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February 2016

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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.

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February 2016

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February 2016

FEBRUARY 2016

The Gender Differences of Heart Disease

FABULOUS

Heart problems, including heart attacks, can manifest themselves differently for men and women. Women are more likely to have heart attack symptoms that are atypical.

Blood Health

Do you know the signs of common blood disorders? Anemia, Von Willebrand Disease and more aren’t rare, but many don’t know the symptoms.

Feel Good, Look Good

Boosting self-confidence isn’t some secret. Here are some things to try.

Tone of Voice

How you say something can be important in relationships, new research suggests. In fact, it can predict marital success.

Heart Happenings

Attacks, failures, murmurs, palpitations… what do they all mean? Learning about each can be important, considering the widespread incidence of heart problems in America.

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February 2016

Healthy

From the Editor

IDAHO

WHAT’S FOREVER FOR?

CONSIDER LOVE. VALENTINES DAY. ROMANCE. SUGAR. SHAKESPEARE.

It’s an interesting time of year when love is expressed through chocolate and pre-fabbed sentiment. Read through the ‘mush’ section of the card racks and you begin to see that most of the ‘stuff’ of Valentines Day is based on the ‘feelings’ of love. In fact, love is largely considered a feeling that you want, have, lose or fall into accidentally. While twitterpation is a fun part of the initial stages of a relationship, it mellows—hopefully matures. The differences between new love and true love are vast, though new love is all the rage. The trick to lasting happiness is to make love last. To make it grow. To keep the music playing. With all the emphasis on newness, is failure in love inevitable? Are lasting love stories the exception? If not, then why do so many relationships whither, and even die? Lack of love? Lack of service? And, how does the end of love begin? Certainly not overnight. These questions stem from the four divorces and a funeral I’ve recently witnessed. Lasting love is built on much more than a feeling. Lost love, on the other hand, is the accumulation of smaller thoughts, acts and interactions with disregard for the consequences. Relationships die one step at a time. Just as it takes years to build deep and abiding love, ruining a relationship is a step-bystep process. The problem is, the consequences of those steps are seldom instant. Follow me on this. If you haven’t been disciplined enough to read a book in the last 60 days, does

26 years and counting... John & Marlo Anderson

8 HEALTHY IDAHO

WITH

that immediately impact your life? Probably not dramatically, so you assume it doesn’t really matter in your life. And that’s the danger. Worse than not reading for 60-days is not realizing it matters. Similarly, we all know junk food creates future health problems, but the moment of non-consequential joy outweighs the future downside. Smokers justify one cigarette because it doesn’t ‘matter’ now. Similarly, daily departures without a hug or a goodbye kiss or not ever making the bed, or picking up the socks, or whatever the little irksome domestic issue, will tend to accumulate into the fatality of love.

“Failure’s most dangerous attribute is its subtlety.” Brilliant quote. “It’s not the mountain that lies ahead, but the grain of sand in your sock that will wear you down.” Today, little errors don’t seem to make a difference. In fact, we often experience little persistent errors amidst times of great joy and prosperity. But if it doesn’t feel like failure today, we repeat the issues. Too bad love doesn’t have a hot stove. Immediate pain would quickly fix relationships through a thousand little things like enthusiastic hellos and goodbyes, and thoughtful Friday night dates or spontaneous foot-rubs. But it doesn’t, and unless we take measures to assess ourselves and pursue open communications, we run the risk of walking around with sand in our house slippers. Fortunately, the formula for success is simple. Vision. Daily discipline. If you want to change your formula for failure into seeds of success, start by making the future a key consideration in today’s little decisions. Since the future is the accumulation of tiny successes and tiny failures, starting each day and making each decision with an eye on the future is critical. In love, it starts with a daily hug and a sincere ‘I love you.’ The good news of success is this: Whether we are talking about education, health, or love, implementing a few simple changes every day yields immediate results. Converting minor missteps into daily disciplines is a magic key to future success. Changing our diet today will produce improved health noticeably in a matter of days. Beginning a reading program creates awareness and interest and confidence right away. Exercise creates vitality immediately. And honest affection and a listening ear repairs relationships instantaneously. So, as we go through February, let’s realize that the future is out there. In fact, it’s upon us. And it’s the little daily decisions today that will determine the polish or tarnish on our relationships when we get there.

FEBRUARY 2016 VOLUME VIII, № 2

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 Allyson Long | allyson.long@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.

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February 2016

FEELIN’ GOOD

9 WAYS TO BE

FABULOUS IN FEBRUARY

WRITTEN BY JOHN A. ANDERSON

SOMETIMES FABULOUS CAN BE A SIMPLE STATE OF MIND. HERE ARE SOME THOUGHTS TO HELP YOU MAKE FEBRUARY FABULOUS.

10 HEALTHY IDAHO

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BE BOLD

But not overbearing! Self-confidence is enlivening, and starts with a bold belief in yourself and your dreams. Bold confidence radiates and attracts opportunity.

BE INSPIRED

Take the time to look around you when you’re going about your busy day. Watch a leaf dance about in the wind. Watch the rain hit the windowpane. Laugh at the children running in the park. Don’t be blinkered, it dampers all those natural moments on inspiration.

BE SPIRITED

Tony Robbins said, “Passion is the genesis of genius.” We generally start out life with gusto and passion. Enthusiasm for life is contagious, whether it’s about your career, your love, or your overall life. Wake up each day this month and be spirited about everything you get to do.

BE GENUINE

We generally have pretty good ‘radars’ and we prefer people who are real. Be genuine, and look for ways to be better each day. The real you is a great asset. Call it a daily affirmation or whatever, but you should regularly look in the mirror and recognize your grandeur and then find ways to keep growing in greatness.

BE PRODUCTIVE

Write a prioritized, daily ‘to do’ list and feel great about ticking off the ones you’ve completed. But keep it simple! Focus primarily on the top 3 tasks to get done for the day. Everything else will fall into place when you do that. And, set aside one hour a week to organize all your paperwork including receipts. You’ll feel less stressed – honest!

BE COURAGEOUS

Believe in yourself and dream big. Push your limits. Stretch your soul. Go for it, whatever ‘it’ is in your life. Start something new, something challenging.And then avoid the ensuing negativity and push beyond your doubts. They are normal, annoying, and non-productive. Set a course and don’t look back!

BE OPEN

BE GRATEFUL

If you truly want to feel fabulous, start each day by articulating gratefulness. And, there is science behind the notion that you can “fake it till you feel it.” Studies show the gratitude group, forced to write down five things for which they are grateful for ten weeks reported highest levels of physical and mental satisfaction. And, gratitude the ultimate ripple effect for those around you.

BE SMART

Get educated and plan out your vision. Research your thoughts and consider the opportunities for what you’re thinking. Talk to a experts around you. Proceed with integrity. And you have lunch with an expert, wear a fabulous outfit.

Share your thoughts and ideas with others; don’t get paranoid or worried that someone might laugh at you. If you’re struggling— ask for help—it doesn’t make you weak.

AND ABOVE ALL, BE HUMBLE AND KIND. BE HONEST AND SINCERE. AND BE YOUR BEST YOU.

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February 2016

A Guide to:

HEALTHY HEART RATES W RIT T E N B Y A NG E L A S I LVA

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

12 HEALTHY IDAHO

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

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

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F I T N E SS

When the colder weather rolls in, finding the motivation to go running is difficult for most of us. It’s hard to stay fit during this time when our normally enjoyable outdoor jogs become too cold, hardto-breathe trudges and we would rather curl up in bed with a book than exercise. Luckily, there are ways to stay in shape during these hard winter months when the sun isn’t out quite as often. We have two options: work out indoors or embrace the cold and participate in fun winter specific activities. Here are some good alternatives to outdoor jogs in the winter.

HIT THE INDOORS Join a gym. Winter is the perfect time to invest in a gym membership. They provide the equipment; all you have to do is show up. And memberships today are often flexible enough that you can get out of them easily when the spring hits.

HOW TO STAY FIT DURING THE WINTER A GUIDE ON HOW TO KEEP IN SHAPE WHEN IT’S TOO COLD OUTSIDE FOR JOGGING

Pick up jump roping. Jump roping is one of the healthiest activities for you. Vigorous jump roping is a high calorie burner and you can jump rope just about anywhere, making it ideal for completing a quick indoor workout session. Here are some jump rope workouts we like: www.fitnessmagazine.com/workout/arms/express/

WRITTEN BY LAUREN TURVILLE

14 HEALTHY IDAHO

Play sports. There are many indoor sports to choose from: indoor soccer, tennis, basketball, etc. You can pretty much pick a sport and go for it. Have you explored all the local gyms in your area? Try schools and churches, which often have gyms that can be used, with the right connection. Some prefer to join a league.

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EMBRACE THE COLD Hit the slopes. Nothing is prettier than mountains covered in snow so take advantage! Winter months are a great time to experiment with skiing, snowboarding, or snowshoeing; all great ways to burn calories and build muscle.

Try ice-skating for a change. Take advantage of the beautiful outdoor ice rinks and pick up ice-skating. Skating is easy on your joints, but still very efficient for increasing your heart rate.

Play in the snow. If you canâ&#x20AC;&#x2122;t quite find the motivation to work out, try playing instead. Go outside and make snow angels, build snowmen, or have a snowball fight. Playing in the snow is better cardio than you might think!

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February 2016

F I T N E SS

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

WHAT THEY’RE GOOD FOR

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

HOW TO DO IT CORRECTLY

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

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

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

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

The landing, both on top and on bottom, should be soft and controlled, with the jumper maintaining balance, landing in the initial jumping position. If the top landing is too hard, your box may be too low. If your landing on top or bottom leaves you falling off balance, try going a bit lower. Some people do repeated box jumps in a set, where they’ll land and immediately jump up again. This puts a strain on your knees and tibia, especially if you’re jumping high. If you want to try this, do a low height, and make sure you’re maintaining balance, and land in the athletic position that you started in.

First, get a stable platform. If you want web-wide shame and embarrassment,

16 HEALTHY IDAHO

WHY BOX JUMPS AREN’T A VITAL EXERCISE

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

Fast Stat

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

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 . .

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February 2016

F I T N E SS

GYM PET PEEVES THINGS THAT MAKE YOU HATE THE GYM BESIDES SORE MUSCLES AND EXHAUSTION

Gym memberships are investments, both of time and money. With busy schedules and demanding responsibilities, it is not always easy to get to the gym on a regular basis. You want to get the most out of your time there when you can go, but it doesn’t help when the gym is full of annoyances that detract from your workout and make you less than thrilled to come back. Whether you notice others doing them or realize you do them yourself, here are some of the top gym pet peeves to watch out for.

1. EXCESSIVE CELL PHONE USE. As important as the recent winner of “The Bachelor” may be to you and your friend, the other people on the treadmills may not appreciate your loud conversation about who the real winner should have been. Save it for a more private setting.

18 HEALTHY IDAHO

2. LOOKING AT OTHER PEOPLES’ SCREENS. It may be a natural response to compare your hard work to the person next to you, but it makes them feel uncomfortable. Be your own competitor and keep your eyes to yourself.

4. HOGGING THE EQUIPMENT. It’s okay to have a conversation with a friend at the gym. It’s okay to take a quick break to catch your breath. It’s not okay to sit idly on a machine to have an in-depth conversation while others are waiting to use it. Be courteous of those around you; use the machines efficiently, and then move on.

3. LEAVING A MESS. Nothing is quite as disgusting as approaching a machine only to find a pool of somebody else’s sweat waiting for you on the bench. Make sure to wipe your own sweat from the equipment when you finish. It is not the next person’s job.

5. OFFERING UNSOLICITED ADVICE. Most gyms offer personal training services to their customers. You may have been studying up on the proper form for deadlifts and the best protein powders, but offering that advice to your neighboring weight lifter is most likely not welcome. Do what works best for you, but leave the advice to the professionals.

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COLD WEATHER WORKOUT INJURIES

WHAT IS DYNAMIC STRETCHING/WARM UP? In grade school, the stretching you learned was probably to hold a certain position for 20-40 seconds. This is called static stretching. While this may have some benefits, dynamic stretching may actually be more beneficial for avoiding injury.

COMMON INJURIES, AND HOW TO AVOID THEM

WHEN WORKING OUT IN COLD WEATHER, THERE ARE A FEW IMPORTANT PRECAUTIONS TO TAKE TO MAXIMIZE THE HEALTH OF YOUR BODY. ONE OF THE MOST IMPORTANT THINGS TO REMEMBER IN COLD WEATHER IS TO WARM UP PROPERLY AND NEVER START OFF AT ONE HUNDRED PERCENT EFFORT. To improve your workout performance in the cold, avoid these common injuries:

1. THE HAMSTRING PULL

2. THE LOWER BACK

3. THE SHOULDERS

A hamstring pull is often due to a muscle imbalance between the quadriceps and the hamstrings. When the weather is cold and the muscle is not warmed up, it can really wreak havoc on the hamstrings, especially if you are doing sprint work or any type of intense running outdoors. Make sure to do a dynamic warm up until you feel loose before you do anything strenuous outdoors.

Common, everyday things could injure your back, especially in cold weather, including outdoor sports, helping a friend move or lifting heavy objects without paying attention to your form. Some warm up exercises to prepare yourself for activity would be supermans (laying on your stomach and raising your arms and legs, 10-15 reps), light deadlifts, light alternating toe touches and stretching out your core in addition to doing a dynamic warm up.

The best way to warm up your shoulders is to do arm circles, wall push-ups, actual push-ups, shoulder presses with no weight and of course doing dynamic stretching. The key things is to make sure you have warmed up your shoulders in all angles of how it would be used so you are not just abruptly using those muscles and causing an injury.

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Dynamic warm ups involve moving your limbs and joints through their range of motion, stretching them through movement, not statically. This often means doing the movements of your exercise without weights. Other examples include alternating knee raises and arm raises. If youâ&#x20AC;&#x2122;re going to do a back workout, stand with feet shoulder-width apart, with arms extended in front of you, palms together. Slowly twist your torso left and right, keeping your arms extended. As a secondary warm up, bring your hands down near your feet in squatting position, and then stand and raise your hands above your head.

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

February 2016

W E L L N E SS

WRITTEN BY SYDNEY COBB

As a disease with no cure that most chronically affects children, asthma bullies parents, doctors, and public health professionals with its unpredictable flare-ups. From 1980 to 1995, asthma rates in the US doubled and at its peak, asthma affected 7.5% of Americans according to the CDC.

The reason for these trends is unknown, as is the cause and prevention of asthma itself. But a new study published in Pediatrics sheds light on some hopeful new trends in the asthma department and found that, overall, “Current asthma prevalence ceased to increase among children in recent years.”

Asthma still targets certain groups, namely children, females, Puerto Ricans, African-Americans, and multi-race individuals. Those living in poverty are at higher risk as well. Though Puerto Rican children still face the highest asthma rates, they plateaued from 2001-2013 along with black children, and 5- to 9-year-olds. In fact, rates even decreased among the nonpoor, Mexican children, and 0- to 4-year olds.

ASTHMA TRENDS IS IT TIME TO BREATHE EASY? THE NUMBER OF PEOPLE WITH ASTHMA IS LARGER TODAY THAN 15 YEARS AGO, BUT THERE MAY BE GOOD NEWS. ONE IN 12 PEOPLE (ABOUT 25 MILLION, OR 8% OF THE U.S. POPULATION) HAD ASTHMA LAST YEAR, COMPARED WITH 1 IN 14 (ABOUT 20 MILLION, OR 7%) IN 2001. IT’S AN ISSUE THAT NEEDS TO BE ADDRESSED. 20 HEALTHY IDAHO

So can we finally breathe easy? If the last 13 years are any indication, rates are still high, just stable. “Additional years of data will be necessary to more definitively discern if increasing trends have ceased or reversed,” wrote study researchers. Sources: Pediatrics and The Centers for Disease Control and Prevention

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PROCEDURES • Allergy Skin Testing • Allergy Shots • Pulmonary Function Studies • Patch Testing • Oral Food Challenge • Xolair Injections • Drug Testing and Challenge • Insect Sting Skin Testing • and MORE DR. JOSEPH J. CALLANAN ALLERGIST/IMMUNOLOGIST

LO C AT I O N S BOISE OFFICE 1000 N. CURTIS ST. SUITE 303

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(208) 377.4000 INFO@THEALLERGYGROUP.COM February 2016 21

C L I E N T CO N T E N T

40,000 Idaho students seen at mobile dental clinics FEBRUARY IS NATIONAL CHILDREN’S DENTAL HEALTH MONTH More than 51 million school hours are lost each year across the country due to dental disease, according to the National Children’s Oral Health Foundation. This leads to difficulty concentrating on school work and increased educational disparities. The Grins on the Go program is helping to chip away at that statistic in Idaho. Since the program launched in 2007, more than 40,000 students throughout the state have been seen. The program is funded by Delta Dental of Idaho. The Grins on the Go program partners with elementary and middle schools where more than 50% of students qualify for free or reduced lunches. Four clinic teams visit schools statewide every week during the school year. Each team is comprised of a dental hygienist, a dental assistant, and a clinic aide. The Grins on the Go team sets up in a classroom or wherever there is space to then apply free dental sealants to the molars of participating 1st and 2nd graders and 7th and 8th graders. That’s the age range when their permanent molars erupt.

DENTAL SEALANTS

COMMUNITY OUTREACH

Molars naturally have grooves and pits in them. Unfortunately, these areas trap food and bacteria, which is difficult to remove even with daily brushing. In children, 90% of cavities occur on the biting surfaces of the molars. Dental sealants are a thin plastic coating that fills in the pits and grooves. Sealants are painless to apply and have been shown to reduce childhood cavities by up to 72%.

The Grins on the Go teams visit more than 120 elementary and middle schools, many of them in rural communities. They provide services in 33 of Idaho’s 44 counties. Last year alone, the Grins on the Go team applied over 12,000 sealants and fluoride treatments. The goal is to give each child access to quality, preventive dental care.

FIRST TIME IN THE DENTIST CHAIR

ABOUT DELTA DENTAL OF IDAHO

It’s fairly common for the hygienists to see a student who has never been to the dentist, so they strive to make their first experience in a dentist chair a positive one. The clinic teams also alert the school nurse and the child’s parent if they see any dental issues needing immediate attention.

22 HEALTHY IDAHO

Delta Dental of Idaho is the leading dental benefits carrier in the state, providing quality, affordable dental plans for both companies and individuals. We are a non-profit organization seeking to improve the dental health of all Idahoans through our community outreach programs. Nationally, Delta Dental member companies provide coverage to more than 60 million Americans. For more information, visit our website at deltadentalid.com.

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EVERY CAT VIDEO, EVERY TICKLE MONSTER,

EVERY SERIOUS SNOWBALL FIGHT, is backed by a strong, healthy smile.

February is National Children’s Dental Health Month. Delta Dental of Idaho is proud to remind all of us of the importance of good oral health for our kids — including regular checkups, brushing, flossing and eating healthy snacks. Also, a reminder to bring your baby to visit the dentist by age 1. More children’s dental health facts at deltadentalidblog.com!

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deltadentalid.com February 2016 23

Female Stress Urinary Incontinence Up to 35% of all women report bothersome involuntary urinary leakage. Although common, it is unfortunately seldom mentioned at doctor’s visits due to embarrassment. It can range from losing drops of urine to severe wetting. Stress urinary incontinence (SUI) is usually a chronic condition in women over 50 years old but can also be seen in younger women, especially immediately after childbirth or abdominal surgery. There are several different types of urinary incontinence, but the “stress” induced kind, given its name by leakage that happens with sudden increases in abdominal stress or pressure, occurs with cough, sneeze, laugh, lifting, and/ or exercise. It is characterized by a weakening of the pelvic floor muscles, most notably after pregnancy and childbirth. Leakage is also worsened by obesity, constipation, menopausal vaginal atrophy, certain medications, urinary tract infections, and other medical conditions such as diabetes, vascular disease, and neurological diseases. Evaluation of SUI starts with a detailed history and urinalysis. Focused office examination involves cotton swab testing, post-void residual volume calculation, and attempt to demonstrate leakage with valsalva maneuver. Additionally, vaginal examination also determines if pelvic organ prolapse, fistula, or urethral diverticulum are contributing to leakage symptoms. There are several different non-surgical therapy avenues, or a combination of such, available: •

Lifestyle modifications are first and foremost. Center your diet around organic meat, non-processed whole foods (vegetables, fruit, grass-fed muscle and organ meat, whole fat dairy, nuts/seeds, unrefined oils, and eggs) that decrease overall systemic inflammation. Avoid obesity, as excess pounds stress the bladder and pelvic muscles. Reduce consumption of beverages that contain alcohol, caffeine, and carbonation. Manage constipation with diet changes, fiber supplementation, or stool softeners. Quit tobacco; inconti-

24 HEALTHY IDAHO

nence is twice as common among smokers than non-smokers. •

Kegel exercises (voluntary contractions of the pelvic floor muscles) done regularly and with proper technique have been shown to be successful. Supervised pelvic floor physical therapy with use of biofeedback also improves symptoms.

•

An incontinence pessary, a ring-like device that is inserted into the vaginal canal to lift and support the urethra, is helpful when SUI is specifically an issue during certain activities such as exercise, and can be worn during those activities to reduce symptoms.

•

When SUI is associated with postmenopausal vaginal atrophy, topical estrogen cream can be beneficial.

•

Avoid feminine deodorant products, douching, scented soaps or lotions, etc which can all cause irritation to the urethra.

If SUI symptoms persist following conservative management, surgical interventions may be recommended. Midurethral vaginal tape slings with permanent mesh are very effective and are now the most commonly used surgical procedure for stress incontinence. The tension-free vaginal tape (TVT) and transobturator tape (TOT) midurethral slings have similar success rates but slightly different risk profiles. In general, complications are rare but include pain, vaginal mesh erosion, infection, recurrent incontinence, painful intercourse, vaginal bleeding, organ perforation, and vaginal scarring.

333 North 1st - Suite 240 Boise, Idaho 83702 208-338-8900

Unfortunately, the alternative medicine role is limited in the treatment of SUI. Although not a quick fix, acupuncture increases blood flow to the urinary tract and reproductive organs, and can stimulate nerves that supply urinary control. Some herbs and homeopathic remedies are also available, which may produce a small improvement in leakage symptoms if used at the right dosages. If you experience bothersome stress urinary incontinence, you are not alone and therapies are available to reduce symptoms and improve quality of life. Make an appointment with your OBGYN for evaluation and to discuss appropriate treatment options, as high cure rates can be achieved in most cases.

DR . JENNIFER HU DS ON Dr. Jennifer Hudson is a Board Certified OBGYN at Women’s Health Associates. Please visit our website at www.WomensHealthBoise.com to learn more about our practice or call 338-8900 for an appointment.

Healthy-Idaho.com

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Dr. Jennifer Hudson Dr. Hudson received her B.S. from King College (Bristol, TN), her medical degree from Edward Via Virginia College of Osteopathic Medicine (Blacksburg, VA) and completed residency training in OBGYN at Wright State University/ Wright-Patterson AFB (Dayton, OH) in 2011. She recently fulfilled a 12-year military commitment, spending the last four years at Mountain Home Air Force Base. Dr. Hudson received her Board Certification in OBGYN in 2012. Interests include: general obstetrics and natural birth, lactation, ultrasound, nutrition, infertility, Polycystic Ovary Syndrome, and menstrual disorders.

Find Us Online: WomensHealthBoise.com Our Hours Monday - Thursday 8 - 4 • Friday 8 - 3 • Closed Weekends St Luke’s Medical Office Plaza • 333 North 1st, Suite 240 • Boise ID 83702 Facebook.com/HealthyIdaho

February 2016

beatuy tips WRITTEN BY Douglass Forsha, M.D.

Eczema For eczema, there are relatively new cortisone- and noncortisone-containing treatments that offer relief to both children and adults. Patients may choose from ointment, cream, lotion, solution, gel and spray forms of medication. Soap-free cleansers such as Cetaphil® and CeraVe® remain the best option for those with sensitive or dry skin. Although eczema is not curable, it is much more manageable than ever before.

Psoriasis Psoriasis patients now have an entirely new menu of options for treatment including oral medication, topical treatments and the injectible biologic agents including Amevive®, Enbrel®, Humira® and Remicade®. Anyone with psoriasis who hasn’t seen a dermatologist for several years should book an appointment today.

Skin cancers, including melanoma There have been many developments in skin cancer diagnosis and treatment. Melanoma remains the greatest threat to life and health. The key to managing melanoma is early detection. People should have a professional skin exam yearly to make sure that no lesions appear suspicious. The larger a skin cancer becomes, the more involved the removal or management of the lesion. A cream called Aldaraâ can be used to treat many skin cancers.

Warts Warts continue to afflict people. There are many treatments available including destructive treatments like freezing or blistering, immunologic treatments and even locally injected chemotherapy. Persistence pays off, as patients tend to get the best results when seen every two weeks until the warts are completely gone.

effective against skin infections. Biafine®, a prescription topical emulsion, helps with wound healing and is very effective for

HAPPY

YOUR SKIN CARE UPDATE

thermal burns of the skin.

Anti-aging/skin rejuvenation

In the area of anti-aging treatments, nightly application of Retin-A® cream or related products forms the foundation. Some

2016

HERE IS SOME OF THE LATEST AND GREATEST NEWS FROM THE ANNUAL MEETING OF THE AMERICAN ACADEMY OF DERMATOLOGY.

dermatologists believe that patients should use Retin-A® from childhood through to old age. The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors. Botox Cosmetic® smoothes wrinkles, especially in the upper third of the face. Fillers like collagen, Restylane® and Juvéderm® can restore volume to the skin. For patients who want to be more aggressive in managing lax skin, brown spots and redness, laser treatments are available and offer dramatic results. It is possible to achieve a very natural

Sun protection

look with products and services available through dermatologists

Sunscreens continue to improve with higher SPF values. Ingredients previously

celebrities in the 1980s and 1990s is no longer considered

only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays. There are new options available for both daily wear and waterproof beach or pool wear. If dermatologists had their way, everyone would live in caves and never again see the light of day. We do realize, however, that people must live their lives, so we always recommend sun block, broad-brimmed hats, long sleeves, and gloves, etc. We also ask that people especially avoid mid-day sun.

26 HEALTHY IDAHO

today. The overly tight look of faces popular among aging wealthy fashionable. People want to look good, relatively age appropriate and natural. Patients don’t need to always resort to the desperation of plastic surgery. Other less drastic options are available. When people ask, “What is the one thing I can do to keep my skin looking as young as possible for as long as possible?” the answer is to protect the skin from ultraviolet light.

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©Magdanatka | Dreamstime.com

skin

Topical antibiotics/wound healing

A topical antibacterial ointment, Altabax®, appears to be very

NEW! Excel V & Laser Genesis Laser Genesis is a breakthrough laser treatment that stimulates the skinâ&#x20AC;&#x2122;s natural processes to reverse the signs of aging and sun damage and promote vibrant, healthy looking complexion. Micro-pulses of laser energy activate collagen remodeling to improve the appearance of fine lines and wrinkles, and target unwanted brown spots and facial redness. Although the individual treatment results are subtle, the overall effect of a treatment series can be quite dramatic. The result is a glowing, camera ready complexion. Excel V is the most advanced aesthetic technology that combines two powerfully precise lasers to target and eliminate vascular concerns (redness, unsightly veins) and benign pigmented lesions (age spots, sun spots, discoloration) on the face and body. Excel V helps skin imperfections such as facial redness, blemishes, discoloration, and scarring. Excel V provides precision laser treatments for todayâ&#x20AC;&#x2122;s most common aesthetic and dermatologic skin concerns to quickly give you a clear complexion. Excel V treats rosacea, facial and leg veins, age/brown spots, and acne scars.

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beatuy tips

Your 9 most

Embarrassing beauty questions — answered 28 HEALTHY IDAHO

Healthy-Idaho.com

©Sandor Kacso, Vling | Dreamstime.com

BY AMY M. KELLER

WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING? Although brushing will

help prevent cavities (so don't stop scrubbing), it can only mask bad breath, since the problem really lies within your throat and tongue, not your teeth. When the bacteria in your mouth lose access to oxygen (which can happen when you use alcohol-based mouthwashes, take certain prescription medications for depression or high blood pressure or simply sit with your mouth shut for a long time), they emit smelly sulfur com-

pounds, says Harold Katz, DDS, founder of The California Breath Clinic in Los Angeles; this is the same principle at work with foot odor. Eating garlic and onion also makes your breath stink because they contain— surprise—those same sulfur compounds.

WHAT CAUSES FOOT ODOR? When the normal bacteria on your feet inter-

THE FIX: Contrary to popular belief, a

act with moisture trapped in your socks and

tongue scraper won't banish bad breath—

shoes, they emit stinky sulfurous byproducts,

sulfur compounds cannot be removed

says Doris J. Day, MD, an assistant professor

manually. Instead, keep your mouth oxygen-

of dermatology at New York University.

ated by drinking water throughout the day and using an over-the-counter oral rinse

THE FIX: Since dry feet equal odor-free feet,

with chlorine dioxide in both the A.M. and

wear absorbent cotton socks with shoes

the P.M. to neutralize sulfur compounds (try

made from breathable materials, like canvas

TheraBreath Oral Rinse). Chewing on oxy-

and leather, and sprinkle Zeasorb—an over-

gen-rich vegetables, like parsley and celery,

the-counter drying powder—into your shoes

can also diminish odors. If these tricks don't

every morning. Three nights a week, pour a pot of tea made with several regular (not herbal) tea bags into a basin, then soak your feet for five to ten minutes. The tannic acid in tea temporarily inhibits sweat production. See your doctor if your feet are also red, swollen

I SWEAT THROUGH MY BLOUSES. SHOULD I BE WORRIED?Most likely there's noth-

EVERY TIME I SHAVE, I GET A BUMPY RASH ALONG MY BIKINI LINE — WHAT’S CAUSING IT? A too-close shave or waxing can make hairs split and loop around just under the surface of the skin. As these off-kilter hairs grow, they push up against your skin, causing inflammation and redness, says Lawrence Moy, MD, chief of dermatology at Harbor-UCLA Medical Center.

THE FIX: Put down your loofah; dermatologists now agree that rubbing the bumps to free trapped hairs will only make the problem worse. Instead, apply an OTC acetyl-

ing to fear, says Joseph L. Jorizzo, MD,

salicylic acid (a.k.a. aspirin)

chairperson of dermatology at Wake Forest

solution twice a day for two to

University School of Medicine in Winston-

seven days to gently exfoliate

ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES? No. They’re actually

Salem, NC. You probably just have a benign,

the top layer of your skin (try

hereditary tendency toward excessive

Soft Cell). Once you shed this

sweating that can crop up at any age. But

layer, the looped hairs will

see your doctor to rule out an overac-

be able to poke through. A

called keratosis pilaris—the cause is unknown,

tive thyroid, a low blood-sugar level and a

cortisone injection, adminis-

but some claim that it’s a hereditary condition.

number of other problems that can cause

tered by your dermatologist,

continual heavy sweating.

will decrease inflammation

or scaly to make sure a bacterial or fungal

work, see your dentist.

infection isn’t causing the smell.

THE FIX: You can soften and help slough off

in bigger bumps. If ingrown

bumps by rubbing them with a mixture of

THE FIX: Before bed, towel-dry your armpits

hairs are a persistent prob-

equal parts petroleum jelly and either water

and apply the prescription antiperspirant

lem, you may want to consider

or cold cream. If that doesn’t work, prescrip-

solution Drysol (it contains a higher percent-

laser treatment, which dam-

tion Retin-A probably will, but it can irritate

age of aluminum chloride, a drying agent,

ages the hair follicles and pre-

the surrounding skin. A better alternative:

than regular deodorants do). Wash the

vents hair growth. You’ll need

prescription LactiCare-HC Lotion 2 1/2%,

solution off in the A.M. and don't reapply

about three treatments (each

which contains lactic acid to dissolve dead

any deodorant. Repeat nightly. Still not satis-

around $350) followed by a

skin cells and hydrocortisone to soothe any

fied? Ask your doctor about Botox injections

touch-up every six months to

acid-induced irritation. Rub lotion onto bumps

—one treatment ($800 to $1,500) can para-

a year.

twice a day until they clear up.

lyze sweat glands for six months to a year.

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February 2016

beatuy tips

WHY DO I HAVE STRETCH MARKS? You may suspect that the marks on your tummy, thighs or hips were caused by pregnancy or significant weight fluctuations. What you may not know, though, is that hormonal changes that occur during normal growth spurts can also cause your skin to stretch and scar, says Lawrence Moy, MD. Red marks appear when your skin stretches and thins so much that you can see your blood flowing through the skin's thinned outer layers, says Joseph L. Jorizzo, MD, When your skin stretches minimally or the stretched skin is thick, white marks result.

remove stretch marks, but you can make them less noticeable. Try twice-daily applications of OTC Striae Stretch Mark Creme—several studies have confirmed that it can reduce red or white marks in about four weeks. Or ask your doctor about laser therapy ($450 to $700 per treatment), which

WHY DO MY TEETH LOOK SO DINGY? Smoking and excessive consumption of dark beverages (like coffee, tea, soda and red wine) are the main causes of stained teeth, says Lana Rozenberg, DDS, founder of the Rozenberg Dental Day Spa in New York City.

THE FIX: As with clothing stains, the longer

can tone down the brightness of recently acquired red marks, or microdermabrasion

WHY IS MY FACE SO SHINY? If you are also losing hair and have stopped getting your period, a hor-

THE FIX: No treatment is guaranteed to

($50 to $150 per session), which can diminish the appearance of white marks.

IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR? If you fight your follicles on a daily basis or sprout lots of hairs on your chin, see your doctor. Polycystic

discolorations remain on your teeth, the

ovarian syndrome (a disorder characterized

harder they are to remove—so keep up

by high levels of male hormones) or an adre-

those twice-a-year dental visits. You can

nal gland problem could be to blame. If you're

lighten your teeth several shades with

moderately hairy (you tidy up your brows or

a whitening toothpaste that contains

upper-lip area once a month), you've probably

carbamide peroxide, but use it only once

just got your genes to thank.

monal imbalance could be the culprit, and you should see your doctor. If not, your skin is just oversensitive to your male hormones (we all have them)—and this is triggering the production of excess oil. Another possibility: a tooharsh cleansing routine (some of you have written to us saying you use rubbing alcohol to nix shine!). Many derms believe that alcohol-based toners and gritty scrubs can overdry and irritate your skin and make it produce extra oil to compensate, says Doris J. Day, MD.

THE FIX: Your best bet is to regulate oil without overdrying your skin. So in the morning, wash your face with an oil-free lotion cleanser, then rub on an alcohol-free toner.

a day to avoid drying out gum tissue (try Rembrandt Plus with Peroxide toothpaste).

THE FIX: Vaniqa, a new, odorless prescription

Floss treated with the whitening agent

cream, has recently been approved by the

silica has also been proven to polish away

FDA to decrease light to heavy hair growth

stains, which often form between teeth

anywhere on the face ($50 for a two-month

(try Johnson & Johnson Reach Whitening

supply). Though it doesn't yield immediate

Floss). For more dramatic results, your

results (you'll need to keep using your regular

dentist can bleach your teeth up to eight

hair-removal methods at first), the cream

shades brighter with a highly concentrated

blocks one of the enzymes responsible for

peroxide gel administered via laser ($800

hair growth, gradually slowing it down as long

to $1,500) or in a custom-fitted mouthpiece

as you continue to use it, says Ken Washenik,

($600 to $1,000) that you wear an hour a

MD, director of dermatopharmacology at

day for about 10 days, says Rozenberg.

New York University School of Medicine. For

Though drugstore bleaching kits are much

those who don't respond to Vaniqa, six laser

less expensive, they aren't quite as effec-

hair treatments ($150 each) can significantly

tive—the gel isn't as strong, and since the

decrease hair growth for months. A monthly

mouthpieces aren't created specifically

electrolysis session for up to a year ($60 to

for you, the gel can drip out of them and

$100 each) can remove hair permanently.

inflame your gums.

Try Cetaphil Daily Facial Cleanser for Normal to Oily Skin and Bath & Body Works Bio Face Oil-Control Facial Toner. Top with the OTC oilabsorbing gel Clinac OC. Sop up shiny spots throughout the day with blotting papers (try Hard Candy Shiny Sheets). Repeat your A.M. routine— minus the gel—before bed. If you continue to shine, ask your dermatologist about Retin-A Micro. Less irritating than regular Retin-A, this prescription cream was created to treat acne but has also been proven effective against oiliness.

30 HEALTHY IDAHO

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Dr. Wade Pilling

February 2016 Dr. Wade Pilling, DMD31

FEELIN’ GOOD

FEELIN’ GOOD, LOOKIN’ GOOD! 6 WAYS TO BOOST YOUR SELF-CONFIDENCE AND HELP YOU FEEL SEXY NOW

BEING BEAUTIFUL ISN’T A SIMPLE REACTION TO THE REFLECTION IN THE MIRROR; BEAUTY IS A STATE OF MIND – A STATE OF BEING. IF YOU FEEL BEAUTIFUL, YOU ARE BEAUTIFUL. AND, WHAT’S AGE GOT TO DO WITH IT? VERY LITTLE. AT 20 OR 60, WHETHER YOU’RE A MAN OR A WOMAN, YOU CAN STILL FEEL AND BE BEAUTIFUL AND SEXY – YOU JUST NEED TO GET BACK TO THE BASICS OF BEING BEAUTIFUL. 32 HEALTHY IDAHO

When we say sexy, what do we mean? Let’s define it:

Sexy – sex-y adj – appealing, desirable, especially because of being new, interesting, and trendy. Confidence is key to your feeling sexy. But how do you channel inner confidence if you simply don’t feel good about yourself? If you feel out of touch with your beauty best, your desirability, you’re not destined to feel that way forever. There are mounds of methods to help you regain your mojo, regardless if you’re slowing down, feeling beyond your years, or suffering from a severe case of frumpitis. Here’s six quick tricks to feeling good and looking good.

Healthy-Idaho.com

REPEAT AFTER ME Reciting an affirmation may sound silly, but it can really work! Selfaffirmations are used to counteract a negative belief you have about yourself. Choose a statement that is in the present tense, such as, “I am beautiful” or “I love myself inside and out.” We like “Every day, in every way, I’m getting better and better.” Write it down on a piece of paper so you can better visualize it and repeat the statement at least 10 times early in the morning. After repeating affirmations, you’ll start to feel the negativity being released and then the, you guessed it, sexiness replacing it.

BEAUTY IN THE BUFF Sure, being naked can make you feel extremely vulnerable at first, yet you’ll find your inner sexiness coming out. Some feel better about themselves when they’re naked because the sense of naturalness and freedom makes them feel sexy. Try doing household activities in the buff (while respecting who may be in the house with you). Or study yourself in the mirror. Start to accept your imperfections, because the more comfortable you are with your body, the more people will pick up on your natural sex appeal. Stop letting your body be a roadblock to feeling sexy and either embrace it or change what you don’t like.

SWEETNESS OF SWEAT Exercising is one of the best ways you can gain self-confidence and feel sexy. The act of exercising itself is empowering and cathartic. You’ll gain energy to accomplish what you want to accomplish, which will make you feel good about yourself. You’ll also feel stronger and look toned, and the positive changes in your body will translate to feeling confident and sexy. If you dread the gym, try something fun at home like dancing to get your exercise in. Moving your body to your favorite music not only burns tons of calories, but it’s also a great way to get in tune with your body and channel your inner sexiness. Try dancing in front of a mirror.

SPICE UP YOUR SURROUNDINGS

MAKEOVER MANIA A big confidence killer is the makeup or wardrobe rut. And no, you don’t have to land yourself on some reality TV show to solve this problem. There are great options wherever you live, whoever you are. Start by letting your fingers do the walking through the pages of beauty and fashion magazines to get an idea of what the current looks are, then take your ideas to a makeup counter and your hairstylist (maybe a new one) to get the works. Visit a spa for a relaxing and rejuvenating experience, and have them pamper you from head to toe. Take good care of yourself because when you feel good on the outside, your self-confidence will shine through and you’ll have a natural sexiness to you.

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When you’re surrounded by a rich sensory environment, you’ll immediately feel sexier. Indulge all of your senses. Make your environment (your house or bedroom) cozy, soothing and inviting. Paint your walls a warm color and put up decorations that remind you of a great time in your life. Candles give off a sexy glow and delicious smells, while installing dimmers or changing your overhead lighting and room lamps to a softer or colored bulb can make all the difference. Use fabrics and materials that feel good on your skin. Invest in jazz or sounds of nature CDs, and you’ll really feel the senses of your environment affecting you in a positive way.

ACT SEXY! ‘Acting’ may sound contradictory to being sexy since we’ve been telling you that sexiness comes from truly feeling confident about yourself. Lack of self-confidence is obvious. If you focus on your flaws, you’re asking others to focus on your flaws. While it may seem silly at first, faking confidence can actually lead to a positive and lasting change in your self-confidence. Think of it as practicing for the real thing and you’ll learn from your experiences. No one knows how you’re feeling on the inside, so you might be surprised at how much people are drawn to you and enjoy your company when you don’t project your negativity onto them. Carry yourself with your head held high and keep practicing self-confidence until it becomes a real part of you. Can you feel your sexy side emerging already? With these tips, you’re sure to gain more self-confidence and a newfound sexiness.

February 2016

FEELIN’ GOOD

THE TONE OF LOVE TONE OF VOICE IS A NEW, EFFECTIVE PREDICTOR OF MARITAL SUCCESS WRITTEN BY ANGELA SILVA

We’ve all been taught the phrase, “sticks and stones may break my bones, but words will never hurt me.” But new researchers have found that not only can words hurt you, but how you say those words can hurt you, and those you talk to, even more. That’s right, your tone of voice may be the best predictor of your future marital success and happiness, even more so than what you actually say. So If your “I love yous” and “thank-yous” to your spouse have been disingenuous, you might be in more trouble than if you weren’t saying them at all. The study, which was published in Proceedings of Interspeech in September, involved the recorded marital therapy sessions of over 100 couples, which were taken over the span of two years. These recordings were analyzed using an algorithm developed by the research team. They were listening for various characteristics of speech, including pitch, intensity, volume, “jitter,” “shimmer,” and other indicators of emotions. Once the conversations were broken down, the researchers followed the status of these marriages for five years. And the results were shocking. Not only was the tone of voice a strong indicator of marital success, but tone of voice predicted marital success even better than the behavioral analyses of experts. Psychologists who listened to the recordings and labeled a couple’s communication

34 HEALTHY IDAHO

and behavior as “accepting,” “blaming,” or any other characteristic based on the conversation alone were less accurate at predicting the outcome of a marriage than the vocal characteristics. “What you say is not the only thing that matters; it’s very important how you say it. Our study confirms that it holds for a couple’s relationship as well,” said Dr. Nasir, one of the researchers from the study. An important feature of this study was not just the analyses of vocal trends, but how each partner’s vocal characteristics changed in response to their partner’s vocal characteristics. For example, if one partner had the tendency to raise their voice at their spouse, who in turn became quiet and subdued, that correlation would be identified, tracked, and recorded, and a pattern could then be identified by the researchers and used in their predictions. Just how well does this algorithm actually work to predict the future of a relationship? Believe it or not, this algorithm correctly predicted if a relationship would improve or worsen based on tone of voice with a 79 percent accuracy rate. So if you’ve been being a bit snarky lately in your conversation with your spouse, or if your spouse has a tendency to get worked up when the two of you are talking, maybe it’s time to reevaluate your tones of voice and make some changes for the success of your marriage.

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Experts suggest that pushing negativity away has physical and emotional benefits Complaining may be the easy way out, but it can also cause you to become trapped in a cycle of negativity. Venting does provide a sense of relief for most people, but after repeated bouts of complaint over the same issue, it becomes counter productive, making the problem worse. A major cause of stress and complaint comes from the workplace and many people think of venting as just another part of their job description. But a recent study published by Harvard Business Review emphasizes the powerful effects of positivity in the workplace. When people focus on the positive experiences they have instead of the negative they are much better off. “Positive experiences—even small ones— provide you with valuable resources that can be used to reduce stress, including physical symptoms such as headaches or muscle tension,” the article states. “They make it easier for you to detach yourself from work at the end of the day.”

WORKPLACE TIP

NOTICE SOMETHING GOOD WRITTEN BY LAUREN TURVILLE

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Quit Complaining About Work? Yeah, Right. To rid oneself of complaining is very difficult because for most people it does come more naturally than being positive all the time. To counteract this instinct, the same Harvard study suggests writing down three good things that happen to you each day. This simple exercise is shown to reduce stress, increase creativity, and improve sleep. With better sleep comes more alertness and better mood the next day, which in turn leads to more positive experiences. Now, it is unlikely that people will stop entirely talking about bad things that happen to them, but making a conscious effort to focus on the good will provide more balance in one’s outlook on their life. If it becomes too unbearable and you just have to let it all out, be sure to follow your vent sesh with some constructive criticism or point out something good that also happened that day. Although it may be unnatural to be so positive at first, sometimes you just need to “fake it till you make it.” For more on original study, see here: hbr.org/2015/09/the-powerful-effect-of-noticing-good-things-at-work

February 2016

H E A RT H A P P E N I N G S

HEART HAPPENINGS THERE ARE MURMURS, PALPITATIONS, FAILURES, ATTACKS AND BLOCKS. WHAT DOES IT ALL MEAN? FROM THE NATIONAL HEART, LUNG, AND BLOOD INSTITUTE

WHAT IS HEART BLOCK? Heart block is a problem that occurs with the heart’s electrical system. This system controls the rate and rhythm of heartbeats. (“Rate” refers to the number of times your heart beats per minute. “Rhythm” refers to the pattern of regular or irregular pulses produced as the heart beats.)

the rest of the body with enough force. Some people have both problems. The term “heart failure” doesn’t mean that your heart has stopped or is about to stop working. However, heart failure is a serious condition that requires medical care.

With each heartbeat, an electrical signal spreads across the heart from the upper to the lower chambers. As it travels, the signal causes the heart to contract and pump blood.

Heart failure develops over time as the heart’s pumping action grows weaker. The condition can affect the right side of the heart only, or it can affect both sides of the heart. Most cases involve both sides of the heart.

Heart block occurs if the electrical signal is slowed or disrupted as it moves through the heart.

WHAT IS A HEART MURMUR?

Heart block is a type of arrhythmia (ah-RITH-me-ah). An arrhythmia is any problem with the rate or rhythm of the heartbeat.

A heart murmur is an extra or unusual sound heard during a heartbeat. Murmurs range from very faint to very loud. Sometimes they sound like a whooshing or swishing noise.

WHAT IS A HEART ATTACK? A heart attack happens when the flow of oxygen-rich blood to a section of heart muscle suddenly becomes blocked and the heart can’t get oxygen. If blood flow isn’t restored quickly, the section of heart muscle begins to die. Heart attack treatment works best when it’s given right after symptoms occur. If you think you or someone else is having a heart attack, even if you’re not sure, call 9–1–1 right away.

WHAT IS HEART FAILURE? Heart failure is a condition in which the heart can’t pump enough blood to meet the body’s needs. In some cases, the heart can’t fill with enough blood. In other cases, the heart can’t pump blood to

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Normal heartbeats make a “lub-DUPP” or “lub-DUB” sound. This is the sound of the heart valves closing as blood moves through the heart. Doctors can hear these sounds and heart murmurs using a stethoscope.

WHAT ARE PALPITATIONS? Palpitations (pal-pi-TA-shuns) are feelings that your heart is skipping a beat, fluttering, or beating too hard or too fast. You may have these feelings in your chest, throat, or neck. They can occur during activity or even when you’re sitting still or lying down. Source: www.nhlbi.nih.gov

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THE GENDER DIFFERENCES of Heart Disease and Heart Attacks HOW HEART PROBLEMS ARE DIFFERENT FOR WOMEN, AND WHY IT MATTERS WRITTEN BY HEALTHY MAGAZINE STAFF

Men and women are quite different, to state the obvious. But one difference that might not get enough attention is how heart disease often presents itself differently, according to gender. In women, heart attacks tend to occur later in life (about ten years later, on average, than men), but are also more severe. They are also more likely to die from the first heart attack and more likely to be disabled, research shows. “There has been a misconception that women were immune to heart disease. Not only do women have heart attacks but they can be deadlier in women than in men,” said Dr. Nieca Goldberg, a cardiologist and spokeswoman for the American Heart Association. Particularly concerning is that younger women who have heart attacks have a drastically higher death rate than men the same age who have heart attacks, Goldberg says. Heart disease is the No. 1 killer of American women, claiming nearly 500,000 lives each year.

Medicine, Division of Cardiology, Johns Hopkins School of Medicine. “So while the classical symptoms, such as chest pains, apply to both men and women, women are much more likely to get less common symptoms such as indigestion, shortness of breath, and back pain, sometimes even in the absence of obvious chest discomfort.” Because what women feel in a heart attack may not be like what has been described to them by medical professionals (no chest pain, for example), they can misinterpret what they are feeling. HERE IS A GUIDE FOR WOMEN TO BETTER RECOGNIZE SYMPTOMS OF A HEART ATTACK: 1.

Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.

Pain or discomfort in one or both arms, the back, neck, jaw or stomach.

Shortness of breath with or without chest discomfort.

Other signs such as breaking out in a cold sweat, nausea or lightheadedness.

As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

HEARTS BEAT DIFFERENTLY The size and pumping ability of the right side of the heart differs by gender. The right ventricle is smaller in women than in men. Source: Circulation: Journal of the American Heart Association

One way to reduce the risks is to know that warning signs of a heart attack can be very different in women than men.

Source: American Heart Association (AHA)

“Women are much more likely to have atypical heart attack symptoms,” says Dr. Lili Barouch, Assistant Professor of

According to the AHA, women can mistake a heart attack for the flu, acid reflux or normal aging.

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Furthermore, risk factors for heart disease differ by gender. Traditional risk factors for both men and women include obesity, smoking, diabetes, high blood pressure and family history. Some researchers suggest that certain diagnostic tools may be better than others for women, meaning that while an electrocardiogram might be good for a man, a stress test might be better for a women. Cardiology tests performed on women are sometimes misinterpreted, according to the Women’s Heart Foundation, because plaque in men’s arteries clumps, whereas in women’s arteries plaque distributes evenly throughout artery walls. The bottom line is that heart care cannot be a one-size-fits-all approach.

RISK FACTORS FOR WOMEN SPECIFICALLY •

High testosterone levels in menopause.

•

Increasing hypertension during menopause.

•

Autoimmune disease like rheumatoid arthritis.

Source: hopkinsmedicine.org

February 2016

H E A RT H A P P E N I N G S

BLOOD HEALTH KNOWING THE SIGNS FOR SOME OF THE MORE COMMON BLOOD DISORDERS

These signs and symptoms can occur because your heart has to work harder to pump oxygen-rich blood through your body.

ANEMIA

Mild to moderate anemia may cause very mild symptoms or none at all. Severe or long-lasting anemia can damage your heart, brain, and other organs in your body. Very severe anemia may even cause death.

This is the most common blood disorder, affecting more than 3 million Americans. Anemia (uh-NEE-me-uh) is a condition in which your blood has a lower than normal number of red blood cells. Anemia also can occur if your red blood cells don’t contain enough hemoglobin (HEE-muh-glow-bin). Hemoglobin is an iron-rich protein that gives blood its red color. This protein helps red blood cells carry oxygen from the lungs to the rest of the body. If you have anemia, your body doesn’t get enough oxygen-rich blood. As a result, you may feel tired or weak. You also may have other symptoms, such as shortness of breath, dizziness, or headaches. Other signs include: • It is difficult to do normal activities. • Coldness in the hands and feet. • Pale skin. • Chest pain.

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Your doctor may recommend dietary changes if anemia is suspected. Iron, vitamin B12, vitamin C and folic acid are important for healthy blood. Various medications can also be prescribed.

VON WILLEBRAND DISEASE Von Willebrand disease (VWD) is a bleeding disorder. It affects your blood’s ability to clot. If your blood doesn’t clot, you can have heavy, hard-to-stop bleeding after an injury. The bleeding can damage your internal organs. Rarely, the bleeding may even cause death. In VWD, you either have low levels of a certain protein in your blood or the protein doesn’t work well. The protein is called von Willebrand factor, and it helps your blood clot.

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Normally, when one of your blood vessels is injured, you start to bleed. Small blood cell fragments called platelets (PLATE-lets) clump together to plug the hole in the blood vessel and stop the bleeding. Von Willebrand factor acts like glue to help the platelets stick together and form a blood clot. Von Willebrand factor also carries clotting factor VIII (8), another important protein that helps your blood clot. Factor VIII is the protein that’s missing or doesn’t work well in people who have hemophilia, another bleeding disorder. VWD is more common and usually milder than hemophilia. In fact, VWD is the most common inherited bleeding disorder. It occurs in about 1 out of every 100 to 1,000 people. VWD affects both males and females, while hemophilia mainly affects males. Von Willebrand disease (VWD) is almost always inherited. Some people have the genes for the disorder but don’t have symptoms. However, they still can pass the genes on to their children. If you have type 1 or type 2 VWD (the least sever varieties), you may have the following mild-to-moderate bleeding symptoms: • Frequent, large bruises from minor bumps or injuries • Frequent or hard-to-stop nosebleeds • Prolonged bleeding from the gums after a dental procedure • Heavy or prolonged menstrual bleeding in women • Blood in your stools from bleeding in your intestines or stomach • Blood in your urine from bleeding in your kidneys or bladder • Heavy bleeding after a cut or other accident • Heavy bleeding after surgery People who have type 3 VWD may have all of the symptoms listed above and severe bleeding episodes for no reason. These bleeding episodes can be fatal if not treated right away. People who have type 3 VWD also may have bleeding into soft tissues or joints, causing severe pain and swelling. Various medications are used to treat VWD.

Source: National Heart, Lung, and Blood Institute (www.nhlbi.nih.gov)

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BLOOD CANCERS LEUKEMIA Leukemia is cancer of the blood cells. Most blood cells form in the bone marrow. In leukemia, cancerous blood cells form and crowd out the healthy blood cells in the bone marrow. The type of leukemia depends on the type of blood cell that has become cancerous. For example, acute lymphoblastic leukemia is a cancer of the lymphoblasts (white blood cells that fight infection). White blood cells are the most common type of blood cell to become cancer. But red blood cells (cells that carry oxygen from the lungs to the rest of the body) and platelets (cells that clot the blood) may also become cancer. Leukemia occurs most often in adults older than 55 years, and it is the most common cancer in children younger than 15 years.

LYMPHOMA Lymphoma, including Hodgkin lymphoma and non-Hodgkin lymphoma (NHL), is the most common blood cancer in the United States and is estimated to represent approximately 5 percent of all new cancers diagnosed in the United States in 2014. The lymphatic system removes fluids from your body and produces immune cells like white blood cells. When certain white blood cells become abnormal and begin to multiply and collect in lymph nodes and other areas. This eventually impairs your immune system.

MYELOMA This is a cancer of the plasma cells, which are a white blood cells that produce antibodies that fight against disease and infection. Myeloma prevents normal production of these antibodies, lowering the defenses of the body. Source: Cancer.gov

February 2016

HEALTH

[ R E P O RT ]

[BULLETIN]

Step up

Dodge a dangerous killer with a small change in work plans. Colon cancer is among the most common forms of cancer in many developed countries. But research shows that people who cycle or walk to work have significantly lower rates of colon cancer. If you can’t find an active way to commute to work, lace up your walking shoes for a brisk stroll at lunch. Inactivity and obesity are two major risk factors for colon cancer. Finding an active way to commute to work is one way to battle both.

Stepping on your bathroom scale each day may help to keep hard-lost pounds from creeping back on.

Ditch the Drive

Studies suggest daily weigh-ins help you monitor small increases in body weight so you can refocus on your

diet and fitness routine before things get out of hand. Fact is, about 80%

of people who lose 10% of their body

weight tend to regain the weight within the first year after the loss. But, there

are strategies you can use to increase your chance of long-term success, such as exercising for an hour per

day; eating a low-fat, low-calorie diet; eating breakfast every morning; and keeping consistent eating patterns

during both weekdays and weekends. Weighing yourself daily can help as well. While weight fluctuates daily,

daily weigh-ins can help you better

determine when a weight fluctuation appears to be sticking around and

KEEP TABS ON YOURSELF FOR BETTER WEIGHTLOSS RESULTS

help motivate you to pay extra atten-

tion to diet and exercise. It’s best to

weigh yourself at the same time every day for consistency. Try weighing

yourself every morning before eating breakfast or before your shower.

EASY ON A MONDAY

160k

STROKE-RELATED DEATHS OCCER EACH YEAR. FOR SOME PEOPLE, THE RISK OF STROKE MAY BE GREATER ON MONDAY THAN ON OTHER DAYS OF THE WEEK, A RECENT STUDY SUGGESTED. SO MAKE AN EXTRA EFFORT TO RELAX.

40 HEALTHY IDAHO

EASY DOES IT

Rome wasn’t built in a day. Make changes gradually. Don’t expect to change your diet and activity level overnight. Instead of switching all at once to a low-calorie eating plan, try gradually decreasing the calories of your meals and snacks. Another strategy is to lower the calorie content of one meal at a time. In the first week, eat a low-calorie breakfast, but keep lunch and dinner the same as before. During the second week, you might reduce the calorie content of your lunch. Finally, you can begin eating low-calorie dinners.

Better for Your Blood Vessels

If you’re thinking of indulging, squeeze in a workout first. A new study reports that working out before eating can help reduce the detrimental effect that foods, high in unhealthy fats, temporarily have on your triglyceride levels and blood vessel function.

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W E L L N E SS

EXPOSURE TO E-CIGARETTE ADVERTISEMENTS PUBLIC HEALTH OFFICIALS WORRY ABOUT WHAT EXPOSURE DOES TO YOUTH WRITTEN BY LAUREN TURVILLE

A RECENT STUDY BY CDC RESEARCHERS SHOWS THAT APPROXIMATELY 70% OF TEENS ARE EXPOSED TO E-CIGARETTE ADVERTISEMENTS. STUDENTS IN MIDDLE AND HIGH SCHOOL ARE FREQUENTLY SEEING THESE ADS FROM MULTIPLE SOURCES INCLUDING IN STORES, ONLINE, IN MOVIES OR ON TV, OR IN NEWSPAPERS OR MAGAZINES, AND RESEARCHERS WROTE THAT THIS EXPOSURE MAY CONTRIBUTE TO THE INCREASED USE OF E-CIGARETTES AMONG YOUTH. This matters because the long-term consequences of using e-cigarettes aren’t completely understood. Some argue that e-cigarettes are healthier and less addictive than normal cigarettes, but other research suggests that the chemicals in e-cigarettes may be dangerous. But not all e-cigarettes use the same chemicals. One e-cig company markets itself by saying that “not all e-cigs are created equal. 99% of e-cig and e-liquid products today are made in China with no regulations. These products often include acidic, synthetic ingredients…” They go on to say that their products are regulated and have safe ingredients. These chemicals aside, e-cigarettes contain nicotine, making them, like conventional cigarettes, addictive. Besides being addictive, nicotine can cause a number

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of health hazards. The National Institutes of Health released a study showing that nicotine may increase risk of cardiovascular, respiratory and gastrointestinal disorders, decrease immune response, and pose ill impacts on reproductive health. These negative effects make e-cigarette use something to think twice about. Further complicating the issue is that different e-cigarettes vary in the amount of nicotine delivered. Additionally, how one uses e-cigarette changes how much nicotine enters the body. The Center for Disease Control and Prevention (CDC) report found that a shocking 18 million young adults in the United States see e-cigarette advertising, something that worries the director of the CDC, Dr. Tom Frieden. “The same advertising tactics the tobacco industry used years ago to get kids addicted to nicotine are now being used to entice a new generation of young people to use e-cigarettes,” he said in a statement. He says these ads rely on the same themes: independence, rebellion, and sex. E-cigarette use among young people is on the rise, making these ads a target for public health officials. The study, using data from the 2014 National Youth Tobacco Survey, shows a correlation between advertisement exposure and e-cigarette use. Additionally, it is reported that advertising spending has increased from around $6.4 million in 2011 to $115 million in 2014. The authors of the study explained that advertising is dangerous because it has been shown to prompt experimentation in young adults and to increase and maintain use among those already using. Source: www.nlm.nih.gov, hookahzz.com

February 2016

MEXICAN Chicken and Lime Soup

Makes 4 to 6 servings There is a light citrusy flavor that you will love in this hearty chicken soup. Layers of garlic and lime embrace the fresh avocado garnish. I serve this during the warm summer months.

_______________

2 tbsp olive oil, divided 4 boneless skinless chicken breasts 1 cup chopped onion 6 cups chicken broth 2 cloves garlic, minced 2 tomatoes, seeded and chopped 2 1⁄2 cup freshly squeezed lime juice (4 to 5 limes) 2 cups broken corn tortilla chips 2 avocados, diced 4 green onions, green parts only, minced

_______________

In a large skillet, heat 1 tbsp of the oil over medium-high heat. Add chicken and cook, turning once, until no longer pink inside, 6 to 8 minutes per side. Transfer chicken to a cutting board and let cool. In a large pot, heat remaining oil over medium heat. Add onion, garlic and tomatoes. Cover and cook until onion is softened, 4 to 6 minutes. Add chicken broth and lime juice. Dice chicken and add to pot. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes. Ladle into individual bowls and garnish with equal amounts of tortilla chips, avocado and green onion.

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Makes 4 to 6 servings Calabacitas is a traditional Mexican corn and squash dish full of texture. It is a mellow combination of corn, chile and squash blended together with creamy goodness.

Creamy Corn, Chile & Squash

_______________

1. In a large skillet, heat oil over medium-high heat. Sauté onion, garlic, summer squash, zucchini and parsley until vegetables are tender-crisp, 10 to 12 minutes. 2. Reduce heat to low and stir in corn, cheese and broth until cheese is melted and mixture is heated through, 6 to 8 minutes. Pour into a serving dish.

ingredients

1 tbsp olive oil 1⁄2 cup chopped onion 2 cloves garlic, minced 1 cup chopped summer squash (see Tips) 2 cups chopped zucchini 1 tbsp minced flat-leaf parsley 2 cups cooked corn kernels (see Tips) 1 cup shredded Monterey Jack cheese 2 tbsp chicken broth Freshly ground black pepper to taste

TIPS: Increase zucchini to 2 cups if summer squash is out of season or hard. Drained canned or thawed frozen corn kernels work in this recipe. Grilled or fire-roasted corn will add additional flavor. The salt in the broth and cheese will add flavor. However, salt to taste if more is needed.

Mexican Chocola Cakes te

Creamhyile Corn, uCash & Sq Makes 6 servings

This is a family favorite…rich mounds of chocolate with just a hint of cinnamon and chile. I love serving them warm with a scoop of vanilla ice cream.

_______________________

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1. In a small saucepan over low heat, melt chocolate and butter. Set aside. 2. In a medium bowl, using an electric mixer, beat eggs, egg yolks, sugar, cinnamon and chile until well blended, about 3 minutes. On low speed, gradually beat in the chocolate mixture until well blended. Increase speed to medium and beat until mixture is light and fluffy, about 3 minutes. Using a rubber spatula, stir in flour until blended. 3. Divide chocolate mixture equally among ramekins. Place ramekins on a baking sheet and bake in preheated oven until firm on top and cakes pull away from the sides of ramekins, 16 to 18 minutes. Run a knife around the edges of each ramekin. Invert on individual plates and serve hot with a scoop of vanilla or coffee ice cream.

Mexican Chocolate Cakes ingredients

Preheat oven to 425°F Six 4- to 6-oz ramekins, greased 4 oz semisweet (dark) chocolate, coarsely chopped 1⁄2 cup butter 2 eggs 2 egg yolks 1⁄2 cup granulated sugar 1 tsp ground cinnamon 1⁄2 tsp ancho chile powder 1⁄3 cup all-purpose flour Vanilla or coffee ice cream February 2016

Indian Ratatouille

INDIAN

with 5 Spices

(Panch Phoran Tarkari)

Serves 8 Panch phoran, the signature 5-seed blend used in Bengali food, is magical. Versatile and easy to use, its distinctive flavor is perfect in both Indian and non-Indian dishes. 2 2 1 tsp 2 tbsp 1 lb 1 lb 8 oz 2 to 3 tsp 1 tbsp 1 tsp 1⁄2 tsp 1 cup

dried Indian red chiles, broken in half bay leaves panch phora oil eggplant, cut into 2-inch pieces potatoes, peeled and cut into 1 1⁄2-inch pieces butternut squash, cut into 2-inch pieces chopped green chiles milk salt or to taste granulated sugar frozen peas

1. In a small dish, combine red chiles, bay leaves and panch phoran. 2. In a large saucepan, heat oil over medium-high heat until very hot. Stir spices into hot oil and sauté until seeds stop popping, 30 to 40 seconds. Immediately add eggplant, potatoes and squash and mix well. 3. Add green chiles, milk, salt, sugar and 3⁄4 cup (175 mL) water. When mixture comes to a boil, reduce heat to medium. Cover and simmer until vegetables are tender, 10 to 12 minutes. Add peas and simmer from Easy Indian Cooking, until water is absorbed, 2 to 3 minutes. Excerpted 2nd Ed. by Suneeta Vaswani © 2013 Serve hot with an Indian bread. Robert Rose Inc. www.robertrose. ca May not be reprinted without publisher permission.

44 HEALTHY IDAHO

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Makes 6 servings Here’s a soul-satisfying soup packed with vitamins and the goodness of vegetables. Plus the dal makes it high in protein and fiber as well.

Toor Dal ingredients

1 cup 1 tsp 1 cup 1 cup 1 cup 8 1⁄4 tsp

yellow lentils (toor dal) turmeric chopped tomato cubed potato sliced carrot, 1⁄4-inch thick slices green beans, cut into 8 1-inch pieces cayenne pepper

1 tsp 2 tbsp 1 tsp 1 tbsp 1⁄2 cup 11⁄2 cups 1⁄3 cup

salt or to taste oil cumin seeds chopped garlic chopped onion steamed rice cilantro, chopped Lemon wedges

Clean and pick through lentils for any small stones and grit. Rinse several times in cold water until water is fairly clear. Drain and transfer lentils to a large saucepan. Add 3 cups (750 mL) water and soak for 10 minutes. Bring to a boil, uncovered, over medium heat, skimming froth off surface. Cook, partially covered, until dal is soft and mushy, about 30 minutes. Purée in blender or using immersion blender, or whisk vigorously to batter-like consistency. Meanwhile, in a small saucepan, heat oil over medium-high heat. Add cumin seeds. Sauté until cumin is fragrant and a shade darker, about 30 seconds. Add garlic and sauté for 1 minute. Add onion and cook until golden, about 10 minutes. Pour mixture into dal and simmer, covered, until vegetables are tender, about 5 minutes. Place 2 to 3 tbsp (30 to 45 mL) rice in each bowl. Top with dal and vegetable mixture. Garnish with cilantro. Serve with lemon wedges on the side. If you are short on space, you can always combine steps 5 and 6 into once sentence.

Yellow up Lentil eStaobles

Carame lized

Carrot Pudding (Gajar ka Halwa)

with Vegr Dal) (Too

Serves 8 This is a favorite in north India and is particularly good when made with the sweet pink winter carrots grown in that area. The flavor is more delicate than other carrots, and they are juicier. I have never come across this variety in North America. 1. 2. Excerpted from Easy Indian Cooking, 2nd Ed. by Suneeta Vaswani © 2013 Robert Rose Inc. www. robertrose.ca May not be reprinted without publisher permission.

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A large heavy-bottomed saucepan over medium heat, combine carrots and milk. Cook, stirring frequently, until milk is completely absorbed and mixture begins to solidify, about 1 hour. Stir in 1 cup (250 mL) of the sugar, oil and raisins. When sugar dissolves, check sweetness. Add remaining sugar if needed. Cook, stirring constantly, until mixture begins to leave side of pan, 15 to 20 minutes. Remove seeds from cardamom pods, discarding pods. Pound seeds and stir into pudding. Serve warm or at room temperature. Before serving, garnish with blanched almonds and top with edible silver leaf, if using.

Gajar ka Halwa ingredients

11⁄2 lbs 4 cups 11⁄4 cups 1⁄4 cup 1⁄4 cup 8 to 10

carrots, grated (5 or 6) whole milk granulated sugar (approx.) oil or unsalted butter raisins cardamom pods blanched whole almonds edible silver leaf (varak)

TIPS:

This dish freezes well for several months. Thaw and warm in a 200°F (100°C) oven. Sprinkle with additional almonds and top with edible silver, if using.

February 2016

46 HEALTHY IDAHO

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Idahoâ&#x20AC;&#x2122;s Premier Orthopedic Clinic MEET OUR DOCTORS

Michael T. Daines, MD Dr. Daines is board certified and a fellow of the American Academy of Orthopedic surgeons. He is fellowship trained in shoulder surgery and specializes in minimally invasive shoulder surgery. Dr. Daines has long roots in the Treasure Valley and follows in the footsteps of his father Joseph G. (Pete) Daines, MD and Joseph G. Daines, MD, his grandfather in practicing orthopedics here. He moved home to Idaho for good and joined West Idaho Orthopedics & Sports Medicine in 2013. Dr. Daines completed a shoulder fellowship at Oxford University in the United Kingdom funded by the Girdlestone Memorial Scholarship. He has been in practice since 2009. Dr. Daines is skilled in the operative and non operative management of all shoulder conditions including rotator cuff repair, shoulder instability, shoulder replacement and trauma. He also has a very active general orthopedic practice and is skilled in the operative and non operative management of general orthopedic conditions. Dr. Daines has a special interest in all inside arthroscopic rotator cuff repair using a knotless technique. This allows for more rapid rehab and less post operative pain with minimal scarring. In his spare time Dr. Daines is an avid outdoorsman and enjoys fishing, camping and hunting with his wife and three children. He also runs the occasional triathlon and enjoys leading an active lifestyle. Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

URGENT & SAME DAY APPOINTMENTS with Idahoâ&#x20AC;&#x2122;s Premier Orthopedic Clinic 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 Bryce Wikfors, PA-C

Established in 1960

208-895-0888 Facebook.com/HealthyIdaho

Offices in Caldwell - Meridian | Satellite offices in Fruitland - Emmett

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Whatever the emergency... We’re here when you need us – 24/7. Why rush to the ER only to wait around to be seen? Our board-certified physicians are here 24/7 to ensure better, faster care when you need it.

For Average Wait Times Text “ER” to 23000 westvalleyER.com 48 HEALTHY IDAHO

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