Healthy Idaho | October '16 by Healthy Magazine

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October 2016

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BE YOUR CHILD’S HERO! You can be a hero by keeping your child healthy, happy, and strong. Vaccinating your child protects him against preventable diseases like pertussis (whooping cough), measles, meningitis, and chicken pox. Be a hero and get your child immunized.

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

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October 2016

OC TOBER

2016

Energy 14

Rows For Workout Woes Winter weather making your workouts drab? Try the row machine.

Word Power

New Findings on Migraines Researchers recently found new genetic variants related to migraines, and it may lead to improved migraine care.

The words you speak can prevent divorce, failure and pain.

Distracted Driving: It’s More Than Just Texting

Smartphones put us on the brink of terrible car accidents, not just with texting, but with a multitude of addicting apps.

Good Mood Food

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True happiness is just a fork away.

Dirty Dozen Learn about produce that has high levels of pesticide, and produce that is part of the “clean fifteen.”

Also: Healthy Snack Solutions For Kids Recipe: Shepherd’s Pie

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Healthy

FROM THE EDITOR

ENERGY ENERGY IS SUCH AN INTERESTING CONCEPT. YOU HAVE IT; YOU DON’T. YOU NEED IT, YOU PAY FOR IT, YOU USE IT, YOU WASTE IT, YOU SAVE IT. EVEN THE COMPARISON OF ENERGY UTILIZATION VS. ENERGY CONSERVATION CAN INDUCE EMOTIONS RANGING FROM AN ELECTRICALLYCHARGED TOPIC OVER LUNCH TO AN ALL-OUT-WAR OVER SANDY DESERTS. I’m still trying to figure out the mystery of the light-switch. All I really understand about electricity is that I flip the switch and, viola, light magically appears. Unless, of course, the bulb has ‘burned out,’ depleting it’s energy usefulness, requiring a replacement, and the energy to get a ladder, find the new bulb, replace the spent bulb, and then put the ladder away. While I seriously digress, the point is, most of us take for granted the energy required to maintain our day-to-day activity. From lightswitches to remote controls, car ignitions to cell phones, and hard-drives to iClouds, our entire existence orbits a mysterious universe of energy, about which most of us haven’t a clue. (Ben Franklin, may he rest in peace.) When it comes to energizing our bodies, it’s a whole other world of information about keeping us active, moving, maintaining, and metabolizing. The science of human energy is fascinating, and constantly updating. That’s why we are focusing our issue this month on the theme—ENERGY. The article ‘5 Ways To Do Mornings Right’ explores the power of a morning fitness routine and how it affects the rest of your day. ‘7 Signs Of Your Success’ looks at the science of achievement and how we perceive ourselves. We also look at mental health in our articles on concussions and migraines. And, of course, eating is always at the heart of our energy issues.

IDAHO

OCTOBER 2016 VOLUME VIII, № 10

There are other quick-fix energy zappers, too. Like, lack of sunshine. Our body craves sunlight to release seratonin, vital to boosting mood and energy. Or, the amount of time we spend vegging TV-side. It’s estimated that for every hour spent on TV is about 144 fewer steps we don’t take. That applies to cell phones and computers, so frequently get up and walk at work if you find yourself glued to the keyboard. And, speaking of work, research suggests that the more our to-do list grows, and the more we obsess and stress over that never ending to-do list, the more we lag and drag. Worry is a definite brain-drain. Some quick solutions include stealing a powernap, or doing a mini-meditation. (No time for either? Try chilling at work by joining Pandora. com and listening to the George Winston playlist). You could eat a banana or sip some green tea. Bring a back of nuts and avoid sweets. You can stretch, do pushups, or take a quick walk.

THE BOTTOM LINE HERE IS TO KEEP IT SIMPLE. While we may not understand all that happened when lightening struck Ben Franklin’s kite, we do understand when we have or don’t have energy. And, if we’re willing to exercise a little more control and get up and do what we know we should do, we will find that we control a lot more energy that we ever thought possible. The day is yours. Don’t ask how, just flip the switch and go.

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.

WRITTEN BY JOHN A. ANDERSON EDITOR IN CHIEF

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Lack of energy—or fatigue—is the number one expressed symptom when visiting a doctor. And, to be sure, there are myriad medical reasons for this which do, in fact, require a physician consultation. Still, much of our energy depletion comes from our most basic daily choices, and some have very quick fixes. For example, many that complain of fatigue are, in fact, simply dehydrated. Also, others with fatigue admit that they are skipping meals or not eating regularly, causing blood sugar spikes and dips. Similarly, much of fatigue is the body telling us it’s not getting enough nutrients.

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Dr. Wade Pilling

OctoberDMD 2016 7 Dr. Wade Pilling,

WAYS TO DO MORNINGS

RIGHT

HOW YOU CAN MAKE OR BREAK YOUR DAY WHEN YOUR FEET FIRST HIT THE GROUND

WRITTEN BY KARLI MOATS

veryday we are given 24 hours. Out loud it sounds like a lot, but for the majority of Americans 24 hours just doesn’t seem like enough. Many people hit the pillow at night feeling unaccomplished and dull, with a sense that life is merely speeding past them and they are barely hanging on. In reality, these people probably do accomplish a lot during their day, but are simply starting their days off wrong. A defective morning schedule can drastically affect the entire day, leading to that dreaded unproductive feeling. The moment your eyes open the clock starts ticking, and that it is why it is essential to start your day off right. Laura Vanderkam, a time management expert and author of the book What the Most Successful People Do Before Breakfast explains that people need to embrace the morning. Her study of morning rituals found that those who are successful set aside the first hours of their days to invest in their top-priorities before other people and their priorities get in the way. The following five tips are a guide to doing mornings right. Refer to these and your days will turn from bogged down to uplifting, from busy to engaging, and from empty to meaningful. WATCH YOUR THOUGHTS “You need to learn how to select your thoughts just the same way you select your clothes every day,” says Elizabeth Gilbert, author of best selling Eat, Pray, Love. “This is a power you can cultivate. If you want to control

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things in your life so bad, work on the mind. That’s the only thing you should be trying to control.” When you wake up in the morning think of what you need to do and create positive thoughts towards those tasks. The mind is much more powerful than most of us give it credit for, so instead of fighting against it, work with it. Utilize your thoughts to create good vibes that will carry you through your day. EXERCISE Countless studies confirm that exercising in the morning is the best routine you can get yourself committed to. US News explained that morning exercise improves productivity, boosts metabolism, aids in a better diet and helps with greater sleep. Although it can be hard to jump out of bed and into your workout gear, the benefits of this habit are truly endless. So if you really want to have your days turn from dull to dynamite, take the challenge and get active early on. EAT A HEALTHY BREAKFAST So you want a calm, peaceful start to your day? You want a healthy body and ready-foraction brain? You want to be leaner, more energized and consume nutrients for your health? Well all that is what you are going to get with a healthy breakfast. According to the American Journal of Epidemiology, breakfast skippers are 4.5 times more likely to be obese than those who eat that morning meal. Additionally, the Journal of Adolescent Health found that high-energy breakfast foods help boost short-term memory. The key here?

Make sure your breakfast is a healthy one. High-calorie breakfast can actually reverse these positive effects. Try whole grain toast and fruit, oatmeal or a protein-packed smoothie, and be on your way to a not only happier, but healthier day. CREATE GOALS WITH VERBS We all do it. We create goals, yet no plan. We have dreams, yet no follow up. These empty promises to ourselves are a major cause of stress and letdown in our day-to-day lives. So where do we make a change? Productivity guru David Allen says that for each task or goal, start with a verb. For example, instead of simply stating “Friday presentation,” say “create powerpoint, search for images, and practice speech.” The more specific you are the greater success you will have with each task throughout the day. You better grasp what you’re accomplishing, and you don’t let yourself procrastinate until the last minute. MAKE SOMEONE ELSE HAPPY Isn’t it funny how we may feel bogged down, distressed and sad, yet the moment we help someone else we feel so much better. A recent study published in the Proceedings of the National Academy of Science suggests that doing good works for others stimulates the same part of the brain activated in response to monetary rewards, sex and other positive stimuli. These feel-good chemicals help push away negative emotions including stress. So there you have it—if you want to have a great day, make someone else’s. Think about how you might do that when you wake up, and your day could be that much different.

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October 2016

ENERGY

FACTS BY THE NUMBERS

3 reasons to exercise

Increases energy

Reduces stress

MOVE YOUR BODY FOR AN ACTIVE LIFESTYLE.

Boosts brainpower

If you’re looking for motivation to start exercising, look no further. STUDIES HAVE SHOWN that aerobic fitness

may reduce the loss of brain tissue common in

aging. Want to clear your mind? Exercise. Working out also increases energy levels and serotonin in the brain, which helps to improve mental clarity.

IF YOU’RE STRESSING over your 401K plan and the stability of your current job, then consider hit-

ting the gym. Working out can be a positive distraction, according to Healthy-Magazines.com, and can

help elevate your mood, keeping depression at bay.

BELIEVE IT OR NOT, 30 minutes of exercise in

the morning could change your whole day. Studies have shown that endorphins are released into the bloodstream during exercise, making you feel more energized.

[BULLETIN]

WALKING BUILDS UP BONES

Feel able to have a full, comfortable conversation during exercise? It means that the body isn’t being asked to work hard enough. Once we’re too winded to talk and gasping for air, we’re asking too much of ourselves. Being limited to broken sentences is just about right.

According to America’s Authority on Fitness, Exercise helps strengthen bones because it forces them to bear weight, which is why high-impact exercise elicits even greater gains in bone density. Experts have found that walking just 30 minutes per day a few days a week is enough to moderately increase overall bone density.

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Perceived Rate of Exertion:

This measures how hard we think we’re working. The American Council on Exercise equates this rate of exertion on a scale of zero to 10 with three to five being the ideal workout zone. Put into perspective, lying on the couch is a zero while sprinting after that runaway dog (again) will drive it up to a 10.

300 There are more than 300 types of headaches, but only about 10% of headaches have a known cause. The others are called primary headaches.

THE STRETCHING MYTH RECENT STUDIES HAVE PROVEN THAT STRETCHING, THE WAY MANY OF US DO BEFORE AND AFTER WORKING OUT OR EVEN BEFORE ATHLETES GET READY FOR COMPETITION, IS ACTUALLY HARMFUL TO OUR MUSCLES AND MAY LOWER PERFORMANCE AND CONTRIBUTE TO CHRONIC PAIN.

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October 2016

THE BODY FACTS BY THE NUMBERS

ALL ABOUT ACNE

FIVE PERCENT OF WOMEN AT AGE 40 HAVE ACNE; BUT ONLY 1% OF MEN IN THAT AGE GROUP.

STAY HYDRATED FOR A MORE BALANCED BODY.

www.healthassist.net

[BULLETIN]

Have you ever found yourself reaching for the fridge during your down time? A survey by the Priory Group in the U.K. found that more people ate when bored than when stressed.

Water you talking about?

The human body is 50-75 percent water, depending on a person's age. Sure, you’ve probably heard something like that in grade school, but think about it. It goes a long way towards explaining why water is so important to us mostly liquid beings. In general, if we should lose more than 3 percent of our water content, we become dehydrated. If we lose 20 percent of our water content we won’t just dry up like a piece of toast, we’ll probably cease to exist. So how do you keep from depleting your body’s precious water supply? Drink at least 8 eight-ounce glasses of water each day.

IF YOU MUST BUY HEELS, try to buy short, chunky heels with plenty of room for your toes. Lower heels usually give you more stability, better shock absorption and greater comfort.

160 235 EACH YEAR IN THE UNITED STATES,

HUMANS CONSUME 235 MILLION DOSES OF

MORE THAN 160 MILLION PRESCRIPTIONS ARE WRITTEN FOR ANTIBIOTICS.

ANTIBIOTICS ANNUALLY AND OF THOSE DOSES, IT IS ESTIMATED THAT 20%-50% OF THAT USE IS UNNECESSARY.

Boots made for walking

Researchers from the University of Wisconsin, La Crosse6 found that casual and comfortable clothing workdays promote increased physical activity. Specifically, study participants took an average of 491 (or 8%) more steps on Jeans Day than on those days in which they wore normal business attire. It is also estimated that study participants burned an average of 25 additional calories on Jeans Day with the extra steps and miles walked. Wearing casual clothing every day for 50 weeks of work translates into burning an additional 125 calories per week and 6,250 calories per year. So ditch your heels and grab some flats!

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October 2016

FI T N ES S

STU

INS

IDE

ICK

ROWS FOR WORKOUT WOES

14 HEALTHY IDAHO

REA

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? TR YT

MA CH

INE

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or a simple cardio workout, just hop on the row machine for 10-20 minutes. A good pace for someone who is relatively fit is 18-22 strokes per minute. That is a stroke every 3-4 seconds.

WHY ROWS? • Excellent for the back, which is often neglected. • Low impact cardio, which is great for the middle aged. • Works the whole body, which is always a good thing.

For a more intense rowing experience, try an interval workout, described below. *These workouts are for rowing machines with sliding seats.

INTERVAL WORKOUT FOR THE ROW MACHINE Row machines can be a little tricky for people who’ve never used them, because mastering the proper technique isn’t easy, and because many aren’t sure how to push themselves. First, about form: The proper order when extending in a row is to engage the legs, then the core, then the arms. After finishing the extension, recovery is the opposite: punch out the arms, then bring in the core, then bend the legs. Here’s a simple guide for good intermediate workouts that can be integrated into your weekly fitness plans.

#1 5 MINUTES: alternate between the following 30 SECONDS: at 24-26 strokes a minute (spm) 30 SECONDS: at 28-30 spm

#2 WARM UP: Do 5 minutes of rows at 15-20 spm SPRINT: 2 minutes at 25-28 spm REST: 2 minutes MEDIUM EXERTION: 4 minutes at 20-25 spm REST: 2 minutes SPRINT: 2 minutes at 25-28 spm REST: 2 minutes COOL DOWN: 3 minutes at 15 spm

PRO-TIPS: #1

Rowing is about rhythm, so find some up-tempo music that you can workout to.

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TOTAL TIME: 22 minutes

Most of the power should come from the legs.

The extension phase should last half as long as the recovery phase (when you’re coming back into the bent-knee position).

WHAT IF I DON’T HAVE A ROW MACHINE? There are multiple alternatives that workout similar muscle groups, though the benefits are slightly different. Try the following:

• Bent-over barbell row • Seated cable rows • Single-arm dumbbell row October 2016

FI T N ES S

DEVELOPING

POWER

STRENGTH TRAINING TIPS FOR TENNIS PLAYERS Your strength training routine should be designed with one goal in mind: improve your performance. If your sport was power lifting, your workout would emphasize heavy weights. But your sport is tennis and that means your workout should include exercises that prevent injury, improve your agility and increase your power.Follow these strength training tips to ensure your program suits your needs and helps you develop your tennis game. WRITTEN BY PAUL GOLD / ACTIVE.COM / USED WITH PERMISSION PHOTOGRAPHY BY TIFFINEEDAWNPHOTOGRAPHY.COM

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2. TRAIN IN A STANDING POSITION

The majority of your training should take place on your feet because you spend most of your time playing in that position. While there are exceptions to this rule, we always lose something when we go from a standing position to seated or lying down.

foc u

3. TRAIN WITH FREE WEIGHTS

I still see programs out there that include leg extensions and leg curls. Machines limit your range of motion and controls the movement. Machines can have some limited benefits for beginners, but you need to learn to stabilize and control your body in all three planes of motion simultaneously.

4. USE MULTIPLE JOINTS

Single joint strength (e.g. leg extension machine, bicep curls) develops strength in the wrong areas. If your strength doesn't transfer to the court, then what's the point of having it? Machines that isolate have a limited place in the preparation of a tennis player.

po we r

5. TRAIN WITH EXPLOSIVENESS

Some people feel that explosive moves are dangerous. If you want quick racquet speed and to hit with power, then training explosively is a must, because it mimics what happens on court.

6. TRAIN MOVEMENTS NOT MUSCLE GROUPS

Isolated muscle group training (outside of rehabilitation) has no place in your routine. Focus on strengthening specific movements by using your body to work in an integrated fashion.

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nce

7. TRAIN UNILATERALLY AND MULTI-PLANAR

1. BODYWEIGHT FIRST

If you can't stabilize, control and move efficiently with only your body weight, you have no business using heavy external loads. And yet, many tennis players, despite their inability to move their body weight, still are eager to power lift. Remember, some of the strongest athletes are gymnasts who spend most of their time manipulating their own bodies around the gym. Before you turn to the bench press, work on stabilizing your shoulder girdle and core by completing push-ups. A strength program in the beginning stages will likely involve no weights. Don't fret. A body weight-focused program will work better and faster than one that relies primarily on weights and machines because muscle recruitment and control are far more important than maximal strength. Facebook.com/HealthyIdaho

Most strength training programs train you in one plane (sagittal) with bilateral, or two, movements. However, the majority of tennis takes place in all three planes simultaneously with many movements. Some 85 percent of the gait cycle (walking, running) is spent with one leg in the air. Most of the shots you play rely on the dominance of one leg. All your leg training should include exercises such as split

8. USE ALL THREE METHODS

A well-balanced workout should include dynamic effort, max strength and repeated effort exercises. Traditional strength training programs have wrongly borrowed from outdated body building concepts and focused overwhelmingly on building max strength. However, you need to remember that the most important factor is the rate of force production. In the world of sport, speed is king. This method, known as dynamic effort, uses relatively lighter weights moved at max speed. Your workout routine should also employ max strength exercises, which involves lifting heavy loads, and the so-called repeated efforts method, exercises that use multiple sets and reps.

9. VARIATION

Conventional wisdom tells us a training routine should progressively increase. But many folks don't realize that a training program should also be progressively and periodically varied. If you spend too much time on one program you'll habituate to the positive aspects while accumulating the negative aspects. This creates performance plateaus and injury situations. Keep things varied to keep your body guessing.

10. AVOID MIMICKING SKILLS

Make sure the roles of strength and conditioning and skill training are separate. Overloading a technique affects the mechanics of the technique negatively. If there is any danger that the training you are doing forces you to change your technique then stop immediately. Remember, the role of conditioning training is not skill training.

11. BALANCE YOUR TRAINING

Make sure you address pushing and pulling on both horizontal and vertical planes and attempt to balance the loading. If you're bench pressing 400 pounds, but can only do a chest-supported row with 50 pounds, your shoulder girdle is going to suffer. If you can't handle the same loads for two opposing movements, then increase the volume of the weaker movement by doing an extra exercise or an extra set or two.

12. GET OUT OF THE WEIGHT ROOM

Try some other forms of training such as sled dragging, uphill sprints or running stadium stairs. The more varied and interesting the workout, the better chance you'll stick with the program.

13. TRAIN THE ANTAGONISTS

The speed of a serve or a forehand is determined largely by the ability of the antagonist (opposing muscle to main muscle) to eccentrically decelerate your joint action and prevent joint injury. If you can't safely and effectively slow down an action, then it will not allow you to achieve full acceleration. If you're not training the antagonists, you're not training deceleration. And if you are not training deceleration, you can't be training acceleration. Try catching and slowing down a medicine ball from your partner, just like you would you take it back into a forehand or backhand.

Remember, don't get caught up in the numbers game and don't confuse gym improvements with on-court improvements. The greatest players in the world don't have the greatest bench presses in the world. They do have an ability to produce impressive force on the court. October 2016

In a study done by the Children’s Hospital of Philadelphia, over 8,000 concussed children were evaluated. Of those 8,000, 82% were diagnosed in a doctor’s office, and only 12% were diagnosed in the ER.

ASSESSING TRENDS IN CHILD CONCUSSIONS WHY CONCUSSION REPORTS ARE LESS THAN THE ACTUAL AMOUNT AND WHAT TO DO IF YOUR CHILD HAS A CONCUSSION. W RITTEN B Y SA DIE W IRTHLIN

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ecent analyses have shown that the amount of reported concussions in US children may be lower than the amount that’s actually occurring. According to statistics, about half a million cases of child concussions come through the emergency room each year; however, a new study from the journal Pediatrics states that there are an estimated 1.1 to 1.9 million concussions that occur annually. These reports show that not all concussions get reported to the emergency room, and it brings up a concern that a majority of concussions may go unnoticed. Some worry that perhaps we aren’t placing enough emphasis on diagnosing and treating these brain-damaging injuries. National databases show that athletic trainers and doctors diagnose millions of concussions. In a study done by the Children’s Hospital of Philadelphia, over 8,000 concussed children were evaluated. Of those 8,000, 82% were diagnosed in a doctor’s office, and only 12% were diagnosed in the ER. So using ER visits as an indicator of trends in traumatic head injury among children is a flawed approach. President Obama has requested to establish a 2017 budget that will oversee and track concussions throughout the national household. More concussions tend to occur in high school athletes, but the Center for Injury Research and Prevention in Philadelphia states that concussions in children younger than 12 is also a high concern. Even though concussion reports in the emergency room have been decreasing, pediatricians are being used more and more for concussion diagnosis and care for children, a route that is considered the best by Kristy Arbogast, scientific director at the Center for Injury and Research. Pediatricians are better equipped because of their specialization in children and their knowledge of the differences in concussions according to age. Quite often the child will not need an imaging study done by the ER, which would end up being an expensive visit. A primary care provider can typically perform what is needed: a medical evaluation, education on brain rest and how to return to activity, and a follow-up. Although a primary pediatrician is preferred, there are some instances when a child may need to be taken to the ER. These include:

PP PP PP PP

THE CHILD’S MENTAL STATUS IS DETERIORATING THE CHILD CAN’T CARRY ON A CONVERSATION THE CHILD CAN’T STOP VOMITING THE CHILD CAN’T KEEP THEIR GAZE AND THEIR EYES AREN’T TRACKING

Concussions are a serious injury, and it’s important to treat concussed children as soon as possible, whether that’s in the emergency room or by their pediatrician. Be mindful of head injuries, and don’t let them go untreated. Visiting a doctor can help keep your kids healthy and help them get back to playing. Sources: Cnn.com/health, Pediatrics

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October 2016

Migraines are the third most prevalent illness in the world and affect an average of at least someone in every one of four US households. Often perceived as “bad headaches,” migraines are much more than that, and if you have had one before, you know it! Migraines cause intense throbbing throughout the head and may be accompanied with nausea, vomiting, sensitivity to sound and vision problems. There’s a reason that migraines can be one of the most painful and day-paralyzing experiences. Several studies have been done trying to pinpoint why migraines occur and how to prevent them. Research has produced a variety of potential factors, placing blame on things such as diet, genetics and deficiencies. Although these factors may play a role, a recent study dives in a little deeper and makes an unexpected discovery. A team of researchers at the International Headache Genetics Consortium (IHGC) took thousands of adults who suffer from migraines and studied their genetics; they then compared their findings to those who don’t suffer from migraines. Their results: 28 new genetic variants associated with migraines. Not only that, but researchers also found that the majority of these genetic variants overlapped with genes that regulate the vascular system, or that have been linked to vascular disease. This indicates that migraines can occur due to impaired blood vessel function.

NEW FINDINGS ON

Members of the IHGC are hopeful that this new information will be used to inspire additional studies and lead the way to finding personalized, evidencebased treatment for those who suffer from migraines. This discovery could be a substantial step towards really helping individuals with this illness.

MIGRAINES

Source: Medicalnewstoday.com

A STEPPING STONE IN WHY MIGRAINES OCCUR

W R IT T E N B Y HEA LTHY M AGA ZINE

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Anxiety, By the Numbers

40,000,000 ANXIETY DISORDERS are the most common mental illness in the United States, affecting 40 million adults in the United States age 18 and older.

ANXIETY AND MEDICAL CARE

Those with anxiety disorders are 3-5 times more likely to go to the doctor, and 6 times more likely to be hospitalized for psychiatric disorders, compared to those who donâ&#x20AC;&#x2122;t have anxiety disorders. Anxiety disorders are very treatable, but only about one third of those suffering from anxiety seek treatment.

By Healthy Magazine

CAUSE OF ANXIETY:

VARIED

Brain chemistry, personality, life events and genetics can all factor in.

ANXIETY AND DEPRESSION: Half of people diagnosed with depression are also diagnosed with an anxiety disorder.

$42 billion

THE FINANCIAL BURDEN OF ANXIETY DISORDERS One study found that anxiety disorders cost the country about $42 billion a year. The study was a decade old, so costs are probably much higher now.

TYPES OF ANXIETY DISORDERS: Generalized Anxiety Disorder: Affects about 7 million Americans, and is much more prevalent in women. Obesssive-Compulsive Disorder: Affects about 2.2 million Panic Disorder: Affects about 6 million Americans, and is much more prevalent in women Posttraumatic Stress Disorder (PTSD): Affects 7.7 million Social Anxiety Disorder: Affects about 15 million people Source: Anxiety and Depression Association of America

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October 2016

W EL L N ES S

7 SIGNS OF YOUR

7 Unexpected Signs You’re a Lot More Successful Than You Think WRITTEN BY BY JEFF HADEN INC.COM USED WITH PERMISSION.

Once in a while, you need to stop and smell your roses: Not only is it good for you, it will motivate you to plant even more. If you compare yourself to certain people it’s easy to feel you’re unsuccessful. If you’re an entrepreneur and you compare yourself to Richard Branson, you lose. If you’re a musician and you compare yourself to Taylor Swift (especially if the point of comparison is earnings), you lose. If your goal is to change the world and you compare yourself to Steve Jobs...you lose. 22 HEALTHY IDAHO

That’s the problem with comparisons. No matter how successful you feel, there will always be someone who is more successful. There will always someone better, or smarter, or wealthier, or seemingly more happy. So let’s stop comparing and just focus on you. Here are a few signs that you’re more successful than you might think--and, in all likelihood, happier too:

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You have enough money that you can make positive choices. Many people live paycheck to paycheck. Worse, many have to decide between necessities. (My wife just mentioned the other day how once upon a time she had to decide between filling a prescription for an antibiotic or putting gas in her car.) If you make enough money and don’t spend so much money, that you can make positive choices about what to do with some of it--whether it’s investing, or taking a vacation, or taking classes...anything you want to do instead of have to do--then you’re successful, both because you’ve escaped the paycheck-to-paycheck grind and because you can leverage that extra money to become even more successful.

You have close friends. Close friendships are increasingly rare; one study found that the number of friends respondents felt they could discuss important matters with has dropped from an average of 2.94 to 2.08 in the last 20 years. (So much for the power of social media.) If you have more than two or three close friends, be glad, not only for the social connection but also because the positive effect of relationships on your life span is double what you get from exercising and just as powerful as quitting smoking. And where professional relationships are concerned...

You choose the people around you. Some people have employees who drive them nuts. Some people have customers who are obnoxious. Some people have casual acquaintances who are selfish, all-about-me jerks. Guess what: They chose those people. Those people are in their professional or personal lives because they let them remain. Successful people attract successful people. Hardworking people attract hardworking people. Kind people associate with kind people. Great employees want to work for great bosses. If the people around you are people you want to be around you...you’re successful. (And if they’re not, it’s time to start making some changes.)

You see failure as training. Failure sucks, but it’s also the best way to learn and grow. There will always be trials, challenges, and obstacles--but perseverance always wins in the end. Every successful person has failed, numerous times. (Most of them have failed a lot more often than you. That’s why they’re so successful now.) If you embrace every failure--if you own it, learn from it, and take full responsibility for making sure that next time things will turn out differently-then you’re already successful. And in time, you’ll be even more successful, because you’ll never stop trying to be better than you are today.

You don’t ask for anything. We’ve all experienced this moment: We’re having a great conversation, we’re finding things in common...and then, boom: The other person plays the “I need something” card. And everything about the interaction changes. What once appeared friendly has turned needy, almost grasping...and, if you’re like me, you feel guilty if you decide you don’t want to help. People who feel successful aren’t needy. They accept help if offered, but they don’t feel the need to ask. In fact, they focus on what they can do for other people.

You let others grab the spotlight. OK, maybe you did do all the work. Maybe you did move mountains. Maybe you did kick ass and take names. If you aren’t looking for praise or accolades, that means you’re successful. That means you feel proud on the inside, where it counts. You don’t need the glory; you know what you’ve achieved. If you enjoy the validation of others but don’t need the validation of others, you’re successful. And you know it...even if you don’t show it.

You have a purpose. Successful people have a purpose. As a result, they’re excited, dedicated, passionate, and fearless. And they share their passions with others. If you’re found a purpose--if you’ve found a purpose that inspires you, fuels you, makes you excited to get up, get out, and achieve--then you’re successful, regardless of how much money you make or what other people think. Why? Because you’re living life your way--and that’s the best sign of success there is.

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October 2016

W EL L N ES S

WRITTEN BY HEA LTHY MAGA ZINE STA FF

Word

Power HOW WORDS CAN PREVENT DIVORCE, FAILURE AND PAIN

WORDS IN MARRIAGE

WORDS AT WORK

WORDS AND PAIN

Dr. Gottman, a renowned marriage and relationship therapist, is able to predict divorce with startling accuracy. He does this using a “magic ratio” of positive to negative interactions.

Research published in American Behavioral Scientist showed that positive words in the work place are important for productivity.

Researchers in China conducted a study where they had nurses use positive or negative words with patients who underwent surgery. For patients who received “doses” of negative words, pain intensity, stress levels and morphine consumption increased for hours afterward.

Negative: Arguing, criticism, sarcasm, whining Positive: Touching, smiling, paying compliments, laughing, sympathy As long as there are five times as many positive interactions between partners as there are negative, the relationship is likely going to be stable, Gottman’s research says. This holds true even if the negative interactions are volatile and angry. Why do we need so much positivity? One reason may be that negative experiences and interactions tend to be much more influential than positive ones. Social psychology professor at Florida State University, Roy F. Baumeister, wrote about this phenomenon in an article called “Bad Is Stronger Than Good.” “Bad emotions, bad parents, and bad feedback have more impact than good ones, and bad information is processed more thoroughly than good,” he and colleagues wrote. “…you are more upset about losing $50 than you are happy about gaining $50.”

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The study measured the positive and negative interactions of different teams, and then measured their productivity. The highest-performing teams had a positive to negative comment ratio of 5.6 to 1. Low-performing teams had an average of 3 negative comments to 1 positive one. Positive Comments: “I agree with that” , “that’s a good idea” Negative Comments: “We shouldn’t do that” , “I disagree”

So negativity directed at us does in fact hurt us, sometimes literally. But we can use words ourselves to counter painful experiences, research shows. Researchers from Keele University in England say that swearing alleviates pain. Expletives come from a different part of the brain than normal language, and somehow influence pain sensation, researchers say. This may be why swearing is a natural response to injury situations.

Bear in mind this is no indication to discard negative feedback entirely. In fact, surveys indicate that negative feedback is just as helpful, if not more helpful than positive feedback. It just doesn’t have to come in equal doses.

To come to this conclusion, researchers had study subjects see how long they could keep their hands immersed in cold water. Participants who were allowed to swear during the exercise reported less pain and endured significantly longer than those who used neutral words.

Sources: blogs.hbr.org, Forbes

Other researchers agree that swearing can be a beneficial response. Swearing raises one’s heart rate, allows expression and raises our defenses. Be aware, however, that swearing too much decreases swearing’s positive effects.

Sources: Nanjing Medical University, Scientific American

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WOULD YOUR KITCHEN PASS A

health inspection? Y

ou feel a sense of pride after finishing a home-cooked meal that leaves your family finger-licking and asking for more. You enjoy teaching your kids how to bake and cook, and sometimes letting them experiment on their own. Your kitchen is a place of creativity and a source of happiness. But you could be inadvertently creating some health hazards that would cause an outcry if they were discovered in a restaurant or public kitchen. If a health inspector came knocking on your door, would you pass the inspection? According to a recent study by the Los Angeles County Department of Public Health, one in seven homes would fail a restaurantstyle health inspection, and only three out of five would receive an A or B grade. Here are five common mistakes made in the kitchen at home that are considered health violations in restaurants. OO

The proper way: Especially when cooking meat, always use a cooking thermometer to ensure it reaches the proper temperature. For poultry, the internal temperature must be at least 165 degrees, and for beef products it should be at least 160 degrees. Medium rare (steak or roasts) is removed from grill at 140, served at 145. OO

DOUBLE DUTY DISH RAGS – Using the same dish rag to dry your hands and to wipe down counters causes crosscontamination. After you cut raw poultry, meat or dairy and then wipe your hands on a towel after washing them, you are spreading the germs to the towel. By using that same towel to wipe the counters or dishes, you are spreading those germs to other surfaces. The proper way: Have a separate towel for drying hands and for wiping counters or other surfaces. Soak the counter towels in a solution of bleach and water.

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FOREGOING THE COOKING THERMOMETER – Undercooked foods are one of the leading causes of food borne illnesses. Restaurants are required to know the exact temperature of their ovens and grills, and although we may think we’re preheating our kitchen ovens to 350 degrees, a test by Cook’s Illustrated found that different ovens set to the same temperature can vary by as much as 90 degrees.

NEGLECTING THE KITCHEN FLOOR – That’s right, the floor! If a health inspector found any cracks or missing sections of grout or tile, you would face a major health violation. Bacteria and viruses will grow and thrive in cracks in the floor, and as you walk over them you will spread those germs throughout the house. The proper way: Always wet mop your floors, don’t just sweep. Use bleach to clean them if the type of floor allows it. If you discover a crack, fix it immediately.

of their refrigerator. Keeping the temperature beneath 40 degrees will discourage bacterial growth. Sometimes the refrigerator thermometer can be inaccurate, so only a separate thermometer will ensure the fridge is set to the proper temperature. The proper way: Keep a thermometer near the front of the refrigerator. When the door is open, the front is the first to warm up. This way you’ll know for sure that the entire refrigerator is a safe temperature. WASHING IN A FULL SINK – The germs from your hands will wash away and right onto any dishes or pans in the sink. In a restaurant setting, workers must wash their hands in a separate sink than where food is rinsed or dishes are washed. Germs from hands can get onto the surface where produce is washed and cut. The proper way: Keep the sink clear of any dishes before you wash your hands, and use separate towels for drying hands and drying dishes. Keep liquid soap and paper towels or dry towels in the bathroom for hand-washing.

KEEPING THE FRIDGE TOO WARM – Many people don’t realize that a major source of bacterial growth is the temperature

October 2016

DISTRACTED

DRIVING IT’S MORE THAN JUST TEXTING

POKÉMON GO AND OTHER APPS CAUSING ACCIDENTS In 1956, the first in-car audio system was introduced, and with it distracted driving reached new levels. Since then, drivers everywhere have been distracted with audio systems, dashboard gadgets, GPS systems, and, of course, cellphones while driving. But of all the things that drivers have been distracted with, perhaps texting is the greatest one of all . . . or so we thought. Recent studies have found that distracted driving is not happening solely by texting but by other apps and tools on a cellphone. 46 states now have laws that ban texting while driving, but is it enough? 26 HEALTHY IDAHO

Today, people can do just about anything on their phones, and the variety of apps is only expanding. People can access sites such as Instagram, Facebook, Twitter, YouTube, Google Maps and Spotify just about anywhere, including in their cars. But the app that’s catching everyone’s attention lately is Pokémon GO. In just 13 hours after its release in July 2016, Pokémon GO reached the top of the highest-grossing app chart in the US, a result of nearly 21,000,000 people playing the game every day. With the chance to catch a Pikachu or a Charmander on your way to work, it’s easy for players to get lost in the game, and put themselves and others at risk on the road. In the small time that Pokémon GO has been released, there have been a number of reported accidents due to distracted driving, skateboarding and even walking. In mid-July, a 28-year-old man crashed into a tree late at night while trying to “catch them all.” With the car’s engine nearly in the passenger seat, the driver was lucky to have walked away with only minor cuts. This is only one of the nearly countless examples we have on how phones

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Looking at your phone to read a text (or catch a Pokémon) is equivalent to driving the length of a football field with your eyes off the road.

and apps cause distracted driving. A driver in Baltimore struck a parked police vehicle while playing the game. Most of us recognize the danger that comes from using a phone while driving, but unfortunately, that doesn’t necessarily stop us from doing it. In a survey done by the AAA Foundation for Traffic Safety, over 90% of drivers nationwide know that phone distractions are dangerous while driving, but of those drivers, 35% still admitted to using their phones while behind the wheel. Deborah Hersman, president and chief executive officer of the National Safety Council, believes that distracted driving is a “slippery slope,” and it’s a serious problem that is far under-reported. She believes drivers may be seeing this issue as a “blurry line” when it really should be a “bright line.” In recent surveys, teens consider the most dangerous driving is caused by alcohol (29%) and texting (25%), but only 6% believe that actively looking

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at or posting on social media is the most dangerous. In reality, texting while driving is more dangerous than drunk driving, and that ratio only increases the more you use your phone. It seems that we have a long way to go to get the message across that all phone use, including apps, are unnecessary while driving and need to stop. Based on crash data, the National Safety Council estimates that about onefourth of all crashes can be attributed to distracted driving and cell phone use. Everyday, more than 8 people are killed and more than 1,000 injured in distracted driving crashes. According to the Centers for Disease Control and Prevention, looking at your phone to read a text is equivalent to driving the length of a football field with your eyes off the road. Those few seconds that it takes to send a text or post an Instagram picture increase your crash risk by 23 times—and that doesn’t include any other distractions.

Distracted driving accidents happen every day due to using a phone while driving; ultimately, people think it won’t happen to them as they look at one text or check a Snap Chat feed. That ignorance, however, needs to stop. Accidents can happen—they do happen—and they’re not worth the distractions that cause them. There are too many stories where this exact ignorance has ended up taking lives. Distracted driving is one thing that we as drivers can take control of and avoid by simply putting our phones down. For more ways on how to help eliminate distracted driving, check out StopDistractions.org.

Sources: CDC, Cnn.com , Distracted Driving Facts. End Distracted Driving. 2016. Enddd.org.

WRITTEN BY SADIE WIRTHLIN

October 2016

N UTRITI O N

WRITTEN BY HEALTHY MAGA ZINE STA FF

It’s October, and we’re in the thick of things, with vacation days far behind us, and far ahead. But one good thing about this is that routines help us maintain a better diet. In a recent study done by the University of Georgia’s College of Family and Consumer Science, Americans gain an average of one pound during a one to three-week vacation, and that extra pound can linger for up to six weeks. A pound might not seem like much, but it can add to the average person’s weight gain of 1-2 pounds per year. So, if your diet still hasn’t quite found it’s healthy groove, here are some ideas. First, establish a good sleep pattern. Set your alarm for an early rise, and be sure to get plenty of sleep. Setting a consistent sleep cycle has been shown to go hand in hand with your diet, and it can help reduce those exhaustion munchies. Next, hit the grocery store on a consistent basis to build a habit of not eating out. Eating out generally means more calories than you would eat at home, and more unhealthy food. To help stay on top of your diet, keep some pre-cut fruits and veggies in the front of your fridge and the treats behind closed cupboards. Sure you can have a few treats like cookies and chips around the house, but you don’t want those to be the first thing you see when you are reaching for a snack. October is solidly into the football season, and people often want to settle into a couch in front of the television. Don’t do this! In a study done by the University of Houston, people’s food choices became worse as they spent more time watching TV in a comfortable setting. Be sure to keep your TV limit to 30 minutes to prevent this possible setback from maintaining a healthy lifestyle.

RESET YOUR EATING HABITS

A few ways to flip your diet and start fresh

28 HEALTHY IDAHO

OTHER HELPFUL TIPS TO REBOOT YOUR DIET •

Avoid added sugar: swap high glycemic foods (which spike and crash blood sugar) for low alternatives such as whole grains and healthy fats.

•

Stay hydrated: drink water every few hours and try to consume half of your body weight in ounces each day. Starting your day with a glass of water can boost energy and flush out lingering salt and leftovers in the colon.

•

Bump up your exercise routine: try some high intensity workouts. These don’t have to be done every day, but the best types of exercise combine cardio with weight training 3-4 times a week.

Sources: Time.com, University of Houston

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Photo credit: Colin Erricson/www.robertrose.ca

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 W. Allen Rader, MD you think 801 N Stilson Road, Boise ID 83703

Call: 208.343.3652

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5-YEAR SUCCESS RATE

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.

10 TIMES THE NATIONAL AVERAGE • • • • • • •

Recognized as the “gold standard” of weight loss by 2012 president of ASBP 97% first-month success rate Over 16,000 clients successfully treated Results posted online and updated regularly Only weight loss center in America with 3 physicians certified the American HOW DO WE HANDLEby GATHERINGS? WHAT SHOULD I DO AT THE Board of Obesity Medicine FOOTBALL TAILGATE? Recipient of the 2007 Best Weight Loss DoctorCAN in America awarded by ASBP I HAVE CAKE AT MY CHILD’S BIRTHDAY PARTY? Program has already spread to 21 states We have a simple approach to help these times.

ASK US HO YOUR INSU W AY REIMBRUANCE Only Weight Loss Center In AmericaOver 20,000Mpatients RSE YOUwithout R VISITS!surgery Over 546,000 pounds lost 208.343.2 American Board Of Obesity Medicine 652 Ask about our Free Seminars Visit: IdahoWeightLoss.com 208-343-3652

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Call: 208.420.9310

133 N Whitley Road, Fruitland, ID 83619

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Call: 208.936.4030 October 2016 29

N U T R IT I O N

THE WORLD’S HEALTHIEST

DIETS

WHAT THE WORLD’S HEALTHIEST DIETS HAVE IN COMMON? NOT WHAT YOU THINK. WRITTEN BY ANNA ALMENDRALA FOR THE HUFFINGTON POST USED WITH PERMISSION

30 HEALTHY IDAHO

To research his 2010 book The 5 Factor World Diet, celebrity trainer and nutritionist Harley Pasternak traveled to the healthiest countries around the world to learn more about what made their meals extra nourishing. He noted that Japanese people eat a wonderful variety of seaweeds, and that Chinese people tried to incorporate at least five different colors in every meal. But Pasternak also came away with some valuable observations about how different the North American way of life was compared to many other countries. For starters, we eat much bigger portions than people in other countries. We don’t prioritize eating seasonally or locally, and we also add lots of salt, sugar and thickening agents to our foods. Contrast that to the healthy Mediterranean, Nordic and Okinawan diets listed below. They all seem to hew closely to an ethos of regional, seasonal produce. Most other healthy eating cultures also make meals an event — say, multiple courses around the family table, or a glass or two of red wine at a long lunch — as opposed to hastily scarfing fistfuls of cereal above the kitchen sink and calling it dinner (you know, just for example). Each one has its own unique quirks (reindeer meat! green tea!), and it’s good to remember that because of the incredible diversity of lifestyles around the world, it’s clear there isn’t one single path to weight loss or health. But Pasternak did take note of one unifying factor in all of the healthy societies he observed. “The only overlapping feature in most of these healthy countries around the world is that they all walk way more than the average American,” said Pasternak. “So really, regardless of what you’re eating, if someone’s walking four miles more than you each day, they’re going to be a lot thinner and live a lot longer than you.”

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MEDITERRANEAN DIET diet, eaten by people in Greece, Italy and Spain, emphasizes seasonality, local produce and traditional preparations. Meals are often community or family events.

milk, fermented milk and cheese. Meats include beef, pork, lamb and reindeer, while seafood include herring, mackerel and salmon. The few desserts in the diet include baked goods made with oat bran, or jam for putting on top of cereal. Herbs include parsley, dil, mustard, horseradish and chives.

SIGNATURE FOODS: Fruits, vegetables,

WHAT THE RESEARCH SAYS: A recent

WHAT IT IS: A traditional Mediterranean

whole grains, legumes, nuts and olive oil are the stars of the show. Fish, poultry and red wine make moderate appearances, while red meat, salt and sugar are bit players.

WHAT THE RESEARCH SAYS: Where

to start with this one. The benefits of a Mediterranean diet have been studied since the 70s, and researchers have found that living that olive oil life can help people lose weight, lower their cardiovascular disease risk and reverse diabetes. As for ease of adherence, U.S. News & World Report ranked it third (out of 35 considered diets) and called it “eminently sensible.”

study published in The American Journal of Clinical Nutrition found that a healthy Nordic diet seemed to have an impact on genes in abdominal fat, turning off genes related to inflammation. It’s also helped study participants lose weight (while still providing “higher satisfaction” than the average Danish diet), and cut down on type 2 diabetes risk. Scientists are also praising it for itsecological and socioeconomic benefits, as it cuts down on meat production and long-distance imported foods.

vegetables, green and yellow vegetables like bitter melon, soybean-based foods like tofu and soy sauce. Okinawa residents only ate modest amounts of seafood, lean meat, fruit and tea.

WHAT THE RESEARCH SAYS: Modern-day

Okinawans are catching up economically with their mainland cousins, which means rates of obesity, metabolic syndrome and cardiovascular disease are rising as well. But the people who grew up eating traditionally are still alive and clinging to their culinary traditions. In fact, the island is home to one of the largest populations of centenarians in the world. These super-seniors are living active lives largely free of disease and disability, and are said to age slowly. Some researchers believe that the practice of longterm calorie restriction may play a large role in their longevity.

‘FRENCH PARADOX’ DIET WHAT IT IS: Scientists are kind of

scratching their heads at this one. The French have some of the lowest obesity rates in the developed world and highest life expectancies, despite the rich food they eat. What gives?

SIGNATURE FOODS: Full fat cheese and

yogurt, butter, bread, and small but regular amounts of cheese and chocolate are some of the hallmarks of this rich diet.

WHAT THE RESEARCH SAYS: Some

NEW NORDIC DIET WHAT IT IS: Scientists designed this

diet to contain 35 percent less meat than the average Danish diet, more whole grains and locally sourced produce and more than 75 percent organic produce. Called the New Nordic diet, it’s similar to the Mediterranean diet in that there is a big emphasis on whole grains, fruits, vegetables, eggs, oil and seafood, while foods like meat, dairy, dessert and alcohol are eaten sparingly. It’s different from the Mediterranean diet in that the Nordic diet uses rapeseed oil instead of olive oil, and the produce is native to the Nordic countries Denmark, Finland, Iceland, Norway and Sweden.

SIGNATURE FOODS: Whole grain

cereals like oats and rye; local fruits and berries like rose hip, lingonberries and bilberries; cruciferous and root vegetables like brussels sprouts, broccoli, turnips, parsnips and beets; rapeseed oil, vegetable oil-based margarine; and low-fat dairy like

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researchers think that the so-called “French Paradox” has more to do with lifestyle than anything French people eat. For instance, their portions are small, they don’t snack, they walk everywhere and they eat very, very slowly. Yet other scientists believe that the role of moderate red wine consumption and the positive effects of moldy cheese may account for France’s health stats. If you want to play it safe, maybe try adopting how French people eat, instead of what they eat, if you want to get healthier in the new year.

TRADITIONAL OKINAWA DIET WHAT IT IS: This low-calorie yet nutrition

dense diet is big on fruits and vegetables but sparse when it comes to meat, refined grains, sugar, salt and full-fat dairy. This diet came about in a very specific historical context; its practitioners lived on Okinawa Island in Japan, which was one of the poorest regions in the country before World War II. Consequently, Confucian ideals like eating only enough food to feel 80 percent full played a big role in the island’s eating culture, as did sharing as much as you could with one’s neighbor.

SIGNATURE FOODS: Sweet potatoes,

rice (although not as much as mainland Japanese people ate) green leafy

TRADITIONAL ASIAN DIET WHAT IT IS: There isn’t really one

traditional Asian diet, but a group of international nutritionist collaborated together in the 90s to come up with an Asian Food Pyramid. It prioritizes rice, noodles and whole grains, as well as fruits, vegetables, legumes, seeds and nuts as the most-eaten food groups. Fish and shellfish are optional daily choices, while eggs and poultry should be eaten weekly. Note that recommended servings of red meat are smaller and less frequent (monthly) than even sweets (weekly)!

SIGNATURE FOODS: There are many

different countries whose traditional ways of eating follow this model, but they all seem to have white rice as a staple.

WHAT THE RESEARCH SAYS: Asian

countries have less incidences of obesity, cardiovascular disease and metabolic diseases like diabetes than Western countries, although that seems to be slowly changing thanks to rising economies and urbanization. One Harvard nutrition researcher notes that high-carb, highglycemic aspects of a traditional Chinese diet are colliding with an increasingly urbanized, inactive lifestyle to create an “emerging public health dilemma.”

October 2016

NUTRIT I O N

TRUE HAPPINESS IS JUST A FORK AWAY.

THE MODERN AMERICAN DIET—MAD

When you’re feeling tense, there are many ways to manage and, in fact, reduce stress levels. Your diet and nutrition choices can make your stress levels go up or down. Certain foods provide comfort and actually increase levels of hormones in the body that naturally fight stress. Other types of foods and beverages can reduce stress by lowering the levels of hormones that trigger it.

32 HEALTHY IDAHO

way of eating is throwing off our bodies’ natural feel-good chemistry, resulting in a miserable, moody, anxious, and agitated nation. Luckily, an instant jolt of happiness is just a forkful of brain food away. People should be focusing on brain foods and mood-promoting fats to best nurture happiness, says Drew Ramsey, MD, coauthor (with Tyler Graham) of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. “Just a few meals away from the Modern American Diet, and you’ll start to feel benefits like better energy and a more stable mood,” explains Dr. Ramsey. “The moment you make a better food choice you are instantly building a better brain.”

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HAVE A CUP OF SOOTHING COMFORT

ENJOY AVOCADOS

Sometimes, it’s the effect of a food or drink that can help reduce stress, not necessarily its nutrients. A warm cup of tea can actually calm many people, says Sandra Meyerowitz, MPH, RD, LD, online nutrition coach and owner of Nutrition Works in Louisville, Ky. There’s the soothing effect of sipping a warm drink, regardless of the flavor — but certain herbs, like lavender and chamomile, have been shown to have a relaxing effect on their own.

Avocados are not only delicious mashed into guacamole or sliced onto a salad — they’re also packed with omega-3 fatty acids. These healthy essential acids are known to reduce stress and anxiety, boost concentration, and improve mood. Meyerowitz emphasizes the importance of getting the right amount of omega-3 fatty acids in the diet for overall health, in addition to the benefit of helping to reduce stress.

INDULGE IN DARK CHOCOLATE Ever wonder why chocolate makes you feel so good? Sure, it tastes good, but it also provides an instant boost in concentration and mood and even improves blood flow to the brain, helping you feel more vibrant and energized. Dark chocolate in the diet can reduce stress in two ways — its chemical impact and its emotional impact. Skip the sugary milk chocolate blends and go directly for the darkest organic (highest percentage of cocoa) chocolate you can. A recent study published in the Journal of Psychopharmacology found that just a few ounces of dark chocolate a day results in better mood. Chocolate feels like such an indulgence that it can be a real treat to simply savor a piece of it, and that feeling alone can help to reduce stress. Dark chocolate, which is also rich in antioxidants, can also help to reduce stress by lowering levels of stress hormones in the body, according to a Swiss study in which participants ate about 1.5 ounces per day for two weeks. Just avoid excess calories in your diet by not overindulging in chocolate.

GO WITH GREEK YOGURT This dairy pick is packed with more calcium than you’ll find in milk or regular yogurt, and it can make you happy, too. Proper calcium levels give the “Go” command, alerting your body to release feel-good neurotransmitters. “Disturbances in calcium levels can produce anxiety, depression, irritability, impaired memory, and slow thinking,” says Dr. Ramsey in The Happiness Diet. Plus, the probiotics help aid in digestion and can even ward off colds. If you find yourself nervous or agitated for an unexplained reason, try reaching for an organic Greek yogurt from cows raised on grass pastures. Pastured dairy is higher in healthy fats, and, like grass-fed lamb, often contain higher levels of CLA, the healthy fat that reduces the effects of stress on the brain.

GOOD CARBOHYDRATES Carbohydrates have been found to increase levels of serotonin, a chemical in the body that can boost mood and reduce stress. Once serotonin levels are increased, people under stress experience improved cognitive function, meaning they can concentrate and work better. Meyerowitz notes the comforting effect of carbohydrates in the diet that can reduce stress — savoring a bowl of pasta or macaroni and cheese feels soothing and can help you to relax. Just make sure to choose healthy carbohydrates like sweet potatoes and whole-grains for better nutrition, and limit fat-laden, caloriedense toppings.

ASPARAGUS IS AWESOME This vegetable is one of the top plantbased sources of tryptophan, which serves as a basis for the creation of serotonin, one of the brain’s primary mood-regulating neurotransmitters. High levels of folate also add to asparagus’s happiness-promoting profile; research has shown that up to 50 percent of people with depression suffer from low folate levels. Like tryptophan, it’s a necessary factor for creating neurotransmitters. It’s also good to add to the menu if you plan on drinking. The enzymes in asparagus are highly effective in breaking down alcohol in your system, preventing a hangover-and that can make anyone happy.

EAT FATTY FISH Fatty fish are also a good source of omega-3 fatty acids and an excellent way to use diet and nutrition to reduce stress because they also offer a major benefit to cardiovascular health. Omega-3 fatty acids and fatty fish have also been found to ease depression, because the chemicals improve communication between nerve cells. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout.

MAKE A MUG OF WARM MILK A centuries-old home remedy for getting a better night’s sleep, warm milk helps because it has a relaxing effect on the body. Calcium-rich foods are an essential part of a healthy diet for bone health, but they also help with stress reduction. Milk and other dairy foods with calcium and added vitamin D can help muscles relax and stabilize mood — one study even found that they can also ease symptoms of premenstrual syndrome.

GRAB A HANDFUL OF NUTS Nuts are full of vitamins, including B vitamins, and healthy fatty acids as well. According to Meyerowitz, B vitamins are an important part of a healthy diet and can help to reduce stress. Almonds, pistachios, and walnuts can even help lower blood pressure levels. According to one study, pistachios in particular were found to have a role in reducing stress levels. Just remember to limit servings to just a handful a day to avoid excess calories.

GET MORE VITAMIN C Some studies have found that high levels of vitamin C help ease stress levels. One double-blind study reported on the value of taking 3,000 milligrams of vitamin C in a slow-release formula to reduce stress and levels of the stress-related hormone cortisol. Another study looked at the stress reduction effects of taking a supplement containing 1,000 mg of C, plus B vitamins, calcium, and magnesium. Eating citrus fruits, including oranges, grapefruits, and strawberries is a good start, but you would need a supplement to reach such high levels of these nutrients. Continued on page 34 >>>>

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<<<<<< Continued from page 33

EAT SWISS CHARD This leafy green is packed with magnesium, a nutrient essential for the biochemical reactions in the brain that boost your energy levels. According to Dr. Ramsey, some of the first studies on magnesium involved its effect on depression. That could come in handy today, since the majority of Americans simply don’t get enough magnesium in their diet. Green-thumb tip: Swiss chard is easy to grow in a home garden. If you plant it, harvest just a few outer leaves--not everything all at once--and the plant will continue producing all season long.

BUY BLUE POTATOES Blue potatoes aren’t a common supermarket find, but they’re popping up as a unique offering at farmer’s markets all over the country. The color in blue potatoes is courtesy of anthocyanins, powerful antioxidants that provide neuro-protective benefits such as bolstering short-term memory and reducing mood-killing inflammation. Be sure to eat their skins, too. The potatoes’ skins are loaded with iodine, a diet-derived nutrient essential for life, and one that helps regulate the thyroid, what Dr. Ramsey calls one of our “master mood regulators.” And always choose organic potatoes. Nonorganic spuds usually fall victim to multiple toxic chemical sprays that are absorbed into the vegetables’ flesh.

PREPARE GRASS-FED LAMB CHOOSE CHERRY TOMATOES All tomatoes are a great source of lycopene, a fatsoluble phytonutrient that helps protect vital brain fat, and a nutrient that actually stops the buildup of proinflammatory compounds linked to depression. Because lycopene lives in tomato skins, the best way to get it is through cherry tomatoes, whose smaller surface area means you’ll eat more skin than if you eat a full-size tomato, explains Dr. Ramsey. To maximize the amount of lycopene your body absorbs, drizzle some olive oil over the tomatoes, and enjoy! Just be sure to always choose organic. Trials at University of California--Davis have found that organic tomatoes have higher lycopene levels.

34 HEALTHY IDAHO

HONEY VS. SUGAR Eating sugar unleashes harmful free radicals linked to disease--even cancer--inside of your body. Honey-although sweet like sugar--is packed with beneficial compounds such as quercetin and kaempferol that actually help clean up the free radicals and reduce inflammation. “Honey helps reduce inflammation, which is very important to maintaining a healthy brain,” Dr. Ramsey explains. “Some depression actually stems from chronic, low-grade inflammation.”

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Sources: Rodalesorganiclife.com, Everydayhealth.com

Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid, or CLA. This happy fat beats back stress hormones protecting brain cells and erases dangerous inflammation-promoting belly fat, Dr. Ramsey explains. Grassfed lamb is also packed with moodpromoting heme iron, the type that your body most readily absorbs. Iron is vital for a stable mood--its highest concentrations in the brain are located in areas related to mood and memory.

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October 2016

N UTRITI O N

PESTICIDES

Which Foods Have The Most Pesticides? You Might Be Surprised! 36 HEALTHY IDAHO

The harmful effects of pesticides are a real concern for many Americans today. However, the health benefits of fruits and vegetables outweigh the potential risks that pesticides serve. Although pesticides have been very beneficial in allowing for modern, large-scale food production, the potential downsides are numerous.

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WRITTEN BY SEAN CALLEN WITH HEALTH-HEADLINES.ORG

THE DIRTY DOZEN THE CLEAN FIFTEEN 1. Avocados 2. Sweet Corn 3. Pineapples 4. Cabbage 5. Sweet Peas (Frozen) 6. Onions 7. Asparagus 8. Mangos 9. Papayas 10. Kiwi 11. Eggplant 12. Honeydew Melon 13. Grapefruit 14. Cantaloupe 15. Cauliflower

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t is well documented that pesticides can be harmful to human beings. They have been linked to brain and nervous system toxicity, cancer, hormone disruption, and skin, eye and lung irritation. This is scary when you consider that nearly threefourths of the 6,953 produce samples tested by the U.S. Department of Agriculture in 2014 contained pesticide residues. Some vegetables, such as leafy greens, are by their very nature more likely to have a higher concentration of pesticides than say, an orange, which has a thick, protective skin to keep out pollutants. By arming yourself with the knowledge of which fruits and vegetables are more likely to be tainted by pesticides, you can successfully navigate the produce aisle to reduce the risk of pesticides entering your system.

But how do you know which vegetables and which fruits are more likely to be soaked in pesticides before they’re harvested and delivered to your supermarket? Luckily, a collection of researchers under the umbrella of the Environmental Working Group provide a convenient list of which fruits and vegetables to pick up, and which ones to avoid. Since 2008, they’ve been issuing their research on produce, released in what they call the “Clean Fifteen” and the “Dirty Dozen.” This is a great list to get started on picking the vegetables that are least harmful and carcinogenic for you. As a side note, though this list may help you avoid vegetables that have a high concentration of harmful pesticides, there is still much more information to gain to maintain a healthy, balanced diet. For example, although corn is on the Clean Fifteen list, the majority of medical information suggests that corn is not very good for your diet, offering little nutrients at a high caloric cost. However, this is a great starting point when trying to decide which vegetables and fruits are okay to toss in your cart the next time you’re at the grocery store.

THE DIRTY DOZEN 1. Strawberries 2. Apples 3. Nectarines 4. Peaches 5. Celery 6. Grapes 7. Cherries 8. Spinach 9. Tomatoes 10. Sweet Bell Peppers 11. Cherry Tomatoes 12. Cucumbers

Also important to note is that this list changes every year. For instance, green beans were on the Dirty Dozen list last year, due to the widespread use of a certain pesticide which has since been banned by the FDA. So make sure you check back every year, and always keep your eyes peeled for new news that might float in about your favorite vegetables to ensure that you’re keeping your diet as pesticide-free as possible. Happy shopping!

October 2016

N UTRITI O N

Healthy Snack Solutions

FOR KIDS It’s common knowledge that after school is prime time for snacking, and it is also a time when many kids make, shall we say, less than nutritious food and beverage choices. Try these waistline-friendly after school snack alternatives your kids are sure to love: •

POTATO CHIPS/FRIES: Cut the potato in the desired shape (round, rectangular, oblong, etc.). Fully coat with egg whites. Season with a touch of salt or other herbs as desired. Bake at 350 degrees until golden brown. Serve with sugarfree catsup.

•

POPCORN: Air pop popcorn and on it drizzle a moderate amount of powdered butter substitute, light parmesan cheese, or even honey for a tasty twist.

•

PIZZA: On a fat-free/low-calorie/lowcarb whole grain tortilla (or whole grain bagel), smear tomato paste or sauce and top with fat-free cheese, whatever veggies the child likes, and even lean meats like ham or turkey dices. Bake at 350 degrees until cheese is melted with a few brown spots on top.

•

TORTILLA CHIPS: Cut Chinese wonton squares (usually found in the produce aisle) in half diagonally so they become triangles. Spread out evenly on a baking sheet, lightly spray with cooking spray, and sprinkle on a dash of salt. Bake at 350 degrees until crunchy. Eat alone or serve with fat-free salsa or the below-described Mexican bean dip.

•

MEXICAN BEAN DIP: Drain and food process two 14-ounce cans of black beans. Add 3/4 cup of fat-free salsa and 1/2 tablespoon of Worcestershire sauce and blend until completely smooth. Top with a dab of fat-free sour cream, fatfree cheese, diced tomatoes, chopped green onions, etc. as desired.

•

FRUIT SMOOTHIES: These are a warm weather staple that can, and should, be enjoyed year-round. While fruit smoothie recipes abound, it need not be a complex process. Simply blend, in amounts to your personal liking, either plain or flavored fat-free/sugar-free yogurt with skim milk, ice cubes, and

38 HEALTHY IDAHO

either fresh or frozen fruit chunks. For added sweetness, you can add a touch of honey or an artificial sweetener, such as stevia. Blend and enjoy!

•

HEALTHY ICE CREAM SANDWICHES: These are a snap—and always a crowd pleaser! Purchase any type of round fat-free/sugar-free cookie on the market (preferably the new whole grain varieties) or bake any low-fat/ low-calorie cookie recipe from scratch. Sandwich waistline-friendly sherbet, sorbet, or gelato between two cookies and press to make a sandwich. For added excitement, flavor, and visual interest, you can also roll the outside edge of the “sandwich” in chopped unsalted nuts, shredded coconut, raisins or finely diced fresh or dried fruit. PARFAIT : While the word “parfait” may not be in your child’s vocabulary, he will love making—and eating—this snack layered with goodness. In a cup or bowl, simply create thin, alternating layers

of non-fat yogurt, low-fat granola (or other heart-healthy cereal product), and fruit slices or whole berries. Make as many layers of each as you like and then dig in! •

JELL-O®: Let’s not forget how much colorful, jiggly Jell-O® can delight, especially when it is jam-packed with diced fruit.

WRITTEN BY MERILEE KERN

Children’s health advocate, health industry veteran and two-time fitness champion, Merilee Kern, is the creator of the ground-breaking “Kids Making Healthy Choices” APP for children, parents/caregivers and educators (available on iTunes), which is based on her award-winning, illustrated fictional children’s book, “Making Healthy Choices – A Story to Inspire Fit, Weight-Wise Kids.” She may be reached online at: www.KidsMakingHealthyChoices.com

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Shepherd’s Pie with Lamb and Wilted Spinach This version of classic shepherd’s pie layers wilted spinach between the meat and the potatoes. If spinach is not your thing, substitute any vegetable you prefer. TIP You can substitute lean ground chicken or beef for the lamb in this recipe. YOU’LL NEED Rimmed baking sheet, lined with foil Ricer or potato masher Two 1-quart (1 L) wide-mouth mason jars INGREDIENTS 4 small Yukon Gold potatoes, peeled and quartered 1⁄4 cup milk 2 tbsp butter 2 tbsp olive oil, divided 1⁄4 cup finely chopped onion 8 oz lean ground lamb 1 tsp freshly ground black pepper 1⁄2 tsp salt, divided 1 tbsp finely chopped garlic 1 tsp hot pepper flakes 3 cups baby spinach DIRECTIONS 1. Place potatoes in a medium saucepan and cover with salted cold water. Bring to a boil over high heat. Boil for 15 to 20 minutes or until fork-tender. 2. Meanwhile, preheat oven to 350°F. 3. 3. Drain potatoes and spread in an even layer on prepared baking sheet. Bake in preheated oven for 5 minutes to evaporate the water. 4. Run potatoes, one at a time, through the ricer and into a bowl (or mash potatoes in the bowl). 5. In a small saucepan over medium-low heat, heat milk and butter until butter is melted. Gradually add warmed milk mixture to the potatoes, stirring to combine. Let cool completely. 6. In a medium skillet, heat half the oil over medium-high heat. Add onion and cook, stirring, for 3 minutes. Add lamb and cook, breaking it up with a spoon, for 5 to 7 minutes or until no longer pink. Stir in pepper and half the salt. Drain off any excess fat and let cool completely. 7. In a large skillet, heat the remaining oil over medium-low heat. Add garlic and hot pepper flakes; cook, stirring, for 1 minute. Add spinach and cook, stirring, for 1 minute. Add the remaining salt and cook, stirring, for 1 minute or until spinach is wilted and coated with garlic. Let cool completely. 8. Layer lamb mixture, spinach mixture and mashed potatoes in jars, dividing evenly. Seal jars and refrigerate for up to 3 days. 9. When ready to serve, remove lid on jar and microwave on High for 1 minute or until warmed through. Makes 2 servings TIPS Use caution when removing the jar from the microwave, as the glass could be quite hot. If serving two people at the same time, you can microwave both jars together, but increase the time by 30 seconds.

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October 2016

N UTRITI O N

PR EPAR ED TO

Trying to look your best sometimes leads to looking your worst. Thatâ&#x20AC;&#x2122;s how it goes in the land of hair, where blow dryers and bleach quickly turn from friend to foe.

PR E VENTING HAIRY SITUATIONS FROM B E AUT Y PRODUC TS 40 HEALTHY IDAHO

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But Hailey Durfee, hair salon owner and graduate of Paul Mitchell School, says that when dyeing and beauty tools seem to betray us, ruining our efforts to look good, in reality it’s probably our fault.

Heat protectors are something you spray on your hair just before blow drying or using any hot tools. It creates a shield for the hair, protecting it from the intense temperature of a curling iron, straightener, or any other hot device.

Here are ten tips to keep healthy hair when using beauty products:

FOR BLONDE BLEACHING AND DYEING, JUST TOUCH UP THE ROOTS When people change their hair color, they shouldn’t bleach or dye all their hair every time. Just find the new growth and bleach or color it, leaving alone the other hair. This will help avoid progressive damage from chemicals over time. Durfee said that chemical damage usually happens when people are trying to make their hair blonde. Remember that bleach works by pulling out color from the hair, and that if you were to leave the bleach in for an extended time, serious damage would result. Use it cautiously.

DON’T BUY BOX COLOR

PATCH TEST Before using a dye, put a little bit on the skin inside your elbow. If you have a reaction, clean it off, and obviously don’t use it on your head. Allergic reactions to dye aren’t especially common, but do happen, causing mild to severe symptoms like itching, rashes and general sickness.

HAIR IS MOST VULNERABLE WHEN WET

THE DYEING PROCESS: WHAT TO REMEMBER

LEAVE IT ALONE OVER WASHING Washing hair once every 3-4 days is ideal for most women. Some stylists and dermatologists even recommend less frequent shampooing, according to WebMD. When choosing shampoo, remember that alcohol dries out hair fast. Salon products are more expensive, but generally have less alcohol.

FOR CHEMICALLY DAMAGED HAIR: DEEP CONDITIONER If hair is damaged from dye or bleach, Durfee recommends using deep conditioner as a replacement for regular conditioner 2-3 times per week. Deep conditioners are labeled as such, and are widely available. When showering, leave the conditioner on for about five minutes before rinsing it out.

Many recommend having unwashed and dry hair before starting with the dye. Obtain and follow instructions so that you don’t find yourself not knowing what to do mid-dye. After dyeing, rinse with warm water, and don’t rub. Unnecessary force when washing the hair is damaging.

Developers, which determine how much lighter the hair gets, are often way too high in these boxed coloring kits. “The higher the developer the more the hair lifts but also the more the hair is damaged,” Durfee says. “So, for example, a brunette wanting highlights would take a higher developer than a blonde wanting highlights. With box color they have no idea if a brunette or blonde is picking it up so just to be safe they throw in the highest developer, which is very damaging!” These boxes of hair dye don’t label the level of developer, making it difficult to avoid punishing your hair. In this regard it is wise to trust a hair professional. Go to a beauty supply store, and show the sales associate a magazine clipping of the color you want. They should be able to choose coloring with the right level of developer, which typically range from level 5 to 40, and sometimes higher. Most developers for going lighter or darker are healthy at about a level 20, which is a whole shade. Going significantly lighter means choosing a much higher developer. Reminds you of chemistry class, doesn’t it?

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In the shower, don’t use excessive force when scrubbing the hair, because wet hair is most susceptible to damage. Using warm water instead of hot water can help avoid having a dry and irritated scalp. A tip for swimming: Get your hair wet before jumping in a swimming pool, so that your hair doesn’t soak up chlorinated water. After any water activity like a shower or swimming, avoid brushing your hair until it’s dry. “Wet hair swells, and in this state it is very fragile and therefore it’s easier for hair breakage to occur,” pantene.com says. “The best way to detangle hair after you shampoo and condition it is by using a wide-toothed comb or pick.”

PERM SOLUTION Avoiding damage with perms is all about having the correct perm solution, according to Durfee. There are generally three different levels of perm solution for different hair types, based on health of the hair. If it is too strong, the solution will cause their hair to get fried and coarse. If you have gotten a few perms and the hair is starting to feel coarse, it probably means that too high of a solution is being used. But remember that there is a cost to beauty. “Anything chemical such as color or perms will result in some damage,” Durfee says.

USE A HEAT PROTECTOR

TRIM TRIM TRIM Blow dryers, straighteners and curling irons can do serious damage over extended periods of time if the proper steps are not taken. Durfee said daily hair habits are generally more damaging than any coloring or perm process people do. Hot hair instruments lead to split ends which, if left alone, can continue to split down the length of the hair, eventually breaking off, leaving the hair thin, unhealthy and unattractive. Frequent trimmings catch these split ends before they do serious harm, leaving the hair looking healthier.

Hair is one of our greatest possessions, part of who we are. We want to guard it from damage any way we can, but we also want it to look good, and there lies the conundrum. But suspicion can turn to confidence when it comes to beauty products as you pay better attention to the important details of caring for hair.

October 2016

WEL L N ESS

Can herbal remedies improve menopause symptoms?

HERBAL REMEDIES 42 HEALTHY IDAHO

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very woman will experience the hormonal decrease that is menopause, the effects of which are often treated with prescription medicine. Although medication can help in most cases, some women fear the effect that long-term drug use can have on the body, even with prescription drugs. As an alternative, a recent study has revealed a more natural way to relieve menopausal symptoms. Dr. Taulant Muka, researcher at Erasmus University Medical Center and lead author in this study, tested plant-based supplements on women experiencing menopause. He found that hot flashes and vaginal dryness were greatly reduced, all thanks to phytoestrogens, which are components found in plants and are similar to estrogen. Menopause symptoms like hot flashes and night sweats are a discomfort to millions. Taking care of these symptoms is important, and Muka says that doing so in a natural way is better for the body than taking medication. Hormone therapy prescriptions—such as pills, patches and gels—are most commonly used to treat menopausal symptoms, but such treatment has been linked to breast cancer and other health problems. Muka and his colleagues wanted to know if plant-based treatments could really work as an alternative to medications for treating menopause. Their study included over 6,000 women, each taking a form of traditional, natural or Chinese medicine like soy, ginseng and black cohosh. Night sweats continued, but the plant estrogens treated overall vaginal dryness and decreased hot flashes. Although these are beneficial findings, are these natural remedies doing enough? The FDA requires that menopausal treatments reduce hot flashes by two per day or more, which natural methods did not quite manage. But even if Muka’s plant-based treatments fulfilled that requirement, the FDA does not review or regulate any type of natural supplement. In addition to this, Muka notes that his study doesn’t have a lengthy follow-up, thus being unable to define any longterm effects that phytoestrogen may have. Dr. JoAnn V. Pinkerton, executive director of the North American Menopause Society, also points out that the study doesn’t distinguish between women who suffer from several hot flashes and those who don’t. This distinction plays a major role in the overall effectiveness of phytoestrogens, as symptoms vary between women. Pinkerton recommends using caution when taking prescription or natural supplement menopause treatments, as there may be risks from both if used long-term. For example, there have been many reports of liver damage associated with products containing black cohosh, which is a plant harvested in the wild. With over 50% of women taking herbal remedies for menopause symptoms, there seems to be a movement that’s headed in the “natural” direction. Be sure to consult with a doctor about menopause when deciding what treatment is be best for you, as symptom variations may mean different treatment.

AND MENOPAUSE WRITTEN BY SA DIE WIRTHLIN

Source: www.cnn.com, www.menopause.org

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October 2016

BREAST CANCER AWARENESS

BREAST CANCER OR SOMETHING ELSE? Lumps in the breast are more often the result of benign breast disease or a breast cyst— non-cancerous and non-life-threatening— and it’s important to know which is which.

WRITTEN BY TAYLOR SMITH

ancer is a terrifying disease that has probably touched your life or the life of someone you love. It’s something that is frequently in the back of our minds, especially as we get older. Every woman dreads finding a lump in her breast because of what it might mean. Surgery, chemo, radiation—all are potentially life saving measures that come at the cost of time and prolonged pain. What you might not know is that lumps in the breast are more often associated with benign breast disease or breast cysts. The National Cancer Institute reports most breast lumps are benign, meaning they are not cancerous or life threatening. They can, however, be the result of natural circumstances or one of many other conditions. It’s important to know the difference between the conditions causing lumps in the breast and breast cancer, and what it means for your health.

44 HEALTHY IDAHO

BENIGN BREAST DISEASE:

A woman’s breasts are always changing. As women approach middle age, the lobules that produce milk give way to soft, fatty tissue. This kind of breast lumpiness is most often found around the areola and in the upper and outer parts of the breast. Moreover, many women experience a natural swelling of the breasts during menstrual cycles, making any kind of breast lumpiness more pronounced than normal. Pregnancy, too, may result in increased lumpiness in the breasts. Lumps of this nature are typically benign and very rarely become cancerous. They can, however, hide the presence of malignant lumps or tumors that can be detected on a mammogram. For this reason, any lump detected in the area of the breast should be mentioned to your health care provider.

BREAST CYSTS:

Simply put, cysts are just fluid filled sacs. The National Institutes of Health reports that breast cysts are most common in women between the ages of 35 and 50. These sacs can often swell during or around the menstrual period. This swelling may cause tenderness or pain in the breast. If swelling persists, a doctor may decide to drain the cyst. If you have any questions or concerns about a lump or the condition of your breasts, you should consult a doctor as soon as possible. Even if you have had benign lumps before, speak to your doctor about the formation of any new lumps. The earlier you speak to a doctor the better off you’ll be, especially if the lump is found to be cancerous. You can never be too safe.

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CAN I FIND THE

fountain of youth THROUGH DIET & EXERCISE?

DON’T YOU WANT TO HAVE CONTINUOUS ENERGY, THE ABILITY TO MOVE WITHOUT PAIN AND THE STRENGTH TO RUN AND TUMBLE WITH YOUR GRANDCHILDREN? I DO. THERE ARE SEVERAL STRATEGIES THAT CAN EXTEND YOUR LIFE AND HELP YOU ENJOY MOVING WITHOUT LIMITATIONS AND PAIN.

WORK SMARTER, NOT HARDER

Too often we overexert ourselves and don’t take into account muscle recovery and refueling. Balance out your routine by adding in strength training 2-3 times a week, a few cardio workouts which may include a High Intensity Interval Training for major calorie burn and then some type of mind-body class to lengthen muscles and refresh the mind.

DRINK LOTS OF WATER

Our body is made up of 65-75% water depending on the source so it should be our drink of choice above anything else. Hydrated muscles work more efficiently and don’t fatigue as fast. The Centers for Disease Control and Prevention reports that water helps your body maintain a normal temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues and gets ride of waste.

EAT CLEAN FOODS

Our lack of time for preparation and confusion on the nutritional value of foods can hinder us from making good food choices. No matter how hard we work out we can’t out-exercise a bad diet. Try and eat as many foods that you can recognize every ingredient. For example, how many ingredients do you find in produce? Exactly one. Shop for foods found on the outside edge of the store and avoid the middle aisles as much as possible. Foods with an extended shelf life are not your friend.

STAY ON THE MOVE

There are a lot of electronic distractions, and jobs that require hours of chair-time which can lead to poor posture and, often times, back and hip problems. Our bodies are built to move— not sit. Create opportunities to move. Get up and walk around the parking lot every hour. Take the stairs whenever possible. Stand and do some squats or lunges. Plan activities that require physical activity, like hiking or mall walking.

INCORPORATE STRENGTH TRAINING

Many have the mentality that we need lots of cardio to control our weight or lose those extra pounds. Don’t get me wrong, cardiovascular exercise is good, but strength training is how you can positively change your body composition. Muscles also support us structurally, which can help us avoid injuries or chronic aches.

FIND ACTIVITIES THAT MAKE YOU HAPPY

Everything seems better if we look at it with a positive perspective. Select activities that keep you moving, but also clear your head. Connecting with family and friends to be healthy with you can have a positive impact. Life doesn’t have to get harder, and your body doesn’t have to get weaker. Empower yourself with smart eating, appropriate exercise and a positive outlook. Let’s love the life we are in.

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October 2016

46 HEALTHY IDAHO

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Idaho’s Premier Orthopedic Clinic FOOT OR ANKLE PAIN? SEE THE EXPERTS! As with any injury or chronic orthopedic condition, it is always wise to seek treatment from a medical physician. An Idaho native, Jonathon Wolf, MD joined our practice in 2015 after completing a foot and ankle fellowship through Harvard/Massachusetts General Hospital.

Established in 1960 George A. Nicola, M.D.

Dr. Wolf specializes in foot and ankle surgery including trauma and deformity correction. He also performs total ankle replacements. • Ankle sprains • Arthritis • Plantar Fasciitis/heel pain • Bunions • Foot and ankle trauma • Hammertoes • Sports related injuries

• Treatment of flattened and misaligned arches • Arthroscopic surgery • Complex foot and ankle reconstruction • Achilles tendon injuries

Call today to begin your foot and ankle pain relief

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Craig R. Jamison, PA-C

John Q. Smith, M.D.

Hodaka Abe, PA-C

Robert G. Hansen, M.D.

Bryce Wikfors, PA-C

Michael T. Daines, M.D.

Branden Florence, PA-C

Jonathon C. Wolf, M.D.

• • • • • • • • • • • • •

Reconstructive Hip and Knee Surgery Total Hip and Knee Replacement Knee Resurfacing Computer Assisted Surgery Minimally Invasive Surgery Arthroscopic Surgery of All Major Joints Surgery of the Upper Extremity Sports Medicine Fracture Treatment Musculoskeletal Trauma Independent Medical Evaluations Surgery of the Foot and Ankle Surgery of the Hand

Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmett

westidahoorthopedics.com October 2016

s n i e R e k Ta West Valley medical Center and the Caldwell Night rodeo are proud to offer free mammogram screenings through the Power of Pink program

Funds are available for women ages 40 to 65 to receive screening mammograms and for women of any age with breast cancer symptoms to receive diagnostic mammograms. You are encouraged to seek a free screening if you: • Have no insurance • Have insurance with a deductible of $2,000 or more • Meet income criteria

Call for more information

208.455.3905 What makes us better, makes you better. westvalleyisbetter.com

48 HEALTHY IDAHO

Healthy-Idaho.com