Healthy Idaho | December 2016 by Healthy Magazine

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December 2016

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

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December 2016

DEC 2016

Holidangers

Contention, greed, and exhaustion threaten us during the holidays, but a simple gameplan makes the season much brighter.

4 HEALTHY IDAHO

We dabble in games and squander time on Instagram, but smartphones should be much more. Let your device make life simpler and better with these ingenious apps.

How Your Life Seems More Complicated Than It Is

WAYS TO BE HAPPY WANT TO BE A LOT HAPPIER? SCIENCE SAYS DO ANY ONE OF THESE 9 THINGS. OR DO THEM ALL. THEY WORK. SCIENCE SAYS SO.

App, App and Away

So you’re drowning in activities and responsibilities, and there’s no buoy in sight. Here are some ideas on how to rearrange the pieces of your life so they fit better.

Winter Snack Guide

There are some great snacks out there waiting for you. Why go back to the same old, same old?

Plus: The Annual Healthy Magazine Gift Guide Recipes to Lighten The Season

Dangerous Apps For Kids

Smartphones give us access to the world, but also give the world access to us. Learn how to protect your children.

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FROM THE EDITOR

SIMPLICITY SOMEWHERE ALONG THE WAY WE GOT THE NOTION THAT MORE IS BETTER. UNFORTUNATELY WE SPEND MOST OF OUR TIME PURSUING MORE, WHICH MEANS WE AREN’T HAPPY WITH LESS. (Or simply just happy, period.) Whatever happened to ‘less is more’? Which begs the question—more of what? Or less of what? I submit that the answer to those questions for each of us personally is the key to our happiness. I read some striking statistics in the book, Affluenza – The All Consuming Epidemic, by John de Graff. He points out that Americans boast a higher GDP than Europeans because Europeans use a larger portion of their productivity for leisure, and leisure isn’t a GDP ‘product.’ “Americans,” he notes, “work nearly nine weeks longer each year than the western Europeans.” And yet Europeans seem to be faring much better than we are in terms of general health rates. Coincidental? He continues: “We (Americans) have the most product, the widest choices, but is that what life is about? I think our priorities are out of whack. We have the greatest gap among industrialized nations between rich and poor, and that seems to press everybody to compete to live like the people at the top. We focus on producing and consuming stuff, and we’ve forgotten that all of these other values are losing out: friendships and family, health and civic participation, a future for our children.”

IDAHO

DECEMBER 2016 VOLUME VIII, № 12

ASK YOURSELF: • • •

If money were no object, what would you do in life? If you have only 5 years left to live, how would you change your life? If you had only a day to live, what did you NOT get to do, or become?

When we cut out the clutter and truy simplify, it’s not about just sustaining or materializing life. It’s about truly living life. Life isn’t a race or a competition to win, rather, it’s a canvas to paint or a blank page on which to write. How poetically do you live your life? How often do you seize the day? Can you define what’s deeply meaningful in your life? Do you live your life pursuing or strengthening that meaning? Which would rank higher—your job or family, your stuff or your friendships? Do you have friendships simply because of your stuff? Do you take time for creativity and spirituality in your life? Typically, when people honestly answer these types of questions, having more or enough isn’t as important to them as having intimacy and connection and personal inner growth. Not surprisingly, much of what we really want doesn’t cost a lot of money. But pursuing our dreams does require management of money, and sometimes choosing to downsize and apply a budget. For me it all comes down to time. How we spend it—how we consume it. Time is what you really need to give to others, and really, what you want from them. Time is money, and your attention and focus is a gift. Think about that as you decide what to ‘get’ your mom this year.

I consider this to be a profound spiritual issue. Think about it—we earn three times as much as our grandparents did, so why aren’t we three times as happy? Income and earning money gets emphasized more than happiness, family, or even freedom. We daily jog on a steady treadmill of materialism, but don’t seem to be gaining much ground in areas of real importance. As the holidays, and all their materialism tidal-wave around us, we need to consider some fundamental questions about where we’re going, and why.

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.

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

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DecemberDMD 2016 7 Dr. Wade Pilling,

Stay Financially Fit During the Holidays

he holiday season is a wonderful time of year for many reasons—quality time with friends and family, the celebration of special traditions and numerous opportunities to give. But sometimes this season can also become financially overwhelming. The numbers show us why.

A 2015 survey from Experian® Consumer Services found that 41 percent of shoppers felt obligated to spend more than they can afford, with respondents saying they planned to spend $806 on gifts. Nearly half or 49 percent of those shoppers planned to use a credit card to cover the cost. While those who pay their credit card statement balances immediately can take advantage of special promotions and cash back rewards, many Americans negate those benefits by carrying a balance on their card. A separate 2015 survey conducted by MagnifyMoney™ found that 55 percent of Americans plan to take more than five months to pay off holiday debt or will only make their minimum payment. With the national average annual percentage rate (APR) above 15 percent, many households are paying a lot more for the holidays and are stretching themselves too thin.

55%

of Americans plan to take more than five months to pay off holiday debt

Instead of letting finances steal your joy, consider how you can alleviate stress and stay focused on celebrating with the help of personal financial management resources like My Money Manager℠, a free tool to all Mountain America Credit Union members. This personal financial management tool helps you view all of your accounts in one place and easily track spending. A 2016 survey conducted by business consulting firm CGI found that 61 percent of consumers identified personal financial management resources as a highly valued service. Imagine being able to set a holiday budget, track what you’ve spent on gifts and avoid overspending on credit cards all together. Plus, you won’t need to constantly log in as alerts notify you when you’re approaching a budget cap. Mountain America Credit Union has found that the ability to track all of your accounts in one place can even encourage savings behavior. Members who became users of My Money Manager saw their savings increase by 18 percent over a four-month period (August–November 2015) while non-users experienced a two percent decrease. That’s a 20 percent gap between members who take advantage of personal financial management tools and those who don’t.

8 HEALTHY IDAHO

So what’s stopping you from being able to better manage your spending and reduce stress this holiday season? Consider these tips to get started: • CREATE A COMPREHENSIVE VIEW: In order to accurately track your spending, you need visibility around all spending accounts. Whether you’re writing checks or swiping cards, financial management tools work with the data you supply to develop a complete picture. • INSTITUTE A HOLIDAY BUDGET: Create a list of people you’d like to purchase gifts for and estimate how much you plan to spend. Consider doing a gift exchange or drawing names among friends or family to help everyone stay within budget. • SET UP ALERTS: Become a more disciplined spender by setting up budget alerts for certain categories (e.g. shopping, entertainment, housing). • PAY YOUR HIGHEST INTEREST DEBTS FIRST: If you exceed your holiday budget and have bills into the new year, focus your efforts on the credit cards with the highest interest rates first. Tools like My Money Manager make it easy to sort debts by interest rate and balance. Help yourself and your family make smart choices this holiday season with personal financial management resources.

of holiday shoppers feel obligated to spend more than they can afford

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December 2016

F IT N ES S

Cold Sweat SWEAT. THE CURE FOR THE COMMON COLD? STAY ACTIVE TO STAY WELL. WR IT T EN BY H EALT H Y-MAG. C O M

ou gotta love cold and flu season. Every doorknob, every co-worker’s sneeze, every plane ride. You never know where or when you’ll encounter the next contaminated culprit. But you know it’s out there. The germy encounter is coming. It begs the question—is it possible to prevent the common cold this year? Possibly, if you’re willing to ramp up your workout. A new study reveals that maintaining your wellness throughout winter might be as simple as beading a sweat and working your workout. A study in the British Journal of Sports Medicine found that working out at least twenty minutes, five or more days a week divides in half the number of seasonal colds. That’s encouraging, considering the typical adult contracts 2–4 colds a year (multiply that by two for kids).

10 HEALTHY IDAHO

Have you heard about a cold vaccine in the near future? Neither have we. So, cold prevention has consisted of lots of hand sanitizer and careful company. The study’s author, David Nieman, Dr.PH, of Appalachian State University, agrees that cold prevention options are quite limited. On the other hand, he finds, “Exercise is really a powerful weapon. There is no supplement, drug, or lifestyle intervention that has this same power to fight off colds.” Nieman notes that, to date, cold research and animal studies have suggested that exercise can have a positive effect on the immune system. Nieman and his colleagues furthered tested this idea in a study of 1,002 people ranging in age from 18 to 85. Participants penned a questionnaire on various immunity factors, such as diet and stress. They answered questions about their perceived fitness and how frequently they exercised moderately for at least 20

minutes. Throughout the cold season, participants daily penned reports to indicate the severity of cold symptoms. The results? Exercise was found to be the best lifestyle factor affecting if and how severe a participant contracted a cold. The most active—sweating five or more days a week—experienced 43 to 46 percent fewer days with cold symptoms. The highly active also experienced less severe symptoms when they did get a cold. The study ultimately found that frequent exercise enlists an army of immune system cells to combat bacteria and viruses for several hours afterwards—a mechanism that could explain why consistent exercisers get sick less often. The perfectly timed bottom line of this study is this: stay active to stay well.

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December 2016

6 F IT N ES S

6 STEPS to Make Your Workout Give Back IF YOU’VE MANAGED TO BE A COMMITTED GYM-GOER WITH ANY SORT OF CONSISTENCY, ALLOW US TO BE AMONG THE FIRST TO CONGRATULATE YOU. IT’S NO SMALL FEAT. IT’S HARD WORK MAKING THE GYM A CONSISTENT PART OF YOUR LIFE, AS ANY GOOD GYM-GOER KNOWS, AND EVEN ON THE BEST DAYS IT CAN BE HARD TO FIND THE MOTIVATION TO KEEP GOING. WORKOUTS CAN BE FUN AND REWARDING—IF WE FOLLOW SOME SIMPLE STEPS TO HELP US GET MORE THAN JUST A SWEAT OUT OF OUR WORKOUT. HERE ARE SIX STEPS THAT’LL MAKE YOUR WORKOUT GIVE BACK.

14 HEALTHY IDAHO

BY TAYLOR SMITH

Healthy-Idaho.com

FIND YOUR JAM (And by jam, I mean song, not the tasty toast spread) Music is an obvious choice, I know; yet many us underestimate the power of a song. Sure, the gym has music playing over the loud speaker—much of it good workout music, but what if you’re not feeling the vibes? Bringing your own music, complete with a few songs that are sure to get you pumped up, is a great way to get through the really tough parts of your workout. Having the right tune can get you through that last half mile on the treadmill or through that last brutal rep on bench. I don’t know about you, but I look forward to listening to new music. Admittedly, I’m a bit of a fiend for new music, but knowing that I’ll get to listen to a new album or a new song at the gym makes it a lot easier to get myself there.

FIND A FRIEND Ask anyone who works out regularly—it’s so much easier when you go with a friend. Not only do you have some good company, a friend will keep you motivated with some healthy competition and accountability. If you’ve been going to the gym by yourself and you feel your motivation dwindling, ask a friend to come with you. An experienced gym friend can be a great resource, especially if the gym is unfamiliar territory. They can introduce you to new workouts and explain foreign equipment, all of which can give you the tools for real workout success.

CHANGE IT UP Whether you’re a seasoned gym veteran or a rookie recruit, variety in your workout is key. You can’t keep doing the same things over and over and over. It gets boring, not to mention you’re probably not making the progress you think you are. Try switching it up. If you spend a lot of time on the treadmill for your cardio, try a session on the stair climber. If you like lifting weights, find different exercises every three to four weeks. Changing up your regimen will not only give you better results, but it keeps things interesting. Don’t be afraid to try new things. If you love Zumba but you’ve done it for a while, give yoga a chance. Try kickboxing. Who knows? You may find something you like even more than Zumba, and if not, you’ll have a newfound appreciation for your favorite class!

CHANNEL THE STRESS Everyone works out for different reasons. Some just want to be healthy, others want to look good naked; whatever it is that gets you to the gym, it’s a good thing. It is, however, easy to lose sight of those reasons, especially if you’ve already accomplished a lot at the gym. One thing that seems to remain a constant in our lives is stress. Work responsibilities, relationship angst, or a troublesome boss can actually be great fuel for the gym. If you’re on the treadmill or the bike, tap into the aggression. Working out is a healthy outlet for the stress and anger that we all feel from time to time. Work it out with the weights or blast it away with a killer cardio session.

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HAVE A PLAN This goes hand in hand with the other steps, and is twice as important if you’re new to the gym. Getting to the gym is half the battle; the other half is what you do with your time there. If you go with a plan you can avoid wandering and grazing. Successful workouts are made up of equal parts hard work and smart work. Rather than doing a little bit of everything, try focusing on two muscle-groups and work ‘em hard. Devote the next day to cardio and follow that up with a new set of muscle-groups. That’s just a basic outline and the workouts you do to target specific muscle groups are totally up to your discretion. Pick exercises you like and then repeat this process for great results. Don’t forget to change it up after a couple weeks.

PICK YOUR TIME Finding the time to workout can be tricky. With work, families, and extracurricular activities time can be limited at best. You’ve got to pick your moment. This is easier said than done, but avoid peak hours, if at all possible. Knowing that the gym is going to be a zoo is often a deal breaker. No one wants to fight for equipment, wait in line, or feel rushed. If you can manage a trip to the gym during non-peak hours, you can have a more successful workout. Furthermore, try mixing things up if you go at the same time everyday. If you try to go after work, but often let that trip slip by, see if working out in the morning doesn’t give you more energy and more motivation.

December 2016

Facts about Laughter

Laughing 100 times roughly equals 15 minutes on an exercise bike! Vigorous laughter increases the heart rate, deepens the breathing rate, and uses muscles in the face, stomach and diaphragm.

The levels of two stress hormones, cortisol and

epinephrine,

which suppress the body's immune system, will actually drop after a dose of laughter.

“Researchers found after watching an hourlong video of slapstick comedy that the "natural killer cells," which seek out and destroy malignant cells, more actively attacked tumor cells in test tubes. And these effects lasted up to 12 hours.”

One pioneer in laughter research, William Fry, claimed it took ten minutes on a rowing machine for his heart rate to reach the level it would after just one

minute of hearty laughter. Don’t ditch the treadmill just yet, though. It would take 12 hours of concentrated laughter to burn just one pound of fat.

Sources: WebMD.com, Wikipedia

16 HEALTHY IDAHO

Child-400 Adult-15

On average, children laugh about 400 times a day. Adults laugh an average of 15 times a day. The message? Find your inner child and start laughing— it’s good for you!

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December 2016

WAYS TO BE HAPPY

WANT TO BE A LOT HAPPIER? SCIENCE SAYS DO ANY ONE OF THESE 9 THINGS. OR DO THEM ALL. THEY WORK. SCIENCE SAYS SO.

Everyone wants to be happy, but many people aren’t. So how can you be happier? Well, there’s good news and bad. Unfortunately, approximately 50% of your happiness, your “happiness set-point,” is determined by personality traits that are largely hereditary. Half of how happy you feel is basically outside your control. (I know. That kinda sucks.)

WRITTEN BY JEFF HADEN / @jeff_haden

18 HEALTHY IDAHO

The good news is that 50% of your level of happiness is totally within your control: things like your relationships, your health, your career, the things you do... so even if you’re genetically disposed to be a Debbie Downer you can still take steps to make yourself a lot happier.

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HERE ARE NINE SCIENCE-BACKED THINGS THAT YOU CAN DO TO BE HAPPIER:

DO WHAT YOU DO BEST AS OFTEN AS YOU CAN. You know the old cliché regarding the starving, yet happy, artist? Turns out it’s true: artists are considerably more satisfied with their work than non-artists even though the pay tends to be considerably lower than in other skilled fields.

Why? I’m no researcher, but clearly the more you enjoy what you do and the more fulfilled you feel by what you do, the happier you will be. In The Happiness Advantage, Shawn Anchor writes that when volunteers picked “one of their signature strengths and used it in a new way each day for a week, they became significantly happier and less depressed.”

Everyone has at least a few things they do incredibly well. Find ways to do those things more often. You’ll be a lot happier.

It’s easy to focus on building a professional network of partners, customers, employees, connections, etc., because there is (hopefully) a payoff. But there’s a definite payoff to making real (not just professional or social media) friends. Increasing your number of friends correlates to higher subjective well-being; doubling your number of friends is like increasing your income by 50% in terms of how happy you feel. And if that’s not enough, people who don’t have strong social relationships are 50% more likely to die at any given time than those who do. (For relative loners like me, that’s a scary thought.) Make friends outside of work. Make friends at work. Make friends everywhere. Above all, make real friends. You’ll live a longer and happier life.

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So be grateful for what you have, and then actively try to achieve more. If you’re pursuing a huge goal, make sure that every time you take a small step closer to achieving it, you pat yourself on the back. But don’t compare where you are now with where you someday hope to be. Compare where you are now to where you were a few days ago. Then you’ll get dozens of bite-size chunks of fulfillment -- and a never-ending supply of things to be thankful for.

It will also remind you that even if you still have huge dreams, you have already accomplished a lot -- and should feel genuinely proud.

And probably a lot more successful.

MAKE REALLY GOOD FRIENDS.

In one study couples who expressed gratitude in their interactions with each other experienced increased relationship connection and satisfaction the next day -both from the person expressing thankfulness and (no big surprise) the person receiving it. (In fact, the study’s authors say gratitude is like a “booster shot” for relationships.) Of course the same is true at work. Express gratitude for an employee’s hard work and you will both feel better about yourselves.

Happy people focus on what they have, not on what they don’t have. It’s motivating to want more in your career, relationships, bank account, etc., but thinking about what you already have, and expressing gratitude for it, will make you a lot happier.

Goals you don’t pursue aren’t goals, they’re dreams... and dreams only make you happy when you’re dreaming. Pursuing goals, though, does make you happy. David Niven, author of 100 Simple Secrets of the Best Half of Life, writes, “People who could identify a goal they were pursuing were 19% more likely to feel satisfied with their lives and 26% more likely to feel positive about themselves.”

ACTIVELY EXPRESS YOUR GRATITUDE AND THANKFULNESS.

Another easy method of fostering thankfulness is to write down a few things you are grateful for every night. Another study showed that people who wrote down five things they were thankful for once a week were 25% happier after 10 weeks; in effect, they dramatically increased their happiness set-point.

Of course it’s unreasonable to think you can chuck it all and simply do what you love. But you can find ways to do more of what you excel at. Delegate. Outsource. Start to shift the products and services you provide into areas that allow you to bring more of your strengths to bear. If you’re a great trainer, find ways to train more people. If you’re a great salesperson, find ways to streamline your administrative tasks and get in front of more customers.

ACTIVELY PURSUE YOUR GOALS.

PLAN A TRIP... EVEN IF YOU NEVER TAKE IT. As opposed to actually taking a holiday, simply planning a vacation or break from work can improve your happiness. A study published in the journal Applied Research in Quality of Life showed that the highest spike in happiness came during the planning stage of a vacation as people enjoy the sense of anticipation:

HELP OTHER PEOPLE AS OFTEN AS YOU CAN. While giving is usually considered unselfish, providing social support may be more beneficial than receiving it. Intuitively, I think we all know that because it feels awesome to help someone who needs it. Not only is helping those in need fulfilling, it’s also a reminder of how comparatively fortunate we are -- which is a nice reminder of how thankful we should be for what we already have. Plus, receiving is something you cannot control. If you need help -- or simply want help -- you can’t make others help you. But you can always control whether you offer and provide help. And that means you can always control, at least to a degree, how happy you are, because giving makes you happier.

“In the study, the effect of vacation anticipation boosted happiness for eight weeks. After the vacation, happiness quickly dropped back to baseline levels for most people.” Try it. Think about where you’d like to go and plan the trip, even if you can’t afford it right now. Much of the fun is in the planning, plus you never know: if you work hard enough at your plan you might find you actually can afford to go. Win-win.

Continued on next page >>>>>

December 2016

>>>>> Continued from previous page

MAKE MONEY... BUT ALSO MAKE MEMORIES. Money is important. Money does a lot of things. One of the most crucial being that it creates options. But beyond a certain point, money doesn’t make people happier. After about $75,000 a year, money doesn’t buy more (or less) happiness. “Beyond $75,000... higher income is neither the road to experience happiness nor the road to relief of unhappiness or stress”, say the authors of one study.

According to Dr. Jeremy Sibold, “Moderate intensity aerobic exercise improves mood immediately and those improvements can last up to 12 hours. This goes a long way to show that even moderate aerobic exercise has the potential to mitigate the daily stress that results in your mood being disturbed.”

“Perhaps $75,000 is the threshold beyond which further increases in income no longer improve individuals’ ability to do what matters most to their emotional well-being, such as spending time with people they like, avoiding pain and disease, and enjoying leisure.”

And you’ll also feel smarter; exercise creates new brain cells and makes those new cells more effective. As Gretchen Reynolds says, “Exercise does more to bolster thinking than thinking does.”

And if you don’t buy that, here’s another take: “The materialistic drive and satisfaction with life are negatively related.” Or, in layman’s terms, “Chasing possessions tends to make you less happy.” Think of it as the bigger house syndrome. You want a bigger house. You need a bigger house. (Not really, but it sure feels like you do.) So you buy it. Life is good... until a couple months later when your bigger house is now just your house. New always becomes the new normal. “Things” provide only momentary bursts of happiness. To be happier, don’t chase as many things. Chase a few experiences instead.

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EXERCISE FOR TWENTY MINUTES AFTER YOU WAKE UP. Researchers at the University of Vermont found that aerobic training of “moderate intensity,” with an average heart rate of around 112 beats a minute--elevated, sure, but it’s not like they were hammering away -improved participants’ mood for up to twelve hours after exercise.

So there you go: Work out first thing. Feel better. Be smarter. Sure, you could work out after work, but then the happy feelings and extra brain power will be wasted while you’re asleep. Remember, you only need to do about 20 minutes of moderate aerobic exercise. For most people, “moderate” means your heart rate should be within 100 to 120 beats per minute depending on age, fitness level, medical conditions, etc.

That’s a small price to pay for being happier all day.

LIVE THE LIFE YOU WANT TO LIVE. Bonnie Ware was a palliative care worker who spent time with patients who had only a few months to live. Their most common regret they expressed was “I wish I’d had the courage to live a life true to myself, not the life others expected of me.” What other people think -- especially people you don’t even know -- doesn’t matter. What other people want you to do doesn’t matter. Your hopes, your dreams, your goals -- live your life your way. Surround yourself with people who support and care not for the “you” they want you to be but for the real you. Make choices that are right for you. Say things you really want to say to the people who most need to hear them. Express your feelings. Stop and smell a few roses. Make friends, and stay in touch with them.

AND A BONUS TIP Courtesy of Jeff Jahn, a fellow Inc. columnist and part of the Young Entrepreneur Council, who sent me this: “I have one to add. I’ve found that there are almost always one or two things on my “to do” list that aren’t necessarily big, but that I really don’t want to do. When I let them linger, I finish the day with a level of stress and weight that keeps me from enjoying the afternoon.

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“If instead I make the commitment to hit those first thing in the morning and get them off my plate, my level of relaxation and happiness at the end of the day goes through the roof.”

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YOUâ&#x20AC;&#x2122;RE RETIRED. WHICH MEANS YOUR SMILE IS NOW WORKING FULL TIME. Now that your pearly whites are in their golden years, make sure theyâ&#x20AC;&#x2122;re covered with the right dental benefits plan. Delta Dental of Idaho offers individual and family plans designed to help keep your smile healthy and working hard when it counts. Maximize your smile power by putting your dental benefits to use regularly, to keep you on the path of lifelong health, with Delta Dental of Idaho. Learn more at DeltaDentalID.com

SMILE POWER

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December 2016 21 deltadentalid.com

You Should Know Earlier work/school times mean

LESS SLEEP

Just go to bed earlier? Research says people just don’t do it. For example, research recently published in the journal SLEEP found that people who started work between 7-8 am got about 50 minutes less sleep on average than those who started at 9-10 am.

5-Second Rule Not True For all Foods Researchers at Rutgers recently showed that the 5-second rule for eating food that has been on the ground is not of much value. They dropped four kinds of food on contaminated surfaces (salmonella, E. coli), and analyzed the food. The foods were watermelon, gummy candy, bread, and bread with butter. Watermelon was the most contaminated food, and the candy was the least contaminated. Researchers say moisture seems to be a big factor in the transfer of bacteria, so avoid eating any wetter food that has been on the ground. The researchers also said food can be contaminated instantly upon touching the floor. But it is true that the longer food is on the ground, the more contaminated it gets. Source: Applied and Environmental Microbiology

Pepto-Bismol For Travel Bugs Traveler’s diarrhea (TD) is a common issue, and one that can easily show up during holiday trips. It is caused by ingesting contaminated water or food, but it can also come about as a result of anxiety, allergies, fatigue, and dietary changes. There has been some documented success in preventing TD by taking two chewable Pepto-Bismol tablets or two ounces of the liquid four times a day before and during travel. Be aware, however, that children should not take Pepto-Bismol for more than three weeks. Sources: nytimes.com, The Journal of the American Medical Association

Social Jetlag Before you blame your job as the cause of your exhaustion, consider social jetlag. This is when you go to sleep and wake up at different times over the course of a week. For example, you may get up at 7 am and go to sleep at 11 pm Monday through Friday, but your weekend sleep schedule is drastically different. Irregular sleep essentially gives you jetlag, as your body never adapts a set schedule.

Sneezing Facts and Fiction • Does your heart stop during a sneeze? This is an old wives tale, and sometimes it certainly feels like it’s true, but what you’re really feeling is an air pressure change. The heart, thankfully, isn’t disrupted by a petty sneeze. • Tweezing your eyebrows can make you sneeze. This is true. When the nerve endings on your face are irritated, it can send signals to the nasal nerve, causing you to sneeze. • Why do I sneeze more than once? A sneeze is the body’s mechanism for getting rid of irritants in the nasal passages. If you sneeze multiple times, you just have a weaker sneeze, and the irritants didn’t leave after one. • Bright light makes you sneeze. This is true, but only for a third of people. It generally happens when they move from dim to bright light. Source: npr.org

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Hydration: You Need Lots of Water, But Much of That Is In Food In 1945 it was recommended that people consume about 2.5 liters of water a day. Many people mistakenly thought that meant to drink that much water, forgetting how much water common foods contain. For example: Milk, strawberries, lettuce, celery, pickles:

90-99% water Yogurt, apples, grapes, oranges, broccoli:

LISTEN UP GUYS!

Men Who Eat Salad Smell More Attractive to Women Low-carb, fruit and vegetable rich diets produced a more floral,

80-89% water

fruity and sweet sweat,

Bananas, avocados, cottage cheese, potatoes, corn:

while high-carb diets

70-79% water This means that a serving of these foods is additionally a serving of water. And remember that most foods have a significant amount of water. Even a steak is about half water!

resulted in a stronger, less pleasant body odor, recent research says. Source: Evolution and Human Behavior

Source: Vox.com

Pollution In the Brain Magnetic nanoparticles called magnetite, which are produced during combustion (like in an engine), have been found in human brains, recent research shows. These particles are found in high levels in polluted areas. Researchers are worried that these particles are toxic, and may be a risk factor for brain diseases like dementia. Source: Proceedings of the National Academy of Sciences

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December 2016

WRITTEN B Y MIC HAEL RIC HARDSON

Holidangers DONâ&#x20AC;&#x2122; T CROSS THE LINE BE T WEEN PLEASANT AND PAINFUL.

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If you don’t keep your guard up, the holidays will leave you holidazed. Here are some common holidangers and how to safely stay away from them.

It’s pretty easy to let the mind get overrun with what you need and want, but isn’t this season about giving? We’ve probably learned this lesson before, but sometimes it doesn’t stick: giving feels better than receiving.

The holidays are about family, and sometimes it’s hard on spouses to have to ditch their own families for their spouse’s. This can be especially hard for newlyweds who are used to spending time with their own families.

You Get Too Caught Up On Things and Yourself

Evade this danger by helping refugees. If this winter seems stressful, consider what it would be like without knowing English and without having basic necessities. To make the holidays more meaningful, look into the following:

You Get Stressed Out Because You Have to Split Time With In-Laws

It is no crime to prefer spending time with your own family, but it is inconsiderate to disregard your spouse’s similar desires. There may be a temptation to focus on the annoyances of visiting a spouse’s family, while at the same time trying to minimize the conflicts associated with visiting your own family.

Avoid the danger: Here are some key points to remember when in-laws come into the picture: 1.

Remember that being with your spouse’s family is valuable because it is bound to teach you more about your spouse. After all, it’s the environment he or she was raised in.

gg Family mentoring, youth mentoring

gg Learn basic language skills of refugees you want to help

If you care about your spouse’s family, your spouse will love you more.

Your spouse probably cares very much that your children get to know their side of the family, even if it’s a distasteful, sometimes bothersome environment (for you).

gg Help teach English gg Donate school supplies or toiletries gg Donate money

These acts of service need not be done alone. There are donation centers and refugee centers to work with, such as: gg World Relief Boise, worldreliefboise. org

gg Idaho Office for Refugees, idahorefugees.org gg International Rescue Committee, rescue.org gg Create Common Good, createcommongood.org gg LDS Charities, ldscharities.org

Don’t be walked on. Some people are tempted to always yield to their spouse’s family demands, which can breed inner resentment. Always be positive when going to see your spouse’s family. It can be a bummer to realize your own family is together without you, but this is what the sacrifice of marriage is all about. Don’t commit too soon. This is a rookie error that leads to a lot of conflict. Always consult with your spouse and plan how you’ll split family time at least a couple weeks in advance. Let your spouse know what’s most important to you. You may see Christmas as the most important family time, and your spouse may say it’s New Year’s for them. Never sacrifice the health of your relationship for a family visit. Be aware of when your relationship needs its own time.

The Pressure to Make Things Magical Is Too Much

Parents feel obligated to provide all the lights, tastes, moments and memories that are supposed to be associated with the upcoming holidays. Sometimes it’s just too much. Here’s the root of the problem: a slew of traditions rain down upon us during Thanksgiving and Christmas, and it’s up to a select few (mostly moms) to make them happen. Sooner or later, every parent pauses and says, “Wait a second, this is supposed to be magical for me, too.” Take inventory of your traditions— whether it’s some dish of food, display of lights, a decoration or activity—and ask yourself if these traditions bring the joy you’re looking for. Ask if the family actually cares that much about them. Decide if it’s time to create a more meaningful, less stressful tradition.

Some stressful traditions: gg Complicated light displays or decorations gg Difficult dishes and meals gg Endless treats gg Intricate ornaments gg 12 Days of Christmas gg Annual parties gg Travelling somewhere gg Window art

Some easy traditions: gg A timely movie gg Watch a football game gg Go find a family restaurant gg Read a book aloud together

If you’re at a serious stalemate, consider celebrating a holiday on a different day. It may feel strange at first, but it can be a necessity that you get used to.

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December 2016

Avoid

{OVER-STUFFING} This Holiday Season

WRITTEN BY JENNIFER CHRISTMAN, RDN, LDN, CPT Clinical Nutrition Manager at Medifast, Inc.

26 HEALTHY IDAHO

Healthy-Idaho.com

Try incorporating these tips during the holiday season to avoid over indulging and maintain your healthy lifestyle.

2 DON’T CHANGE YOUR

EATING PATTERN

Have you ever planned on “saving” your calories by dodging food all day for a party later that evening? Many people do, but what they don’t realize is that the body will naturally try to compensate for the lack of calories and nutrients later in the day. By skipping meals and starving yourself prior to the event, you’re more likely to overindulge and eat more than you would have had you maintained your normal eating pattern! So, stick to eating every few hours to help with metabolism, normal blood sugar levels, and preventing those binges later on.

3 BE PICKY! Let’s face it; there are bound to be several tempting treats that you cannot completely avoid because making and serving them are truly a part of your family’s holiday tradition. If you were completely honest with yourself, it wouldn’t be the holiday season without a taste, right? So, be picky when it comes to indulgences. Have a plan and carefully choose which higher calorie foods are truly worth it. Does your mom make the most amazing chocolate chip cookies? Is your aunt’s double chocolate cake a tradition? Choose wisely and watch your portion size to keep overall calories down.

4 KEEP THE DRINKS SKINNY 1 EAT BREAKFAST Start off the day with a balanced breakfast. Include at least three of the following for a nutrient dense and energy-packed meal: low-fat dairy, fruit, whole-grains, lean protein and vegetables. This will give you the nutrition you need to plan holiday activities, run errands, shop, or wrap gifts. Try a veggie omelet made with egg whites, peppers, mushrooms, tomatoes, and low-fat cheese. Include a glass of unsweetened almond milk or skim milk and a cup of berries to round out the meal. A balanced breakfast will help jump start your metabolism and give you the energy you need to stay focused throughout the day.

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OR AVOID THEM ALL TOGETHER

Free flowing alcohol tends to be a staple during the holiday season and can be a trigger for many people. A few drinks add extra, non-nutrient calories while lowering inhibitions, which leads to overeating. Avoiding alcoholic beverages when possible will help keep your calorie intake down. If you do choose to imbibe, stick with zero calorie mixers and light beers. Fill your glass with ice to add water and reduce the volume of the alcoholic beverage. While enjoying spirits, drink a glass of water in between each alcoholic beverage to ensure you stay hydrated.

5 WATER, WATER, WATER! Staying hydrated is one of the habits to help you sustain your energy level and keep you feeling your best. Keep a reusable water bottle with you at all times throughout the holiday season. When you go out shopping, refill it at a water fountain for free. When attending a party, try adding a little fizz and/or flavor to your hydration regimen with options like seltzer or sparkling water with a lemon or lime wedge.

6 AVOID GRAZING Prior to arriving at a holiday party, make a plan to avoid grazing. How many times have you stood by the buffet table and mindlessly ate whatever was being served while catching up with family and friends? By the end of the night, the number of calories you consumed is a complete and utter mystery. High-calorie foods, such as sweets and high-fat dips, are often a part of the holiday menu and can cause unwanted calories to add up fast. To prevent yourself from overeating, make a plan to create distance between you and the buffet table. Talk with friends in a different room other than the one with food in it to avoid grazing.

7 FILL UP WITH COLOR Fill your plate with low calorie, nutrient dense fruits and vegetables. Enjoy vegetables like; peppers, carrots, sugar snap peas, celery, cauliflower, and broccoli. Seasonal fruits like pomegranate, pears, oranges, and clementine make a sweet addition to any buffet. Filling half your plate with fruits and vegetables can ensure you keep your overall calorie intake low and get the fiber you need to stay full and satisfied.

December 2016

“Life is really simple, but we insistonmakingit complicated.” -Confucius

CONTEM

PLATING COMPLIC ATION

WRI

28 HEALTHY IDAHO

HOWL IFE

TTEN

BY M ICHA

EL R ICHA

RDS

SEEMS MORE COMP LICATE DTHA NIT

Healthy-Idaho.com

TIS

A hilarious book called Reasons My Kid Is Crying compiles a list of ridiculous reasons why kids cry, submitted by parents along with pictures of the sobbing children. Here are some of the funniest reasons: •

“He thought the microwave ate his lunch.”

•

“Someone ate all the muffins (it was him).”

•

“There was a hot dog hidden in his cornbread (it was a corn dog).”

•

“I told him we couldn’t keep a lobster as a pet.”

•

“She keeps dropping her fork (she’s wearing oven mitts).”

•

“He thinks the letters on his shirt are upside down (because he doesn’t understand that’s only his point of view).”

•

“He couldn’t get the last Cheerio on the spoon.”

•

“He thought if he colored himself green we would grow into the Incredible Hulk (he did color himself green).”

Just a silly child, right? Well here’s the truth: someone has made the same observation about adult you. We’ve all cried over a metaphorical missing cake, and a lot of times, we were the ones who ate it.

LOOSE ENDS When things seem to be getting complicated, we tend to lose control of our thoughts and priorities, and we get riled up to feeling overwhelmed. Part of the problem is that the world is much more cerebral than ever. Technology today allows us to simultaneously juggle many different commitments, relationships and forms of entertainment. At any moment, we could be fulfilling one of a dozen tasks, and that thought is a heavy one to carry around. Inevitably, all our tasks, duties and to-dos that come from different segments of our lives will get jumbled. Every day, there is probably something each of us wanted to do that didn’t get done. Over the course of weeks, those little things that are left undone start to weigh on our minds, even though we probably can’t name specifics. It’s just a complicated clutter.

•

“I wouldn’t let him get a tattoo (he’s two).”

•

“There was no more cake, because he’d eaten it all.”

When things get messy in the mind, it’s easy to lose track of what we do and don’t need to worry about, so we worry about everything. Essentially, our grip on reality slips. We experience mental strain on a mirage of duties, and when commitments are all knotted up in our minds, they are heavier than what they would be when separated.

•

“T-rex’s jaw is not big enough to bite this Lego-man’s head.”

HOW AND WHY TO DO A MIND DUMP

•

“My son put himself in time out.”

Parents reading this probably have their own slew of similar stories. We know children can be illogical, absurd and funny this way, but adults often miss their own irrationalities. As grownups, we can paint an unrealistically dramatic portrait of our situation, failing to see things from a true perspective, just like a child. “Being overwhelmed comes from a breakdown of your thoughts about life, not a breakdown of your life,” lifehack.org writer Siobhan Harmer wisely observed. The children mentioned above can teach us about this concept. Take the child who was crying because there was no more cake, because he had eaten it all. In his eyes, life became distressingly complicated when the cake ran out. An adult will quickly observe that the child has made himself sad. There was a terrible lack of foresight on the child’s part and no accountability. Furthermore, the child fails to see that cake really doesn’t matter that much and that it’s not good for him anyway.

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Think of apps running in the background on your phone, that are draining battery and using data, without you knowing. The purpose of a mind dump is to gather all of your tasks, chores, ambitions and to-dos and have them present in front of you. Step 1: Get a pen and paper

The problem is, each day springs new commitments upon us. The car breaks down, a child gets sick, or one of a million other things happen that we don’t expect. When these surprises pop up, it can be difficult to integrate them into our days. The temptation is to be negative about it and to get overwhelmed, to see it as just another thing to do when you already have too much on your plate. Other responses to feeling overwhelmed include escaping and neglecting your duties, complaining and despair. But the hardiest people in life are the ones who are most open to change. They realize that change is life, not an inconvenience.

HERE ARE THREE THINGS TO DO WHEN A NEW TO-DO POPS UP: 1.

Stop saying, “I’m so busy.” You stress yourself out and those you interact with. These vocal complaints accomplish nothing.

Identify the most pressing thing that needs to be done, and do it! Action is a great way to relieve stress.

Think of your day in context of a year. Stepping back will help you overcome the blip that is today.

“It’s possible for a person to have an overwhelming number of things to do and still function productively with a clear head and a positive sense of relaxed control,” writes David Allen in Getting Things Done. “That’s a great way to live and work, at elevated levels of effectiveness and efficiency.”

REASONSWHY YOURLIFESEEMS COMPLICATED

Step 2: Record all tasks, duties, to-dos on the paper

• You’re thinking of all your commitments at the same time.

Step 3: Re-write this list in order of things that matter the most.

• You assume the worst about future situations.

As you do this, you’re essentially removing the weight of your to-do’s from your mind to the paper. You’re bringing reality into a firmer grasp, which is almost always relieving. Even if it’s a long list, there is something satisfying about knowing the quest ahead of you. There will always be things left undone, but you’ll feel more in control and more satisfied about life.

RESPONDING TO UNEXPECTED TASKS If we could only be left alone, we could complete the stuff we need to do, right?

• You overestimate how much other people care about things. • You’re trying to control the uncontrollable. • You aren’t able to say something is good enough and leave it alone. • You’re caught up in the moment. • You respond negatively to new things that pop up in your life. Sources: lifehack.org, imgur.com

December 2016

APPS TO MAKE MANY ASPECTS OF OUR LIVES BETTER AND SIMPLER. Make a call, snap a picture, text a friend. Is that all our smartphones are good for?

FINANCE

App, App and Away

Sure, we dabble in an occasional game, and of course Facebook and Instagram vacuum up our time, but smart people in countries across the globe are constantly developing apps with better functionality, more practical uses and sleeker design. Itâ&#x20AC;&#x2122;s time we utilize our smartphones like the modern age allows us to.

30 HEALTHY IDAHO

Wallet â&#x20AC;&#x201C; Budget Tracker (Android Only) A clean, reliable budget tracker that connects you to your financial institutions and your purchases in a simple way.

Digit

This app is for saving, which can be a hard habit to form. The app analyzes your spending and removes a small amount from your checking account every so often to put into savings.

Acorns For the inexperienced investor, this app takes small sums of money and invests them for you.

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FITNESS

Jefit This app works as a gym log to keep your fitness goals on track. It includes 1300 exercises to provide inspiration, and the interface is simple.

Runkeeper Track your pace, distance, weight loss and goals with this simple app that represents the best of the GPS fitness app world. With 45 million users, this app is quickly outpacing other apps with similar purpose.

C25K As the acronym suggests, this app helps you get off the couch and be able to run a 5k in 8 weeks (“C” for Couch). It’s a great goal applicable to millions.

Why you should use your bank’s app Some may avoid using a banking app because it is unfamiliar, but doing so sacrifices great convenience that usually won’t cost a dime. Paying bills, moving money to different accounts and depositing checks can be done in seconds, from the comfort of your home. “Using a mobile app to manage and move money is not only extremely convenient but now essential to most users,” said Ryan Caldwell, Founder and CEO of MX, a company that provides digital banking solutions to enhance the account holder experience. “You’re no longer limited by branch hours and burdened with travel. You have more time for what matters when you can deposit checks remotely or transfer funds to another person or account without the requirement of a teller.”

FitStar Yoga and Personal Trainer FitStar asks a simple set of questions at the end of every workout, so you’re not a sheep that gets crushed by generic workout routines. The personalization makes it a good fit for a broad range of people.

Nike+ Training Club Choose from more than 100 workouts crafted by trainers, for a wide variety of fitness levels. You can even pick your focus (get lean, toned, strong or focused). The videos are crisp and reliable.

Sworkit For those tired of YouTube workouts, which sometimes involve a time-consuming search, strange personalities and questionable advice, this is a great app. It lets you get started quickly, and lets you choose a workout duration.

Spring (iOS) Just shuffling a playlist doesn’t always cut it for an exercise session. This app matches your rhythm with the songs of the same rhythm. It’s great for runners looking to escape into their stride with the help of music.

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Continued on next page >>>>>

December 2016

E AT I N G

>>>>> Continued from previous page

HealthyOut Want lactose-free, low-fat food but you aren’t sure where to go? This is a great app for generating healthy ideas. It will show you specific dishes at restaurant chains around you that fit what you’re looking for.

OpenTable

PARENTING

Search restaurants nearby and make reservations from the app. OpenTable is great for the weekends when reservations can be a must. And the app has been around long enough that there is a broad selection of restaurants that participate.

Perfect Produce How do you pick a cantaloupe? How are you supposed to store apples? How do you help avocados last longer? This app will educate you as you make selections in the grocery store produce section, and will help you be smarter about keeping your produce at home.

Family Locator For parents worried about whether their child is where they think he or she is, this is a good app that utilizes the reality that most children have phones now. There are a few apps that offer this service, but Family Locator is probably the best.

Relax Melodies Need to de-stress? Use the soothing influence of sound with this highly rated app, and drown out the worries.

Don’t Cry My Baby

Ingredient1 (iOS)

This highly rated app let’s you choose from lullabies, instrument noises, white noise and more to calm your baby. Some other options are heartbeat, storm, dryer, tapwater and bird.

This is a good app for finding new things to cook at home. It lets you list ingredients you like and dislike, and suggests foods to make based on your profile.

Farmstand (iOS) This app connects you with locally grown food by pointing you to farmers’ markets, and connecting you with the local community of local food consumers.

AllergyEats Eating with food allergies is a hassle many parents deal with. This app allows you to find out which restaurants can accommodate your needs.

Kitchen Stories Free recipes, HD videos and photo instructions make this a very popular app. With millions of downloads and a high rating, it’s one to try out.

O R G A N I Z AT I O N / H O M E CalenGoo (Android)

Wunderlist

This is a calendar app you can really manhandle to make it what you want. Sync it with Google calendars or iCloud.

A simple to-do list app that will help you stay organized. Stylish and simple, this app has millions of downloads.

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Photo credit: Colin Erricson/www.robertrose.ca

The Medical Doctors at Idaho Weight Loss are

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

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.

Call: 208.343.3652

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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 HOW DO WE HANDLE GATHERINGS? Only weight loss center in America with 3 physicians certified by the American WHAT SHOULD I DO AT THE FOOTBALL TAILGATE? Board of Obesity Medicine CAN I HAVE CAKE AT MY CHILD’S Recipient of the 2007 Best Weight Loss Doctor in America awarded BIRTHDAY PARTY? by ASBP Program has already spread to 21 states We have a simple approach to help these times.

S K U S H OW FREE WEIGHT LOSS ASEMINARS YOUCall R INStoday! Seating is Limited. UR ANCE M

AY RE-2:00 Only Weight Loss Center In America IMBPM Wednesday, December 28 - Boise

YO U R V I S I U R S E TS! 20

Monday, January 2 - Boise - 12:00 and 7:30 PM Tuesday, January 3 - Nampa - 12:00 and 6:30 PM American Board Of Obesity Medicine Wednesday, January 4 - Boise - 7:30 PM

8.343.265

Board Certified Obesity Medicine Doctors Costs less than W. Allen Rader, MD you think 801 N Stilson Road, Boise ID 83703

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.”

Thursday, January 5 - Teleseminar - 8:00 PM Send request to info@idahoweightloss.com

Visit: IdahoWeightLoss.com 208-343-3652

idahoweightloss.com 1162 Eastland Drive, Suite 5, Twin Falls, ID 83301

Call: 208.420.9310

133 N Whitley Road, Fruitland, ID 83619

Call: 208.739.5679

11118 Moss Lane, Nampa, ID 83651

Call: 208.936.4030 December 2016 33

DANGEROUS APPS FOR

KIDS P HOTO CR E D I T: AL EJA N DRO A R AO S

If you think you’ve finally got Facebook figured out and there’s no way anything bad could get through to your kids, I’m sorry to report that your kids are starting to veer away from Facebook. According to a Pew Center Research survey, teenage Facebook users began declining in 2013, apparently because their parents and other adults are active on there and, to the dismay of the young, have it figured out. The survey found that instead kids are now active on other sites and apps. So here is a list of some popular apps that can be dangerous in the hands of unsupervised kids.

YIK YAK

SNAPCHAT

ASK.FM

KIK

This is an anonymous social wall, which is often used to post anonymous hurtful posts about kids’ peers or to send anonymous threats against schools. “Yaks,” which is what the comments and messages are called, can be voted up or down by users to make them more visible in “yikkers,” or users, feeds.

This app allows users to send and receive photos and videos that disappear within seconds. This seemingly temporary sharing empowers users to send risqué photos, but most users don’t realize that these photos can still be stored and saved with screen-shots.

This app features a question-and-answer format, and users ask questions for anyone to answer. There have been significant reports of cyberbullying and even reports of suicide linked to ask.fm. There are loose regulations and monitoring, so often this behavior goes unreported until the damage is done.

This is a kind of texting app, but more personal. It doesn’t require a phone number so users can text with people outside of their phone contacts or whomever they find. Reviews on the Google Play store indicate that this app is often used to hook up with strangers for sexting, so be aware of that if you see it on your kids’ mobile devices.

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Stats To Consider VINE

TINDER

WHISPER

From funny videos to graphic porn, Vine is Twitter’s mobile app that consists of short loops of video, and it’s all too easy to accidentally stumble upon extremely graphic content.

You may have heard of this popular dating app among young adults, and although it is rated for 17+ users can be as young as 13 to register. This app uses its users’ locations to find others in their geographic location. If two users “like” each others’ profiles by swiping right on the app, they can then view their photos and instant message them. The geo-location and anonymity makes it dangerous, as anyone can say they are anyone on this app, and then start searching for matches nearby.

Focused around anonymity, this app allows users to make messages or confessions on images or graphics, and other users can interact with those images. The problem is the overly personal information that is shared in conjunction with the visibility of the user’s location.

73%

of teens have access to a smartphone.

15%

of cell-owning teens ages 12-17 say they have received sexually suggestive nude of nearly nude images of someone they know via text messaging.

35 % BLENDR

TUMBLR

Similar to Tinder, this app is meant to connect people in the same geographic location, by viewing profiles of people with their pictures, chatting with them, and rating their “hotness.” But anybody can be anybody, and younger users should use caution.

A popular photo and video sharing app, Tumblr displays users’ photos and videos for the entire world to see unless one goes through the difficult hoops to set up privacy settings. Searches for certain dangerous topics, such as “suicide” or “rape” lead to hundreds of images and other sources of content that may glorify dangerous activities.

This app is often used as an alternative to texting, and 650 million people use it every day. It is even more popular than the Facebook messenger. Teens love it because of the privacy, which is exactly why it’s dangerous. There is no age enforcement mechanism.

A poll of 11 to 17-year-olds by McAfee, an internet security firm, found that 35% experienced cyberbullying in the past year.

7% In 2014, the co-founder of Tinder said that 7 percent of users were between the ages of 13 and 17.

40% of all teenagers have posted or sent sexually suggestive messages.

INSTAGRAM

CYDIA, POOF, SBSETTINGS

This app is wildly popular, but also a portal for pornographic or inappropriate content in the wrong hands. Although there are options to flag inappropriate content, more than enough still exists. Cyberbullying by trolls is also a common problem on Instagram, but this can be prevented by ensuring profiles are set to private and followers are screened.

These apps are icon-hiding apps. If you’re already diligent about checking your youth’s phone, they may have found a way to keep some questionable apps hidden by the use of these apps. Google these to see what the icons looks like, so you can watch out for them.

Keep in mind that the best offense when it comes to monitoring dangerous online activity is a good defense. Set rules you’re comfortable with about apps and sharing information online. Know how to work the privacy and filtering settings of each app, and keep a note of any apps you hear about in the news associated with any problems. Keep an open dialogue with your kids about their app and internet usage, and most importantly let them know you’re on their side to help them win and succeed in life, so they know you are their safety net when a problem does arise. WRITTEN BY ANGELA SILVA

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15% of teens who have sent or posted nude/ semi-nude images of themselves send these messages to people they have never met, but know from the Internet.

10% About 10 percent of teenagers have experienced unwanted sexual

solicitation online. Sources: Pewinternet.org, dosomething.org, University of New Hampshire

December 2016

TIPS

Original San Antonio Chili

To reconstitute dried chiles, remove the stems and place in a heatproof bowl. Add 2 cups (500 mL) boiling beef stock and soak for 30 minutes, weighing the chiles down with a cup to ensure they remain submerged.

If you want to make a version of this dish that is similar to the one made by former U.S. President Lyndon Johnson, substitute venison for the beef. You can also cube a beef chuck roast and use it in place of the stewing beef.

If you are looking for the ground beef chili your mother made for Friday night dinner, this isn’t it. If instead you want to taste what amounts to a fabulous, highly spiced beef stew, then I highly recommend this chili. Leftovers reheat well. • Blender • Dutch oven 2 each ancho and guajillo chiles, reconstituted (see Tips) 1⁄2 cup fresh cilantro leaves and tender stems 2 tbsp pure lard or oil 1 lb each trimmed boneless stewing beef and stewing pork, cut into 1⁄2-inch cubes and patted dry (see Tips) 2 onions, thinly sliced on the vertical 6 cloves garlic, minced 1 tbsp each ground cumin and dried Mexican oregano Salt and freshly ground black pepper 1 serrano or jalapeño pepper, thinly sliced (optional) 6 green onions (white and green parts), very thinly sliced (optional) Crumbled Mexican cheese, such as soft cotija 1. Transfer reconstituted chiles with liquid to blender. Add cilantro and purée until smooth. Set aside. 2. Meanwhile, in Dutch oven, melt lard over medium-high heat. Add beef and pork, in batches, and brown on all sides, about 2 minutes per batch. Transfer to a plate as completed and set aside. Reduce heat to medium. 3. Preheat oven to 325°F (160°C). Add sliced onions to pan and cook, stirring, until softened, about 4 minutes. Add garlic, cumin and oregano and cook, stirring, for 1 minute. Return beef and pork to pan. Add reserved ancho and guajillo chile mixture and stir well. Season to taste with salt and black pepper. Bring to a boil. Cover and transfer to preheated oven. Bake until meat is very tender, about 2 hours. 4. Ladle into warm soup plates. Garnish with serrano pepper (if using) and green onions (if using). Sprinkle with cheese. Courtesy of The Chile Pepper Bible by Judith Finlayson © 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

Makes 6 servings

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This is an updated version of classic French pots de crème. You won’t taste the chile, but it adds appealing depth to the flavor of the chocolate. Served with a big dollop of sweetened whipped cream, this dessert is a welcome indulgence.

TIPS

Chile-Spiked Chocolate Pots

This makes four 1⁄2-cup servings. If you prefer, you can make 6 smaller servings, reducing the cooking time slightly. To make these chocolate pots in your slow cooker: You may need to play with cups or ramekins to find 6 that will fit comfortably in your slow cooker. Demitasse cups make a spectacular presentation. I also use taller French porcelain ramekins, which fit nicely in my largest (7-quart) slow cooker. Place them in the stoneware insert and pour in hot water to come halfway up the side of the cups. Cook on High for 1 hour, then cool and chill as directed. If your slow cooker will only accommodate 4 ramekins, they will obviously be fuller, so expect the cooking time to be closer to 2 hours.

Vegetarian Friendly Gluten-Free Friendly • Fine-mesh sieve • 4-cup heatproof glass measuring cup or heatproof bowl with spout • 4 to 6 tall ramekins or demitasse cups (see Tips) • Large roasting pan 31⁄2 oz bittersweet chocolate, coarsely chopped 3⁄4 cup heavy or whipping (35%) cream 3⁄4 cup whole milk 1⁄4 cup granulated sugar 2 eggs 1 egg yolk 2 tbsp unsweetened cocoa powder 1 tsp Aleppo pepper, divided 1⁄2 tsp vanilla extract Pinch salt Sweetened whipped cream 1. In a medium saucepan, combine chocolate and cream. Cook over low heat, stirring, until chocolate is melted. Add milk and sugar, whisking well to combine, and bring to a simmer. Remove from heat. 2. In a medium bowl, beat together eggs, egg yolk, cocoa powder, 1⁄2 tsp of the Aleppo pepper, vanilla and salt. Whisk in 1⁄2 cup of the chocolate mixture until well combined. Gradually whisk in remaining chocolate mixture until blended. 3. Preheat oven to 350°F. Place fine-mesh sieve over measuring cup and strain chocolate mixture into cup. Pour into ramekins and sprinkle remaining Aleppo pepper over top. Cover ramekins tightly with foil. Set in roasting pan and pour in enough boiling water to come halfway up the sides of the ramekins. 4. Place pan in preheated oven and immediately reduce the temperature to 325°F. Bake just until the centers of the custards quiver, about 25 minutes. 5. Remove ramekins from pan and let cool completely. Refrigerate until well chilled, about 4 hours. Serve each with a dollop of whipped cream. Makes 4 to 6 servings

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December 2016

FOOD

Tips for Foolproof Fondue Fun THERE’S NOT MUCH TO DISLIKE ABOUT A VAT OF DELICIOUS MELTED CHEESE, UNLESS YOU’RE LACTOSE INTOLERANT. FONDUE HAS LONG BEEN A FAVORITE PARTY TREAT AND GREAT DATE NIGHT FUN. IF YOU’VE NEVER HAD FONDUE OR NEVER BEEN ABLE TO DO IT YOURSELF, HERE’S YOUR CHANCE TO LEARN ALL ABOUT HOW TO DO FONDUE RIGHT.

1. CHEESE Not all cheese is created equal. Picking the right cheese is the first step to fondue success. Gruyère, Swiss, or Cheddar are all great options. These cheeses have a robust, but not overpowering, flavor that pairs well many different foods.

2. BASE

3. VARIETY

A good base goes a long way. Every fondue needs a good base to give it the right consistency. Acidic wines, such as white wines, pair very well with fondue. If you prefer to make yours without alcohol, substitute milk with 2-3 tbsp. of lemon juice for the added acidity.

There’s beauty in variety. Even though bread is the traditional dipping food of choice, don’t be afraid to branch out. Try vegetables like broccoli, carrots, cauliflower or cornichons, fruits like Granny Smith apples or pears, or different kinds of breads like pretzels.

4. CONSISTENCY Consistency is key. The consistency of your cheese fondue, as already mentioned, can make or break the dish. Achieving the right consistency requires more than just melting cheese in a pot. You’ll need to use a thickener to get your fondue just right. Shredding your cheese and tossing it lightly in some flour or cornstarch should give your fondue the consistency of warm honey when it’s ready.

5. PATIENCE PATIENCE IS A VIRTUE. Don’t add the cheese all at once. Adding the cheese gradually and monitoring the cheese as it’s melting will give your fondue a finer, smoother consistency. The amount of cheese you’ll use may differ slightly from the recipe. You might not need all the cheese or you might need more. Going slow is the best way to make sure you get just enough for the perfect dish.

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Cocoa

CUSTOMIZED IDEAS

HOT CHOCOLATE is a go-to during the holidays, but how can you make that hot comfort drink your own, and make guests notice something different? For people who want something more than marshmallows and peppermint sticks, keep reading.

2. BUTTERSCOTCH TOPPING

4. GINGER

This one seems like a no-brainer. So why haven’t you tried it before?

3. A BIT OF CHOCOLATE

1. CINNAMON

Melt a bit of chocolate in your instant mix chocolate, and you’ll find the flavor improves exponentially.

Put a pinch of cinnamon in your hot cocoa to shake things up. Friends and family will be wanting the secret.

5. CHILI POWDER If you don’t believe us, just take a look at Mexican hot chocolate recipes. Our brothers down south have it figured out.

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Only if you feel daring. A strange but delicious twist.

6. PEANUT BUTTER Reese’s lovers unite around this new favorite. Just plop a little peanut butter in your steaming mug, and let it melt to create an amazing concoction.

7. MAPLE SYRUP This legendary topping does well in hot chocolate, just like it does well on a thousand breakfast foods.

December 2016

RECIPES White Chocolate Cranberry Hazelnut Brownies

Makes 48 brownies (1 brownie per serving)

I’m sure this creamy white chocolate brownie, loaded with hazelnuts and cranberries, will become one of your favorites.

What you’ll need: Preheat oven to 375°F (190°C) 8-inch square cake pan, greased 6 squares (1 oz each) white chocolate, chopped 3⁄4 cup granulated sugar 2 eggs 1/3 cup butter, melted 1 tsp vanilla 11⁄4 cups all-purpose flour 3/4 tsp baking powder 3/4 cup coarsely chopped hazelnuts 1/3 cup dried cranberries

In a small saucepan over low heat, melt white chocolate, stirring constantly, until smooth. Remove from heat and set aside.

In a bowl, whisk sugar and eggs until blended. Whisk in melted butter and vanilla. Combine flour and baking powder. Stir into egg mixture alternately with melted chocolate, making 2 additions of each and mixing until smooth. Stir in hazelnuts and cranberries. Spread evenly in prepared pan.

DIABETICFRIENDLY RECIPE

Bake in preheated oven just until set and golden, 25 to 30 minutes. Let cool completely in pan on rack. Cut into bars or squares.

Nutrients Per Serving: Calories 72 Carbohydrate 9g Fiber 0g Protein 1g Fat, total 4g Fat, saturated 2g Cholesterol 11mg Sodium 23mg Excerpted from 150 Best Diabetes Desserts edited by Barbara Selley © 2008 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved. Link: www.robertrose.ca/book/150-best-diabetes-desserts

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RECIPES Lemon Poppy Seed Loaf

Makes 20 half-slices (1 half-slice per serving)

The lemon glaze on this loaf adds a lot of flavor but only a small amount of carbohydrate.The small quantity of icing sugar contributes about 2 grams of carbohydrate per serving.

What you’ll need: Preheat oven to 350°F (180°C) 9x5 inch loaf pan, sprayed with nonstick vegetable spray 3⁄4 cup granulated sugar 1⁄3 cup soft margarine 1 egg 2 tsp grated lemon zest 3 tbsp freshly squeezed lemon juice 1⁄3 cup 2 percent milk 11⁄4 cups all-purpose flour 1 tbsp poppy seeds 1 tsp baking powder

In a large bowl or food processor, beat together sugar, margarine, egg, lemon zest and juice, mixing well. Add milk, mixing well.

Combine flour, poppy seeds, baking powder and baking soda; add to bowl, mixing just until incorporated. Do not overmix. Pour into pan and bake for 35 to 40 minutes or until a tester inserted into center comes out dry.

3. DIABETICFRIENDLY RECIPE

Glaze: Prick holes in top of loaf

with fork. Combine icing sugar with lemon juice; pour over loaf.

Nutrients Per Serving: Calories 102 Carbohydrate 16g Fiber 0g Protein 2g Fat, total 4g Fat, saturated 1g Cholesterol 10mg Sodium 94mg

Excerpted from 150 Best Diabetes Desserts edited by Barbara Selley © 2008 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved. Link: www.robertrose.ca/book/150-best-diabetes-desserts

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December 2016

GIFT

OTHER IDEAS, AT A GLANCE

GUIDE Grown Alchemist Lip Balm If you want natural, Grown Alchemist is for you. This lip balm has antioxidants, triglycerides, watermelon seed extract, rosehip, argan and more.

Gucci Guilty EAU DE TOILETTE (FOR WOMEN) At first, the scent is feminine and floral, but subsides into a rich, amber base with notes of patchouli.

Dino Lamps

$39 – firebox.com

$29 – grownalchemist.com

Thirstystone Natural Stone Coasters

$115 – 2.5 oz.

$14 – amazon.com

POUR HOMME (FOR MEN) A charismatic, familiar and captivating scent. Ingredients include Italian lemon, crushed green leaves and pink pepper. $88 - 3 oz.

The Beard Bib

Attach an end to the mirror, and an end around your neck for a cleanly shave.

De Buyer Swing Mandoline Slicing thin can be nerve wracking, which is where this cool kitchen device comes in handy. Potatoes, carrots and more will turn out even and beautiful.

$31 – firebox.com

$80 – amazon.com

A simply made device that magnifies a phone screen by up to 8x. It works on iOS and Android.

Smartphone Projector

$23 - www.smartphoneprojector.com

Casper Pillow What better gift than a good night’s rest? Casper’s pillow is made with a dual-layer construction with a 2” gusset and low friction fibers that allow for better air flow (to keep the pillow cool). It has a nice balance of sink versus support, which is what comfort is all about. It’s good for back and side sleepers especially.

Lumio Lamp

A light that comes in the form of a book. It’s a highly-acclaimed, award-winning design. Open the book for light anywhere.

$75 – Casper.com

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$125 - $190 – hellolumio.com

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Stocking Stuffers PopSocket We were a little dubious when first using this simple device that sticks to the back of your phone to expand (two lengths) as a stand and grip. But over time, we liked the extendable grip, making it easier to hold our phones for a long period of time. Our favorite feature, however, was the simple car PopClip in companionship with the PopSocket, which allows you to easily access you phone on a car dash.

Ivation Battery-Powered Handheld Portable Shower Just stick one end in a bucket, sink, or basin, and have a gentle shower with this handy pump. Useful for camping, yes, but also for other outside tasks. $29.99 – amazon.com

$10 - PopSocket $10 - PopClip popsockets.com

FORMcard This fascinating product let’s you fix stuff and create instantly. Say there is a nut you can’t unscrew because you don’t have the right tool. Just pop this card in water, and it becomes malleable. Then shape it around the nut, and wait a bit, and it will become a hard plastic shape that can turn the nut. After you’re done, pop it in water and it will regain its shape. FORMcard is a handy, pocket sized card of meltable bio-plastic that can be used to fix the world! $8 (for 3 cards)– indiegogo.com

Olio E Osso Lip Balm Smart Mass Kinetic Sand Secur Ultimate Solar Charger This folding solar panel (6” x 10.5” when collapsed) is great for the active, environmentally conscious people. It has a 10,000 mAh lithium battery and two USB ports with a smart chip for fast charging. It has a simple mechanism for standing up on its own, and it has a waterproof pouch to hold charging electronics. It takes 7-8 hours to fully charge, but that gives you enough juice to charge multiple devices. $125 – securproducts.com

Like wet sand, but without the mess. Mold it, squish it, shape it.

$28 – olioeosso.com

$9.99 – thinkgeek.com

Too Faced Shadow Insurance Primer A popular product that locks down eye shadows and intensifies color to ensure crease-proof, fade-proof, waterproof wear for up to 24 hours. $20 – Toofaced.com

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This hip company out of Portland makes some unique, natural balms that make a fun gift.

Ciaté London Antique Brooch Nail Polish An attractive gold, with unique golden flake texture that will make any girl feel glamorous. $15 – us.ciatelondon.com

December 2016

Snack Review

CINNAMON RAISIN SWIRL PEANUT BUT TER Cinnamon Raisin Swirl is peanut butter blended with cinnamon and raisins. It’s like spreading your peanut butter on cinnamon raisin bread without the bread. It’s delicious on apples, bagels or straight from the jar. $6 – ilovepeanutbutter.com

NEED SOME BETTER SNACK OPTIONS AROUND THE HOUSE OR ON THE GO? TRY THESE. PICKY BARS Picky bars are more than fun packaging and names (Cookie Doughpness, Need For Seed); they provide a wide variety of excellent ingredients and nutrients. They are healthy protein bars made out of real food, not some chemical concoction. 10 Pack – $27.50, pickybars.com

HALO TOPICE CREAM

Healthy ice cream that tastes like ice cream? It sounds to good to be true, but we were very impressed. Low calories, high protein, low sugar, and excellent taste. It’s available at most stores.

CHEF’S CUT JERKY Have you ever tried uncured bacon jerky? Well, it’s time. The sriracha flavor is our favorite, though the applewood isn’t far behind. It’s available at most stores, or online.

halotop.com

chefscutrealjerky.com

B’MORE ORGANIC SKYR SMOOTHIES

LATE JULY MULTIGRAIN TORTILLA CHIPS

Who knew Iceland has its own kind of yogurt? It was a pleasant surprise for us. These smoothies are low in sugar, high in protein, and have some excellent probiotics. We liked the mango banana best. B’more smoothies are available in select grocery stores.

Chips are usually not wholesome, but these can be munched on frequently for good nutrition. The lime and sweet potato flavors offer an intriguing new experience to the taste buds. They are available in select stores, so visit their website to know where to buy.

bmoreorganic.com

latejuly.com

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ALZHEIMER’S 10 COMMON WARNING SIGNS

The holidays are intended to be a time of joyous celebration. As the holidays approach, many long distance family members will visit their aging parents or other loved ones, perhaps the first opportunity in several months to personally observe older relatives. Often it will allow us to observe a loved one’s situation through new eyes.

THE ALZHEIMER’S ORGANIZATION PROVIDES FAMILIES WITH 10 COMMON WARNING SIGNS OF DEMENTIA. COMMON WARNING SIGNS*: 1. Memory Loss that disrupts daily life 2. Challenges in planning or solving problems 3. Difficulty completing familiar tasks 4. Confusion with time/place

LATEST ALZHEIMER’S NEWS Cancer Drugs for Alzheimer’s Research shows that some cancer drugs may be beneficial for treatment of Alzheimer’s. Specifically, a drug used to treat renal cell carcinoma may help reduce levels of a toxic brain protein linked to Alzheimer’s and Parkinson’s disease. Researchers are looking at ways to repurpose the drug for Alzheimer’s patients. Source: Georgetown University Medical Center

Odor Identification to Identify Alzheimer’s A smell test may be a practical, affordable alternative to more expensive options currently used to detect Alzheimer’s. Research conducted on a senior population over the span of four years showed a connection between the inability to correctly identify odors and dementia later in life. Source: Columbia University Medical Center, New York State Psychiatric Institute

5. Trouble understanding visual images and spatial relationships 6. New problems with speech or writing 7. Misplacing items or ability to retrace steps 8. Decreased or poor judgment 9. Withdrawal from social activities 10. Changes in mood or personality If you or someone you love is experiencing any of the symptoms it may be time to see a good doctor for help. This year make the most of your holiday visit, be a your loved ones best advocate, remembering that checking for warning signs is not for the purposes of judgment or criticism. It’s a check for wellness, wellbeing and safety. It’s done out of love. *www.alz.org/national/documents checklist_10signs.pdf

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December 2016

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Idaho’s Premier Orthopedic Clinic

IS IT ARTHRITIS? WE CAN HELP! Recognizing the symptoms of arthritis can be important for getting treatment as early as possible and avoiding future complications. If you have any of the following symptoms, seeing a Board Certified/Board Eligible Orthopedic Physician can help. • Soreness and stiffness in the hips, knees and lower back. The soreness can come after inactivity or after the joints have been overused • Stiffness goes away after movement • Pain in your joints is worse after you’ve been active, or toward the end of the day • Movements are limited • Tenderness or pain when the joints are touched It is very important to get an accurate diagnosis from a medical doctor.

Urgent and Same Day Appointments Call Today

208-895-0888

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

Craig R. Jamison, PA-C

John Q. Smith, M.D.

Hodaka Abe, PA-C

Robert G. Hansen, M.D.

Bryce Wikfors, PA-C

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Branden Florence, PA-C

Jonathon C. Wolf, M.D.

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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 December 2016

Proven Orthopedic and Spine Care HEALTHGRADESÂ® EXCELLENCE AWARD FOR JOINT REPLACEMENTTM: TOP 10% IN THE NATION - Healthgrades, 2017

HEALTHGRADES FIVE-STAR DESIGNATION FOR TOTAL KNEE REPLACEMENT - Healthgrades, 2015-2017

HEALTHGRADES FIVE-STAR DESIGNATION FOR BACK SURGERY - Healthgrades, 2017

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