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June 2017

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Tenacity JUNE 2017

10 How to Fly

Try these tips to improve your vertical leap and overall physical condition.

20 Fitness Secrets of Superheroes

It’s pretty hard to look like a comic book hero, but this is how actors get close.

24 5 Ways Men Mismanage Their Health Leaving health to chance, thinking health comes in a bottle, and neglect. Seriously bro?

26 Aging Differences Between Men and Women

Time can be brutal, no doubt. But men and women have a different relationship with Father Time.

28 The Modern Dad

Throw your dad stereotypes out the window, because today’s father isn’t like any other father in history.

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Plus: Manly Recipes Humor In the Workplace Chest Workouts Besides Bench Press

ON THE COVER : TINSELTOWN / SHUTTERSTOCK.COM

Chris Pratt: Work Hard and Catch a Break Chris Pratt won’t deny that he’s caught some lucky breaks, but his rise to stardom didn’t come without a fight.

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June 2017

EDITOR'S NOTE

Healthy

Tenacity

It’s funny what we value in life—what we consider important and pressing. Actually, no, it’s sad. As a guy, and since it’s Men’s Health month, perhaps this is written to guys. I don’t know if women are better at this than guys, but why is it that we seem to underappreciate the moment, however positive or difficult the moment may be? Why is it that we often don’t embrace trial and setback for the springboard to success that they may be? And why is it that we spend so much time comparing ourselves to others, using that measure as the basis for happiness or frustration? My only answer is that I think we—okay, I’m talking about myself here—aren’t consistently placing proper value on the right things, and we (I) certainly aren’t asking the right questions. Especially as men, I think part of the issue is that we tend to view our lives in the context of competition, as a contest. And it’s absolutely not. We want to get ahead, to win, to advance, and certainly these are worthy goals. But not when we view it in terms of getting ahead of others, winning—and hence, defeating—others, viewing ourselves better than others. We like to keep score, compare size, evaluate competitively. So, what’s wrong with that? It’s

WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

IDAHO

JUNE 2017

VOLUME VIIII, № 6

a tricky question, because I firmly believe in excelling and excellence, and clearly, someone’s mediocrity might be better than another’s best in any given venue (think Michael Jordan, Michaelangelo, or Mozart). Differences and inequality are NOT the issue here, and not a problem. Neither are sport or competition. What I’m talking about is viewing and evaluating our own lives in relation to our own values and dreams, NOT in comparison to others. I believe in pushing ourselves to be better, to feel better, to fare better financially, to look better—ultimately, to be our very best in every area we desire to improve. But the focus should be on improving ourselves in contrast to where we’ve been and where we want to be, NOT in contrast to where others have been or where they may be.

HERE’S MY POINT: Life isn’t a contest, and when we see it as competition, we become unhappy and distant from those we love, and we usually spend too much time focusing on the wrong things. And, I think we miss the entire purpose of life. Not long ago I had a very scary moment snorkeling in Hawaii with my two oldest boys. I got us into a dangerous situation that I couldn’t control, and quite frankly—I panicked. In the ten minutes that passed between drowning concern and safety, my thoughts magnified things that were truly important to me while virtually eliminating those things that matter so little, yet command so much of my daily attention. Partly because of that experience, I’ve been considering the spiritual scenario of sitting with my maker and reviewing my life and my values. In that moment, I cannot imagine valuing a nicer car, a bigger home or better job. What I do hope is that, in that moment, I can look back and realize that I had valued my marriage, my children, and my neighbors. That I had been humble and helpful to others. That I had been kind and caring to those around me, as well as to those around the world. Truly, in that moment of reconciliation with my maker, I am sure that we will be discussing and valuing much different things than I seem to discuss and value here. I think that begins by learning to ask the right questions today.

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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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June 2017

PA I D C L I E N T C O N T E N T

THE PRIAPUS SHOT (P-SHOT) MEN THIS IS FOR YOU.

The ground-breaking Priapus-Shot or P-Shot, is a natural treatment that has already been successfully performed on over 20,000 men worldwide, with zero side effects reported.

WHAT IS IT? It is a shot, of your body’s own Platelet Rich Plasma, PRP, injected into the penis itself. Essentially, a few quick pokes into the male member with concentrated PRP spun from your own blood is all it takes. The penis is numbed for the procedure making it nearly painless. Full results will be appreciated in approximately 2-3 months. Using a penis pump following the procedure, men can see an almost immediate difference in size. The treatment has also shown significant improvement in conditions such as erectile dysfunction and Peyronie’s disease. The website priapusshot. com claims you can have a “Bigger & harder penis the day of treatment!”

diabetes young & old as well as those on and off testosterone replacement can benefit from the P-Shot procedure. This procedure has the potential to lead to lower doses of erectile meds. However, there is no guarantee it will get you completely off of them–this is dependent on the condition at time of treatment. Smoking can reduce your results.

IMPROVEMENTS IN SIZE MAY VARY. Potential benefit of the Priapus Shot are: it is non-surgical, drug-free, you can freely enjoy sexual engagements the day of the procedure, increased sensitivity, increased libido or desire, larger girth and length, almost instantaneous results, fast and relatively painless, healthier sex, and improved relations.

PRP or Platelet Rich Plasma is essentially your blood’s naturally occurring clotting factors and growth factors. These factors, specifically the growth factors, have the ability to destroy unhealthy or damaged tissue as well as create healthy new tissue to take its place. These growth factors are chemical messengers that turn a variety of cellular functions on or off. They can target and remove the collagen and elastin fibers that become damaged or weakened from external (sun exposure) and internal (genetic) aging factors. Once the damaged tissue has been destroyed and removed, fibroblast cells work to build stronger, healthier fibers to replace the tissue. This process achieves skin tightening, texture re-newel, a healthier skin barrier and can rejuvenate tissue.

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June 2017

FITNESS

How to Fly The University of Utah’s basketball strength coach gives some tips on improving your vertical leap.

THERE IS A LOT OF ADVICE OUT THERE ABOUT HOW TO GET A BETTER VERTICAL LEAP. WEIRD SHOES, INTENSE MONTH-LONG PROGRAMS AND MORE PROMISE TO SEND YOU FLYING, BUT A LOT OF THAT IS NONSENSE. UTES MEN’S BASKETBALL STRENGTH COACH CHARLES STEPHENSON EXPLAINED TO US THE REAL ESSENTIALS TO JUMPING HIGHER.

ADD RESISTANCE TO YOUR JUMPING WORKOUTS

THE FOUNDATION OF A GOOD VERTICAL IS STRENGTH

Use dumbbells or weighted vests to add resistance to a jumping workout.

EXAMPLE: SQUAT JUMPS WITH DUMBBELLS: Start with light weight. Bring feet shoulder-width apart. Squat to sitting position and explode upward. Some advise against this workout because of the safety implications. The landing is where problems can occur. Land first with your toes, then your mid-foot should hit, then your heel. Then absorb the shock with a balanced bend of the knees. Landing properly also allows for quick recovery and explosion into your next jump. Jumping in quick succession is the best way to do squat jumps, Stephenson says, but learn correct form, take it slow and use light weight or no weight to start out. In addition, make sure to use different weight amounts as you progress. Train your body to jump against varying levels of force and you’ll be more prepared for jumping in a basketball game, soccer game, or any other physical activity.

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Don’t skip leg day of course, but remember that jumping is really a full body movement, Stephenson says. Complete weight training must be an integral part of increasing your vertical. That said, there comes a point when strength isn’t enough. Different types of exercise are needed to increase the power behind your jumps.

THREE WORKOUT VARIETIES HELP YOU GET A BETTER VERTICAL: • STRENGTH TRAINING: to produce more force. • RESISTANCE JUMP WORKOUTS: to produce more power. • ASSISTED JUMP WORKOUTS: to train muscles to contract faster. Stephenson says the men’s Utah basketball team uses all three of these varieties regularly in their training.

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WHY TO PUSH YOURSELF When we get older, we start to lose some of our athletic ability, says Stephenson, who has worked as a strength and conditioning coach at four universities now. “But a big reason why people can’t run fast or jump high anymore,” he says, “is because they’ve stopped ever trying to run fast or jump high.” Life gets busy, and people stop utilizing the body’s full potential. That is when the body starts feeling old—when it starts getting slow due to underuse. And it isn’t just about increasing your physical capabilities, Stephenson says. It’s a psychological benefit to push yourself, to know that you can do hard things.

It’s a psychological benefit to push yourself, to know that you can do hard things.

“Your body is amazing,” he says. “Use it.” But, this must be taken with a grain of salt. Don’t push yourself beyond your abilities.

DO RESISTANCE JUMPING ON ONE FOOT Athletics often demand jumping off one foot, not two.

EX. REAR FOOT ELEVATED SPLIT SQUAT JUMPS Using small stool to support one foot behind you, do single-leg squat jumps. Your rear foot stays stationary during this workout, but the landing and jumping motions should be the same. Warning: this is a difficult exercise, even without weights. Start with just your body weight, and add vest or dumbbell weight over time.

DON’T STOP DOING BODY WEIGHT JUMP EXERCISES Incorporate body weight squat jumps and other exercises into your vertical leap training. You’re trying to enhance your natural jumping ability, so your body needs to experience natural motion frequently.

ADD ASSISTED JUMP EXERCISES This may seem counterintuitive, to do jump exercises that are easier than body weight or resisted jumps, but as Stephenson explains, assisted jump exercises train your muscles to contract faster. For the same reason, athletes do over-speed running workouts, where a bungee or cable makes them run faster than their normal sprint speed.

EX.: ASSISTED SQUAT JUMP This exercise will require ropes or TRX bands that come down from above your head to about chest height. Standing directly beneath the bands, do squat jumps, using your hands and arms to assist the jump. Jump in repetition. The bands can also be used to do assisted onefoot squat jumps.

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June 2017

FITNESS

Do The Switch

WORKOUTS BESIDES BENCH PRESS THAT ARE GREAT FOR THE CHEST

WHEN IT COMES TO WORKING OUT THE CHEST, THE BENCH PRESS IS THE MAIN EXERCISE PEOPLE THINK OF TO BUILD SIZE AND STRENGTH. BUT THERE ARE OTHER WAYS THAT YOU CAN BUILD UP YOUR CHEST AND GIVE IT A LITTLE DIFFERENT TYPE OF STIMULATION SO YOU CAN SEE THE RESULTS THAT YOU WANT. THERE ARE THREE DIFFERENT EXERCISES THAT YOU CAN USE TO SWITCH UP YOUR CHEST ROUTINE AND START CHALLENGING YOURSELF TODAY.

WRITTE N B Y G R E G M A R S H A L L G Y M A T C I T Y CR E E K

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heroo 2

BOSU BALL PUSH-UP

Place your hands on the outside of the bosu ball, with your feet out behind you. The bosu ball will cause you to stabilize your core and your entire body, so keep your core as tight as possible. As you go down to perform the push-up, you want to do this movement slowly and to flex your chest and triceps muscles as tight as you can. This will maximize the effectiveness of the workout. Start off with 3 sets of 10 repetitions and then rest about 30-60 seconds in between sets in order to keep your intensity high.

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MEDICINE BALL PUSH-UP

Get in a push-up position, but place one hand on a medicine ball. While keeping your core tight and your back straight, perform a push-up with the emphasis of your weight on the hand that is on top of the medicine ball. Use the same techniques as the ones you will use in the bosu ball push-up in order to maximize your workout through flexing your chest and triceps muscles as tight as you can throughout the movement. Start off with 3 sets of 5 repetitions on each side and rest about 30-60 seconds in between sets to keep your intensity high.

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THE DIP

Find a dip bar and hold yourself up while bending your knees, with a slight bend forward to emphasize working out your chest. When you perform the exercise it is imperative that you go slow and you don’t let momentum help you finish out the reps. This exercise is great for increasing strength and switching up your workouts to add variety and avoid boredom. Do not be surprised if your bench presses increase because of you performing more dips in your routine. Start off with one set of 10 and then work your way up to doing more reps per set and then progressively increasing the amount of sets that you do as well. When it comes to getting results the most important thing is to challenge yourself and to keep variety in your workouts so you don’t hit a plateau. Use the above exercises to mix up your next chest workout, and you’ll see strength and endurance increases.

June 2017

Fit To B

FITNESS

If you’re not happy, and you know it— do some push-ups

app y

(Clap, Clap, Clap) There are so many benefits to exercise and as a trainer I could go on forever but one of the more powerful reasons to be fit is the happiness it can bring you. Some may argue that I am totally wrong and that you hate all things exercise, but I challenge you to take a leap of faith, or a jump or a skip, and see how happy exercise can make you feel. Here are just a few reasons: IMPROVED SELF-ESTEEM

When you exercise, your body releases chemicals called endorphins. Endorphins are mood boosters that enhance feelings of optimism and satisfaction. These happy chemicals interact with the receptors in your brain and help to reduce your perception of pain. They also help trigger a positive feeling or a sense of euphoria when you have completed a long run or hard work out. You’ve probably all heard of a “runner’s high.” That rush can help with a positive outlook.

APPROXIMATE PERCENTAGE OF YOUR BODY WEIGHT YOU LIFT DOING A MODIFIED PUSHUP IMPROVED SLEEP

We could all use more sleep and exercise can help that. In a 2010 study, researchers at Northwestern University put people with insomnia on a 16week exercise program, starting with walking, riding a bike or jogging for 10 to 15 minutes at a time; by week six, they were doing 30 to 40 minutes, four times a week. Afterward, subjects reported a significant bump in the quality of their shut-eye—they fell asleep faster, slept more hours, experienced better moods and felt more alert during the day.

IMPROVED IMMUNE SYSTEM

“Exercise has been shown to increase antibody production by as much as 300 percent. Exercise also directly increases the number of T-cells in your body which help fight off the bad stuff.” People who exercise tend to report higher levels of happiness which, in turn, helps improve the immune system independent of the physiological effects of the exercise.

We can “Get Happy” right now. (I can see you singing along) Schedule in your exercise, set out your clothes and feel the happiness start to flood over you.

STRESS RELIEVER

When our body is under stress it releases a hormone called cortisol which can slow down our metabolism and encourage fat storage. When you begin to exercise you are actually stressing out your body. Cortisol is released. The good thing is as we continue to work out, our body learns to handle the stresses we put on it and cortisol production is minimized. Our adaptation to exercise stress can also translate how we handle other stressors in our lives as well.

TREATMENT FOR ANXIETY AND DEPRESSION

Research has shown that exercise is an effective way to treat mild or moderate depression. Dopamine, a neurotransmitter, helps with feeling pleasure. As we age our dopamine levels drop and exercise is a proven way to elevate dopamine activity.

WRITTEN BY MATT KIRCHNER

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June 2017

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June 2017

CHRIS PRATT WORK HARD & CATCH A BREAK

“Just be yourself, and hopefully they can shape an epic space adventure around exactly who you are,” actor Chris Pratt said in one interview.

He’s not one to deny that luck and some blessings from heaven played a role in his rise to stardom, but he also won’t say it came without a fight.

Beginnings Pratt’s father worked in iron ore, and the family even moved to Alaska at one point so his father could work in gold mines. When Chris was six or seven, the family settled in a city outside of Seattle, and that’s where much of his identity was formed. He excelled at wrestling, was an excellent football player, and because of his older brother, acted with his high school’s theatre program. Whether playing inside linebacker or a role in Grease, he was a fun-loving, ambitious guy. But home life was challenging. In his senior year of high school, Pratt’s father was diagnosed with MS, and didn’t seek adequate treatment. Pratt’s mom worked at Safeway, and there was never much money around. The family lost their house while Chris was still in high school, and had to move in to an apartment, and then a trailer. After high school, Pratt became a travelling salesman, selling oil changes and trips to spas. He says this prepared him for acting auditions and rejections, but it turned out to be a shoddy money making scheme, and he was soon back at home, a little worse for the wear. His friend was working in Hawaii, and saw Pratt struggling, and bought him a ticket to Hawaii. But the lifestyle wasn’t a positive one in Hawaii. Alcohol, waiting tables and parties led to him living paycheck to paycheck, essentially a homeless beach bum. But a turning point in his life came one

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day when he was waiting outside a grocery store while someone inside was buying him beer. A stranger walked up to him and asked who he was, and what he was doing. The man said Jesus had told him they needed to talk. Pratt listened, fought to change his life, and religion has played a role for him ever since, as evidenced by scriptures on his social media, and prayers at mealtimes. One day after this change, an actress walked into the Bubba Gump Shrimp where he worked as a waiter. She told him he was cute, and asked if he acted. He said yes, and she asked for his number. He had to give her his friend’s number because he lived in a van at the time. This led to him getting a lucky break, where he got a lead role in “the worst movie I’d ever seen,” to quote Pratt himself.

baseball player who gets a second chance. He battled for and got an audition, only to be rattled by the response. “The response was: ‘Brad Pitt really liked you but you are too fat,’” Pratt says. But he didn’t give up. He was determined to lose the weight, and kept calling back the directors every week. He sent selfies to his agent, and was losing weight fast. How did he do it? “All running; straight-up road work,” he said. “I ran five or six miles a day. I ate leafy green salads and protein shakes, that was it. I didn’t know about healthy eating then. I cut out all alcohol. Trim, trim, trim. Finally I sent them a photo and it was, ‘Hey, they want to see you again.’ Yes!”

Quotes By Chris

“You can pour melted ice cream on regular ice cream. It’s like a sauce!” “I have some weird habits. For instance, I love beets. Show me a salad bar and I will clean them out of their beets.” “My favorite way to blow off steam is to sing obnoxiously loud in the shower.” “I think I learned more about how to handle myself as an actor playing sports than I ever did in theater.”

Fun Fact Pratt once solved a Rubik’s cube during an interview.

Small roles followed for a while as he bounced around Hollywood, still poor. But then one thing led to another, and he started landing bigger roles. The rest is history.

Weight Fluctuations Pratt was an athlete in high school, and everyone compared him to Heath Ledger when he was in his 20s. But then he got married, and started to get chunky, which many people will remember from his role as Andy Dwyer in Parks and Recreation.

He partially blames his wife “I’d fallen in love with a woman who loved to feed her man,” he told Men’s Health. “She would eat a little bit, I would eat all of mine and the rest of hers.” He says he almost hit 300 lbs, when 250 is a healthy weight for him. And even though the Parks and Recs people loved his chubby character, it was bad for him. “I was impotent, fatigued, emotionally depressed,” he said. “I had real health issues that were affecting me in a major way. It’s bad for your heart, your skin, your system, your spirit.”

His Movies Guardians of the Galaxy Jurassic World Passengers Zero Dark Thirty Moneyball

Family

Actress Anna Faris, son Jack (4)

But the day came that he wanted a role in Moneyball as a struggling

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June 2017

SUPER HEROES SIX STARS IN SUPERHERO SHAPE

FITNESS SECRETS OF///

Ever wonder how the stars achieved the superhuman strength of comic book heroes? See what it took for them to get in mint condition for their roles. BY THERESA WOODLAND

INCREDIBLE HULK

I We have the secrets to get you abs like Ryan Reynolds in Green Lantern, a chest like Chris Evans in Captain America and arms like Chris Hemsworth in Thor.

know what you’re thinking. If you want defined delts like the Hulk, you have to be a CGI superhero slash super villain, right? While computer animation may have played a part in the effects, surprisingly enough, there was more to training Mark Ruffalo for The Avengers than meets the eye.

THE MISSION: Producers wanted him mean and lean, not big and buff.

THE MEAN, GREEN WORKOUT: He didn’t need gamma radiation to get strong, just a simple combination of cardio and strength exercises

including Pilates, taekwondo and gymnastics to get into what he calls “superhero shape.” “I've lost 15 pounds, and I've put another five on of just strapping, pure USDA beef," he says, smiling. We’re not saying all Ruffalo needed was to be painted green for each Avengers scene, but for a stage actor, he looked good. Even if Ruffalo wasn’t of mythic proportions, there are plenty of ways to help you achieve your ideal weight. Yuri Elkaim, trainer and creator of more than 213 fitness programs, says being able to scale walls and soar through the sky is cool but not if you look like an overweight gangster who’s eaten one too many calzones. "You won’t find these superheroes on an elliptical machine at your local gym. Instead, you’ll find them using full-body exercises, barbell complexes and other forms of highintensity training that burn maximum fat while keeping them strong."

CAPTAIN AMERICA T aking a look at his physical body, Chris Evans, star of Captain America: First Avenger has always maintained a lean muscular look, which he had to improve on for this film. And the results speak for themselves. But in order to get Evans in comic-book shape without the use of top-secret serum, the producers recruited former Royal Marine turned personal trainer Simon Waterson, who’s no stranger to transforming A-list stars and giving them superhuman strength.

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IN ORDER TO GET HIS FITNESS SESSION DONE, RYAN REYNOLDS HAD TO TRAIN BETWEEN 5 AND 7 AM, AND ALL THE EXERCISES WERE PERFORMED IN THE LOW REPETITION RANGE — ONLY SIX TO EIGHT REPS PER SET.

SOURCE: RYAN-REYNOLDS-WORKOUT.COM

THE MISSION: Make Evans look bigger and leaner. He couldn't have just a chiseled frame; he had to have the performance of an athlete.

Photo credits: tonightatthemovies.com, mediaphotobucket.com

THE SUPER-SOLDIER WORKOUT: Waterson integrated several different elements together to tone, bulk and maintain a high heart rate to keep the cardiovascular system up. Training routines were functional with a variety of movement. Plenty of plyometric circuits were also paramount including pull-ups dropping into squat thrusts with a press-up and then jumping back up into a pull-up. Kettlebell swings, weighted step-ups down into a squat thrust and suspension exercises on a TRX. “After that I would go into a split-body routine, which is where the aesthetics comes into it. On Monday, we would do a circuit, then [focus on] back and arms: a lot of big deadlifting, shrugging, the usual bicep curls. On Tuesday, I would do a little bit of cardio and abs. On Wednesday we'd do a circuit then heavy, heavy legs. On Thursday, cardio,” Waterson tells GQ Magazine. Six days a week would be dedicated to working muscles with different angles, inclines and grips. But it didn’t stop there. Diet was also key to maintaining the right superhero look. The equation for Evans target weight was 1g of protein for every pound of bodyweight. This was achieved with as much protein as possible from actual food, then supplements in a couple protein shakes a day. That combined with some branched-chain amino acids and a dose of glutamine, was the perfect mix for Evans’ metaphysical metamorphoses.

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IRON MAN I n Iron Man, Robert Downey Jr. impressed audiences with his lean, mean, fightingmachine physique. The 5' 8" Downey weighed in at more than 170 pounds, with sinewy arms and rock-hard muscles that came from months of grueling workouts — that is, until he had to shed 20 pounds to film Sherlock Holmes, reports WebMD. Downey later learned he would be recast as Tony Stark in the Iron Man sequel with the challenge of putting the weight back on. "We had to do some pretty drastic stuff to get him up near the 170-plus pounds of Iron Man," Brad Bose, PhD, the exercise physiologist and kinesiologist who sculpted Downey for all three films, told WebMD. With three months to prepare to wear an extra 40 pounds in his costume and 20 pounds to regain, it was game on for all parties involved.

THE MISSION: Chisel Downey's body to make him buff, not big, while thinking outside the box.

THE IRON MAN WORKOUT Aside from eating a high-protein diet of 2,500 to 3,200 calories a day, Downey worked with Bose three or four days a week for about 90 minutes each day. Workouts included yoga and Wing Chun

Kung Fu and a one-of-a-kind workout designed specifically for Downey, according to WebMD. Among others, some of the routines included flipping and throwing SUV tires like a discus, whipping water-filled fire hoses around while doing squats and beating truck tires with a sledgehammer. Downey also wielded a wheelbarrow that had been rigged to hold up to 650 pounds in a figure-eight obstacle course. The workout targeted the chest, shoulders and back. "It requires an immense amount of strength and skill," Bose says. Cardio was important but not the dominant goal, so Bose incorporated cardio equipment called "Jacobs Ladder" that uses the arms, legs, back and buns for a killer caloriethrashing routine. And in six months, Bose had Downey creating strength without size.

GREEN LANTERN

ilm critics would probably agree that Blade: Trinity was a complete commercial flop. Admittedly, Ryan Reynolds, who played the Marvel Comics character, and his impossibly sculpted abs were the most notable highlights of the film. And it goes without saying we’d trade our family pack for any one of Ryan Reynolds’ abs any day. What some people don’t know is that personal trainer Bobby Strom took Reynolds from a 11 percent body fat down to 8 percent, all while helping him gain 20 lbs of pure unadulterated muscle. Seven years after the movie was released, when Reynolds was cast in Green Lantern, he turned to

Strom again, to help him tackle another superhuman objective.

THE MISSION: Take 180-pound Reynolds and turn him into a 200-pound lean, green, fighting machine.

THE ABS-OF-STEEL WORKOUT: This story about Reynold’s abs was anything but magical. Grueling workouts were the main ingredient, followed by intense core strength exercises. But Reynolds was fully aware of what he was getting himself into. Or was he? Seven days a week, 90-minutes a day for six months was the typical schedule. >>> See next page.

June 2017

SIX STARS IN SUPERHERO SHAPE

SUPER HEROES FITNESS SECRETS OF///

HEMSWORTH TRAINED HARD FOR THOR WHILE FILMING RED DAWN. IF YOU WATCH THAT FILM CLOSELY ENOUGH,YOU WILL ACTUALLY SEE THE SIZE OF HIS NECK CHANGE FROM SCENE TO SCENE. SOURCE: MENSHEALTH.COM

GREEN LANTERN CONTINUED... But the workouts were anything but routine. Strom made sure to never repeat the same workout twice. When Reynolds reached complete exhaustion, Strom would incorporate kickboxing, Pilates or yoga. “One day might have been 70 percent abs work, then some leg work or upper body work. He’d work with dumbbells or on his core strength. By working opposing muscles from day to day, the workouts complemented each other. They flowed,” Strom tells WebMD’s Matt Millen. Not a lot of people would have guessed that the secret to Reynolds' rippling abs is not a death-defying lower-ab workout. Ryan himself tells Men’s Health Magazine’s Liesa Goins that the key to getting those rock-hard abs was his diet. “I attribute my results mostly to nutrition,” he says. Unbeknownst to many, Strom knows his way around a kitchen and cooked for Reynolds six days a week during the filming of Green Lantern. Strom also relied on dietary supplements for good measure, to speed up the muscle-gain process. “I gained a lot more muscle mass when I went on creatine ,” he says. This was accompanied with L-glutamine, conjugated linoleic acid, whey and a multivitamin,” Reynolds says.

THOR

f you’re wondering how Chris Hemsworth got so jacked for Thor, so were we. And what’s even more impressive is that by seeking out his secret, we discovered the workout routine worked too well, and so fast, that he was too big for the filming. Poor guy. “I put on too much muscle. A few days before shooting was to begin, we realized none of my costumes fit!” Hemsworth tells fitnessdoctrine.com. Rightfully so, Hemsworth earned the title God of Thunder.

THE MISSION: Pack 20 pounds of dense muscle onto his 6’3” frame that would show on screen, without looking bulky.

THE GOD-OF-THUNDER WORKOUT: Surprisingly, Hemsworth never lifted weights until he landed the role. But he tells Lara Rosenbaum of Men’s Health Magazine that his secret was in three-part

BLACK WIDOW S

carlett Johansson shows us just how tough a superhero can be without the benefits of gamma radiation, a fancy suit or celestrial strength. But the Black Widow isn't part of the team just for looks; she's not afraid to get into the thick of things and fight evil too.

THE MISSION: Hold her own when fighting villains with superhero strength. Define muscles without losing her femininity, and give her a stealth look — just like a black widow.

22 HEALTHY IDAHO

THE STEALTH WORKOUT:

According to her personal trainer, Bobby Strom, the secret to her superhero level of fitness was change. In fact, Johansson had to change things up on a daily basis to prevent boredom and hitting plateaus, reported weightlossandtraining.com. Strom also had her incorporating a lot of balance, core work and coordination into her workouts. She also did some serious strength training with weights and kettlebells. “The training is crazy, but you just suck

equation: diet, exercise and rest. Hemsworth dedicated himself to an eight-week regimen followed by four weeks of total bodywork that incorporated constant challenges including varying weight, reps and even speed so that his muscles never adjusted to workouts. Every detail was crucial to his build, such as swapping hand placement on a pull-up. His trainers had him do metabolic circuits to burn calories without sacrificing muscle. The key was focusing on muscle definition, not just size. Some of the exercises included kettlebell swings, Turkish get-ups and deadlifts. That much muscle mass required a constant intake of food. His diet consisted of protein sources, vegetables and fruit. Since protein was the foundation of his framework, he didn’t bother with rice, he downed quinoa instead, since it’s packed with protein, healthy fats and few carbs. The training and nutrition resulted in a 220-pound Hemsworth.

it up and do it. There is a lot of strength training and agility training and fight choreography. You go in, and you just do it,” she tells news.softpedia.com. The length and intensity was similar to the workouts Johansson did for Iron Man 2. She trained 90 minutes a day, seven days a week for five months. And her workouts didn’t stop at the gym. She spent hours doing stunt training too. Her natural diet, which is mostly vegan, complemented her fitness routine. Johansson ate small portions of healthy food and not a lot of protein.

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June 2017

SERIOU 5 WAYS Men Mismanage Their Health WR IT T EN BY A NDY P EIFFER , MD

WE HAVE GOOD INTENTIONS IN MOST ALL WE DO; WE WORK HARD, WE DONâ&#x20AC;&#x2122;T LIKE TO BURDEN OTHERS AND WE STRIVE TO GET THE MOST OF OUT OF LIFE. SO WHY IS IT THAT OUR REASONING ABOUT HOW TO STAY HEALTHY IS OFTEN MISGUIDED AND EVEN PUTS US AT HIGHER RISK FOR ILLNESS? A FEW THOUGHTS ABOUT WHY MEN MANAGE THEIR HEALTH THE WRONG WAY AND SOME WAYS TO CHANGE THIS:

24 HEALTHY IDAHO

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USLY BRO? 1 BEING REACTIVE INSTEAD OF PROACTIVE You’ve heard it before: a lot of guys only consult a doctor when they develop worrisome symptoms. Men don’t like to discuss personal stuff, their concerns, fears…it’s a sign of weakness. But sometimes that first small symptom is a sign of something dangerous. We are getting better about adopting a preventive approach to health problems and statistics tell us that it is working (we CAN prevent health problems). But what that means is that you should definitely schedule a doctor’s visit even if you don’t feel like there’s a problem and make a plan together about regular health check-ups.

2 GETTING ADVICE ABOUT IMPORTANT HEALTH MATTERS FROM QUESTIONABLE SOURCES When it comes to health, they say “everyone’s an expert.” A lot of people have their own ideas about what makes you sick and what can make you healthy. And some of them make a lot of money doing it. But “quick fixes” and fads won’t replace sustained life changes that you need to make to improve your health. Remember, the only person who really has your best (health) interests at heart is… YOU.

NEGLECTING THE OBVIOUS You can’t help but notice all the health information out there these days and a lot of that education is paying off. Think about the effectiveness of anti-smoking campaigns. But we still choose to ignore other obvious health risks: over-eating, not exercising regularly, working too much, not sleeping enough. We know that these behaviors are not good for us and yet, we choose to ignore. And that can lead to serious health problems. Instead of feeling guilty, pick some aspect of your lifestyle that you know you should modify and do it. You’ll start to feel better almost immediately.

LEAVING YOUR HEALTH TO CHANCE

BUYING YOUR HEALTH

There are so many important things in life that we put a lot of thought into… for instance, your finances, your career, family, retirement, your children’s future. And yet, when it comes to our health, we often adopt a sort of “destined to our fate” attitude. True, there are some health risks we can’t foresee but medical science is helping us understand those so that one day we can prevent them (think dementia). But so many more health problems are preventable, treatable. Striving for a healthy, productive life is a good philosophy, and people who love you will benefit from it too…but it takes some planning. Prioritize your health.

This tip is closely tied to the comments above about getting advice. There seems to be an endless stream of advertised supplements and products that claim to improve health. Spending money on remedies and gadgets really just seems like you’re compensating for what you actually need to be doing to improve your health. You can’t buy health in a bottle. For many truly health conscious people, the secret seems to be “less is more,” and that includes pills. And the healthiest food we don’t eat enough of (vegetables) are cheap. How does that saying go? The best things (for you) in life are free…even exercise.

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June 2017

Time Waits For No

Aging differences between men and women

hether we’re over the hill, climbing it or just plain scared of the prospect, aging is something that concerns us all. But it turns out that men and women handle aging differently, whether physically, mentally, or emotionally. The differences in how each gender ages come from a variety of factors. Societal norms and cultural issues play a role, as do smoking, eating and drinking habits.

APPEARANCE AND FUNCTIONALITY In a survey from Allure magazine, 90 percent of respondents said that women are under more pressure than men to look younger. The poll results showed that men are considered old about five years after a woman is considered old, and that men are sexier at an older age. And it gets worse for women. Gray hair on men was considered “distinguished,” but on women it was associated with being old. These factors may be what contribute to more women than men considering things like injections or plastic surgery. The International Dermal Institute examined the differences in the skin of men and women and said that both men and women lose collagen (the main component of connective tissue in the body) after they turn 30. When women undergo menopause, the various hormonal and bodily changes cause increased collagen loss, which explains why some women appear to age more than men.

AVERAGE

AGE OF

Disabling conditions like fractures, osteoporosis and back problems tend to be more prevalent among women than men at an older age, according to Stanford researchers. A study published in the Journals of Gerontology showed the percentages of disabled participants according to gender, starting at age 70. In the study, 22 percent of women and 15 percent of men were disabled at age 70. By age 90, 81 percent of women were disabled, compared to 57 percent of men. Older women are generally more sedentary than older men, according to research from the University of San Diego, which may be because “personal and environmental factors represent poor conditions for physical activity.” That said, other research shows that maximal cardiac output decreases more steeply with age for men than women.

26 HEALTHY IDAHO

Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. -Mark Twain

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Gender W RITTEN BY JENNA KOFO R D

SELF-ESTEEM AND HAPPINESS For both genders, self-esteem follows a similar pattern throughout a lifetime. Self-esteem is high in childhood, drops during adolescence, rises gradually throughout adulthood and then plummets with old age. But research also shows that women generally have lower selfesteem and happiness as aging progresses. For example, research published in the Journal of Happiness Studies showed some intriguing markers.

AGE 41

Age at which men’s financial satisfaction exceeds women’s financial satisfaction.

AGE 48

Age at which men’s overall happiness exceeds women’s overall happiness.

AGE 64

Age at which men’s satisfaction with family life exceeds women’s satisfaction with family life.

Of course we mustn’t forget that these numbers do suggest that women are more satisfied in these aspects for a greater portion of their lives compared to men. But at a certain age, things begin to change. However, most women develop better coping skills as they age, which includes empathy, patience, and the courage to try new things. Most men show less ability to cope with new changes as they age, some research suggests. AARP says that this is the main reason women live longer than men; they can better access their “mental, emotional, and relational strengths” to face challenges while aging.

MENTAL ABILITY Some research suggests that women show less age-associated cognitive decline than men, and that decline begins earlier in men. Other studies suggest that attention skills, verbal memory, and spatial memory worsen in men with age. How can you combat cognitive decline?

AVERAGE

AGE OF

LIFE EXPECTANCY Women are more likely to pass 100 years than men. American women live to the average age of 81, while men average at 76, according to the Institute of Health Metrics and Evaluation. Men, however, often hold a better quality of life, with 32 percent of men free from major health concerns. Only 15 percent of women were free from health conditions in a World Health Organization global statistics measurement. Some suggest that women live longer because they are more likely to visit a doctor or keep themselves in shape. Others point out that men may work dangerous occupations that bring early health conditions.

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BE ACTIVE Physically active people tend to maintain better cognition and memory. Exercise improves vascular function throughout the body, including in the mind.

HAVE RELAXED CONVERSATIONS WITH FRIENDS In one study from the University of Michigan, just talking with friends was shown to improve cognitive ability. Other studies show that social networks are important for dementia risks.

FIND A PURPOSE TO YOUR LIFE Researchers from Rush University found that among study participants, those with the highest sense of purpose and direction in life had a 2.4 times lower risk of Alzheimer’s over the next seven years, compared to those with a lower sense of purpose.

Sources: Medical Daily, About Health, AARP, Dermal Institute, University of Pennsylvania Medical Center, World Health Organization

June 2017

The Modern Dad 28 HEALTHY IDAHO

WOMEN ARE BREAKING DOWN OLD GENDER STEREOTYPES, BUT SO ARE FATHERS, AND THE EFFECTS ARE EQUALLY INFLUENTIAL

one are the days of firmly divided roles in parenting. Fathers today spend about an hour more per workday with their children than dads of decades past, and that includes everything from homework to diapers to story time. As the modern father emerges, he is met with a variety of challenges, the most common being work-family conflict. In 1977, only one-third of fathers reported a worklife conflict, but by 2008 that number was at 60 percent. Surveys suggest that three out of every four fathers want to spend more time with their children, and that the majority of fathers believe caregiving should be divided 50/50 with the spouse. A survey from Boston College even found that half of dads would seriously consider the possibility of being a full-time, stay-at-home dad.

But it isn’t just that both spouses are working; surveys suggest that parents today simply spend more time with their children than previous generations. A 2012 survey from Pew found that 46 percent of fathers and 52 percent of mothers reported spending more time with their kids than their parents spent with them.

“Men today view the ‘ideal’ man as someone who is not only successful as a financial provider, but is also involved as a father, husband/partner and son,” wrote the authors of The New Male Mystique, part of the National Study of the Changing Workforce by the Families and Work Institute. “Yet flat earnings, long hours, increasing job demands, blurred boundaries between work and home life, and declining job security all contribute to the pressures men face to succeed at work and at home and thus to work-family conflict.”

Childcare activities that dads engage in at least several times a week.

2002

Help with homework: 58% Read to kids: 56% Bathe and diaper: 82%

The same survey from Boston College found that only about a third of fathers say they actually share caregiving equally with their spouse, often due to work conflict. But still, housework and childcare is more and more a father’s chore. The average father in 1965 spent about four hours on housework and two and a half hours on childcare. The average father in 2011 spent ten hours a week doing housework, and seven hours a week on childcare, according to the Pew Research Center.

2010

Help with homework: 62% Read to kids: 65% Bathe and diaper: 95%

And these trends are seen even in the last decade (see sidebar).

This increase in time spent doing family-related things reflects the fact that fewer dads in today’s world are the sole breadwinner in the family. As of 2012, 60 percent of households had a dual income, and in just 31 percent of homes the father was the only one employed, according to Pew.

Source: National Survey of Family Growth, whitehouse.gov

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BEING A FATHER MAKES YOU A BETTER EMPLOYEE

64%

of fathers said involvement with their family gave them knowledge and skills that made them better employees.

61%

said because of their family life, they used time more efficiently, which made them better employees.

82%

said that family life made them happier, which made them better employees. Sources: Boston College Center for Work and Family, fathersworkandfamily.com

Workplace Flexibility With the modernization of parenting roles comes the debate of how accommodating a workplace should be. Studies suggest that men earn more money for every child they have—while the opposite is true for women in low-earning jobs—so men have that going for them. But how much do employers sacrifice by giving their male workers paid leave and flexibility for family? Researchers at Northwestern University found that working fathers who got to see their children daily were less likely to leave for another company, and were more satisfied with their jobs. “Instead of promoting ideals based on outdated gender norms, firms need to recognize fatherhood as a serious and time-consuming activity, both through formal flex programs and through encouraging supervisors to support fathers in fulfilling family commitments,” said Jamie Ladge, a management professor at Northeastern University who coauthored the study. “This is especially so in view of the enhanced job satisfaction and company loyalty that our study suggests is fostered by involved fathering.” A 2014 press release from the White House spoke of the “hidden costs” of limited workplace flexibility for changing gender roles, citing research which states better flexibility improves productivity, draws talent, lowers turnover and replacement costs, and reduces absenteeism. In other words, parent-friendly companies do better. Paternity leave is one hot topic in this debate. Somewhere along the lines of 70 countries offer paid leave in some way or another for fathers of a newborn child. The United States isn’t one of them, though some individual companies do. The documented benefits of paid paternity leave are mostly felt by the mother, according to multiple studies conducted in Scandinavian countries where paid paternity leave exists. Mothers are less likely to feel depressed and have better wellbeing when their spouse has paid paternity leave.

Percent of parents today who report they spend more time with their kids than their parents spent with them:

Mothers: 52% Fathers: 46% Source: Pew Research Center

Research from Boston University found that most fathers in America only take about one day of leave to bond with their new children, which could negatively influence the mother, and the father-child bond in the future. Another important aspect of workplace flexibility is the rising number of single dads. In 1970, 1 percent of families were led by a single dad, and by 2013, that number reached 8 percent, according to the Pew Research Center. Clearly, fatherhood isn’t what it once was, which might actually be a good thing in a number of ways—one way being that dads want to share the load in parenting. Employers should recognize this shift and find ways to adapt to the family-oriented man because, as research suggests, this will benefit everyone. Source: Third Way, The New Dad: Take Your Leave, Boston College Center for Work and Family, Fortune, Pew Research Center, Forbes, Familiesandwork.org

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June 2017

SIMPLE PHRASES

THAT INSTANTLY EARN PEOPLE’S TRUST

Your team is more likely to thrive if you can make them feel that you are trustworthy. Project Aristotle is a recent Google study that was undertaken to

cultivate an unspoken mutual understanding; your team can count on

understand why certain teams in their workplace thrived while others

you to do what you say and say what you mean. In turn, they will do

seemed to struggle. After studying hundreds of Google’s teams and

the same for you. This sense of security, precipitated by you, means

analyzing years of data, the researchers behind Project Aristotle

that your employees’ self-esteem is upheld. A safe haven of trust allows

discovered that “psychological safety” is the secret to building and

them to speak freely and think more creatively, without feeling rejected

maintaining successful teams.

or embarrassed.

Amy Edmondson, a Harvard Business School professor, describes

You have the ability to make a significant impact if you engender the

psychological safety in her definitive 1999 study as “a team climate

trust of your employees. Make it a priority to inject some positivity into

characterized by interpersonal trust and mutual respect in which people

each workday. Be aware that your words have the power to sway the

are comfortable being themselves.”

opinions and actions of others. If you treat your team members with respect and understanding, interpersonal trust and a sense of security

The Google study solidifies what we already know: that people need

will follow.

a sense of security to do well at work. Honesty, transparency, and an overall atmosphere of mutual respect are imperative when building a

Have faith in the process. Trust the people you lead. Say “thank you”

psychological safety net for your team.

more often, admit when you are wrong, and be open to new ideas. When you strive to develop more meaningful relationships with your

But first, you must earn -- and keep -- their trust.

associates, you’ll experience a deeper and more fruitful form of success -- one that cannot be measured by profit.

Building trust will allow you to develop meaningful relationships and

WRITTEN BY SUSAN STEINBRECHER CEO, STEINBRECHER AND ASSOCIATES @STEINBRECHERINC

30 HEALTHY IDAHO

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Your child’s mental health is just as important as their physical health.

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

Anxiety Attention Deﬁcit Negative Self-Image Family Conﬂict Depression

If so, we can help.

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

Serving children ages 3-18.

Ask questions versus handing out orders. Considerable insight can be 1570976-02

gleaned by asking for someone’s opinion. This approach will win the hearts of your team members, as you’ll be viewed as a leader who values the perspectives of others and cares enough to ask for feedback.

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

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June 2017

Come On

DUDE SO YOU’RE A MAN, AND YOU WANT TO STAY HEALTHY? W RITTE N B Y L A NE C . CH I L DS , MD

EVERYONE KNOWS WE LIVE IN THE AGE OF TECHNOLOGY AND THE AGE OF INFORMATION. IN SPITE OF THIS VAST BODY OF AVAILABLE KNOWLEDGE MEN STILL HAVE A DIFFICULT TIME PUTTING THEIR FINGERS ON SIMPLE SPECIFICS THEY SHOULD BE DOING TO MAXIMIZE THEIR HEALTH AND IMPROVE THEIR QUALITY OF LIFE. WE HAVE BEEN TAKING CARE OF MEN FOR YEARS, AND HAVE BEEN ABLE TO IDENTIFY A FEW KEY FACTORS—A LIST OF DOS AND DON’TS IF YOU WILL—FOR YOU TO SIMPLIFY YOUR LIFE AND HELP YOU FEEL BETTER, PERFORM BETTER, AND PERHAPS EVEN LIVE LONGER. WHILE THERE ARE NO GUARANTEES FOR ANY OF US, THERE STILL IS GREAT DATA SUPPORTING THE FOLLOWING RECOMMENDATIONS TO HELP YOU, THE MAN OF MEN, GET THE MOST QUALITY AND QUANTITY OF LIFE OUT OF THAT WONDERFUL BODY YOU LIVE IN EACH AND EVERY DAY.

32 HEALTHY IDAHO

PICK THE RIGHT PARENTS Okay, you cannot do a thing about this one, but we list it here at the top to emphasize how important genetic factors are in determining many things about one’s health. Body-build factors, especially height, weight and bone and muscle composition are often pre-determined by one’s genetic make-up. A family history of cancer or of chronic disease like diabetes or heart problems puts one at higher risk for developing that same cancer or those chronic diseases. Don’t become depressed with concern, though. Rather, take this information and use it to your advantage. If you have a family history of colon or prostate cancer, make sure you are up to date with proper screening tests and examinations so that you can treat things proactively at an early stage, rather than once things have progressed and can no longer be treated. If your parents are alive and in good health, thank them for the great start they gave you.

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DO NOT SMOKE Period. There just is no excuse for this one, men. In 2014 we all know that smoking is bad for us, and yet so many men continue to smoke in spite of that knowledge. Listen, smoking kills you. Can I be more blunt? When patients come to me and we diagnose them with a cancer which requires surgical treatment, I insist they discontinue smoking, and not just for the surgery, but for good. Many of the cancers I treat are caused by tobacco. Everyone knows that smoking is the major cause of lung cancer, but did you know it is the major cause of bladder cancer as well? If one plans to continue to smoke after having surgery for a tobacco-related cancer, then I suggest it doesn’t even make sense to have the operation in the first place. The smoking and the progression of disease are going to win; the surgery and attempting to cure the cancer are going to lose. We recognize that this is hard medicine. Being told you have cancer and you have to quit smoking all at the same time is not easy for people. But without these drastic measures, patients will not improve. More info: The Emperor of All Maladies by Siddhartha Mukharjee, MD

YOUR WORK PROBABLY DOES NOT COUNT AS EXERCISE / SWIM When I ask patients if they exercise, men often tell me that, yes, they go to work every day and feel like they have exercised. This feeling of fatigue or exhaustion is different, however, from effective cardiovascular and strength training which are both important aspects for good health. Men, you have got to get in some exercise, and you must do this a minimum of 3 times a week. These work-outs should include some cardiovascular training to get your heart rate up and keep it up for 15 to 30 minutes. It should also include some resistance weight training, working all the major muscle groups including your core. While such work out routines will leave you feeling tired and spent initially, soon those feelings will be replaced with increased energy and better mental acuity and you will be better able to perform the tasks of your day job and have more energy for your personal free time. And for the record, over the years I have noticed the men that seem to be in the best shape and have the best body tone and agility regardless of their age, are swimmers. Swimming works all the muscle groups, is great cardiovascular training, and is low impact for those that have joint and back difficulties. Consider swimming. It is a great way to stay young.

I have tried to share with you a few common factors which are in the lives of men I consider to be in good health who I have cared for as a doctor over the years. Everyone is looking for the magic formula, the special food or vitamin or supplement they can take to produce good health and a long life. But the longer I take care of patients, the more I am convinced such a food, supplement, or diet does not exist to bring about this goal. Staying healthy requires a little luck, and some discipline and some hard work. But the results are worth it. You owe it to yourself, and to your loved ones and friends who want to see you succeed and have a long and healthy life.

WRITTEN BY LANE C . CHILDS, MD, FACS

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A Manly Food Guide SODA POP IS NOT YOUR FRIEND DRINK MORE WATER Chronic soda drinkers often have the habit catch up with them in a bad way. Most sodas in general contain large amounts of sodium, which is true for both diet and regular versions of the beverages. High sodium intakes are related to fluid and water-retention issues, one of the mechanisms by which many soda drinkers tend to put on weight. Men tend to be dehydrated, and soda pop tends to be a contributor to this problem as well, as soda seems to take the place of water in many men’s diets. Sodas also can decrease bone density over time, act as irritants to the bladder, causing more feelings of urinary urgency and frequency, and can increase the formation of kidney stones. It is very common to identify soda pop as a large part of the diet of many of the patients with kidney stones we treat.

EAT LESS RED MEAT As data accumulates, there is more and more evidence that diets high in red meat are related to more gastrointestinal, cardiovascular and urinary tract maladies. Data linking red meat consumption to colon cancer risk is pretty convincing, and the prostate cancer link is also growing. Few men are unaware of the linked risks of red meat, high cholesterol, and heart disease. But not too many men would link red meat and prostate cancer risks together in their minds. So, is there evidence we should all be vegan? I would suggest we move one step at a time. Eat less red meat for the time being, and let’s follow the data and the studies. University of Michigan faculty member Mark Moyad, M.D., MPH gives wise advice by telling his patients, “If it is heart-healthy, it is prostate-healthy.”

WHITE BREAD IS NOT YOUR BUDDY, EITHER Bread is such a seemingly innocent food item. A sandwich here, a piece of toast there. Do you go out to dinner? You have some wonderful, often warm right-out-of-the-oven bread to snack on while you wait for your salad and entrée to be served, and before you know it, you have consumed ¼ to ½ a loaf of bread before you even begin to eat your dinner. Those calories add up, and not for one’s advantage. There are many fads advising low carbohydrates, or limiting whole grain wheat, or even elimination of wheat usage altogether. What is best? As a physician, I feel the word moderation is best. In my experience, those who abide by a balance seem to have the best health. The bookstores are full of books pushing one form of diet or another. Save your money, apply the principles of moderation and wisdom and your health will be the benefactor of such action.

June 2017

WRITTEN BY TAYLOR SMITH

DAD HAND-ME-DOWNS 34 HEALTHY IDAHO

“

One father

is more than a hundred schoolmasters.” ~George Herbert

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What EVERY FATHER needs to pass on to his kids Normally, when we talk about “hand-me-downs” we’re talking about something that we don’t really want but we get anyway. Like clothes. Or an old pair of shoes that “don’t fit your brother anymore” so now you have to wear them. There are important things that get handed down, however. Names, keepsakes and memories are but a few of the truly meaningful things that we pass on to our children and loved ones. We talked to all the important “father figures” in our lives and came up with a few essential dad hand-me-downs.

KINDNESS ““““““““““““““““”””””””””””””””””””””””””””””””””””””””””””””””””

Of everyone I talked to about their fondest father memories, almost all of them had a tender moment with their father— some moment where their dad comforted them or made them feel loved. These were important memories that shaped these individuals. There’s no overstating the importance of a father’s love and consideration. Dads are constantly displayed as tired, disinterested, uncaring individuals (at least in much of today’s media). They’re often clueless as to what really goes on in the lives of their children or spouse. Many of them are only kind when they really need to be. It probably goes without saying, but real dads are not TV dads. I suppose this section could just as easily be titled “Love,” because that’s what we’re really talking about here. Every father needs to show his kids that they matter—that he cares for them. Sure, there will be times where the law needs to be enforced and punishment dispensed. But hopefully those moments are exceptional and punctuate prolonged and consistent kindness and love.

THE IMPORTANCE OF TIME ““““““““““““““““””””””””””””””””””””””””””””””””””””””””””””””””””””””””

Whether it’s finding the time to play catch with your son or take your daughter out to a movie, ask kids of any age and they’ll tell you they always appreciated when dad would make time for them. As a kid it’s hard to understand why dad doesn’t want to spend more time with you, because terms like “responsibilities” and “obligations” are nebulous and mean very little. As a dad, most of us find ourselves with too much to do and not enough time to do it. So, how do we bridge the gap? The key is to prioritize. As a father, one of the most important things you can hand down to your son or daughter is an understanding that family comes first. That doesn’t mean that your family is going to get as much of your time as work or other obligations, but the time they do get should be quality time. Take the time to make sure your kids know that your family is the most important thing in your life.

TRADITIONS ““““““““““““““““””””””””””””””””””””””””””””””””””””””””””””””””””””””””

FAT H E R H O O D FA C T S

Traditions can be some of the most cherished and valued things you can pass down to future generations. Perhaps you come from a family rich with traditions like vacationing in a certain place every year or having popcorn and candy for dinner on Sunday nights (it just so happens that these are family traditions of mine). Maybe your family supports a certain sports team and always has. Whatever it is, it’s important. It binds future generations to the present and the past. Plus, it’s never too late to start making traditions, and they don’t have to be hugely expensive family trips to the beach (unless you live by the beach and then you should just go to the beach). They can be simple things like daddy-daughter dates, family movie night, or a monthly trip to a sporting event. The point is that your traditions can be what you want them to be. And no matter what they are, your children will remember and pass more than a few on to their kids.

THE POSITIVE IMPACT OF FATHER INVOLVEMENT

In a study examining father involvement with 134 children of adolescent mothers over the first 10 years of life, researchers found that father-child contact was associated with better socio-emotional and academic functioning. The results indicated that children with more involved fathers experienced fewer behavioral problems and scored higher on reading achievement. This study showed the significance of the role of fathers in the lives of atrisk children, even in the case of non-resident fathers. Source: Howard, K. S., Burke Lefever, J. E., Borkowski, J.G., & Whitman , T. L. (2006). Fathers’ influence in the lives of children with adolescent mothers. Journal of Family Psychology, 20, 468- 476.

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FATHERS AND EDUCATION

BEATING THE ODDS

Father involvement in schools is associated with the higher likelihood of a student getting mostly As. This was true for fathers in biological parent families, for stepfathers, and for fathers heading single-parent families.

Even after controlling for income, youths in father-absent households still had significantly higher odds of incarceration than those in mother-father families. Youths who never had a father in the household experienced the highest odds.

Source: Nord, Christine Winquist, and Jerry West. Fathers’ and Mothers’ Involvement in Their Children’s Schools by Family Type and Resident Status. (NCES 2001-032). Washington, D.C.: U.S. Department of Education, National Center for Education Statistics, 2001.

Source: Harper, Cynthia C. and Sara S. McLanahan. “Father Absence and Youth Incarceration.” Journal of Research on Adolescence 14 (September 2004): 369-397.

June 2017

W E LLNE S S

It’s crucial for our wellbeing to be happy and to laugh often. Why, then, wouldn’t we be more intentional about bringing humor and connection into the workplace? 36 HEALTHY IDAHO

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UNLOCKING POTENTIAL WITH

Humor in the Workplace WRITTEN BY MEGAN BRYANT, CONTRIBUTING WRITER

Ask anyone you know how they feel about laughter. Granted, there are folks who are self-conscious about their laugh, but there’s no denying it feels amazing. You would be hard-pressed to find anyone who hates it. Everyone loves to laugh and the longer we go between laughing the more likely it is that you will hear someone say “wow, I needed that.” The truth of the matter is that we all need laughter. It’s part of who we are as a species and critical in how we connect with others. Very young babies, some documented even while in utero, begin smiling as a natural human instinct. There are plenty of scientific studies regarding the health benefits of laughter, but who needs a lengthy dissertation when you can simply pull from your personal experience of knowing how delicious it feels to laugh? It’s crucial for our wellbeing to be happy and to laugh often. Why, then, wouldn’t we be more intentional about bringing humor and connection into the workplace? As employers, it is wise to create a company culture where people are celebrated for their unique skill sets while also enjoying coming to work, especially when you consider how much of our lives are spent on the clock. There are many simple ways to incorporate happiness and humor into the daily grind without having to put in much effort. Here are a few thoughts to consider –

Humor can draw us closer together. We often laugh when we have a shared experience. If you think something is funny, give it a try and be confident in your perspective.

Be playful and professional. Be mindful of your audience, and don’t use humor as an excuse to single someone out or belittle a co-worker. Laughing with someone is much different than laughing at someone.

Highlight the quirks of human nature. Look for opportunities to tackle common misconceptions in the workplace with a positive attitude so the humor can be lighthearted and not hurtful.

Never underestimate the power of a smile. Even if you aren’t the resident jokester, smiling at work can have a contagious effect on the whole team.

Take a risk and try something new as a team. Group activities outside the normal office setting a few times a year with a goal of having fun and learning more about each other are a great investment with a return of increased employee retention. Happy employees stick around longer!

The mindset of Improv creates a safe place for people to think and act offthe-cuff without fear of judgement. As a result, team members instinctively begin to say and do things that may be a little out of character. That’s when the laughter happens. By suspending judgement at the door, a team can begin to unlock the collective potential of the whole group with the freedom to try new things and make bold choices. An interactive Improv workshop encompasses all the basics of human connections. Hot topics for team events include things like creativity, sales strategies, active listening, presentation skills, and building trust. When humanity is brought back into the equation, employees become valuable individuals, and an energy of inspiration and mutual respect abounds.

A BO U T T H E AU T H OR Megan Bryant is the creator of Idaho Laugh Fest, a Boise-based annual comedy festival, and the co-founder of Zip Zap Zop, a business dedicated to bringing humor into the workplace through the skills of improv. Megan is an award-winning author of an autobiography, Not My Plan, and she loves Oreo cookies.

Of course, it’s always fun to go bowling, do a ropes course, or rent a taco truck for the holiday party, but there’s a cutting-edge option for team building that can be a powerful tool for your staff professionally and personally. One word – Improvisation. The art of Improvisation is commonly tied to comedic performances. It is a wildly popular form of entertainment, and the reason it works so well is because there are underlying rules that everyone plays by – rules that are all designed to be positive, collaborative, and forward thinking. They make each other look good in the scene. The audience gets attached to the relationships of the characters on stage and when everyone is on the same page the funny comes with very little effort. The core principle of Improv is “Yes, And,” which essentially allows you to take any topic or situation you are handed and build onto it with your own ideas.

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June 2017

Wellness

PAIN MANAGEMENT

your vitamins 1 Take Insure your health

ALTERNATIVE MEDICINE FOR PAIN

Take a look at the vitamins you currently take and make sure the list includes vitamins B-12, D and K, fish oil, L-carnitine and willow bark.Vitamins act as insurance for your health to literally supplement any nutrients your body may not absorb from your diet. While there will always be the vitamin debate, these vitamins have been reported to improve joint health and psoriatic arthritis symptoms.

EASE THE ACHE JOINT HEALTH ///

Discover how alternative methods of pain management may help your psoriatic arthritis symptoms for the long haul. B Y H E A T H E R H O O K E

AT A RECENT FAMILY GET TOGETHER, A CLOSE FAMILY MEMBER NAMED LEE AND I were chatting about my favorite topic — health. I knew Lee had

38 HEALTHY IDAHO

Chinese herbs have been shown to help ease arthritic symptoms. In particular, the National Institutes of Health found that patients taking extracts of the plant Tripterygium wilfordii (TWHF) along with steroids and non-steroidal anti-inflammatory drugs (NSAIDs) did better than patients taking the drug Azulfidine (sulfasalazine) with steroids and NSAIDs. Add this herbal remedy into your diet via tea or supplement.

problem, I couldn’t help but wonder if there were more options that Lee and others out there suffering from the same symptoms may be unaware of. The Mayo Clinic states that there is no [current] cure for psoriatic arthritis, so doctors recommend doing one’s best to control the symptoms to prevent even more damage to your joints. While the injections are still recommended, there are some alternative solutions that claim to provide benefits and relief over time at a fraction of the cost. I’ve gathered eight daily habits to adopt that could really add up for your joint health.

Turmeric is similar in look and taste to ginger. “Turmeric has an effect on reducing certain inflammatory proteins, at least in the test tube,” explains Eric L. Matteson, MD, chair of rheumatology at the Mayo Clinic. Like ginger, turmeric can be ingested by adding it to your smoothie, juicer or, if you can’t stand the taste, supplement options.

Chinese medicine 3 Try Tripterygium wilfordii (TWHF)

struggled with some pain management issues due to psoriatic arthritis. This type of arthritis is limited to those who have the skin condition psoriasis. However, I never realized the extent of his pain and how it actually interfered with his quality of life. His condition prevents him from doing the things he loves most, like playing golf and tennis with family and friends. Lee’s pain is located in “what feels like everywhere,” he says. “It’s mainly in my neck, knee and hip,” he explains, which means if his pain is acting up, he won’t be doing much of anything that day … or even that week.

ommon symptoms are intense joint pain mixed with swelling and stiffness, which can be very disabling. Right now, Lee has been receiving an injection where the arthritic pain occurs, such as his knee. The problem? These methods can be pricy, time consuming and only provide temporary relief. “Typically I’ll feel better for about a week maximum, so I try to get the shot before family comes in town,” Lee says. As the conversation delved deeper into the types of traditional medicine that act as a Band-Aid to his

Turmeric 2 Try Reduce inflammation

joints 4 Protect Save up your energy While the average person doesn’t think twice about carrying that extra grocery bag, it’s vital that those who suffer from arthritis make a conscious effort not to over do it. While old habits may die hard, not to mention the pride involved here, you need to come to terms with the fact that you do have a condition and must pick and choose what’s best for your health. Make it a habit to avoid overdoing strenuous day-to-day activities and allow others to assist more, and you can “save up” that un-used energy for more important tasks you actually like, such as golf with family members.

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Wellness

fit 5 Be Lessen stress on joints It makes sense; more weight equals more stress on your joints. That’s why the obesity epidemic in the U.S. has lead to an increase in joint issues. Make it a priority to do some kind of activity daily to increase your cardio and muscle strength, while keeping your joints flexible. Skip the daily jog and try swimming, walking, yoga or biking for a workout that wrecks less havoc on your joints short and long term. Focus on eating more plant based foods that are not only low in calorie but also high in those vitamins and minerals that your joints crave.

down 6 Slow Create more balance While this can be a major challenge for all you Type A personalities out there, you have got to learn to pace yourself for your health. Think of it as an actual prescription from a doctor to feel less guilty about relaxing. Constant swelling, pain and injections can really take a toll on your body and cause fatigue. It’s much better to attack tasks for a set amount of time and then give yourself permission to take a break. Your goal here is to create a little more balance and less of an all or nothing approach. It’s easier said than done but necessary.

hot/cold packs 7 Use Create more balance The Mayo Clinic recommends using both hot and cold packs on the painful area between injections. A hot pack will relax the muscle if it’s tense and will absorb some of the pain while cold can numb the area providing temporary relief.

acupuncture 8 Try Isolate the pain Acupuncture gets a lot of flack. Some people love it and others not so much. If you’re feeling pain, give it a try for the experience and to discover your own opinion on its effectiveness. While it’s debatable, Dr. Matteson says it won’t help the immune deficiency part of the condition but could help the pain. “The best results have been reported for isolated areas, such as knee arthritis,” he explains. This could be a great pain-relief option in between costly injections, which may even provide long-term results.

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PAIN MANAGEMENT

Vitamins to help your joint health

B-12 LVitamin

According to Health.com, a recent study showed that patients suffering from psoriatic arthritis had a vitamin B-12 deficiency.

D Vitamin

Similar to B-12, a 2011 study found that those with psoriatic arthritis also suffered from a vitamin D deficiency. Getting proper sun exposure daily mixed with a supplement should ensure you meet your daily quota.

K Vitamin

Found in green leafy veggies, one study found that low vitamin K levels were associated with more severe osteoarthritis in a group of almost 700 patients, Health Magazine reports.

OIL Fish

Fish oil can reduce inflammation and increase joint health. Dr. Matteson explains that Eskimo populations have a lower incidence of both psoriatic and rheumatoid arthritis due to the amount of fish oil consumed through their diet, mixed with genetics.

carnitine

An amino acid healthy people naturally produce. According to Health.com, a 36-year-old man was given L-carnitine as part of a study and had a reduction in psoriatic-arthritis-related knee pain when he was taking L-carnitine, where symptoms returned when he stopped.

BARK Willow

It contains salicin, a chemical similar to aspirin, which is why it is often referred to as “herbal aspirin.” According to Health.com, a “2001 study found that willow bark extract equivalent to a dose of 240 milligrams of salicin a day relieved pain better than a placebo in a group of 78 patients with osteoarthritis.”

f you’re struggling with arthritis and have just accepted the pain as a part of your life, decide now to take control where you can. Try one or, better yet, all of these techniques. Just be sure to see your health care specialist first before undergoing any new health or wellness program. First, discuss your signs and symptoms with a doctor. He or she may refer you to a rheumatologist — a doctor specializing in the treatment of arthritis and related disorders — and will be able to customize specifics based on the severity of your pain and circumstances. Please note that the treatments mentioned in this article should not take the place of proper medical attention or care.

June 2017

A MAN, A CAN, A PLAN COOKBOOK

REAL RECIPES FOR REAL MEN, TO MAKE LIFE EASIER BY DAVID JOACHIM

MADE ESPECIALLY FOR MEN. NO-FUSS MEALS TO SATISFY YOUR HEALTHY APPETITE.

LISTEN UP, MEN.

en don’t cook." People tell me this all the time. That’s a load of bull — we’ve been charring giant slabs of meat ever since we discovered fire. The difference now is that we have better things to do. Why slave over a hot stove when we could be cooking up plans for a golf outing? Or warming up at the gym? Here’s why: because sometimes you want a break from the local BurgerRama. Sometimes you want a decent home-cooked meal. Not worth it, you say? It is if you use the can. The can is fast. The can is healthy. It’s even cheaper than that Burger-Rama megadeal. The can holds the secret to every

40 HEALTHY IDAHO

great guy meal. When you come home from an insane day at work and open the fridge to find nothing but a slice of 3-week-old pizza, remember the can. If the guys are coming over to watch the game and you need some food to throw at the TV, turn to the can. When your girl insists that you cook something for a change, you’ve got it in the can. Whether you’re in college, in your first apartment, in the armed forces, in a family of four, or in a retirement community, you can use basic ingredients that are probably sitting in your kitchen cabinets right now to whip up a fast, healthy meal. That’s right, healthy.

With step-by-step instructions and full-color photographs, even the most culinarily challenged dudes can whip up dishes that will have diners eager for more.

Red Bull® Steak INGREDIENTS

One 8-oz can Red Bull Energy Drink

4 boneless strip steaks (about 2 lb total), trimmed of fat

10-oz can fat-free beef gravy

HOW TO MAKE IT: In a big ziplock bag, mix the Red Bull and 1 Tbsp. of the steak seasoning. Drop in the steaks, seal the bag, and refrigerate for two hours or up to 8 hours. Fire up your grill to medium-high, or preheat the broiler. Debag the steaks and scatter 1 ½ Tbsp. of the remaining seasoning over them. Discard the marinade. Grill or broil the steaks four inches from the heat for four to six minutes per side for medium-rare. In a microwave-safe bowl, mix the gravy, mushrooms and remaining ½ Tbsp. seasoning. Nuke on high for two minutes, or until hot, stopping to stir once or twice. Serve with the steak.

MAKES 4 SERVINGS. MEAT AND POTATOES:

4-oz can sliced mushrooms, drained

Impale canned whole new potatoes on skewers and flavor with extra steak seasoning. Toss ‘em on the grill or under them broiler with the steak.

Also: 3 Tbsp salt-free steak seasoning

PER SERVING: 329 calories, 9g fat (25 percent of calories), 3g saturated fat, 54g protein, 5g carbs, 1g fiber, 654mg sodium.

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A MAN, A CAN, A PLAN RECIPES

CONTINUED

Mandarin Steak Salad INGREDIENTS One flank steak (1 ½ lb)

8-oz can sliced water chestnuts, drained

½ 16-oz bag coleslaw mix

15-oz can mandarin oranges in juice, drained

Also: ¼ cup orange juice, ½ tsp red pepper flakes, ½ cup light sesame ginger salad dressing, 2 tsp toasted sesame oil Extra credit: Scatter some sliced almonds over the top

Luau Pizza INGREDIENTS

HOW TO MAKE IT: In a big ziplock bag, mix the OJ, red pepper flakes, ¼ cup of the dressing, and 1 tsp. of the sesame oil. Drop in the steak, seal the bag, and refrigerate for 4 hours or overnight. Fire up your grill to medium-high or preheat the broiler. Debag the steak (reserving the marinade) and grill with the lid down or broil 4” from the heat for six to eight minutes per side for medium-rare. Let rest on a cutting board for 10 minutes, then cut crosswise against the grain to make thin slices. In a bowl, toss the water chestnuts, coleslaw mix, remaining ¼ cup dressing and remaining 1 tsp. sesame oil. In a saucepan, boil the marinade over medium-high heat for 5 minutes; pour in any steak juices from the cutting board. Put the slaw on a big plate or platter and arrange the steak slices over the top. Drizzle with the marinade and scatter the oranges around the steak.

MAKES 6 SERVINGS. PER SERVING: 273 calories, 11g fat (36 percent of calories), 4g saturated fat, 25g protein, 18g carbs, 3g fiber, 224mg sodium.

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5-oz can chunk lean ham, drained

8-oz can crushed pineapple, drained

HOW TO MAKE IT: Preheat the oven to 400°F. Coat a cookie sheet with cooking spray. Unroll the dough on the cookie sheet and press it out to a 12” diameter. Pour the sauce on the dough. Dump on the ham, pineapple and jalapeños. Spread evenly on the dough. Top with the cheese. Bake for 13–18 minutes, until the crust is golden.

MAKES 8 SLICES. 4-oz can chopped or sliced jalapeños, drained

Also: 10-oz can refrigerated pizza dough, ½ 8-oz can tomato sauce, 1 cup shredded low-fat mozzarella cheese

SAVE TIME: Buy pre-baked pizza crust and bake for half the time. PER SERVING: 202 calories, 7g fat (34 percent of calories), 3g saturated fat, 10g protein, 22g carbs, 2g fiber, 725mg sodium.

Technology has done little to improve the manual can opener invented in 1865. (Electric can openers almost always malfunction before manual ones.) But it has quickly become the most rugged utensil in the kitchen.When selecting the proper opener for the job, make sure it has sturdy grip handles and turning handle.

June 2017

MANLY RECIPES

Photo credit: Colin Erricson/www.robertrose.ca

Mesquite-Grilled

BISON STEAK with Italian

Parsley Pesto BUFFALO IS NOW KNOWN AS BISON. THE LEAN STEAKS ARE ENHANCED BY DOLLOPS OF PARSLEY PESTO.

42 HEALTHY IDAHO

ITALIAN PARSLEY PESTO

2 cloves garlic, crushed or roughly chopped 2 cups chopped fresh flat-leaf (Italian) parsley 1⁄2 cup walnut halves, toasted 3⁄4 cup extra-virgin olive oil 1⁄2 cup freshly grated Parmesan or Romano cheese Kosher or sea salt and freshly ground black pepper 4 bison steaks (about 1 inch/ 2.5 cm thick) Extra-virgin olive oil Coarse kosher salt and freshly ground black pepper

2. 3.

Prepare the pesto: In a food processor, combine garlic, parsley and walnuts; process to a smooth paste. With the motor running, through the feed tube, gradually add olive oil in a slow, steady stream until thickened. Add Parmesan and salt and pepper to taste; pulse to combine. Set aside. Prepare a hot fire in your grill. Brush steaks with olive oil and season to taste with salt and pepper. Grill for 2 to 3 minutes per side, turning once, until a meat thermometer inserted in the thickest part of a steak registers 130°F (54°C) for mediumrare, or until desired doneness. Serve each steak with a dollop of pesto on top. Serves 4

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Photo credit: Colin Erricson/www.robertrose.ca

Admittedly, most of us men don’t spend too much time perusing recipes. It takes something special to catch our eye, and something downright tantalizing to fire up our culinary spirits. Barbecue is a good place to start. Check out these recipes that take your grill to places it’s never been before.

Honey-Basted Asian-Style

RIBS

DELICIOUS AND MEATY, COUNTRY-STYLE RIBS ARE GREAT GRILLED WITH A LICK OF FIRE TO CARAMELIZE THE MEAT, THEN SLOW-COOKED UNTIL FORK-TENDER. THE HOISIN CHILI MARINADE IS A STAND-OUT RECIPE THAT CAN BE USED ON ANY CUT OF POULTRY OR PORK.

HOISIN CHILI MARINADE

Large foil pan 2 cloves garlic, minced 1⁄2 cup hoisin sauce 1⁄4 cup chili sauce 1⁄4 cup rice vinegar 1⁄4 cup soy sauce 1⁄4 cup liquid honey 1 tbsp toasted sesame oil 1 tsp kosher salt Red food coloring 4 lbs country-style pork ribs

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1. 2.

3. 4.

Prepare the marinade: In a bowl, combine garlic, hoisin, chili sauce, vinegar, soy sauce, honey, sesame oil and salt. Stir in enough red food coloring to lightly tint the mixture. Place ribs in a large sealable plastic bag and pour in half the marinade. Seal, toss to coat and refrigerate for at least 4 hours or up to 8 hours, tossing occasionally. Cover and refrigerate the remaining marinade until ready to use. Meanwhile, prepare a medium-hot indirect fire in your grill. Remove ribs from marinade, discarding marinade. Place ribs over the hot fire. Grill for 20 to 30 minutes, turning several times and basting with some of the reserved marinade, until sauce is caramelized. Place ribs in foil pan, drizzle with the remaining marinade and cover tightly with foil. Place pan on the indirect side of the grill. Close the lid and grill for 21⁄2 to 3 hours, or until fork-tender. Serves 8

June 2017

Photo credit: Colin Erricson/www.robertrose.ca

Tip: Purple-skinned Bosc pears look fabulous prepared this way.

GRILLED PEARS

with Gorgonzola and Drizzled Honey RIPE, FRESH PEARS AND PUNGENT BLUE CHEESE MAKE A DELICIOUS COMBINATION. GRILLED, THEY’RE SPECTACULAR. SERVE AS A SALAD OVER DRESSED GREENS, AS PART OF A CHEESE COURSE OR AS A DESSERT.

44 HEALTHY IDAHO

INGREDIENTS

4 1⁄2 cup

ripe but somewhat firm Bartlett or Bosc pears (unpeeled), halved lengthwise Melted unsalted butter Gorgonzola or other creamy blue cheese Liquid honey Toasted chopped hazelnuts

1. 2. 3.

Prepare a hot indirect fire in your grill. Using a melon baller, core and scoop out a small cavity in each pear half. Brush both sides of each pear half with melted butter. Place pears cut side down over the hot fire. Grill for about 2 minutes, or until fruit is blistered. Move to the indirect side of the grill and place skin side down. Mound 1 tbsp (15 mL) cheese in the cavity of each pear. Close the lid and grill for about 8 minutes, or until pears are blistered and cheese is melted. Serve drizzled with honey and garnished with hazelnuts.

SERVES 4

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