Healthy Idaho | August 2016 by Healthy Magazine

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August 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.

(208) 895-0888

George A. Nicola, M.D.

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

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GIVE HIM A SUPER START! Don’t let preventable diseases sideline your little super hero. Vaccinating your child protects him against preventable diseases like pertussis (whooping cough), measles, meningitis, and chicken pox. Get your child immunized and help knock out disease.

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

ImmunizeIdaho.com

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August 2016

AUGUST 2016

Knee Noises

Why Your Knees Are Cracking and Popping During Exercise

BRAIN BOOSTING EXERCISE Specific ways exercise benefits your mind

OLYMPIC

Storylines

STROKE OF A GENIUS [ Confessions of a competitive swimmer ]

4 HEALTHY IDAHO

Healthy-Idaho.com

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.

Over 546,000 pounds lost without surgery

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.

Over 19,000 patients Over 546,000 pounds lost without surgery Ask about our Free Seminars

208-343-3652

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August 2016

Healthy

FROM THE EDITOR

MY FAMILY AND I LOVE THE OLYMPICS. WE'RE GLUED. WE RECORD EVERY MINUTE. YEARS OF PREPARATION AND DREAMS CULMINATE INTO THREE QUICK WEEKS OF TEAM AND INDIVIDUAL PERFORMANCE—AND THEN IT’S OVER. BUT I MUST ADMIT I HAVE SOME QUESTIONS.

You’ve got to admire the drive and ambition that gets the participants to the Olympics. Absolutely, Michael Phelps is outstanding—world records in every event and more gold medals than anyone in history—truly an inspiring hero, and hats off to that. But there are some things I don’t quite understand. For instance, why do swimming, gymnastics and track get a gold medal for each type of stroke/race/apparatus, and yet volleyball, tennis, basketball, etc. each must win multiple matches to win one medal? Hmmm. Not to take away from anyone or their efforts, but there are a number of inconsistencies that emerge as I evaluate events, their rewards, and the disproportionate attention they get. The Olympics are a microcosm of societal norms as well. Consider, why do we reward a person who can put a rubber ball in a hoop so much more than a phenomenal policeman? Floyd Mayweather Jr, 120 seconds in the boxing ring—$30 million. Fantastic high school science instructor—$45,000 a year. Wait a minute. I’ve just never understood the disparity between sports heroes and everyday heroes. Does a football star contribute more to society and deserve more praise and reward than a brilliant woman who chooses to be a high-school teacher or a stay-at-home mom? I love sports but the older I get the more I wonder what message we are sending our youth about careers, opportunities, values, relationships and rewards. At my father’s suggestion, I just got finished reading “Generation Me: Why Today’s Young Americans are More Confident, Assertive, Entitled— and More Miserable Than Ever Before” by Jean M. Twenge. Fascinating. The premise is simple: Over the past thirty years society has reinforced the ideal of self-fulfillment and selfaggrandizement. Kids truly are growing up in the ‘Me Generation,’ and we’re promoting it. Need proof? Ok. I-Pod, I-Phone, I-Tunes, I-Mac, I-Carly. I, I, I, me, me, me. I’m a loyal Mac user, but laughed when they converted all our ‘mac. com’ e-mail addresses to ‘me.com’ addresses. Now I’m a me.com! It’s truly an I-centric society.

26 years and counting... John & Marlo Anderson

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AUGUST 2016 VOLUME VIII, № 8

For the record, I think we’ve got some of the most impressive youth ever in the history of the world. I work with dozens of youth and have five boys of my own. I see so much greatness and promise, and that’s in large measure due to some profound parenting and neighboring. And, even as some struggle, I believe that there is nothing wrong with today’s teenager that twenty years won’t cure. Still, some argue that we’ve got one of the poorest school systems in the world in terms of results. I’ve seen a few stats that may prove that premise wrong, but clearly in the halls of most American high-schools, self-esteem and self-importance eclipse math and science grades. Priorities amiss.

“I grew up on Batman and Superman. To many of us, these weren’t heroes; these were options.” ~Jerry Seinfeld

Some see the Olympics and aspire to be Michael Phelps, Serena Williams, or Ashton Eaton. If you’ve read many of my columns, you know I’m a grand proponent of optimism, mental capacity, hope, and ambition. I believe firmly in those. However, do the math. How many who dream it can actually become the next Labron James, Bono, or Bill Gates? Out of 200 fantastic swimmers who qualified for the Olympics, there was only one Michael Phelps. And, unless you count sequels and actor changes, there’s only one Superman and one Batman.

SO, WHAT’S MY POINT? Am I saying don’t dream—don’t envision greatness? Am I promoting resigned mediocrity? Absolutely not. But I am suggesting that we may need to re-define what we as society herald as great. Perhaps, (at least genetically speaking) it’s not exactly true to tell our youth that they can become ‘anything they want to be’, but it is very true to promote them becoming the very best that they can be. I wish we could realign rewards for more subtle greatness. I especially think that we need to give our children – our communities - opportunities to recognize and reward the everyday heroes in their lives. Aspiring to be an everyday hero is truly worthy of a gold medal in my record-book.

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 801.369.6139

Submit articles to editor@healthy-mag.com 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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WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF P H OTO B Y T I F F I N E E D AW N . C O M

ASPIRE.

IDAHO

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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MINIMALLY INVASIVE SPINAL CARE COMPREHENSIVE PAIN MANAGEMENT REGENERATIVE MEDICINE

ACCEPTING NEW PATIENTS Dr. Zarse was a Godsend to me as I suffered with intense pain for so long and no doctor was able to address it. Dr. Zarse listened to my complaint, quickly diagnosed the cause and planned the treatment. The treatment was “spot on” in addressing the pain giving me relief for the first time. His care was compassionate, professional, and relieving. I strongly recommend Dr. Zarse! - Anthony P.

We are a comprehensive pain management practice that specializes in non-surgical spine care as well as a wide variety of chronic pain conditions. • • • • • •

Karl Zarse, MD

Neck and Back pain Arthritis Pain Regenerative Medicine Compression Fracture Treatment Comprehensive Medical Management Chronic Neuropathy and Nerve injury care

Technological advances have allowed many people to manage their painful conditions without the need for surgery.

AMERICAN BOARD OF INTERVENTIONAL PAIN PHYSICIANS

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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

Healthy-Idaho.com

“Therapeutic Associates Physical Therapy was the 3rd PT group in the nation formally trained in FDM.” Fascial Distortion Model often treats pain and stiffness faster than traditional methods. It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan. We achieve faster results by offering the right treatment at the right time, with improvement expected at each visit.

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

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

CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAY.

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

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.

RYAN OWSLEY, MD THAD WILKEY, PA-C SHAWNA BEECHINOR, MPAS, PA-C

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

NU T R IT I O N

Get Rid of Those

AFTERNOON MUNCHIES We all seem to experience a case of those afternoon “munchies.” Cravings take over, and we NEED to eat something! What causes these munchies, and how can they be controlled? Recent studies provide some answers. The afternoon munchies can be influenced by hunger or boredom, but a study published in the SLEEP journal states that the biggest culprit could be sleep deprivation. Lack of sleep triggers chemicals in the brain that fuel your appetite, which is similar to the effects of using marijuana. This increase in appetite can cause overeating and weight gain. Although lack of sleep has been commonly associated with overeating, researchers at the University of Chicago have linked endocannabinoids—a chemical in the body similar to THC, marijuana’s active component—to overeating foods with a high fat, sugar, and salt content. Study results found that getting only four-and-a-half hours of sleep caused up to 33% more endocannabinoids than eight-and-a-half hours of sleep. According to Erin C. Hanlon, PhD, Assistant Professor of Endocrinology at the University of Chicago, this resulted in a 46% increase of calorie intake and double the consumption of fat. Overeating can be the next-day result of sleep deprivation. Not everyone can get eight-and-a-half hours of sleep each night; in fact, the average adult gets between seven and nine hours. But when those cravings hit, there are some tools that you can use to control those afternoon munchies.

A HEALTHY PLATE If you didn’t get a good night’s rest, anticipate those munchies and plan larger portions of vegetables with lean protein sources. According to Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss, 30% of calories from each meal should come from protein.

10 HEALTHY IDAHO

STOCK UP When the cravings hit, make sure your drawers are stocked with healthy snacks instead of cookies and candy. Low energy can result in sugar food cravings, so boost it with a natural sugar food like an apple.

HEALTHY FATS According to the University of Chicago study, high-carb and high-fat food cravings are the most common. If your cravings lean this way, try grabbing more healthy fat foods like an avocado or Greek yogurt. Sources: Cnn.com, SLEEP

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August 2016

say hello to summer and goodbye

to love handles

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Dr. Wade Pilling

August 2016 Dr. Wade Pilling, DMD13

FITONE IS FUN FOR THE WHOLE FAMILY.

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B E N E F I T I N G S T. L U K E ’ S C H I L D R E N ’ S Register to participate or volunteer at FitOneBoise.org

BUILDING HEALTHIER COMMUNITIES THROUGH FUN, ACTIVE LIVING! JOIN IN THESE UPCOMING EVENTS! EVERY THURSDAY THURSDAY EVERY WHAT: WHAT:

3, 4 & 55 Mile Mile Fun Fun Runs Runs WHERE: WHERE:

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Emmett’s Most Excellent Boise Galloway 10K & Triathlons Half Marathon Run/Walk Summer CONTACT: Season Training Kick-Off Emmetttri.com CONTACT: emmetttri@live.com BoiseGalloway.com 208-365-5748 Louise at (208) 570-3682 INFO: boisegalloway@gmail.com Sprint & Olympic distances, INFO: Aqua Bike, and Youth Events GroupSanctioned Training for the FitOne USAT 10K and Half Marathon

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Fitness with FitOne Register&toFun Participate or Kids Volunteer at the FitOne Family WHERE: 5K Run, & Stroll Eagle FunWalk Days, 9:00 a.m. CONTACT: Eagle City Hall FitOneBoise.org CONTACT: Main Office: (208) 381-2221 CityOfEagle.org/FunDays Caitlin at (208) 489-8763 INFO: Registration fees go up on INFO: September 1. Kids 12with & Under Free Kids Activities FREE with a paid adult. Prizes and More

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14 HEALTHY IDAHO

Healthy-Idaho.com

Does Your Child Suffer from: Low Self-Esteem Peer Pressure Bullying Under-Achievement Behavioral Issues

Anxiety Attention Deficit Negative Self-Image Family Conflict

If so, we can help. Our professional staff use a variety of counseling and therapy techniques. Get help now so your child can experience success.

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

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August 2016

FITNESS

Must-See

PUSH-UP Variations

The push-up is the standard of body-weight exercises. Push-ups are some of the easiest and most effective ways to exercise and get in shape. If push-ups are part of your routine, here are some fun variations to help mix up your workout and work different muscle groups. They include push-ups for all experience levels. And if you weren’t a fan of push-ups before, you will be after you see these cool push-up variations!

BASIC PUSH-UP VARIATIONS ›› BASIC PUSH-UP—Once you’re comfortable with the beginning modifications, you are ready for the real deal: the premier body-weight exercise!

NOTE: Caution is advised when attempting any new exercise program. Especially with the more advanced push-ups, keep in mind it can take years to work up to these, and only attempt if you are confident in your strength and coordination.

›› HAND OR SHOULDER TAP—when your arms are extended and you’re at the top of the push-up, use one hand to touch the opposite hand or shoulder. Switch sides on the next push-up. ›› SINGLE-RAISED ARM—when your arms are extended and you’re at the top of the push-up, raise one arm out in front, and then lower.

BEGINNING PUSH-UP VARIATIONS If a standard push-up is too difficult for you, start with standing push-ups and work your way to the floor.

›› SINGLE-RAISED LEG—This is basically a one-legged complete push-up. Raise one leg during all phases of the push-up, and switch legs after each completed push-up.

›› AGAINST THE WALL—Push yourself off of a wall while standing upright. ›› AGAINST A TABLE—This is similar to the wall push-up but with a little more angle for more resistance. ›› ON YOUR KNEES—With your hands shoulder-width apart on the floor, with your knees touching the floor, this is close to the real thing. PHOTO: thebellyfitclub.blogspot.com

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Healthy-Idaho.com

INTERMEDIATE PUSH-UP VARIATIONS ›› OFF THE KNUCKLES—Instead of hands being flat on the ground, make a fist with your fingers and knuckles on the ground. This is a great exercise for improving balance. ›› STAGGERED STANCE—Perform a basic push-up but with one arm in front of the other. Try doing this with hands close together, then far apart. Switch arms after the desired number of reps.

›› KNEE-TO-CHEST—When your arms are extended in the top of the pushup, bring one knee into your chest, without your foot touching the floor, to work your abdominal muscles. ›› TOE TOUCHES—Similar to the kneeto-chest, at the top of the push-up bring your knee into the chest and use the opposite hand to tap your foot. Make sure you don’t let your foot touch the floor until it returns to standard position.

ADVANCED PUSH-UP VARIATIONS ›› AIRBORNE—At the bottom of the pushup when your chest is near the floor, explode to the top so that your hands are briefly in mid-air. ›› THE ROCKY—This is a modified airborne push-up. For this variation, you start with a one-armed push-up, and then must push hard enough at the bottom to be able to switch arms while in the air. ›› UPSIDEDOWN—Walk your feet up a wall so you are almost in a handstand position. Perform a push-up or any of the abovementioned variations in this position for extra leg and abdominal work. ›› FINGERTIP—Raise your palm off of the ground so only the tips of your fingers are holding you up. The fewer the fingers, the more difficult it is.

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Zenergy Boise Club Manager and Group Fitness instructor, Yvette Hubbard, is a big fan of pushups. "Push-ups not only train the chest and shoulders but also strengthen the core, assist in joint stabilization and functional fitness.," says Yvette, a 30 year veteran of the fitness industry. Yvette is a huge fan of always staying on your feet when performing pushups, "We can do wall or table push-ups OR we can try negatives. Start in the up position (on your feet) and lower yourself all the way to the floor with control. Your chest should touch before your belly. Then get up anyway you can, this will get us to the real deal quickly and efficiently."

August 2016

F IT N ES S CON U N D R U M

THAT TIME

OF THE

MONTH

EVERYTHING WOMEN NEED TO KNOW ABOUT EXERCISING ON THEIR PERIOD

18 HEALTHY IDAHO

Healthy-Idaho.com

WRITTEN BY HEALTHY- MAGA ZINE S.CO M

A monthly period can have great effect on a woman’s body and how she feels. Suffering from severe menstrual cramps, headaches, and fatigue are just a few of the symptoms that may make a woman want to curl up in the fetal position and not move. Exercise may be the last thing on your mind during your period, but here are some guidelines to help encourage that sweat.

HEAT IS HOTTER High levels of progesterone elevate your body’s core temperature and lower overall blood volume. These changes make it harder for the body to sweat and cool down during exercise. To counteract your fluctuating temperature, start drinking water before beginning your work out, especially if you are working out in the heat. SPATIAL COGNITION CHANGES According to some research, a woman’s ability to identify and accurately judge her target in sports like golf or tennis may change according to her cycle. Spatial cognition is strongest during menstruation and lowest during the high-hormone phase. CRAMPS WILL COME

Some good news: being on your period might actually help your physical performance! Before and during a woman’s menstrual cycle, hormone levels fluctuate and can have an effect on athletic performance. High hormone levels happen just before the period and can impact exercise metabolism, heat toleration and more. This can make exercise seem a lot harder. When hormone levels are low— starting on the first day of bleeding—exercise and training feels easier. One study done on swimmers found that women performed their fastest times during menstruation and their slowest during the premenstrual phase. These findings don’t necessarily mean that all physical performance will lack when a woman is in the premenstrual phase. Studies have found that the key physical performance indicators of max VO2 and lactate threshold (the point at which your muscles start to burn) remain constant throughout the menstrual cycle. So when you try and exercise during that time of the month, here are some typical things that may happen and tips on how you can best control them.

Source: www.rodalewellness.com, www.bbc.com

METABOLISM MODIFIED A high level of estrogen reduces the body’s ability to burn carbohydrates, yet increases fat burning. This increase, along with an increase of fatty acid availability, is great for endurance activity, but not so much for high-intensity exercise. If you’re participating in more highintensity exercises, eat more carbs. MAKING MUSCLE IS HARDER It is harder for women to make and maintain muscle when there is an increase in estrogen and progesterone. Estrogen turns down the growing capacity of muscle, and progesterone turns up the breakdown of muscle tissue, giving you a higher muscle breakdown rate during hard workouts.

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Cramps, for most, are bound to happen. To better plan for this potentially painful process, try taking a daily dose of magnesium, omega-3 fatty acids, and a low dose of aspirin the week before your period. This reduces the effect of cramps. During your period, you could also try yoga to help ease the pain. HEADACHES Some women suffer from headaches, even migraines, when their estrogen levels fluctuate. Hydration and nitric oxide-rich foods like pomegranates, watermelon, and spinach are the best way to fight off these headaches. Eating these foods a few days before your period starts will promote dilation and reduce severity. There is no need to fear when your next period comes around. Do some planning, control your symptoms with these simple steps, and don’t be afraid to still get out there and exercise!

When English long-distance runner Paula Radcliffe broke a world record for the fastest marathon in Chicago, she had menstrual cramps. She did tell BBC News, however, that her times can vary drastically based on what stage she is at in her cycle.

August 2016

NOISES

KNEE

F IT N ES S / EX E R C I S E

20 HEALTHY IDAHO

Healthy-Idaho.com

Knee osteoarthritis affects

10 of men

and

% 13 of women

who are 60 years of age and older.

WRITTEN BY SA D I E W I RT H L I N

Why Your Knees Are Cracking and Popping During Exercise A common complaint about exercise comes when individuals experience a popping or cracking sound in their knees. This popping may cause worry, especially for those who have had previous knee trouble, but don’t worry—most the time, this sound is harmless! There are additional symptoms that determine if your popping is more serious, but here’s some guidance to help you know what to do. Knee popping and cracking can happen often during exercise, such as every time you do a squat. This knee noise is called crepitus, which is the release and popping of gas bubbles in the synovial fluid surrounding the knee, and it is common in all ages. A study done by Clinical Orthopedics and Related Research showed that, even in people who have had knee surgery, crepitus is nothing to worry about. In order to tell if your knee noise is more serious than simple gas bubbles, take notice to see if there is any pain associated with your popping. Sometimes crepitus can be joint structures rubbing against each other, which is a sign of knee problems to come. This rubbing can be caused by poor kneecap alignment, which ultimately wears down protective cartilage within the joint. This wear and tear on your knee can become very painful and lead to arthritis. A study published in Osteoarthritis and Cartilage also revealed that crepitus coupled with pain is a sign of patellofemoral joint lesions and future osteoarthritis. Knee osteoarthritis affects 10% of men and 13% of women who are 60 years of age and older. Experts say that if individuals are experiencing this type of crepitus pain, you should seek out medical attention and, for the time being, discontinue straining exercises. To promote healing, it is important to incorporate knee-stabilizing exercises and to work on increasing knee function by strengthening the quadriceps and glutes; these particular muscle groups help center the patella (knee cap). Commonly recommended exercises for the quadriceps are lunges and squats, but proper performance is necessary. Don’t let the knee cave in toward your opposite leg or out to the side. Your shin should stay perpendicular to the floor. Sitting back into the glutes instead of placing your weight on your knees can also help avoid extra knee strain. For the glutes, try some hip abduction exercises to help support the knee. It is also recommended to avoid machines like the knee extension. Machines like this can place more stress on the undersurface of the kneecap and can further irritate cartilage. Keep listening to your knees and make sure they are getting the strength and care they need! Sources: Health.usnews.com

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August 2016

RIO/2016

W RITTEN BY JOHN A . ANDERS O N

OLYM PI C Storylines They are athletes. They are people. Here are some intriguing storylines to watch in Rio 2016.

WILL PHELPS’S WIN GOLD…AGAIN? WHY CAN’T BOLT PURSUE A ‘TRIPLE-TRIPLE’? WHY IS GOLF JUST NOW BEING INCLUDED AGAIN IN THE

OLYMPICS, AND WHO WILL BE GOLF’S FIRST GOLD MEDALIST IN OVER 100 YEARS? HOW WILL THE U.S. MEN’S BASKETBALL TEAM FARE THIS GO-ROUND? THERE IS SO MUCH TO ANSWER AS WE WATCH AND WONDER ABOUT THE RIO 2016 GAMES.

22 HEALTHY IDAHO

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THERE’S BEEN AMPLE NEWS PRECEDING THE RIO GAMES, FROM THE RUSSIAN ATHLETE DOPING SCANDAL AND THE ZIKA VIRUS REALITIES, TO THE POLITICS AND POLLUTION IN BRAZIL. NEGATIVE NEWS SEEMS TO BUZZ BEFORE OLYMPIC GAMES, BUT THE RIO 2016 ISSUES TAKE THE GOLD FOR THE LAST THREE DECADES.

THE MOST-WATCHED OLYMPICS EVER?

PHOTO CREDITS / SHUTTERSTOCK.COM - Olympic banner / Fernanda Kairys / Shutterstock - Ashton Eaton / Filip Bossuyt Kortrijk, Belgium - Serena Williams / Neale Cousland / Shutterstock - Taylor Phinney / Taylorphinney.com - Usain Bolt / Kaliva / Shutterstock - Jordan Burroughs / Debby Wong / Shutterstock - Hope Solo / Noah Salzman / CC BY-SA 4.0 - Gabby Douglas / Helga Esteb / Shutterstock - Missy Franklin / BrunoRosa / Shutterstock - Perry Baker / TeamUSA.org - Katie Ledecky / BrunoRosa / Shutterstock - Neymar / Marcello Casal Jr/Agência Brasil - Carlos Baleras / USA Boxing

Here's an Olympic-sized guarantee: The Rio Games are going to be the most-watched television event in U.S. history. More than 219 million people viewed the London Olympics--the current record for a single event--but Rio offers a much more television-friendly climate. Why? First, there's the huge swath of established Olympic stars (Usain Bolt and Michael Phelps, to name two) competing in Rio. And then there's the advantageous time zone. Unlike London (five hours ahead of the East Coast) and Sochi (nine hours ahead), Rio is just one hour ahead of the Eastern Time Zone). Enjoy live, Olympic fans. - Richard Deitsch, Sports Illustrated

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August 2016

RIO/2016

IN THE POOL

In terms of the athletes, there is no shortage of speculation and sourness leading into the games. Controversial South African runner CASTER SEMENYA is hyperandrogenous, meaning she produces way more testosterone than most women, making her highly competitive (and highly favored) and throwing a wrench into the socket of an already tendentious sport. And sadly, due to leg injuries, sprinter USAIN BOLT will be not be making sick history with three-peats in the the 100 and 200.

THERE’S STILL RIDICULOUS HISTORY

One of the more interesting stories is gymnast OKSANA CHUSOVITINA of Uzbekestan. She was fifth on vault in London, and second at the Asian Games in 2014. Why is that interesting? Well, she’s competing at age 41. That doesn’t matter to her. “When you are on the podium nobody is asking you if you are 15 or 30 years old. What matters is who can do great gymnastics.”

SPEAKING OF GYMNASTICS, is it the new

‘Fierce-5’ or the ‘Fiercer-5?’ Consider that gold medalist GABBY DOUGLAS will be the first all-around champ to compete at back-to-back Olympics since Nadia Comaneci did in at the ’76 and ’80 games. She’s up for the challenge, “Gold medals are made out of sweat, blood and tears and effort in the gym every day.”

on the line in the MICHAEL PHELPS camp. Last go-round Phelps and the boys set the world record in the men's 4x100-meter medley relay, and Phelps walked (er, swam) away as the most decorated Olympian of all time. He has his mom to thank. “Even in high school, I'd tell my mom I was sick of swimming and wanted to try to play golf. She wasn't too happy. She'd say, 'Think about this.' And I'd always end up getting back in the pool.” While we’re still in the pool, MISSY FRANKLIN is making another Olympic size splash. The then 17-year-old rocked the pool with a world record, four gold medals and a bronze. She’s certainly on the Rio medal tally watch. “The goal is to keep having fun. Not let that pressure get to me and still be Missy.”

Gabby Douglas

Some would argue that KATIE LEDECKY is the more dominant women’s swimmer at these games. She won the 800-meter freestyle at age 15 in ’12. She’s also swept the 200m, 400m, 800m and 1500m frees in a major international competition since then. She’s another one that is chasing history. Is she stressed about the pressure? “I just have fun and enjoy it because there’s no guarantee I’ll ever be back there again.”

IN CYCLING there is TAYLOR

Missy Franklin Katie Ledecky

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On the other end of the balance beam is SIMONE BILES, the projected successor to Douglas and contender for all-around gold at the Rio Games. What you might not know is that Biles is the most decorated female gymnast in history and says she’s ready to add an Olympic gold medal to her collection. “I’m out to prove what I’m capable of.” Watch out, gymnastics world.

PHINNEY, son of two former Olympians, who is competing after a sickening cycling spill. It’s been a journey to get to these games. But he’s found some balance. Taylor says, “When I'm not training day in and day out I love to go out and dance, even though it is potentially in my contract that I'm not allowed to do that.”

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RUGBY

WRESTLING

163 lb London 2012 Gold medalist JORDAN BURROUGHS comes to Rio hoping to repeat. Since then he and his wife have two boys, one born just last month. Could 28-year-old Burroughs be the first U.S. wrestler to repeat since John Smith in ’92? Burroughs feels successful no matter the outcome. “Success is the piece of mind knowing that you’ve given your all into achieving a goal.” And then he ads, “All I see is gold.”

DID YOU KNOW that

the U.S. Men’s Boxing team failed to medal in 2012 for the first time in over 100 years? Crazy. All eyes turn to 132 pound, 19-year-old CARLOS BALDERAS, grandson of a Mexican immigrant.

Storylines

PERRY BAKER, former Division II football player and arena footballer who is now competing on the rugby squad, and was selling pest control door to door just a few months ago. What’s tougher football or rugby? “Rugby’s a little tougher, it forces you to think a bit more. In football you're stuck in that one position, but in rugby,everyone's like a quarterback so you got to be aware all the time.”

TALKING TENNIS,

powerhouse #1 worldranked SERENA WILLIAMS is defending her gold medal in singles and doubles (with sister Venus). When tennis history is written, Serena will be the greatest women’s tennis player ever. But she stays humble. “Am I the greatest? I don't know. I'm the greatest that I can be.”

WOMEN’S SOCCER.

Simone Biles

IS ASHTON EATON THE WORLD’S GREATEST ATHLETE?

Arguably, as he is Rio’s prohibitive favorite to become the first two-time decathlon gold medalist since Great Britain’s Daley Thompson repeat in '92. As of 2012 Eaton holds the world record and broke it again at the worlds in China last year. Can he top it in Rio? It’s a good chance, if his mom is there and the crowd is on his side. “When I see my mom in the stands, it always pushes me to succeed,” Eaton says. “It’s the end of the race when the crowd really lifts me. That last 600 meters I am not running with my own legs. It’s incredible.”

Ashton Eaton Facebook.com/HealthyIdaho

2016 is the sixth Olympics to feature the sport. The U.S. WOMEN’S TEAM enter the games as the reigning World Cup champs. Interesting sidenote—no reigning World Cup champion team has won the subsequent Olympics. But, remember that the U.S. Women’s Team has taken the gold in four of the five previous Olympic tournaments.

ON THE MEN’S SIDE of the field, The U.S. men failed to qualify for the tournament. But, you have to wonder how NEYMAR’S BRAZILIAN SOCCER TEAM will fare at these games, considering the most successful World Cup team has never won a gold medal at the Olympics. Does he feel the pressure? His response is, “There is no pressure when you are making a dream come true.” Guess that’s a ‘no?’ YOU DON’T NEED A MEDAL TO BE INSPIRING. IBTIHAJ MUHAMMAD is the U.S. fencer who chose the sport since, as a Muslim, she’s able to keep her to keep her head covered when she competes. “I wasn’t going to allow other people’s misconceptions to change my journey.”

Hope Solo

Let the games begin! August 2016

FITNES S / EXER C I S E

WIMMING. THE WATER’S TOO COLD, YOUR HAIR MIGHT TURN GREEN, THE GOGGLES HURT YOUR EYES AND THERE’S NO WAY YOU’RE WEARING 'THAT.'

Call me crazy, but I love to swim. A typical water baby, I grew up poolside taking my first swimming lesson at the age of 2. By age 5 I started competing —nothing serious, just your average uncoordinated splash of a “Speedy Sixer.” Then, somewhere between age 6 and age 7 it happened. I learned how to work with the water instead of against it.

For the next 14 years I honed in my skills. I trained, drilled, kicked and raced my way to an NCAA swimming scholarship. At times the water was too cold, at times it was too hot and at times it was just right. No, my hair didn’t turn green, and no I’m not embarrassed by Speedos.

Stroke of a Genius [ CONFESSIONS OF A COMPETITIVE SWIMMER ]

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As the athletic oddity that is the competitive swimmer I learned that for 99% of the population, swimming is like that bad dream where you’re running as fast and as hard as you can but getting nowhere. It’s no wonder most people avoid pool workouts like the plague—they were never taught how to get around in that steamy blue abyss called the lap pool.

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xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx

W RITTEN B Y AUB REY TAYLOR

Freestyle

GREAT FOR CORE, SHOULDERS, ARMS AND GLUTES

STROKE >> Visualize your body’s “long axis”: like a head-totoe metal pole. You can’t wiggle, or cock your head; you can only rotate as one sleek unit, with arms always stroking opposite each other. This is the essence of freestyle. As your front arm extends, your back arm pulls past your hip. As your front arm “catches” the water and pulls below your body, your back arm releases the water and comes forward — elbow high, hand low. As your right arm extends forward, rotate onto your right side, and vice-versa. To flutter kick, point your toes and kick from your hips, without bending the knees much. The smaller and faster your kicks, the easier your rotation. POWER STROKE >> Freestyle’s power is in the catch and rotation. “Rotation is an extremely important part of fast freestyle swimming,” says Russell Mark, USA Swimming’s Biomechanics Coordinator. As you extend your right arm forward, rotate halfway onto your right side. “Catch” the water by sweeping your hand and forearm down, keeping your elbow up and your hand flat like a paddle. After you catch the water — while your left

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hand passes your head — rotate onto your left side from your core and power forward. “The best freestylers in the world rotate … because rotation allows a swimmer to use their hips and core muscles — in addition to their arm muscles — during the arm stroke,” says Russell.

BREATHE EASY>> Resist lifting your head up to gasp air — it wastes energy pushing down on the water instead of pulling it back. Instead, rotate your head in line with your body and breathe to the opposite side. For example, as you extend your right arm forward and rotate onto your right side, your head naturally rotates left. Inhale when your face is half way out of the water.

DRILL IT>> Practice rolling your body as a unit. Floating with both arms at your sides, head in line with spine—remember your “long axis”— rotate fully onto your right side. Do eight small flutter kicks. Then, using your core rotate onto your left side and repeat the eight kicks. Breathe to the side. Drill for two laps, then add the arms: Begin on your right side, right arm extended in line with your head, left arm at your side. Do eight small kicks, then one regular freestyle stroke, rotating onto your left side. Now with your left arm extended, repeat the eight kicks. Drill for two laps, focusing on the power transition.

out your nose. DO NOT bring your knees into your face—this counters your forward rotation! Practice until your fast flip goes 360°. 2. ONCE YOU MASTER THE SUMMERSAULT, UNFOLD MID-FLIP.

Start with the same tuck—chin to chest, head to knees, heels to butt. As soon as your heels snap around, kick your legs straight out on your back and extended your arms overhead (streamline).

3. PRACTICE IN STROKE. Swim freestyle to mid-pool. Use your last stroke to initiate the same tuck, and kick out of it into a streamline on your back as in step 2. You’ve completely changed directions!

xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx 4. NOW TRY IT ON THE WALL. xxxxxxxxxx Swim (slowly at first) toward the wall. At xxxxxxxxxx xxxxxxxxxx arm’s length from the wall, use your last stroke to initiate the tuck. When your heels xxxxxxxxxx xxxxxxxxxx snap around, your feet should land on xxxxxxxxxx xxxxxxxxxx the wall about one foot deep. You’ll be on xxxxxxxxxx your back with your hands in a streamline, xxxxxxxxxx pointing to the opposite end of the pool. xxxxxxxxxx xxxxxxxxxx Push squarely off the wall in a streamline xxxxxxxxxx and rotate your body to the left, onto your xxxxxxxxxx stomach. Glide and kick off the wall and xxxxxxxxxx xxxxxxxxxx resume swimming. xxxxxxxxxx xxxxxxxxxx 5. PRACTICE AT EACH WALL. xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx For a directory of local USA Swimming xxxxxxxxxx xxxxxxxxxx club teams, visit www.clubswim.com. xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx SWIMMING IN RIO xxxxxxxxxx Watch 2016 US Olympic Team – www.nbcolympics.com/swimming

Local Teams:

©Paolo Bona / Shutterstock.com

But swimming boasts too many fitness benefits to be overshadowed by our land-based nature. For one, water provides 12 to 14% more resistance than air, blowing your land routine out of the water in terms of cardio and full-body toning (not to mention the joint relief from water’s buoyancy). For all you would-be swimmers, here’s a stroke-bystroke guide to increase your confidence, efficiency and speed in the pool, so you can be a lean, mean, amphibious machine when you get out.

Flip Turn

The sign of a true swimmer is the ability to change directions at the wall in the blink of an eye – a.k.a. the flip turn. Master this and you’ll earn your spot in the fast lane. 1. JOIN THE KIDS AND

PRACTICE YOUR UNDERWATER SUMMERSAULT. Float on your stomach,

arms at your sides. Tuck into a tight ball, starting with your head — chin to chest, head to knees, snap your heels around to your butt—and flip straight over. Blow lightly

August 2016

HOW TO FLOAT THE BOISE THE FIRST TIME I FLOATED DOWNSTREAM, RIGHT THROUGH DOWNTOWN, REMINDED ME HOW IMPORTANT THIS RIVER IS TO THE CITY: FESTIVALS HAVE BEEN CREATED TO CELEBRATE IT; FRENCH TRAPPERS AND CAPTAIN BONNEVILLE FLIPPED OUT UPON SEEING THIS TREE-LINED BODY OF WATER IN THE MIDDLE OF ALL THE DIRT AND SAGEBRUSH; AND EVEN MATISYAHU WAS SPOTTED FLOATING BY LAST YEAR. FOLLOW THESE RULES FOR SAFETY. BEFORE YOU THROW ANY OLD POOL TOY INTO THE WATER, THERE ARE A FEW RULES: 28 HEALTHY IDAHO

•

Do not float the river before it officially opens! The water will be too high, and fallen trees and debris have yet to be cleared. It typically opens late June or early July, so be patient and check online for the official announcement.

•

Alcohol was outlawed in 2005, so you can’t bring a six-pack along anymore. Save it for the traditional post-float barbecue.

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W R I T T E N B Y S E V E R I N A G AT E S

LOC AL FUN

WHERE TO PUT-IN AND HOW TO ACQUIRE YOUR FLOATATION DEVICE. Put-in (start) at Barber Park, about 20 minutes east of downtown. Turn on Eckert Rd. (a right off Warm Springs or a left off Boise Ave. — both routes are popular) and follow it until you see the park.

Boise State University is on the opposite bank. If you’re floating around noon on a weekday, there’s a good chance the marching band is practicing on the famous Smurf Turf.

At the start, Epley’s Boise River Rentals rents tubes and rafts for $12-$55 for three hours, and has free air stations if you’ve brought your own. The river water is shallow here, so maneuver your flotation device and hop in.

There are small islands in the river here, and the more adventurous go to the right, which has less room to avoid branches and leaves. I stay left to avoid getting stuck or, worse, pulled under.

STAY AFLOAT AND WATCH FOR WEIRS.

MAKE SURE YOU GET OUT BEFORE THE DIVERSION DAM.

Shortly after the start, an island splits the waterway. Stay to the left, as the right fork is much narrower and may not keep you afloat. Keep the tube steady when you reach diversion weirs, mini-waterfalls that try to topple you out of your tube. It’s a mix of instinct and keeping the front of the raft or tube up. I just learned to swim the day before my first float, and kept watching the little white dog on the raft ahead of me (pets are okay, if they have a lifejacket). She was shifting her center of gravity for each weir, and I remember thinking, “If she can do it without falling off, so can I.”

ENJOY THE LEISURELY RIDE. The first two miles are a chance to enjoy the 90° F sunshine and the views: sagebrushcovered foothills to the right, creepy giant herons’ nests high in the trees to the left. The foothills give way to a golf course, where floater rest stops are an opportunity to throw away trash or use the restroom.

RIVER •

Wear a life vest, especially if you’re not a strong swimmer. (Kids should always wear a life vest.) It’ll give you peace of mind while going over the diversion weirs, and the last place you want to be if you can’t swim is in a river filled with drunk people (see rule above), especially if your tube pops.

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Steer left when you see the bright orange bridge, unless you enjoy getting soaked by the rowdy college kids cannonballing next to you. Then begins the “Ribbon of Jewels” — city parks honoring famous local women. The first is Municipal (not named after a woman), the former “hobo jungle” (named for the unemployed workers during the Depression). The riverbanks here are full of geese, loons, and two types of mallards. Floating before noon or early in the evening increases chances of muskrat, fox, and doe with fawn sightings.

Once you’ve cleared the island and are floating under the old wood-and-iron railroad bridge, start shifting to the left. This is Ann Morrison Park, named after “The First Lady of Construction” — the wife of Henry Morrison, whose construction company was instrumental in building both Hoover Dam and The Kennedy Center. There are two docks to the left, located on each side of the footbridge. You must take out here — a dangerous diversion dam is ahead, and people have drowned floating unsanctioned sections.

REWARD YOURSELF HEARTILY. Epley’s has a rental return point in Ann Morrison, and runs a $3 shuttle bus that can take floaters back to the start at Barber Park. If you came with me, though, you’d have already parked a car full of coolers and barbecue supplies at Ann Morrison, and used the shuttle bus to get to the start in the first place. This means we’ll be immediately starting up the grill and refreshing our sundrained selves at the finish.

FOOD ALWAYS SEEMS TO TASTE BETTER IN A SWIMSUIT, DOESN’T IT? ABOUT THE AUTHOR:

Floating under the Broadway Bridge gets you into Julia Davis Park, the oldest park in Boise. A former orchard named after one of the original citizens, it holds several museums and Zoo Boise. Quickly look to the right just past the Friendship Bridge to catch a glimpse of Julius the Giraffe eating some leaves.

Severina Gates may be a Boise native, but refuses to be considered a small town girl. Preferring long-term travel, Severina has spent 5 months in Brighton admiring British accents and a year in Örebro attempting the melodic qualities of Swedish. She currently lives in Boston, where she's trying wicked hard to keep her R's where they should be. Follow her @missgates.

August 2016

WEL L N ES S

Brain Boosting Exercise

Specific ways exercise benefits your mind 30 HEALTHY IDAHO

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Exercising isn’t just something for physical health; it also makes you feel happier and can melt your worries away! Dianna Purvis Jaffin, PhD, director of Strategy and Programs at the Center for Brain Health’s Brain Performance Institute, stated that the brain is not a separate, disconnected part “walking around on top of [the] body;” it is just as affected as any other muscle during exercise. Here are just three ways that your brain can benefit from exercise.

Step up Your Mental Strength Each of us has about 86 billion neurons in the brain. These neurons are designed to work with chemical messengers, called neurotransmitters, to help regulate almost everything in the body. According to Dr. Richard Maddock, MD, a research professor at UC Davis Medical Center, if these neurotransmitter levels are low—particularly glutamate and gamma-aminobutyric acid (GABA)— it can lead to mood disorders such as depression. There is good news, though! Moderate exercise can help increase the level of these neurotransmitters, as well as the capacity to respond to mental challenges. In a recent study done by Dr. Maddock, which was published in The Journal of Neuroscience, this increase happens whether a person is suffering from depression or not. The study did not have clear results for lower intensity exercise, but it was also recorded that increases in GABA levels were seen in participants after practicing yoga for 12 weeks.

Say Goodbye to Stress Constant stress can be detrimental to the brain. Dianna Purvis Jaffin explained that stress makes the brain secrete the “fight or flight” hormone called cortisol. This hormone is helpful in dire situations, but having a continuous elevation of cortisol has been linked to heart disease, diabetes, and memory loss. If stress seems to be taking over, increasing your fitness routine level may bring things back to a healthy level! Intense workouts can expose your body to “controlled stress,” which, according to Jaffin, helps sharpen your brain’s response time, and it turns that “fight or flight” mode off when you don’t need it.

Age Well Jaffin claims that exercise helps prevent aging and cognitive decline. In a study done by the University of Illinois, older adults who participated in consistent aerobic exercise had larger brain volumes than those who didn’t. This increase in volume involved both gray and white matter regions within the brain. The gray matter includes neurons, which are the basic cells of the central nervous system, and increasing white matter is linked to improving speed processing. Consistent exercise also showed a volume increase of the hippocampus, which involves memory and learning.

These three benefits are only the beginning of what exercise can do for the brain. Engaging in a consistent fitness routine can bring these benefits and more to both your mind and body. So get started, and give your brain the boost it needs!

WRITTEN BY SA DIE WIRTHLIN

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Sources: Cnn.com, The Journal of Neuroscience

August 2016

N U T R IT I O N

WRITTEN BY HEA LTHY- MAGA ZINE S.CO M

Proteins are made up of amino acid compounds, 22 of which the human body utilizes. The body can produce most of these compounds, but we can get 9 of them only by consuming food. In order to get these 9 protein combinations, we need a balanced diet in two types of food groups: animal proteins and plant based proteins. Animal proteins include meat, dairy and eggs, and Ware states that these generally contain all of the essential amino acids that we need. Plant based proteins—like beans, grains, nuts and soy— are rich in some amino acids, but may be lacking in others. Ware emphasizes this is why a well-balanced and diverse diet is important. Our bodies need protein for many reasons and at many different stages of growth. Infancy, pregnancy, exercise and injury are just a few examples of when a protein increase is recommended, especially since protein is considered a building block and repairer for the body.

ALL YOU NEED TO KNOW ABOUT PROTEIN

There are three nutrients that the body needs in large amounts: protein, carbohydrates and fat. Together, these three macronutrients help keep the body energized and healthy. Some may wonder what proteins are exactly and what foods contain protein? Megan Ware, RDN LD, has all of the answers.

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The average Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram of body weight per day, but it can vary for endurance and strength training athletes. Ware suggests spreading out protein consumption between three to four meals, as the body can only absorb so much protein at a time before the excess becomes waste. She suggests meals with 15–20 grams each instead of a one-time 60-gram meal. Despite the benefits, however, it is important to monitor how much protein you eat. Consuming more than 2.5 grams of protein per kilogram of body weight can increase the risk of dehydration and fatigue. Consuming more than 200–400 grams per day can lead to nausea and diarrhea. Knowing about the amount of protein in food can be very beneficial to one’s body and diet. Be sure to calculate the RDA amount with your body weight and figure out what your body needs! Source: Medicalnewstoday.com

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IN THE NE WS

“There is no evidence that people who eat low-fat dairy do better than people who eat whole-fat dairy”

RETHINK THROWING OUT MILK FAT THE CRAZE FOR LOW-FAT DAIRY MAY BE SLIMMING DOWN For years, people have been told to lose full-fat milk and to drink low fat or skim milk instead. Research has shown links between full-fat dairy, weight gain, and disease risks. BUT now those same researchers are pressing on the brakes and questioning their findings. The “golden health rule” on dairy is being challenged by new and upcoming studies.

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study directed by Dr. Dariush Mozaffarian, published in the journal Circulation, shows results from thousands of adults who were tested over a 15-year period. Blood analysis and follow-ups led to the conclusion that those “who consumed higher levels of three different byproducts of full-fat dairy had a 46% lower risk of getting diabetes than those with lower levels.” Dr. Mozaffarian states that these findings should cause a change in the policy for those recommending only low-fat dairy products. “There is no . . . evidence that people who eat low-fat dairy do better than people who eat whole-fat dairy”. Milk statistics show that between the years of 1975 and 2014, whole milk sales have decreased by 61% while 1% and sales of skim milk have increased nearly 160%. Another statistic study states that in 2012 whole milk availability dropped to 5.4 gallons per person when it had previously been 25.3 gallons in the 1970’s. Lower fat milk has leveled off to 14 gallons per person since 1998. Studies have found that when fat is reduced in a diet to decrease caloric intake, it tends to be replaced with sugar or carbohydrates. Dr. Mozaffarian states that increasing sugar or carb intake can have a worse effect on insulin and diabetes risk than simply reducing fat in the diet. He also found that full-fat dairy intake results are in fact independent of weight gain. Another study to back up these conclusions, published in the American Journal of Nutrition, analyzed the effects of full-fat and low-fat dairy on obesity and found that the consumption of high-fat dairy lowered overweight and obesity risk by 8%. Dr. Mozaffarian suggests that recommendations regarding one particular nutrient need to stop and that the focus should be on food as a whole. Removing fat from one’s diet was first recommended as a way to reduce cholesterol and unhealthy fats but instead resulted in an increased intake of carbohydrates. It backfired, and now Dr. Mozaffarian’s studies are showing that full-fat dairy regulates insulin and glucose levels, and is a healthy part of one’s diet. Highfat dairy products also provide enough calories to make people fuller which avoids the urge for sugary foods. More studies need to be done in regards to whole-fat dairy products and its health effects. Vast amounts of high-fat dairy products should also not be consumed because of these recent findings. Dr. Mozaffarian’s studies simply state that the marketing of the idea to remove fat should be thrown out, and a diet should contain a variety of dairy products. Sources: Time.com & U.S. Milk Statistics. Statistica.com

August 2016

WR IT T E N B Y HEALTHY-M AGA ZINE S.CO M

W EL L N ES S

NOT BEFORE BED! 5 foods to avoid just before going to sleep

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nacking just before bed is a normal thing, but this is brought on more from boredom rather than hunger, according to nutrition expert Rene Ficek at Seattle Sutton’s Healthy Eating. Furthermore, nocturnal munching tends to be on more highcalorie snacks, like ice cream, cake, and chips, and can result in exceeding needed daily calories and therefore weight gain.

One study that contained over 400 participants, done by The Center of Obesity Research and Education, showed that late night snacking is associated with higher body mass index (BMI). Not only can this late night snacking lead to weight gain, but it can also be linked to other health issues, like sleep issues and diabetes risk. According

RULE OF THUMB Don’t eat 2 hours before bed Ana Goldseker, director of nutrition for Nava Health and Vitality Centers, suggests eating at least two hours before bed. This gives the body enough time to properly digest. “You want the body to be resting at night, not digesting,” she says.

to Alyssa Cellini, nutritionist and co-founder of My Custom Cleanse, large amounts of sugar and carbohydrates that are found in snacks like ice cream and chips can offset insulin/cortisol levels and affect circadian rhythm. Sleep is highly influenced by this rhythm and if it is thrown off, you can toss and turn all night and be more inclined to hit that snooze button in the morning. High blood sugar swings and varying insulin levels are also precursors to diabetes, and late night munchies can push you in that direction.

These 5 snacks should be avoided just before bed:

1 2 3 4 5

Boxed Cereal Cereals contain carbohydrates and sugars that can spike blood sugar. There are healthier options when it comes to choosing a cereal, but even then they contain carbohydrates that the body will work to digest, making it more difficult to sleep.

Ice Cream Avoid high doses of sugar and fat before bed, as this puts some strain on our digestive systems. If our bodies are working, sleep is more difficult.

Good night time snacks

Burgers

If you must eat before going to bed, try these foods, which have been shown to be good slumber assistants.

Burgers can have a high amount of fat and be denser in calories. This can cause issues such as heartburn and increase the chance of a restless night.

Dark Chocolate Dark chocolate has been shown to have great health benefits. This delicious treat, however, contains caffeine and can make it difficult to fall asleep. You don’t find yourself drinking a cup of coffee right before bed, so you shouldn’t eat dark chocolate either.

Jalapeño Peppers and Spicy Foods Spicy foods boost metabolism and increase body temperature. They can cause gastrointestinal distress and keep you awake.

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g g PUMPKIN SEEDS g g SOY BEANS g g CHERRIES g g DARK, LEAFY GREENS Sources: The Daily Meal, ncbi.nlm.nih.gov/pubmed, greatist.com

August 2016

N U T R IT I O N

WRITTEN BY HEA LTHY- M AGA ZINE S.CO M

Here are some causes of bad breath, and some solutions:

CONQUERING

BAD BREATH Bad breath can be an unfavorable companion throughout the day. Some individuals deal with it more in the mornings when they wake up, and a simple brushing of the teeth can be the cure. For others, however, bad breath can be consistent throughout the day and can cause issues in romantic and professional settings. But don’t worry; there are ways to defeat this culprit. 36 HEALTHY IDAHO

DEHYDRATION

BEING SICK, STUFFY NOSE

BRUSHING

THE TONGUE

DIET

Sometimes the underlying cause of bad breath is deeper and can’t be overcome by brushing teeth and scraping tongues. Dehydration decreases saliva production, which leads to an increase in dead cells on the tongue and gum area. Bacteria in the mouth munch on these cells, and the result is a foul odor. Make sure you are drinking plenty of liquids and minimizing or avoiding alcohol and coffee, as these particular drinks are diuretics and cause moisture deficiency.

Related to dehydration, having a stuffy nose can lead to bad breath. When you’re forced to breathe through your mouth, mouth tissue is dried out and saliva flow decreases. Less saliva equals more odorcausing bacteria. So take time to get healthy!

Brushing your teeth in the morning and at night is a hygiene must, but sometimes it is not enough for bad breath. If this is true in your case, bump up your brushing level by using a heavy-electric toothbrush, and clean those teeth after every meal. Finishing with floss and mouthwash can also be very helpful.

Not only do teeth need to be cleaned and cared for, but the tongue also needs a lot of attention. It is the breeding area for bacteria and can cause quite a stench. This is why a tongue scraper is recommended; it is a cheap and effective way to get rid of unwanted bacteria and clean up your breath.

Another cause of bad breath could be your diet. We all know that foods like garlic and onions cause unpleasant smells in the mouth, but sweets and high-protein foods could also be a problem. Sweets fuel mouth bacteria with sugar, and large amounts of high-protein foods release ketones, which don’t smell very good. Keep an eye on your diet and see if some changes need to be made. If you have done all of these things and still have a case of bad breath, go see a doctor. Further professional help might be the answer. Source: Foxnews.com, www.oprah.com

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TIME TO STUDY-UP ON SNACKING SMART. Now that schoolâ&#x20AC;&#x2122;s back, itâ&#x20AC;&#x2122;s time to knuckle-down on eating right, with healthy snacks and lunches! Help your kiddos maximize their smile power by putting their dental benefits to use regularly. Scheduled checkups and smart snacking are a few simple ways to keep them on the path of lifelong health, with Delta Dental of Idaho. Healthy snack tips and more at DeltaDentalID.com.

SMILE POWER

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August 2016

W EL L N ES S

SHOULD YOU COMMENT ON YOUR CHILDâ&#x20AC;&#x2122;S WEIGHT? SIMPLE ANSWER: NO. Recent research reveals some serious repercussions of early criticism. 38 HEALTHY IDAHO

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Parents with an overweight child can sometimes run into a difficult situation: there may be a strong desire to help the child lose weight and be healthy, but saying something could negatively affect the child’s self-confidence. The question is, as a parent, is it better to say something about your child’s weight or to keep quiet? Recent studies provide some additional insights for these sensitive situations. STUDIES HAVE SHOWN THAT A PARENT’S CRITICISM TOWARDS A CHILD’S OR TEENAGER’S WEIGHT CAN INCREASE THE RISK OF OBESITY AND DEPRESSION

A new study published in the journal of Eating and Weight Disorders states that when it comes to a child’s weight, it is best for parents to not comment. These comments may seem harmless, but they can stick with a child and uphold negative stereotypes on which a child may base their ideas of weight. Repercussions to such stereotypes can last for years and could be as serious as unhealthy dieting, binge eating and other eating disorders.

A survey done on over 500 women in their 20s and 30s showed that those whose parents made comments about their weight when they were younger were still dissatisfied with their current body weight. Women in the study who weren’t even considered overweight were still dissatisfied with their body image and wanted to lose 10 or 20 pounds. This shows the impact a parent’s comment can have—especially on girls—and how internalized it can become. Dr. Brian Wansink, director of Cornell University’s Food and Brand Lab, stated that whether the parent’s comments are said once or multiple times, the lasting negative recollection and impression is the same. Other studies have shown that a parent’s criticism towards a child’s or teenager’s weight can increase the risk of obesity and depression. But it’s not just family members who can leave such an impact. The world today is promoting that a thinner body image increases a person’s value, and with the help of social media, this standard of appearance is all children see! Combining a parent’s negative comments and the media’s fictional portrayal of an attractive weight can skew a child’s perception of themselves and their personal value. So if parents shouldn’t speak up, what are they to do? How can we prevent our children from becoming overweight and still help them feel good about themselves? According to Dr. Neumark-Sztainer, author of I’m, Like, SO Fat, situations like this are all about talking less and doing more. Parents can actually have a significant influence on a child’s eating habits without even talking about them. This is done by “mak[ing] your home a place where it’s easy to make healthy eating and physical activity choices.” Parents can stock up on healthy food and avoid buying soda or candy. Make family dinner a priority and promote physical activity by going on walks and bike rides together. Parents should also avoid criticizing their own weight. If your child is overweight, let them come to you when they’re ready and be sure to show your love and support. Sources: Well.blogs.nytimes.com

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August 2016

W EL L N ES S

SUN & MOSQUITOES

SUMMER SKIN CARE GUIDE FOR CHILDREN THE WHAT AND HOW ON SUNSCREEN AND MOSQUITO REPELLENT USE

ith the summer season in full swing, many people are getting outside and enjoying the heat. Warm weather often calls for pool days and campfire nights. There is a lot to do during this wonderful time of year, but with it comes the responsibility to protect your body from things like sunburn and mosquitos. This protection is especially needed for young children, and recent research provides the best guidelines.

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MOSQUITOREPELLENTS FOR KIDS Sawyer Picaridin (Fisherman’s Formula) $9 for 4 oz. Honest Co. Bug Spray $13 for 4 oz. BabyGanics Shoo Fly Deet Free Bug Spray: $10 for 6 oz. All Terrain – Kids Herbal Armor $8.50 for 3 oz.

MAKE YOUR OWN Fill a small bottle with olive oil. Add a few drops of peppermint oil. Shake, and apply to the skin. Some claim that other oils will also work, like lemon, lavender, eucalyptus, thyme, geranium, clove, sage, cinnamon, and rosemary.

I If you are a parent, you may know how important it is to shield your young children from the sun and lather on the sunscreen. There have also been several questions about using bug repellant to protect against the recent warnings against mosquito-borne viruses. While both sunscreen and bug repellant may help provide protection, there is one thing to be cautious about before applying them: chemicals. Young children and babies have more permeable skin than adults, and their bodies may be less equipped to absorb the chemicals found in sunscreen and bug repellent. Dermatologists say that it is definitely important to protect the skin, but parents might want to be aware of how much is being applied. Although more studies need to be done on this topic, here are some of the most recent guidelines.

BABIES UNDER 6 MONTHS The FDA and American Academy of Pediatrics recommend keeping babies that are under 6 months out of the direct sunlight. Use shade, protective clothing and sun hats instead of relying on sunscreen. Babies are also at a higher risk of heat dehydration, so make sure they are getting enough water and wetting their diapers regularly. As far as keeping the bugs away, netting and screens are recommended over insect repellant.

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CHILDREN 2 AND UNDER Avoid the peak hours of sun exposure, between 10 a.m. and 2 p.m. Specialists know this is not always ideal, so protective clothing is the first rule of thumb in this age group; the most effective clothes are dark colors and made from tightly woven fabrics. With mosquitoes, try applying bug repellent on clothing, and use it sparingly. Due to toxicity, buy a repellent that is picaridin-based, avoid eye and mouth contact and wash it off the skin when coming back inside.

CHILDREN 2 TO 12: When it comes to sunscreen, know that there is no such thing as “waterproof.” Instead, for children from ages 2 to 12, parents should look for products with 30 SPF or higher and are labeled as “water resistant.” Sunscreens with physical blockers are safer for children because they are less likely to be absorbed through the skin. With this in mind, seek out products with titanium or zinc as the active ingredient. A child’s cupped hand is a good guide for how much sunscreen should be applied, and reapplication should take place every 2 hours. Bug repellent for this age group is the same as children 2 and under. Sources: Well.blogs.nytimes.com, www.consumersearch.com, skyaboveus.com

n young children I prefer UV protective clothing. There are several brands with SPF labeling for swim tops, shirts, pants, and hats. For sunscreen I prefer physical blockers (those that contain titanium or zinc oxide). Most sun screens that contain physical blockers come as creams or lotions. Unfortunately, we all see people use spay on sunscreens at the pool side, and then these people wonder why they have gotten a sunburn. The reason is that most spray on sunscreens contain chemical blocker rather than physical blockers. In addition, in order for spray on sunscreens to work, they need to be applied 20-30 minutes before sun exposure, rubbed in and then reapplied rubbed again as you go out the door. I always recommend that you read your sunscreen labeling and its instructions prior to application. For protection from mosquitos I prefer that the repellants are applied to the clothing and not the skin as the article mentions above. Mosquito netting is definitely preferred for young children, because of the risk chemical absorption.

Thad W. Wilkey PA-C Comprehensive Dermatology of Idaho - Nampa

August 2016

NU T R IT I O N

A SALTY AFFAIR

THE CONTROVERSY ON WHAT IS TOO MUCH OR TOO LITTLE

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The topic of salt intake levels has been a talk of controversy for several years now. Studies have shown that Americans consume more than the 2,300 milligrams of salt recommended by the Dietary Guidelines, which can cause an increased risk of heart disease and stroke. Other studies, however, are stating that 2,300 milligrams is too low and that a higher salt intake is needed to assist proper body function. The debate is in motion, and some of these findings may help when it comes to choosing a side. A recent report done by The Centers for Disease Control and Prevention showed that over 90% of Americans are overconsuming salt by 1,000 milligrams. Because of these alarming statistics, the US Food and Drug Administration (FDA) has issued an initiative to reduce the amount of sodium in more than 150 categories of processed foods, which is where 75% of consumed salt comes from. The FDA stated that this new initiative is set to provide strategies that will help the food industry set goals for lowering the amount of sodium in specific foods. By decreasing the amount of sodium intake, the FDA hopes to also decrease the amount of salt-related illnesses. Eating too much salt can cause an increase in hypertension, stroke and even liver damage. A study in the Journal of Agricultural and Food Chemistry has also linked an increase of salt intake to an increase in the risk of multiple sclerosis (MS) and cardiovascular disease. Too much salt causes the body to retain water and can strain the heart and blood vessels, resulting in an increased blood pressure. Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention in the Departments of Nutrition and Genetics and Complex Diseases, has conducted and supervised many studies which have shown that excess dietary sodium contributes to high blood pressure, a leading cause of heart disease and stroke. With almost 70% of adults in the US facing health risks related to a sodium increase, Dr. Sacks endorses the FDAâ&#x20AC;&#x2122;s approach to lower the upper-limit of daily salt consumption.

On the other side of the spectrum, researchers are suggesting that the daily 2,300 milligrams of salt intake is too low. The American Heart Association (AHA) shows that 90% of Americans get their sodium intake from sodium chloride, which is found in table salt and is often added to processed foods. Salt helps the body with nerve and muscle function by regulating body fluids and fighting off harmful bacteria. Medical News Today says that a daily consumption of 3,000 milligrams of salt might be too little.

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Researchers from McMaster University in Canada found that adults who consumed less than 3,000 milligrams of salt per day were at greater risk for heart attack, stroke and premature death. McMaster University also found that a high salt intakeâ&#x20AC;&#x201D;defined as 6,000 milligrams per dayâ&#x20AC;&#x201D;only affected adults who were already considered to have high blood pressure. They suggest reducing salt levels for people with hypertension, but not reducing it overall. A lot of research has been done on the overconsumption and under consumption of salt, but larger and more detailed studies are needed for accurate and proper recommendations. Until then, you can moderate your salt intake by cooking with fresh and unprocessed ingredients. Processed food generally has consequences beyond sodium. Sources: Medicalnewstoday.com, Hsph.harvard.edu

August 2016

DOUBLE-SMOKED HAM WITH STRAWBERRY-MANGO SALSA

SERVES: 8 TO 10 | PREP TIME: 30 MINUTES | GRILLING TIME: 1¾ TO 2 HOURS | SPECIAL EQUIPMENT: 4 LARGE HANDFULS APPLE, CHERRY, OR HICKORY WOOD CHIPS; 2 LARGE DISPOSABLE FOIL PANS; INSTANT-READ THERMOMETER

1 bone-in smoked ham shank, about 7 pounds SALSA 2 mangoes, each about 12 ounces, peeled and cut into ½-inch dice 12 ounces fresh strawberries, hulled and cut into ½-inch dice 2 tablespoons minced scallion (white and light green parts only) 2 tablespoons fresh lime juice 2 tablespoons finely chopped fresh mint leaves 1½ tablespoons agave nectar or honey 1 tablespoon rice vinegar 1 tablespoon minced jalapeño chile pepper 1½ teaspoons peeled, finely grated fresh ginger GLAZE ⅓ cup strawberry preserves 2 tablespoons whole-grain mustard

1 Allow the ham to stand at room temperature for 30 to 40 minutes before grilling.

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

3 Prepare the grill for indirect cooking over medium-low heat (about 350°F).

4 Place one large disposable foil pan inside of

the other to create a single pan of double thickness. Score the ham in a large crisscross pattern about ½ inch deep on all sides, except the cut side, and place it, cut side down, in the foil pans.

5 Drain and add half of 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, place the pan with the ham over indirect medium-low heat, close the lid, and cook until an instantread thermometer inserted into the thickest part of the ham (not touching the bone) registers 120°F, 1¼ to 1½ hours, checking periodically to be sure the ham is not browning too quickly. If it is getting too dark, tent lightly with foil. After the first 30 minutes of cooking time, drain and add the remaining wood chips to the charcoal or smoker box.

6 Meanwhile, in a medium bowl combine

the salsa ingredients. Let stand at room temperature until ready to serve.

7 In a small bowl whisk the glaze ingredients,

breaking up the preserves. Remove the foil tent, if using, and brush half of the glaze on the top and sides of the ham; cook for 15 minutes. Then brush the ham with the remaining glaze and continue cooking until an instant-read thermometer inserted in the thickest part

of the ham (not touching the bone) registers 135° to 140°F, 10 to 15 minutes more. If the glaze gets too dark, cover the ham loosely with aluminum foil for the remainder of the cooking time. Remove from the grill, tent loosely with foil, and let rest for 15 to 45 minutes (the internal temperature will rise 5 to 10 degrees during this time).

8 Carve the ham and serve warm with the salsa.

44 HEALTHY IDAHO

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NEW MEXICO SHORT RIBS

SERVES: 6 | PREP TIME: 30 MINUTES GRILLING TIME: 3½ TO 4 HOURS | SPECIAL EQUIPMENT: LARGE (6-QUART), GRILL-PROOF DUTCH OVEN

4 pounds bone-in beef short ribs, cut into 3- to 4-inch pieces 3 tablespoons extra-virgin olive oil BRAISING SAUCE 5 slices thick-cut bacon, chopped 2 cups packed chopped red onion 2 green bell peppers, about 1 pound total, chopped 1 tablespoon chopped canned chipotle chile peppers in adobo sauce 1 tablespoon adobo sauce (from the can) 2 teaspoons minced garlic 2 tablespoons pure chile powder, preferably New Mexico 1 tablespoon smoked paprika 2 teaspoons dried oregano 2 teaspoons ground cumin 1¼ teaspoons kosher salt ½ teaspoon freshly ground black pepper 1 can (28 ounces) crushed tomatoes in juice 1 bottle (12 ounces) amber beer ⅔ cup fresh orange juice 2 tablespoons packed finely grated orange zest

1 Prepare the grill for direct and indirect

cooking over medium heat (350° to 400°F).

2 Generously brush the short ribs all over

with the oil, and then grill over direct medium heat, with the lid closed, until browned, about 10 minutes, turning occasionally. Move the short ribs over indirect heat and prepare the braising sauce.

3 Place a large, grill-proof Dutch oven over

direct medium heat. Add the bacon to the Dutch oven, close the grill lid, and fry until browned, 6 to 7 minutes, stirring occasionally. Add the onion and bell peppers and cook until softened, 8 to 9 minutes, stirring often (don't allow the temperature of the grill to go over 400°F). Stir in the chipotle chile pepper, adobo sauce, and garlic and cook for 1 minute. Add the chile powder, paprika, oregano, cumin, salt, and pepper, stirring until aromatic, about 20 seconds. Pour in the tomatoes, beer, and orange juice. Scrape up any browned bits on the bottom of the Dutch oven.

4 Transfer the short ribs to the Dutch oven,

stir well, and bring to a full boil over direct medium heat, raising the heat, if necessary, to bring the liquid to a boil. Cover the Dutch oven and slide it over indirect heat. Reduce the temperature of the grill to low heat (about 300°F), and cook over indirect low heat, with the lid closed, until the meat is very tender, 3 to 3½ hours (if the

ingredients seem to be getting dry, stir in ½ cup water every hour). Remove the Dutch oven from the grill and stir in the orange zest. Let rest for 10 minutes, and then skim off the fat from the top of the sauce. Serve warm with rice and beans, wrapped in tortillas, or over mashed potatoes.

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August 2016

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August 2016

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