue stiffness has an effect on cancer. There is growing evidence that increased tissue (fascia) stiffness can change how the cells in our body work. Lab studies are showing that there are ~3,000 genes in our cells that show a different expression when surrounding tissue stiffness is increased. Decreasing this tissue stiffness can make a cancer cell turn off or reduced to a less dangerous state. There is much work on the research side to be done, for sure. However, the experts on the panel at this conference suggest some simple things all people could probably safely do to either reduce the risk of cancer, or possibly help when battling cancer.

1. Exercise aerobically, 30-60 minutes a day, 5 days a week, at a moderate intensity. 2. Meditate daily for relaxation. 3. Eat more colorful fruits and vegetables. 4. Have regular massage therapy and bodywork.

Therapeutic Associates Physical Therapy - SE Boise has taken this groundbreaking new information about tissue stiffness and incorporated it into the Physical Therapy treatments and its Wellness programs. Physical Therapists often use manual techniques to improve range of motion, reduce pain, and improve mobility, but now we think about our interventions on a whole new level. There is so much to research, but our hands-on treatment for aches, pain, and stiffness will focus on reducing fascial stiffness even more so now since it appears to help with cancer. In addition, our Wellness team offers so many ways to keep the body fit and healthy that match with anti-cancer recommendations, including Myofascial Release, Fascial Distortion Model, Massage Therapy, Reiki, Personal Training, and even a brain training program (BrainyEX) to sharpen the mind after injury or chemotherapy and possibly delay the onset of dementia.

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ABOUT THE AUTHOR

Matt Booth DPT Matt is clinic director of Therapeutic Associates Boise Physical Therapy – SE Boise. His clinic offers specialties in treatment of sports and work comp injuries, chronic pain, and Men’s Health issues of pelvic pain. Matt blends his athletic interests of running, cycling, and triathlon into the clinic to offer specialized bike fitting, treadmill video gait analysis, and injury prevention/treatment workshops.

January 2016

F I T N E SS

ne recent study from Duke University says no. The researchers involved in the study were disappointed with the study results—because adults and young adults in the U.S. use smartphones at such a high rate, they hoped that apps would prove to be an effective intervention to fight the obesity epidemic. However, over the course of multiple years, study participants who used weight-loss apps were no more successful than those who were simply given a few pamphlets about diet and exercise at the very beginning of the study.

WEIGHT-LOSS APPS NOT EFFECTIVE FOR YOUNG ADULTS, STUDY SHOWS

So why weren’t the apps effective? Dr. Laura Svetkey, lead author of the study, points to a couple of reasons. First of all, using an app doesn’t provide the same intensity as working with a coach or trainer one-on-one. Additionally, the trends seem to indicate that people stop using apps after a while, indicating an initial excitement, but then use fades as excitement fades. How do we combat this tendency to let interest and excitement wane?

WRITTEN BY C AITLIN SCHILLE

“We know that in general, the more engaged people are in intervention, the more they’re going to succeed from it, and so perhaps we need to rethink how to make a weight-loss intervention on your cell phone more engaging,” says Dr. Svetkey. The reasoning behind targeting young adults, the population with the highest smartphone use, is that not only are rates of obesity and overweight high, but being overweight or obese during these years often leads to poor health later in life. As Dr. Svetkey alluded to, one key to reaching this specific population may be finding ways to make weight-loss and health apps more exciting and engaging.

HEALTH APPS FOR SMARTPHONES ARE QUITE PREVALENT. A QUICK BROWSE OF THE HEALTH AND FITNESS SECTION IN THE APP STORE WILL SHOW EVERYTHING FROM THE “PACER” APP TO TRACK YOUR STEPS AND ACTIVE MINUTES TO THE “MYFITNESSPAL” APP TO TRACK YOUR CALORIES AND FOOD INTAKE. THESE APPS ARE POPULAR AND INCREASINGLY ACCURATE IN TRACKING VARIOUS METRICS. BUT ARE THEY EFFECTIVE IN HELPING US BE HEALTHIER?

18 HEALTHY IDAHO

Sources: npr.org, dukemedicine.org, blogs. nytimes.com

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January 2016

F I T N E SS

EXERCISES PEOPLE ARE AFRAID TO DO Why this holds you back, and how to move forward

WHEN IT COMES TO WORKING OUT, THERE ARE A LOT OF PEOPLE WHO ARE CONCERNED ABOUT INJURING THEMSELVES OR DOING THE EXERCISES WRONG, SO THEY END UP ONLY DOING THE TREADMILL OR THE ELLIPTICAL AS OPPOSED TO DOING THE THINGS THAT WILL HELP THEM TO ACTUALLY CHANGE THEIR BODY COMPOSITION, WHETHER THAT IS TO LOSE WEIGHT OR TONE UP. 1. THE SQUAT

This can be especially scary for those prone to knee injuries or lower back injuries, but the squat is one of the most important exercises you can do when it comes to seeing results. Squats train the largest muscle group in your body, the legs, and burn more calories than many other exercises, while changing your overall body composition (when combined with correct nutrition). When you are squatting, make sure you keep your core tight and your back straight. Don’t arch the back or let knees go over toes. A good recommendation is to start with 1-3 sets of 10 with light to moderate weight.

20 HEALTHY IDAHO

2. THE DEADLIFT

The deadlift can be an intimidating move if you have never worked out before. The purpose of this exercise is to strengthen your lower back and core. The main emphasis when performing this exercise is safety, and on keeping your back straight. Suck your belly button in towards your spine and really focus on not allowing the back to “roll” forward so you can protect your spine. There are many benefits to doing the deadlift; one being it recruits multiple large muscle groups which in turn help the body to burn more calories and build more muscle.

3. THE HIP ADDUC TOR MACHINE

The third exercise people can be a little embarrassed to do is the hip adductor machine, which strengthens your inner thighs and is not just an exercise for women. This part of the body is often neglected or under-trained because most pieces of gym equipment do not target this area, and because people don’t think to train their inner thighs. If you are too embarrassed to do the hip adductor machine then replace it by doing sumo squats instead using an exercise ball or barbell. The key is to have toes pointed outward with a wide stance.

ABOUT THE AUTHOR

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

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January 2016

QUANDRIES YOU DECIDE...

Should I Floss Before or After Brushing? The question isn’t whether or not we should floss—flossing has proven effective in combating plaque and gum disease for many decades now. The debate these days is when to floss, and the jury is split. In fact, 47 percent of people say that they floss before brushing, while 53 percent choose to floss after. Few studies provide evidence for benefits that come from flossing before or after brushing, and the American Dental Association claims that either way is perfectly fine. The most important thing is to floss once a day. Other dentists have personal opinions as to why the case should be made for flossing before or after; you can weigh the pros and cons and decide for yourself.

FLOSSING BEFORE BRUSHING • Fluoride from the toothpaste can sink in deeper, reaching spots that the floss cleared out • If you floss first, you’ll floss! It’s easy to forget flossing after the main task of brushing is over

The most important thing about flossing is that you do it every day. I prefer after brushing, before you rinse. You will still have some toothpaste residue on your teeth. Hopefully, it’s a toothpaste with flouride. Flossing helps carry that paste and flouride in between the teeth where most cavities tend to form and where your gums surround your teeth. This will help lessen your likelihood of future cavities. There are many different types of floss

Regardless of whether you floss before or after brushing, flossing is essential to good oral hygiene. It can reduce inflammation in the gums and risk of gingivitis. It can also break down particles of food that cause halitosis, or bad breath.

FLOSSING AFTER BRUSHING

• Flossing can dislodge food and plaque, which is later swept away by brushing with a toothbrush

and tools for cleaning in between your teeth. Consult with your dentist to find out which is best for you and your situation.

Dr. Wade Pilling Aesthetic Smiles in Meridian www.loveyoursmileidaho.com

• Toothpaste contains fluoride. If you floss after brushing, the mouth has already been fluorinated and the floss can push the fluoride into tight space • You can go through and catch any spots that may have been missed while brushing

OTHER FLOSSING TIPS FROM THE AMERICAN DENTAL ASSOCIATION • There is no benefit from using waxed or unwaxed floss—it’s just your preference • Do not rinse and reuse floss! The fibers can break and leave extra debris in between your teeth • The time of day makes no difference • When the floss reaches the gum, make sure to curve the floss into a “C” towards the teeth on each side. This ensures that all of the plaque is caught • Don’t forget to run the floss along the backside of the teeth

Find a flossing routine that is easy to remember and works for you. Your teeth— and finances—may thank you in the long run. Source: ada.org, www.mouthhealthy.org/en/az-topics/f/flossing

22 HEALTHY IDAHO

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January 2016 Dr. Wade Pilling, DMD23

GREATNESS

ore exercise is a good New Year’s resolution, no doubt, but there is a disconnect—the CDC says only 1 in 5 Americans get the physical activity they need. One experienced researcher says it’s because our reasons for exercising aren’t motivating enough, and she has the research to back up her theory.

CHANGE THE

“WHY”

Dr. Michelle Segar, director of the Sport, Health and Activity Research and Policy Center at the University of Michigan, wants to change the way people think about exercise. With twenty years of research experience under her belt, Dr. Segar asserts that changing the reasons we exercise will change our exercise habits.

OF EXERCISE

Sound too easy? Let’s walk through the mental framework of exercise. Why do you exercise? Typical motivation to exercise includes weight loss and health. In fact, one of Dr. Segar’s studies found that the majority of study participants listed either weight loss or health promotion as their top motivation to exercise. The kicker? The study also showed that people who cited weight loss or health promotion as their reason for physical activity actually exercised the least!

HOW A SIMPLE CHANGE IN THOUGHT PROCESS CAN HELP YOU ESCAPE AMERICAN EXERCISE NORMS

Dr. Segar wants to change the reasoning from weight loss and better health to simply feeling better. Focusing on weight loss and better health cause the benefits of exercise to be thought of as an abstract concept to be reaped in the future. Dr. Segar believes focusing on feeling better causes the benefits of exercise to be immediate. “Immediate rewards that enhance daily life— more energy, a better mood, less stress and more opportunity to connect with friends and family—offer far more motivation,” she said in an interview. After all, our current culture is one of instant gratification, which may be a driving force behind obesity and the lack of exercise. So as you set a new exercise goal, keep in mind this phrase: “I exercise to feel better.” You can acknowledge that a healthy weight and a healthy body may be side effects of exercise, but focus on feeling better as your primary motivation. “Feeling better” consists of immediate benefits such as increased happiness, reduced stress, increased energy, decreased symptoms of depression, and a boost to self-esteem.

You’d think weight loss or general health would be enough to keep us in the gym, but research suggests it is not. The rewards may not be immediate enough to keep us motivated.

So remember, exercise gives you incredible benefits in the present, even if weight loss lies further down the road. Sources: nytimes.com, more.com

24 HEALTHY IDAHO

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28 HEALTHY IDAHO

RIT

BUILDING BLOCKS OF GREATNESS

L R IC

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STAGNATION IS MISERY. See who you are and who you want to be, and take on the personal responsibility of progression.

THINGS TO EXPERIENCE

ATTRIBUTES

TO BUILD 1. Authenticity 2. Courage

3. Decisiveness 4. Humility

5. Optimism 6. Yearning

7. Zealousness

1. Make money on the side

This is a great way to feel in control of your life, to recognize your own talents, and feel more hopeful for the future.

2. Go to a historic sporting event

The Kentucky Derby, U.S. Open and the Masters are places to witness some of the world’s most talented people. Escape the “I wish I could do that” mentality as you find yourself actually there.

3. Rent a motorcycle and ride it Stop wondering what things will be like and start creating memories.

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January 2016

THINGS TO DO 1. Learn the waiting game Waiting, whether at a doctor’s office or in a supermarket line, is a fact of life. It is not necessarily lost time, however. Grasp this time to breathe, thinking not about how long it will take you to get to your next task, but instead about something more pleasurable. Plan a week’s worth of meals, jot down thoughts in a journal or simply daydream, without worrying about the clock.

2. Say “no” A big part of simplifying your life is learning to say “no” to activities that are less meaningful to you, say the experts. Time is finite and precious, so focus on what is really important to you and spend the time there. Don’t think that saying “no” will cause ill feelings; people will be more sympathetic than you think.

MORE THINGS TO EXPERIENCE

3. Remove something from your day’s to-do list (without doing it) Rather than trying to figure out how much you can accomplish in one day and scheduling yourself beyond the max, try putting a little less on your plate. Highly efficient people get caught in the trap of their own efficiency, raising the ante on themselves and their time with every passing year. Eventually, the weight becomes crushing.

4. Build something salajean / Shutterstock.com

Think of something you need around the house and learn how to build it. Learning about your own abilities to create things you need is an important part of developing a sense of self-worth.

5. Make a list of your grudges, and do what it takes to get rid of one Grudges are rooted in denial. What he said or what she did may continually hurt us, but we deny that it matters. Learn to forgive, or go communicate with those who’ve hurt you.

6. Throw a dinner party for people you love Great people remember what really matters (hint: it’s people).

1. Go to a renowned music festival Lollapalooza, Coachella, South By Southwest, Ultra Music Festival, Hangout Fest, Sasquatch!, Newport Folk Festival and more offer a chance to see true musical talent in an explosive environment.

2. Touch your toes It may take a month, but keep stretching. Stop saying you can’t.

3. Go see one of the late night shows Colbert, Conan, Kimmel and Fallon are some of the best entertainers of the century. Will you just rely on your TV or actually experience them? Humor can be an important part of being great.

30 HEALTHY IDAHO

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PODCASTS TO LISTEN TO 1. On Being, Trista Tippett 2. Strangers 3. TED Radio Hour by NPR 4. Stuff to Blow Your Mind 5. KCRWâ&#x20AC;&#x2122;s Here Be Monsters, Jeff Emtman and Bethany Denton 6. The Partially Examined Life

BOOKS

PEOPLE TO EMULATE

TO READ 1. The Age of Innocence, Edith Wharton 2. Go Tell It On the Mountain, James Baldwin

1. Ann Bancroft Bancroft was the first woman to reach the North Pole on foot and by sled, and the first woman to ski across Greenland. She also skied across Antarctica, a 1,700-mile journey that took 94 days.

2. Eric Lidell Lidell was Scottish missionary, rugby player and Olympic sprinter who refused to run his Olympic 100 meter heat because it was on Sunday. He instead ran the 400 meter race, with only a few months of training. He broke both the Olympic and World Record for that distance.

3. William Wilberforce In the late 1700s in England, there was a movement against the slave trade. William Wilberforce was a leader in parliament raising awareness about the awfulness of slavery and pushing abolition. After many years and dozens of defeats, his work resulted in key legislation against the slave trade.

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3. A Personal Matter, Kenzaburo Oe 4. Infinite Jest, David Foster Wallace 5. Tenth of December, George Saunders 6. Siddhartha, Hermann Hesse January 2016

GREATNESS

TRIPWIRES ON THE JOURNEY TO SUCCESS

WHAT’S HOLDING YOU BACK FROM A HIGHER LEVEL YOU?

YOU FOCUS ON THE INJUSTICE OF EVERYTHING.

YOU GET LOST IN THE INFINITY OF THINGS YOU COULD OR SHOULD DO. It’s overwhelming to think about all the ways we could improve, or the things we could do to live a fuller life. Sometimes it’s so overwhelming that we do nothing at all.

Humans tend to make themselves the victim.

2 32 HEALTHY IDAHO

YOU’RE CONTENT WITH THINGS YOU DON’T REALLY LIKE. Your job is good enough, your waistline is okay and your diet habits aren’t bad. Reach the higher level you by ditching mediocrity.

YOU DON’T SAY WHAT YOU WANT TO SAY. Sometimes we feel the desire to communicate something from deep within us. It isn’t calculated or wrote, but something completely raw and natural. But we convince ourselves not to say it.

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IN THE NEWS WEIGHT GAIN FROM CERTAIN VEGGIES In general, eating more fruits and veggies is good for weight loss, but new research from the Harvard School of Public Health warns about consuming too many starchy vegetables. Their study showed that participants who ate more starchy vegetables (potatoes, corn, peas) tended to gain weight, while those who ate more non-starchy vegetables and fruits (green leafy produce, apples, string beans) lost weight. Source: PLOS Medicine

YOUR COWORKERS DONâ&#x20AC;&#x2122;T CARE ABOUT YOU A survey of 1,500 U.S. office workers by Staples, the office supplier, found 55 percent of those who got the flu last year went to work sick.

20,0000 ER VISITS

FROM SUPPLEMENTS PER YEAR A new study published in the New England Journal of Medicine found that dietary supplements led to more than 20,000 visits to the emergency room yearly. Allergic reactions, heart trouble, nausea, and vomiting were tied to a variety of supplement products, like amino acids, vitamins, minerals and herbal pills. Source: nytimes.com

BETTER TO BE BORN IN SUMMER Research from the University of Cambridge found that females born in summer months were heavier at birth than those born in wintertime. They were also taller as adults and had later onset of puberty. Researchers also found that children born in summer were more likely to attain a higher level of education. Source: Heliyon

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January 2016

GREATNESS

GET CONNECTED 3 NETWORKING GUIDELINES FOR BEING A BETTER PART OF THE HUMAN FAMILY Networking is good for a number of reasons. It allows you to be more ready for a variety of circumstances, it allows you to help others, it makes you more interesting and it can bring joy through connecting with other humans. 34 HEALTHY IDAHO

1. IT’S NOT JUST A BUSINESS THING

You have a 4-wheeler and he has a trailer. She bakes cakes and you know frosting. You have a garden and they have storage. When humans connect and see how they can help each other, the world becomes beautiful, and more joyful.

2. DON’T CONNECT JUST FOR PERSONAL GAIN

People can tell if you’re just trying to get something from them. Be kind, be genuine, and offer what you have as you learn about their story. Networking is about building a team, not about blind ambition. True connection comes through listening, not just through talking.

3. MAINTAIN YOUR INDEPENDENCE

Don’t get caught up in the web! Networking can get you integrated into a lot of different things, spreading you thin and pushing you from your real goals. Likewise, don’t push others into doing too much for you. Be sensitive to their needs, especially time, and you’ll maintain better relationships.

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GREATNESS

SOME ADVICE ON GREATNESS AND SUCCESS

There is no elevator to success, you have to take the stairs.

The true greatness of a person, in my view, is evident in the way he or she treats those with whom courtesy and kindness are not required. -Joseph B. Wirthlin There is no greatness where there is no simplicity, goodness and truth. -Leo Tolstoy

-Zig Ziglar

Success is not final, failure is not fatal: it is the courage to continue that counts. -Winston Churchill

If you have no critics you’ll likely have no success. -Malcolm X

Try not to become a man of success, but rather try to become a man of value. -Albert Einstein

A champion is afraid of losing. Everyone else is afraid of winning. -Billie Jean King

If everyone is moving forward together, then success takes care of itself.

True greatness consists in being great in little things. -Charles Simmons

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Success is a lousy teacher. It seduces smart people into thinking they can’t lose. -Bill Gates

Olga Popova / Shutterstock.com

Better to fight for something than to live for nothing. -General George S. Patton

All you need in this life is ignorance and confidence, and then success is sure. -Mark Twain

Helga Esteb / Shutterstock.com

The starting point of all achievement is desire. -Napoleon Hill

The greatest way to live with honor in this world is to be what we pretend to be. -Socrates

First, accept sadness. Realize that without losing, winning isn’t so great. -Alyssa Milano

-Henry Ford

January 2016

WELLNESS

Seeing the

PROBLEM Avoiding computer vision syndrome Computer Vision Syndrome (also known as CVS or Digital Eye Strain) is a condition that is caused by prolonged use of any form of technology with a digital screen— computers, tablets, and even cell phones. Many people experience symptoms of Digital Eye Strain, but often don’t realize the need to change their habits or to seek help for these discomforts. Symptoms of CVS include: • Eyestrain • Headaches • Blurred vision • Dry eyes • Neck and shoulder pain Now that we know what Computer Vision Syndrome is, you may ask what are some of the contributing factors? Poor lighting plays a large role in CVS because your eyes have to work harder in the dark in order to see an object. Improper viewing distance is also a contributor because, again, your eyes might have to work harder than they need to, depending on the location of the screen. And finally, uncorrected vision problems also can cause strain on your eyes because your eyes can only work so hard before they become fatigued. A general guideline is to make sure your eyes have plenty of time to adjust and don’t overwork themselves. Technology is a necessary part of society today, so before you ditch your iPhones, here are some helpful tips on how to avoid Computer Vision Syndrome:

• Take breaks frequently; rest your eyes 15 minutes for every 2 hours of continuous technology use

• Minimize glare • Make your screen bright enough that no straining is necessary

Sources: The American Optometric Association and The Journal of the College of Optometrists at SUNY College of Optometry

• Have proper posture

36 HEALTHY IDAHO

PHONES 1 foot away

• Blink frequently to prevent dry eye Computer Vision Syndrome varies from person to person. Sometimes the condition can set in quickly while other times it can takes months or years for symptoms to appear. Before you ditch your smartphones or tablets, try changing how you use technology. You might be able to fix the problem on your own. If symptoms don’t seem to improve after you have changed what you can then you should seek guidance from your healthcare provider.

• Make sure your eyes are as healthy as possible. Correct your vision as necessary.

THE “1, 2, 10” RULE

• Work in well-lit areas and try to prevent glare on the screens as much as possible

COMPUTERS 2 feet away TVS 10 feet away

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HAPPY

HARSH WIND AND FROSTY AIR IS COMING AT YOU. SAVE YOUR HAIR THIS WINTER BY FOLLOWING SOME OF OUR FAVORITE TIPS:

38 HEALTHY IDAHO

DRY HAIR

TAME THE MANE

• Sleep on a satin or silk pillowcase. This may reduce bed head, split ends, and helps hair retain moisture

• Squeeze-dry hair: use a paper towel to wring water from your hair to prevent frizz. • Pull your hair into a ponytail and drench it with coconut oil. Wrap it in a plastic baggy overnight and wash in the morning for smooth, tame hair.

• Use a humidifier when you sleep, to help your hair trap moisture and fight static. • Air dry once in a while!

• For a better hold, spray bobby pins with hairspray or dry shampoo before putting them in your hair.

• Avoid the hottest setting on the dryer.

• Brush your hair before showering to prevent tangles and clogged drains.

• You should only be shampooing 3 times a week, less often if your hair is dry. If you NEED to do something, rinse the scalp with water and condition the ends only.

• Use a dryer sheet to reduce static. Run the sheet on your brushes and combs, and your especially stubborn hairs. • Hold the hair dryer 6-8 inches away from hair. Point airflow down on the hair shaft to prevent frizz.

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GREATNESS

1. DISCARD The first step of the KonMari method is cleaning out your life by clearing out your stuff. Kondo is adamant that this step must be done all at once, rather than room-by-room or closet-by-closet, because one immediate overhaul is refreshing and provides the change needed to really feel the magic of a clean home.

QUIT MESSING AROUND! WRITTEN BY SYDNEY COBB

It’s easiest to start with the clothes—gather every item of clothing (including scarves, shoes, and hats) into one massive pile. The sorting begins. The rules are simple; pick up each item and ask yourself, “Does this spark joy?” If not, it is discarded. “Keep only those things that speak to your heart. Then take the plunge and discard all the rest,” writes Kondo. This is the mantra of the book and reinforces Kondo’s no-relapse guarantee—if we are only surrounded by things that we love, we will treat those things with respect. Through her system, each item of clothing, each photograph, each kitchen appliance will earn a proper place in the home. The hardest part is throwing things away that we feel the need to keep, but do not “spark joy.” For instance, clothes that we purchased but never wear, gifts from relatives, things we wish we could wear but just can’t fit into, etc. If it doesn’t spark joy, throw it out. Kondo recommends that this step be done alone to avoid bias from family and friends. If it is not being used, it is not fulfilling its purpose and has no place taking up space in your home. You’ll breathe easy knowing that you prize every single item in your closet. I donated five garbage bags full of clothes and shoes, and the difference was immediate and dramatic. I felt free!

How the KonMari method can help you trim excesses and own the new year

I’M NOTORIOUSLY MESSY. KEEPING MY LIVING AREAS AND WORKSPACE CLEAN HAS BEEN A LIFELONG STRUGGLE; SO WHEN MY MOM MAILED ME A COPY OF MARIE KONDO’S THE LIFECHANGING MAGIC OF TIDYING UP, I WAS IMMEDIATELY CURIOUS. KONDO’S GUARANTEE OF “NO RELAPSES” AFTER FINISHING HER COURSE ENCHANTED ME SO THOROUGHLY THAT I READ THE ENTIRE BOOK WHILE ON VACATION.

40 HEALTHY IDAHO

KONDO DOESN’T MESS AROUND. HER BOOK HAS SOLD OVER 2 MILLION COPIES WORLDWIDE AND HAS RECENTLY—THANKFULLY—BEEN TRANSLATED INTO ENGLISH. IN FACT, HER KONMARI METHOD OF ORGANIZING IS NOW SO POPULAR IN JAPAN THAT KONDO IS A BONA FIDE CELEBRITY. HER SECRET? SIMPLICITY. THERE ARE ONLY TWO STEPS TO TIDYING UP YOUR LIFE FOR GOOD.

2. TIDY Once your belongings have been drastically cut to include only the things that spark joy, it’s time to organize them. The most important thing is to designate a home for each item. For the closet, Kondo revolutionizes folding. Instead of typical folding, where shirts and pants are horizontally stacked on top of one another, she folds vertically, so that each item of clothing stands up on its own and can be seen when the drawer is opened. Tons of tutorials can be found on YouTube, and it’s clear that the vertical folding is catching on in America almost as quickly as in Japan. For socks and nylons, rolling them or tying them can stretch out the elastic and ruin the functionality. Kondo folds them vertically, just like everything else. This strategy makes for an organized, easy access dresser. I’ll never return to regular folding. With tidiness comes power. When our space is free of clutter and filled with things that spark joy, our lives will be filled with joy as well. Try it out and start the year with a happy, balanced home.

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GET HEALTHIER

GREATNESS

Instead of setting your own personal goal for weight loss or exercise, sit down with your spouse and decide what you can do together to improve your health as a team. You BOTH want to be around for the grandkids and to go through life together, so prioritizing each other’s health will ensure you both stay on track and meet your goals. Chances are you eat a similar diet and share a similar daily routine, so if only one of you changes part of that, it will be more difficult to maintain. Try setting a goal to take a multivitamin with breakfast, take an evening walk, or buy flavored water instead of soda. Make sure it’s a goal you both want and can commit to.

LEARN A NEW SKILL

If cooking isn’t really your thing or you wish you could change your own oil, get your spouse involved and learn together! This will give you the chance to work together and strengthen your relationship, and possibly help improve communication skills and patience as well. If you can’t agree on a skill you’d both like to learn, compromise and agree to each pick and learn one as well as the other’s.

READ MORE BOOKS

Being a lifelong learner is always a good idea. If your goal is to read more books, whether for pleasure, work, or self-improvement, find out what kind of books your spouse enjoys and suggest reading a book together. Set a goal to read one book per week, month, or whatever your schedule permits. This will give you the chance to discuss it and get excited about the book with somebody else, which always makes reading even more enjoyable. Alternate choosing the book and take advantage of your local library to get multiple copies so you don’t have to share.

GET A PROMOTION

YOUR MARRIAGE REBORN HOW TO BE EXCITED ABOUT 2016 WITH YOUR SPOUSE WRITTEN BY ANGELA SILVA

THINK ABOUT THE RESOLUTIONS YOU MADE FOR 2015. HOW MANY OF THEM DID YOU MAINTAIN? IF YOU’RE LIKE MOST AMERICANS, YOU PROBABLY DIDN’T QUITE STICK TO THEM LIKE YOU THOUGHT YOU WOULD. IN FACT, A UNIVERSITY OF SCRANTON STUDY FOUND THAT ONLY ABOUT 8 PERCENT ACTUALLY ACHIEVE THE GOALS THEY SET FOR THE NEW YEAR.

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This year, try a different approach: focus first on your marriage. Set goals to improve your relationship that will simultaneously put you on track to achieve your other goals. Setting goals with a partner gives an added component of accountability and support, increasing the likelihood that you’ll stick with it and achieve them. Here are a few ideas to help you create your own marriagefocused New Year’s resolutions:

Moving up the ladder may not seem like a goal that can involve your spouse, but you’d be surprised how recruiting the help of the person who loves you the most and is personally invested in your success can make the difference in your career aspirations. If you are motivated to move up or make some sort of change at work, make a plan of action with your spouse. Decide what you’ll need to do to acquire the skills or experience needed to move up. Sometimes it’s hard to see ourselves clearly, so ask your spouse to honestly provide feedback or suggestions for improvement or changes that will help you with this goal (agreeing to not take it personally, of course). If communication skills are a problem, practice interviewing, debating, or negotiating with your spouse.

Make 2016 the best year of your life by setting goals with your spouse that will improve your marriage and yourselves. You have a built-in support system, best friend, mentor, coach, teacher, student, and any other role either of you may need. Encourage and lift each other up as you work towards self-improvement, because a natural reward of a better marriage is a better you, and a natural reward of a better you is a better marriage.

January 2016

{ food }

Sweet Potato Minestrone // Chickpeas + Pesto serves 6-8 people you will need: Drizzle of olive oil 2 tbsp vegan basil pesto 1 small onion - diced 1 large carrot 1 large sweet potato, peeled and cubed 2 cups canned tomatoes 4-6 cups water salt to taste 1 tbsp nutritional yeast 1/3 cup Stelline pasta 1 tbsp vegan Bacon bits (optional) 15 oz can Chickpeas Handful of green beans - trimmed and cut into bite size pieces • 2 cups baby spinach • • • • • • • • • • • • •

optional vegan parmesan cheese + grilled vegan buttered bread assembly: 1. Heat a medium soup pot over medium / high heat. Add olive oil, pesto, onion and carrot - saute until onion begins to soften and turn golden. 2. Add sweet potato, tomatoes, nutritional yeast , salt + water - stir. Bring to a boil, reduce heat and simmer for 15 minutes. 3. Add pasta, bacon bits, chickpeas and green beans- simmer for an additional 7-8 minutes (or according to cooking directions on pasta box). 4. Stir in baby spinach and recover- serve once spinach has wilted. 5. Ladle into bowls and top with vegan Parmesan and serve with buttered grilled bread. Keeps well up to 4 days, the best after day 2/3.

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Mini Moringa Cakes // Matcha Frosted makes 6 mini double layer moringa cakes or (1) 6” double layer cake

you will need: for the cake dry • • • • • •

2 cups all purpose flour 3 tbsp cornstarch 1/2 tsp baking soda 1 1/2 tsp baking powder 1/4 tsp salt 3 tsp Kuli Kuli Moringa Powder

wet • • • • •

3 flax or chia eggs 3/4 cup sugar 1 cup canola oil 1/2 cup cold water 2 tsp pure vanilla extract

for the frosting • • • • • •

1/2 cup vegan butter - room temp 2 tbsp almond milk 4 cups confectioners sugar - sifted 1 tsp matcha powder pinch of salt 1 tsp pure vanilla extract

3 tbsp raw cacao nibs

assembly: Pre heat oven to 350 degrees to make the cake 1.

Sift the dry ingredients in a medium mixing bowl. In a separate bowl whisk together the wet ingredients. Slowly stir the wet mix into the dry mix until well blended

Line a rimmed baking pan with parchment paper. Spread batter onto pan- to about a 1/2 inch thick layer. Bake in the pre heated oven for 18-20 minutes.

Remove from oven and allow to fully cool.

to make the frosting 1.

Using a hand mixer or stand mixer fitted with the whisk attachmentcream together butter, milk, sugar, salt and vanilla extract until smooth and creamy.

to assemble the cakes 1.

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Using a 2 inch ring cutter/mold (biscuit cutter) cut 12 rounds from the cooled sheet cake. Frost each cake to your liking (either the tops only or tops + sides of each cake). Sprinkle the tops of each cake with cacao nibs.

January 2016

{ food }

The Green Monster // a sandwich makes 1 sandwich // easily doubled

you will need:

assembly:

• portabella bacon*

to make the bacon

for the smokey portabella bacon • • • • • •

2 small portabella caps // 1 large + sliced Pinch apple wood smoked salt ( or sea salt) drizzle olive oil liquid smoke 1/8 tsp Vegan Worcestershire sauce 1/2 tsp maple syrup 1/2 tsp

for the avocado spread • • • • • • •

1/2 mashed avocado 1/4 tsp cumin pinch salt splash of orange juice

2 slices of your favorite artisan seeded bread 3/4 cup (combined) pea shoots + arugula // greens • 5 green olives // pitted + finely diced • 1/4 cup sliced roasted red + yellow peppers

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Heat a small pan over medium heat - add all ingredients to pan and cook for 5-8or so minutes, stirring + turning as needed until “bacon” begins to caramelize. Remove from pan and set aside. (you will want the portabellas to still maintain some plumpness/moisture)

to make the avocado spread 1.

In a small bowl mash avocado, stir in cumin, salt + orange juice until nice + creamy in texture.

Spread avocado spread on one side of each piece of bread. On one slice of bread, top avocado with greens, top the other slice with diced olives. Layer smokey portabella bacon on top of the olives, then layer the red + yellow peppers on top of the smokey bacon. Place the slice of bread with the greens, facing down on top of the bacon, completing the sandwich.

enjoy!

TIP

*you can also use tempeh bacon or smoked sliced tofu.

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Chickpea & Rice Soup with a Little Kale SERVES 6 3⁄4 c up cashews, soaked in water for 2 hours or overnight 2

tablespoons olive oil

edium-size yellow onion, thinly m sliced

3 cloves garlic, minced 1

teaspoon dried rosemary

3⁄4 teaspoon dried thyme 1

teaspoon salt Freshly ground black pepper

3⁄4 cup uncooked rice, rinsed 3

ribs celery, thinly sliced

cup carrot, diced chunky

cups vegan vegetable broth

( 24-ounce) can chickpeas, drained and rinsed (about 3 cups)

cups chopped kale Thinly sliced green onion, for garnish 1. Drain the cashews and place them in a blender or food processor with 1 cup of fresh water. Blend until completely smooth, scraping the sides with a spatula occasionally to make sure you get everything. This could take 1 to 5 minutes, depending on the strength of your blender. 2. Heat a stockpot over medium heat. Sauté the onion in the olive oil, with a pinch of salt, for about 5 minutes, until translucent. Add the garlic, rosemary, thyme, salt, and pepper and sauté for a minute more. 3. Add the rice, celery, and carrot and then pour in the broth. Cover and bring to a boil. Once boiling, bring the heat down to a simmer, add the chickpeas, and let cook for about 15 more minutes, until the rice is cooked and the carrot is tender. 4. Add the cashew cream and kale and simmer until the kale is wilted, 3 to 5 more minutes. You may need to add water to thin the soup if it seems too thick. Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Serve topped with green onions.

This soup thickens as it cools, so if you have leftovers, just thin with a little water when you reheat.

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Invite a friend over, break some bread (olive sourdough spoken here), and inhale big bowlfuls of comfort like this one: chewy rice and succulent chickpeas, fragranced with rosemary, thyme, and celery, pulled together by luscious cashew cream. And, of course, I throw in a little kale at the end for good measure. Lacinato holds its bite, but you can use whatever kale tickles your fancy.

January 2016

NUTRITION

AN ENERGY BAR

EXISTENTIAL CRISIS

WRITTEN BY KATE FLANNERY, HIGHSTYLIFE.COM

WHY ENERGY BARS DON’T KNOW WHAT THEY ARE SUPPOSED TO BE ANYMORE, AND HOW TO NAVIGATE

IS THERE ANY AMONG US WHO HAVEN’T YET TRIED ENERGY BARS? THESE ARE BARS THAT YOU TAKE BEFORE EXERCISE. OR WAS IT AFTER EXERCISE? NO, WAIT, THEY REPLACE A MEAL IMMEDIATELY AFTER EXERCISING SO THAT YOU DO NOT HAVE TO EAT ANY FATTY FOOD AND CAN STAY LEAN LONGER, RIGHT? THIS IS A SUMMARY OF WHAT THE AVERAGE JANE OR JOE REALLY KNOWS ABOUT ENERGY BARS, NOT TO MENTION ITS INGREDIENTS. THIS BRINGS US TO THE IMPORTANT QUESTION: WHAT CONSTITUTES A GOOD ENERGY BAR? ENERGY BARS CAN BE A LOT OF THINGS. SOME EMPHASIZE CERTAIN NUTRIENTS OVER OTHERS, AND THE QUALITY OF CONTENT VARIES DRASTICALLY. AND IMPORTANTLY, ENERGY BARS HAVE DIFFERENT PURPOSES DEPENDING ON THE BRAND AND TYPE. HERE ARE A FEW TIPS FOR UNDERSTANDING THE SOMETIMES DENSE ENERGY BAR WORLD.

46 HEALTHY IDAHO

1. MASS PRODUCTION

3. THINGS TO LOOK FOR

There has been a massive increase in energy bar production in the previous decade and nowadays there are hundreds of different products available practically everywhere around us. This mass production brings benefits in terms of competition but also allows for less quality products to be displayed shoulder to shoulder with really good ones. Therefore, instead of listing what is present in majority of energy bars available, which would be an impossible task, the focus will be on things to look for and things to avoid in energy bars in general. Naturally, knowing how to read the labels is obligatory for any smart shopper, and if you’re expecting some positive chemical reaction from your food, you should pay all the more attention.

Whole grains top the what-to-look-for list. Any oats are considered a whole grain, therefore they are the safest bet. Whole wheat flour would be the follow up choice. The reason why whole grains are important is because they are a great unprocessed source of carbohydrates and fiber. Nuts and seeds are also preferred since they are a perfect source of protein and fiber and a great natural energy booster. Do not be intimidated with fat figures on the label if they come from nuts and seeds, they are good fats and exactly what your muscles need after exercise. Lastly, look for dried fruit content, the most natural and harmless sweetener there is. Quality energy bars pay attention to how they balance out their proteins and sugars, and they can even have chocolate in them, so don’t worry about serious fitness snacks being too serious for your taste.

2. THINGS TO AVOID

4. KNOWLEDGE APPLIED

Sugar is number one on the list of unwanted ingredients, but since it makes the taste of energy bars much more appealing to wider masses, it is found in a lot of them. However, as you now know, there is always a healthier alternative. Next on the list are artificial ingredients such as colors, preservatives and sweeteners. Avoid anything on the ingredients list that is not natural, since all artificial ingredients have been heavily processed. Lastly, avoid partiallyhydrogenated oils, better known as trans-fats, the most dangerous fat linked to numerous health issues and probably the last thing you would expect in a supposedly healthy energy bar. However, they are there and it is up to you to learn to avoid them.

Luckily, there are energy bars that are rich in benefits and have minimal unwanted ingredients, and they aren’t terribly hidden.

To sum up, among hundreds of energy bars available, everyone should be able to pick the most appropriate ones as long as they read the labels. All it takes is to stop and look at the label the next time you are shopping. The three seconds you can easily spare are a minimal price to pay for staying healthy and energized.

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FIT-MINDED FOOD

For those who are always thinking about how what they consume will affect their workout, here are some products that make good side kicks.

FOOD SHOULD TASTE GOOD MULTIGRAIN AND BLUE CORN CHIPS

CELLUCOR ALPHA AMINO PERFORMANCE AMINOS SPORTS DRINK POWDER

Food really should taste good. From the company called Food Should Taste Good, these chips offer a healthy alternative to regular old tortilla chips and are delicious, to say the least. With flax, sunflower and sesame seeds, along with brown rice flour and sea salt, these gluten free snacks will curb the craving while still keeping you on your diet.

With 0 calories, and 0g of sugar, this sport drink (mix) definitely outweighs others in health benefits as well as hydration and recovery. Built on the power of 14 amino acids and fortified with other ingredients, it is excellent at promoting healthy fluid balance. It is one of the most highly rated sports drink powders out there.

ALO We found this drink tasty and refreshing. The benefits of aloe vera include: assisting the immune system, reducing inflammation, and even relieving pain. Put these benefits in a fruity drink and you have a exceptional drink full of essential vitamins, minerals, and aminos.

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LUNA BAR This “Whole Nutrition Bar for Women” is great for those who are gluten-free. They have an almost perfect ratio of fat (6g, only 2g of sat. fat), carbs (25g), and protein (10g). It has 3g of fiber as well. We like it because of how pleasant it is to eat, for the variety of good flavors and because they are not dry. They have no aftertaste, and they calm your sweet tooth.

January 2016

PA R E N T I N G

DECIDE WHAT’S IMPORTANT

Not all preschools are designed the same. There are several things to consider when evaluating the quality of a preschool.

HOW TO NAVIGATE PRESCHOOL FOR YOUR KIDS

Teacher training – some preschools require advanced degrees for their educators while others might only require a high school diploma. If you have a preference about the level of education or experience of the teachers at your child’s preschool, this is something to find out. •

COST – you’ll probably be surprised to find out just how varied price can be with various preschool programs. Some can cost you more than a monthly mortgage payment. If this is a concern, you should also know that several programs offer subsidized or income-based pricing.

•

RELIGIOUS AFFILIATION – if you are affiliated with a particular religion or denomination, you might consider enrolling your child in a faith-based preschool where they will learn religious principles and lessons alongside their academia.

•

PLAY-CENTERED OR ACADEMIC-CENTERED – Consider how your child learns best or his/her interests. Some preschools may focus more on free-play and teaching through experiences, while others may put a greater emphasis on traditional academics with less play time. Evaluate your child’s habits and what you feel would be the best environment for him or her.

•

LENGTH OF SCHOOL DAY – Are you ready to send your child away for the full day? Half-day? How about just twice a week? There are several options for how much time a child spends at preschool, which should also be considered in your research.

•

RESTRICTIONS – Depending on your child’s age, he or she may have certain needs that still need to be met, like help going to the bathroom. If necessary, find out if a facility of interest requires the children be potty-trained. Other things to consider are whether the programs include a naptime, age-appropriate snacks or, if your child has food restrictions, if those will be adequately accommodated.

•

DISCIPLINE – When arguments or problems arise, how are the children disciplined? What policies are in place regarding discipline? Under what circumstances will a parent be notified of a disciplinary problem? These are also important questions to consider, and should be discussed with the provider with your child’s behavioral tendencies in mind.

WRITTEN BY ANGELA SILVA

PRESCHOOL MAY SEEM LIKE AN INSIGNIFICANT STAGE OF YOUR CHILD’S LIFE, BUT THERE IS ACTUALLY A LARGE DEBATE RIGHT NOW ABOUT THE PRESCHOOL AVAILABILITY, OR LACK OF, FOR SOME CHILDREN. IN FACT, PRESIDENT OBAMA HAS PROPOSED LEGISLATION THAT WOULD ALLOW EVERY FOUR-YEAR-OLD FROM LOW- AND MODERATE-INCOME FAMILIES THE CHANCE TO ATTEND PRESCHOOL, BASED ON RESEARCH SUGGESTING ITS SIGNIFICANT INFLUENCE ON SETTING THE STAGE FOR A CHILD’S FUTURE.

Although the long-term benefits of preschool can be debated, it is important that children are prepared for elementary school both intellectually and socially. Consider the following before you sign-up your child for preschool to ensure they are in an environment in which they can flourish and succeed.

START EARLY

Registration for several preschools opens as far as a year in advance of the starting dates, and with limited space in various facilities it’s important to get an idea of a timeframe for getting your little one set up for school. Start by locating preschools in your area that you might consider and asking around for any others you may not know about. Most of them will likely have registration dates and deadlines around the same time, so if you find another facility you like in the meantime you’ll probably still have time to get your child registered.

48 HEALTHY IDAHO

If you are new to a particular area or don’t know many other parents to get opinions from, consider finding a local Facebook group for moms in the area. These are becoming increasingly popular and are usually a great place to ask for recommendations from other parents in your area.

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WRITTEN BY CAITLIN SCHILLE

HEART HEALTH NEWS

CHILDHOOD CARDIOVASCULAR PROBLEMS OCCUR AS YOUNG AS AGE... HISTORICALLY, CARDIOVASCULAR PROBLEMS WERE SEEN AS AN ADULT’S PROBLEM- THE CLASSIC HEART ATTACK STEREOTYPE IS A MID-TO-OLDER-AGED BUSINESSMAN. HOWEVER, NEW RESEARCH IS INDICATING THAT CHILDREN AS YOUNG AS EIGHT YEARS OLD ALREADY HAVE DAMAGE TO THEIR HEARTS. What’s fueling childhood heart damage? The short answer is widespread obesity in children. Poor diet and sedentary lifestyle, the main contributors to obesity, are causes of several conditions related to heart health, including high cholesterol and high blood pressure. High cholesterol and high blood pressure are also problems that used to be seen almost exclusively in adults but are now being seen in children as well, due to a high rate of obesity.

Childhood heart damage is alarming. Researchers in Pennsylvannia performed imaging scans on children’s hearts and found that many had thickened heart muscle. This is a sign of excessive strain on the heart, and it can cause stroke, heart failure, abnormal heart rhythms, and even sudden death. The thickened heart muscle, a component of heart disease, was found much more prevalently in obese children. Researchers fear that damage to the heart at such a young age could be permanent, although they hope that it can be reversible, to an extent.

What is the take-away for parents? Help your children live a healthy lifestyle! As seen by this study of heart disease in children, obesity has very serious consequences. Here are some tips to help protect your child’s health:

A Parent’s Guide to Better Family Heart Health • Set a good example of a healthy diet, proper portion sizes, and regular exercise. Remember that children follow your example much more readily than they follow your words- the most effective way to help your child practice healthy habits is for you to do them first! • Make fitness a fun, family affair. Exercise doesn’t have to be staring at the wall while you sweat on a treadmill. Get active as a family- play tag, walk your kids to school, play soccer, ride bikes, walk to the park, or jump on the trampoline! • Get creative with fruits and vegetables. This doesn’t mean you have to live off of raw broccoli. Try putting some spinach into a blueberry smoothie, adding lettuce to your kid’s ham and cheese sandwich, or slipping some chopped red bell pepper into your kid’s quesadilla. Every little bit counts, and it’s okay to start small if you’re the parent of a picky eater. • Phase out or reduce fast food, heavily processed food, and junk food. Start paying more attention to food labels; be wary of foods with lots of sugar (especially added sugar) and sodium (salt). If much of your child’s current diet is fast food, processed food, or junk food, start small! Begin by replacing a few foods with healthier options to help seamlessly transition into a healthier diet. For instance, replace white bread and white pasta with whole grain bread and whole grain pasta. Focus your family’s diet on fruits, vegetables, whole grains, and lean sources of protein such as chicken.

Sources: American Heart Association, heart.org

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January 2016

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January 2016

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January 2016

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

Text “ER” to 23000 for wait-time updates. westvalleyER.com 54 HEALTHY IDAHO

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