Healthy Idaho | March 2017 by Healthy Magazine

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March 2017

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8 MARCH 2017

They Want Your Body… Language

How you speak volumes without saying a word, and how to improve your body language to get ahead.

5 Moves You Should Be Able to Do

It’s more important to function well than to look good. Here are some moves that are great for making everyday living easier.

A CONVERSATION WITH

WITNEY CARSON UTAH NATIVE AND DANCING WITH THE STARS PRO WITNEY CARSON TALKS MELANOMA, OVERCOMING, AND RELATIONSHIPS

Why Exercise Doesn’t Always Lead to Weight Loss

Exercise not producing the results you want? Here’s what you need to know about how working out translates to weight loss, and how some fitness activities do more than others.

A Lackluster Life

Don’t do things halfway. If that’s your plan, don’t do them at all. Here’s a guide for grasping life instead of giving it a dead fish handshake.

Preventing Job Burnout

We spend so much time and effort in our careers, dreading work can be a serious detriment to well being.

Spring Cleaning DIY

Secrets to cleaning microwaves, blinds and kitchens the easy way.

5 Family Meals Under $5

Producing cheap and healthy meals is within your grasp. We break down cost by ingredient, so you can go on a food money diet.

ALSO: • SMOOTHIE RECIPES • PRODUCT REVIEWS: COOL STUFF FOR SPRINGTIME 2017 • KEYS TO TAKING BETTER PICTURES • INTERESTING TIDBITS ABOUT FOOD, COOKING AND EATING

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FROM THE EDITOR

Healthy

The Rhythm of Life Sometimes life requires that you simply put your head down, go to work, and just keep on keepin’ on. (So to speak.) It’s not necessarily that you’re on the wrong path, it’s just that the path is a little steep, a bit rocky, and we just need to keep moving and find our rhythm. That’s life. It’s in our extremity that we find out what we’re made of, and when we become stronger. When we confront life’s obstacles we eventually tap hidden reserves of courage and resilience we did not know we had. And, it’s when we face failure that we recognize that we always possessed this extra strength. So, when the road seems long and the journey is tough, hang in there and tap into your second wind. Or, as one of my favorite singers said,

“Don’t give up on trying to do what you really want to do. Where there is love and inspiration you can’t go wrong.” ~Ella Fitzgerald The thing is, things change. Constantly. Sometimes for the better. Sometimes not. Resilience is accepting your new reality, even if it’s less cushy than the one you had before. Obstacles are developmentally necessary: they teach us strategy, patience, critical thinking, resilience and resourcefulness, and these only come from having been given the chance to work through difficult problems. Sometimes the trick is maintaining a positive perspective despite our concerns and circumstances. When life is tough, I can’t help but recite a little poem I’ve known for years:

Two men look out through the same set of bars. One sees the mud; the other, the stars. The question is, what are we going to do about our situation today? We can despair and panic. We can hide under the covers and toss our fate to the wind. Or we

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

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IDAHO

MARCH 2017

can be resilient and face the challenges directly. We can realize that we have the power to not only survive, but to turn a frenzied condition into an opportunity to develop and achieve. We must assess things as they really are, knowing the economy and the world are obviously evolving. So how are we to resiliently thrive through the trying transitions of our lives? Here are some ideas: First, acknowledge the seasonality of the situation. Every season has challenges and opportunities. Pick your phrase to get you through. “This too shall pass.” “The sun will come out tomorrow.” “What a difference a day makes.” Life is all about patterns, and while it’s darkest before dawn, the sun will rise tomorrow and a new day with new opportunities begins again. Look forward. It’ll all work out. Second, capitalize on pessimism. At a time of great uncertainty, the late Sir John Templeton recognized the power of maximum pessimism. During the 1930’s, he dove into a new investment career, targeting nations, industries, and companies on their financial ropes—a time he coined as “points of maximum pessimism.” In his own words, “Bull markets are born on pessimism, grow on skepticism, mature on optimism, and die on euphoria. The time of maximum pessimism is the best time to buy, and the time of maximum optimism is the best time to sell,” he stated. When things are down, move up. When life is hard, then is the opportunity to improve your situation. Step back from the frenzy, take a deep breath, and do what works, not what the crowd is doing. Just think, tomorrow’s fantastic success story starts today. Third, choose faith. While facing uncertainty, we have a choice: fear or faith. Both are derived in our head and heart. Sure, the future is uncertain. But it is for everyone, and you can face it fearfully, or faithfully. Anthony Robbins says fear is “‘imagination undirected’ which devastates our emotions and oppresses our sense of well-being.” And faith is the opposite: “imagination directed.” We can flounder fearfully, moving towards nothing, or we can create a plan and move towards it with assurance, ready to accept whatever the outcome is. Choosing faith and being resilient doesn’t mean the absence of fear, but it does mean that you control it. Controlling fear allows you to see possible advantages while others speak only bleakness. Another downside of fear is that you focus on yourself only. To truly succeed, even in a down cycle of life, you must have something or someone to serve outside yourself. You need to focus not only on what you can get, but what you can give. Interestingly, it’s when you give, particularly when it’s a sacrifice to do so, that it returns tenfold. The trick? Just begin. Life has its seasons, and it’s rhythm of ups and downs. Again, be resilient and remember that seasons don’t last forever. Whether you’re up or you’re down, just remember that all is well. But, when you’re down, take time to stop and internalize the lessons of today. They are plenty. And, when our skies are dark, look up and remember that it’s only now that we can study the stars and plan for tomorrow. The point is, confront the challenges you face today, and create solutions. They exist. Today’s the day to take the action that will bloom great success tomorrow.

VOLUME VIIII, № 3

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 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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March 2017

They Want Your Body…

LANGUAGE BODY LANGUAGE MOVES THAT WILL MAKE A DAILY DIFFERENCE IN YOUR LIFE THE TRIPLE NOD Great communicators help people know they are heard, and that their ideas are respected. Nodding three times as a person speaks to you will help them speak longer, and increase the level of trust between you.

OPEN YOUR CLOSED BODY LANGUAGE Our prehistoric ancestors were probably prone to stand with their arms crossed, to protect vital organs. This may be the reason why many of us today stand in a closed body position, arms folded and shoulders hunched, when we are in a situation or conversation that we find uncomfortable. An open posture, with hands on the hips, or with active, gesturing hands during conversation, can change the tone of a conversation, and change how people view you.

TAKE UP SPACE The more space you take up, the more powerful you’re perceived, and the more powerful you’ll feel. When you put your shoulders back, and have your arms away from your body, your look bigger, and research suggests that you actually feel more powerful and less stressed. You can also take up space by widening your stance, using gestures, and by firmly planting your feet.

DON’T TOUCH YOUR PHONE Taking out a smartphone when nervous generally does two things: it closes body language and makes a person look smaller, which are body language no-nos. If you must use your phone, hold it away from your body, and be mindful of posture.

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BONUS TIP ABOUT SPEAKING:

Don’t say it like a question if it’s not a question. When we end a sentence by going up in pitch, that indicates a question. But sometimes, when we are scared of imposing, or are timid with an idea, we verbalize that idea with that same upward pitch. This communicates lack of confidence in you and your idea, and will not get your ideas the respect you want them to have.

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EXPIRES 4/30/17

What now? WE CAN HELP.

Have you or a family member been recently diagnosed with type 2 diabetes?

Diabetes can be overwhelming. Contact a diabetes educator today for the support you need to stay in control of your life!

Find a diabetes educator in your area:

diabetes.idaho.gov

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March 2017

5 Moves

YOU SHOULD

Be Able to Do WHEN YOU CHANGE THE WAY YOU THINK ABOUT EXERCISE TO A MATTER OF FUNCTIONALITY RATHER THAN PHYSIQUE, YOU START TO REALIZE THE IMPORTANCE OF SOME VERY BASIC MOVES YOU WERE TAUGHT AT A YOUNG AGE.

Let’s think about it for a minute: what are some regular “exercises” that are part of your daily life? • When you sit down on a chair, and then stand up again, there’s your squat. • When you bend down to reach for the remote under the couch, there’s your pushup. • When you reach to the top shelf to hide the chocolate you just bought, there’s your overhead press. • When you’re late and run up the stairs 2 at a time, there’s your lunge. Being able to do these basic movements, plus a few more, is very important to your functional life and even quality of life. You can probably think of several people you know, maybe even yourself, who suffer from lower back pain, knee pain, weak ankles, etc. The cause of a lot of these problems is often muscle compensation – your weak muscles are unable to perform the job they’re supposed to do, so a different muscle group takes over. This can wreak havoc on your entire “chain of command,” as far as which muscles are doing what, and cause pain and misalignment.

So let’s take a look at a few basic moves you should be able to do properly, and how to fix any compensations you may notice.

PUSH-UP Here are the steps to performing a standard push-up while checking for any imbalances and compensations: PP

Start on your hands in knees, with your hands directly underneath your shoulders.

Keep your back straight and your core tight.

Lift off onto your toes.

Bend your elbows to lower yourself until your arms are bent to a 90-degree angle.

Your chest should be just a few inches off the ground before you extend your arms, raising your back up.

2 LUNGE

Here are the steps to properly performing a standard forward lunge while checking for any imbalances and compensations: PP

Begin by standing straight with legs hip-width apart, back straight, shoulders back.

Take a big step forward with one leg, bending both your front and back knees to 90 degrees.

Maintain a straight back and engaged core.

Push back with the extended leg to return to standing position.

Repeat with the other leg.

WHAT TO LOOK FOR: • If your torso falls forward, this could be a sign of weak core and glute muscles. • If you aren’t able to bend to 90 degrees, you may need to take a bigger step forward or work on high hamstring flexibility.

WHAT TO LOOK FOR: • If you can’t bend your arms to a 90-degree angle, this could be a sign of muscle weakness in your biceps, triceps, shoulders, and chest. • If your back arches with your glutes in the air, this could be a sign of core weakness or lack of core and glute engagement.

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BASIC OVERHEAD SQUAT

Here are the steps to properly perform a basic overhead squat while checking for any imbalances and compensations: PP

Raise arms overhead, so that your triceps align with your ears.

Place feet hip-width apart, parallel, with your toes pointed forward.

Sit back as if sitting in a chair, maintaining a neutral spine, and ensuring your knees don’t extend beyond your toes.

WHAT TO LOOK FOR: At the bottom of the squat, your arms should form a straight line from the fingers, to the shoulders, down to your hips. • If your arms fall forward, this could be a sign of shoulder instability and weakness. • If your back arches, this could be a sign of glute and core weakness and instability. • If your knees move inward toward each other, this could also signify weak glutes.

OVERHEAD PRESS

Here are the steps to properly perform a standard overhead press while checking for any imbalances and compensations: PP

Choose a dumbbell weight with which you could perform 8–12 reps before failure.

Hold a dumbbell in each hand, facing each other at shoulder-height.

Slightly bend your knees and keep your spine neutral.

Press the weights over your head until your arms are fully extended.

Your arms should be next to your ears as you hold slightly at the top before lowering back down to your shoulders.

WHAT TO LOOK FOR: • If your arms fall forward rather than extend straight overhead, you have weakness and inflexibility in your shoulders. • If your back arches as you lift overhead, this could mean your core is weak or your hip flexors are too tight to maintain alignment over your knees.

PLANK Here are the steps to perform a standard plank while checking for any imbalances and compensations: PP

From your knees, walk your hands forward until you’re in a modified push-up position.

Lower yourself onto your elbows and forearms, with elbows directly under your shoulders.

Lift your knees off the ground, engaging your core and keeping your back straight.

Hold this position for 30 seconds, or until failure.

WHAT TO LOOK FOR: • If your hips sag, this could be a sign of core weakness. • If your hips raise, this could also be a sign of core weakness.

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March 2017

F ITNESS

Why Exercise DOESN’T ALWAYS Lead to WEIGHT LOSS Cochrane review of 43 studies dealing with exercise for weight loss found that “compared with no treatment, exercise resulted in small weight losses across studies.”

Did You Know…

Uh… what? Let’s digest this for a moment. These researchers are saying they reviewed dozens of studies and found that exercise had a small impact on weight loss. Outrageous!

The food and beverage industry has played a significant role in shaping public attitude toward how exercise influences weight loss. The New York Times recently uncovered that Coca-Cola was funding a nonprofit made up of university scientists who encouraged the public to focus more on exercise to fight obesity, rather than on how calories from food and beverages factored in. This goes against a substantial body of research that shows diet is crucial in losing weight. Source: nytimes.com

What about the endless YouTube workout videos for “burning fat” and the countless gym programs for torching wobbly guts? All the calories the gym machines say you burned, that’s good for something, right? Well, this Cochrane review is one of many published research articles that say the same thing: exercising to lose weight isn’t as cut and dry as most people think it is.

WHY DOESN’T EXERCISE WORK FOR LOSING WEIGHT? Well actually, it does.

Organs burning calories (averages)

“In highly controlled studies where exercise is performed under supervision, and no other variables are changed, people lose weight,” says Dr. Robert Ross, PhD, an exercise physiology expert at Queen’s University in Ontario. “When people say ‘exercise doesn’t work,’ I take it to mean ‘sustained physical activity in today’s world is difficult.’”

Kidneys: 182 calories per pound per day Brain: 109 calories per pound per day Muscle: 6 calories per pound per day Heart: 181 calories per pound per day Liver: 90 calories per pound per day

A mountain of research shows exercise leads to fat loss. But sustained energy balance, meaning burning the right amount of calories for your diet over a long time span, is a challenge in our modern environment. Sure, you can burn some calories in the gym, but then you fall behind after eight desk hours. You might burn some calories on a walk, but a long commute leaves you in the hole.

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Source: Current Opinion in Clinical Nutrition & Metabolic Care

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The point: don’t give up exercise, even if the weight isn’t departing. Losing weight depends on a multitude of factors, and exercise is just one, albeit an important one. Environment aside, let’s not forget a wonderful truth of life: we’re all different. And we’re not just talking about hair, eye and skin color. Although we all function similarly, our bodies respond differently to physical activity, burn calories differently, and lose weight differently. This shouldn’t be a surprise. We know two people can do the same exercise routine for a month, and one person might lose ten pounds while the other loses nothing. Why? Because each person is u-n-i-q-u-e, to echo your grade school teacher.

HOW THE BODY BURNS CALORIES 100 percent of the energy we gain comes from food, but physical activity only burns 10-30 percent of that energy. Our bodies are constantly expending energy to keep functioning, whether we’re sitting, sleeping, or staring at a wall. The liver, brain, stomach, etc. all need energy to function, and that is where most of the calories we consume are used up. This basic operating energy is called basal metabolic rate. We don’t really control it. Our bodies also use a lot of energy breaking down and digesting food. Some point to the basal metabolic rate and say “that’s why exercise doesn’t work, because exercise only accounts for a fraction of calories burned every day.” Others will look at a fit person and say “wow, what a great metabolism,” thus robbing the individual of his due credit for a healthy lifestyle. These comments are a tad misguided. Various supplements and exercises claim to “speed up metabolism.” But can you affect basal metabolic rate (bmr), maybe crank up that rate so you don’t have to exercise or eat healthy? Keep dreaming. In fact, decreasing the calories you consume will often slow down your metabolism over time, and exercise has minimal effect on bmr. And supplements? Well, that’s a whole other can of worms, but let’s just say they aren’t going to do much for bmr. The easiest way to increase the amount of calories burned in a day is (drum roll please)… exercise. Hence, national health guidelines, a library of research, and pretty much every health professional says to exercise every day.

REASONS WHY THE EXERCISE WEIGHT LOSS ROAD IS SO BUMPY AND LONG As mentioned before, our modern environment—including the ease of technology— plays a big role in how hard it is to stay

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active. Another big problem is this: exercise makes us hungry, and we sometimes eat more calories post-exercise than we burn during exercise. Often exercise becomes an excuse to indulge, and we fill our bodies with food that will have a much greater effect on weight than exercise did. Some other issues may be:

We move less on days when we exercise. We overestimate how many calories we burn while exercising. Certain exercise patterns lead to burning fewer calories with exercise (see below). A more scientific cause of the difficulty is adaptive thermogenesis. In simple terms, this is a mechanism where different systems in the body work together to maintain energy stores. This means that the body fights against weight loss instinctively, because weight loss means depleted energy stores. And researchers have also found that when people lose weight, their bodies try to get energy stores back to their previous level, which often means weight gain. For example, research shows that if you take two people of the same size and weight, one being formerly obese and the other not, the body of the formerly obese individual will burn significantly fewer calories a day. His body will be trying to gain back energy stores, and the person will have to eat less than his counterpart to maintain weight loss. This is a big reason why more than 80 percent of people who lose weight eventually end up back at their previous weight. The degree to which adaptive thermogenesis comes into play may be genetic.

WHAT IS EXERCISE GOOD FOR, THEN? Discussion about exercise is nearly always tied to weight loss, and in Dr. Ross’ mind, this is unfortunate. “The benefits of exercise reach so far beyond the reduction of obesity,” he says. “Getting 150 minutes of exercise per week is associated with a wide range of health outcomes, and weight loss is just one.” Exercise improves cardiovascular health, which is great because cardiovascular issues are a leading cause of death in the US. It also helps prevent several chronic diseases, like diabetes, and is shown to improve mental health. Furthermore, research shows that it is much harder to lose gained weight than to prevent the build up of excess weight.

THE DIET + EXERCISE EQUATION “It’s 40 percent diet, and 60 percent exercise.” “No, it’s 30 percent exercise, and 70 percent diet.” What matters more in weight loss, diet or exercise? “We don’t know, and we don’t care,” says Dr. Ross. “But I have absolutely no doubt that both exercise and a healthy diet have to be involved for the most desirable health outcomes.”

WHAT ABOUT RUNNING? Running is an awesome way to get your heart rate going for an extended amount of time, but some find that their running habits aren’t translating to a smaller waistline. Research suggests that steady state running (where you run at a decent pace for an extended amount of time) only helps people lose weight initially. Once the body learns how to cope with the strain of running, the weight loss stops. The body tends to makes changes to compensate for the increased energy expenditure from increased exercise. The body tries to maintain its energy stores. In other words, the body finds ways to use fewer calories to do the same activities, which means fewer burned calories… which can make losing weight frustrating and baffling. It’s a great survival mechanism; the body finds ways to increase efficiency. Now, running isn’t something to be avoided in a weight-loss effort. Simply change your pace, distance, and running workout from time to time. For example, instead of running your normal route, go to the park and run a shuttle, or do a sprint workout of some kind. Sprint workouts are a form of interval training, which means training with periods of high exertion, coupled with breaks and low exertion. When you consistently change up your workout, your body sustains healthy wear and tear, which then heals. This process burns calories. Sources: Vox.com, Cochrane.org

Exercising for the sole purpose of losing weight is dangerous because when a person doesn’t get desired results, they may stop exercising. What a tragedy! Giving up exercise puts your future in jeopardy.

March 2017

A Lackluster WHY YOU SHOULDNâ&#x20AC;&#x2122;T HALFWAY TRY TO DO THINGS

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Most people, regardless of their success or background, are taking on too much and not giving their best effort. And do you know what you get when you give a half effort? Half the reward.

BEING BUSY VS. GIVING EFFORT The problem most of us face is we think that because our to-do lists are long and we stay busy all day that we’re giving our best effort. But there is a difference between productivity and effort. We can stay busy and give a little bit of effort toward a lot of things, but when the sun comes up each morning we still only have so much to give. If you divide yourself between 30 different tasks, those 30 tasks are each only getting a small portion of your energy and attention. If you instead divide your tasks into days, taking only a few tasks or projects each day, you can give better effort, time, and attention to each task. This results in a higher quality end-result, a better sense of completion, and less stress of deadlines.

THE POISON OF COMPARISON Unfortunately, many of us are now even more in-touch with the Joneses, getting peeks through social media of their life’s every aspect. We see their perfectly staged breakfasts and seemingly always happy children. We see their lavish beach vacations and their adorable offices and think, “I can do that, I should be able to do that.” And thus the poison of comparison enters our lives. The thing is – you’re not a morning person, or maybe you don’t like to cook. You prefer adventuring through ancient cities over lounging on a beach, but suddenly you’re questioning your life and preferences, and may start feeling insecure over your decisions. Suddenly you’re adding new tasks to your to-do list that you’ve never had interest in before. But the truth is - your life was just fine before. And now that it’s filled with tasks and hobbies that, if you think about it, you’re not really passionate about, you’re simply not going to find the joy and fulfillment in doing these tasks. This leads to halfhearted effort, and the burial of those things that you’re actually passionate about.

THE RISE OF ANXIETY AND DEPRESSION It is no surprise, then, that anxiety and depression have plagued our homes as we are constantly trying to maintain an image that fits in with the “mold.” According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the U.S.. Over 40 million adults in the United States age 18 and older suffer from an anxiety disorder, and women are twice as likely as men to be affected. We lose ourselves, our true selves, in the hustle and forget how to be happy. We don’t feel accomplished no matter how long our lists are, and even though we make those lists ourselves we don’t really feel happy as we complete the tasks that we added. (This is not to say that anxiety is caused by these controllable factors, but there are many factors including personality, lifestyle, and choices that can lead and contribute to anxiety and depression).

TIME TO CHANGE So what do we do about this?

IF ADVANCES IN TECHNOLOGY ARE SUPPOSED TO SIMPLIFY OUR LIVES, WHY DO WE SEEM BUSIER THAN EVER? PERHAPS WE SUBCONSCIOUSLY FILL IN THE GAPS OF TIME AND ENERGY WHEN THEY APPEAR WITH MORE ACTIVITIES, WORK, PROJECTS, OR HOBBIES, KEEPING US EVER IN THE THROES OF BUSY-NESS. DOES THIS SOUND FAMILIAR TO YOU?

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First of all, do an assessment of yourself. What do you really like to do? Compare this with your life and daily activities. From cooking, exercising, working, decorating your home and even the car you drive, ask yourself, “why?” Live your life with your whole heart. Decorate with your favorite colors. Drive the car in which you are the most comfortable and feel the safest. Engage in activities in which you actually like and make you feel accomplished, and if you decide to learn a new skill, do it with your whole heart. If you find yourself going after something you don’t really want, have the humility to walk away and let someone else take over who will do a better job. Have the self-control to delete your Facebook or Instagram account if they are letting in anxiety and insecurity. As you start adapting your life to fulfill your true self, you will find it easier to give your best effort at your tasks. You will feel happier, more secure, and more accomplished. You will never feel better than when you’re being the best version of yourself all the time.

March 2017

1. USE NATURAL LIGHT Skip the flash as much as possible. Open the windows and let the soft, natural light inside. Don’t be a statue when you’re taking pictures, move around and find an angle that lets the light hit your subject, and click away. It doesn’t matter if you’re using a point-and-shoot camera, your iPhone, or a DSLR – natural light will best capture how your subject and background really looked.

KEYS TO TAKE BETTER PICTURES For the average person, photos serve a specific purpose: to capture memories. To help us remember how we looked, how we felt, how we lived, and we interacted with the world around us. Stop and think about the things you want to remember about your life right now, the things you would like to look back on. Maybe it’s how your kids look when they’re totally consumed in playing in their own little world, or how your husband looks when he caught a huge fish, or how your grandma looks when she’s reminiscing on the early days of her marriage. We don’t constantly sit around on couches in fields or stand around against perfectly white backgrounds in designer clothes – so here are some key elements to taking better pictures that will capture the things you really want to remember.

Don’t be afraid to get up close and personal. In fact getting close will help you capture details better than a zoom (as long as your subject is comfortable with your close proximity). The details of water droplets on a flower in the garden you worked so hard at growing, the wrinkles on your mom’s face when she’s smiling, the tiny teeth poking through your baby’s gums – these are the things you want to remember, the things you’ll miss when they’re gone.

3. CANDID OVER POSED This falls in line with the first two keys, but don’t be afraid to scrap the poses and simply ask your subjects to go about their conversation or activity. Have you ever tried getting your kids to sit still AND smile for a camera? It’s like asking them to rub their tummy and pat their head at the same time. So instead, give them their favorite toys and let them play. Capture their excitement and facial expressions as they do. Ask your grandparents to talk about a beloved memory, and move around as you capture different angles as their faces relive the feelings.

4. THE RULE OF THIRDS Look at the frame of picture you’re shooting and pretend there is a tic-tac-toe board laid across it. Move your camera so that the subject of the photo is where the tic-tac-toe lines intersect. You’ll find that moving subjects away from the very center of a photo helps them become more interesting. Related to this, put the horizon on one of the horizontal tic-tac-toe lines, not right in the middle of the frame.

Remember, it is life’s moments that you want to remember, not staged poses. Use these 4 keys to capture the feelings and the emotions surrounding your subjects, and you’ll have a priceless collection of treasured photos to last a lifetime.

WRITTEN BY ANGELA SILVA

16 HEALTHY IDAHO

2. CAPTURE THE DETAILS

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What if you quit smoking for good in 2017? Feel better and increase your quality of life by removing tobacco products from your daily routine.

For a personal Quit Coach, FREE patches, gum and lozenges:

projectfilter.org 1-800-QUIT NOW

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March 2017

52 weeks x 40 hours = 2,080

IF YOU GOT LAYED OFF FROM YOUR JOB, WOULD YOU BE SAD OR RELIEVED? SURE, NOT HAVING INCOME IS WORRISOME, BUT THIS IS AN IMPORTANT QUESTION TO ASK ABOUT SOMETHING THAT TAKES UP A TREMENDOUS AMOUNT OF OUR LIVES.

E X

I N

G U I S N H I

J O

B U R N O

For most people, jobs provide a standard routine. Odds are the next 365 days of work are going to be fairly similar to the last 365. Those with jobs will log a predictable 2,000 hours or so of work over that time span. Having a predictable work routine may be desirable to some, but for most people, such a routine can become tiring and

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hours/year at work

uninteresting; when this happens, our desire to work decreases. When stress, bad work relationships and politics get thrown in to the mix, the 9 to 5 becomes a thing to dread. So instead of dreading the next year of work, here are some tips on how to recognize when you might need to rethink your work life.

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WRITTEN BY BRIDGET EDWARDS

What is Job Burnout? Burnout is a condition of exhaustion, cynicism and lack of professional efficacy that is often caused by chronic stress, according to Christine Louise Hohlbaum, author of The Power of Slow: 101 Ways to Save Time in our 24/7 World. This state of exhaustion and cynicism is often coupled with doubt about your competence and a lack of motivation or devotion to your work. Job burnout comes in various degrees, so try this self-evaluation to see if this is something you’re facing: • Do you have to drag yourself to work? • Do you feel disengaged from your work? • Are you doing things that you are passionate about? • Do you find satisfaction in your professional accomplishments? • Are you having trouble sleeping or has your appetite changed? If you’re answering yes to a lot of these questions, it’s time to do something different. Work makes up such a significant part of the week that just fighting through the misery is not a viable long-term solution.

How to Reverse Job Burnout If you find that you are getting burned out from your job, don’t give up! Here are few simple changes you can make to get back into a positive groove:

In 2016, only 54% of employees were completely satisfied with their jobs. To help the rest of us avoid job burnout, keep an eye out for these top causes: • • • • • •

Excessive repetition. High demands and low rewards. Imbalance with personal life. Unclear or unrealistic expectations. Poor fit with skills or interests. Poor relationships with those at work.

When to Quit Jobs aren’t going to be fulfilling and enjoyable all the time. In fact, overcoming difficulties in a career is often what makes the career rewarding. Work is not fun, but it can be the source of great self-respect. Leaving your current employment should be considered when you and your ideas are not respected. You should also expect your employer to respect your personal and family life. Here are some other red flags to consider: • Supervisors use threats.

Job burnout is something that just about everyone faces, especially when routines are stiff. But, it’s important to remember that we don’t need to be suffering through our work. In fact, we should be enjoying each day! One vital thing to do to avoid burnout is to utilize the small breaks you get during the work day. You’ll have lunch and a few 5-10 minutes breaks hopefully. Instead of scrolling through social media, go on a walk, read a light-hearted book or call a loved one.

• You’re lied to frequently. • You have no confidence in leadership. • Work is affecting your health.

52/17

The Draugiem Group studied the habits of productive employees and found that the most productive people worked for 52 minutes at a time and then took a 17 minute break before diving back in. It may be that working in sprints is the most effective.

• Talk to your employer about assignment changes at work. • Rethink your work pace. • Rearrange the order in which you complete tasks.

• Be friendly to coworkers. • Get more exercise and sleep. • Rearrange or decorate your office space. • Use your vacation days. • Make room for ‘me’ time every day.

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Sources: psychcentral.com, www.mayoclinic.org, inc.com

• Change how you use break time and lunches.

March 2017

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Healthy-Idaho.com

A CONVERSATION WITH

WITNEY CARSON

UTAH NATIVE AND DANCING WITH THE STARS PRO WITNEY CARSON TALKS MELANOMA, OVERCOMING, AND RELATIONSHIPS

Healthy Idaho: Tell us about your experience with melanoma. I was a big advocate for tanning in the UV beds. In high school I would do that probably three times a week. My dad actually had skin cancer. He had melanoma, and it spread all the way to his lungs. It was really important that all his kids got checked after that. I never checked my body for moles, never was really aware of that. Never really put on sunscreen. I was really careless, and kind of thought I was invincible, you know. So for my parents, it was really important that all their kids to get checked. One day we went in, and the dermatologist found a strawberry colored mole, really, really small, on my left foot, on the top of it. She thought it looked a little odd, and took a sample, and sure enough, it came back positive for melanoma. During this process I had gotten the call that I was going to be a professional on dancing with the stars. This is the first time I was being called as a pro. From the time I was diagnosed, it was about a month and half before I would have to go back to LA. We talked to the doctor, and said we

really wanted to do this, to make it work. It had been my dream since I was three years old. I asked him straight up, can I just wait to have this surgery until after I’m done with the season, in the summer. He was afraid that if I waited, I’d have to go through chemo. So that was obviously not the healthiest, best option for me. We decided together that we’d do the surgery, and just try and make both of them (surgery and the show) work. When I went in they found I was positive for the melanoma being in my lymph nodes all the way up to my hip. So it spread all the way from my foot to my hip. During the surgery process, they had to take out about an inch in diameter around my mole. They also took out four lymph nodes in my hip at the same time. It was about a month of recovery. So after that happened, I did Dancing With the Stars, I didn’t tell anybody about this melanoma. I still had the sutures on my foot when I started the first day of rehearsal. So it was really scary, but I just knew I had to do it. This is what I had been dreaming of. So I sucked it up and went in. I remember the first day, I wasn’t being careful, I just wanted to prove to them that I was worthy to be there. I remember looking down at my foot, and I had this big puddle of blood around my foot. I took off my shoe and my sock and I saw that the sutures had completely split back open. That was a really serious, bad thing that I had to deal with. And I hadn’t met my partner yet, so I had a long season ahead of me. We had to find a wound care specialist to help me be able to dance on it while still letting it heal. All the nerves were kind of numb and mostly damaged at that point, and the feeling hadn’t come back. It wasn’t that painful, as gruesome as it might have looked. I think if it was on the bottom of my foot that would be worse, but luckily is was on the top of my foot. That whole season I had to have this wound care specialist wrap my foot every single Monday before we went live on the show. Now the wound is healed, and there is a big fishhook scar on the top of my foot. I’m completely melanoma free. And now I’m just raising awareness about melanoma. I think so many people out there think they’re invincible because they’re young. We just don’t really think about putting sunscreen on every time we walk outside, covering ourselves up and protecting our skin. I think that’s really important for people to be aware of, and to really know that exists, to know that young people at any age can get melanoma, that it can come at you at any point in your life. It is a serious thing. Going through that adversity of the cancer, and finally getting through really did make it that much sweeter, and it made me appreciate it that much more, that I have my body to dance. And that I have my feet. You don’t realize how important your feet are as a dancer because that just is what you do. But once you can’t physically move on your foot, you’re really are just grateful for your healthy, physical body.

Contunued on page 20 >>>

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March 2017

Contunued on page 21 >>>

Healthy Idaho: Tell us how you learned to be comfortable in your own skin. I think every girl, everybody kind of goes through this, where you’re changing into your body. And it’s kind of hard to accept yourself sometimes. I think that’s kind of what I went through with my body. I have muscular legs, so they’re a little bit bigger, and I have curves, and those are things that I was really ashamed of because I wanted to look like someone else in a magazine. I wanted to be that skinny, really perfect model on the Victoria Secret cover, or whatever it was I think I had a picture in my mind of what a perfect body looked like. As I was growing up and maturing, I started to realize that I am unique, I am special. My body is healthy, and I think that experience with melanoma really did help me realize how grateful I am for my body that I have been given. I started to be more comfortable in my skin. I realized that being completely myself is perfect. My body is perfect the way that it is. I gradually, slowly started to accept my curves, my athletic legs, and things about myself that I didn’t like. I came to love them, because that made me who I was. I think rather than comparing yourself to people, which so many of us do, because that’s just a natural instinct we have unfortunately, just being comfortable in your own skin and knowing that you are enough is really important. It’s important for girls to really know that. As I came to accept my body and myself it helped my dancing a lot. It just helped my confidence. It helped me tell myself you are good at this, this is your talent, this is your passion, and you love this. Being comfortable in my skin definitely helped me.

Healthy Idaho: Why are relationships so important to you? Relationships with my family and with my husband are super important. I mean that’s my number one priority besides my religion. So having a close relationship with them at all times really is super important to me. I’ve always had a close-knit family. I come from a family of a lot of people. I’m the oldest of four kids. I’ve got about 100 cousins. I’ve got a huge family. That’s always been important to me growing up, having a relationship with them. Having them support me through this craziness in my career has been super important to me. And I think that’s helped me stay super grounded. To be able to keep my values and standards.

important for he and I to have good good communication and a good relationship especially moving around so much and having this crazy lifestyle. For us, communicating your feelings, your problems, your issues is really important. Life gets super crazy, and hectic. Especially because he is in school and has work, and I‘m always gone. Having your time of day that you have together, that’s just you two, whether it just be sitting on the couch and watching a movie, or going out to dinner or whatever it may be, having that quality time to talk and check in with each other is super important. We like to vacation any chance that we get. We love to spend time with family. We really are just normal people. We love to sit on the couch and watch Netflix. We love to eat ice cream. We like to go out to dinner, to be normal.

Having Carson in my life has made a huge difference for me. Our first year anniversary was January first. It’s super

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WITNEY’S

GO-TO SNACKS GREEN SMOOTHIE: Spinach, frozen banana, almond milk, almond butter, ice. An apple with almond butter. Natural sugar, healthy fats and protein!

Healthy Idaho: We heard you like kickboxing. Tell us about that. I try to do kickboxing three times a month, maybe once a week. I actually work with an MMA fighter in LA, so it’s super fun to do actual real kickboxing. It’s not just like in Pilates where they kind of just punch the air. You’re punching into the pads and kicking. I like the patterns. For me mentally, having patterns to memorize helps my brain remember dance steps. Having that memorization is really important. Also it’s just a really good workout. You let out all of your anger and all your stress and punch stuff. Who doesn’t want to just punch stuff and have a workout?

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March 2017

Ways To Fortify Your

MARITAL BONDS How To Manage Your Differences And Build A Better Relationship WRITTEN BY DR. ANNE BRENNAN MALEC

MARRIAGE IS A COMPLEX, EVER-EVOLVING RELATIONSHIP THAT CHALLENGES PARTNERS TO REMAIN ACTIVE IN THEIR EFFORTS TO MAINTAIN THE RELATIONSHIP. While the components of a healthy relationship – passion, commitment and intimacy – may seem abstract, I have found specific actions through my practice as a clinical psychologist and marriage and family therapist that couples can do to prioritize their relationship and make it last.

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CONTINUE OR LEARN TO COMMUNICATE WELL We all know to be polite to our bosses at work or strangers we meet, but it is often with those we are closest to that we slip into unhealthy habits of disrespect or inattentive listening. Most likely, at the point in your relationship when you plan to get married, you feel close and communicate well with your partner. It is over time that partners become busier, more distracted or simply make fewer efforts to communicate respectfully and openly with their spouses. But communication is a critical component to a healthy marriage. Couples must schedule time to check in with each other weekly. This “weekly check-in” may seem less necessary in the early years of marriage, but you will appreciate the habit later when work hours become longer and kids enter the picture. Use this time to coordinate schedules, check in about any issues in the relationship, and take time for each other away from technological distractions (that means no phones or TV in the background).

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CREATE A BUDGET AGREEMENT One of the most common areas of newlywed conflict is managing a joint budget. Even if you cohabitate with your partner before marriage, it is unlikely that you pooled all of your resources, and there is a lack of education about shared budgets. But money is important for your personal and relational well-being. Talk with your partner about your financial goals and concerns. Your spouse should be an equal partner in financial decisions. It is helpful for partners to regularly check in with each other about financial changes and decisions (you can easily incorporate this into your weekly check-ins). I advise couples to set a monthly personal budget – say $500 – that each partner can spend on individual expenses without consulting the other. If a partner wants to make a purchase that goes above the agreed-upon amount, he or she should wait until the other partner is consulted and agrees. By forming healthy spending habits and open communication about finances, partners can avoid one of the most common areas of marital conflict and feel closer as equals.

SHARE RESPONSIBILITY FOR MAINTAINING INTIMACY.

NEVER BE AFRAID TO MANAGE YOUR DIFFERENCES.

In the early years of a relationship, intimacy seems to come naturally, so many partners take for granted the importance of actively maintaining a sense of emotional connection. This is not the responsibility of one partner, but a requirement that both spouses maintain an interest in fostering intimacy and keeping tabs on ways the other partner wishes to feel loved and cared for (because this does vary from person to person and over time).

If I had to pick one major takeaway for couples considering marriage, it is to ensure that you are able to tell your partner when you are upset with him or her. That way your partner stands a chance of trying to fix the problem. Without this, resentment takes root and will continue to grow over time until it is addressed. This is so important because resentment often underlies any deficit in the previous points I made. It may sound basic, but it is often difficult for partners to place themselves in a vulnerable position where they can voice their concerns about the person closest to them. For couples to manage resentment, it is essential that partners create a safe conversational space where each can be heard and listen without feeling defensive or attacked.

Date nights are a simple way to establish time to reconnect during a busy week, and they are essential in the early years of marriage and beyond. Take turns planning an evening for each other, and do not get trapped in thinking it has to be extravagant. If your lives are incredibly busy that week, find a time to relax at home or try to cook a new meal together. Remember that human beings like novelty, so be willing to try new things together.

About Dr. Anne Brennan Malec Dr. Anne Brennan Malec (www.drannemalec.com) is the founder and managing partner of Symmetry Counseling (www.symmetrycounseling.com), a group counseling, coaching and psychotherapy practice in Chicago. She also is author of the book “Marriage in the Modern Life: Why It Works, When It Works.” Dr. Malec earned her Bachelor’s degree in Accountancy from Villanova University and holds two Master’s degrees: one in Liberal Studies from DePaul University, and one in Marital and Family Therapy from Northwestern University. Dr. Malec earned her Doctoral degree in Clinical Psychology from the Chicago School of Professional Psychology.

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It is inevitable that you will have a different perspective than your partner at some point – whether regarding the family budget, division of household labor, or even the right way to show intimacy. Use any and every opportunity in the early years of marriage to practice talking with each other when one partner is upset with the other. Skills such as empathy, active listening and managing anger and frustration can be learned and need to be regularly utilized in couple conversation.

March 2017

SPR

N IN

CLEA

R T

PS &

Are you one of the people who can’t wait to clean and purge in the spring, refreshing your home and organizing your belongings? Or are you one of those who dread the expected spring cleaning, maybe because the task seems insurmountable and frankly, you just don’t have that much extra time on your hands. Whether you love it or hate it, spring cleaning is good to help us organize our possessions and lives, and with these DIY hacks and tricks you can knock out your spring cleaning easily and quickly. WRITTEN BY ANGELA SILVA

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VINEGAR WILL PRESERVE YOUR BATHROOM SET A TIMER If you don’t have a lot of time, set aside a reasonable amount of time each day to spend cleaning. Even 30 minutes per day of undistracted cleaning will yield tremendous results.

WORK FROM THE TOP-DOWN Dusting, wiping down counters, cleaning windows, etc. should be done from the top-down to prevent having to clean the same areas multiple times and to consolidate cleaning space.

The acid in vinegar breaks through and prevents lime and water stains, so use it as an inexpensive bathroom cleaner. Don’t be afraid of the smell; it fades quickly.

THROW TOYS IN THE DISHWASHER We all know kids are always spreading germs, which inevitably get to their toys. Cleaning their toys is quick and easy if you just throw them on the top rack of the dishwasher though! As long as they aren’t electronic, of course. Stuffed animals can go in the washing machine on “gentle,” with warm water.

WAX YOUR AIR VENTS If you or your family seem to be getting sick frequently or are irritated by the air, it could be from dirt, dust, and debris accumulated on your air vents. Clean the air vents and prevent buildup from recurring by coating them in car wax.

CLEAN YOUR COMPUTER KEYBOARD If you’re really having trouble getting started on your spring cleaning, look down at your keyboard while you’re working or Netflix-binging and clean it out. A lot of debris and bacteria gets trapped between the keys, so removing them or using a small-bristled brush and hand-held vacuum can help keep it clear. Small cans of compressed air also work great, as does the sticky part of a sticky note, strangely enough. Don’t forget to sanitize!

CREATE A CLEANING-TOTE FOR EACH ROOM Put everything you need for the bathroom in a bucket or tote and keep it under the sink so it’s convenient and organized. How many times have you wondered where the Windex is?

USE A SOCK TO DUST BLINDS Relive the old sock puppet days and use an old long sock on your hand to dust blinds, wiping both sides simultaneously. You can even spray cleaner on the sock first if necessary.

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NEVER SCRUB YOUR MICROWAVE Cleaning your microwave is as easy as heating up a cup of water and vinegar for a few minutes. The condensation will soften any food debris stuck to the walls or door and let you wipe it off easily. This will also work with a wet sponge, and will sanitize the sponge at the same time.

USE OLIVE OIL TO MAKE YOUR KITCHEN SPARKLE Dab a bit of olive oil on a rag and use it on your stainless steel appliances to make them sparkle and shine.

INVEST IN MAGIC ERASERS When in doubt, pull out the Magic Eraser. Those things really are magic, and remove everything from water stains, scuff marks, crayon on the wall, and grime around the sink drain. Keep a bunch of these handy and they’ll make tough jobs simple and quick.

March 2017

3 WAYS TO A Spotless Spring

Entryways the Easy Way: Clutter Guide

The entryway to your home is often the messiest place inside. It’s a tornado of shoes, coats, keys, socks, backpacks, dirt, mud and general havoc. It’s a bad place for messes, because it’s the last thing you see when you leave, and the first thing greeting you get when opening the front door. Stressful! And speaking of stress, wouldn’t it be awesome if leaving the house was easier for your family? Make it easier with some entryway magic: •

Have a hook or bowl for keys. A corkboard with multiple hooks makes for a sleek and organized key system.

•

Get a boot tray for wet/muddy/ snowy weather. Line the tray’s bottom with stylish rocks.

•

Loop a clear plastic bag around a hanger in the closet, and put gloves, hats and smaller items in that bag.

•

If you have several children, consider having bins or shelves labeled with names, so each child has a place for backpacks, coats, shoes, etc. Install an entryway chalkboard. We leave stuff in the entryway because we don’t want to forget it right? Chalk it, don’t plop it. Have a bin/bucket/bag for pet toys and leashes.

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Ci-trusty DIY Spring Cleaner

1. Fill a glass, air-tight container with orange peels, and sprinkle some salt on top.

Is Dust a Health Risk?

Nine out of ten homes have dozens of potentially harmful chemicals lurking in household dust, according to research published recently in Environmental Science & Technology. Some common harmful chemicals found in household dust include: • Phthalates

Fill the container with white vinegar.

Seal the container, and let it sit for 2-3 weeks in a cool, dark location.

Strain out the peels, and pour the liquid solution into a spray bottle. Dilute with distilled water if the vinegar smell is too strong.

• Flame retardants Some other combinations to try:

• Synthetic fragrances

• Orange peels and whole cinnamon sticks.

These chemicals and more come from things like flooring, packaging, carpet padding, insulation, electronic devices and personal care products. Exposure to the harmful chemicals has been tied to respiratory issues, reproductive system issues, hormone problems and more.

How does it work?

Young children and toddlers who are near the floor or crawling, and often put things in their mouths, are most at risk from the dangers of consuming chemicals in dust.

Citrus peels contain limonene, a natural solvent. Vinegar is great against mold, bacteria and germs because of its acidity.

• Lemon peels and rosemary. • Lime peels and thyme.

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March 2017

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March 2017

Deal With Pain

CORRECTLY

WRITTEN BY PRESTON WARD,PT,DPT

A PHYSICAL THERAPIST OUTLINES THE RIGHT AND WRONG WAYS TO DEAL WITH PAIN.

As a Doctor of Physical Therapy, I get asked all the time about pain. It’s a common reason for someone to go to physical therapy. Physical therapists are “movement experts,” and guided movement is often the better route for relieving pain, compared to medication.

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“The American Physical Therapy Association (APTA) has launched a national campaign, and President Obama proposed in new funding $1.1 billion to thwart this grievous epidemic” There is a better strategy to managing your pain; it is safer with comparable results. Movement! Particularly for lower back pain, movement is better at managing pain than opioids, and movement is what physical therapy is all about. The CDC came out with guidelines for prescribing opioids for chronic pain this year. It states “non-pharmacologic therapy and non-opioid pharmacologic therapy are preferred for chronic pain.” Furthermore, these guidelines state that even if opioids are prescribed, physical therapy or “non-pharmacologic therapy” should be used in conjunction.

there has been an exhaustive R ecently list of news articles relating to the

relatively new epidemic of opioid abuse. Overdose deaths from prescription pain relievers like oxycodone, hydrocodone, codeine, morphine, fentanyl and others quadrupled in the 2000s. In 2014, there were 18,893 deaths related to overdose of these prescription pain relievers. Sales of these drugs have skyrocketed over the last 15 years. Here’s another alarming statistic: from 2000 to 2014 nearly half a million people died from drug overdoses. So how does all this relate to physical therapy? All these prescriptions certainly help with pain and have their place in pain management. However, they might not be the safest or most effective for dealing with long lasting pain.

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Today we live by evidence-based medicine, and everyone has the resources at their fingertips to make an informed decision. If you have chronic pain, the research points to physical therapy, not drugs. It not only is safer than taking prescription opioids, given that 1 in 4 people will struggle with addiction which can lead to death, but there is high quality evidence supporting physical therapy intervention to ameliorate chronic pain. These studies have been demonstrated on large groups of people suffering from arthritis, low back pain, fibromyalgia and a myriad of other conditions. You may ask, “what is my physical therapist going to do for my chronic pain?” Let’s take low back pain for example. Nearly two-thirds of individuals will experience low back pain in their life with 30 percent eventually feeling chronic pain. Your physical therapist will begin by questioning you about your current state and medical history. They will then carry out an extensive review to rule out or in possible mechanisms behind your pain. Next they will educate you on their findings and the science behind pain, and give you an individualized plan to help manage your pain. This will include goal setting, regular exercise, and exposure to the movements that initiated your pain. Overall, they will get you moving and help to improve your function.

With guided movement, physical therapy seeks to resolve the cause of the pain rather than mask it, as medication does. National movements are battling the opioid epidemic. The American Physical Therapy Association (APTA) has launched a national campaign, and President Obama proposed $1.1 billion in new funding to thwart this grievous epidemic. If you are suffering from chronic pain, I encourage you to choose PT first. Sources: American Society of Addiction Medicine, CDC, National Institute of Drug Abuse, APTA, Louw et al, Moseley et al, Delitto et al

March 2017

WELLNES

ENLISTING SELF-DOUBT AS AN ALLY WRITTEN BY MEKEL HARRIS, PH.D., NCSP

Looming thoughts of being an impostor likely haunt you from time to time, regardless of your role as a professional, friend, or partner.

An unmentionable truth in today’s society is that each of us struggles, to varying degree, with self-doubt. Simply put, self-doubt can be described as the state of doubting oneself. It can also be described as a feeling of not having confidence in oneself or one’s abilities. Now if you look carefully at both definitions, you’ll notice that at its core, self-doubt is directly connected to our emotions (feelings) and can fluctuate, depending on the circumstances we encounter (state). If, in fact, self-doubt can manifest in the face of temporary situations, then why

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are we opposed to experiencing fleeting moments riddled with a bit of self-doubt? Sylvia Plath’s quote comes to mind: “The worst enemy to creativity is self-doubt.” And, yes, research suggests that unhealthy doses of self-doubt can certainly impede one’s capacity for expression, including creativity, as well as negatively impact one’s overall selfesteem (Wichman & Hermann, 2010).

But what about healthy doses of self-doubt? I would argue that they can actually be a good thing.

Self-doubt places us in a helpseeking posture. Just the other day, as I considered sharing this article, I had a moment of self-doubt. The question, “Am I good enough?” reigned in my mind, followed by, “Who cares about what I have to say?” Despite my academic and professional acumen, I was immediately humbled by my thoughts and sought input from a fellow colleague and

friend. As I poured out my list of doubts, she challenged me to reflect upon my capacity. This, in turn, propelled me to “get back in the [proverbial] saddle” and continue with my writing plan. In effect, help saved the day!

Self-doubt enables us to check-in with ourselves and consider our own limitations. Yes, we all have them! Pondering my abilities allowed me to self-reflect for a bit and truly wrestle with my personal and professional strengths, as well as opportunities for growth. In a society that encourages us to think so highly of ourselves (in my opinion, too highly, sometimes), isn’t a dash of self-reflection and humility refreshing? I think so!

Third, self-doubt shifts the focus from self (me, myself, and I) as perfect to self as perfectly flawed. I’m convinced that at the end of the day,

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others want to know that they are not the only ones who are flawed in this world. And don’t each of us want to know that about ourselves too? Once we accept ourselves as imperfect beings, pressure is released, and we are free to soar in all areas of our lives. Don’t we all crave this sort of freedom?

Finally, self-doubt enables us to receive support and affirmation from others. When we function in a self-focused and doubt-filled silo, we limit other’s ability to offer constructive feedback. More specifically, we deny others the opportunity to affirm us. Wrestling with the question, “Am I good enough?” forces us to move beyond ourselves and invite much needed declarations about who and where we are along life’s journey. Isn’t this what we all enjoy, if we’re really honest with ourselves? So, in effect, perhaps it’s time to lessen the stigma associated with self-doubt and instead, embrace it (in healthy doses, of course). What would it look like to allow for a margin of self-doubt in your day-to-day experience? You may be pleasantly surprised that it produces humility, increased self-acceptance, and connection with others.

ABOUT THE AUTHOR Mekel Harris, Ph.D., NCSP currently serves as a licensed psychologist, health service provider, and adjunct Associate Professor, in Memphis, TN. In addition to these roles, Dr. Harris volunteers with several children’s organizations and serves as a board member for Comfort Zone Camp, a children’s bereavement organization. Throughout the past five years, she has presented at over 25 national and international conferences, targeting an array of healthrelated topics. In late June 2016, Dr. Harris published her debut book, “Relaxing Into the Pain,” charting her personal grief journey. As an avid proponent of wellness, she recognizes the importance of cultivating physical, emotional, and spiritual fitness in all areas of life and leadership. Follow her on Twitter: @drmekel.

Ultimately, you might discover that your creativity and productivity are actually heightened!

If we’re honest, each of us can admit that we’ve asked the question,

“Am I good enough?” at some point in our lives. Facebook.com/HealthyIdaho

March 2017

Spring Clothing A GUIDE TO WEARING CHIC WHILE ITâ&#x20AC;&#x2122;S STILL CHILLY B Y C H E L S A M AC K AY

Photo: Charlotte Street Alek Source: Kate Spade

Photo: Elsie Suede Pump Source: J Crew

Photo: Forget Me Not Aviator Source: Free People Clothing

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SWING DRESSES

Pair a swing dress with a button up shirt for a light, warmer, attractive look.

T R E N C H C OAT S

Trench coats are in, and sleeveless trench coats are great for a spring look.

Photo: Mixed Messages Sleeveless Trench Source: Nasty Gal Photo: Contemporary Ribbed Swing Dress Source: One Loved Babe

DUSTERS

BLAZERS

Their light material provides a perfect extra layer for spring chilliness. Photo: Hooded Faux Wool Duster Coat Camel Source: Missguided US

Blazers arenâ&#x20AC;&#x2122;t for grandmas and old bands anymore. The right open blazer is right on target in spring, and it adds a little warmth to your attire. Photo: Plush Jersey Curved Hem Open Jacket Source: Express

Photo: Carli Bybel Maxi Duster Coat Pink Source: Missguided US

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March 2017

Cool Things For Spring 2017 PURE GROW TH ORGANIC SUPER CHIPS We all need the right fuel for springtime adventures, and we were pleased to find these USAmade chips. Made with rice, kale, quinoa and chia seeds, we were scared this might be another healthy-yetbarely-edible snack option, but Pure Growth has come up with a winner.

OT TERBOX DEFENDER SERIES If you’re a serious outdoor junky, this is a good case to consider. It provides three layers of protection, plus a holder and clip. We think it could protect your phone from the perils of Kilimanjaro, and withstand even the most careless teenager. $49.95 at otterbox.com

THE BEST FLAVORS: Spicy Thai, Sweet Jalapeño, and White Cheddar.

SVEN CAN SEE Anyone who wears glasses or goggles knows they can fog up easily. Sven Can See is an anti-fog, anti-frost solution that comes in a gel or spray form. It is excellent for skiing and other snow sport goggles, as well as for swimming goggles. $10.95 at svencansee.com

WINDPOUCH GO™ INFLATABLE HAMMOCK One of the best things about spring is… well, looking at spring. We thought WindPouch was a pretty cool product for chilling out in nature. You fill it with air using a light breeze, which is pretty ingenious. No pumps. And yes, it’s comfortable. $79.99 at windpouch.com

WOOLRICH BOOTS Springtime can be wet, muddy, and often cold, so the right shoes are important. Wool is the go-to outdoor material for warmth. We dig the wool-infused boots from Woolrich for their sturdy construction and reliable quality. woolrich.com

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10 Health Benefits of Losing 10% of Your Body Weight • • • • • • • • • •

Dramatic decreased risk for heart attack and stroke Decreased risk of developing Type 2 Diabetes and potential reversal of established Diabetes Decreased risk of developing various cancers including colon, breast and uterine Increased daily energy level Idaho Improved mobility with decreased chronic pain and arthritis Weight Improved sleep quality and decreased risk of sleep apnea Loss has 7,249 Improved blood cholesterol profile patients AVERAGE who have 10 TIMES THE NATIONAL lost at least 10% Improved blood pressure control • Recognized as the “gold standard” of weight by 2012 president of ASBP oflosstheir body • Alzheimer’s 97% first-month success rate Potential decreased risk of developing Disease weight. • Over 16,000 clients successfully treated Positive psychological and emotional• impact selfonline accomplishment Resultson posted and updated regularly

5-YEAR SUCCESS RATE

• • •

Over 546,000 pounds lost without surgery

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

Call: 208.343.3652

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Only weight loss center in America with 3 physicians certified by the American Board of Obesity Medicine Recipient of the 2007 Best Weight Loss Doctor in America awarded by ASBP Program has already spread to 21 states

ASK US HO YOUR INSU W R ANCE AYUsROnEIFacebook For Success Stories and MoreM Visit Only Weight Loss Center In America M and at idahoweightloss.com YOUR VISBI URSE TS! 20 American Board Of Obesity Medicine

8.343.265

FREE WEIGHT LOSS SEMINARS visit idahoweightloss.com for upcoming seminars

208-343-3652 Visit: IdahoWeightLoss.com

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 March 2017

FYI Interesting Tidbits About Food, Cooking and Eating

How to Best Remove Burned-On Food From a Stainless Steel or Enamel Pan Dinner is burned, and if that isn’t bad enough, the pan won’t clean. You’ve tried scraping, soaking it in dish soap, and yelling at it. What next? Fill the pain with about two inches of water, or until all the burned-on stuff is submerged. Dump in ¼ cup of baking soda, and bring the mixture to a boil. Let it boil for 15 minutes, and then let it cool for 30 minutes. Then wash the pan as normal.

Why Does the Stomach Growl?

We’ve also heard that if you fill the pan with hot water and dish soap, and toss in a dryer sheet for an hour, it works wonders. Yes, we’re talking a dryer sheet from your laundry room.

The 3 Most Common Ways People Mess Up Their Cooking

A rumbling tummy doesn’t always mean you’re hungry, but it’s a common association. The growling, which comes from the stomach or the small intestines, is often louder when the stomach and intestines are empty, which is probably where the association comes from. The walls of the gastrointestinal tract are composed of smooth muscle, and when these muscles are activated to move the foods, gas and fluids you’ve ingested, that’s where the rumbling noise comes from.

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You don’t taste as you cook.

You forego ingredients you don’t have, or replace them unwisely.

You turn the food too often, or open the oven to check on food too often.

Healthy-Idaho.com

How to Make Perfect Pasta From Scratch 1. Take a cup of flour, and make a mound with it in the center of your cutting board or kneading surface. 2. Hollow out the middle of the mound so that you have a volcano-like structure. 3. Crack two eggs into the hollow area, mix the eggs without bringing in flour, and add a pinch of salt. Once eggs are mixed, slowly bring in flour to the egg mixture. 4. Once enough flour is mixed in, the dough becomes firmer and you can start using your hands to knead in the rest of the flour. Once the dough is firm enough to hold its shape, begin kneading the dough for 5-6 minutes. Good dough will restrict a little bit once you bring pressure off it. 5. Coat the outside of the dough in olive oil, and wrap it in plastic. Refrigerate the dough for 30 minutes, and then it is ready to roll out for whatever kind of pasta you want to make.

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March 2017

HOW TO COOK CHEAP AND HEALTHY

MEAL IDEAS FOR UNDER

COOKING AT HOME REALLY IS THE KEY TO SAVING MONEY AND EATING HEALTHIER. IT MAY TAKE A LITTLE BIT OF PLANNING AND SOME DETERMINATION, BUT I PROMISE IT WILL PAY OFF IN THE LONG RUN! THE KEY IS TO FIND SOME STAPLE FOOD ITEMS THAT ARE DIVERSE AND NUTRITIOUS THAT CAN BE USED FOR MULTIPLE RECIPES THROUGHOUT YOUR WEEK. JUST BECAUSE YOU’RE SHOPPING CHEAP DOESN’T MEAN YOUR FOOD CAN’T BE DELICIOUS! I LIKE TO THINK OF IT IN GROCERY STORE GROUPS:

PROD U CE: Pick your favorite fruits and vegetables that you know you will eat. I love tomatoes, avocado, brussels sprouts, garlic, bananas, apples, lemons, lettuce and red potatoes.

G R AIN S: Go whole-wheat! This will cut down on your sugar intake and increase your fiber consumption. Whole wheat bread, tortillas, rice and pasta are good staples and usually not more expensive than white.

DA IRY: Dairy is important but remember dairy has quite a bit of fat. I choose low fat cottage cheese, cheese, eggs, Greek yogurt and milk (almond, rice, soy, cow’s).

M E AT AN D F ISH: My go-to is a big bag of frozen boneless, skinless chicken breasts. This will keep a long time and there are so many ways to cook it! I also love frozen fish–my favorite is tilapia.

R A N D OM: Canned beans, hummus, nuts, etc. These are good for snacking!

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3 KEYS TO CHEAPER M EA LS

Plan your meals at the beginning of the week

Pick recipes that are diverse, but use some of the same ingredients. This way you don’t have to waste food that you can only use in one recipe.

Sometimes it’s better to go frozen

Change up your cooking style

Buying frozen chicken, fish and veggies will save you money and they still pack the needed nutrients.

To create variety, get creative! I like to trade off using my crock-pot, stovetop, and oven. Each will change the tastes and style of your meals, and the consistent change allows greater creativity in the kitchen.

MEA LS F OR $4

(F O R 2 PE O P LE) * CHICKEN, VEGGIES AND POTATOES

10 oz. Boneless Chicken Breast ($3/lb.) = $1.87 2 Cups Frozen Veggies = $1.00 2 Potatoes ($.56/lb) = $.50 Total = $3.37

GRILLED CHEESE SANDWICH WITH TOMATO SOUP 4-6 Slices Wheat Bread = $.50 1 Cup Cheese = $1.00 Tomato Soup = $2.50 Total = $4.00

CHICKEN QUESADILLA WITH SALSA 6 oz. Boneless Chicken Breast ($3/lb.) = $1.13 4 Uncooked Flour Tortillas = $ .75 ½ Cup Salsa = $1 Sour Cream = $.50 Total = $3.38

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SALAD WITH AVOCADO, TOMATO, AND CHEESE ½ Head Lettuce = $1 ½ Avocado = $1 1 Roma Tomato = $.50 ½ Cup Cheese = $.50 ½ Cup Dressing = $.50 Total = $3.50

PASTA WITH CHICKEN AND VEGGIES 3 Cups Pasta = $.50 8 oz. Boneless Chicken Breast ($3/lb.) = $1.50 2 Cups Frozen Veggies = $1.00 1 Cup Pasta Sauce = $.75

WRITTEN B Y LAUREN TURV ILLE

Total = $3.75

*Prices will vary a bit based on where you are, and what store you’re shopping at.

March 2017

Smoothie Recipes

Blueberry Muffin Smoothie If you love blueberry muffins, then you are certainly going to want to add this smoothie to your morning routine. Full of fiber and protein, this smoothie helps to keep your appetite in check while providing anticancer phytonutrients and gut-friendly prebiotics.

1 1 cup 2⁄3 cup 1⁄2 cup 1 tbsp 2 tsp 1 tsp

frozen banana, halved frozen blueberries plain Greek yogurt large-flake (old-fashioned) rolled oats ground flax seeds (flaxseed meal) lemon juice pure vanilla extract Unsweetened almond milk

Makes 1 serving

Image credit: Colin Erricson

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Image credit: Colin Erricson

Virgin Piña Colada Pineapple and coconut pair up in a frozen mocktail that will bring a smile to your face while supporting healthy bones, teeth and gums. Makes 1 serving 1 can (14 oz) 2⁄3 cup 1 tbsp 6 1 tsp

full-fat coconut milk, chilled (see tips) frozen pineapple chunks unsweetened shredded coconut ice cubes rum extract or almond extract

1. Using a spoon, carefully remove the thick layer of coagulated cream from the top of the can of coconut milk and transfer to a bowl. Measure out 2 tbsp cream and add to the blending pitcher or cup. Measure 1⁄4 cup of the remaining coconut milk and set aside. Reserve extra coconut cream and coconut milk for another use. 2. Add pineapple, coconut, ice cubes, reserved coconut milk and rum extract to the coconut cream in the blender. Blend for 30 seconds or until smooth. Tips Chill the can of coconut milk thoroughly and avoid shaking before opening to avoid mixing the cream with the milk. Any remaining coconut milk can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 6 months for use in other recipes. Add a colorful paper cocktail umbrella to each drink for a festive flair.

Triple-Green Shrub If one kind of green is good, three is better. This is a juice for grownups, all green and, if you use water, not sweet at all. Makes 2 servings 1 cup 1 tbsp 2 leaves 1 cup 1⁄2 cup

coconut water or water apple cider vinegar kale lightly packed fresh spinach leaves lightly packed fresh parsley (see tip)

1. Place the coconut water, vinegar, kale, spinach and parsley in the blending container. Gradually increase the speed, and push the ingredients into the blades, then turn the blender on high and blend for about 1 minute or until there are no visible bits. Serve immediately. Tip You can use parsley stems in this juice and save the leaves for cooking, if you have a plan to use them up. Image credit: Colin Erricson

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March 2017

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See the

Expert! FOOT OR ANKLE PAIN? SEE THE EXPERT!

Idaho’s Premier Orthopedic Clinic

Jonathon Wolf, MD

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

Michael T. Daines, M.D.

Michael Nieraeth, PA-C

As with any injury or chronic orthopedic condition, it is always wise to seek treatment from a medical physician. An Idaho native, Jonathon Wolf, MD joined our practice in 2015 after completing a foot and ankle fellowship through Harvard/ Massachusetts General Hospital. Dr. Wolf specializes in all foot and ankle conditions. His surgery skills are highly advanced, including trauma and deformity correction. He also performs total ankle replacements. • Ankle sprains • Arthritis • Plantar Fasciitis/heel pain • Bunions • Foot and ankle trauma • Hammertoes • Sports related injuries

• • • • • •

Reconstructive Hip and Knee Surgery Total Hip and Knee Replacement Knee Resurfacing Computer Assisted Surgery Minimally Invasive Surgery Arthroscopic Surgery of All Major Joints

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Surgery of the Upper Extremity Sports Medicine Fracture Treatment Musculoskeletal Trauma Independent Medical Evaluations Surgery of the Foot and Ankle Surgery of the Hand

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

Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

• Total Ankle Replacement

Call today to begin your foot and ankle pain relief

208-895-0888

You will always be seen by an Orthopedic Surgeon

208-895-0888 Facebook.com/HealthyIdaho

Jonathon C. Wolf, M.D.

Established in 1960 Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmett

westidahoorthopedics.com

March 2017

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