Healthy Idaho | August 2017

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AUGUST 2017

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AU G U S T 2 0 1 7

Also: Probiotic Review Stretches For Watching TV

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Some corporate wellness programs are definitely lame… but do any of them actually work to make us healthier?

Just a few months of quick-food eating out can have serious consequences, unless you pick the right quick food.

We look at some popular restaurants and compare menu options.

Corporate Wellness Programs: Lame or Not?

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Gotcha! You’ve Been Manipulated by the Food Industry Label padding, serving sizes and misleading language; learn how to navigate the food advertising sweet talk.

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The Great Food Review Snacks, cooking ingredients, drinks, and desserts; we’ve got some interesting new items to show you.

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What’s Healthier, Rural or Urban Living?

Meatsplaining “Farm-raised,” “natural,” and “locally grown” all sound nice, but all mean something slightly different.

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Quick Food Hall of Shame

Go to the country to revitalize your health, right? Actually, it’s not so simple.

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AUGUST 2017

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FROM THE EDITOR

Healthy

TIME FLIES TODAY I HIT A BIG ONE. A MAJOR MILESTONE. MY BIRTHDAY WOULDN’T SEEM SO SPECTACULAR IF EVERYONE WOULD QUIT ASKING HOW I FEEL NOW THAT I’M “OLD.” AND I’VE NEVER QUITE UNDERSTOOD THE BLACK BALLOON, WHITE-ELEPHANT “DEPENDS” GIFT THING. MAYBE IT VALIDATES OTHERS AT THEIR MILEPOST IN LIFE. STILL, HERE I SIT, AT THE TURN OF ANOTHER DECADE OF LIFE, GAZING BACK AND LOOKING FORWARD.

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

6 HEALTHY IDAHO

IDAHO

AUGUST 2017 VOLUME VIIII, № 8

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-mag.com

It’s not the age, specifically, that catches my attention. It’s the fact that I can’t account for the last ten years of my life. I literally feel that it was yesterday when I hit that earlier, more socially acceptable decade of life. And it’s not that preAlzheimer’s is taking hold – I can remember vividly all the details of these past ten years. It’s just that the years are gone, and so quickly.

If the next ten vanish as fast as the past ten, and they will, then it causes me to pause and plan for them. What will I accomplish in my next decade?

What won’t I accomplish? When I was younger it seemed that life was endless and that I could do it all – that there would be time, eventually.

I realize now that I can’t and won’t. So, again, what WILL I (and won’t I) do with my time?

What books will I read? What hobbies will I hone? What friends and family will I devote time and attention to? What stressors will become less burdensome? Will I be in good health then, and what will I change now – today – so that I can claim better health? Will I weigh more or less in ten years? Will I care? Will my reputation and honor amongst my colleagues be stronger, or weaker? More importantly, will I be loved and respected by my children? Will I be deeper in love and in friendship with my wife? If not, why not? What am I willing to change or balance so that my relationships with others will be even better then than they are now?

I suppose my point is that today I’m embracing the fact that some things – like time – are completely out of my control. There are things that I cannot change or even influence. But conversely, there are many things that I can control, change and improve. I realize that there are many things that I will never do or accomplish in this life. So, the quintessential question for myself, and for all of us really, is what do we value and what are we willing to do to realize it?

I sit at profound spiritual crossroads. The decision is about time, and how to use it. Life isn’t about money or materialism; it’s about living deeply and “becoming” what we value.

Sometimes we need to sit and define our values more clearly just to ensure we are on the right course. I’d suggest you do it today. Take a moment to clarify. And remember – time flies.

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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AUGUST 2017

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FITNESS

PARTN

E

R

STRATEGIES FOR GREAT WORKOUTS—NO MATTER YOU’RE TRAINING PARTNER

WO

S T RKOU WR I T T E N B Y GR E G M A R SHA LL

Working out with a partner can make the experience more enjoyable and more motivational as you help each other reach individual fitness goals.

WORKING OUT WITH A PARTNER IS A GREAT WAY TO MOTIVATE EACH OTHER, TO STAY FOCUSED, AND TO REACH YOUR FITNESS GOALS. MANY TIMES, THE MOST DIFFICULT PART OF EXERCISING WITH A PARTNER OR SIGNIFICANT OTHER IS THE STRENGTH DIFFERENCE AND THE CONDITIONING VARIANCE. MALES AND FEMALES CAN HAVE DIFFERENT WORKOUT GOALS BASED ON THEIR CONDITIONING AND STAMINA. IT IS OFTEN MORE DIFFICULT TO WORKOUT WITH A PARTNER SO YOU MIGHT HAVE TO BE CREATIVE.

TIP 1

Do full-body workouts.

It is a lot easier to do plyometricstype workouts together—such as box jumps, squat jumps, and burpees—where only limited equipment is needed. I suggest running through a full-body workout because if one partner gets tired earlier, the other can continue the training. For example, one person would do 30-second sets and the other minute-long sets, which allows you to work out at your own pace.

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TIP 2

Do machine training over compound lifting. For example, choose the chest press machine versus a dumbbell bench press.

It makes it easier to keep your workouts intense without moving around too much, and without hassle. Machines allow you to quickly switch the weight based off of the strength and conditioning level of the other person. Because of this switch, you won’t spend as much time racking and re-racking weights, and you also won’t stunt the speed and intensity of your workouts.

TIP 3

Use technique-sensitive exercises that would typically make you nervous to do without a spotter. Good examples of this include skull crushers, bench presses, or squats that require a partner to pay attention to your form and to ensure you don’t injure yourself. This gives you an opportunity to push yourself hard or to add on some more weight because you have a safety net with your partner spotting you.

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FITNESS

AFTER A LONG DAY, SITTING DOWN TO WATCH YOUR FAVORITE TV SHOW ON A COMFY COUCH SOUNDS LIKE THE PERFECT REPRIEVE. BUT, IN THE DAY OF “NETFLIX AND CHILL” IT CAN BE EASY TO SPEND TOO MUCH TIME SITTING AND NOT ENOUGH TIME TAKING CARE OF OUR BODIES.

2.8

No, you don’t have to give up binge watching to help your body. By using these poses, you can binge better, destress on the couch and give your body the stretch it needs.

The number of hours per day, on average, that the average American over the age of 15 spends watching TV. That’s twice as much time as the average American spends exercising. Put your TV time to good use!

All these stretches can be done seated on the couch or standing in front of the TV for a greater challenge.

Source: US Department of Labor

Stretching our muscles can alleviate pain, prevent injury and ease stress, but finding the time to do it and building a habit of stretching can be hard. Heaven knows we need our down time to unwind, and trading that for stretching just isn’t going to happen. The solution?

Combine the two! Two birds, one stone.

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BOAT STRETCH

Challenge your core during commercial breaks by holding this pose - no crunches needed.

Strengthening your core helps improve balance, relieve back pain and tighten your belly.

Increase the effects by holding a twist on each side for detoxing effects.

HOW

• Sit on the edge of your seat.

• Lean slightly back so your tailbone is touching the seat, but your shoulders should not be on the back of the seat.

• Raise your feet off the ground until your knees are above your hips • Lift your calves off the ground until they are parallel to the ground or straight • Either hold behind your knees to help with balance or extend your arms so they hovering next to your legs

ADD A TWIST

·Bring your hands together over your knees, interlacing the fingers ·Twist your hands to the right without moving your legs or leaning forward. ·Hold for 10 seconds ·Switch to the other side ·Hold for 10 seconds

• Hold for 10-30 seconds

FIGURE 4 STRETCH

EAGLE STRETCH

Sitting for long periods of time at a desk or in traffic can lead to stiffness through your hip joints and cause low back pain. A seated figure four pose targets your outer hip and glute muscles without straining your back. Stretching through the hips can relieve back pain and help improve posture.

HOW

HOW

This might look complicated, but for those who spend a lot of time slouched over a desk, a few seconds of this pose can create space between the shoulder blades and chest. Say goodbye to rounded shoulders and knotted shoulder muscles!

• Sit on the edge of your seat.

• Sit on the edge of your seat.

• Cross your right ankle onto your left knee, so that your calf is parallel to the ground.

• Lengthen your spine and neck until straight.

• Lean forward, keeping your spine and neck straight.

• Hold for at least 10 seconds and switch to the other side

• Cross your right leg over your left leg.

• Lengthen your spine and neck until straight.

• Hold your arms out in front of you, upper arms parallel to the ground, forearms pointed skyward, forming a right angle. Your hands should be at eye level.

• Cross your right arm under and around your left, in a twistedshape.

• Press the backs of your hands together or cross your wrists so your can press your right fingertips into the palm of your left hand.

• Raise your elbows to shoulder height while keeping your shoulders away from your ears.

• Hold for at least 10 seconds and switch to the other side.

NECK STRETCH

SIDE BODY STRETCH

Neck pain is common in people with high-stress lives.

Relieving that pain can help with focus and energy.

This stretch can target both the large and small muscles in the neck for a more complete stretch.

A lack of movement throughout the day can result in tight hamstrings which can lead to low back pain, neck pain, or headaches. This hamstring stretch can benefit all the muscles in your legs, ankles and feet.

HOW

· Sit tall with both feet flat on the ground and your spine straight. · Reach both hands straight up towards the ceiling. · Grab your left wrist with your right hand · Lean to the right, creating a C shape from your hips up to your fingertips · Hold for at least 10 seconds and switch to the other side

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HOW

· Sit tall with your spine straight and your shoulders down away from your ears. · Place your right hand on the left side of your head. · Lean your head to the right, do not pull with your hand but let the weight of your hand rest on your head. · Hold for 10 seconds · Rotate your head down so you are looking at your right armpit. · Hold for 10 seconds · Rotate your head up so your chin in pointed upward. · Hold for 10 seconds · Switch to the other side and repeat.

AUGUST 2017

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WELLNESS

Sources: fortune.com, Journal of Occupational and Environmental Medicine (JOEM), nytimes.com, rand.org

WRITTEN BY C AITLIN SC HILLE

WALKING INTO

WELLNESS DO CORPORATE WELLNESS PROGRAMS LIVE UP TO THE HYPE?

C

orporate wellness programs are all the rage. Companies like them for many reasons, including saving money on healthcare expenditures, increasing employee productivity, promoting good company culture, and attracting the best employees. As a result of Affordable Care Act (ACA) stipulations that encourage workplace wellness, wellness programs have become quite ubiquitous among American companies. They are seen as a way to invest in the vitality of employees and thus, in the vitality of the company. But, do these programs work?

Do they actually save the company money and have measurable health benefits for participating employees?

These wellness programs come in too many shapes and sizes to give a simple answer. Some track exercise patterns, weight and other key elements of health to know how to reward their employees with better insurance, cash bonuses, etc.

But other companies simply provide shoddy health education, or maybe a health screening.

Some studies indicate that companies with well-implemented wellness programs regularly outperform other companies on the stock market, suggesting real benefits of the company culture that wellness programs can help create. Other studies show that not all corporate wellness programs have an immediate financial advantage. Critics say these programs can be a huge waste of resources, while proponents urge companies to look at the long-term benefits. A study on PepsiCo’s wellness program found that it didn’t lower healthcare costs until the third year.

Employee engagement in wellness programs varies widely, which is a huge factor in how successful a program is. In a Fidelity survey, even when employees are financially incentivized to participate, participation is low. For instance, only 10% enrolled in health coaching services, but 53% elected to fill out a health questionnaire. A study from the Rand Corporation found that among participants in wellness programs, meaningful health improvements were seen in exercise frequency, weight control and more.

WHAT DO

EMPLOYEES

THINK OF THESE PROGRAMS

24%

?

of employees at companies that offer a wellness program actually participate in it.

12%

Only of employees strongly agree that they have a substantially higher overall wellbeing because of their employer.

85%

of companies with more than 1,000 employees offer a wellness program.

Other data on the effectiveness of corporate wellness programs is mixed. Lots of factors make it difficult to quantify the true effectiveness of wellness programs.

For instance, perhaps a wellness program has promoted healthy habits that will keep employees healthier and free from chronic disease in 20 years, but this will not be captured in a study of five years’ worth of data.

60%

Criticisms of corporate wellness programs often arise from programs with stringent health goals, such as achieving a certain Body Mass Index (BMI) or a certain blood pressure. Striving for weight loss and numbers instead of holistic wellness can end up being harmful, not helpful, to employees.

Most employees believe their job is a detriment to their ability to achieve higher well-being.

of employees from those companies are aware of the wellness program.

While the effectiveness of corporate wellness programs is debated, the evidence seems to show that a well-planned, thoughtfully-implemented wellness program aimed at promoting health in a holistic, whole-body/whole-mind way will reap benefits for employees and employers.

12 HEALTHY IDAHO

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AUGUST 2017

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YOU’VE BEEN MANIPULATED BY THE FOOD INDUSTRY

FEEL-GOOD MESSAGES

W R I T T E N B Y A N G E L A S I LVA

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The food industry is a big business, and like any other industry, it operates to experience growth and please stockholders.

But growth in the food industry translates to consumers spending more money, which means eating more food, in larger portions, more often. Here are some of the latest ways the food industry has been convincing us to BUY MORE.

FEEL-GOOD MESSAGES Think about the commercials you see for food products – they tell an emotional story of a hardworking man that inspires us, show a montage of a party where everyone is laughing and eating together, make us laugh at a witty interaction between a husband and wife, or have our favorite celebrities eat or drink their item. They evoke our emotions. And to their target market that has food in abundance and doesn’t have to consider eating for survival, they know that we eat with emotion. It’s not speculation – it’s been proven.

Large food companies have entire marketing budgets dedicated to studying what makes us grab for a particular food item, and they center their advertising on it. They know that when you’re shopping for a party and you recognize a scene from that commercial on the product, you’re more likely to reach for it.

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SERVING SIZES

LABELPADDING

SERVING SIZES Grocery stores and restaurants have contrasting problems when it comes to serving sizes.

Food sold in grocery stores have nutrition labels printed right on them, and manufacturers know that consumers aren’t likely to buy a food that says its serving size contains 800 calories. So what do they do?

Manipulate the printed serving size to have safer-sounding numbers.

A serving size with 200 calories, 12 grams of fat, and 20 carbs isn’t so bad, right? Until you realize that the product lists a serving size as 1 cookie, out of a package of 40 cookies.

The problem with restaurants is that we are trained to eat whatever portion is on a plate in front of us. So if you go to a restaurant for dinner, the menu lists individual entrees, assumed to be eaten by an individual patron. Perhaps you order a pasta dish, which comes with two side dishes and a drink.

You aren’t informed of the calorie content for the serving you order but it’s generally assumed that it’s appropriate for an average individual.

In reality, an entrée of pasta from a restaurant could easily be 1500 calories, not including your side dishes, which also probably have anywhere from roughly 300-700 calories each. Not to mention your drink, this would be close to 300 calories for a regular soda, based on the size of the glass. So for an average, healthy adult somewhere in the age of 25-40, that dinner alone likely exceeded the daily recommended amount of calories.

“LABEL-PADDING,” LABEL MISLEADING Adding healthy-sounding herbs or berries at the end of the ingredients list is called “label padding,” and it is a marketing technique with the goal of convincing the consumer that they’re making a healthy choice. But remember that the ingredients list is in order of proportion of that ingredient in the product. In reality, that food product probably has a miniscule, meaningless amount of “spirulina” or whatever ingredient it is that they’ve listed, and it has no effect on your health.

Another manipulation of the nutrition label is in response to the discovery of the detrimental effects of trans-fat. Once the consumer became aware of its harm, food industries began boasting of their “trans-fat free” food items. However, the FDA created a rule that packaging could claim to have “Zero Trans Fat” if each serving size contained 0.5 grams of trans fat or less. But as we learned about serving size manipulation above, this could still be harmful to the consumer. For example, if each cookie has 0.5 grams of trans fat and the box has 36 cookies, that’s actually 18 grams of trans fat you’ve consumed in the time it took you to finish off the package. Not exactly trans-fat free after all.

So what’s the moral of the story here? Shop and eat smart. The food industry operates like any other industry, but if we know the basic, unchanging truths of nutrition, we can see past the propaganda and make healthy choices regardless of the messages we’re fed by advertising.

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AUGUST August 2017

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FUEL These simple tips are well worth the payoff 16 HEALTHY IDAHO

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L YOUR FIGURE WRITTE N BY H E A LT H Y M AG AZ I N E S TAFF

5 Healthy Habits That

TASTE GREAT

We’re not the first people who’ve told you to eat your veggies and get your beauty zzz’s…but often it’s the back-to-basics advice that really works.

Here are some easy-as-it-gets habits to incorporate into your routine. The payoff? Looking and feeling incredible all day, every day.

Start Strong It’s easier to stay on track when your morning starts off on the right foot. Make yourself a simple, satisfying morning meal—we’re fans of oatmeal with a banana and walnuts, or Greek yogurt topped with berries and honey. Enjoy…then walk or bike to work!

Health-ify Your Favorites Start small—amp up your go-tos with healthy additions and substitutions. If you’re a spaghetti and meatballs girl, try lean ground turkey or meatless grounds instead of beef. Experiment with whole-wheat pasta. Throw in some finely chopped kale. Don’t stop there…have fun—surprise yourself!

Fall in Love with Healthy Faves Kale is trendy, but don’t force yourself to eat it if the bitter green makes you cringe. Find healthy foods that actually make you smile, and stick to those. Frozen grapes are a real treat in summer. Berries are nature’s candy (okay, maybe not candy, but they’re pretty delicious). Healthy food should be totally tasty.

Make It a Party Instead of happy hour and junk food feasts, make plans with your friends to walk in the park, hike somewhere breathtaking, or check out your local farmers’ market. Then invite them over to cook up a healthy meal.

Stock Up Fill your pantry with healthy, tasty snacks you love: dried fruit, raw nuts, fresh fruits and veggies. (And get rid of the junk, too!) It’s all about setting yourself up for success— so make it easy to reach for quality eats when hunger strikes.

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AUGUST 2017

17

7,333 Runners and Walkers Sign-up in one day for St. Luke’s FitOne $10,786 Raised for St. Luke’s Children’s Hospital During National Running Day Celebration Boise, Idaho – More than 7,000 runners and walkers got a jump start on their St. Luke’s FitOne registration and helped raise $10,786 for St. Luke’s Children’s Hospital during a community-wide celebration on National Running Day. On Wednesday, June 7, St. Luke’s FitOne opened registration for the 5K, 10K and Half Marathon in Boise planned for Saturday, September 23, 2017.

FitOne is the largest one-day running event in Idaho and draws close to 12,000 participants every year. The money raised from the event stays in Idaho and helps to support St. Luke’s Children’s Hospital.

To mark the opening of registration, big parties took place at the Axiom Fitness locations on Parkcenter in Boise and The Village at Meridian.

Participants were encouraged to come down and register in person from 9 a.m. to 7 p.m. Not only did they have a chance to win prizes like iFit activity trackers, Albertsons gift cards, Shu’s prize packs and Axiom memberships, but runners and walkers who signed up Wednesday also helped to raise $3,500 for St. Luke’s Children’s Hospital. Axiom Fitness pledged to donate $1 for every registration on National Running Day. Registration for St. Luke’s FitOne is now open with summer pricing of $30 for the 5K, $40 for the 10K and $50 for the Half Marathon.

18 HEALTHY IDAHO

About FitOne: St. Luke’s FitOne’s mission is to build healthier communities through fun, active living. FitOne is produced and sponsored by St. Luke’s Health System in Idaho, and will continue to evolve as a year-round platform providing resources and opportunities to support active, healthy living 365 days a year. The St. Luke’s FitOne Family 5K Run, Walk and Stroll, 10K and Half Marathon take runners and walkers through the heart of Boise. The title beneficiary for St. Luke’s FitOne is St. Luke’s Children’s Hospital, Idaho’s only children’s hospital. Key sponsors of the event are KTVB, Townsquare Media, Idaho Dairy Council, KeyBank, SelectHealth, Albertsons and the Idaho Statesman.

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AUGUST 2017

19

W R I T T E N B Y TI NA HOM O LI K

WE’VE GOT SOME

MEATSPLAINING TO DO

With summer right around the corner, everyone is looking forward to some barbeque heaven. Warm weather and good company are only made better by a juicy hot dog or hamburger right off the grill.

Before enjoying the wonders of grilled meat, however, you must brave a tidal wave of meat options with their confusing labels, like “farm-raised,” “organic,” and “free-range.”

Inevitably, consumers wonder if they should pay attention to these words.

Meat from the land and sea are rich in proteins, vitamins, and minerals, but this doesn’t mean all meats are created equal. Knowing what is really the healthiest and best-tasting option requires looking beyond the packaging rhetoric. All those labels may not actually be telling you the truth about your meat. Here is a break down of what those labels mean and what you should be looking for when buying meat:

FARM-RAISED

When choosing poultry, the label “farm-raised” is not reason enough to grab it off the shelf.

All poultry are “farm-raised.” When seen on a restaurant menu, this usually refers to poultry from a local farm. Farm-raised fish are a different story. Wild-caught fish are just that: fish caught out in their natural habitat by fisherman. It is important to know, however, that some wildcaught fish are caught in the wild while in their infancy and then raised and fattened up in a “farm-raised” habitat.

Farm-raised fish are fish that are grown in an aquacultures, or aquafarms. These fish are fed a similar diet to those that are wild-caught, which is typically a diet high in algae; this will help the fish provide customers with the Omega-3’s they desire. The most important factor here is what country the fish comes from. Some countries, like China, have very overpopulated aquafarms, and you may be getting poor-quality fish with little

20 HEALTHY IDAHO

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nutritional value. When reading the label, “wild-caught” is your best option.

Make sure the fish is from the United States, not just distributed in the US. If wild-caught is not an option, your next best option is farm-raised in the US.

NATURAL

According to the USDA, a “natural” product has no artificial ingredients, coloring ingredients, or chemical preservatives, and is minimally processed. Buying “natural” meat can also mean avoiding preservatives. An example would be nitrites in bacon and hot dogs, which doesn’t occur naturally in meat. Another would be coloring added to salmon to preserve its bright pink hue. It’s best to avoid these additives, so “natural” is worth looking for on a label. By law, companies have to explain on the packaging why the meat is natural, so look for that, too.

LOCALLY GROWN

There is no regulation on what can be labeled as “local meat” or “locally grown.” Typically “local” refers to within 100 miles, but it can sometimes mean that the meat is just from somewhere in the state or local region. It would be better to buy sustainable or local sustainable meat and produce than buying “local”. Meat from sustainable local farms is often sourced closer to where the consumer purchases it, and these farms use minimal machinery and processing. This also means there is less of a need for preservative additives.

You can sometimes find real local meat from local butcher shops.

CAGE FREE/FREE RANGE

These terms can be seen on eggs, chicken, and turkey. “Cage free” sounds like an ideal choice, but it can sometimes mean that instead of caging the poultry, it was housed in a barn or other enclosed space with other poultry of its kind. “Free range” is a slightly better option; it means that the poultry had some form of outside access. There is no regulation on this, and outside access could consist of just a small dirt or mud patch outside of the coop. The term you should be looking for instead

is “pasture-raised,” which refers to poultry that live on a farm and are free to graze and walk around. The best way to access poultry that is pasture-raised is to buy from a local butcher shop, get eggs from a local farmer, or even have your own chickens for egg use.

GRASS FED/ VEGETARIAN FED

Labeling meats as “vegetarian-fed” or “grass-fed” can mean a few different things. Typically, the animal is given the opportunity to graze on natural food sources, such as grass. The animal may also be fed a vegetarian diet, such as corn or other vegetables. Many steers are raised on corn feed and then switch to grass and grazing before they are butchered. Grass-fed beef tastes different than grain-fed beef, and it also has a different nutritional profile.

Research shows that grass-fed beef has less fat and calories, a better omega-3/ omega-6 profile, and lower levels of detrimental fatty acids. Some prefer the taste of grain-fed beef, as it is generally what people are most familiar with, and it is usually the cheapest.

ORGANIC

“Organic” is the most regulated label on meat. It is expensive for a company to grow organic meat; it is a long process to set up an organic farm, one that is checked often by the USDA. In order for meat to be labeled as “organic” by the USDA, animals have to be raised in living conditions that accommodate their natural behaviors. This would mean animals are allowed to graze and pasture. They must be fed 100% organic feed and forage, and they cannot be given antibiotics or hormones. When choosing meat, “organic” is a label worth looking for and purchasing.

So next time you head to the grocery store, or even better a local butcher shop, remember you can buy goodquality meat by being conscious about the labels. Being educated on your meat is not only beneficial to you and your health but also to our environment, local farmers, and—of course—animals.

Now you can enjoy that juicy summer meat knowing you made the best decision for all.

THE USDA HAS 8 QUALITY LEVELS FOR BEEF: 1. PRIME: Generally only found in restaurants.

2. CHOICE: Less marbling than prime meat, but still excellent.

3. SELECT: Leaner than the two higher grades.

4. STANDARD: What you usually get with “store brand” meat.

5. COMMERCIAL: Similar to Standard.

6. UTILITY: Seldom sold in stores. This is what is used to make ground beef and processed products like hot dogs.

7. CUTTER: Same as Utility.

8. CANNER: Same as Utility.

OTHER TERMS CERTIFIED

If meat is “certified,” it means that the USDA’s Food Safety and Inspection Service and the Agriculture Marketing Service have officially evaluated the meat for “class, grade, or other quality characteristics.”

FRESH POULTRY

This means the poultry has never been below 26 °F.

NO HORMONES

Tina Homolik has a BS in School Health Education from UVU. She is a public school health teacher who loves educating individuals and families on how to live a healthier lifestyle. In her free time, she loves running and cooking healthy meals with her family.

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BEEF RANK

Hormones are not allowed in raising hogs or poultry, so seeing this label on chicken doesn’t mean much. Look for this on beef packaging, however.

AUGUST 2017

21

HALL QUICK OF SHAME

FOOD

Grabbing something quick at the nearest place may be tasty, and may even seem healthy, but here are some wrong choices and their better alternative.

Caramel Frappuccino® Blended Coffee (16 oz.)

CINNAMON DOLCE LIGHT FRAPPUCCINO® BLENDED COFFEE (16 OZ.) Calories: 160 Total Fat: 0 grams Sugars: 34 grams Caffeine: 95 mg

Calories: 420 Total Fat: 15 grams (with whole milk) Sugars: 66 grams Caffeine: 100 mg

H

EA

Sweet Pork Salad With Creamy Tomatillo Dressing Calories: 1391 Total Fat: 59 grams

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GRILLED TERIYAKI CHICKEN WITH BROWN STEAMED RICE Calories: 720 Total Fat: 17 grams Sugar: 22 grams

AL

SWAP

Orange Chicken With Fried Rice Calories: 900 Total Fat: 34 grams Sugar: 9 grams

HE

TH

AP

P

FIRE GRILLED CHICKEN TACOS ON CORN TORTILLAS Calories: 561 Total Fat: 19 grams

A LT H S W

T

SW

Calories: 310 Total Fat: 1 gram Vitamin A (daily value): 720% Vitamin C (daily value): 170%

S WA

HE

HEAL

H

ORANGE CARROT KARMA SMOOTHIE (LARGE)

LT H

AP

Peanut Butter Moo’d (Large) Calories: 980 Total Fat: 29 grams

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HALL OF

SHAMERS

VEGETARIAN CREAMY TOMATO SOUP Calories: 280 Total Fat: 13 grams Sodium: 910 mg

FIVE GUYS

Baked Potato Soup Calories: 330 Total Fat: 20 grams Sodium: 1420 mg

Pound of Brisket With Barbecue Beans Calories: 780 Total Fat: 44 grams

ZAXBY’S

CHICKEN FINGER PLATE (4 FINGERS) W/ FRIES AND TOAST CALORIES: 1,240 TOTAL FAT: 70 GRAMS SODIUM: 2,760 MG

H

POUND OF CHICKEN WITH GREEN BEANS Calories: 406 Total Fat: 7 grams

*Note: The Cajun Fries actually contribute more fat, calories and sodium than the burger.

EA

SWA P

H

LT

H S WA P

LITTLE CHEESEBURGER WITH CAJUN FRIES CALORIES: 1,503 TOTAL FAT: 73 GRAMS SODIUM: 1,652 MG

HEA

LT

CINNABON CLASSIC ROLL CALORIES: 880 TOTAL FAT: 37 GRAMS SUGAR: 58 GRAMS

Large Meatball Sub Calories: 1,320 Total Fat: 79 grams Sodium: 3,010 mg

HEA

L

TH

MEDIUM CHICKEN BREAST SUB Calories: 700 Total Fat: 36 grams

H E A LT H

S

SWA P

W

AP Alfredo MontAmore® Calories: 1320 Total Fat: 79 grams

PESTO CAVATAPPI Calories: 740 Total Fat: 33 grams

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AUGUST 2017

23

FOOD WE CAN

RELY ON

SNACKS

SOMETIMES IT’S HARD TO TRUST FOOD THESE DAYS, WITH QUESTIONABLE INGREDIENTS LURKING ABOUT. HERE ARE SOME ITEMS WE TRUST.

Munk Pack Oatmeal Fruit Squeeze

Whole grain, gluten free oats and fruit make these portable snacks a delicious and healthy option. Our favorite flavors are apple quinoa cinnamon and maple pear quinoa.

Find it at munkpack.com ($14.99 for 6-pack)

Alpendough

Pre-made vegan cookie dough is a rare find. Safe to eat raw, the dough is made from whole grain oat flour, coconut oil, evaporated cane juice, and other great ingredients. And yes, it is dairy free and egg free.

Find it at veganessential.com ($6.99)

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Gaea Olive Snack Packs

18 RABBITS GRANOLA

Available at select grocery stores.

Find it at 18rabbits.com ($7.00 for 11 oz pouch)

Delicious olives from Greece without preservatives or additives and the lowest salt content. Plus the package is resealable.

Cashew, ancient grain & cacao nib granola. Sound tantalizing? Well it’s also organic and soy free.

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DRINKS

LOVE BEETS BEET JUICE

Beets are full of great stuff like antioxidants and nitrates. The Love Beets brand makes juice with no added sugars, artificial colors or preservatives, and it’s awesome. And if you’re a smoothie person, try their 100% pure beetroot powder (the powder is also good for yogurt, sauces, oatmeal, and baked goods).

Find it at select grocery stores, and at lovebeets.com (about $5.00/bottle)

The Pickle Juice Company Pickle Juice Sport

Some people like the taste of pickle juice. Some people hate it. Either way, it can be good at preventing cramps, and as a sports drink in general.

Find it at www.picklepower.com ($24.99 for 12X16 oz bottles)

Cooking Ingredients Oleumm 8 Oil

Oleumm 8 is a gourmet cooking oil made from nongenetically modified extra virgin olive oil, camleina oil, chia seed oil, sacha inchi oil, rice bran oil, flaxseen oil, avocado oil and hemp seed oil.

4th & Heart Ghee Butter

Also known as clarified butter, ghee butter provides a higher percentage of good fats than regular butter. It also has a high heat cooking characteristic that makes it useful, as well as excellent shelf stability. Plus, it’s dairy free and lactose free because of how it’s made.

4th & Heart Ghee Butter is available at select grocery stores, such as Whole Foods or online at fourthandheart. com ($14.99 for 9 oz. jar).

Check it out at oleumm8.com.

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AUGUST 2017

25

OFF TO COLLEGE!

APPS

STUDENTS SHOULDN’T

LIVE WITHOUT WRITTEN BY CHRISTIE GARTON, CEO AND FOUNDER OF THE 1,000 DREAMS FUND

For better or worse, our iPhones are glued to our hands. And while endlessly scrolling through Facebook will never (ever) be productive, there are plenty of apps that are not only useful, but even life-changing. Trendy apps come and go – new data shows that Instagram stories are pushing Snapchat toward total irrelevance – but some apps should be lifelong smartphone staples.

Students should take particular advantage of these apps. Why? Because the world after college can be really overwhelming. And utilizing certain apps can help set you on the right track for post-grad life, from getting in shape to saving enough money for that dream trip to Bali. (Or just paying rent.)

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THE TOP FIVE APPS ALL STUDENTS SHOULD DOWNLOAD ASAP: Mint links all of your credit, debit and savings accounts in one place, so you can get the total picture of your finances. It tracks all of your transactions and groups them by category, which you can view in an easy-to-read pie chart. That pie chart can be a pretty great wake-up call when you see just how much money is funding those 3 AM trips to McDonald’s.

1 MINT

More than a quarter of young women don’t even know how much debt they’re in, according to a study done by my nonprofit, 1000 Dreams Fund. Using Mint can help you avoid dipping into debt at all – or it can help you find your way out. The app provides helpful tips and guidance for creating budgets and setting long-term goals.

You can toggle alerts for when you exceed those budgets – or achieve a goal! Simple notifications will keep you in the loop, so you’re never unexpectedly shocked by the amount in your bank account. Never a good feeling.

There are plenty of fitness apps out there, but Nike’s format is perfect for guys and girls of all athletic levels. Whether you’re brand-new to exercise or a bonafide gym rat, this app will guide you through your daily workouts – it’s sort of like your own pocket personal trainer.

One reason why this one is great for students: It includes quick fifteen-minute workouts, including some that can just be done between classes or before bed. If you feel like you just never have time for a gym trip or a long run, these shorter routines.

Really, the more safety apps, the better, but this one is particularly easy to use and great for college students. After downloading, you can select up to five contacts who will receive your GPS location. (You can – and should! – also do this for an infinite number of contacts via iPhone’s own Find My Friends.) From there, you can customize which contacts should receive certain alerts from you. The alerts range from check-ins, meaning there’s no real issue, yellow alerts for potentially alarming situations, and red alerts, meaning “Call the police.”

The simple process is ideal for students, especially girls, who may find themselves walking alone at night. If you think something seems weird, you might hit that yellow alert. For a clearly dangerous situation, you’d go full-on red.

This meditation app is perfect for stressed students who are dealing with anxiety. Students aren’t just worried about grades and relationships – research from my nonprofit also found that nearly 100% of millennials with credit card debt worry about it sometimes or every single day. No matter the root cause, it’s important to step back and breathe. Headspace is ideal for meditation beginners, with easy ten-minute sessions for when you find yourself really needing a break.

Experts say meditation shouldn’t just occur when you’re already feeling tense.

Once you get into the habit of meditating, it can help prevent you from even getting into a stressful state at all. Instead, you may find that you’re staying more calm and level-headed as issues arise.

Because every college student has, by now, totally exhausted Netflix. There are only so many times you can re-watch “The Office.” Spring for HBO NOW – or at least the free trial month.

2 NIKE TRAINING CLUB 3 REVOLAR

4 HEADSPACE

5 HBO NOW About Christie Christie Garton is an award-winning social entrepreneur, author and creator of the 1,000 Dreams Fund (1000dreamsfund.org), a social enterprise which empowers young women in the U.S. through scholarships and life-changing advice. Garton is the author of the best-selling college guidebook for women, U Chic: College Girls' Real Advice for Your First Year (& Beyond!)

(4th Edition, Sourcebooks 2015) and co-author of Marketing to Millennials: Reach the Largest and Most Influential Generation of Consumers Ever(AMACOM 2013). Garton has contributed to USA Today, The Wall Street Journal, The Huffington Post and U.S.News & World Report. She holds a J.D. from the University of Pennsylvania.

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AUGUST 2017

27

WHAT TO DO!

100

THINGS TO DO

(OTHER THAN MOVIES)

A

t our place, a typical night consists of eating dinner and watching a movie.

Can anyone relate? It’s like the ultimate in downtime – curl up on the couch and escape into a movie for a bit.

Well, not long ago, my hubby had just about all he could take of movies. (So did I…because we’d seen pretty much all we’d wanted to see on Amazon Prime. Yikes.) So for about a month, we’re trying to see what we can do other than be couch potatoes.

I think it’s a good challenge for us!

Wondering how you can spend your weeknights? (Or weekends or weekend nights – we can be so boring!!) Here’s a list of ideas we’ve done…or want to do…

This list totally covers more than just spouses, by the way – they’re fun ideas for couples or even roommates!

1. Play cards.

2. Use YouTube to teach yourselves something new – like salsa dancing!

3. Visit the antique store – so much fun.

4. Work on a home improvement project together.

(Here’s just some of the other ones I’d love to do: one, two, three) 5. Invite friends over for dinner. It’s a great excuse to try out a new recipe…or clean your house…

6. Go mini-golfing.

7. Pick out a new bottle of wine to try. Or go to a wine tasting!

8. Shop for all the ingredients and bake a pizza together. Grab another couple and have a competition! Or host a pizza party.

9. Use YouTube to teach yourselves something new – like salsa dancing!

10. Write a list of things you dream of doing in the future together.

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11. Play tennis.

12. Have a picnic.

13. Go to a concert or music event.

14. Take goofy pictures together.

15. Visit a tourist attraction in your city and go sightseeing.

16. Take a drive.

17. Go out for ice cream – or fro-yo… mmm…my favorite – or your favorite dessert!

18. Play a board game. (I love Scene-It!) Even better, have friends over for a game night.

19. Bake something together. Take it to another level by dropping off the baked goods at a friends house to surprise them!

20. Go to a local event or festival.

21. Walk around your favorite store and go shopping…or window shopping.

22. Visit the local animal shelter and pet animals. (If only my hubby wasn’t allergic!)

23. Decorate mugs together.

24. Visit the local art museum. (Ours is free!)

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25. Check out the local farmer’s market.

26. Read a book together! I haven’t done this, but a couple I know really enjoys it.

27. Make cards or a gift for someone.

Never too early to start getting ready for Christmas ; ) 28. Host a cocktail party at your place – planned or impromptu. Make it themed!

29. Go watch the sun set somewhere lovely.

30. Get a friend to do a photo shoot!

You know you need some new portraits.

31. Work on your own hobbies, but in the same place at the same time.

32. Let your other half/roomie/ whoever pick out the activity! Whatever it is, go all out and enjoy it, just to encourage him or her.

33. Go to a coffee shop and catch up on life. Sometimes it’s nice to just talk.

34. Hang out at the library and read some books, or pick up some to take home.

35. Play an interactive video game – like Wii Sports or Kinect. If you don’t have a system, borrow one!

36. Plan your next vacation together – some say the planning is more fun than actually going.

38. Pop some tags at the thrift shop.

See who can find the coolest item, or pick out clothes for each other!

39. Have a water fight! Splash a little water at each other. If that’s something that would be fun for you guys. Hey, easy clean-up!

40. See a local sports event – even if it’s a school sport.

41. Make crafts from unexpected materials – I think my hubby would enjoy this!

42. Go frisbee golfing – one of my hubby’s favorite activities.

43. Have a Skype session with faraway family or friends – we always have fun with this!

44. Ride bikes. (Borrow them if you don’t have any.)

45. Volunteer for a service project together.

46. Try a new restaurant or explore a new place you haven’t visited nearby.

47. Take a road trip to visit friends.

(Here’s some travel tips to help you out.)

48. Take dance lessons.

49. Learn how to play an instrument together.

50. Check out Groupon or Living Social for deals on fun things to do – and then go do something!

37. Take a hike (literally).

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29

WHAT TO DO! 51. Raid your refrigerator and pantry, and do a television-style food competition (think “Chopped” or “Iron Chef”).

52. Pick something seasonal to do – like applepicking, ice-skating, swimming.

53. Take a walk around your neighborhood.

54. Go star-gazing, even if it means taking a drive out of town.

55. Do random acts of kindness all over town – buy someone’s coffee for them, leave kind notes, etc.

56. Start a memory book or photo album together.

57. Arrange some kind of swap with friends – cookies, recipes, clothes, shoes, etc.

58. Re-live recess and go play at a playground.

59. Do a workout video together – my roomies and I did a Bollywood dance video once and had so much fun!

60. Cross a quick house project off your checklist: hang a string of white lights somewhere, put up pictures, make a home command center. Do the things you “never have time for” – chances are, some of them take only a few minutes.

61. Run an errand you have to do anyway together, like grocery shopping – it makes it half as boring as it would have been : ) 62. Dream up a future event or goal together, and make plans to take action! It could be your wedding, a marathon, your own business…

63. Teach your spouse/other half/friend/roomie one of your talents, and have them teach you one of theirs!

Invite others over for a talent night.

64. Take an evening or weekend college class or recreation course together.

65. Pick a room or piece of furniture to paint and go find some paint samples. Try the apps called Color Harmony or Adobe Color CC to match colors. If you’re more ambitious, start painting.

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66. Babysit for friends so they can have a date night – they will love you for it!

84. Play games at an arcade. Or even the prize machine at Walmart.

67. Build a fort.

85. Get a Mad Gab book and have fun filling it out.

69. Do some yard work or plant a garden.

87. Have a progressive dinner with friends. Stop at a different location for each part of the meal (and then you only have to make one part).

68. Make a fire in the fireplace, make hot cocoa, and settle in for a cozy night.

70. Take each other on in some kind of challenge – an eating contest, beat each other’s score at a video game, run a race.

71. Play a game of touch football or rugby. Invite friends to play.

72. Have a “fix it” night – tackle the “Honey Do” lists together. My husband is the handy one; I’m more of the mending kind.

73. Yard sales! My hubby wasn’t really super excited about me dragging him to a yard sale – until he scored a great deal. Now he’s the one taking me : ) 74. Eat appetizers for dinner.

Lay out a blanket and have an indoor picnic.

75. Start a new tradition. (Who needs an occasion?)

76. Geocache.

77. Play bartender and make a popular (or newly invented) mixed drink.

78. Go to the zoo.

79. Have a lip sync battle a la Jimmy Fallon : )

86. See a play or musical together.

88. Go out and treat yo selves to something special for each one of you, no judgement. Even if it’s at the Dollar Store.

89. Clean out your closets (and/or rooms) and make a donation pile. It’ll be fun digging through memories.

90. Come up with a list of questions you’ve always wanted to ask the other person. Or look up some questions that can make for interesting answers.

91. Wash your car(s) together!

92. Go camping.

93. Test drive a new car.

94. Play charades.

95. Find all your unused gift cards and use them up! It’s like Christmas!

96. Come up with a way to fundraise for your favorite charity and do it together.

97. Create a scavenger hunt of favorite places in your town, and then invite friends to take the challenge.

98. Rearrange or reorganize a part or room of your house.

80. Scare or prank a friend (not someone you don’t know).

99. Take a simple recipe – grilled cheese, pizza, sandwich – and embellish it to make it your own, then try each other’s.

82. Paint a picture – with paintbrushes or finger paint!

100. Do something out of your comfort zone – like rock climbing, for me.

81. Write something together – a letter, a poem, a story…

83. Climb a tree.

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AUGUST 2017

31

WELLNESS

WHAT IS HEALTHIER:

CITY

RURAL IN ONE OF AESOP’S MORE FAMILIAR FABLES, A PROUD TOWN MOUSE VISITS A COUNTRY MOUSE AND SCOFFS AT THE SIMPLE FOOD AND HOUSING. THE TOWN MOUSE BRINGS HIS COUNTRY MOUSE FRIEND TO EXPERIENCE THE FINER CITY LIVING, BUT THE COUNTRY MOUSE IS HORRIFIED TO FIND THAT THE FINE LIFE REQUIRES MORTAL DANGER. HE EVENTUALLY GOES HOME, GLAD TO ESCAPE THE FEAR. This tale has been retold and referenced for centuries because there will always be those who prefer one type of life over the other and those who don’t understand the alternate view. While it might not decide which lifestyle is better, there is some research on the health of those living in the city versus those living in rural areas. And after all, what is more valuable than health?

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CITY LIVING For almost 100 years, the suburban population was growing faster than the urban population. People moved to the city, but then moved to the suburbs.

However, recent trends show that people aren’t leaving urban areas; in fact, many heavily urban areas are filling up and running out of space.

The last US Census found that the nation’s urban population grew by 12.1 percent from 2000 to 2010. As of 2012, more than 80 percent of the US population lived in an urban area. From 2010 to 2014, Austin, Texas gained 126,000 new migrants. Denver also gained more than 100,000.

When it comes to health, there are those who argue certain lifestyles are healthier than others. Some say country life is healthier, while others maintain excellent fitness in the city. What does the research say about health as it relates to living inthe city?

AIR QUALITY Particulate matter (PM), is the name for a mixture of solid particles and liquid droplets found in the air, according to the EPA. These particles range in size, some being visible, others too small to be seen. PM can be made of hundreds of different chemicals from dust, smoke, power plants, cars, etc. the smallest particles are dangerous because they can find their way deep into a person’s lungs, and even into the bloodstream. These particles are generally more highly concentrated in urban areas.

Research has connected PM exposure to heart problems, decreased lung function, and worsening of asthma. Children who grow up in crowded urban neighborhoods have higher rates of asthma.

Learn about your area on www.airnow.gov.

GREEN SPACE Most cities in the United States have good park systems, which is important for mental and physical health. Research shows that nature can restore mental capacities. Trees also help clean the air, and parks cool down the cities. They also provide a place for physical activity.

MENTAL HEALTH Cities can be stressful. City dwellers live around and are seen by many people every day, meaning appearance and behavior must always consume mental energy. Add in the traffic, parking, noise and excessive stimuli, and you get a very mentally demanding life. Other writers point to the excess of

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choices in the city, meaning that people must always be deciding what they are going to do with their time. The constant need for awareness can be straining and may not be what the human mind was built for.

Research suggests that city dwellers tend to have higher stress levels and more mood disorders. There is also a higher rate of psychotic illness like schizophrenia. Studies on the brains of city-dwellers show that they have a more sensitive response to situations of stress or threat (this brain activity occurs in the amygdala). Being raised in the city may cause permanent changes to the brain that make a person more alert to stressful situations.

HOW TO AVOID CITY MENTAL HEALTH ISSUES Exposure to nature is a well-researched way to improve mental health and restore one’s capacity to be aware of surroundings. Go to parks or leave the city occasionally to restore your mental health.

HEARING Noise pollution is an increasingly talkedabout phenomenon. A combination of car horns, sirens, traffic, and a host of voices can create a loud, constant noise. Researchers from the University of Michigan claim that more than 100 million people in the United States are at risk from noise-related health problems.

Noise-induced hearing loss is the main risk.

CANCER There is a significant body of research showing that cancer incidence and mortality is higher in urban populations.

However, study results often conflict, and certain cancers are more prevalent in rural areas.

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GERMS, DISEASE Are there simply more germs, disease and spread of disease in cities? Certainly, this was the case centuries ago, but nowadays it’s difficult to pin down.

Public restrooms are generally designed to inhibit bacteria growth. Exposure to a greater number of people, however, increases your chances of meeting someone who is sick and therefore becoming ill yourself.

MEDICAL ACCESS Quicker and easier access to hospitals and medical specialists is a big health benefit of living in a city.

RURAL LIVING A big problem in discussing health differences of rural and urban populations is defining each of those groups. Is suburban more urban or more rural, for example? Most studies try to define each with some sort of measurement in population density.

While country or rural living is often depicted as healthier or more natural, rural populations actually aren’t very healthy. Researchers in Wisconsin examined things like premature death, low birth weight, disease, smoking, obesity, drinking, employment, crime and other factors, and determined that 48 percent of the healthiest counties were urban or suburban, and that 84 percent of the unhealthiest counties were rural.

Several studies show that suicide rates are actually higher in rural areas, as are rates of fatal overdoses, including overdoses related to opioids. Premature death in general is higher in rural America, in part because healthcare is more difficult to access.

In fact, a new study from the CDC shows that of the five leading causes of death,people living in rural areas are more likely to die from all of them than are their urban counterparts.

This includes heart disease, cancer, unintentional injuries, respiratory disease and stroke.

URBAN: · LOWER SMOKING AND OBESITY RATES THAN RURAL AREAS. · HIGH RATES OF VIOLENT CRIME.

SUBURBAN: · TEND TO HAVE THE BEST HEALTH OUTCOMES. · LOWEST RATES OF UNINSURED PEOPLE. · LONGEST COMMUTES TO WORK.

RURAL: · HIGHER RATES OF DEPRESSION. · MORE POVERTY. · NOT AS HEALTHY (HIGHER RATES OF SMOKING, OBESITY, CHILD POVERTY, TEEN BIRTHS). · HIGH RATES OF PREMATURE DEATH. · HIGHEST RATES OF UNINSURED PEOPLE. · HIGH RATES OF PREVENTABLE HOSPITAL STAYS. · SHORTER COMMUTES TO WORK. Source: www.countyhealthrankings.org

Sources: University of Wisconsin Population Health Institute, scientificamerican.com, www.ncbi.nlm.nih.gov, healthland.time.com

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33

?

Factoids: August 2017

DID YOU KNOW

Teen Drinking At

Lowest Point in Decades The percent of teens who say they have at least one drink per month has dropped dramatically in the last 20 years.

1991: 50.8% 2015: 32.8%

Kids Who Use Smartphones TALK LATER Young children who spend more time using handheld devices are more likely to have delays in expressive speech, according to research from pediatricians at the Hospital for Sick Children in Canada. Researchers warn parents that they should make an effort to engage directly with their children younger than 18 months.

Source: Time.com

Binge drinking among teens has also declined, but is still a problem.

90%

More than 90% of the alcohol consumed by those under age 21 is consumed by binge drinkers.

(defined as 5 or more drinks per occasion for boys; 4 or more drinks per occasion for girls)

189,000 The number of emergency department visits by people under age 21 for injuries and conditions linked to alcohol in 2010.

Source: Centers for Disease Control, Youth Risk Behavior Survey

Kids Need Praise

5 Times a Day

Researchers from England recently presented research showing that praising children for good behavior five times a day helps them thrive emotionally and socially.

The researchers found that children who were praised five times a day had better behavior and lower levels of hyperactivity and inattention. For parents, criticism often comes easier than praise, because after all, children mess up a lot. But praise can foster a closeness and love that influences behavior.

Source: Time.com, De Montfort University

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Is a Fasting Diet Really Good For Weight Loss?

Intermittent fasting, or drastically lowering calorie intake for short periods of time, is a new dieting trend that’s getting lots of attention. But new research published in JAMA Internal Medicine found that alternate-day fasting is about as effective as simply cutting calories in general, as in a typical diet plan. Alternate-day fasters in the study consumed just 500 calories on fast days. Those in the study who did the alternate-day fasting had a harder time sticking to the diet, and more dropped out of the study more than those who simply cut daily calorie consumption.

Pathogen Hotspots In Your Kitchen If people get food poisoning, they often think back to their latest restaurant experience, but the average home kitchen has plenty of germs to make you ill, according to recent research from Philadelphia.

THE AREA:

THE PROBLEM: People don’t store meat on the bottom shelf. Placed higher, it can contaminate foods below it.

THE AREA:

THE PROBLEM: More than 60 percent of sponges and rags tested positive for bacteria in the study.

THE AREA:

SINK

THE PROBLEM: Sinks are wet, and wet means nasty.

45%

The percentage of households with at least one foodborne pathogen.

FRIDGE

DISHCLOTHS & SPONGES

Source: Journal of Food Protection

Arthritis On the Rise

2002: 36% 2014: 42.8%

The percent of adults with arthritis who are limited in their activities because of the disease rose significantly in the last decade, a new report from the CDC found.

In 2002 about 36% reported being limited by their arthritis for activities like holding a cup, lifting a bag, or walking to a car. By 2014, that number rose to 42.8%.

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NUTRITION

PROBIOTIC A closer look at 3 probiotics and their bacteria strains

WRITTEN BY SA DIE WIRTHLIN

PROBIOTIC:

1

a microorganism introduced into the body for its beneficial qualities. Research suggests that different bacteria strains can be helpful for a healthy gut biome, better digestion, immune support and more.

It isn’t always easy to choose the right probiotic when there are so many options, however. Here is a review of three different probiotics from three different companies to help you know what to look for.

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SILVER FERN BRAND ULTIMATE PROBIOTIC SUPPLEMENT Silver Fern Brand is located in Salt Lake City, Utah, and is known for its various wellness products, such as protein meal replacements, drink mixes, and of course, probiotics.

Silver Fern Brand’s probiotics are known for their 100% guaranteed survivability and pharmaceutical grade. Many companies sell probiotics that die before making it to the intestines, meaning what you’ve taken is worthless.

Silver Fern’s Ultimate Probiotic Supplement has three different classes of probiotics:spores, probiotic yeast, and acid stable pediococcus.

Here are some key bacteria strains it includes: Saccharomyces Boulardii: Immune support, treats/ prevents diarrhea, aids digestion.

Bacillus Subtilis HU58: Produces several antibiotics to destroy harmful bacteria.

Bacillus Clausii: Common probiotic for immune system health.

They’ve also developed and included their own probiotic strain (Pediococcus Acidilactici), which they say helps heal your immune system. The pills come in a bottle of 60 capsules (30-day supply), and the capsules are vegetarian and gluten free. The probiotic strain also contains a prebiotic to help activate the probiotic in the intestines.

Reviewers say the Silver Fern Brand probiotics help reduce hunger and sugar cravings. They like that it comes in a powdered drink form, and decreases digestive discomfort. A few users said that they didn’t notice a difference after consistently using the probiotic. www.silverfernbrand.com

Bacillus Coagulans: Commonly used for irritable bowel syndrome and other conditions.

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HYPERBIOTICS PRO-15 Hyperbiotics calls their PRO-15 the DzThe Perfect Probiotic.dz The pills include 15 probiotic strains and, like Silver Fern Brand, include a prebiotic to help witheffectiveness. Strains in the PRO15 include Lactobacillus, Bifidobacterium and Streptococcus, which can help with gas, bloating and digestive problems.

They are made in the United States and are completely natural.

Something also unique about this probiotic is that it’s not contained in a typical capsule. The claim is that the common veggie capsule doesn’t protect against the stomach’s harsh acids, and because of that, most probiotics only make it to the stomach, not the gastrointestinal tract. Hyperbiotics coating is strong enough to make it all the way into the lower part of the intestines and release the probiotics at a pace, rather than all at once. Makers of the PRO-15 also say it has longer shelf life than other probiotic products.

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

PRO-15 includes: Lactobacillus casei: May alleviate gastrointestinal bacterial diseases, and may prevent diarrhea.

Lactobacillus fermentum: Beneficial to the immune system, bowels. May reduce cholesterol levels as well.

Streptococcus thermophilus: Commonly used in the dairy industry for cheese and yogurt production. May reduce the risk of antibiotic-associated diarrhea.

Users like that they only have to take the pill once a day, and that the probiotic makes it into the lower part of the intestines.

They also like that it has 15 bacteria strands. Some reviewers said the pill was hard to swallow, despite being smaller than a typical pill, and that it is costly. A few people said it had Dzaveragedz results. hyperbiotics.com

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AMAZING NUTRITION AMAZING FLORA Amazing Nutrition is another great wellness company that provides a 10-strand probiotic. This particular probiotic is said to have amazing flora, which is very beneficial for someone who has just finished taking an antibiotic. It is made in the US and has been tested by a third party to ensure purity and potency. It promotes healthy digestion and immune system function.

Some strains it has: Lactobacillus acidophilus: Can help prevent diarrhea and gastrointestinal infections.

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.

Lactobacillus plantarum: Commonly found in sauerkraut, pickles, and kimchi. Has antioxidant qualities, reduces gas, and can help people with IBS. Bifidobacterium Bifidum: Reduces chances of acute diarrhea and the risk of E. coli infections.

1570976-02

Users say it helps build the immune system after being sick or after taking an antibiotic, and many like having to take only one pill a day. Some users said it made them sick, and others said it didn’t work that well. amazingnutrition.com

Please Note: Everyone has different bodies and different situations going on inside of their bodies. One of these probiotics may be great for you, while it’s not so great for someone else. Research these probiotics and see which one is right for your situation!

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WELLNESS

IT’S NOT YOU, IT’S ME38 HEALTHY IDAHO

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getting

Closure C

losure. It’s an interesting concept, and it’s a word that’s often thrown around in the realm of dating. To really heal from a broken relationship and move on, people purport the need for closure. So what is closure?

Closure is a sense of something being resolved; it’s a sense of having found a conclusion. From this definition, it would seem that closure is an elusive, abstract state of mind that sounds difficult to obtain.

Turns out, closure is difficult to obtain, particularly in light of its application to dating and relationships. At the conclusion of a relationship, or perhaps a relationship that never really began, people want the pain of rejection and hurt to go away, and dark questions begin to surface about why and who is to blame. People believe that to truly ͞move on͟ to other things or other relationships, they must have certain questions answered, and need to somehow close the door on the past.

Why do we crave closure? Some evidence indicates that relationships with significant others who helped us feel like ͞better people͟ can leave us feeling lost in an identity crisis when the relationship ends. By this measure, closure would mean being able to find a sense of self again.

Closure has Three Parts 1

ACCEPTANCE

2

RECOGNIZING YOUR INDIVIDUALITY

3

BELIEVING IN YOUR FUTURE

So how can we best gain closure after a relationship ends? The best strategy is to give it time and to be patient with yourself. A serious relationship that lasted for months or years isn’t something that can be grieved in a day. Use this time to develop yourself. Find hobbies that make you feel happy and fulfilled to drown out any bitterness or sadness. Focus on the healthy and fulfilling relationships and friendships in your life. Lastly, realize that closure cannot be dependent on others. Don’t think that hearing why someone chose what they did will make you feel better.

And remember- closure isn’t something that happens in a snap.

Other Ways to Get Closure:  - Change your scenery, whether that means moving or just taking a trip with friends.

- Make new memories with activities you’ve never tried before.

Sources: nymag.com, Monmouth University

- Find a new hobby an get passionate

WRITTEN BY C A ITLIN SC HILLE

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about it.

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39

NUTRITION

9MYTHS FOOD

1 2 3 4 5

“Brown eggs are better for you.”

The nutritional value of eggs doesn’t vary much. Color is based on the breed of the hen. Also, taste doesn’t vary that much.

“Add salt to help the water boil faster.”

Recipes call for adding salt to boiling water because it helps the flavor of rice, pasta and veggie dishes. You’d have to add a lot of salt (think cups not teaspoons) to really speed up boiling.

6 7

“Add some oil to your boiling pasta to prevent sticking.”

All this does is make your noodles too slippery to absorb sauce, which is bad news on Italian night.

“Sharp kitchen knives are dangerous.”

Sure, a sharp knife can cut your skin easier than a dull one. But dull knives are actually more dangerous, because they don’t cut into food, instead glancing off peels or whatever you’re trying to cut. And often your fingers are in the danger zone.

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This is generally untrue, to a varying degree. The amount of alcohol remaining in the dish that is served depends on the cooking technique and time, as well as the size of the pan. Alcohol does have a lower boiling point than water, but it takes hours to boil off. Other ingredients factor in to the alcohol content as well. Researchers have found that as much as 85% of the alcohol remains for some cooking methods. If you bake or simmer a dish for about one hour, 25% of the alcohol will remain in the finished product.

“Some foods contain fewer calories than it takes to digest it.”

Also called Dznegative caloriedz foods, many mistakenly believe foods like celery, grapefruit, apples, and lettuce provide net calorie loss. This is not true. A stalk of celery, for example, provides 6 calories, but the body only uses a half of a calorie to digest it.

The only true negative calorie thing we ingest is cold water and some beverages. The body has to use energy to warm the cold water to body temperature, and since water has zero calories, it’s technically a net loss. But this isn’t going to result in any weight loss.

“Bread gets stale because it dries out.”

Actually, the opposite is true. When bread is exposed to moisture, the starches begin to crystallize, creating a tough texture. And fridges actually accelerate this process, so keep your bread in a dry cupboard.

“Alcohol evaporates in the cooking process.”

8 9

“Searing meat seals in the juices.”

When you sear a steak, it actually loses more moisture than if you cook it slowly over lower heat. Searing locks in flavor, not the juices. In what is called the Maillard reaction, when meat hits a hot pan, it undergoes a chemical change that results in browning and a meaty aroma.

Part of the caramelization reaction comes from moisture evaporation on the meat’s surface.

After searing, make sure the meat rests to improve the juiciness.

“If the pasta sticks to the wall, it’s done.”

This fun kitchen trick is a bad excuse to chuck some food around. If pasta is sticky, it just means that it’s... sticky, not ready to eat. Pasta cooks from the outside in, so the wall test won’t show if the inner part of the pasta is cooked enough. Instead of tossing your spaghetti at the wall, just eat a piece. You’ll know if it’s ready.

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Recipes

QUINOA AND PECAN SALAD Although most nuts and seeds do contain some FODMAPs, they have plenty of great nutrition to offer and should be added in small quantities to your diet.

Preparation time: 10 minutes Cooking time: 15 minutes MAKES 4 SERVINGS Ingredients:

1 cup quinoa (Make ahead) 2 cups water Salt 3⁄4 cup pecans, coarsely chopped 3 tbsp dried cranberries 3 sprigs fresh thyme, leaves finely chopped 1 Orange grated zest & juice 3 tbsp canola oil 2 tsp balsamic vinegar 23⁄4oz light feta cheese, crumbled

DIRECTIONS:

1. Place the quinoa in a fine-mesh strainer and hold it under cold running water until the water runs clear, then drain well.

2. Combine the quinoa, water and a pinch of salt in a saucepan. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes. Transfer the quinoa to a bowl and let it cool down for about 1 hour at room temperature.

3. Add the pecans, cranberries, thyme, orange zest, orange juice, oil, vinegar, feta cheese and salt to taste. Mix well.

4. Chill in the refrigerator for about 1 hour to allow the flavors to meld. Adjust the seasoning and serve.

Courtesy of The Low-FODMAP Solution: Put an End to IBS Symptoms and Abdominal Pain

by Cinzia Cuneo © 2016 www.robertrose.ca Available where books are sold.

Image credit: Kinga Wójcicka

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STRAWBERRY RHUBARB CRISP Rhubarb is a delight any time of the year. Couple it with fresh strawberries and you have a winning crisp.

Use this recipe to make a small batch for you and a loved one.

Preparation time: 10 minutes Cooking time: 15 minutes

TIPS • The cups will be full. Bake them on a baking sheet to catch any drips that may boil over.

• To make one large crisp, make in a 5-cup baking dish and bake for about 35 minutes or until fruit is tender and topping is golden.

• Cooled crisp will keep in an airtight container in the refrigerator for up to 3 days

INGREDIENTS: Topping: 1⁄3 cup 1⁄4 cup 2 tbsp 2 tbsp 1⁄2 tsp 3 tbsp

packed brown sugar all-purpose flour quick-cooking rolled oats chopped pecans ground cinnamon cold butter

Filling: 2 1⁄2 cups 3⁄4 cup 2 tbsp 2 tbsp

fresh strawberries, halved chopped fresh rhubarb all-purpose flour granulated sugar

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MAKES 3 -4 SERVINGS

DIRECTIONS: 1. Preheat oven to 375°F 2. Grease three 10 oz ramekins or custard cups Topping: 3. In a small bowl, using a wooden spoon, combine brown sugar, flour, oats, pecans and cinnamon.

4. Using a pastry blender or two knives, cut in butter until mixture is crumbly.

Set aside.

Filling: 5. In a large bowl, toss together strawberries, rhubarb, flour and sugar.

6. Spoon into prepared ramekins, dividing evenly. Sprinkle topping over fruit.

7. Bake in preheated oven for 25 to 30 minutes or until fruit is tender and topping is golden. Serve warm.

Courtesy of 175 Best SmallBatch Baking Recipes by Jill Snider © 2017 www. robertrose.ca Reprinted with publisher permission.

Available where books are sold.

Image credit: Colin Erricson

AUGUST 2017

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Recipes TIPS • Store this soup in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months.

TOMATO TORTELLINI SOUP Dazzle your friend with this impressive soup for two! Sautéing the spices and vegetables before blending them develops this soup’s flavor and will make it seem like you cooked for hours.

• If preparing this recipe for one person, cut all of the ingredients in half.

Or simply prepare the full recipe and save half for leftovers.

Ingredients: 2 tbsp 1⁄2 1⁄2 tsp 1⁄2tsp 1⁄2 tsp 1⁄2 tsp 1⁄2 tsp 1 cup

1

1 cup

unsalted butter onion, roughly chopped onion powder garlic powder dried basil hot pepper flakes ground allspice ready-to-use low-sodium vegetable broth can (28 oz) crushed tomatoes cheese tortellini, cooked

DIRECTIONS: You’ll need: Blender 1. In a large saucepan, melt butter over medium heat. Add onion, onion powder, garlic powder, basil, hot pepper flakes, allspice, broth and tomatoes. Bring to a boil, then reduce heat to a simmer.

Cook, uncovered, stirring occasionally, for about 30 minutes or until onions are translucent and ingredients are well blended.

2. Working in batches, transfer soup to blender and purée until your desired consistency is reached. Return soup to the saucepan and add cooked tortellini.

Stir to combine and heat through. Serve warm.

Courtesy of Everyday Diabetes Meals Cooking for One or Two by Laura Cipullo & Lisa Mikus © 2016 www.robertrose.ca Available where books are sold.

Image credit: Colin Erricson

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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

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FREE WEIGHT LOSS SEMINARS visit idahoweightloss.com for upcoming seminars

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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 AUGUST 2017

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