Healthy Idaho | May 2016 by Healthy Magazine

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May 2016

the

sports injury

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

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

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May 2016

Healthy M AY 2 0 1 6

IDAHO

We like to think our heads are screwed on straight, but research says we make unreasonable decisions all the time.

Food is a celebration, but eating out doesn’t do our body any favors, unless we exercise a little discipline.

Upside-Down Apple Pie Green Coconut Bowl

Pumpkin Pancakes Roasted Chicken: Become an Expert

Pay the Painful Produce Price It might be time to move beyond the debate about whether eating healthier costs more. It does, so decide if the sacrifice is worth it.

Versions of Introversion

The “introvert” and “extrovert” labels we like to pin on others and ourselves are often worthless. Delving a little deeper into the types of introversion might be helpful, however.

Cooking With Kiddos

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.

44 HEALTHY HEALTHY IDAHO IDAHO

Reusable baking sheets, chickpea snacks and Figgy Pops; food products you should know about in 2016.

The idea of cooking with small children is enough to make some parents scream. But cooking with your kids can be immensely rewarding with the right approach.

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

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

Reviews: Kitchen Products and Healthy Snacks to Get Excited About

40 How We All Make Irrational Decisions

Ten Tips: A Restaurant Survival Guide

Recipes

It’s not hard to find an excuse to avoid the kitchen, but culinary experiences can be rewarding. Here are the common barriers and how to leap them.

Overcome Your Cooking Barriers

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Solving THE OBESITY PUZZLE NUTRITION

Nothing works long term if you can’t understand it AND stick with it. Although our program is scientifically based, we teach nutrition in simple, real people terms. Do you know what a protein is? Do you know your daily protein need? People know more about what octane level they put in their car than how much protein they need or eat. What are good carbs; bad carbs; slow carbs; fast carbs? Forget all of those, it is too complicated. We teach carbs as teaspoons of sugar. Your allowed intake is based on your chemistry, how much can you consume and still take back your health. We share real life answers for real life needs.

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METABOLISM

Why can some people eat what they want and not gain weight? Yet some of us seem to gain weight if we even just think about food. Obesity is a disease of communication failure between the GI tract and the brain. The body systems and feedback control mechanisms don’t work correctly. Our medical doctors do a history, physical exam, and lab testing to evaluate each and every patient. Then we prescribe medications as a tool to help. We are most proud of the metabolic and health improvements of our patients. In many cases, diabetics no longer require insulin; blood pressure and cholesterol medicines are no longer needed.

PSYCHOLOGY

Excess weight can carry an emotional burden. It often is associated with shame. It unfortunately carries a social stigma. Sometimes the emotional burden is a cause and sometimes a result of weight gain. Asthma and Cardiac patients don’t feel “shame” from their conditions. Yet nearly 100% of persons that are significantly overweight feel shame about their weight. Yes, we love the metabolic health improvements, but we also love when patients share their emotional and social benefits of weight loss. “I am no longer ashamed to undress in front of my spouse.” “My teenagers saw their mom in a bathing suit for the first time.” “I can tie my shoes without losing my breath.” “My mom will go out in the daylight for the first time in years.”

BEHAVIORS

Weight control is a PROCESS, NOT a PROJECT. There should be no start and stop. Yet how do you handle getting discouraged (as we all do)? We want your weight control to be a lifelong success. Therefore, we educate and motivate during these real-life behavioral situations. We consume calories for reasons other than hunger. HOW DO WE HANDLE GATHERINGS? WHAT SHOULD I DO AT THE FOOTBALL TAILGATE? CAN I HAVE CAKE AT MY CHILD’S BIRTHDAY PARTY? We have a simple approach to help these times.

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Healthy

FROM THE EDITOR

IDAHO

QUANTITY TIME

MAY 2016 VOLUME VIII, № 5

SOMETIMES MORE IS MORE.

AS I THINK ABOUT MY PARENTS, I REALIZE THAT I WANT TO SPEND MORE TIME WITH THEM, REALLY DOING JUST ABOUT ANYTHING. TIME IS SO VALUABLE; TIME TOGETHER, EVEN MORE SO. I’VE HEARD THE RHETORIC ABOUT QUALITY AND QUANTITY, AND I FEEL THE OPTIMAL MIX IS A HEALTHY BLEND OF BOTH. MOST PARENTS ADMIT IT’S IMPORTANT TO SPEND ‘QUALITY’ TIME WITH THEIR KIDS, BUT ALSO ADMIT THAT SPENDING QUALITY TIME IS CHALLENGING. I’m still trying to define ‘quality’ time. Does simply driving from point A to point B together count? What about time doing chores, doing homework, or simply watching television together? Which is higher quality time—watching your child perform a sport, or playing a sport with them? Working together or playing together? That is the question. In a recent study of parents and caregivers, 94 percent drew a correlation between the quantity of ‘meaningful time’ adults spend with children and the way kids handle major issues, including discipline and substance abuse. Drawing a connection between meaningful time and child behavior is one thing, but actually taking the time to discuss major issues is another, according to a study conducted by the Pennsylvania-based non-profit group KidsPeace. The study found 54 percent of participants saying they “had little or no time,” or wished they had more time to spend in physical activities with their kids, such as taking a walk or playing catch. Dr. Alvin Poussaint, a Harvard psychiatrist who helped oversee the study, says about 3 1/2 million households —representing 7 million youngsters—spend an hour or less a week in a physical activity with their children. Alas, good intentions generally get sidelined by parents’ work schedules and other demands.

virtually any quantity of time can quickly become quality time. Communication and making a connection is the key to creating quality in the time we spend with each other. Driving from A to B can easily be quality time if we turn down the tunes and talk. Talk radio, in all its flavors, is high food for fodder, but hardly a tie that binds a relationship in the long run. Shuttling your daughter from school to dance isn’t quality time when Imagine Dragons, Dr. Oz, or the daily news is all we hear. For that matter, sitting through a movie isn’t exactly fertile ground for making a quality connection. You get the point.

6 HEALTHY IDAHO

CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-mag.com SALES & MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ONLINE EDITOR Chelsa Mackay | chelsa@healthy-mag.com DIRECTOR OF OPERATIONS Allyson Long | allyson.long@healthy-mag.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders 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.

So, as the weather turns heavenly and we begin to budget the nice outdoors with our hectic schedules, take the time to make time. Whether it’s more about quality or more about quantity isn’t really a question at all. Either way, it’s about time. Spend it wisely.

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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EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-mag.com

C.T. O’Donnell, the president and CEO of KidsPeace, said the most important thing a parent can do to connect with their child is to be aware of the situation, recognize a child’s need and find a way to act on it. “They can listen to their children. They can talk, not to their children, they can talk with their children. They can take walks in the park. They can spend meaningful, interactive reading time with their kids,’’ O’Donnell said.

SO, WHERE DOES THIS LEAVE US? Apparently quantity time is the weightier factor, the scarce commodity. So many of us just need to take time to spend with our kids—doing anything. We need to make time. It is my observation that 26quantity years and counting...

To discuss Stardocs creative, design, content marketing, premium websites, online marketing, or even creating your custom publication, call us at 801.369.6139.

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May 2016

F I T N E SS

WHEN WEIGHTS

HIT BACK

GYMJURIES COMMON INJURIES, AND HOW TO AVOID THEM. Injuries at the gym are not uncommon. One of the most important things to remember is to warm up properly and never start off at one hundred percent effort. To improve your workout performance, avoid these common injuries:

1. The Hamstring Pull A hamstring pull is often due to a muscle imbalance between the quadriceps and the hamstrings. When 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 (see below) until you feel loose before you do anything strenuous outdoors.

2. The Lower Back Common, everyday things could injure your back, 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.

3. The Shoulders

WRITTEN BY BRIDGET EDWARDS

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.

Can Weight Training Become More Harmful than Helpful?

What is dynamic stretching/ warm up?

Weight training can be a great way to get into shape, but if it’s done in the wrong way, it could be harmful to your muscles. When participating in strength training, the goal is to get bigger and stronger muscles; this happens when muscles have time to rest and rebuild themselves. In his 1997 study, professor Stuart Phillips of McMaster University found that muscles could become stronger when given time to rest between workouts. Since then, these results have repeatedly been found to be accurate.

to repair and grow muscle is 48 hours. Allowing these 48 hours of rest allows muscles to recover and grow.

Strength training creates micro-tears in the muscles. When lifting sessions are repeated daily on the same muscle groups, muscles do not have the necessary time to recover and grow. Phillips’ study showed that muscles remain in the breakdown process for 24 hours after being trained. Muscles also engage in the repair process at the same time, but the time needed

If you decide to do a full-body workout in one day, it is recommended that you wait the 48 hours before doing another fullbody training session. This means working the entire body in one gym session, two or three times a week. Avoid working all muscle groups every day; muscles need sufficient time to repair in order to reach their greatest strength.

8 HEALTHY IDAHO

If daily trips to the gym are a routine, it is suggested to target specific muscle groups every other day, rather than doing a daily full-body workout. This means if you train your upper body on Monday, you should wait until at least Wednesday to train the same muscle groups. On the days in between, you could target other muscle groups such as the lower body.

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. 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 you’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. Greg Marshall is the founder of Fiture Personal Training and has helped thousands of clients through personal training, corporate training, group training, and nutritional coaching services. Contact him at gregmarshall17@gmail.com

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F I T N E SS

CARDIO EXERCISES ARE BETTER FOR YOUR BRAIN

WRITTEN BY ANGELA SILVA

Not all exercise benefits the brain equally, new research shows

he benefits of exercise go far beyond weight loss and muscle gain. You probably already know that your internal organs, specifically your brain, experience significant benefits from regular exercise. Exercise has the potential of neurogenesis occurring in a mature, developed hippocampus and reducing the amount of age-related holes in both the gray and white matter. The hippocampus is the area of the brain responsible for learning and memory. The implications of this discovery are vast and may contribute to the expanding research of age-related diseases of the brain. But one group of researchers in Finland wanted to know – are some exercises better than others for brain health? As it turns out, an experiment conducted using lab rats found that not all types of exercise benefit the brain equally. In a 7-week study, the rats were assigned to one of three groups, each performing a different type of exercise. One group did sustained cardio activity, running at a regular pace for a certain amount of miles each day. One group did high-intensity interval training, sprinting at a high intensity for three minutes followed by two minutes of slow walking. The third group did the ratequivalent of weight training, which involved climbing with tiny weights attached to their tails. The rats were injected with a chemical marker that highlighted the appearance of new brain cells at the beginning of the study so that they could track the neurogenesis at the end. The results, published in The Journal of Physiology, showed that compared with sedentary rats, some exercise yielded significant

10 HEALTHY IDAHO

neurogenesis while others didn’t show any difference. Here’s the breakdown:

Cardio exercise showed the greatest amount of neurogenesis in the hippocampus, with the greatest results found in the rats that had run the furthest.

High-intensity interval training showed a moderate amount of neurogenesis compared to the sedentary rats, but not even close to the amount in the cardio rats.

The weight-training rats did not show any difference in brain tissue compared to the sedentary rats, although they were much stronger at the end of the study.

Of course there are benefits of each type of exercise other than hippocampus neurogenesis, and even other potential benefits to the brain, but this specific area of study showed that the effects of each type of exercise have a different impact on the brain. And although rats are obviously not humans, the results still shed light on further research and potential benefits that humans could experience. So if you’re a gym rat (don’t you just love a good gym pun) who loves lifting, maybe you should consider throwing in a good run here or there. And if you’re already a cardio bunny, you probably read this with pride as your superior hippocampus reflected on all of your years of running.

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F I T N E SS

THE DEATH OF

Why BMI should no longer be used to determine health status WRITTEN BY LAUREN TURVILLE

Body Mass Index (BMI), a ratio of a person’s height to weight, has long been a guide to determine an individual’s health status. It is often used to know what health care costs should be, particularly by employees when evaluating their workers. Recently, the Equal Employment Opportunity Commission proposed that people with high BMIs should have to begin paying higher health insurance premiums. The problem with this is that new research shows that BMI is an inaccurate gauge of health. UCLA psychologists explain that although BMI may tell generally whether an individual is underweight, healthy weight, overweight, or obese, a given weight category cannot accurately predict the health problems an individual will experience. This means that the BMI calculator will label many people who are obese as unhealthy, because obesity is associated with health problems such as diabetes, cardiovascular disease, hypertension, and some cancers, even if the individual is not diagnosed with any of these. On the other hand, the individuals in a normal BMI range are automatically labeled as healthy, when this an often faulty blanket assumption. A. Janet Tomiyama, assistant professor of psychology at UCLA and a leading BMI researcher, published her findings in the International Journal of Obesity. She believes that because of its inaccuracy to determine health, BMI should no longer be used. “Many see obesity as a death sentence, but the data show there are tens of millions of people who are overweight and obese and are perfectly healthy,” she says. Among many other things, the study found that 34.4 million Americans who are considered overweight are healthy, as are 19.8 million who are, according to their BMI, obese. Although BMI will tell you under which weight category you fall, it does not take into account many important factors that determine health status and therefore should not be used as a determinant of health care cost. A more in depth evaluation should be done to determine an individual’s actual health status that would then estimate health risks and the resulting cost of health care.

Lebron James and Cam Newton are considered overweight according to BMI.

SOME INTERESTING TIDBITS ABOUT BMI: gg BMI was created in the early 19th century by Lambert Quetelet, who said that it shouldn’t be used to indicate the level of fatness in an individual. gg A study published in Medical Hypothesis found that BMI correctly identified weightrelated health risk in only about two-thirds of women and men. gg A study published in the International Journal of Obesity found that 29 percent of people who fell in the “lean” category according to BMI were actually obese according to body fat percentages. gg Lebron James and Cam Newton are considered overweight according to BMI. Sources: Npr.org, health.usnews.com

12 HEALTHY IDAHO

dean bertoncelj / Shutterstock.com

BMI

Super Bowl 50 MVP Von Miller is considered obese according to the BMI. There is no Denver Broncos player with a normal BMI (18.524.9). On average, they fall in the obese range. Would these elite athletes make the cut for your workplace wellness plan? Source: npr.org

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May 2016

F I T N E SS

VARIATIONS TO THE CLASSIC BURPEE

Begin as if you are doing a normal burpee, but as you do your push up, spread your legs like you are doing a jumping jack. As you return to jumping position, bring your feet back together and finish your burpee as normal.

WRITTEN BY LAUREN TURVILLE

14 HEALTHY IDAHO

Star Jump Burpee This variation is much like the standard burpee, but instead of jumping straight up, jump into a star position (arms and legs spread away from body). Finish burpee push-up as normal.

LEAVE BASIC BEHIND THESE BURPEE ALTERNATIVES WILL TARGET MUSCLES THAT STANDARD BURPEES DO NOT AND HOPEFULLY ADD SOME VARIETY TO THIS DREADED EXERCISE!

PUSH-UP JACK BURPEE

Single Leg Push-Up Burpee Begin with a standard burpee jump. As you descend into pushup position, raise one leg in the air, complete your push-up, and return to jumping position. Be sure to keep correct form in your push-up. Alternate legs with each rep.

Mountain Climber Burpee First complete the standard burpee jump. Proceed to push-up position but instead of completing a push-up, perform a mountain climber (one knee up to the chest), alternating each leg 2 times. Return to start position and repeat.

Box Burpee Be prepared with a step, box, or ledge. In this variation, instead of completing a normal jump up and down, jump onto your box or step. As you jump back down, complete your push-up and repeat. As you are jumping, be sure to keep your feet shoulder width apart and knees slightly bent.

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May 2016 Dr. Wade Pilling, DMD15

5 WAYS

Probiotic Supplements BOOST ATHLETIC PERFORMANCE WHAT DOES A PROBIOTIC DO? The gut-friendly bugs in probiotic supplements offer a wide range of health benefits to fitness and sports enthusiasts. These good bugs accelerate recovery from physical exhaustion and improve the immune defense which weakens with rigorous exercise. A daily dose of probiotic supplements will aid in overcoming the negative effects of strenuous training which are a prime concern for athletes. A healthy gut is awash with good bacteria that are found to have the following benefits for triathletes:

1. Increases the absorption of nutrients

Healthy bacteria boost the absorption of key nutrients that supplement sports performance. Better nutrient uptake enables the athlete to push the limits and recover faster even after a painstaking workout session. This results in faster fatigue recovery and consistent performance.

2. Strengthens immunity

Probiotic supplements boost immune function by increasing the absorption of antioxidants and fighting free radicals that cause muscle damage. A hard training session often suppresses the immune system which leaves you susceptible to sickness, disease, and infections. Research has shown that probiotics have the potential to keep you fit and healthy even with a prolonged training schedule.

4. Helps heal common athletic complaints

Athletes often experience gas, bloating, diarrhea, cramps, nausea, and respiratory infections due to exhausting events. This creates an imbalance in the gut flora and adversely affects physical function. Probiotic supplements replenish the gut microbiome with good bacteria which in turn boosts the body’s ability to endure intense training and recovery from fatigue. Probiotics also reduce the occurrence of gastrointestinal issues and inhibit inflammation and heartburn.

5. Improves protein digestion

3. Improves digestion

Fitness enthusiasts and athletes usually supplement their daily diet with protein drinks to boost muscle growth and accelerate recovery. A specific probiotic strain, clinically known GanedanBC has proven efficacy in enhancing the body’s ability to absorb and digest protein. A daily dose of probiotics will improve your focus, keep you going even with during a heavy-duty training program and help you stay ahead of the curve.

WHEN IS THE BEST TIME TO TAKE A PROBIOTIC

Author Bio:

Digestive enzymes are essential for breaking down the food, but they tend to become less efficient with aging. This can invite a host of digestive disorders which can be easily averted with probiotic gut bacteria. Studies suggest that athletes are disposed to digestive disorders due to a strenuous schedule. The healthy bacteria in probiotics improve digestion by increasing the uptake of essential nutrients and proteins. It is well established that when digestion is improved, it has a positive impact on both performance and wellness.

Probiotic supplements should be taken twice a day just before the breakfast and evening meal. To achieve the best results, it is important to take probiotic supplements daily. Any probiotic brand would need two weeks to colonize in your gut and hence it advisable to begin your supplementation at least 14 days before an athletic event. This will not only improve your health but also boost your performance, so start with probiotic supplements today and reignite your athletic potential.

16 HEALTHY IDAHO

Mary Toscano is a dedicated wife, a busy mom of two toddlers, an animal shelter volunteer, a health freak runner, and a passionate health and wellness blogger. All of these are her many jobs besides her day job. She aspires to having her own YouTube channel one day about healthy living and clean eating. Spending a major part of her day writing about health and wellness at www.probioticshub. com she educates readers about probiotics. Her goal in life is to inspire and encourage people to take care of their bodies and health. Mary’s message to the world is, “Where there is health, there will be joy, wisdom and wealth!”

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May 2016

You’ve probably heard about Zika virus and its connection to microcephaly, a condition where babies are born with underdeveloped brains. New research is indicating another negative effect of Zika. Scientists are now investigating a possible connection between Zika virus and the development of Guillain-Barre syndrome, a condition where the immune system attacks your nerves, causing temporary paralysis. Source: npr.org

in the news / THE LATEST IN HEALTH AND WELLNESS

More bad news about Zika

The newest diet secret:

STOP DIETING! People are always on the hunt for the newest diet craze to help them get in shape. However, a surprising study from Cornell University disputes the effectiveness of traditional “diets.” Of people who have maintained a healthy weight throughout their lives, about half say that they don’t diet. They certainly consume a largely healthy diet, but they do it in “non-restrictive” ways, such as listening to hunger cues and cooking at home more often than eating out.

Anxiety drugs are good, but in moderation Anxiety drugs, such as Valium and Xanax, have risen in popularity over the last several decades. Not only are more Americans taking them, but they are taking them in higher doses. While these drugs certainly have a place in treatment of mental health conditions, a new study has found that overdoses of anxiety drugs have quadrupled over the course of 20 years. Source: American Journal of Public Health

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THE POWER OF PATIENCE

gray matt ers

Patience is a virtue, and may be key to turning back time. A recent study by the National University of Singapore found that people who are edgy and anxious showed signs of faster cellular aging. Impatient people tended to have shorter Telomeres—the caps at the end of DNA strands which is a genetic marker for aging. The longer the Telomeres, the better. You can develop patience with practice. For instance—that chocolate cake that’s calling your name? Wait 15 minutes before you take a bite. Not only will you practice your patience, but the reward will be sweeter.

WRITTEN BY LAUREN TURVILLE

Research suggests that a new drug used to increase sexual desire in women may have more negative side effects than positive results. Just a year ago, in 2015, the FDA approved a drug called flibanseri, used to increase female sexual desire. Although taking this drug may sound great for women experiencing hypoactive sexual desire disorder (HSDD), the side effects may not be worth the rewards. A study by Erasmus University Medical Center suggested that the negatives of the drug might outweigh the positives.

Flibanserin works by affecting brain receptors to increase sexual arousal in women. The FDA strongly suggested that women not take it with alcohol or certain medications because of the strong side effects that may occur. Although a small change in sexual desire occurred in women taking the drug, many wondered if it was worth experiencing the negative physical changes.

People often blame their gray hair on high stress levels. Some blame it on genetics. It turns out that it may be both! Scientists state that they’ve identified the very first gene they believe is responsible for gray hair. This gene is believed to be responsible for about 30 percent of gray hair, so maybe your hectic job and rowdy kids really are to blame for the rest. Source: Nature Communications

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Is It Worth Taking?

“The benefits of flibanserin are marginal,” said the lead author, Dr. Loes Jaspers. “One in three women experience side effects, of which the most common ones include dizziness, sleepiness, nausea, and tiredness.”

GRAY HAIR: BAD GENES OR TOO MUCH STRESS?

That YouTube video could save your life!

}

FEMALE LIBIDO DRUG:

Although the FDA approved flibanserin, many researchers believe that they should take a closer look at the drug and possibly revoke their approval. Additionally, it is suggested that women experiencing HSDD discuss their issues fully with their doctors in order to find other options for increasing their sex drive.

WHAT IS HYPOACTIVE SEXUAL DESIRE DISORDER (HSDD)?

HSDD is defined by Sexual Medicine Society of North America as a woman’s chronic or ongoing lack of interest in sex, to the point that it causes her personal distress or problems in her relationships. It is found to affect 10 to 40 percent of women.

The secret to better health may not be found in a pill. Researchers at Loma Linda University found that watching a funny video caused lower levels of the stress hormone cortisol. Additionally, a study from the University of Maryland Medical Center found that “people who laugh more and have a sense of humor are less likely to develop heart disease.” May 2016

Cooking at

Home WRITTEN BY C AITLIN SCHILLE

Your Common Excuses and How to Overcome Them 20 HEALTHY IDAHO

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There’s nothing quite like sitting down to a fresh, warm stew after a long day of work and commuting. However, this desire for home-cooked food isn’t reflected in our habits. A recent poll showed that in 2015, Americans spent more money eating out than they did on groceries. People offer a bevy of excuses for why they don’t cook more, most of them weak.

HERE ARE SOME OF THE TOP EXCUSES FOR NOT COOKING AT HOME, BUSTED. Eating out isn’t any more expensive than buying ingredients .

Sources: Businessinsider.com, jhsph.edu

False! In fact, according to a recent article in Business Insider, packing a lunch instead of eating out for lunch saves you $2,000 per year. That’s quite a hefty sum. Buying groceries as opposed to eating out may feel expensive at first, but compare it to what you actually spend on eating out every week in addition to your normal grocery bill, and you will almost always come out on top.

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I don’t have time to cook. This comes from the fallacy that home cooking always has to be an elaborate meal with many ingredients and components. In fact, preparing food at home can be as simple as making a quesadilla using a whole wheat tortilla and adding some chopped bell pepper or making scrambled eggs with some sautéed vegetables. Even a smoothie with banana, spinach, yogurt, and berries can replace a meal in a pinch. All of those meals take less than 15 minutes from start to finish. That is less time than you would spend in the car driving to and from your local fast food joint. You can also save time by using prepare-ahead methods like a slow-cooker, or save time with ingredients by getting prewashed or pre-cut produce, frozen fruits and vegetables, and frozen chicken that needs only be warmed.

Cooking at home isn’t much healthier anyway. While there are many restaurants that offer healthier options, cooking at home will benefit your health so much more. When you cook at home, you can know for sure that you’re getting fresh, whole ingredients. You control how much salt, fat, and sugar are added to your foods. A study from the Johns Hopkins Bloomberg School of Public Health showed that “people who frequently cook meals at home eat healthier and consume fewer calories than those who cook less.” If you’re looking to lose weight, improve your health, or just feel better, home cooking may be your best first step.

I don’t know how to cook. No problem! You don’t need to be a culinary whiz to prepare some simple meals. There are so many resources to become a better cook. For example, if you’re not quite sure how to hard-boil an egg, a quick search will offer several YouTube videos that show, step-bystep, how to correctly hard-boil an egg. Not sure how to chop a certain vegetable? Do the same thing and search it on Google or YouTube! If you’re largely unfamiliar with cooking, start small; begin with simple, straight-forward meals with relatively easy techniques and few ingredients.

When I want to cook I don’t have the ingredients on hand. This can be solved with a bit of planning. While it may feel too time consuming to sit down and plan, it will actually save you time and money in the long run. At the beginning of each week, take 10 minutes to plan a menu for each day of the upcoming week, make a corresponding grocery list, and then do the grocery shopping trip. As you find favorite meals to make and become familiar with the ingredients you most commonly use, you’ll find that this meal planning process becomes even quicker.

May 2016

PAY THE PAINFUL PRODUCE PRICE SPECIFYING THE ACTUAL FINANCIAL COMMITMENT REQUIRED TO EAT FRUITS & VEGETABLES REGULARLY. WRITTEN BY SYDNEY COBB

22 HEALTHY Idaho IDAHO

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$1.50

More Per Day The Price Of a Healthier Diet Source: Harvard School of Public Health

study from the Harvard School of Public Health, published in the British Medical Journal, assessed 10 countries and found that the price for the healthiest diets added up to approximately $1.50 more per day, compared to cost for the least healthy diets. This adds up to $550 extra per year. This higher cost often comes because produce provides fewer calories than other unhealthier options, meaning giving a family adequate healthy calories means buying more food. For example, while carrots are relatively inexpensive, they offer few calories in comparison to a similarly priced bag of potato chips. People want to feel full (especially Americans, it seems), and that means they can’t just buy a bell pepper instead of cookies; they’ll have to buy five bell peppers instead of cookies for the same calories. But $1.50 a day is probably smaller than some people might expect. And it is important to remember that it isn’t some luxury item that one buys with the extra $1.50 a day. Better diets can prevent disease.

A salad from Chik-fil-A will cost you more than $7.00, while a fried chicken sandwich is only $3.00. Instead, you can purchase a salad for about $5.00 at McDonald’s, but why would you when you can get two cheeseburgers for just $2.00? These fast food establishments offer some great deals—but the price of produce may explain some of America’s growing waistlines. To eat fruits and vegetables often means shelling out some serious extra cash, whether eating in or out.

“This would represent a real burden for some families, and we need policies to help offset these costs,” says Dariush Mozaffarian, the study’s senior author. “On the other hand, this price difference is very small in comparison to the economic costs of diet-related chronic diseases, which would be dramatically reduced by healthy diets.”

$2.00-$2.50 Per Day How Much You’ll Need to Spend to Get Enough Fruits and Vegetables Source: US Department of Agriculture

While fruits and vegetables can be purchased fresh, frozen, or canned, their nutrients are best preserved when eaten ripe. To get the most nutrients, try finding fresh vegetables that are in season or frozen vegetables that have been frozen when ripe. In 2011, the US Department of Agriculture compared the average prices of fruits and vegetables per pound and found that “an adult on a 2,000- calorie diet could satisfy recommendations for vegetable and fruit consumption in the 2010 Dietary Guidelines for Americans (amounts and variety) at an average price of $2 to $2.50 per day.” But you might need to be a smart shopper to make this budget work. While prices vary, canned corn can be purchased for $0.69/lb., frozen for $1.40/lb., but the fresh corn runs at $1.80/ lb. Canned tomatoes on average were $0.77/lb., while fresh cost anywhere from $1.24 to $2.94, depending on the type. Overall, eating fresh fruits and vegetables can be the most expensive option, but not necessarily for every fruit and vegetable. Furthermore, you don’t have to eat fresh fruit and vegetables every meal. Find a balance. Eating healthy doesn’t have to break the bank—and it shouldn’t! Some fruits and vegetables like apples, bananas, watermelon, grapes, nectarines, lettuce, carrots, potatoes, and green beans are an excellent source of nutrients and are not very expensive. Think of the extra $1.50 per day as an investment for your body, a natural insurance against diabetes, cardiovascular disease, hypertension, and even cancer. Diets high in fruits and vegetables are still possible for the thrifty consumer and a proven way to prevent disease.

Read the study at www.ers.usda.gov/media/133287/eib71.pdf to see where your favorites lie in the spectrum. Sources: www.ers.usda.gov/media/133287/eib71.pdf, British Medical Journal (bmjopen.bmj.com), eatingwell.com

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May 2016

10 TIPS A RESTAURANT SURVIVAL GUIDE

A quick drive down any main street will lead you past multiple dining temptations: fast food drivethrus, sit-down restaurants and the especially alluring newcomer—fast casual restaurants. The variety of choices cater to any appetite, making the enticement an almost daily struggle. Sometimes, we just don’t have the resources, energy, or time to eat at home, and restaurants are the best option. It may take some self-discipline, but there are some surefire ways to keep your diet healthy, even when eating on-the-go. Healthy is a relative term and may differ for everyone. Are you trying to keep your diet low in sugar, or high in fiber? Low in calories, or high in fruits and vegetables? These goals are attainable no matter the restaurant, as long as you are aware and in control.

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1. Check the nutrition information. In some states, restaurants are required to provide the caloric values on the menus. Sometimes, the salad isn’t the best choice— use the internet to check values and make a decision that fits in with your health goals. 2. Make fruits and vegetables the majority of your meal. No, that doesn’t include French fries! Most restaurants will let you ask for a bigger side and a smaller entrée. You can also replace sides like French fries and mashed potatoes with apple slices, green beans, or another option. Don’t be afraid to customize your order. 3. Look for red flags. Words like fried, creamy, breaded, and crisp are hints that a dish may be a little too indulgent. 4. Stay hydrated! With water. You’ll save money and avoid the extra calories that are easy to rack up with sugary drinks. 5. Take it home. Don’t feel like you have to eat your entire meal in one sitting. Listen to your body and save the leftovers for later.

7. Treat yourself. Often, ignoring a craving just makes you more likely to binge later. Control your appetite by giving in and planning the rest of your day’s meals to be a little healthier. 8. Have a game plan. Decide beforehand what you’re going to eat so that you can be steadfast when the pictures and smells tempt you. If you’re eating with a group, order first so that your friends’ orders can’t sway you. 9. Try the grocery store. Even on-the-go, grocery stores offer many more options than a typical restaurant. You can comparison shop and cater to your cravings, or even grab a sandwich at the deli. 10. Eat slowly. It takes awhile for our bodies to recognize that we’re full. Even when in a hurry, err on the side of eating less. Your body will thank you after about 20 minutes. Sources: American Heart Association

6. Dip your salad. Hidden sugars often reside in salad dressings, so avoid smothering your salad all at once. Instead, dip your fork in the dressing before taking a bite.

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FOR THE HOUSE

Product Reviews

COOKINA Cuisine Reusable Baking Sheet T-fal Clipso Pressure Cooker We like this product for a variety of reasons. It’s easy to use, it’s durable and it works well. Other users seem to agree: it has an excellent rating on Amazon. If you’re cooking big meals often, this makes both preparation and cleanup easier.

Baking can be a hassle because of the cleaning involved afterward. Food crusted onto pans and ovens can be a detriment to us ever cooking in the first place. These baking sheets are meant to take the mess out of baking, as a reusable alternative to aluminum foil and wax paper. The surface is non-stick, meaning it’s easy to clean after use. Cookina.com: $9.99

Amazon: $99.99

Biena Chickpea Snacks An award-winning new snack option that is opening up new avenues for healthy packaged food, Biena Chickpea snacks have good amounts of protein and fiber with a crunch that you want in a snack. And they have much less fat than peanuts. Our favorite flavor is habanero.

Pipcorn Made from heirloom corn, which is a very small kernel, this snack offers a healthy twist on popcorn. Pipsnacks.com: $36 for a six-pack

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Made In Nature FiggyPops Figs, tart cherries, walnuts and cacao, all covered in coconut. Need we say more? Madeinnature.com: $11

F O R A S N AC K

Bienafoods.com: $17/ 6-pack (also available at Target and Sprouts, about $3/bag)

May 2016

Cooking With Your

WRITTEN BY STEPHANIE ROQUE, MS, RD, CD

Let’s be perfectly honest… It’s often easier to whip up a meal yourself without the kids pulling on your legs and running around the kitchen. However, there are three crucial reasons to involve your kids in the cooking process that will strongly resonate in their malleable minds.

KIDDOS 1 2 Values

Bonding

According to the United States Department of Agriculture, nearly half of all money spent on food is away from the home. This trend is not only expected to climb in the future, but is also strongly associated with higher consumption of overall calories and less nutritious food choices. It is crucial for the health of generations to come that we begin to preach, teach, and practice healthy behaviors for children to carry into adulthood. By cooking with your children and emphasizing values revolving around wellness and nutrition, your children are infinitely more likely to apply this knowledge down the road as they begin to formulate their own food preferences.

Although a simple notion, it is nonetheless important to consider the quality time you can spend with your children in the kitchen. While improving the quality of your family’s diet, you’re able to spend time together while accomplishing one of life’s most imperative daily goals: nourishing your bodies. Perhaps you decide to tackle a new recipe together or teach your children a recipe that has been passed down through generations within your family; each moment is a chance to bond and make the most of the seemingly monotonous task of cooking.

26 HEALTHY IDAHO

Skillset As previously mentioned, cooking with your kiddos can be pure chaos. However, the moments of chaos and mess harbor an immensely valuable opportunity for learning. Yes, learning how to use a mixer to make dough can result in a facial of allpurpose flour. We’ve all been there. It’s important to remember that every mess and mistake is part of a learning process, and children who develop the skillset to cook will be equipped with essential knowledge as they progress into adulthood.

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Citations: 1. Food Consumption and Demand. United States Department of Agriculture, 2014. www.ers.usda.gov/topics/food-choices-health/food-consumption-demand/food-away-from-home.aspx#nutrition

Source: www.thekidscookmonday.org

Here are a couple of recipes to kick off culinary adventures with your kiddos.

Black Bean Tostadas Source: Working for Cookies (workforcookies.wordpress.com)

Ingredients: 1 15 ounce can black beans ½ teaspoon garlic salt 1 teaspoon chili powder 4 whole-wheat tortillas 1 tablespoon olive oil 4 ounces Monterey Jack Cheese, grated 4 cups frozen corn, thawed 1 cup grape tomatoes, quartered 1 avocado, diced 1 bunch scallions, chopped 1 lime Few sprigs cilantro for garnish (optional) Preparation: 1. Adult: Preheat oven to 475 degrees. 2. Together: In a small bowl, combine black beans, garlic salt and chili powder. 3. Together: Brush both sides of tortillas with olive oil and place on a baking sheet. Top with cheese and seasoned beans. Put in oven for 10 minutes. 4. Together: Meanwhile, combine corn, tomatoes, avocadoes, scallions and lime juice in a large mixing bowl. 5. Adult: Remove tortillas from the oven. 6. Kid: Top tortillas with corn mixture and enjoy! 7. Optional: Brush additional tortillas with olive oil and bake alongside the tostadas. Once baked, break them into pieces and use them as chips for the remaining corn mixture.

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Pumpkin Pancakes Source: Our Blessed Adventures (ourblessedadventures.com)

Ingredients: 1 cups flour 1 cup sugar 3 teaspoons baking powder 1 teaspoon salt 2 cups milk 2 eggs 1 tablespoon vanilla extract 1 cup pumpkin puree ¾ teaspoon cinnamon * ½ teaspoon ground ginger * ¼ teaspoon ground cloves * or 2 teaspoons pumpkin pie spice *

Preparation: 1. Together: Mix together all your ingredients (be careful not to overmix). 2. Adult: Pre-heat griddle or large pan. 3. Adult: Add a little butter to the griddle and then pour your batter on. 4. Together: Flip pancakes once they begin to bubble in the middle. 5. Kid: Top pancakes with butter and syrup, if desired.

Wishingyoudelightfully chaoticcookingadventures with your kiddos. S T E P H A N I E RO QU E , M S , R D, C D

May 2016

28 HEALTHY IDAHO

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STEPS FOR A SIMPLE

ROASTED CHICKEN THAT ANYONE WOULD BE PROUD OF 1. Gather your ingredients and tools. Chicken, salt and pepper, roasting pan, roasting rack, and twine.

2. Let your chicken come to room temperature before you roast it. Take the chicken out of the fridge 45 minutes before roasting it. If it is still cold when you put it in the oven, it will take longer and the chicken will be dry.

3. Don’t wash your chicken. The oven should do its work to kill nasty bacteria and germs. Washing the chicken in the sink just puts those microbes in dangerous spots around the sink.

4. Preheat the oven to 450 degrees Fahrenheit. 5. Dry the chicken on the outside and inside. Leaving moisture on the raw chicken actually makes the chicken drier when it cooks, because steam is created. Don’t forget the inside!

6. Sprinkle salt and pepper inside the chicken. Flavoring the inside of the chicken will result in flavor in all of the meat.

7. Truss your chicken. Don’t worry, you can do this! There are multiple ways to truss a chicken. This is step is important for cooking the meat evenly. (Hint: Use YouTube) a. b. c.

Cut about three-four feet of twine. Lay the chicken breast-side up, with the legs facing toward you. Grab the middle of the twine, and place it around the neck, running either end of the string under the chicken’s body. Open the twine ends to either side, bring them up above the thighs, and then back down around the legs. The string is anchored on the neck, runs above the thighs and below the legs. Bring the string up around the legs and tie a granny knot. As you tighten the granny knot, the legs should come together. Tighten the string and make sure the legs go under the tail bone.

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f. g. h.

Flip the chicken and tie another knot. Run the strings back up to the neck and tie another knot, anchoring the twine there. Tuck the wings into the twine.

8. Season the outside of the chicken with a generous amount of salt and some pepper.

If your chicken is 4 pounds, it will need about a tablespoon of salt. Use your hands to sprinkle the salt to make sure that it is evenly coated.

ROOM TEMPERATURE

9. Place the chicken breast side up on a roasting rack, on the roasting pan. Roasting racks are the most successful way to roast a chicken because it ensures that your chicken gets evenly cooked and it doesn’t stick to the pan.

10. Put it in the oven at 450 degrees for 50-60 minutes. 450 degrees sounds hot but roasting the chicken at super high heat makes the skin crispy and it cooks the meat as quickly as possible so that it doesn’t get dry.

11. Leave it alone! Flipping, basting, and checking the chicken just makes it take longer to cook, which is bad. The roasting rack means no flipping is necessary.

12. After 50-60 minutes, check the internal temperature of the chicken and make sure it is at 165 degrees. The best place to insert the thermometer is right between the breast and the thigh because that is the thickest part of the chicken. Be vigilant! Past 165 can mean dry, less flavorful chicken.

13. Let the chicken sit on a cutting board for 10-15 minutes before removing the twine and carving. Letting the chicken rest gives it time to let the juices settle so they soak into the meat as flavor.

Sources of inspiration: Thomas Keller, Buzzfeed

Don’t try to bake a cold or half frozen chicken.

DRY IT Use a paper towel to get the moisture off the chicken before baking, especially if it has been in the freezer.

DON’T TOUCH Checking your chicken every ten minutes, or flipping it multiple times, just means it will take longer to cook. May/June May 2016

Tips Use a Gala or Fuji apple for the sweetest apple taste. You can use store-bought granola or any of the granola recipes in this book to top your smoothie bowl.

Upside-Down

Apple Pie

Apples are the star in this recipe. This is apple pie turned upside down in a smoothie bowl creation. 30 HEALTHY IDAHO

Ingredients

Preparation

1 apple, peeled and cut into wedges 1⁄4 cup apple juice 1 tsp granulated sugar 1⁄2 tsp ground cinnamon 1⁄4 cup milk 1 cup vanilla-flavored frozen yogurt 4 graham crackers 4 ice cubes Suggested Toppings Ground cinnamon Sliced peach Granola Crushed graham crackers Spiced pecans Caramel Sauce

1. In a large skillet, combine apple and apple juice. Bring to a simmer over medium heat, then simmer for 5 minutes. Stir in sugar and cinnamon; simmer, stirring gently, for 3 minutes or until apples are softened. Drain and let cool completely.

2. In blender, combine milk, frozen yogurt, cooked apples, graham crackers and ice. Secure lid and blend (from low to high if using a variable-speed blender) until smooth. 3. Pour into a bowl and top with any of the suggested toppings, as desired.

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Tips

Green Coconut Bowl

Use leftover coconut milk in soup recipes, Thai recipes, hot chocolate and breakfast cereal. If you prefer, you can use store-bought granola to top your smoothie bowl.

Kale is high in vitamins K, A and C, iron, calcium and fiber. I made this recipe for some of my kids’ friends, and they loved it. Their moms couldn’t believe they were eating a green smoothie bowl with kale. Ingredients 1⁄4 cup unsweetened coconut milk beverage 1⁄2

frozen banana, cut into pieces if necessary

1⁄3 cup

frozen chopped mango

1 cup

trimmed kale leaves

2 tbsp

unsweetened shredded or flaked coconut Ice cubes (optional)

Suggested Toppings

Sliced banana

Blueberries Raspberries Unsweetened shredded or flaked coconut Granola

Chia seeds

Preparation 1. In blender, combine coconut milk, banana, mango, kale and coconut. Secure lid and blend (from low to high if using a variable-speed blender) until smooth. If a thicker consistency is desired, add ice, one cube at a time, and blend until smooth. 2. Pour into a bowl and top with any of the suggested toppings, as desired.

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May 2016

Weeknight Chicken and Stuffing Chicken and stuffing, made in minutes with pantryfriendly ingredients — what more could you want from a weeknight meal? How about easy cleanup, too. Makes 6 servings Preheat oven to 450°F 18 X 13-inch rimmed sheet pan, lined with foil and sprayed with nonstick cooking spray 1 large tart-sweet apple (such as Gala, Braeburn or Golden Delicious), peeled and very coarsely chopped 1 onion, coarsely chopped 11⁄4 cups coarsely chopped celery 5 tbsp unsalted butter, melted, divided 11⁄4 tsp dried thyme 6 cups plain dry cornbread stuffing (see tips) 11⁄4 cups ready-to-use chicken broth 1 whole chicken (about 4 lbs), rinsed, patted dry and cut into 10 pieces Salt and freshly cracked black pepper Suggested Stir-Ins 1⁄2 cup dried cranberries, chopped 1⁄2 cup chopped fresh flat-leaf (Italian) parsley 1. On prepared pan, toss together apple, onion, celery, 3 tbsp butter and thyme. Spread in a single layer. Roast in preheated oven for 10 minutes. 2. Remove pan from oven and stir apple mixture. Stir in cornbread stuffing. Pour broth over top, stirring until absorbed. Spread out evenly over pan. 3. Brush chicken with the remaining butter. Moving stuffing mixture aside to make room, add chicken to pan, spacing evenly. Season stuffing and chicken with salt and pepper. 4. Roast for 25 to 35 minutes or until stuffing is golden brown and an instant-read thermometer inserted in the center of the thickest chicken piece registers 165°F. If desired, stir cranberries and/or parsley into stuffing.

Tips Look for packages (14 to 16 oz) of cornbread stuffing in the bread section of the supermarket. An equal amount of torn crusty, rustic-style bread or dry crumbled cornbread can be used in place of the cornbread stuffing. If the stuffing is browned before the chicken is done, loosely cover the entire sheet pan with foil.

32 HEALTHY IDAHO

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Serving children ages 3-18.

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prepare your child.

RIVER SAFETY TIPS • Wear a life preserver, especially children! • Wear appropriate footwear, shoes or river sandals. Flip-flops just get lost into the river. 1570976-02

• Visually scan the path ahead of you for potential snag points • Be aware of current weather and river conditions; Both can impact your fun! • Maintain awareness of your location and call 911 for emergencies. • Keep eye contact if you see rescue team in the water. They may be trying to communicate with you. • DO NOT pass the take-out in Ann Morrison Park as there is a potentially dangerous dam downstream.

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Offices in Boise and Meridian 740 Warm Springs Ave. Boise, ID 83712 1833 S. Millennium Way Meridian, ID 83642 May 2016

fit t o p e r for m 34 HEALTHY IDAHO

FITNESS & NUTRITION ADVICE

FROM PROFESSIONAL ACROBAT SAM ALVAREZ

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Jaw dropping strength, balance, and mental fortitude are on display when Sam Alvarez and his fellow performers step on stage in their production called Odysseo. While their abilities seem other-wordly, Sam reveals some simple ways that he and those he works with gain and retain fantastic physical ability. NUTRITION For Sam and his fellow performers, just a few pounds can make an enormous difference. “Think about someone who can bench press 200 pounds,” he says. “Add 5 pounds, and they might not be able to do it.” Since the show depends on the acrobats doing their incredible feats, Sam says dietary and fitness discipline is vital, but rules he follows for himself aren’t crazy. “It’s no magic,” he says. Here are some guidelines from Sam:

EAT THE GOOD STUFF FIRST If you eat the healthy food first, the unhealthy food is less of a temptation, and less of a factor for fueling your body. Sam calls this “paying the bills” (sound finances and healthy dieting are often based in the same principles, he says). In connection with this, Sam says, make sure good food is easily accessible. Convenience is key.

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IT MUST BECOME A HABIT “I think for anybody, they need to find the balance for themselves that doesn’t feel like it’s a major chore,” Sam says. “It can’t be any different than you wake up in the morning and brush your teeth.” Granted, even brushing teeth was hard for us when we were younger, Sam says. But now it’s just what we do, and nutrition needs to be the same way. Sometimes we pick nutrition rules for ourselves that are simply too difficult to maintain, and they won’t ever become habits.

IDENTIFY YOUR MOTIVATION, AND BE SPECIFIC “You want to be doing it saying ‘I do it because I know it’s good for me,’ but that doesn’t last for long,” he says. “Have real reasons for doing what you’re doing.”

4 SATISFY CRAVINGS THE RIGHT WAY “I think you have to satisfy cravings,” Sam says. “Just make it small, and as cheap as possible, meaning fewer calories and avoiding processed choices.” In other words, you don’t have to eat a half gallon of ice cream to calm a sweet tooth. Find something sweet with real fruit in it instead. Also, Sam says, fats are key to satisfying cravings, so rely on healthy fats when a craving comes. Avocados and nuts are a good choice.

continued >>>>>>>>>>>

May 2016

“A lot of we have to do is more about the structure of the body. It’s more about how you’re Photos credit: Chris Waits

supporting your body.” -Sam Alvarez, Odysseo

STRENGTH There are moments in the Odysseo show that totally destroy our concept of human physical ability. At one part in particular, acrobats are on a spinning carousel, and are pulling themselves up vertical poles with just their arms, often with one arm at a time. Sam says many mistakenly equate acrobatic ability with the strength of a body builder. It’s not about “bro science,” he says, or lifting heavy to get big muscles. “A lot of we have to do is more about the structure of the body,” he says. “It’s more about how you’re supporting your body.” In fact, he says, one primary area of focus for all the acrobats is the rotator cuff, which supports the shoulder inside the socket. Since there is a lot of hanging and upper body strength required in the Odysseo show, shoulder injuries are the most common injury. Maintenance is essential. The Odysseo acrobats use a variety if exercises to build, maintain and warm-up the rotator cuff, so it can safely provide the support they need. Many of their exercises are done with an exercise band that stretches.

36 HEALTHY IDAHO

ROTATOR CUFF EXERCISE Anchor the resistance band at elbow level, and hold the end of the band across the abdomen with the hand farthest from the anchor. Keep your upper arm and elbow close to your body, with the forearm and upper arm at a 90-degree angle. Move your hand in a swinging motion across the abdomen for one repetition. Make sure there is tension in the whole movement, and make sure your forearm remains perpendicular to the body.

Some other strength and exercise tips from Sam:

KNOW THE PRICE FOR THE BODY YOU WANT TO HAVE Many people don’t set a “budget” for the physical condition they want to attain one day, Sam says. They don’t take the time to track their current status, and figure out the details of what will be required to get to the weight or fitness level they want. This leads to disappointment.

GET PLENTY OF SLEEP Sleep is a vital time for the body to repair itself.

HAVE A BACK-UP PLAN Whether you’re not in the mood, your body is hurt or you’re just too tired, everyone has a moment when they feel like they can’t take time for exercise. Have a plan for when these feelings arrive.

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W E L L N E SS

SHOULD WE BE

ANTI-ANTIOXIDANT? RESEARCH POINTS TO HIGH ANTIOXIDANT CONSUMPTION AND AN INCREASED RISK OF CANCER Antioxidants are chemicals found in our bodies and in our diets that attack harmful molecules called “free radicals.” Free radicals are molecules with unpaired electrons, created when we break down food and breathe. They have been blamed as a contributor to a variety of diseases and aging, because of their effect on other cells. Because of their ability to destroy free radicals, antioxidants are often recommended to those with cancer and those at risk for developing cancer. But recent research and reviews of past data are showing that this may be dangerous. Cancer.gov reviewed a series of studies and concluded that “although these trials had mixed results, some found that people who took antioxidant supplements during cancer therapy had worse outcomes, especially if they were smokers.” The evidence for these worse outcomes is beginning to grow. In a recent study published in the journal Nature, researchers infected mice with human cancer cells and then fed them common antioxidant supplements. These antioxidants actually increased the spread of cancer in the mice. In previous studies, the cancer cells in the mice behaved just as they did in their human donors (the more virulent cancers spread in both the mice and in the humans, just as the mild cases stayed put in both the mice and the humans). This means that, if the antioxidants affected the spread of cancer in mice, it is very likely that they could have the same effect on humans.

Past trials have connected large doses of the antioxidant beta-carotene with increased risk of lung cancer. Additionally, a 2011 trial involving more than 35,000 men over 50 found that large doses of vitamin E increased the risk of prostate cancer by 17 percent, according to Scientific American. As usual, there is an explanation for these findings. Antioxidants help cells fight off free radicals—both normal cells and cancer cells. It seems that cancer cells benefit from antioxidants even more than the normal cells do, which makes them potentially harmful to anyone at risk for cancer. More information is needed before we start drastically changing our diets—the most recent study in Nature has not been replicated in humans, and was only conducted with a sample of eight mice. The study was also limited to melanoma, or skin cancer. But for those currently battling cancer, the director of Children’s Medical Research at UT Southwestern advised “personally, from the results we’ve seen, I would avoid supplementing my diet with large amounts of antioxidants if I had cancer.” A healthy diet is an effective way to prevent disease, as evidenced by a mountain of research. While antioxidant supplements may warrant caution, fruits and vegetables can be consumed without worry. Sources: cancer.gov, nature.com, washingtonpost.com

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May 2016

ON ABL

E A S YO U T H I N K

SCH

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Sources: Businessinsider.com

ITT

Remember, just because everybody else is doing it doesn’t mean it’s necessarily the best choice for health.

ITL

D N

YO U M I G H T N W OT HO BE

R Y E O T U S R A M M

W E L L N E SS

As humans, we like to think we’ve got it all figured out. We are evolved, we are logical, and we invent new technology and make new scientific discoveries. However, despite the many achievements of the human race, most of us make irrational decisions on a regular basis. This is called cognitive bias. Here are a few examples of cognitive biases and how they can have an effect on our health.

Hyperbolic discounting IMMEDIATE REWARDS TRUMP MORE IMPORTANT DISTANT ONES

Hyperbolic discounting is the tendency for people to want immediate gratification rather than a reward later on. The implications for hyperbolic discounting on health are abundant. We often talk about how exercising regularly will help prevent heart disease in life. While this is very true, when you come home from a long day at work, the immediate reward is to plop down on the couch. Because of hyperbolic discounting, too many people forego exercise in favor of “relaxation” because the immediate satisfaction of lounging on the couch watching television is more salient than some distant hope for good health 30 years down the road.

Availability heuristic

YOU RELY ON INFORMATION CLOSEST TO YOU, INSTEAD OF ON THE BEST INFORMATION

Availability heuristic is when people place too much importance on the information that is most readily available to them. This is often seen

Bandwagon effect

YOU BELIEVE IT BECAUSE LOTS OF PEOPLE BELIEVE IT

in situations where personal experiences defy population statistics or credible research. There are abundant examples of how this affects health, especially the likelihood that we perform certain health behaviors. For instance, a man whose

A recent Business Insider article explains the

grandfather smoked two packs of cigarettes per

bandwagon effect this way: “The probability of one

day and lived to be 100 will perceive the risk of

person adopting a belief increases based on the

smoking to be lower than it actually is, despite the

number of people who hold that belief.” In other

very real danger of cigarettes. Another example

words, if your spouse, parents, co-workers, and the

would be someone who had a good experience

other parents in your kid’s classroom all believe

with an herbal supplement, and therefore ignores

something, it’s likely you will believe it too. The

all other research about it.

bandwagon is often seen in health trends. Consider the rise and fall of exercise trends like aerobics and diet trends such as gluten-free. Unless you have a gluten allergy or sensitivity, there is no reason

These are just a few examples of cognitive biases and how

to specifically avoid gluten. However, because of

each one affects your health. Once you’re aware of just a few

bandwagon effect, many people are under the

cognitive biases, you will likely catch yourself making more

impression that gluten-free is equivalent with

irrational decisions and engaging in irrational behaviors,

“healthy.” Remember, just because everybody else

particularly when it comes to health decisions and behaviors.

is doing it doesn’t mean it’s necessarily the best

Understanding the leanings of your mind can be an important

choice for health.

first step in making better decisions for your wellbeing.

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May 2016

VERSIONS OF

INTROVERS

40 HEALTHY IDAHO

DECIPHERING THE “INTROVERT” LABEL

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SION The labels of “introvert” and “extrovert” are tossed around quite freely these days, but pinning either title on someone is often a shallow observation based on limited understanding. Ideas propagated by internet “experts” have led many to believe that an extrovert is someone who likes parties and an introvert is someone who doesn’t, which is an overly simplistic, flawed and worthless categorization.

o what does science say? The definition of introversion has always been foggy in the scientific community. For years, it was simply defined as the opposite of extroversion. But, while intuitive, this definition failed to describe the trait itself, and even caused confusion between introversion and introspection, according to Scientific American. As it turns out, the work of psychologists like Jonathon Cheek, who teaches psychology at Wellesley University, has unearthed that real life is not so black-and-white. There are many different types of introversion, all of which have their quirks and benefits. Four main categories of introversion, named by Cheek as the STAR Model, can exist in an individual in limitless combinations and levels. SOCIAL INTROVERSION Do you love to socialize within intimate group settings? Do you prefer a few close friends to many acquaintances? Even if you consider yourself outgoing, you may have the tendencies of a social introvert. Social introverts make time for the ones they love, but they also make time for themselves. They aren’t afraid to do things alone and set aside time to recharge. THINKING INTROVERSION Do you catch yourself mulling over your goals, dreams, and ideas throughout the day? Do you have a tendency to overanalyze your decisions? Thinking introverts may appear shy, but they’re really just lost in thought. They pay careful attention to their feelings and spend their days daydreaming. “Think the dreamily imaginative Luna Lovegood, not the socially awkward Neville Longbottom,” Cheek told the Science of Us blog. ANXIOUS INTROVERSION Do you feel stress when introduced to a new social situation? Have you ever felt alone when surrounded by friends? Anxious introverts spend time worrying about social interactions, before, during, and after the fact. They worry about what others would think about their private thoughts and they are easily angered and disappointed when defeated. RESTRAINED INTROVERSION Do you hesitate to try new things? Or get out of bed in the mornings? Do you like to take it easy? Restrained introverts play it safe. They tend to be homebodies and have the most fun when they remain in their comfort zone. They avoid crazy adventures and fastpaced schedules at all costs. Cheek pioneers this research in hopes of bringing public perception of introversion up to speed with science. “Many people do not feel identified or understood just by the label introversion as it’s used in the culture or by psychologists. It doesn’t do the job — it helps a little bit, but it just doesn’t get you very far,” Cheek said to Science of Us. “It turns out to be more of a beginning.” You can take Cheek’s introversion test in his study: http://www. academia.edu/7353616/Four_Meanings_of_Introversion_Social_ Thinking_Anxious_and_Inhibited_Introversion

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May 2016

allergy tips

B Y H E A LT H Y - M A G A Z I N E S . C O M

Spring is in the air, and so are allergens. Here are three ways to help avoid reactions from dozens of allergens.

Do some spring cleaning. Wash your sheets regularly with warm water and vacuum carpets weekly. Over time this will help cut down on the amount of dust mites in your home.

Reduce your exposure to pollen. It is estimated that 35 million Americans have a pollen allergy. Make sure to close your windows at night and avoid outdoor activities early in the morning when pollen counts tend to be high.

Take proper medication. If the pollen count is high for the day, take medication before you feel symptoms coming on.

Dr. Neetu Talreja

The Allergy Group, www.theallergygroup.com

42 HEALTHY IDAHO

Allergy shots are another valuable option for allergy sufferers, and can be custom created for you by an allergist.

What are some common allergens? People can be allergic to one or several allergens. The most common include pollens, molds, animal dander (dead skin

flakes from animals with fur), animal saliva, animal urine, foods, medications, cockroach droppings and insect stings.

The symptoms of spring allergies: RUNNY NOSE WATERY EYES SNEEZING

COUGHING ITCHY EYES AND NOSE DARK CIRCLES UNDER THE EYES

If you’ve never been formally diagnosed with spring allergies but you notice that your eyes and nose are itchy and runny during the spring months, see your doctor. Your doctor may refer you to an allergist for tests.

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With modern medicine, there’s no need to suffer through allergy season. If you know you have bad seasonal allergies, start your usual medications even before you have symptoms. Watch the pollen counts on our website to know when to start them. Severe symptoms can make you pretty miserable. I have patients who can’t fall asleep because their allergies are so severe. Don’t sit around waiting for symptoms to pass, because there are lots of treatment options out there.

For some, medication can be a helpful remedy in relieving allergies. Doctors often recommend a combination of medications, including nasal spray and eye drops, to best combat symptoms.

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HEALTHY MAGAZINE

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

Controlling Hay Fever Symptoms WITH ACCURATE POLLEN COUNTS Hay fever (seasonal allergy) is caused by pollen carried in the air during different times of the year in different parts of the world. If you are allergic to pollen, this allergen triggers symptoms such as sneezing, stuffiness, a runny nose and itchiness in your nose, the roof of your mouth, throat, eyes or ears. It could also trigger an asthma attack in allergic and asthmatic patients. To control hay fever symptoms, it is important to monitor pollen counts. Knowing the pollen count will help you limit your outdoor exposure if the count is high on certain days or weeks. Also, hay fever medications work better if you start them proactively, before the allergy season starts and symptoms occur. For instance, if you start taking the medication before the pollen starts to affect you, you will prevent the immune response to the allergen (pollen) that releases the chemical mediators like histamine which are responsible for sneezing, stuffiness, runny nose, itchy eyes etc. As a result, allergy symptoms are prevented from developing or are much less intense.

Know your local pollen count. Visit www.theallergygroup.com or our Facebook page. At The Allergy Group, pollen counts are measured with a Rotorod sampler. The Rotorod sampler is a simple and portable air sampler. It consists of a U-shaped metal rod attached by a spindle to an electric motor. The motor causes the upright arms of the metal rod to rotate at high speed. To use the sampler, the upright arms are covered with narrow strips of sticky tape, so that any pollen in the air will impact onto the tapes. Then the tapes are removed and examined microscopically to identify the pollen in the air.

Know what you are allergic to, through simple skin prick tests within 15 minutes. Allergy tests, combined with medical history and physical examination, can give precise and reliable information about what you are, and what you are not, allergic to. Skin testing is the most reliable form of allergy testing. Results of skin testing have proven to be more accurate than blood testing in diagnosing allergies. This is a safe, minimally invasive, easily interpreted, simple in-office procedure where a very small amount of a specific allergen or allergens selected by the allergist is introduced. The allergen is introduced through an indention or “prick” on the surface of the skin. Allergy skin tests are not painful. This type of testing uses needles that barely penetrate the skin’s surface. There is no bleeding. You may feel mild, momentary discomfort. The results are available within 15 minutes. You can then compare what you are allergic to with the recent pollen count, to determine how your pollen exposure can be limited to better control your allergy and asthma symptoms. Check daily local pollen count at www. theallergygroup.com or like THE ALLERGY GROUP on Facebook.

Do not confuse pollen counts with pollen forecasts. Pollen forecasts are predicted based on the previous year’s pollen counts and current weather conditions. Whereas, the pollen counts are the exact current count measured with an instrument (eg. Rotorod) for that particular day. The pollen counts are as specific as they could be for your local area. Pollen counts measure pollen from trees, grasses, and weeds. Change of season causes different trees, grasses or weeds to bloom and hence close monitoring of these counts can tell you what’s coming and what your symptoms are going to be, particularly, if you know what you are allergic to.

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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

May 2016

RAVING CRAVINGS DISSECTING THE URGE TO EAT, AND HOW TO GAIN CONTROL WRITTEN BY C AITLIN SCHILLE

What are you craving right now? A sugary treat or a savory snack, perhaps? Cravings often lead us to make less-than-optimal diet choices, so let’s take a closer look at what your cravings mean. A popular message in the current world of dieting is that cravings reflect a nutritional deficiency of certain vitamins or minerals–saying, for instance, that if you’re craving orange juice, it could mean you are deficient in Vitamin C. While this would be a convenient idea, there’s actually no truth to its claims. “If cravings were an indicator of nutritional deficiency, we’d all crave fruits and vegetables,” says Karen Ansel, MS, a registered dietician. “The fact that we all want high-carb, high-fat comfort foods, along with the research, is a pretty good indicator that cravings aren’t related to deficiencies.” So if cravings aren’t related to nutritional deficiencies, what do they mean? Jane Jakubczak, a registered dietician at the student health center of the University of Maryland, theorizes that certain cravings can be linked back to emotions. Many people don’t just eat to satisfy physical hunger; they eat to alleviate stress, boredom, and feelings of sadness, loneliness, or depression as well. Jakubczak estimates that around 75% of over-indulging in cravings is due to emotional eating.

44 HEALTHY IDAHO

So if emotions are often the culprits of our cravings, what can we do to combat them? Here are five tips to overcome a craving for an unhealthy food: 1.

Don’t go too long without eating. When you let yourself get too hungry, it’s easier to eat too much too quickly to compensate.

Write down your cravings, and write down the feelings associated with them. When you can recognize that your cravings come from negative emotions, you can better avoid giving into the craving.

Take care of your emotions. If you notice that you tend to crave salty, sugary foods when you’re stressed, then address your stress with various stress management techniques.

Figure out substitutes. If you’re craving something salty, have a few cashews instead of a bag of potato chips. If you’re craving something sweet, have a small cup of chocolate milk instead of a slice of cake.

Identify the difference between cravings and hunger. If you’re craving certain foods but you’re not really hungry, distract yourself from the craving. Go for a walk, grab a book, watch an episode of your favorite show, finish up a project at work, or put on some music.

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