Healthy Idaho | July 2016 by Healthy Magazine

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July 2016

taking the fear out of

knee replacement total

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

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

SUBCHONDROPLASTY A new, minimally invasive procedure that helps the body heal defects in the bone called Bone Marrow Lesions.

LA DR. NICO R ’S PREMIE O H A ID IS G RFORMIN E P N O E SURG ES OCEDUR THESE PR REASURE IN THE T VALLEY.

The Subchondroplasty procedure: • • • •

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

Dr. Nicola offers the best surgical and non-nurgical treatments for chronic knee pain. Call today to see if you are a candidate for these procedures.

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George A. Nicola, M.D.

and DrGeorgeNicola.com 2 Learn HEALTHYmore IDAHO at WestIdahoOrthopedics.com

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GIVE HIM A SUPER START! Donâ&#x20AC;&#x2122;t let preventable diseases sideline your little super hero. Vaccinating your child protects him against preventable diseases like pertussis (whooping cough), measles, meningitis, and chicken pox. Get your child immunized and help knock out disease.

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July 2016

J U LY 2 0 1 6

A Guide to Theme Parks With Families

Do theme parks fill you with dread, rather than joy? Melt downs, crying, heat an overabundance of pictures can wreck a family’s vacation, so check out these helpful tips.

What’s the Deal With Airline Food? Nothing makes a bad thing worse like airline food after a long layover. Here we detail some of the reasons behind your misery.

Pull Up Hold Ups

For those who can’t seem to get their chin above the bar, here’s a little boost in the way of exercises and technique advice.

The Cost of Not Taking a Vacation

Taking time off is an investment in your health, not a slacker’s lifestyle. In fact, you’ll pay for not taking an escape.

Does Exercise Build Strong Bones? Exploring what may be a decades-old myth about bone health in adults.

Chronic Fatigue Syndrome Uncovering a Mystery

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.

Your GPS to finding the right travel guide

Four women share personal experiences of struggle, disappointment and hope.

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

44 HEALTHY HEALTHY IDAHO IDAHO

BOOKS THAT MOVE YOU

Dark Surprises, Silver Linings

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

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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.

Board Certified Obesity Medicine Doctors Costs less than you think Facebook.com/HealthyIdaho

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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FROM THE EDITOR

WANDERLUST EXPERTS SAY THAT TO MAINTAIN HEALTHY VISION, FOR EVERY 20 MINUTES YOU SPEND STARING AT A COMPUTER, YOU SHOULD TAKE AT LEAST 20 SECONDS TO LOOK UP, LOOK AWAY AND FOCUS ON SOMETHING IN THE DISTANCE. SEEMS LIKE SOUND ADVICE FOR A HEALTHY PERSPECTIVE IN LIFE. I’ve found that some of my most clarifying, soul-searching, healthy-perspective moments come to me when I get away. Whether it’s basic road-tripping windshield time or simply doing anything rewarding outside and away from work, I seem to see things clearer when I look at my life from a distance. It works well both looking back on my life and looking forward. I can reflect on the past ten years and it’s interesting how things that felt so pertinent and pressing at the time seem to have resolved positively when taken in context of a ten year period. Kind of like looking at a stock-market assessment. The DOW can seem ominous when taken in daily or weekly chunks, but the overall ups and downs of the market are less volatile when viewed over a decade. Looking forward, ten years from now will come in a flash. The question is where will we be? The answer is found in whatever road we are traveling today. The future is made up of our daily ups and downs; that which we do daily eventually reveals who and where we are over time. Like taking vacation time, we can simply wing it and go with wanderlust spontaneity, but we all know that to get what we really want to be requires a flexible, proactive plan.

Future success is a great destination to envision. I would suggest that we can achieve our dreams with just a few key disciplines. Reading the right books is one core discipline. But so too is having crucial conversations, asking honest, searching questions, and spending time with excellent people. On that note, spending quality, prayerful alone time should be at the top of our list. So here’s an assignment. Maybe you’ve been doing okay so far. Maybe you only need an extra 5%-10% improvement in how you spend your time. Analyze yourself and write down one or two ways you can improve. What activities can you begin? What disciplines can you refine? What thoughts can you elevate? Perhaps all you need is to identify and implement a few simple daily habits to get you on the right path and realize your goals. If you really want to get away from it all, let your mind wanderlust on where you want to be in ten years, and chart the paths that will get you there. It’s the whole ‘journey of 1,000 miles begins with the first step’ kind of a thing. The key is to start right now making these changes to walk a new road. The amazing reality is that implementing a few daily disciplines makes a great deal of difference in just one year, or even three years, but imagine where you could be in a decade if you plan out the trip today.

6 HEALTHY IDAHO

JULY 2016 VOLUME VIII, № 7

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-mag.com 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 CIRCULATION Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

HEALTHY IDAHO MAGAZINE info@healthy-mag.com 866.884.3258

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

T WIT TER: @HEALTHYMAGAZINE GOOGLE.COM/+HEALTHY-MAGAZINES WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

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published by

Stardocs Media

John & Marlo Anderson

IDAHO

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The real question is where do we ‘want’ to be in ten years, and are we doing the things today that will take us there? If we want to be better in ten years—smarter, wiser, healthier, wealthier, kinder, happier—are we doing the things today that will help us arrive there tomorrow? Remember, tomorrow begins today. I love how Jim Rohn asks, “Big question—Are you reading the books that are going to take you where you want to go in the next ten 26 years and counting... years?”

Healthy

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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July 2016

NOW ACCEPTING NEW PATIENTS

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WOMEN’S HEALTH ASSOCIATES IS PLEASED TO WELCOME

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 8 HEALTHY IDAHO

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Comprehensive Dermatology of Idaho welcomes

Shawna Beechinor, MPAS, PA-C Shawna will be accepting new patients beginning August 8th.

HER SERVICES INCLUDE: Acne, Skin Cancer, Psoriasis, other skin diseases, cosmetic fillers, Botox and Dysport.

DISCOVER ANTI-AGE FOR THE MODERN AGE.

chin up! Join the chin-up movement. Chin up is about not letting things that bother you stand in your way. It is about living every day by overcoming whatever issues you may face and by starting a few new healthy habits. Kybella is the first and only FDAapproved injectable treatment to improve the appearance of moderate to severe fat beneath the chin by physically destroying fat cells. Once destroyed, those cells can no longer store or accumulate fat. Call today to learn more.

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ra Call todayatfoion! consult 16111 N. BRINSON ST. #100 NAMPA July 2016

MEND THE SNAP Breathe deep Recognize when your stress and anxiety levels get too high and take a little break from the situation, preferably in nature. Focus on taking deep breaths and calm yourself down before tackling problems.

POINTS What to Do When They Come Sometimes we feel strained to the snapping point. Don’t worry, it’s normal. Here are some common scenarios and tips on how to manage your emotions when you feel them getting out of control.

Why You Break Graduation Stress

Marriage Is Hard

One common breaking point is graduating from college. Although a very happy and exciting time, the lack of knowing what comes next can be a real burden on the mind. Whether it be finding a new job, moving to a new state, applying for graduate school, or getting married, the list of stressors goes on and on.

In the United States, 40-50 percent of marriages end in divorce. This is a shocking statistic that makes people hesitate when considering the plunge, and it is evidence of just how hard marriage is. Marriage can be stressful and there are times of hardship, but there are ways to handle the moments when you can’t take it anymore.

10 HEALTHY IDAHO

WRITTEN BY LAUREN TURVILLE

Parenting Is Insane Having your own children is one of the most fulfilling and wonderful things in life, but sometimes the screaming, crying and tantrums are not all that glamorous. If anxiety over parenting is built up without proper outlets, parenting can become a major breaking point.

Career Troubles At first you may feel passionate and excited about your career, but as time goes on, it’s hard not to feel the effects of working so hard, possibly disliking your job, or experiencing too much pressure. Because, for most of us, having a job is inevitable, a snapping point is bound to happen.

Identify what can be controlled, let go of the rest If you can’t fix it, let it go! There is no use dwelling on something you can’t control. When you do, the controllable parts of your life suffer as well, and the downward spiral begins.

Prioritize Make a list of the things that are most important for you to get done or work on. Things may seem like a bigger deal than they are and putting them in order can help your mind get organized and your “to do” list seem more doable.

Get real When it feels like your world is imploding, take a step back and see reality. It probably isn’t as dark as the view from inside your crisis.

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July 2016

FITNES S

Hotel Room Workouts

WHEN EXERCISE IS A PART OF YOUR DAILY ROUTINE IT’S EASY TO MAKE IT A PART OF YOUR LIFE. BUT ONCE THAT ROUTINE IS BROKEN, IT CAN BE EASY TO FORGET TO EXERCISE.

WRITTEN BY ANGELA SILVA

PLANK 1 The classic plank is one of the most

Many people who take trips or vacations find it difficult to exercise when they stray from their regular gyms and equipment and find themselves in unfamiliar surroundings. Once you return from your vacation you may feel out of whack and have a hard time getting back to your regular exercise routine. Next time you plan a trip, make sure you also plan to do these 5 easy workouts that can be done in a hotel room. You’ll stay in shape, feel alert and energized on your trip and, most importantly, you’ll still feel this way when you return.

3 RUNNING PUSH-UPS

2 SUITCASE SQUAT

Using your suitcase as weight, pick it up and support it on your back. Hold it by your shoulders and perform 4 sets of 8-12 squats.

12 HEALTHY IDAHO

Start in standard pushup position, with your palms on the floor and arms just outside of your shoulders. Push yourself up and at the top of the push-up tuck your knee up into your chest. Quickly switch and bring your left knee to your chest, repeating this “running” motion four times. Lower yourself back down, completing 1 rep. Perform 1 set of 8 reps.

versatile yet effective exercises, making it the perfect hotel room exercise. To do a plank, bring yourself onto your forearms and your toes. Tighten your abs and hold this position for one minute or as long as you can. Do one plank at the end of each workout.

4 HALF JACKS

It’s important to avoid jumping or thumping exercises that could disturb other hotel visitors. The half jack is a great variation of the jumping jack that doesn’t actually involve jumping. Bend your knees into a squatting position, and then extend the right leg out while raising the right arm out to the side. Switch to the left side. Perform 4 sets of 15 half jacks one each side.

5 STANDING SIDE CRUNCH

Stand with your feet shoulder-width apart, abs held tight and arms raised to make a 90 degree angle. Simultaneously raise your right knee up and out to the side while bringing your right elbow down to meet your knee. Contract your abs, specifically your obliques, when your knee and elbow are closest together. Lower your knee and raise your arm, then repeat. Perform 4 sets of 8-12 reps, switching sides after each set.

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Dr. Wade Pilling

July 2016 Dr. Wade Pilling, DMD13

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14 HEALTHY IDAHO

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July 2016

SNIPPETS The Vacation Sleep Problem When we’re on vacation in a new place, even if we sleep a long time, sometimes we don’t feel rested. This kind of wrecks a big reason why we vacation in the first place. New research published in Current Biology found that when humans sleep in an unfamiliar place, one hemisphere of the brain stays more awake, likely as a result of ancient instincts to watch for potential danger. Back when humans were hunter-gatherers, this would be vital for survival, but nowadays it’s a real drag. Sources: Current Biology, newsweek.com

THE HAPPIEST AGE

New findings from the Bank of America Merrill Lynch found that people are happiest in their 80s. They also found that people feel least happy in their early 50s. The 50s could be a rough time because of stress about retirement, paying for children’s college, taking care of parents and more. Source: national.deseretnews.com

Antidepressants & Nutrient Supplements An Effective Combination?

Written by Sadie Wirthlin

Depression is a condition that affects millions of people. Depending on the severity, conditions may require medications, but that doesn’t always work for everyone. Researchers have started looking into how they can make these medications more effective, and one promising avenue is to pair antidepressant medication with certain supplements. Recent research published in the American Journal of Psychiatry suggests that taking omega-3 fish oil and vitamin D supplements with antidepressants may prove useful in treating patients. Results show that patients who took depression medication with omega-3s and vitamin D had fewer depressive symptoms than those who didn’t take supplements. Omega-3s had the most powerful effect, but vitamin D also proved beneficial. Sources: Time.com, ajp.psychiatryonline.org

16 HEALTHY IDAHO

Healthy-Idaho.com

DAY WAIT

SNIPPETS SNIPPETS SNIPPETS SNIPPETS

PRIMARY CARE PHYSICIAN SHORTAGE

A new report found that within ten years, the United States will be short nearly 95,000 doctors, with the biggest shortage occurring among family doctors and pediatricians. That’s bad news for wait times, which are already pretty terrible across the nation. In Boston for example, the average wait time to see a family physician is 66 days, according Merritt Hawkins, a healthcare research company. Source: Association of American Medical Colleges

Bacon Didn’t Used to Be Breakfast Food American breakfast was largely meatless 100 years ago, but thanks to some clever PR, bacon is entrenched in the breakfast scene today. Edward Bernays, nephew and disciple of Sigmund Freud, is considered the father of modern public relations. He was approached by a large food distributor who wanted to sell more bacon. So Bernays turned to a doctor on his agency’s payroll, and basically asked him to promote the idea that a heavier breakfast was healthier than a light breakfast of coffee, toast, etc. This doctor did so, and the recommendation was spread to thousands of other doctors, asking them to make the same conclusion. While a substantial breakfast is generally healthier than a light one, Bernays twisted the advice to mean that meat was needed in breakfast meals. The major news outlets picked up the story as a research study and bacon sales increased. Bacon hasn’t looked back since. Facebook.com/HealthyIdaho

Great Britain Passes Sugary Drink Tax Joining France, Belgium, Hungary and Mexico, which have all passed some form of tax on drinks with added sugar, Britain passed a tax that will come into effect in two years. “I am not prepared to look back at my time here in this parliament, doing this job and say to my children’s generation ‘I’m sorry, we knew there was a problem with sugary drinks,’” said Chancellor George Osborne to parliament. “We knew it caused disease. But we ducked the difficult decisions and we did nothing.”

July 2016

How to Get There

F IT N ES S

6 Exercises LAT PULL-DOWN MACHINES Lats, the wide muscles extending across the mid and lower back, are engaged with movement and rotation of the arms, and are a large part of the pull up movement. A pull down machine lets you do the motion of a pull up, but with a customized weight. Mimic a pull up by gripping the bar slightly wider than shoulder-width.

BENT-OVER ROWS With a bar or dumbbells, bend over slightly while standing up, bringing the shoulders out past your toes. Keeping your back straight, bring the weight from a hanging, extended arm position up to your rib cage, and hold for a few seconds.

SLED PULL

PULL UP

Attach a rope to a weight sled and pull the rope toward you, hand over hand.

NEGATIVE ROPE CLIMB Get up the rope however you can, using feet and hands. On the way down, use only your arms, hand over hand. Try this from a low height first to make sure you can handle it!

HOLD UPS

WHY YOU CAN’T DO A PULL UP AND HOW TO GET THERE A PULL UP REQUIRES A VARIETY OF MUSCLES. IN FACT, DEPENDING ON HOW THE PULL UP IS DONE, DOZENS OF MUSCLE GROUPS ARE ACTIVATED IN THE PROCESS. BUT IF THOSE MUSCLES AREN’T STRONG ENOUGH AND IF THE MOVEMENT ISN’T COORDINATED, THAT CHIN ISN’T GOING TO MAKE IT OVER THE BAR. WHY PULL UPS? When our bodies grow accustomed to sitting for long periods of time, our chests cave in and our upper back becomes rounded. This posture issue leads to weak muscles in the upper back, which happen to be the important muscles for finishing a pull up. Developing a pull up ability can counter the effects of a desk job. Pull ups also promote stability in the shoulder joint and help strengthen the many muscles activated in the motion. It is one of the more useful exercises for real-world activities, whether you’re climbing, pulling, playing sports, etc.

18 HEALTHY IDAHO

SUPPORTED HANGS

SHOULD I KICK TO DO A PULL UP? For those who already have the strength and joint stability to do about five pull ups, a controlled kick—also called “kipping”—is okay. But for people currently building towards a pull up ability, kipping can put a lot of strain on shoulders and could even lead to injury. Besides, why make it easier if you’re doing a pull up to get stronger?

Having a proper and supported hanging position is vital for being able to do a pull up. Hanging on the bar can build shoulder stability. Make sure your back muscles are engaged and shoulders are level. If your ears are touching your shoulders, your hang is not properly supported.

ROTATOR CUFF WORKOUTS Protect your rotator cuff as you go through the pull up progression process. With a light dumbbell, lie on your back. Extend your arm directly above the shoulder, and do circle motions, first one way and then the other.

Chin Up Versus Pull Up Chin Up

With this exercise, you have a reverse grip on the bar, meaning you face your palms. It works the pectorals and biceps more than a pull up.

Pull Up

This exercise has you gripping the bar with palms facing out. It activates the lower trapezius more than the chin up. Pull ups also require a greater range of motion than chin ups for both the elbows and the shoulders.

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Myth of the Month

DOES EXERCISE REALLY BUILD STRONG BONES? We all hear a lot of advice and adages about our health. Does going outside with wet hair really cause colds? Does an apple a day really keep the doctor away? This month, we examine the notion that exercise builds strong bones. Exercise provides lots of health benefits. Exercise helps prevent many chronic diseases, including cardiovascular disease, the number one cause of death in the United States. Regular exercise also improves mental health by lowering stress levels and helping you feel happier. Regular exercise even strengthens the immune system, making it less likely that youâ&#x20AC;&#x2122;ll catch illnesses like the common cold and the flu. But do the many benefits of exercise extend to strong bones as well? According to the National Institute of Child Health and Human Development at the National Institutes of Health, the answer is yes. They claim that, like muscles and organs, bones are living tissue that can grow and change, and that exercise, particularly weight-bearing

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exercise, helps form new bone tissue. When you exercise, as the theory goes, muscles move and tug around the bones, and this helps to build strong bones. The benefits are well-documented for children, and exercise for bone health has been commonly recommended for adults. But this commonly accepted idea is losing steam in the face of research suggesting the contrary, for adults. Researchers at the University of Washington conducted a 12-month study of exerciseâ&#x20AC;&#x2122;s effect on bone mineral density in adult women and found no positive effect. Other research has found very miniscule changes from exercise. This exercise/bone connection may have come about as medical science discovered bone loss among bedridden patients and astronauts. Clearly, exposing bones to some stress is important for their maintenance. But what is less clear is if increasing that stress through physical activity can produce positive effects beyond a threshold.

The exercise/bone strength connection is further strengthened, perhaps erroneously, by studies showing that seniors who do weight-bearing exercise have decreased risk of fractures. As a New York Times writer suggests, however, this could simply be because exercise builds stronger muscles, which make falls less likely. This same author says that the only proven way to increase bone density is through a couple different injections. Middle-aged or older people are often told to walk or do moderate weight-bearing exercise to strengthen bones and reduce the risk of bone fractures. This advice may in fact not be helpful. Sources: www.nichd.nih.gov, www.nytimes.com

WRITTEN BY C A ITLIN SC HILLE

July 2016

RUNNING DONE RIGHT

AT A GLANCE

FIT N ES S / R U N N I N G

KEYS FOR BEGINNING RUNNERS 1. Keep it simple. Don’t rely on gimmicks. 2. Find a running buddy.

3. Be consistent. Make running part of an enjoyable lifestyle.

4. Don’t cut corners on finding the right shoe. Once you have the right shoe, don’t change.

5. Don’t run at full intensity every time. Most runs should allow you to breathe through your nose and talk while running. 6. Start with running three times a week for a few weeks, and build from there. 7. Don’t increase mileage by more than 10 percent from week to week. 8. Don’t extend your running stride until you’ve been running for a few months.

THE EXPERTS Tina Muir is a sponsored, elite runner and community manager for RunnersConnect. Muir represented Great Britain in International Association of Athletics Federations World Half Marathon Championships on March 26 where she posted a 1:15:12 and will also run for Great Britain in the European Athletics Championships Half Marathon. Ed Eyestone is the Men’s Cross Country and Track and Field Head Coach for Brigham Young University, where he has nine division championships under his belt in 16 years as a head coach. Eyestone is also a three-time NCAA cross country champion. Healthy Magazine reached out to these experts individually and found their advice for staying healthy early in a running regimen strikingly similar.

A BEGINNER’S GUIDE

WHAT TO KNOW BEFORE YOU GO There are a few keys to understand before one laces up and runs their heart out in an attempt to get fit.

Two running experts share sage advice for beginners and for those beginning again.

One of the first is to understand that there is a simplicity to running that is often lost in a world of flashy gimmicks. Muir said running is little more than “putting one foot in front of the other.” “I believe there is a lot less of a difference then people realize,” Muir said of comparing the challenges and experience of elite and amateur runners. “We have those same moments in running when you feel awful and you think to yourself ‘why am I putting myself through this?’”

A tale old as the sport itself: an out of shape runner overdoes their first workout and is so emotionally or physically (sometimes both) traumatized that the effort is over before it began.

This means that amateur runners are not alone in their experiences. There are others around them thinking the same things.

Often mentally defeated and physically injured, the hopeful runner fails to achieve their fitness goals.

Eyestone said finding running partners will help making running more enjoyable and build it into a part of that runner’s life culture.

But it doesn’t have to be this way. Anyone can succeed and reach goals as a runner.

Muir also noted the importance of remembering that running doesn’t get easier. Rather, runners get stronger, bringing a greater sense of self-fulfillment and happiness with achieving goals.

WRITTEN BY CHRIS LARSON

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But what does this boil down to with staying healthy?

Healthy-Idaho.com

“running safely is contingent on consistent, conservative initial efforts.” CONSISTENCY All the ideas above are focused on making running a part of who you are, not just what you do. Having a running culture calls for thinking about running as a lifestyle change that amounts to making room for your training efforts. “If there is any magic bullet in terms of what you can do to improve as a runner it is to make sure you have consistency in the equation,” Eyestone said. Both Eyestone and Muir said running safely is contingent on consistent, conservative initial efforts.

WHAT TO DO IN THE SHOE Both Muir and Eyestone recommended going to a local running specialty shop and consulting with in-house experts over which shoe you should buy. Eyestone said most local specialty running stores have experts with years of experience to advise on purchases. The reason is simple: injure a foot or other appendages and running plans are foiled. Muir advised that once one finds a shoe that feels most comfortable to the whole body that they don’t give into pressures to buy anything else. Eyestone also recommended sticking with that particular shoe, or something similar to it. Eyestone also said it is a good idea to look at shoes that are “neutral” or that don’t force your foot to roll in or out when they hit the ground, because the body is its own natural shock absorber and unduly changing will send impact and energy to where it isn’t supposed to be.

WHAT ABOUT THE ACTUAL RUNNING?

She also said it takes a long-term perspective that thinks in terms of weeks and months with assessing running plans. She specifically recommended added running days every two months. For those who can’t run a full allotment of time, Muir recommends the run-walk method, where a runner would run for a few minutes and then walk for a shorter interval with the time running increasing and the walking time decreasing as the runner gains strength until the entire workout is a run. Both experts recommend not to exceed mileage of runs more than 10 percent from week to week. Eyestone said that runners should have every third week be a dialed-back recovery week if one increases mileage “a little” more than 10 percent. Muir specifically recommends not “striding out,” or extending a running stride, for beginning runners. Such exaggerated motions will place additional strain and harder impact on joints and shins. She recommends “choppy, short, quick” strides when needing to run faster for beginners.

BACK TO RUNNING CULTURE “One of the reasons we are successful at BYU is a running culture built up with our team, and, as a result of that, people look forward to the couple hours a day they are required to run and to achieve their running goals,” Eyestone said. Enjoying the running experience can be a measure of one’s conservatism in running, Muir said. Developing relationships while running, personal progression, and the satisfaction of exercise all help build a self-sustaining cycle of enjoyment which will help sustain consistency.

Conservative consistency is the name of the game. Muir said the most common injuries to beginning runners—shin splints, knee soreness and achilles’ tendon soreness—is a result of overdoing it. She said a lot of runners get caught in what she called a “gray zone” where runners aren’t running their hardest but definitely aren’t taking it easy. “That is how people get hurt,” Muir said. “They get worn down. Elite runners actually run a lot slower than others would think.” Personally, Muir trains three minutes slower per mile than her race times. She said most training should be paced at the point where one can breathe through their nose or carry a conversation with a running partner. Both Eyestone and Muir said starting at a base of three times a week for a few weeks is good for a lot of beginning runners. After that, add running days for another few weeks, all with the same comfortable running time or distance, possibly for 20 minutes. “Anyone can run hard but it takes a lot of courage to slow yourself down,” Muir said. Utah Valley Marathon, 2016 Photo credit: Savanna Sorenson

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July 2016

THE COST OF

NOT

TAKING A VACATION WHY YOU NEED TO MAKE AN ESCAPE Lack of funds should not be an excuse to pass up your precious vacation days. An equally illogical excuse is that you want to save money for the future. Why? If you don’t cash in on your hard-earned time off, you’ll lose money. The effects of not taking a vacation leave you and your wallet needing to compensate in big ways for the relief that would come if you only stepped out of the office for a few days. So go ahead, get out of town because frankly, you can’t afford to stay put. 22 HEALTHY IDAHO

Healthy-Idaho.com

$52 Billion Don’t forget the money you lose in paid time off. An estimated $52 billion is the value of time forfeited by the US workforce in time-off benefits, annually.

IF YOU DON’T GO ON VACATION… YOU’LL NEED

Larabars for a year and visits to your cardiologist RESEARCH SHOWS: Work stress has you munching bad office food to feel better, which increases your risk of heart disease. Pay for some healthy snacks and some advice from your doctor to get around it.

You Pay: $700+ YOU’LL NEED

A personal trainer twice a week RESEARCH SHOWS: Less downtime means less sleep, which leads to weight gain, according to a study from Northwestern University.

You Pay: $2,000+

Source: Oxford Economics

YOU’LL NEED

A year’s worth of antidepressants RESEARCH SHOWS: Employees who take opportunities to escape the office rut are less likely to suffer depression and tension than those who don’t.

40% A survey by The Creative Group found that 40% of executives think employees would be more productive if they took more vacations. Only 9% think productivity would “decrease significantly.” Facebook.com/HealthyIdaho

You Pay: $2,000+ YOU’LL NEED

A year of daily vitamin D supplements RESEARCH SHOWS: Spending more time under artificial light than in sunlight can deprive you of vitamin D, which protects your bones and lowers your risk of cancer.

You Pay: $28 YOU’LL NEED

Some tutors and some good travel shows for your kids RESEARCH SHOWS: Travel sparks greater interest in what children learn. Children who travel receive better grades, and are more likely to go to college.

You Pay: $2,000

Total: About $7,000 July 2016

A GUIDE TO THEME PARKS WITH FAMILIES

8 Tips 24 HEALTHY IDAHO

WRITTEN BY LAUREN TURVILLE

Healthy-Idaho.com

Although theme parks are meant to be enjoyable, we know it’s not always fun and games. Because taking your families can be stressful, here are 8 tips to ease the hectic chaos that is amusement parks.

PARKS THAT ARE GOOD FOR FAMILIES

SHOP FOR DEALS Plan ahead and be on the lookout for any coupons or discounts that are being offered for your destination (try Groupon and Undercovertourist.com). Also find restaurants outside of the park. Mounting costs can definitely zap the fun.

SILVER DOLLAR CITY Branson, Missouri

COME PREPARED Pack a backpack or something easy to carry (forget the purses ladies) with anything you may need for a day out with your family. Some stuff people don’t think of: ponchos, AAA card (for discounts), water proof bags, portable phone charger, and first aid stuff for blisters and scrapes.

REFRIGERATE THE SUNSCREEN This sounds weird, but putting warm sludge on your skin is the worst in the middle of summer.

CEDAR POINT Sandusky, Ohio

PLAN ON A MELTDOWN

Walking for miles, waiting in lines, and standing in heat; after doing any of these for hours, someone in the family is going to lose it. Hunger and fatigue are the roots of irritation, so take time to eat and rest. Have a plan for when the boiling over occurs. Sometimes splitting into groups is vital.

ARRIVE EARLY Vacations are about sleeping in, true, but that’s bad advice for enjoying a theme park. Beat the long lines by arriving right as the park opens.

PIC TIP: TAKE ‘EM EARLY

No one wants to stand around for pictures at the end of a long day, so take pictures early in the day. Also, take a picture of your parking spot.

8 Facebook.com/HealthyIdaho

DESIGNATE A MEETING SPOT In case you were to get separated from your kids, designate a memorable meeting spot at the beginning of the day. Pro tip: write your contact information on your little kid’s arm and cover it with liquid band-aid.

EVERYONE PICK A RIDE Make sure each family member gets to pick at least one ride, and map your day accordingly. A route is key.

KNOTT’S BERRY FARM

Buena Park, California

CAROWINDS

Charlotte, North Carolina

SESAME PLACE Langhorne, Pennsylvania

DOLLYWOOD THEME PARK Pigeon Forge, Tennessee

July 2016

What’s the Deal With Airline Food? 3 REASONS WHY AIRPLANE FOOD IS BLAND 1. Pressure from altitude: pressurization numbs the taste buds 2. Lower humidity: Dry air dries out the nose, decreasing how strong your sense of smell is. Smell is very linked to taste. 3. Economics: Airlines carry about 3 billion passengers every year, so they have to provide food that is massproduced.

Air travel is already a hassle—bag fees, long lines, and cramped seats—and the sub-par airplane food is like a mushy old cherry on top of the melted travel sundae. Over the last several decades, there has been a decline in the amount and quality of food provided on a flight. So what’s the reason behind the deterioration from full meals to today’s airplane cuisine, if we can call it that? A great dining experience used to be part of the travel “experience” to attract customers to one airline over a competitor. We’re talking lobster, caviar and free champagne. We’re talking lounge areas, buffets and special-request meals. As airplane travel became more economical and fit for the masses, airplanes were designed to squish more and more people onto each flight, causing an increase in the demand for the food

WR I T T EN BY C A ITLIN SC HILLE

needed on each flight, which ultimately became too expensive for the airlines. As such, we went from getting an entire meal with a flight to some peanuts and a few sips of soda, if that. As much as we’d like to villainize the airline industry for the borderline offensive food, we have to account for the fact that meals at 40,000 feet are just going to taste a little different.

DELTA BISCOFF COOKIES Only Delta Airlines serves these cookies for free to all passengers. About 90 million cookies are served in the air each year, according to Biscoff. Two pack of Biscoff Cookies: Calories: 120 Total fat: 5g Sugars: 10g Sources: The Atlantic, Time, CNN, The Daily Meal

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Healthy-Idaho.com

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July 2016

BOOKS THAT MOVE YOU Your GPS to finding the right travel guide

BEST FOR ADVENTURE ADDICTS 101 Best Outdoor Towns

BEST FOR BUDGET TRAVELERS

($20, The Countryman Press, countrymanpress.com) YOU’LL GET: A region-by-region look at unspoiled destinations that offer incredible activities from mountain biking to kiteboarding. COOLEST FEATURE: At-a-glance boxes for each town that pinpoint where the action’s at.

Pauline Frommer’s Spend Less See More

BEST FOR NATIONAL PARK VIRGINS

($10 to $25, Frommer’s, frommers.com)

Your Guide to the National Parks ($20, amazon.com)

YOU’LL GET: Cash-saving advice from a woman who’s been traveling on a budget since the day she was born. Current volumes include Hawaii, Italy, London, Cancún, San Francisco, Costa Rica, New York City, Paris, and many more.

YOU’LL GET: Gorgeous, natural photography of America’s most scenic and wild areas. Provided itineraries, maps, and packing essentials will make you hungry for a visit to these well-trodden yet still wild playgrounds.

COOLEST FEATURE: “Don’t leave without…” sections that list the must-know details and mustsee places.

COOLEST FEATURE: Detailed, easy-to-read maps and hiking tables for all 58 parks.

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Healthy-Idaho.com

BEST FOR DESIGN JUNKIES Wallpaper City Guides ($9 to $12, Amazon.com)

YOU’LL GET: A graphic pocket guide overflowing with sleek photos of design and architecture highlights in each city. Unearth the most enticing restaurants, museums, galleries, and nightlife activities for over 100 cities. COOLEST FEATURE: The 24-hour itineraries: great for weekenders looking for maximum stimulation.

BEST FOR FREQUENT VISITORS BEST FOR URBAN TOURISTS Insight Guides

($13, Insight Guides, insightguides.com) YOU’LL GET: Pocket guides to major cities and countries across the globe, including London, Barcelona, Bangkok, and Copenhagen. Get the inside scoop on historical and cultural sites, world-class dining, and city attractions. COOLEST FEATURE: A pull-out map with easyto-follow routes throughout the city to get the most out of your visit.

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Not For Tourists

($12 to $25, Not For Tourists, notfortourists.com) YOU’LL GET: Intimate neighborhood-byneighborhood maps that help you discover surprises in a city you thought you knew. This series includes a dozen guidebooks, each covering a major U.S. metropolis, plus London. IPhone apps make it easy to carry NFT guides in your pocket.

BEST FOR IMAGINATIVE DRIFTERS Rough Guides

($3 to $20, Rough Guides, roughguides.com) YOU’LL GET: Over 200 destination guides that provide the “ultimate experience” with itineraries, lists of local festivals and events, and outdoor activities in out-of-the-way destinations from Africa to South America. COOLEST FEATURE: “Things Not to Miss” lists provide the top places you won’t want to miss before leaving.

COOLEST FEATURE: A list of running trails, tennis courts, and bike paths—plus advice on scoring tickets to a local sports game.

July 2016

By Michael Richardson

SOME COMMON BITS OF HEALTH ADVICE, WHY IT’S MOSTLY GARBAGE, AND HOW TO FIND KERNELS OF TRUTH Useless advice abounds. “They” say you should banish latenight meals, drink an ocean of water, and eat raw foods. But these diet princes and princesses seem to live in a faraway mystical land, where time, money and children are no burden. It’s like someone is yelling at us from the top of Mount Kilimanjaro that “you can make it to the top if you change your whole life!” Well, mister mountain man, maybe we don’t want to climb your mountain. Maybe we’d rather not leave our jobs and families to summit some peak that leaves our bodies in ruins. For those feeling barraged with unrealistic and unneeded bits of wisdom, let’s find the worthwhile morsels.

THE TIP You’ve got to eat clean and raw. Why it’s useless We don’t have gardens growing in our pockets.

rolls around and you realize all the cupboards have is a macaroni and cheese box, there is no army that could make you go buy vegetables, cook them in a nutritious meal, and eat them.

Uncomplicated reality Nobody’s going to argue against eating fresh fruits and vegetables. They’re great. But when six o‘clock

The better rule Buy fruits and veggies every time you go shopping.

THE TIP Don’t drink juice because it has too much sugar.

THE TIP Drink eight glasses of water a day.

THE TIP Eat after 10 p.m. and you’ll get fat.

THE TIP Only eat half of your entrée when dining out.

Why it’s useless Juice can actually be a decent way to meet sugar cravings, because not all juice is unhealthy.

Why it’s useless Peeing every 20 minutes is the worst.

Why it’s useless Nobody is going to just not eat if they don’t have time for dinner until later.

Why it’s useless You can’t blanket all entrées under this rule.

Uncomplicated reality You think I want to eat after 10 pm? Most of us would like to consume meals at a reasonable hour, but hey, we’re not all sitting around twiddling thumbs until the next meal time. If you do need to eat late, go with the chicken, veggies and rice instead of red meat and potato salad. Light not heavy is the key to late night meals.

Uncomplicated reality So I’ll just eat half of my salmon and rice? And then at 9 p.m., when the hunger hits, I’ll just break that other rule about eating late.

Uncomplicated reality This tip comes from the fact that a lot of juice manufacturers load up their product with added sugars. Some even have as much as soda pop, which may be why the little ones love their juice boxes so much. But guess what? There are more and more companies that provide 100% real juice, without the extra sugar.

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Uncomplicated reality Believe it or not, the eight-glass quota is a total myth. Yes, we need to be wellhydrated, but if your urine is clear or close to it, you’re probably getting enough fluids. If things are looking a tinge yellow, drink more water. That’s the depth of the issue.

The better rule Eat slowly, and stop when you’re full.

Healthy-Idaho.com

EXCUSE BUSTERS

THE EXCUSE I’ll get out of shape. Try This

Think you can’t swing a vacation? Think again.

Most hotels have at least a small gym or swimming pool you can use each morning to help burn off those greasy vacation meals. If you prefer something a little more intense, download one of the many workout apps to your smartphone or laptop and create your own boot camp in your hotel room. It’s easy to keep your body working—even when you’re not.

THE EXCUSE I can’t afford it. Try this

Put your flat screen TV dreams on hold and start saving! Depositing $25 a week for 6 months will save you $650. If that doesn’t cover your flight and hotel, dodge air fares with a road or camping trip. Roadtrippers.com and Road Trip USA offer custom or planned routes with fun places to stop at along the way, and National Park Reservations (nationalparkreservations.com) has a list of parks with cabins and hotels.

THE EXCUSE My friend wants to go to Venice, but I want to go to Athens. Try This

Don’t miss your chance to escape just because your friend has different travel plans. Travel solo. Visit ricksteves.com for tips on how to get started. Download the free TourPal and Rick Steve’s Audio Europe walking tour apps for several major cities. Also, look into vacations with a purpose; globeaware.org and Earthwatch Worldwide will send you to exotic locales to teach English, build homes, or help with scientific research.

THE EXCUSE I have too much work!

The workforce today proves to be a fairly stressful environment for most people. Meetings, trainings, and projects can be intimidating, and soon enough we lose all hope to take some time for ourselves. It’s not long before the amount of untouched vacation days reaches a shameful number—Americans don’t use 577 million of them each year, according to one estimate. But choosing to skip out on our vacation days makes us miss out on more than just margaritas and suntans. Vacations help remove stress, depression, and fatigue. But for some reason, our dreams of hanging loose in Costa Rica, chasing lions in Namibia, or tacking on a few play days to a business trip in Paris rarely seem to turn into reality. Instead of becoming a master of excuses, it’s high time you escaped the office and became a master of adventure. Facebook.com/HealthyIdaho

Try This

It’s all about a structured departure. Make your escape with this simple plan. gg Two months ahead: E-mail your boss two vacation dates that would work for you and ask which one is preferable. It’s hard to dodge two punches at once. gg 1-2 weeks before: Alert clients and coworkers that you’ll be leaving town. Jealousy is a great memory helper for them. gg Week of: Arrange for responsibilities to be covered. Break the news to your unlucky colleagues, then hand over your most urgent projects with detailed instructions. gg Day before: Touch base with your boss and coworker. Tell them you won’t be checking your e-mails or voicemails.

July 2016

N U T R IT I O N 2

AVOID THAT BLOAT

We all hate that bloated, puffy feeling when our mid-section looks like a balloon! Bloating normally happens after eating too much or too fast, but sometimes it can happen without either of those things. Dr. Robynne Chutkan, MD, author of The Bloat Cure, has studied bloating and the culprits that cause it. She has named 5 items that can cause bloating and that one may want to avoid. These 5 include:

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Cruciferous Vegetables Vegetables have so many health benefits, but some like cabbage, kale, and cauliflower can be hard to digest. They contain a starch called raffinose that is tough on your colon and becomes methane gas. Dr. Chutkan suggests eating these vegetables in small portions and slowly increasing. She also says that adding lemon juice can help with digestion.

NSAIDS

Soy

Nonsteroidal antiinflammatory drugs (NSAIDs) are helpful with joint pain, but Dr. Chutkan states that they can cause fluid retention and problems on the intestinal lining. Pain relievers that don’t contain ibuprofen or aspirin could do the trick!

Soymilk might seem like a good option if someone is lactose intolerant, but processed soy has estrogenlike effects and can cause a lot of bloating. Dr. Chutkan suggests staying away from foods that contain soy protein isolate and choosing coconut or unsweetened almond milk over soymilk.

Sports Drinks Sports drinks contain a lot of sugars and sweeteners that can cause puffiness. According to Dr. Chutkan, water and a banana are the best way to rehydrate. She also suggests drinking unflavored coconut water.

Artificial Sweeteners Artificial sweeteners “don’t get absorbed in the small intestine and end up in the colon, where they’re fermented by bacteria,” she writes. They cause a lot of gas, as does regular sugar. Dr. Chutkan recommends eating foods that have less than 5 grams of sugar per serving.

WRITTEN BY SADIE WIRTHLIN

Healthy-Idaho.com

FDA TRIES TO STEM

EXPLOSIVE YOUTH USE OF E-CIGS

Youth use of e-cigs jumped

900%

W R I T T E N BY CHRIS LARSON

THE FOOD AND DRUG ADMINISTRATION ANNOUNCED MAY 5 THAT ALL TOBACCO PRODUCTS, INCLUDING E-CIGARETTES, FALL UNDER THE SAME REGULATIONS OF TRADITIONAL TOBACCO PRODUCTS. That means on Aug. 3, 2016 vendors must not sell tobacco products to people younger than 18 years old, must check IDs and must register and report all products and ingredients with the FDA. The new rules also extend to hookah products and cigars. According to a press release from the FDA, there were no federal laws keeping youth from buying e-cigs, which the release states is the point of the new rule. In Utah, the use of e-cigs by youth increased by “fivefold” between 2011 and 2014, according to the Brittany Karzen, Marketing & Media Coordinator for The Utah Health Department’s Tobacco Prevention & Control Program. “As a health department we are currently working through reading it trying to understand exactly how that’s going to impact the rules that would go in place here in Utah,” Karzen said. The health department is working with the Attorney General’s Office to appropriately mesh rules passed by the Utah State Legislature in recent years with the FDA rules.

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between 2011 and 2015, making it likely that nearly all youth have been exosed to usage while at least a third have tried e-cigs In 2015, Rep. Paul Ray, R-Ogden, sponsored and passed a bill that increased the purchase age for e-cigs to 19 and required all vendors to get a license from the state, make e-juice bottle with childproof caps and tamper-evident seals, and label all e-juices with batch numbers for tracking. “Generally speaking, we know that there is not enough data on e-cigarettes to know their long-term health effects,” Karzen said. “We do know that the nicotine in them is bad for developing brains.” For many the new regulations call the health effects of e-cigarettes to question. According Karzen, several people use e-cigarettes to try and quit combustible tobacco. She noted that the evidence so far for e-cigs as a quitting mechanism is usually anecdotal and not supported by research. She further questions the effect of e-cigs when data from Utah shows that 66 percent of e-cig users also smoke combustibles. She said that the health department’s primary concern is keeping e-cigs out of the hands of children. She claimed that most smokers and e-cig users started before they were 19 years old and that the earlier a person starts smoking the greater the difficulty of quitting later. Studies by the health department show that the young adult, 18- to 24-year-olds, are the group that have experimented with e-cigs the most with about 25 percent polled claiming to have experimented with e-cigs. The same studies show that about 23 percent and 10 percent of students studied in 8th, 10th and 12th grades tried e-cigs or used in the last 30 days, respectively. Looking forward, Karzen said that any enforcement of FDA standards is currently unclear. It’s also unclear if any of the FDA rules will preempt the state rules. However, she is confident that the haze will clear on the issue with time.

July 2016

Wellness

In Adolescent Girls WHY THERE’S A DIFFERENCE BETWEEN GENDERS, AND WHAT FAMILIES CAN DO Anxiety has become a common word in today’s vocabulary. The world’s fast-paced environment—coupled with technology and social media—makes it difficult for anyone to step back and take a breath. Research is finding that anxiety has been on the rise over the last decade—especially in teenage girls. 34 HEALTHY IDAHO

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Psychologist Dr. Leonard Sax, MD, PhD, wrote in the New York Times about this phenomenon. In one of his many cases, Dr. Sax found that two siblings, a boy and a girl in their teenage years, had very different anxiety levels. The teenage boy had sliding grades in school, but he seemed happy and content spending his time playing video games. The teenage girl was an active, popular, straight-A student, and picture-perfect on the outside; on the inside, however, she was falling apart. She had been experiencing a great deal of anxiousness and personal abuse, and she hadn’t told anyone about it. Early adolescence is a sensitive time for both boys and girls, but for some reason, anxiety seems to explode among girls after they begin puberty. According to the Child Mind Institute, prevalence of mood disorders like anxiety and depression among boys and girls is about 3 to 5 percent before puberty, but by mid-adolescence, girls are more than twice as likely to be diagnosed with a mood disorder as boys. Studies show that about 22 percent of adolescent girls have an anxiety phobia, a concern that has been on the mind of researchers for years as they have tried to find the cause. Some research states that the anxiety difference between boys and girls is associated with body dissatisfaction and the use of social media. Girls are more likely to pick themselves apart as their bodies develop, and more likely to do something like fish for praise with Instagram “selfies.” Boys, on the other hand, become more satisfied with their bodies around this age and are more likely to post a picture emphasizing something they have done, rather than how they look. Boys may be at a lower risk for the potentially toxic effects of social media because they generally lack investment in what others think, overestimate how interesting their own life is, and spend more of their time doing activities other than perusing through social media. Many girls, on the other hand, spend a large portion of their day scrolling through social media sites, constantly comparing their bodies and current life activities to their friends’. But blaming everything on social media might be narrow-minded. Girls mature quicker than boys when it comes to emotional recognition, which could make them more vulnerable to depression and anxiety, according to the Child Mind Institute. Reports suggest about 80 of percent kids who suffer from anxiety don’t get the help they need, which is a problem

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because it can affect everything from academics to the vital development of social skills. It is not uncommon for young adolescents to hide their anxiety, as a side effect of anxiety is social avoidance. Parents should also be aware that there are various forms of anxiety. Some have a general anxiety, but for others, it has to do with separation, social interaction and more.

TEENAGE SUICIDE The Centers for Disease Control and Prevention (CDC) recently released data showing that the suicide rate for girls between the ages of 10 and 14 tripled from 1999 to 2014. Though many news outlets covered this finding, many failed to mention that the total number of suicides among girls in this age group rose from 50 to 150. In 2014, more than 42,000 Americans committed suicide, so teenage girls make up a small percentage of that number.

PARENTS CAN LOOK FOR THESE SIGNS: Withdrawl from activities Excessive worry Excessive self-criticism

According to Dr. Sax, parents can help reduce the odds of their children developing anxiety by implementing a few simple habits. First, parents can minimize the amount of time teenagers spend alone in their bedroom. The American Academy of Pediatrics says that promoting home activities that are done in a public rather than a private setting may be an important protection. Regular family interaction gives parents the opportunity to observe what is going on, and they surround the child with a more open environment instead of being stuck alone with comparative and self-degrading thoughts. This also means no screens (TV or computer) in the bedroom, which tend to isolate children from the family. Second, parents can make dinner time a priority with positive and appropriate family conversation. In order to make this effective, it may be important for parents to exclude cell phones from the dinner table. This can be a time for young girls to feel real, meaningful interaction and receive praise from the people who matter. Third, parents can set a rule for no ear buds while driving in the car. The art of conversation is important and needs to be taught in an atmosphere where parents and children can both talk and listen to each other. These techniques may help, but anxiety levels differ among adolescents, and treatment could require more than public activities and family conversations. When needed, the use of medication and professional counseling can be a wonderful and extremely helpful treatment. Family time, however, is a crucial first line of defence.

Panic attacks Reassurance doesn’t relieve anxiety Activities, environments and friends don’t change for long periods of time

Sources: nytimes.com, deseretnews.com, childmind. org, adaa.org, American Academy of Pediatrics

July 2016

Wellness

Chronic Fatigue Syndrome (ME/CFS)

Uncovering a Mystery W R I T T EN BY M I CH A EL R I CH AR DS O N

When the media talks about a mystery illness, it’s often in reference to some obscure disease with a horrific symptom. But there is an elusive, misunderstood illness that affects more than a million Americans of all ages, and researchers are hustling to get a grip on it, and to create better pathways of care. It goes by a few names. Outside the U.S. many call it myalgic encephalomyelitis (ME), but it is more commonly known here as chronic fatigue syndrome (CFS). But many researchers say the name CFS trivializes the disease and the term ME may overstate what we know about pathophysiology. The Institute of Medicine (IOM) committee charged with developing a clinical case definition for physicians has recommended that the name be changed to systemic exertion intolerance disease (SEID). Most recently, the National Institutes of Health (NIH) has adopted the term ME/CFS.

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So What the Heck Is It? ME/CFS is a chronic multi-system disease characterized by profound fatigue that impairs a person’s ability to function normally, symptoms that worsen drastically after exertion, and disordered sleep that doesn’t refresh. ME/CFS must also include cognitive dysfunction or autonomic manifestations, but patients may experience many other symptoms such as pain, inflammation and allergy, according to the Institute of Medicine of the National Academies. Symptoms can persist for decades. The cause is unknown, though the latest research points to autoimmune conditions that impact the nervous system. “CFS is one of the greatest scientific and medical challenges of our time,” says Stanford researcher Jose Montoya, MD. “Its symptoms often include not only overwhelming fatigue but also joint and muscle pain, incapacitating headaches, food intolerance, sore throat, enlargement of the lymph nodes, gastrointestinal problems, abnormal blood-pressure and heart-rate events, and hypersensitivity to light, noise or other sensations.”

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Misconceptions and Barriers to Better Care Because the cause of ME/CFS is unknown and because diagnosing the disease is very difficult, misconceptions persist, even among physicians. “You could go to places in the U.S. and not be able to find any physician who would make the diagnosis,” says Lucinda Bateman, MD a physician and researcher in Utah who was on the Institute of Medicine committee that proposed diagnostic guidelines. ME, CFS, or SEID also aren’t found in the majority of medical school curricula or text books. Some common myths about SEID include: • •

It’s a psychological thing, purely mental. Exercise will cure it (exercise can actually make it worse in most cases).

But research across the globe is building momentum against these misconceptions. There is a push from the authoritative medical bodies to bring SEID into the light and improve care. One study from Stanford in 2014 found that the brains of patients with the disease have diminished white matter as well as consistent white matter abnormalities in the right hemisphere. Researchers in Norway found that a medicine called Rituximab, originally made for treating certain cancers and rheumatoid arthritis, was effective in treating ME/CFS. One of the biggest recent pushes comes from the National Institutes of Heath (NIH), which has launched multiple research initiatives in the last two years aimed at learning more about this elusive disease. “Of the many mysterious human illnesses that science has yet to unravel, ME/CFS has proven to be one of the most challenging,” said NIH Director Francis S. Collins, MD, PhD. “I am hopeful that renewed research focus will lead us toward identifying the cause of this perplexing and debilitating disease so that new prevention and treatment strategies can be developed.”

How Is It Diagnosed? Diagnosing SEID is the prominent challenge for physicians and researchers trying to spread awareness of the disease. There are no objective biomarker tests available to physicians, meaning that they can’t just administer a blood test to diagnose it.

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The Institute of Medicine proposed new clinical diagnostic criteria for the disease, which requires that a patient have 4-5 core symptoms, including functional impairment from the fatigue, post-exertional malaise, and unrefreshing sleep. The patient must also have either cognitive impairment or orthostatic intolerance (symptoms worsen when standing). These symptoms must be frequent and at least moderately severe to meet the core criteria.

July 2016

Dark Surprises, Silver Linings Life hands us times of loneliness, painful twists and the burden of doubt, but as these ladies’ experiences show, all bad things can end.

“My firsthand knowledge of loneliness and personal trials allows me to appreciate the sweetness of enduring to the end.” -Amy Stevens Seal, Founder of The LDS Matchmaker

Amy’s Story I grew up in a strong LDS (Latter-day Saint) family. I was faithful, served a mission for my church, and attended Brigham Young University (BYU). I guess you could say I followed a typical Mormon path, but when I graduated from BYU at 25, I struggled with the reality that I had not yet found my eternal companion. I fought back feelings of extreme sadness and feeling forgotten. Over time, I got involved in service opportunities that helped me move past the despair I felt. I found a great job that took me to Oregon, and it was there that I met and married a man I believed was the one I had been searching for. But shortly after our marriage began, I realized that, in my naivety, I had missed some important red flags and warning signs that the relationship was unhealthy. I thought my life’s trial was to be a divorced Latter-day Saint woman in my early 30’s, but just a few years after my marriage ended, I was diagnosed with breast cancer, which brought new lows and fears to my life. Among the various side-effects I experienced during the subsequent months of chemotherapy, I grappled with fertility issues that brought severe disappointment and uncertainty about my future. Based on

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what my doctors told me, I was terrified that starting a family wasn’t going to be possible. Despite my devastation and depression, I never gave up on any of my dreams. While it was never easy, I continued to date and even launched a matchmaking and coaching firm called The LDS Matchmaker. When my cancer was cured, my long, red hair grew back and, as a result of the company I had created, I met a wonderful man who changed my life forever! I became a step mother to Derek’s six children, and we’ve recently learned that, against all odds, we’re expecting twins in January of 2017. At the age of 44, my dream of bearing children is becoming a reality. My firsthand knowledge of loneliness and personal trials allows me to appreciate the sweetness of enduring to the end. It also increases my empathy for singles who are frustrated with dating and want to give up on love. My passion is to teach others how to recognize unhealthy relationships in the early stages, and I have made it my life’s mission to assist others in finding lasting love. I know that each of us has a path to walk that can be uncertain, painful, and different than what we planned. I also know that through our trials we can find our personal plan of happiness!

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“If we could only know the end from the beginning, being patient and faithfully waiting for a happily ever after would be a lot easier.” -Lindsay Shields

Lindsay’s Story I thought my life’s test was waiting into my thirties to find the man who would become my everything, but life had more tragedy and triumph in store for us. After marrying later than the crowd we knew, we wanted kids right away, but months of negative pregnancy tests told us something was wrong. Together we endured a long and painful journey down the road of infertility.

As I laid on the couch lamenting about my unfair life, I was interrupted by the sound of my phone ringing. It was our adoption agency saying they had a little baby boy for us! Just five days later we held the birth mother’s hand as she delivered our son, Duncan. His first breath erased my years of heartache. He was worth the wait and years of physical and emotional pain. I thought this was the end of my story, but a year after my son’s birth, I woke up very ill and took a pregnancy test. It was positive! We rushed to the doctor’s office where an ultra sound revealed a healthy baby girl. My Emilia is our second miracle! She and Duncan are best friends and are often mistaken for twins.

For three years we endured doctor visits, medications, shots, invasive procedures, miscarriages, and emergency surgeries. These brought incredible highs and tear-jerking lows.

If we could only know the end from the beginning, being patient and faithfully waiting for a happily ever after would be a lot easier. I would tell anyone in the middle of the infertility battle to never lose hope for your miracle. Years later, I am enjoying my life as the wife and mother I always wanted to be.

After hitting rock bottom with fertility issues, we felt impressed to move towards adoption. Shortly after being approved by an agency, I found myself in the hospital again with a burst ectopic pregnancy and the loss of a fallopian tube. It was an insult to my already injured spirit, and I entered a tailspin of depression.

In addition to my work at home, I now have the capacity to moonlight as a dating coach and matchmaker for a relationship and coaching company. Experiencing and processing these tragedies, heartaches, and pain changed me into a triumphant, more caring woman who is able to support others in the middle of their own struggles to achieve their life’s goals.

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July 2016

“I had to take a hard look in the mirror at what I had become.” -Melinda Wolf I wish I could say what happened next was easy, but it wasn’t. I had to take a hard look in the mirror at what I had become. My family and friends who had watched me make myself sick with stress had told me so many times that I needed to make a change. Now I was finally ready to seek help. First some wonderful natural health practitioners decided to help me in exchange for what little I could offer in trade. Maybe they knew how close I was to ending my life. As I sought help, I felt the fog on my heart and mind begin to lift. I saw that I had been playing the victim, allowing others to destroy me with a word. I finally took responsibility for the choice I had been making to be miserable. I stopped blaming my absent husband and my health for the way I was feeling emotionally. The weight came off layer by layer as I healed my broken heart. My healing journey took about four years total, but it has seemed like a short time to emerge as a better version of myself. Thanks to my renewed mental and physical health, I have followed my dream of becoming an entrepreneur. For the last two years, I have finally begun to pursue work that will allow my creativity to flourish and to have financial freedom for the first time. I own Spring Cleaning Housekeeping in my hometown of St. George, UT. I also run a bed and breakfast out of my home, and I create custom quilting fabric designs for an online store to sell all over the world.

Melinda’s Story I chose a good man to marry, so I thought divorce could never happen to us. As a child, my ex had been abused but time and therapy had cured him… so we thought. I was married for less than a year when my ex-husband’s PTSD was triggered in army training. The PTSD changed so much; he did things I never could have predicted. His seemingly unshakable loyalty, something I thought was a core quality, failed. After the day he cheated, I think he only felt guilt when he looked at me. I was wounded by his withdrawal, which felt like a rejection of all that I had given him. I lashed back, only making things worse as I wounded him in retaliation. I didn’t believe in giving up after making a promise of marriage vows, but I was slow to forgive and I wanted him punished. I pressured him to get help and he saw a therapist a few times but didn’t tell her anything of importance, and it didn’t take long before he refused to go at all. We were separated less than two years into our marriage, and I moved two states away to live with family in Utah. My health struggles, depression and anxiety had gone from mild to severe during this ordeal. The stress of my failing marriage was breaking down my body and my mind. I gained 50 pounds in the first two years of separation. I was at risk of going blind with Graves’ disease, I was constantly in a tired mental fog with chronic fatigue syndrome and I had painful psoriatic arthritis which made even one flight of stairs a punishment. I was just 23 years old but constantly in pain and out of energy to even get out of bed. Most days I wanted to die but lacked the energy to make a plan to end it. Even when we had been separated for longer than we had been together, I still didn’t feel right about getting a divorce. My ex-husband blamed my issues for why he didn’t find a place we both could live in California to reconcile. His promises were vague when I tried to make relationship goals, but I held onto a fraying thread of hope because he said he still loved me. Soon we would go weeks without speaking, then it became months and finally I started to understand that he didn’t want us to reconcile at all, when I made progress and he failed to keep his promises.

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I taught myself how to date differently, and I have been pleased to find that there are many high-quality men eager to get to know me. I have a new interest right now that isn’t serious yet but promising and sweet in a way I used to fear I wouldn’t have again after my first marriage. If you are struggling like I was with a broken mind, a broken spirit or a broken body, I want you to know there is hope. With patience and work, all struggles can become easier to bear, and many are even lifted completely. Through natural health and the strength I received during prayer, I remade myself. Someday my life story will read ‘and she lived happily ever after’ ,since that is exactly the attitude I have committed to have, no matter what life throws my way.

Kristin’s Story If there’s one thing I’ve learned, it’s that life is full of un-fun surprises. These surprises seem unbearable at times, but they bring an opportunity to strengthen ourselves through personal triumph over tragedy. In 2006, I was more than 70 pounds overweight and greatly suffering from postpartum depression after the birth of my first child. As a lifelong cheerful and optimistic person, I was shocked by the downward spiral of my mental health. I had everything I wanted in my healthy baby, devoted husband, and new home, but felt hopeless all the time and cried constantly. I couldn’t understand what was wrong with me. My supportive husband, Steve, dealt with severe anxiety and depression while in college. When my blues didn’t pass, he supported me toward recovery using coping techniques he learned through group therapy as a BYU student.

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He advised me to talk to my doctor and introduced me to a “pleasant events list,” a tool used by counselors to help situationally depressed people. I couldn’t think of anything I wanted to do, so having a list of ideas made it easier to engage. This intervention began to free me from the mental trap that held me captive. Looking forward to doing something fun from the list each day gave me the momentum to act and feel more like my fun-loving self again. The mental health momentum I built not only helped me recover from depression but it lead to better physical health too. I found the courage to join Weight Watchers, losing the 50 pounds that I’ve kept off for 10 years. I ran a half marathon, I climbed to the top of Mount Timpanogos and learned to swim, participating in several triathlons. For the first time in my life, I felt like an athlete, which was an unexpected but very fun surprise in my life. Having success in my personal life made me feel able to take on a passion project writing for a community newspaper. This led to many other career opportunities with local media and created a path to my current role as a company’s Director of Strategy and Media Relations, a job I immensely love. The power to overcome is within all of us. My unexpected struggle with postpartum depression led to personal triumph, improved health, career success and deeper relationships. I couldn’t have planned for the glorious ways my life would change while fighting for my mental health. I’m living proof that there is a silver lining to life’s un-fun surprises.

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“I’m living proof that there is a silver lining to life’s un-fun surprises.” -Kristin Sokol July 2016

PREPPER 101

EMERGENCY KIT CHECKLIST

Through the fire, through the flood, what will you do? Nothing wrecks our sense of security like a string of natural disasters, like we’ve seen so far in 2016. Some still clench the belief that “it won’t ever happen here,” but the rest of us wonder how to prepare, and how well we’ll cope when that day comes, whether it’s next year, next month, or in five years.

PPBottled water (tip: it’s usually cheapest if you buy gallon jugs)

Here are some important questions to ask, that 10s of thousands have unexpectedly had to face in real life this year.

PPNon-perishable food

WHAT’S MY GAME PLAN IF I HAVE NO HOME?

PPFlashlight & batteries

WHAT IF I DON’T HAVE A CAR?

Local news reported that the fire sometimes travelled at 100 feet in a minute, leaving a swift destruction in its wake. People were left in camps or left to flee to other cities.

Earlier this year, severe flooding in Texas left many without transportation. As the rain poured down at 4 inches an hour in some cases, drainage failed and people were trapped in their cars or homes with water levels above six feet. An estimated 100,000 people lost power. In one dramatic Youtube video, a trucker is stuck in his semi with deep water sweeping around him. A man swims out to him with a rope and people on shore have to pull them back in (watch: www.youtube.com/ watch?v=8XK7g7IFREI).

Important questions to ask before this scenario hits:

The devastating fire in Fort McMurray, Alberta caused 90,000 people to flee the city. More than 2,400 structures were destroyed, the city’s gas was turned off, the power grid was damaged, and the water became undrinkable.

• Do I have some form of portable shelter, in case I can’t get home?

• How much food do I have in the house, and how long will it last, if I can’t get to a store?

• Do I have family and friends in another city who can take in my family temporarily?

• What other needs do I have that require a car? Toiletries, soap, etc. How long will they last?

• If I needed to leave my house immediately, what would I take that could fit in a car with my family?

• In a medical emergency, how will I get to help?

PPRadio, to be able to hear the news about your area PPPersonal hygiene things, like toilet paper, deodorant, soap. PPFirst aid kit PPWhistle PPManual can opener PPCopies of important documents (social security card, birth certificate, etc.) PPBlanket/towel PPChange of clothes

WHAT IF I HAVE NO POWER?

PPWaterproof container

The security of a home can be dramatically lessened when the power goes out. It can mean light, communication and heat aren’t available. In many cases phones won’t work, internet is down and you are isolated.

PPPrescription medication

Important questions to ask before this scenario hits: • How will you get a hold of your children if they are at school or away from the house?

PPFood for your pet

• Do you know where flashlights and blankets are?

PPGenerator

• Do you have food that doesn’t need power to be eaten, or do you have an emergency stove?

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Worry

Wellness

R ES T I N P E AC E Steps for Overcoming Anxiety “I don’t have anxiety. I am just extremely well educated about all the things that can go catastrophically wrong,” reads a popular internet meme. As light-hearted as some may view the problem of anxiety, it is a serious condition that inhibits a lot of peoples’ lives. Anxiety is the most common mental illness in the United States, affecting approximately 40 million people. Despite its prevalence, anxiety is highly treatable, although only onethird of those who suffer from it seek treatment. If you or someone you know suffers from anxiety, you don’t have to suffer in silence or even necessarily seek professional help. There are many interventions you can try on your own to combat your anxiety and live a more peaceful life. Here is a simple routine that can help you take control of your anxiety. ACKNOWLEDGE THE THOUGHT AS IRRATIONAL A lot of times our anxiety is characterized by irrational thoughts that are not true, or not even possible. Renowned author Mark Twain once said, “I have been through some terrible things in my life, some of which actually happened.” When you are in the midst of worry, stop yourself and identify, even write down, what it is you’re worrying about. Often just identifying the specific cause and realizing it is illogical, we can set it aside and give way to more productive thoughts. TAKE ACTION Once you catch yourself letting anxiety creep into your mind and once you identify it, you must act to get rid of it. A good way of doing this is to create a list of stress-relieving activities that work for you. This could include playing the piano or another musical instrument, exercising, baking, watching a movie, reading a book, or any other mindstimulating activities. The idea is to distract yourself long enough to let those thoughts pass without allowing yourself to get worked up over them. REST Anxiety is quite often the product of a tired, overactive mind. Being overly tired can lead us to believe our lives are chaotic or in trouble when that is not reality. If you are sleep deprived or experiencing more anxiety than normal, consider finding ways to get more sleep at night or during the day if you can.

“I have been through some terrible things in my life, some of which actually happened.” -Mark Twain

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AVOID THE TRIGGERS It may take time, but by cataloguing your thoughts and emotions, you will start to be able to notice the triggers that cause you to have anxiety. They may come from various sources, such as reading the news, watching certain television shows, associating with certain people or even shopping at certain stores. They may come in the form of habits you have as part of your daily life. If you must face one of your triggers, prepare yourself beforehand to avoid an anxiety attack. If you know the cause, you will prevent an unfavorable outcome and be able to change any that are not avoidable.

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While it can help to avoid certain triggers, the goal of this routine is not to avoid or get rid of anything in life that causes anxiety and stress. The goal is to learn how to properly manage the pressures of life and keep them from controlling our lives. It can be easy to let ourselves get caught up in our thoughts without noticing. If we can become aware of the thoughts and feelings that cause anxiety and hold us back, we will be better able to manage them and to live our lives in peace and happiness.

July 2016

SPATCHCOCKED BBQ CHICKEN WITH AL ABAMA WHITE SAUCE

SERVES: 2 TO 4 | PREP TIME: 15 MINUTES | GRILLING TIME: 25 TO 30 MINUTES SPECIAL EQUIPMENT: 1 LARGE HANDFUL HICKORY OR PECAN WOOD CHIPS, POULTRY SHEARS, INSTANT-READ THERMOMETER

PASTE 1 tablespoon extra-virgin olive oil 1 tablespoon fresh lime juice 1 tablespoon packed dark brown sugar 1 teaspoon ground cumin 1 teaspoon dried oregano 1 teaspoon dried thyme 1 teaspoon paprika 1 teaspoon kosher salt 1 teaspoon freshly ground black pepper ½ teaspoon garlic powder 1 whole chicken, 4 to 4½ pounds, spatchcocked SAUCE 1 cup mayonnaise ¼ cup white wine vinegar 2 teaspoons freshly ground black pepper ¾ teaspoon granulated sugar ¼ teaspoon kosher salt

1 Soak the wood chips in water for at least 30 minutes.

2 Combine the paste ingredients. Massage the

paste evenly all over the chicken. Set aside at room temperature while preparing the grill.

3 Prepare the grill for direct cooking over medium heat (350˚ to 450˚F).

4 Drain and add the wood chips to the charcoal

or to the smoker box of a gas grill, following manufacturer’s instructions, and close the lid. When smoke appears, grill the chicken, bone side down first, over direct medium heat, with the lid closed, for 10 minutes. Turn the chicken over and continue grilling until the juices run clear and an instant-read thermometer inserted into the thickest part of the thigh (not touching the bone) registers 160° to 165°F, 15 to 20 minutes more. Remove from the grill and let rest for 10 minutes (the internal temperature will rise 5 to 10 degrees during this time).

5 Meanwhile, in a medium bowl whisk the

sauce ingredients until smooth. Cut the chicken lengthwise in half or into pieces, and serve warm with the sauce for dipping.

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PB AND J RIBS

SERVES: 6 TO 8 | PREP TIME: 30 MINUTES | COOKING TIME: ABOUT 3 HOURS SPECIAL EQUIPMENT: WATER SMOKER, 4 LARGE HANDFULS APPLE/CHERRY WOOD CHUNKS

RUB 2 tablespoons prepared chili powder 2 tablespoons paprika 2 tablespoons packed light brown sugar 1 tablespoon granulated onion 1 tablespoon kosher salt 1 tablespoon freshly ground black pepper 4 racks baby back ribs, each 2½ to 3 pounds GLAZE 1 cup raspberry preserves ½ cup unsweetened apple juice 2 tablespoons balsamic vinegar SAUCE 1 cup creamy peanut butter ¾–1 cup unsweetened apple juice, divided 2 tablespoons cider vinegar

1 Mix the rub ingredients. Using a dull knife,

slide the tip under the membrane in the middle of the back of each rack of ribs. Lift and pull off each membrane. Season the racks evenly with the rub, putting more of the rub on the meaty side. Allow the racks to stand at room temperature while you prepare the smoker.

2 Prepare the smoker for indirect cooking

with very low heat (250° to 300°F), filling the water pan halfway to three-quarters of the way with water.

3 Add the wood chunks to the charcoal and

close the lid. When smoke appears, place the racks, bone side down, over indirect very low heat. Put the lid on the smoker, and then close the top vent about halfway. Cook the racks for 2½ hours, maintaining the temperature of the smoker between 250° and 300°F. Meanwhile, make the glaze and sauce.

4 In a saucepan mix the glaze ingredients.

Bring to a simmer over medium heat on the stove and cook for 3 to 5 minutes, stirring occasionally. Remove from the heat.

5 In another saucepan combine the peanut

butter, ½ cup of the apple juice, and the vinegar. Heat slowly over medium heat on the stove until the sauce is smooth, about 2 minutes, whisking constantly. Remove from the heat.

6 After 2½ hours, lightly brush the racks

on both sides with the glaze. Continue to cook for 30 minutes more.

7 After 3 hours total cooking time, the meat

will have shrunk back from most of the bones by ¼ inch or more. If it has not, continue cooking until it does. They are done when you lift a rack at one end with tongs, bone side

up, and the rack bends so much in the middle that the meat tears easily. If the meat does not tear easily, continue to cook until it does. Another way to test for doneness is to push two adjacent rib bones in opposite directions. When the racks are fully cooked, the meat between the bones should tear easily (but should not be mushy either).

8 Return the saucepan with the peanut sauce over medium heat. Add ¼ to ½ cup of the remaining apple juice and warm for a few minutes, stirring occasionally. Lightly brush the racks with more glaze, and then cut the racks into individual ribs. Serve warm with the peanut sauce.

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July 2016

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