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GIVE HIM A SUPER START! Don’t let preventable diseases sideline your little super hero. Vaccinating your child protects him against preventable diseases like pertussis (whooping cough), measles, meningitis, and chicken pox. Get your child immunized and help knock out disease.
CHOOSE TO IMMUNIZE! It’s the powerful defense that’s safe, proven, and effective.
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JA N / F E B 2 0 1 7
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Morning Glory Mornin g Workout
Free Time Guide
The surveys are in—most of us stink at using free time wisely. Here are some ways to take hold of your leisure time to rejuvenat e and find joy.
Here is a morning workou t to get your day rolling in the right way, utili zing low-impact exercises that won’t leave your joints aching.
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How to Work Out to Reduce Stress
We’ve heard it before: wor king out is great for reducing stress. But som e workouts are better than others for relie ving that tension.
20
9 Breakfasts For Busy Mornings
It’s hard to know what to eat for breakfast, when we’re just starting to get our minds working for the day. This leads to some uninspired decisions. Let’ s change that!
22
Fruit Sugar Versus Table Sugar: What’s the Difference?
We’re hearing about people skipping out on fruits because of their sugar content. Here are a few reasons why that is a bad idea.
PLUS: Date Ideas Wake Up Right Meal Planning
Good Mornings Start th e Night Before
It’s hard to have a good day without a good morning, and it’s hard to have a good morning without setting the stage the night before.
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Healthy
FROM THE EDITOR
ROCK IT! 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 electrically-charged 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 light-switches 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, and motivated. The science of human energy is fascinating, and constantly
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
IDAHO
®
JANUARY 2017
updating. This issue, we want to help readers find ways to “rock it,” taking their fitness, nutrition and wellness to a better place. Gaining, maintaining and spending energy the right way is essential to a vibrant life. 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 that can up our life’s tempo. 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. 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. We also need to be careful about spending time TV-side if we want to rock it. It’s estimated that 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 todo list, the more we lag and drag. Worry is a definite brain-drain. Some quick solutions include stealing a power-nap, 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 bag of nuts and avoid sweets. You can stretch, do pushups, or take a quick walk.
VOLUME VIIII, № 1
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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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, like an electric guitar unplugged from an amp. 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 rock it!
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January 2017
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You Should Know
Fitness Myth Lifting weights will make women
BULKY
Rest assured ladies, looking like a body builder doesn’t happen overnight. Yet many women still avoid starting a serious weight lifting regimen because they’re worried they might end up looking like the “Govenator” circa 1980. The reality is that women don’t have enough testosterone to bulk up and build extra larger muscles. Plus, if you’re skipping the weights, you’re not only missing out on a rewarding workout, you’re also missing out on some great health benefits. Weight lifting is great for toning your muscles and it strengthens your bones.
DON’T LET YOUR DOG LICK YOUR FACE Bacteria, viruses and yeast that dogs can carry are sometimes harmful to humans, researchers say. Some bacteria that dogs can pass to humans includes clostridium, E. coli, salmonella and campylobacter. Source: nytimes.com
We Might Be More Susceptible to Infection at Certain Times In the Day Researchers at Cambridge recently found that as bedtime approaches, we may be more susceptible to disease. They found that a virus in mice replicated 10 times more in mice who were bedding down for a rest than in mice that were active. They found a similar phenomenon in mice whose circadian rhythms were interrupted. This could have implications for people without a regular sleep schedule.
Source: Proceedings of the National Academy of Sciences
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Why is Garlic Breath So Terrible? Minced garlic releases four “volatile sulfur compounds” that our noses are very sensitive to, according to Popular Science. These sulfur compounds are absorbed into the bloodstream and become vaporized while going through the lungs, resulting in bad breath.
LISTEN UP GUYS!
Fruits and Veggies Less Nutritious Now Than 1950 Compared to 50+ years ago, the fruits and veggies of today have significantly less protein, calcium, phosphorous, iron, riboflavin and vitamin C, research shows. This may be because of fruit and veggie modification have been modified to be bigger, resist climate change, and resist disease.
Important Advance In the Battle Against Opioid Addiction One challenge for those overcoming an opioid addiction is to properly take their withdrawal medication. During treatment, missing a medication can lead to relapse. Now, the FDA has approved Probuphine implants that are placed under the skin, delivering a constant small dose of buprenorphine, an opioid that combats withdrawal symptoms when taken in low doses. The FDA states that Probuphine implants should be part of a “complete treatment program that includes counseling and psychosocial support.” Source: fda.gov
Does Cold Weather Increase Our Chances of Getting Sick? Rhinovirus, which causes the common cold in most cases, replicates more easily in cooler environments. But science hasn’t determined if that is because the immune system works worse in cold conditions, of if the virus works better. Recent research from Yale found that in lower temperatures, the immune system failed to produce as many proteins called interferons, which battle disease. Their research suggests that the immune system is more active when the body temperature is warmer. Source: popsci.com
Source: Journal of the American College of Nutrition
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HOW SUPPLEMENTS FIT INTO
THE WEIGHT-LOSS EQUATION W R I T T E N B Y TAT I A N E L S O N , B S , M H , I R I D O L O G I S T S P E C I A LT Y D I E T C OAC H C OAC H . G O O D E A RT H @ G M A I L . C O M
A
re you one of the millions thinking ahead to shedding holiday pounds and creating a healthier lifestyle in 2017? If you are looking to build a leaner and healthier body, don’t jump on the bandwagon of roller-coaster diets this year. Instead, try switching your focus to loading up on essential nutrition. You can do this by adding key supplements to the equation and getting your healthy lifestyle going. How can supplements help with weightloss? Simply by helping you feel satisfied, a feeling called “satiety.” In your brain, the hypothalamus monitors satiety through hormones. Raising satiety hormones can reduce your appetite. On the other hand, if you don’t get the right nutrition, a hormone called “ghrelin” increases and causes hunger cravings. For instance, if you lack a certain vitamin or mineral in your diet, you may get hunger cravings until you consume that nutrient. Once you satisfy that need, the cravings subside and satiety hormones increase so you feel satisfied again. This is why taking a multi-vitamin and multi-mineral are the first keys to supplementing. Protein drinks are proven in studies to be one of the most satisfying supplements you can add to your daily routine. Protein naturally raises satiety hormones and lowers hunger hormones. Getting enough protein feeds muscles, provides building blocks for DNA, and provides amino acids needed for clear brain function. One study showed that taking 55 grams daily of whey protein for 23 weeks
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increased weight-loss and fat-loss with no other diet changes in overweight or obese people. Deciding how much protein you need depends on how active you are. If you work out intensely for one or more hours per day, a basic rule of thumb is to take one gram of protein per pound of lean body weight. If you are not as active, you may do well on half of that dose. Healthy fats, like essential fatty acids (EFAs), are found in fish oil, flax, chia, or other EFA blends, and can help nourish your entire body and may help increase fatburning. Getting enough EFAs may even satisfy fat cravings. Typically, 1000 mg or more daily of these oils is a great starting point. One particular Omega 6 fatty acid, called conjugated linoleic acid or CLA, is specifically designed for fat-burn. It works by blocking an enzyme called lipoprotein lipase that breaks down fats in the bloodstream to prepare them to be stored in fat cells. To be effective at blocking fat storage, studies have shown that “taking 1.8 to 6.8 grams daily seems to decrease body fat mass, increase lean body mass, and reduce waist and hip circumference in some patients.” To help convert EFAs into energy in your cells, try taking them with Acetyl-L-Carnitine. Healthy metabolism for weight loss requires that your thyroid gland is healthy. The thyroid makes the hormones
T3 and T4 that not only regulate your metabolism but help your body with energy production. To make T3 and T4, the thyroid needs natural iodine in combination with the amino acid L-tyrosine. L-tyrosine is also a building block to dopamine, adrenaline, and noradrenaline which can contribute to happier emotions and higher energy. Use food grade supplements containing natural iodine from products like kelp, dulse, or potassium iodide. It is important to get a minimum of 225mcg daily or higher. Helpful doses of Tyrosine can vary from 400mg to 1000mg or more. When planning a healthy routine for 2017, remember that there’s no “magic bullet” for weight loss, but supplements can help with the equation. The body works like a well-tuned symphony and if each “instrument” is finely tuned with the right nutrition, the result can be a magnificent performance of optimum vitality!
REFERENCE Source: Natural Medicines Database See article on Healthy-Utah.com for complete citations list.
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January 2017
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WELLNES
BRING ON THE
A
recent study done by researchers at Brigham Young University in Provo, Utah, brought on some interesting new findings about sunshine. You’ve probably heard that an adequate amount of sunshine is needed to help decrease emotional distress, and this is true, but just how much? And do temperature, pollution and rain affect our mental health as well? Clinical professor of psychology at BYU Mark Beecher performed a questionnaire study on over 16,000 students to assess the correlation between weather and depression. Results showed that the amount of sunshine people get in a day is strongly connected to their mental health. Normally, people think that rainy or polluted days play a role in emotional
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distress, but Beecher’s team didn’t see any of that. Environmental factors such as cloud cover, wind, and temperature, didn’t seem to have an affect on the student’s distress levels, but this was only if an adequate amount of sunlight appeared that day as well. So what do we do when the days get shorter in the winter? Beecher’s team found an increase in distress levels during the winter months. The season is full of colder, darker days, and people aren’t able to get outside and soak up the sun. Beecher says that therapists should be aware of a rise in patients during this time and that institutions, as well as public health entities, should plan intervention and prevention resources. The shrinking amount of daylight affects the clinical population at large, and
not just those with Seasonal Affective Disorder. While most people will adapt to less sunlight in a healthy manner, it’s important to remember how the winter months can affect those with mental health issues. Therapy can bring positive results, as can other activities recommended by mental health professionals. Spending time in nature, light therapy, and exercise can help combat the symptoms of less sunshine.
WRITTEN BY SA DIE WIRTHLIN
Healthy-Idaho.com
Source: Journal of Affective Disorders, news.byu.edu
THE AMOUNT OF SUNSHINE NEEDED TO DECREASE EMOTIONAL DISTRESS A N D H O W OT H E R E N V I RO N M E N TA L F A C TO R S P L AY A RO L E
BRIAN KERR, MD
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Morning Glory A MORNING WORKOUT ROUTINE THAT WILL HELP YOU KICK THE SNOT OUT OF YOUR DAY Stop the alarm, flip on a light and do this workout to get your day started right. Morning workouts should ease into movement, so this workout is designed around easing into your range of motion, leading to some cardio and strength work. YOU’LL NEED:
Some light weight dumbbells
DYNAMIC STRETCHING WARMUP Traditional stretching is static, meaning you bend into a position and hold it, stretching the muscles. It is not recommended to do this without warming up first. Dynamic stretching puts your body through a range of motions, preparing it for more intense physical activity. Try these dynamic stretches:
• Lunge with a twist • T pushup: Complete a pushup, and then lift one arm into the air, turning your body sideways, chest facing out. • Knee to chest
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1. STEP TO KNEE RAISE
y
Get a stable chair or workout platform, about 2 feet tall. Start with one foot up on the platform, with your other foot on the ground. Your weight should be on your foot on the ground. Transfer your weight to the front foot, and lift yourself onto the chair, raising the foot that was on the ground up to a high knee position. Repeat this movement ten times, switch to the other leg, and do it ten more times.
2. SQUAT TO DUMBBELL PRESS
PRO TIP: Put on workout clothes within five minutes of waking up to increase your chances of actually working out.
Hold two dumbbells in front of your chest, with elbows bent, with the dumbbells touching your chest. The dumbbell weight should be moderately light. Go into a squat position. Stand up, and extend into a press, lifting the dumbbells over your head. Repeat this movement ten times. The movement should be smooth, with no jerky transition.
3. PLANK WITH DUMBBELL PULL Go into pushup plank position, with arms fully extended below you, resting on the dumbbells’ grips in either hand. Complete a pushup gripping the dumbbells, and then lift one dumbbell up into your chest. Complete another pushup and lift the other dumbbell. Repeat this movement 10-15 times.
4. DUMBBELL SWING Hold one dumbbell in between your knees, with your arms fully extended. Your knees should be bent in a squat position, but your head should be up, and shoulders back. As you lift out of the squat, raise the dumbbell out away from your body, to about chest level, with arms straight. Control your movement back down to the starting position. Repeat ten times.
REPEAT EACH EXERCISE TWICE.
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January 2017
15
FI T N ES S
WORKING
OUT TO FIGHT STRESS
Exercise For Depression and Anxiety Depression is often characterized by depleted levels of certain neurotransmitters, which are chemical messengers that relay messages from brain to body. Researchers at the University of California at Davis Medical Center recently conducted a study showing that exercise helps replenish these neurotransmitters. Written by Greg Marshall, Fiture Metamorphosis
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In today’s high paced world, stress is a serious problem that requires proactive steps to alleviate, allowing you to live life at the highest level. What I want to do is share the best ways to work out to reduce stress. 1 COMPOUND EXERCISES
2 HIGH-INTENSITY CARDIO
3 YOGA
The first strategy to focus on when working out to reduce stress is to choose compound exercises that will get multiple muscle groups working all at once. An example would be doing exercises such as squats, deadlifts, power push presses or any other move that involves more than just one muscle group.
The second strategy to reduce stress is to choose high-intensity cardio sessions. Whether you do the treadmill, bike, run up some hills, or anything else that is cardio related, you’ll increase your heart rate.
The third workout strategy to reduce the stress in the body is yoga. Yoga is a form of exercise that is highly underrated when it comes to working out. Yoga teaches you how to be present in the moment, which is really good for your mental state as well as for flexibility and strengthening the body.
Compound movements require exertion and concentration, which will help release some of the stress and tension you’ve been carrying around. You’ll find your mind can’t dwell on the stresses of life when you’re in the middle of a set of compound movements.
When your heart rate increases, you are pushing yourself. Therefore, you will increase the body’s natural endorphins which will decrease the stress in your body. You will notice that you feel much more relaxed and positive when you are getting your heart rate elevated. Steady state cardio can help alleviate stress as well, but not as much as high-intensity training, in my opinion.
When you are performing yoga several times per week, one thing that you’ll notice is that it quiets the noise in your head. Yoga increases discipline because it teaches you how to breathe, relax, and control your body, which will in turn control your mind.
Stress is usually caused by not being able to redirect your thoughts into something positive, so by doing the exercises above you will be able to start reducing your stress and feeling better on a daily basis.
W R I T T EN B Y G R EG M A R S H AL L
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In the perfect world you would want to rotate these techniques throughout the week to add variety to your workouts so you stay engaged all week. These are just a few different workout ideas and strategies that you can use to change the way you feel and how you perform at work, home, and with your family on a dayto-day basis.
January 2017
17
Exercise to
PREVENT MUSCLE LOSS I
f your age depresses you, here’s a scientific truth that won’t make you feel any better. By 30, most people are losing one percent of their muscle mass each year (it’s called sarcopenia).
But your fate is still in your hands. Nutritionist Mariam Nelson from Tufts University even says that a lazy 40-year-old is biologically older than a 70-year-old that works out. So whether you’re 28 or 75, eating a diet full of protein and building your muscle regularly is a must.
1. Weight Lifting
By the time we hit middle age, we should start lifting weights at least twice a week to retain our muscle. But starting early can only help, so breakout some dumbbells or strap on some ankle weights. No one is exempt.
2. Resistance Training
While some prefer lifting weights, they’re not required. Body weight exercises like pushups, squats, crunches, lunges and even some yoga can be just as effective. Nutrition professor Douglas Paddon-Jones from the University of Texas says that just “one to two short resistance workouts each week can improve muscle mass and strength.” So, losing sleep trying to make it to the gym every morning isn’t necessary.
3. Cardio Blasting
Even though cardio isn’t purely a muscle building exercise, it’s still a good idea. It improves muscle health, encourages blood flow and helps your body repair itself. So try to jump on the trampoline or grab your bike or three times a week. But don’t stop strength training.
WRITTEN BY LINSY HUNSAKER
Sources: WebMD, The Boston Globe, Care2, and EatingWell
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D, O O G E , H D E T A R B O S E E r TH H T afte s D AN de to renes ui ut so g A rko wo
A GOOD WORKOUT MEANS YOU’LL FEEL IT THE DAY AFTER, RIGHT?
to get healthier, stronger, fitter, etc. Thus, when we work out, we should be pushing ourselves, but that doesn’t mean that we have to overdo it just to see results.
Yes and no. Delayed Onset Muscle Soreness (DOMS) does mean that you taxed your muscles. And whether we like it or not, it is the only way to get significantly stronger. There is, however, a fine line between productive and counter-productive soreness.
Something as simple as feeling more tired halfway through your second set than you did after your first is a good indication that you’ve fatigued the muscles you’re exercising.
Feeling so sore that you can’t get to the gym the next day or the day after is not the kind of sore you want to be. Instead, shoot for an exertion level that allows you to “go hard” again the next day. And when you think about it, it makes sense. Moving more often or getting to the gym 3-5 days a week will be better than being really gungho for one day a week.
Do any more than this and you’ll be hurting the next day.
Consistency is key to any good workout regimen. We’re all familiar with those gym-goers who hit the gym really hard for a couple weeks and then begin to fade (we’ve all probably been this person once or twice). They get frustrated with a lack of results, but any devoted gym-goer knows that consistency spells results.
Ultimately, good sore and bad sore depends on where you’re standing. If you’re trying to build muscle and make big gains in strength, then soreness is what you’re shooting for. If you’re aiming to slim down and tone your muscles, soreness might not be what you’re hoping for the next day. You’ve also got to listen to your body. Make a mental note of how many sets, what weight, etc., you do and how you feel the next day. If you’re really sore, use a lighter weight or do fewer reps. Don’t forget that workouts should build over time, however, so no soreness after the gym probably means you aren’t going hard enough.
So, now you may be asking, “how do I know when I’m overdoing it?” Well, this is good question. Working out is an inherently goal-based activity. We’re striving for something, trying
Finding the right mixture of exertion and soreness is an important step in the recipe for consistency and long-term fitness success.
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9
SIMPLE BREAKFASTS FOR BUSY MORNINGS
Sometimes it seems impossible to avoid packaged foods when we only have a few minutes before we need to walk out the door. Here are some simple recipes with only a few ingredients that offer the nutrition you need in the time you have.
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1
Avocado, Toast and Egg Forget butter, and spread mashed avocado on your toast, and then top it with an egg. If avocado isn’t your thing, try topping your toast with tomatoes and eggs, with some herbs and a little cheese. Ricotta and basil is a good mix.
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2 3 4 5
Frozen Nutty Banana Take some firm but ripe bananas, cut them in half, and peel them. Put them on something freezer safe, and put a stick in the cut end. Then spread almond, cashew or peanut butter on the bananas, and top them with granola, chia seeds, cinnamon, or whatever your heart desires.
Breakfast Quinoa Cups Combine 2 cups of cooked quinoa with 2 eggs and a cup of spinach. Add a cup of shredded cheese, and season with salt and pepper. Mix, and portion into a greased muffin tin. Bake at 350 degrees for 15-20 minutes.
Zucchini Oatmeal, or Zoats Combine oats, grated zucchini and enough water to cover, and microwave it for about two minutes. Then go crazy, adding whatever your heart desires. Some people like protein powder, almond milk, fruits, nuts, berries, etc.
Cheesy Spinach Baked Eggs For a twist on the typical fried egg breakfast, put some butter or oil in a muffin pan or some ramekins. SautĂŠ some spinach for a few minutes, and add to the muffin spots or ramekins. Then crack an egg in them, and bake for about 15 minutes. With some English muffins, it makes an awesome, quick meal.
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Overnight Oats Put chia seeds, vanilla, milk, oats, and yogurt, and berries of your choice in a container and seal overnight. You can heat the mixture the next morning, or eat it cold. Concoct your favorite version of this simple meal. Some like Greek yogurt, maple syrup, peanut butter, cocoa powder, coconut or raisins.
7
Stuffed Apples Cut an apple in half and cut out the core. Fill with a nut butter of your choice, along with oats, granola, raisins, etc.
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Open-Faced Breakfast Sandwich Toast and eggs don’t sound too exciting, but if you fry the egg with olive oil, spinach (or arugula) and lemon juice, and put some ricotta on the toast, it makes a pretty tasty morning sandwich.
2-Ingredient Banana Pancakes Mash a banana, and stir in a couple of eggs. Fry the batter into pancakes, using butter to keep it from sticking. Top with nuts, cinnamon, honey, etc. You can mix vanilla into the batter for a richer flavor.
January 2017
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Hate Mondays? This is for you.
Good Mornings Start the Night Before It’s hard to have a good day without a good Research shows morning, and it’s hard that humans have a finite capacity to pay attention, to have a good morning meaning that if spending your morning thinking about without setting the outfits and food wastes precious resources you’ll need later in the stage the night before. day. So this evening, make sure you take care of the following, to make Part of what makes tomorrow morning go better. mornings so hard is having a wave of WAR D R O BE responsibilities hit as Check tomorrow’s forecast, and pick soon as your eyelids an outfit. Picking an outfit the night before allows time to check the day’s open. The goal for schedule, and dress to exactly fit the day’s demands. This way, you avoid wearing the night before is to heels on days when you have to walk a lot, and so on. A side benefit of outfit make your mornings planning is that looking great makes you require little if no mental feel better. No more slovenly days, with missing belts, askew accessories, etc. to exertion. make you feel self-conscious. If you have
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children, push them to have their clothes ready the night before as well.
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WO R KOU T Set a goal to get out of bed within 2 minutes of the alarm going off. Believe us, it’s better this way. Make sure your sweatin’ clothes are set out, and pick your workout the night before.
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PACK LUNC H Whether it’s for you or the kids, get lunch ready the night before. Some stuff will get soggy, and has to wait for sunrise, but chips, fruits, and snacks should be just fine.
BR EAKFAST Prepare as much of breakfast as you can. Defrost sausage, prepare pancake batter, make sure you have eggs, etc. Preparing breakfast the night before really allows for healthier eating, as well. Cereal and milk is pretty brainless, just like your brain wants things at 7 am.
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TO -D O LI ST
Mornings can be dark and brooding because we know there are a heap of responsibilities waiting for us outside the door. But we tend to overestimate the weight of our day when we don’t write down the specifics of what we have to do. Get that gloom out of your mind by writing down what you have to do that day the night before. Here’s a hint: only make the list 3-5 items long, identifying the most important things. You’re gaining the perspective you need to face the morning.
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TIDY THE HO USE A messy house can lead to a stressful morning, even if all the essentials are taken care of. Take ten minutes to clean the kitchen, wash dishes and pick up any messes in living areas.
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C AR Is your car gassed up, and will you need to worry about frosted windows? Here’s a pro tip: set a towel over your windshield the night before to prevent icing.
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WAYS TO WAKE UP RIGHT
How you can make or break your day when your feet first hit the ground! 24 HEALTHY IDAHO
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Every day we are given 24 hours. Here’s how the first few can make all the rest go better.
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No Social Media Before 9:30 AM. It has become our universal response when facing something we don’t want to do: checkout social media, funny memes, and zany videos. Avoid this time-suck until you’ve got your metaphorical motor running.
Get Out Of Bed Within 60 Seconds The snooze bar puts a real damper on the day. Instead of attacking the day, you come at it like a wet noodle. It’s like a sports team coming out of the tunnel walking timidly, instead of running aggressively. Some people have built a snooze-hitting habit that continually derails their schedule. If you’re five minutes late to your first commitment, it can throw off the rest of the day. Get out of bed quick by having a glass of water right by your bed. Drink some water as soon as your eyes open, to get the metabolism going and rehydrate. Second, place the alarm clock out of reach. Third, open your blinds to let in natural light.
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 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 do and create positive thoughts towards those tasks. Remember who and what you’re working for, namely your family, a more secure future, or a future accomplishment.
Should You Shower Hot Or Cold (er)? You should probably do both, as there are benefits to both hotter and colder showers.
MORNING HEAT • Relieve tension, ease pain of stiff muscles • Ease anxiety • Relieve cold symptoms
MORNING COOL
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Focus on Verb Goals 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.
• • • •
Wake up the body, get circulation going May help with symptoms of depression Better for hair and skin Cold water also helps muscles and inflammation
FUN FACT
Katherine Hepburn was an outspoken advocate of cold showers.
WRITTEN BY KARLI MOATS
January 2017
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Meal Planning 101 TIPS TO KEEP YOUR MEAL PLANNING CHEAP AND SIMPLE
Meal planning is an ancient skill, but also the latest fad in the dieting world, and for good reason! Meal planning facilitates a healthy diet by making it easier to cook at home, avoid eating out and have access to healthier foods. Not only does meal planning encourage a healthy diet, but it can save time and money, too! WR I T T EN BY C AI T L I N S CH I L LE
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LET’S GET STARTED Before you officially plan out your meal calendar, do some recipe research and get inspired . •
Set aside an hour one day to plan your meals. You can plan on a weekly, bi-weekly or monthly basis; just pick what works best with your schedule and budget.
•
Browse through cookbooks, recipe cards, blogs, etc. for new and familiar recipes.
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Start a meal journal. Simply take note of recipes you’ve made in the past, marking the ones you did or did not like. Some prefer a kitchen chalk board for this.
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Be mindful of the seasons and weather. Find recipes that use in-season produce, as it’s often cheaper, and you can find it locally. Also keep in mind what you’ll be in the mood for. Leave the soups for rainy days and the barbeque for sunny weekends.
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Make a list of possible dishes for the week. It’s best to find a few recipes more than the number of days you’re planning for; that way you can be more flexible when meal time comes.
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GETTING ORGANIZED
WRAPPING THINGS UP
Organize your recipes, meals and lists so that they are easy to find and read when you need them during the week.
Taking a few minutes after grocery shopping to prepare meals can help save time and money during the week.
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Have a theme night for a few or all of the weekdays. Mondays are pasta, Tuesdays are soup, Wednesdays are tacos, etc. Get the family involved by letting them choose their favorite dishes for the next month.
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Plan for all three meals. Having breakfast, lunch and dinner planned will make it less likely for you to make a drive-thru stop in the middle of the week and more likely for you to save money!
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Plan for leftovers. One way to do this is to make a little extra in your dinner meals. This can give you lunch for the next day, or give you a few nights of quick meals. It’s no crime to schedule a leftover dinner day.
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Try to keep all your recipes together in one place. Organize your recipes by category on Pinterest, a Google Doc or in a recipe binder.
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Record your meals on a calendar and make a shopping list. You can do this the old fashioned way with a paper and pencil, or you can use one of the many meal planning websites and apps. Here are just a few you can choose from:
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Chop up fruits and vegetables for meals you’ll eat later in the week, and place them in the freezer to prevent spoiling. This can cut down prep time for quick weekday meals.
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Prepare and freeze full meals ahead of time. You can make smoothie bags with sliced fruit and veggies for a quick and healthy breakfast. Or, prepare your crock pot meals and put them in the freezer until you’re ready to cook.
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Cook the meat for several meals at one time. If you have a few meals with chicken, cook and dice or shred the chicken to decrease prep time. Getting a rotisserie chicken and shredding it is also a great way to have quick protein for your meals.
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Keep a well-stocked pantry with simple, common ingredients. These may include olive oil, beans, herbs and rice.
MONEY-SAVING TIPS While you’re planning your meals, keep these simple tips in mind to help you save some extra dough. •
Plan meals around what you already have, or plan meals that use the same ingredients. This shortens your grocery list and your bill.
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Check for sale items. You can either plan your shopping trips around grocery sales, or plan meals that include sale items.
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Don’t overstock your fridge. This leads to things getting stuck in the back and getting forgotten and rotten.
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Make double batches and freeze one half for later. This can prevent food from going bad, and it gives you two meals for the price of one.
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Buy your ingredients in bulk if you can.
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If you really want to try something new, try growing a garden. This can give you a lot of fresh produce for a fraction of the price. Chop up and freeze any extras to use throughout the following months.
Emeals.com: this website, recommended by Dave Ramsey as a moneysaver, lets you choose your recipes and creates a shopping lists to make meal planning easy.
Mealplannerpro.com: this free website service not only helps you plan your meals, but it keeps track of your caloric, fat, protein, carb and fiber intake.
Pepperplate: this app
excels at organizing your recipes, planning meals and building your shopping list while allowing you to share them with others. Available for most smart phones, Nooks and Kindles.
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HOW MUCH LEISURE TIME IS NORMAL TO HAVE?
Feeling like you have no free time? Let’s take a look at how much free time people your age usually have. These are averages, but still useful.
Age: Average Hours of Leisure Time Per Day 15-19: 5.8 hours 20-24: 4.7 25-34: 4.25 35-44: 4 45-54: 4.7 55-64: 5.57 65-74: 6.8 75+: 7.8
HOW PEOPLE SPEND LEISURE TIME
The average American has about 5 hours of leisure time a day. Here is how we use it (ages 15 and over): • Watching TV: 2 hours, 49 minutes • Socializing: 38 minutes • Playing games, using computer for leisure: 27 minutes • Reading: 19 minutes • Sports, exercise, recreation: 17 minutes
THE
• Relaxing, thinking, other activities: about 30 minutes
FREE TIME
GUIDE
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Source: American Time Use Survey, Bureau of Labor Statistics, 2014
OTHER TIME TIDBITS
• For every additional hour we get free, another 30 minutes goes to watching television. • Only 38% of Americans entertain friends or family at home at least once a year. • On average, men spend about 6 hours a day on leisure and women spend 5.2 hours. • Employed adults living in households with no children under age 18 engaged in leisure activities for 4.6 hours per day, almost an hour more than employed adults living with a child under age 6. Source: Time.com, American Time Use Survey, Labor Department
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How to use free time well, and how people waste it. Free time is a gift. And just like a gift of money, we can squander it, invest it or create something meaningful with it. Here’s some inspiration for how to best use your free time, whether the time was unexpected or circled on the calendar for months:
1. Relax Like You Mean It We’re not talking couch and Netflix here; you can do that pretty much any weeknight. Instead, go on a trip to the day spa or drive somewhere you’ve never been for a day trip adventure.
2. Reconnect Most of us have friends or siblings we just don’t talk to enough. Relationships can give us strength, so don’t hesitate to invest free time into them.
8. Read a book Books have changed the course of the world, and they can change the course of your life. Go get a library card or buy a book online, and read it. Understand the world with a better perspective and feel intelligent.
9. Exercise This is a no-brainer. Physical activity can do wonders for our ability to perform cognitive tasks, concentrate and simply be productive.
10. Hobby Time Successful people generally have one or two hobbies they are passionate about. Hobbies make us feel good, give us something to care about besides work and help free our minds.
SOME OTHER IDEAS: • Do some genealogy to learn about deceased relatives. Chances are you’ll find some fascinating stories. • Star gaze and see what the stars can teach you. • Learn about photography techniques. This is something most people wish they knew more about. • Teach yourself a magic trick. It might seem like a worthless skill, but kids love it. • Whittle, or make something out of wood. Make that craft or do that project you’ve been thinking about.
3. See Nature Research shows that nature can restore our capacity to pay attention. Besides, life seems more interesting when you see something beautiful.
4. Watch an Inspiring Movie Free time should rejuvenate us. An inspiring movie that helps us feel emotion or helps us learn something can do wonders to kick our minds into a healthy gear, making us more prepared for the challenges ahead.
Things
NOT TO DO With Free Time
1. Play On Your Smartphone
This might sound lame on the surface, but using free time to get organized can provide more free time in the future. A more productive you is a happier you, and organization can be essential to productivity.
This also includes setting your fantasy football lineup, scrolling through meme-based websites, etc. Fall back on these weak-sauce free time activities, and you’ll feel silly once free time is over.
6. Try the Arts
2. Bloghop
Many of our jobs are one-sided. They involve a few important skills while hardly touching the ocean of other talents and abilities we may or may not have. For example, your job may require math skills, reasoning skills, arguing skills, creativity or physical exertion, but probably not all of these. Think of an activity that is the opposite of what you do every day.
While it might seem like a reasonable thing to do, don’t get lost in a maze of your favorite blogs. Again, don’t do things that you can reasonably expect to do on a regular night after work.
7. Cook a More Complicated Recipe
Daytime television is generally ad-laced garbage. Flipping on the television is a great way to dread the prospect of going back to work instead of feeling rejuvenated.
5. Organize Something
Many of us have recipes that we’ve wanted to make for some time but just haven’t. Prepare a nice, unique dish for yourself and loved ones, and feel a sense of accomplishment. This also helps connect you to food, making you a more conscious, and therefore healthier, eater.
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3. Television
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WHY YOUR NEXT VACATION SHOULD BE
UNCOMFORTABLE
At first thought, the idea of an uncomfortable vacation may sound crazy. But when you consider the reasons most people take vacations – to break from routine, to make new memories, to bond with family, to get a change of scenery – getting out of your comfort zone may be exactly what you should do to make the most out of your vacation.
TAKE AN INVENTORY Think back on your life, and consider what the most memorable experiences are. Do you think of the times you spent sitting at your desk at work, or lying in bed at night, or eating your usual morning breakfast? Probably not. You probably think of your first day of college, that year you decided to quit your job and go after your dream career, or when you first became a parent. It’s not the easy or comfortable things that define us – it’s the things that challenge us that we remember most. Those are the things that make us grow and improve. This is why your trips and vacations should push you out of your comfort zone to truly be memorable and life-changing.
If you plan to stay in a comfortable, luxurious hotel with all of the same amenities as home, plan activities that you already do or enjoy doing, drive a car similar as your own, and eat food that you are already used to, what is the point of going anywhere? You might as well just go stay in a hotel in your own town. Instead, try to follow some of these suggestions as you plan your next vacation. You’re bound to make some unforgettable memories, learn a significant amount of new information, and discover new hobbies and tastes.
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PUT AWAY YOUR PHONE
PLAN TO BE A LOCAL
Don’t use your GPS. Ask for directions. Ask someone else dining at a restaurant where they like to buy groceries, or hike, or shop for clothing, etc. then ask for directions rather than instantly plug it in to your phone’s GPS. Write down the directions, and walk there if it’s nearby, looking for landmarks and other cool things to see on your way. If you’re being guided by a device, you won’t be looking as closely at your surroundings and might miss something truly great.
It’s become a lot easier to live like the locals when you vacation with awesome resources like Airbnb and Vayable. If you haven’t heard of these sites, here’s a brief description and why they’re great tools to use for your next vacation. Airbnb is a site that allows individuals to list rooms or entire houses, apartments, etc. for rent for short periods of time. Many people earn extra money by posting their spare bedroom or guest house on Airbnb. You just visit the site or app and browse by location to find a residence that fits your needs, and book it for the dates you need. Usually the owner of the home can give you a lot
of good insight on things to do and places to go in that area. Also, living like a local means you can shop, cook and lodge like a local, really getting the true experience of your destination. Vayable is a website that connects vacationers with locals rather than tour guides, to give you more of an insider look at your vacation destination. If you think about it, you probably know a lot about your hometown, and have favorite restaurants and sites that many people don’t know about, so why not get that same knowledge from a local in your vacation destination?
RELAX
BE A KID
RESEARCH HISTORY BEFORE YOU GO
Unless you can somehow control the weather, all flight schedules, and the behavior of everyone around you, chances are something isn’t going to go according to plan. And you know what? That’s okay. That’s part of the experience. Just relax, and go with it. The goal here is to make memories, learn, and grow. Make those interruptions fun, and find the silver lining in any situation you come across. You won’t regret it.
This is especially important if you have kids, but not necessary. Think about how kids see the world – as one big playground. They see a new tree, and are figuring out how to climb it. They see a beach and start dreaming of big sand castles to build. They run from place to place, and jump as often as they can. They talk to the animals, sing their favorite songs, and smile nonstop. We’d do well to follow their example. Along these lines, an uncomfortable vacation is also beneficial for children. Giving them the chance to experience new and different sights and places will help them feel more comfortable and develop self-confidence as they encounter new places and challenges in life.
Why do they speak Portuguese in Brazil when the surrounding countries speak Spanish? What are some famous geographic locations or historic landmarks in Norway? What is the state bird of Florida? It may seem trivial, but your lens will be widened as you wander around with a foundation of knowledge about your vacation destination, and why it is the way it is.
WRITTEN BY ANGELA SILVA
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Make memories that will not only last a lifetime, but shape it as well by exploring new places, trying new things, and stretching yourself in an exciting and adventurous way.
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M O N T H F O R L OV E
Make an exotic meal.
DATE IDEAS • Find a new park and have a picnic.
• Write a blog together.
• Do service of some kind together. Help at a library, homeless shelter or refugee center.
• Create a blueprint of your dream house.
• Go shopping for supplies for a refugee center, and go drop the supplies off. • Find a dish from your childhood and learn how to make it. • Learn about photography together, and go take some photos. Rent or borrow a nice camera to make it more fun. • Do a workout together, or go running.
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• Print coloring pictures off line and color them.
• Learn Photoshop together.
• Go to a furniture store and guess what the other would like. Ikea and RC Willey are great options.
• Listen to an audiobook by a fire. • Throw paper airplanes off a tall building.
Play tennis. Tennis double dates are fun as well.
• Write funny poems to eachother. • Learn a new couple’s dance from YouTube. • Have an American Ninja warrior contest on a playground. • Learn shadow puppetry.
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• Find something fun for under $5 on KSL and go buy it. • Write and illustrate a story together.
• Go to a craft store and buy stuff to etch your own stamp.
• Get a bunch of different kinds of chocolates and do chocolate tasting. • Take a bunch of photos (nature, funny, etc.) and print them out at Walgreens with the Printicular app.
Go on a bike ride.
• Create mocktails together. • Do a puzzle. • Throw a Frisbee. • Learn some basic origami together.
Cook something in a Dutch oven.
Breakfast for dinner Make fondue as a double date. Facebook.com/HealthyIdaho
• Buy a couple cheap canvases and watch/learn/ paint from a Bob Ross video. • Build something out of wood together. January 2017
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things to try in 2017
TÍO GASPACHO Tío makes a fascinating variety of chilled vegetable soups that come in a bottle. We like the gazpacho rosado the best, which has watermelon, cilantro and cayenne. They use high quality ingredients, like Himalayan pink salt as opposed to table salt, and we love how much nourishment each bottle provides.
SALINE SOOTHERS A typical tissue might not be enough for your cold or flu. Saline Soothers are natural saline wipes that are awesome for dry, itchy noses when you’re sick. They have aloe, chamomile, and vitamin E in them as well. The wipes are available at Walgreen’s, Rite Aid and Amazon. com.
BANGS SHOES Bangs shoes are cool, and their business model is cooler. 20% of their net profits go toward loans for entrepreneurs trying to start businesses. Every month, the company hand selects entrepreneurs to invest in. They work with Kiva to disseminate loans. Once the loan is repaid, they re-invest the loan in a new entrepreneur.
CARDAMON WALLE T More and more people are realizing that smaller wallets are the way to go. In that vein, the Cardamon minimalist wallet is a classy billfold design that is fresh off of a successful Kickstarter campaign. We like it because while typical minimalist wallets get worn out quickly, this one lasts. And the material is thinner than leather, which means less bulk.
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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 I HAVE CAKE AT MY CHILD’S Recipient of the 2007 Best Weight Loss DoctorCAN in America awarded BIRTHDAY PARTY? by ASBP Program has already spread to 21 states We have a simple approach to help these times.
For Success Stories and ASKMore U YOUR IN..SSUHOW Visit Us On Facebook MAY REIM RANCE and at idahoweightloss.com Only Weight Loss Center In America
YOUR VISBI URSE FREE WEIGHT LOSS SEMINARSTS!
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.343.2652 visit idahoweightloss.com for upcoming seminars
American Board Of Obesity Medicine
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.”
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 January 2017 35
NUTRITION
VS
FRUIT SUGAR VERSUS TABLE SUGAR
WHAT’S THE DIFFERENCE?
S
ugar is enemy number one in today’s dieting world, and considering our astronomical sugar consumption habits, it’s probably a good place for our animosity. But throwing fruit out of our diet because of its sugar is the wrong choice. First of all, no research ties fruit consumption to obesity or related cardiovascular problems. In fact, most studies show the opposite. In one fascinating study a group of adults in South Africa were instructed to eat primarily fruit, supplemented by nuts. Participants were eating about 200 grams per day of fructose from the fruit (which is a lot), but after 12-24 weeks, there were no adverse effects in weight gain, blood pressure, or insulin and lipid levels.
“Fruit sugars are different from the added sugars,” says Dr. Rui Hai Liu of Cornell’s Department of Food Science. “Fruits and fruit juices have a small influence on blood glucose levels when compared to other beverages and foods.”
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Sugar processed and refined from sugar cane or sugar beets can wreak havoc on the body when consumed in too high quantities. The same is true of high fructose corn syrup. The body digests these sugars rapidly, causing insulin and blood sugar levels to go up. This metabolic stress and repeated strain on the pancreas, which produces insulin, leads to harmful chemical changes in the body when repeated over the course of time, is what many say leads to obesity and type 2 diabetes. Fruit on the other hand, is built to deliver sugar in a healthy way, researchers have discovered. David Ludwig, MD of Boston Children’s Hospital and Harvard Medical School, wrote in the Journal of the American Medical Association that fruit consumption has never been tied to obesity. “The absence of harm from high fruit consumption likely relates to the slow digestion rate of whole fruit compared for example with a sugar-sweetened beverage,” he wrote.
THE FIBER FACTOR Fiber is a big reason why fruit sugar digestion is slower than digestion of added sugars in other foods, according to Dr. Ludwig. The sugar in fruit is “effectively sequestered within the fiber scaffolding of cells, and it takes time for the digestive tract to break down those cells,” he says. He compares the consumption of four apples to the drinking of a 24 ounce soda. The same amount of sugar is consumed, but the structure of the apple slows the rate of absorption, allowing the body to better handle the sugars so there is no harmful spike in blood sugar. Consuming a large soda is traumatic to the body, but not so with fruit. But fruit and its sugar is more than just “not bad.” Fruits provide valuable phytochemicals, vitamins and minerals in addition to fiber. There are other reasons to eat fruit as well:
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In a recent study of 450,000 Chinese men and women, those who consumed fresh fruit daily had a 40% lower risk of cardiovascular death, compared to those who never are rarely consumed fresh fruit. Fruit eaters also had a 34% lower risk of major coronary events. Source: The New England Journal of Medicine
HOW WE DIGEST SUGAR, CARBS
WHY EAT FRUIT: 1. FRUIT CAN HELP US FEEL FULLER Processed foods are usually digested in the first few feet of our intestines, but fiber rich food like fruit travels further through the digestive tract. This better triggers satiety hormones that cluster further down the small intestines.
2. FRUIT HELPS INTESTINAL FLORA
Sources: International Journal of Cancer, The Journal of Nutrition, nejm.org
Fruit helps various species of healthy bacteria thrive. Fiber serves as food for many species of healthy bacteria. If we don’t feed our healthy bacteria, they start to eat the cells that line our guts. If we do feed them, these bacteria nourish those cells.
3. FRUIT CONSUMPTION IS ASSOCIATED WITH LOWER RISK OF HEART DISEASE AND OTHER DISEASES Numerous studies have shown that people who consume more fruit are at lower risk of coronary heart disease and certain cancers. A recent study of 450,000 men and women in China showed that “higher fruit consumption was associated with significantly lower risks of cardiovascular disease, including cardiovascular death, major coronary events, hemorrhagic stroke, and ischemic stroke.”
WRITTEN BY MI CH AEL RIC HA RDSON
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When blood sugar levels rise, the body responds by producing insulin, a hormone made in the pancreas. Insulin signals to the body’s cells that they should absorb the glucose in the blood, to use it as energy, or to store it. Over time, surges in blood sugar can overwork the pancreas, leading to insulin resistance and risk of chronic illness. So what causes a spike in blood sugar? It’s not just sweets and soda. White bread, crackers, white rice, red meat, whole milk and many packaged foods deliver high amounts of carbs, which jack up blood sugar levels quickly. Fruit does not have this dramatic effect on blood glucose levels, and therefore does not bring the associated health risks.
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7
WE L L N ES S
FOODS & SUPERHERBS FOR SPEEDY COLD RECOVERY
POSTED BY SHELEANA AIYANA
1. Ginger While the medicinal benefits of Ginger are no longer active in store-bought Ginger ale, you’re wise to incorporate real Ginger into your healing regimen when you’ve got a cold or flu. Full of anti-bacterial, anti-inflammatory and antifungal properties, Ginger really works. You can slice it and boil it in hot water, and use ginger powder or fresh grated ginger in your recipes. If you’re looking for recipe ideas that integrate ginger, try this one. For a cold remedy, mix a few drops of ginger essential oil in warm water with lemon and honey for an antifungal, bacteria killing recovery tea.
ANTI-FUNGAL GINGER TEA • • • •
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1-3 drops of ginger essential oil 1.5 cups warm/hot water Juice of half a lemon 1 tsp. raw honey
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S
uffering from a cold is uncomfortable and inconvenient, however sometimes it’s a necessary “system upgrade” so to speak. If you’ve got young ones at home, you’ve probably already learned that avoiding a cold or a flu from time to time is nearly impossible. Little humans are building their immune systems and part of that includes getting bugs and beating them. This is nature’s way of ensuring the body can get through hard times and develop immunity to certain strains of viruses down the road. With that said, no one is arguing that being sick is a drag. So if you’re sniffling as you read, check out this list of superfoods, herbs and natural remedies that can help you recover faster and get back to feeling like yourself again.
5. Garlic A compound called Allicin is largely responsible for the antibacterial effects found in Garlic. Numerous studies have been conducted on garlic and its impacts on the cold and flu. In one study with a focus on aged garlic extract, colds were shown to reduce in length up to 61%. Add crushed garlic to your bone broth soup and supplement with aged garlic extract when you’re feeling low to recover more quickly and kill bad bacteria off in your body. Be sure to supplement with probiotics during this time as well to create harmony in your gut.
4. Elderberry These little medicinal berries are traditionally concocted into a syrup and consumed during times of cold and flu. Rich in Vitamin C, Elderberry helps to boost the immune system and lowers inflammation too. In Panama in 1995 they used Elderberry to treat a flu epidemic and it’s been used throughout the ages for this very purpose. You can add the dried berries to make a tea, or more commonly cook them with honey to make an elderberry syrup that can also aid a sore throat.
6. Cordyceps Mushroom You can find cordyceps mushroom in capsule form at most health food stores or organic grocers. The mushroom kingdom is full of natural wonders that provide a host of benefits from killing cancer cells, soaking up radiation to boosting the immune system and fighting influenza. Cordyceps in particular are proven helpful for combatting a flu and may also help support the lungs when under stress. Take cordyceps to aid symptoms like coughing and wheezing and give your immune system a lift.
2. Turmeric for inflammation
Sources: 1. http://xml.adxfactory.com) 2. http://www.ncbi.nlm.nih.gov/pubmed/1798809
This brightly colored orange root is being studied intensely these days for its potent anti-inflammatory effects on the body. Some scientists are beginning to discover that consuming turmeric on the regular may lead to an increased lifespan. Curcuminoids are the phytochemicals that give turmeric its punch and in recent years over 9,000 studies have been conducted to investigate the healing possibilities Turmeric has to offer. Turmeric is available in powder form as a spice which can be used for soups and other meal ideas, or it can be taken at more medicinal doses in capsule or tincture form. A tincture is an extra potent herbal dosage, usually extracted in alcohol.
7. Manuka Honey Manuka honey is a raw honey produced in New Zealand that is much richer in enzymes than most other raw honeys and carries an impressive antimicrobial profile. It tastes medicinal in nature and it’s also quite expensive so this is a honey you won’t want to use frivolously but instead keep it on hand as a medicinal food. Manuka honey is a potent source of vitamins and minerals, which can help your body build resistance to the common cold and flu. Try adding 1 tablespoon to a cup of the bone broth recipe above or stir into elderberry tea when you’re feeling sick to boost your recovery and ease your system.
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3. Bone Broth Bone broth has been used throughout the ages to nurse someone back to health when in the throes of cold or flu. This is in part, due to how rich in minerals bone broth can be. Chicken bone broth especially adds the much needed nourishment to your body when you’ve come down with something because it contains an amino acid called cysteine. Cysteine can help thin out the mucous in your lungs making it easier for you to expel from your body. Other amino acids and fats help lower inflammation levels, while the broth itself is simple for the gut to digest. Eating simply in times of illness gives your body an edge to focus on regeneration and healing rather than directing that energy towards digestion.
COLD & FLU RECOVERY BROTH • • • • • • •
4 Cups Chicken bone broth 2 Cloves Crushed garlic 1 Tbsp. Crushed ginger 2-3 Tbsp. Dulse or seaweed ½ Tsp. Turmeric powder Pinch of Cayenne Salt to taste
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Immunity
Soup NUTRITION INFO Serving Size: 1 (591 g) Servings Per Recipe: 6 AMOUNT PER SERVING % DAILY VALUE Calories 110.1
M
ODERN RESEARCH SHOWS THAT ASTRAGALUS ROOT, A CHINESE HERB LONG USED TO WARD OFF COLDS AND FLU, HAS POWERFUL IMMUNE-ENHANCING PROPERTIES. THE SLICED DRIED ROOT IS AVAILABLE ONLINE AND IN HERB STORES. IT IS NONTOXIC AND ADDS A PLEASANT, SWEET TASTE WHEN SIMMERED IN SOUPS. SHIITAKE MUSHROOMS ALSO HAVE AN ANTIVIRAL EFFECT. GARLIC IS AN ANTIBIOTIC; GINGER, A NATURAL ANTI-INFLAMMATORY AGENT.
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Calories from Fat 14 13% Total Fat 1.6 g 2% Saturated Fat 0.2 g 1% Cholesterol 0 mg 0% Sodium 938.9 mg 39% Total Carbohydrate 22.3 g 7% Dietary Fiber 4.1 g 16% Sugars 5.6 g 22% Protein 4.7 g 9%
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Immunity Soup INGREDIENTS SERVINGS - 6 YIELD - 12 cups 1 1⁄2 teaspoons extra virgin olive oil 2 large onions, thinly sliced 3 garlic cloves, smashed 1 tablespoon minced fresh ginger
Immunity-Boosting Turkey Soup Soup is always a good food for a weight-loss program because it fills you up without adding a lot of calories. I will have a cup of this soup half an hour before a meal to curb my appetite. It has the added benefits of being high in fiber and containing immunity-boosting ginger and garlic.
4 ounces shiitake mushrooms, stemmed and thinly sliced (about 2 cups)
TOTAL TIME 50 minutes
2 large carrots, julienned
INGREDIENTS
2 1⁄2 pieces astragalus root (about 15-inches total) 8 cups mushroom stock (see recipe, below) 2 tablespoons reduced sodium soy sauce or 2 tablespoons low sodium soy sauce 2 cups broccoli florets 1⁄2 cup julienned scallion MUSHROOM STOCK 2 celery ribs, chopped 1 medium onion, chopped 2 ounces dried shiitake mushrooms 2 1⁄2 quarts water 1⁄2 cup low sodium soy sauce
8 cups reduced-sodium turkey or chicken broth 2 carrots, chopped 2 ribs celery, chopped
NUTRITIONAL INFO
1 onion, chopped
Calories: 171kcal Calories From Satfat: 8kcal Fat: 3g Total Sugars: 8g Carbohydrates: 23g Saturated Fat: 1g Cholesterol: 16mg
2 parsnips, chopped 1 tablespoon freshly grated ginger 2 cloves garlic, minced 3 tomatoes 1 cup cubed cooked turkey salt ground black pepper PREP TIME - PREP: 20 Minutes COOK: 30 Minutes
DIRECTIONS 1. Heat oil in large pot over medium heat. Add onions, garlic, and ginger and cook until soft and translucent, about 7 minutes. Add mushrooms, carrots, astragalus root, stock and 2 cups water. Bring to a low boil. Reduce heat and simmer 45 minutes. 2. Add tamari and adjust the seasoning with salt if needed. Add broccoli and cook until tender, about 2 minutes. 3. Remove astragalus root pieces. Ladle soup into serving bowls and garnish with scallions before serving.
Mushroom Stock Stock used in restaurants is usually made with chicken, but we serve so many vegetarian dishes that we needed something different for our sauces and soups. Shiitake mushrooms impart a savory essence; you’ll never miss the meat. Keep in the fridge for a week or in the freezer for a month.
DIRECTIONS Heat the broth in a large saucepan over medium heat. Add the carrots, celery, onion, parsnips, ginger, and garlic. Cook for 25 minutes, or until the vegetables are tender. Add the tomatoes and turkey. Cook for 5 minutes. Season with salt and pepper to taste.
Hearty Minestrone A vegetable-rich soup like minestrone can help you use up leftover veggies, and get you well on your way to your daily quota for heart health. Consuming at least five servings of vegetables and fruits daily may decrease your chances of heart attack or stroke. And the kidney beans in this recipe not only provide protein, but also help fight heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Dark, leafy greens like the Swiss chard in Minestrone Verde contribute to healthy lungs, strong bones, and a strong immune system, and their lutein preserves vision.
1. Chop 2 ribs celery and 1 medium onion and put in large pot with 2 ounces dried shiitake mushrooms and 2 1/2 quarts water. 2. Bring to a simmer over medium-high heat. 3. Reduce heat and simmer 20 minutes. 4. Turn off heat, cover, and let stock steep 20 minutes. 5. Add 1/2 cup low-sodium soy sauce. 6. Pour stock through a fine-mesh strainer, discard solids, and let cool. (Makes 2 quarts.).
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Recipe
Flu-fighting chili Eating chili is a delicious way to warm up after a winter run — and it can also help prevent colds and the flu if you make it with the right ingredients. by Mara Vitolins
Be good to your body.
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Tips on fighting the flu: Help your immune system take on the bug this season by loading up on fluids and nutrients and getting proper amounts of rest. These are important elements to preventing and curing the flu.
THE FOLLOWING RECIPE courtesy of Wake Forest University’s Mara Vitolins, contains an arsenal of immunity-boosters. All of the vegetables (including the onions and garlic) offer immunity-boosting phytochemicals, but the tomatoes are particularly powerful. In addition to the phytochemical lycopene, tomatoes contain potassium and vitamins A and C. The tofu and beans supply an immunity-boosting isoflavone called daidzein, and the hot sauce will open up your nasal passages if you’re congested. For a healthier version, eliminate the toppings (cheese, tortilla chips, and sour cream).
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Flu-fighting chili SERVES 4 INGREDIENTS:
PREPARATION: 1. Sauté the onion, pepper and garlic in
1 whole onion, chopped 1 whole sweet green pepper, chopped 2 packets (2.72 oz) chicken-noodle soup mix 2 cloves garlic, minced 1 tsp soybean or olive oil 1 package (16-oz.) extra-firm tofu, drained and crumbled 1 1/2 cans (19 oz.) kidney, pinto, or white beans 1 can (28-oz.) stewed tomatoes 3 medium carrots, sliced 2 tbsp mild chili powder 1 tsp cumin 1 tsp hot sauce salt and pepper to taste
the oil over medium heat. Add the tofu and sauté until crisp and lightly browned (about 10 minutes).
2. Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, salt and pepper. Bring to a boil. Reduce heat and simmer for 50 to 60 minutes.
*To add more flavor to this sustaining meal, serve in individual size bowls, top with a scoop of sour cream, sprinkle a small amount of low-fat cheese and add crushed tortilla strips and a slice of lime.
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WE L L N ES S
W R I T T E N B Y J O E ALTO N, M.D.
The common cold is an infection caused, usually, by a virus in the Rhinovirus or Coronavirus family, although a number of others have been implicated. Affecting the upper respiratory system (nose, throat, sinuses), it’s a (very) rare individual that hasn’t dealt with a cold at one point or another.
MYTHS VS. FACTS ABOUT PREVENTING A COLD Like many viral illnesses, there is no cure for the common cold, and attention should be paid to methods that might prevent it. Many people have their own strategies for prevention, but some of these methods are ineffective and have little basis in fact. Here are time-honored (but false) ways that you can (can’t) prevent a cold:
Dress warmly and you won’t get sick. Dressing warmly for cold weather is a smart move to prevent hypothermia, but it won’t prevent colds. A cold is an infectious disease caused by a virus. Regardless of what you wear, you can be infected in any type of weather.
Stay inside during the winter to avoid catching a cold. Staying inside actually increases your chances of getting infected. Enclosed spaces can expose you to a higher concentration of the virus.
Take antibiotics to prevent colds. Antibiotics kill bacteria. Colds are caused by viruses, an entirely different organism. Therefore, antibiotics are ineffective against them as a preventative or a cure. Although many people ask their doctors for antibiotics to prevent or treat colds, this is a practice that has contributed to an epidemic of resistance in the U.S. Indeed, one out of three Americans leave their doctors’ offices with a prescription for antibiotics to treat an illness that is completely unaffected by them.
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Keep your head dry.
Avoid kissing to prevent colds.
A wet head will cause a cold: Having a head full of wet hair is thought by some to predispose you to a cold, but it just isn’t so. You may feel a chill, but it won’t make you more likely to catch a virus.
A weakened immune system will cause a cold. Certainly, having a strong immune system is a good thing, but even the healthiest person can catch a cold if exposed to the virus.
Vitamin C will prevent colds. Although supplements like Vitamin C and Zinc may decrease the duration of a cold, they don’t do anything to prevent your catching one.
Turning down the heat in the house will prevent a cold. Many feel that central heating causes the nose to dry up and make them more susceptible to a cold. A virus can colonize the mucus membranes, regardless of the level of humidity.
Interestingly, relatively small quantities of virus reside on the lips or in the mouth. Most of it is found in the nasal cavity. Then again, it’s hard to be kissed without being breathed on as well.
Those are some myths, but here’s a fact. Hand washing is an effective way to decrease your chances of catching a cold. Viruses are transmitted less often if hands are washed regularly and frequently throughout the day. This is especially true if you want to prevent colds in children. Instill hand-washing as a part of daily routine in kids, just as you would teach toilet training. Natural remedies would include one of my favorites: Green tea with Lemon and Honey. Drinking the tea and breathing in steam helps the hair follicles in the nose to drain germs out. Lemon is known to thin out mucus and honey is a great natural antibacterial agent. Don’t forget that viruses can live on surfaces for a period of time, so have some disinfectant around to clean countertops, work surfaces, and doorknobs.
Prevention is only an issue in the winter. You can only catch colds then: In reality, colds occur most often in the Spring and Fall. Many viruses actually become dormant in cold weather.
Wearing garlic or other herbs will prevent your getting sick. What? Wearing garlic may repel vampires (and everyone else), but its health benefits mostly derive from being ingested.
ABOUT DR. JOE ALTON Joe Alton, M.D. (www.doomandbloom.net ) is a disaster preparedness expert, member of the Wilderness Medical Society, and NY Times/Amazon bestselling author of “The Survival Medicine Handbook: THE essential guide for when medical help is NOT on the way” and other books. Dr. Alton has also written the just-released and timely “The Zika Virus Handbook”. Dr. Alton is a well known speaker and host of The Doom and Bloom™ Survival Medicine Hour syndicated podcast.
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