Healthy Idaho | September 2017

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SEPTEMBER 2017

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SEPTEMBER 2017

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It has been said that health and happiness are synonymous. There’s no denying they’re closely tied together, but how?

Does sugar have its hooks in your diet?

As most everyone knows, it can be hard to break free.

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The Anytime, Anywhere Workout

Does Being Healthy Make You Happier?

Dazed & Confused: Questions to Ask Your Health Insurance Company Only 53% of people can correctly define what “co-pay” means. Learn the keys to understanding your health insurance.

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Two Brothers, One Liver

5 Steps to Kick Your Sugar Habit For Good

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No equipment needed. Just willpower.

Also:

Foods That Reduce Inflammation Recipe: Healthy Peanut Butter Balls

“We are vital to eachother” is the message of Cameron and Jared Wohl, who have an incredible story of brotherly love that they want to share with everyone.

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SEPTEMBER 2017

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Healthy

Editor’s Note

IDAHO

SEPTEMBER 2017 AS BEAUTIFUL AUTUMN FALLS UPON US, SO DOES THE REALIZATION THAT SUMMER IS OVER. AS THE WARM SEASON ENDS, IT’S LIKE A SIGNAL TO THE NATION THAT IT’S TIME TO HIT THE GRINDSTONE WITH RENEWED VIGOR. MORE SCHOOL, MORE WORK, MORE STUFF TO DO; IT REALLY IS THE SEASON OF MORE. I believe that the difference between more or less in life is choice. And that choice is very simply how we define ease, and the things that are easy to do. I’ve always loved Mr. Emerson’s quote:

“That which we persist in doing becomes easier for us to do - not that the nature of the thing is changed, but that our power to do is increased.” ~Ralph Waldo Emerson Think about the things in your life you find easy to do. Now contrast those things with their opposites. For example, which is easier for you to do – work or rest? Education, or entertainment? Confidence or doubt? Fear, or faith? Is it easier for you to choose healthy snacks or stay a junk-food junkie? How easy is it to get on your exercise clothes and get out after it? Even in challenging weather? Think about your relationships. Is it easy to do the things that help build true friendships and true love? May I submit that happiness and success in life are built by taking things in our lives that we know are beneficial and making them easy to do. Sure, they may not be easy at first, but as the quote says, with persistence, they become easy.

JOHN A. ANDERSON,

EDITOR-IN-CHIEF

At any time, we can choose to change it all. We could choose any day to take a class and open a new door. We can start a new activity, a new hobby, a new attitude, a new career. We can easily start it today – or tomorrow, or next month, or next year. It’s our choice.

But, doing nothing is easy too. Sometimes it’s easier to pretend rather than to perform. It’s easier to sit rather than run. To stay instead of set out towards something new. If change is too challenging, things remain how they are (or worsen).

If adding more fitness, more fun, more education, more love in our lives is too demanding, it’s easier to settle for less.

Business guru Jim Rohn said, “The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, ‘The fault is not in the stars, but in ourselves.’ We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today.”

When considering changes, use your imagination.

Dream big. Consider that in 1960 it was technologically impossible for man to travel into outer space. But with vision and ten years, Neil Armstrong took a small step and a giant leap. Dream became reality in the wake of one voice challenging the scientific community to do whatever was necessary to see to it that America “places a man on the moon by the end of this decade.” The charge awakened the spirit of possibility in an entire nation, planting the seed of possibility into the fertile soil of imagination. A dream. A bold challenge. It wasn’t easy, but it became reality.

Today, space flight is commonplace.

Let’s apply that lesson to our lives. Hopefully we are each keenly aware of personal traits and qualities—weaknesses—that we would like to change and strengthen. Let’s identify them. Let’s challenge ourselves to turn weaknesses into strengths.

Let’s harness the power of motivation towards new experiences and improvements. Remember, the difference between “easy-to” and “easy-not-to” lies in simple motivation.

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VOLUME VIIII, № 9

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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SEPTEMBER 2017

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WRITTEN BY BROOKE K IT T E L

WELLNESS

FEEL BETTER Foods that reduce inflammation and acidity

MORE AND MORE RESEARCH POINTS TO TWO PRIMARY CULPRITS WHEN IT COMES TO THE DEVELOPMENT OF LIFE-THREATENING DISEASES AND A GENERAL FEELING OF MALAISE: INFLAMMATION AND ACID BUILDUP IN THE BODY.

Acid BuildUp

Inflammation All pain is ultimately due to inflammation. Chronic inflammation in the body is influenced by genetics, a sedentary lifestyle, stress, and exposure to environmental toxins. Inflammation appears to be at the root of heart disease, cancer, Alzheimer’s and autoimmune diseases such as lupus and rheumatoid arthritis.

You can’t control your genetic destiny but you can introduce healthy lifestyle changes like exercise, meditation and avoidance of environmental toxins. The chief environmental toxin offender is a diet rich in refined and processed foods that foster a proinflammatory state.

Your body must balance the blood’s pH at a slightly alkaline level (7.365) in order to survive. When you “burn” food for fuel, the metabolic process transforms this burnt food into a kind of “ashy” residue that is either acidic or alkaline. If the body can’t get nutrients to maintain the required alkaline state, it draws from its own stores like bones and other vital tissues.

This, in turn, decreases the body’s ability to absorb nutrients, produce energy in cells, repair damaged cells and detox metal.

The potential end-result is fatigue and illness. Additionally, research indicates that, as you age, eating more alkaline foods leads to a more youthful appearance and allows you to maintain more lean muscle mass.

WHAT PROMOTES INFLAMMATION IN THE BODY?

ACIDIC FOODS:

• • • • • • • • • •

Wheat, rye and barley Sugar and refined starches (e.g. bread) Trans fat Peanuts Chemical additives Processed corn (e.g. high fructose corn syrup, corn starch, corn oil) Red meat Vegetable Oil Dairy Too much Omega-6 fatty acids (from fast food and snack food)

WHAT REDUCES INFLAMMATION IN THE BODY? • • • • • • • • • • •

Kale Shitake mushrooms Sesame and hemp seeds Squash Blueberries Onions Garlic Peppers Dark leafy greens Herbs and spices (i.e., turmeric, oregano, rosemary, ginger and green tea) Not enough Omega 3-fatty acids (i.e., salmon, sardines, herring, anchovies, flax seed and walnuts)

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When we are born, we have the perfect pH—not too acidic, not too alkaline. What does this mean? We become more acidic as we age. The more acidic we are, the more prone we are to illness, depression, sleep disturbances, early aging, digestive ailments and weight gain.

• • • •

Processed sugar Refined grains Conventionally produced meats Artificial sweeteners

*ALKALINE FOODS: • Root vegetables (e.g. radishes, beets, carrots, turnips, rutabaga, horseradish) • Cruciferous vegetables (e.g. broccoli, cabbage, cauliflower, Brussels sprouts) • Leafy greens (e.g. spinach, kale, Swiss chard, turnip greens) • Garlic • Cayenne pepper • Lemon (most alkalizing) *Please note that some of these alkaline foods appear to be acidic (i.e., lemons), however, once the body processes these foods, the “residue” left behind becomes alkaline.

The bottom line is this: get back to the basics! Eat unprocessed foods that supply ample nutrients. The most healthful foods reside on the periphery of your grocery store. Avoid the “inner circle” where unhealthy options linger. Cheers to fruits and vegetables!

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SEPTEMBER 2017

9

13 BEHAVIORS ALL

SUCCESSFUL PEOPLE

STOP DOING (to Discover Astonishing Happiness)

REAL HAPPINESS IS AN ACT OF REBELLION. WRITTEN BY MATTHEW JONES, CONTRIBUTOR, INC.COM @M_TTHEWJONES

A

merican society is corrupt. The value of obsessive, unrelenting work transmitted by U.S. culture is toxic to our mental, physical, and emotional health. In the U.S. alone, 42.5 million adults--one in every five--struggle with mental illness. Half of all adults have at least one chronic health condition, like heart disease, cancer, or obesity. And these mental and physical health concerns should come as no surprise, as the average full-time employee in the U.S. works well over 40 hours per week--more than employees anywhere else in the world.

When your focus is on working--production, output, and profit--rather than on finding meaning and excitement in activities that give you energy, like spending time with people you love, happiness becomes a distant wish. It is transformed into another commodity that you need to purchase in the form of expensive clothes, health-section-only foods, and self-help books. And that, my friends, is not real happiness--it's a clever ploy to keep you running on the hamster wheel, a productive little rodent.

To find the joy that arises naturally in being present and living in our hearts, we need to take a step back. Each of us needs to complete a self-audit and discover which behaviors add value and which actions lead us to misery.

Read the list below to discover 13 behaviors you need to stop engaging in to discover astonishing happiness.

1. Pursuing career goals at the expense of creating loving relationships with other people.

When you're on your deathbed, will you be thinking about that business you sold or the memories you shared with people you love? Don't allow your ambition to ruin your most important relationships.

2. Looking for external validation to avoid addressing painful emotional wounds.

Masking your psychological wounds with external validation doesn't make them go away; it only increases their impact. It's like building a wooden house with a termite infestation--no matter how tall your cottage becomes, the foundation will remain flawed and unstable.

3. Wasting valuable time and energy being angry at small things outside of your control.

Traffic, rudeness in the grocery checkout line, flight delays--no matter what happens, it's how you respond that matters. Life is too short to waste getting upset at things you can't change.

4. Allowing the fear of being judged and criticized to restrict genuine self-expression.

Put yourself out there. You'll receive some hate mail, but you'll also taste the nectar of freedom. Blossom into the person you truly are and people will gravitate toward your authenticity.

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5. Allowing society's unhealthy and unrealistic body-image issues to make you feel ugly or ashamed of your physical appearance.

You are beautiful exactly as you are. The only reason others don't agree is because they are brainwashed and unsatisfied with themselves.

6. Getting so caught up in "doing" that you forget what simply "being" feels like.

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

I'm guilty of this. It's important to recognize that productivity is great, but being present and grounded in your heart is more meaningful than constant output.

7. Embracing cultural values that you don't care about, like sports or celebrities, to fit in.

Superficial conversations keep people from challenging dominant cultural narratives. Become an independent thinker instead of trying to be the same as everyone else.

8. Becoming overly attached to ideas about the future that may never happen.

Future plans are great, but you have no control over anything other than the present moment. When you get carried away into future scenarios, pull yourself back and focus on the here and now.

9. Ruminating on past events so much that they prevent you from moving forward.

At a certain point you need to realize that you're the author of your own life story. Do you want the main character of your book to be reliving the past or maximizing the present?

10. Comparing yourself with other people instead of appreciating your life.

Social comparisons create feelings of inadequacy and jealousy.

Start valuing yourself and your life instead of always searching for something better--otherwise, you'll spend your entire life chasing something that you'll never attain.

11. Binging on entertainment instead of investing in your self-development.

It's OK to take a step back and relax. And you also need to spend time reflecting on yourself and discovering what areas you need to address to continue growing as a person.

12. Accepting society's racist, sexist, homophobic, transphobic, xenophobic, nationalist rhetoric and oppressive legislation.

Unequal access to resources prevents the joy of freedom and equality.

Use your voice to speak up against policies that disproportionately harm marginalized populations. Silence is collusion with oppression.

13. Pretending that you aren't afraid of death.

We all do strange things to pretend we are not afraid of dying, and unfortunately, most of this "YOLO" bravado embraces behaviors that don't actually matter. Use your fear of death, rather than your denial of it, to make more meaningful life decisions.

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Nothing is guaranteed. Let go of the behaviors and values that no longer serve you and practice habits that lead to a more meaningful and fulfilling life. We all deserve happiness, but sometimes we need to stand out to find it.

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6 HEALTHY HABITS THAT TASTE GREAT FUEL YOUR FIGURE

These simple tips are well worth the payoff

BY HEALTHY MAGAZINE STAFF

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.

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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!

NIX EMPTY CALORIES

Pick foods that deliver big time on nutrient bang for their buck. We love Almondmilk, packed with 5 grams of protein and 5 grams of fiber, plus lots of vitamin E and calcium. Whip it into a smoothie with fresh or frozen fruit, or stir it into your favorite cereal.

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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SEPTEMBER 2017

13

IN TUNE DOES BEING HEALTHY MAKE YOU

HAPPIER?

10

Health and happiness are synonymous. Being in good health is the greatest indicator of people’s spiritual, mental, physical well-being, and happiness. Medical researchers tell us that people are predisposed to inherit family diseases. When people think of health, though, the absence of disease comes to mind, but health entails more than the nonexistence of the conditions that cause diseases. Moreover, people are free to make choices that diminish the value of life, health, peace, beauty, vitality, and happiness.

Conversely, they can make healthy choices and live healthy, wholesome, and happy lives. Happiness is achievable when people are in good physical health, which is a function of diet and nutrition, sleep, exercise, and general wholesome (stress-free) living.

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H

Happiness exists in the physical realm of our lives, no different from our spiritual, moral, social, intellectual and emotional lives. Notwithstanding, people’s pre-occupation with “lifestyle happiness” seems to overshadow these critical areas of health, well-being, and happiness. Understanding all of the complexities of physical well-being is essential to living healthy and happy lives.

In our postmodern era, physical health has been elevated to matters of human survival, more so than physical prowess is a sign of masculinity.

Medical practitioners are prescribing physical exercise as part of the healthcare regimen for their patients. Evidence of this transformation is the appearance of diet and nutrition, and fitness centers that are springing up across the urban and rural landscape.

Further proof of this revolution is the number of young people, both male and female, with yearly fitness center memberships. People, in general, are embracing a philosophy of “walk,” “jog,” “run,” as a value proposition for their physical health and well-being, which further translates to a happier pre-disposition. City planners and corporate office personnel call for bicycle lanes to facilitate physical exercise within inner cities. One can postulate that there is a direct correlation between the “abundant life” of people and their physical well-being, and happiness.

The scientific minds help people to understand better and manage their health issues and to comprehend better the magnitude of health challenges as people age. Unfortunately, some of the significant efforts of medical science are negated by the incalculable harm that some people cause to their bodies by not exercising regularly, by neglecting sleep and proper nutrition, or by working excessively, often pushing the limits of their mental and physical capabilities, ultimately impacting their health and happiness.

“Regularity in the hours of rising and retiring, perseverance in exercise, adaptation of dress to the variations of climate, simple and nutritious aliment, and temperance in all things are necessary branches of the regimen of health” ⎯Philip Stanhope, 4th Earl of Chesterfield, British Statesperson (September 1694 – March 1773).

0

For the benefit of a healthy and happier life, the following ten habits should help to sustain the healthy and happy equation. They are not the only criteria, but they have been helpful in maintaining the complex and multilayered paths to health and happiness.

TEN HEALTHCARE CRITERIA TO SUSTAIN HEALTH AND HAPPINESS

Why are people happy when they are healthy?

• People desire to be healthy and happy, and experience a long life; being in good health is a predicate of longevity.

• When people are in good health, they enjoy a more active lifestyle. People can engage in physical activities that imbue happiness such as dancing, or group activities that physically healthy people take for granted such as hiking, running a marathon, or climbing a mountain.

• Being in good physical health presents a broader range of opportunities to take on occupations that demand physical fitness such as a bodyguard, or a firefighter.

• When people are healthy, they are more likely to be better off financially.

The financial burden that millions experience in meeting the cost of their healthcare needs can contribute to chronic unhappiness. Money may not buy health or happiness, but it is a crucial factor in the happiness equation.

• Good health, and freedom from chronic pain enables people to have a better social life, which strengthens relationships.

1. Get a yearly physical.

2. Strive for work–life balance.

3. Avoid stressful situations.

4. Mitigate or manage stressful situations.

5. Seek spiritual and mental nurturing.

6. Exercise frequently (daily if practicable).

7. Maintain a healthy diet rich in natural foods.

8. Research the family predisposition to illnesses.

9. Strive for adequate exercise, rest, and relaxation.

10. Eat foods from the ground, the sea, and the tree.

These ten healthcare criteria for a healthy and happy life enable people to help counteract the challenges that busy and stressful postmodern lifestyle inflict on people’s bodies and make them unhealthy and unhappy.

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About The Authors: ERROL AND MARJORIE GIBBS Errol and Marjorie Gibbs are the authors of Discovering Your Optimum “Happiness Index” (OHI): A Self-Directed Guide to Your “Happiness Index” (HI) now available on Amazon. Connect with them at www.gibbshappinessindex.com.

Errol A. and Marjorie G. Gibbs are avid readers, self-inspired researchers, and writers. Religious, scientific, educational, philosophical, and humanitarian pursuits highlight their work.

Multigenerational family life, nurturing child development, community, business, and corporate experience underpin their quest to inspire happiness in others through their seminal work on the Optimum Happiness Index (OHI).

SEPTEMBER 2017

15

Health insurance have you in a daze?

Ask your insurance company these five questions...

INSURANCE BENEFITS VARY FROM INSURANCE PAYER TO INSURANCE PAYER AND FROM PLAN TO PLAN. IT IS IMPORTANT THAT YOU UNDERSTAND YOUR PLAN BENEFITS AND COVERAGE. THE MORE YOU KNOW, THE MORE YOU WILL BE ABLE TO ASSIST YOUR MEDICAL CARE PROVIDERS IN THEIR EFFORTS TO MAKE SURE YOUR CLAIMS GET PAID.

1 2 3 4 5

IF I’M IN AN ACCIDENT, WHAT DIAGNOSES AND TREATMENTS ARE COVERED, AND WHAT NEEDS TO BE AUTHORIZED BY YOU?

If you are seeking medical care for an illness or injury related to a motor vehicle, work-related or other accident, make sure you understand just what will be covered. Sometimes the coverage is limited to very specific diagnosis codes, and even specific treatment plans, and nearly all services must be authorized by your insurance company, especially for work-related claims.

MY POLICY SAYS I’M COVERED, BUT WHAT FINANCIAL OBLIGATIONS DO I STILL HAVE?

You must understand the terminology. For example, what exactly does “covered” mean in your case? Some keys to remember: 1) Covered services are not always paid services 2) Covered services vary from plan to plan 3) Know your coinsurance rates, and your deductible

WHAT PORTION OF PAYMENT AM I RESPONSIBLE FOR? EXPLAIN MY DEDUCTIBLE/COPAY/COST SHARE You need to know the portion of your services for which you will be responsible. Deductibles, co-pays and cost shares can change year to year and you don’t want to be taken by surprise when the doctor bill arrives. Make sure you check every year for changes to your plan.

HOW DOES MY MEDICARE REPLACEMENT PLAN WORK? If you have a Medicare replacement plan, while you will continue to pay your Medicare premiums, your Medicare replacement plan is your primary carrier, not Medicare. The replacement plan will be your only coverage for claims unless you have a secondary plan. Original Medicare will not be billed.

WHO ARE MY NETWORK PROVIDERS? Even if you think you know the answer, call your insurance to see if your provider is in network. Do not trust that the office staff always has the right answer. They may not be aware of recent contract changes or may not be familiar with network policies for your specific plan. In addition, website information has also been known to be incorrect (which is why it is recommended that you CALL). If you receive care from out-of-network providers, you will be responsible for a greater portion, if not all, of the charges.

NOTE: Medicare does not distinguish between in or out-of-network providers, but you will want to be sure your provider is participating with Medicare and accepting assignment on Medicare claims.

These ideas are taken from the book Five Things Every Patient Should Know About Medical Billing by Cori Anderson, a local business owner in Utah.

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4%

THE PERCENTAGE OF AMERICANS WHO CAN CORRECTLY DEFINE THE FOUR MOST IMPORTANT TERMS WHEN IT COMES TO HEALTH INSURANCE: DEDUCTIBLE, CO-PAY, COINSURANCE, OUT-OF-POCKET MAXIMUM.

The same survey found that most people overestimate their knowledge of health insurance.

The word:

The word:

CO-PAY

53%

How many people understand what it means:

OUT-OF-POCKET MAXIMUM How many people understand what it means:

42%

The meaning: The fixed amount you have to pay when

The meaning: The maximum amount you’d have to

visiting a doctor’s office, getting a lab test etc.

pay for a year of medical expenses.

The word:

The word:

DEDUCTIBLE How many people understand what it means:

51%

The meaning: The amount you must spend before insurance begins covering your medical costs.

COINSURANCE

How many people understand what it means:

deductible is reached. A typical coinsurance setup is that the insurance company pays 80% while you pay 20%.

Cori Anderson has more than 30 years of experience in medical billing. She has worked closely with doctors, insurance companies and patients in the billing process to ensure claims are paid quickly and properly. She is currently employed as a Client Advocate for a major billing company and manages billing for 21 very busy practices. She is also owner of Anderson Patient Advocacy, a company founded for, and dedicated to, the sole purpose of helping patients navigate the financial maze of their medical care and has recently authored the book, "Five Things Every Patient Should Know About Medical Billing", where she explains the billing process, and the patient role in it, in an understandable easy-to-read format. It’s available on Amazon. com.

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22%

The meaning: The percentage a person still pays after the

5%

THE PERCENTAGE OF ANNUAL INCOME THE AVERAGE CONSUMER SPENDS ON HEALTH INSURANCE PREMIUMS. Source: PolicyGenius SEPTEMBER 2017

17

TWO BROTHERS, ONE LIVER, ONE MESSAGE:

WE ARE VITAL TO EACH OTHER

BY JARED WOHL

“We Are Vital to Each Other” is a mantra I remind myself of every day, and one that defines one of the most pivotal times in my life.

Some Facts About Organ Donation 22 Americans die every day while awaiting a life- saving organ transplant.

Every 10 minutes,another person is added to the waiting list.

Almost all Americans support organ donation, but only 47% are registered. That's 150 million people.

One person can save up to eight lives through organ donation.

There are 117,654 waiting list candidates as of June, 2017.

30,974 organ transplants were performed in 2015 in the US. More info: unos.org

On February 11, 2014, I donated 65 percent of my liver to my younger brother, Cameron.

He was diagnosed with primary sclerosing cholangitis (PSC), a rare and chronic autoimmune disease, at the age of 13. About a decade later, things took an unfortunate turn when his doctors explained that they had spotted a tumor on his liver, and his disease had been consistently progressing. A liver transplant became necessary to save his life but due to the high demand of organs, regardless of his critical state, he was nowhere near the top of the list – a list that another person is added to every 10 minutes in the United States.

When doctors posed the idea of undergoing a living-donor transplant – where someone donates approximately 40 to 60 percent of their liver, and both the donor’s and recipient’s liver regenerates to full size – I jumped at the opportunity to see if I was a match. As fate would have it, I was approved, and Cameron and I successfully underwent transplant surgery just over three years ago.

Leading up to the transplant, Cameron and I were astounded to learn that our country is facing an imminent public health crisis. Today 22 Americans die every day while awaiting a life-saving organ transplant. Further, although 95 percent of Americans say that they support organ donation, only 45 percent are registered. We decided that we had to do something to help change this, so to help give others a second chance at life, we founded The Wave Set, a nonprofit organization dedicated to spreading awareness and educating on the importance of organ donation. While cultivating a brand that correlates with this cause, The Wave Set helps create a culture of love, unity and selflessness, thus showing the world that “We Are Vital to Each Other.”

In December 2013, Cameron and I launched a successful crowd-funding campaign to raise money for production of 65 Percent, a documentary depicting our family’s journey through the transplant experience. After being accepted and screened at five film festivals to date, we released 65 Percent to the public – in celebration of our shared birthday, April 26, and National Donate Life Month – to continue to spread awareness and educate on organ donation.

Since transplant, Cameron has enrolled in nursing school and I am embarking on the pursuit of a Master of Educational Technology degree. We are both enjoying our good health as we pursue our professional and personal goals and, through The Wave Set, continue to focus on educating the public about the dire need for individuals to register as organ donors, showing the world that “We Are Vital to Each Other.”

For more information on organ donation and to view 65 Percent, you can visit thewaveset.com.

18 HEALTHY IDAHO

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® .

E F I L R O F T I F UN, GET

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R STROLL

RUN, WALK O

DER FREE KIDS 12 & UN DULT WITH PAID A MILY TEAMS

FRIENDS & FA

Register to p a

rticipate or v

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ITONEBOISE

.ORG

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da Vinci® Surgery for Uterine or Vaginal Vault Prolapse (Sacrocolpopexy)

da Vinci Making surgery easier … for you!

UNTIL RECENTLY, SURGERY FOR MOST GYNECOLOGIC CONDITIONS WAS PERFORMED USING A LARGE ABDOMINAL INCISION. THIS IS BECAUSE WHILE CONVENTIONAL LAPAROSCOPIC SURGERY IS EFFECTIVE FOR MANY ROUTINE PROCEDURES, THE LONG-HANDLED, RIGID INSTRUMENTS USED IN LAPAROSCOPY ARE NOT USUALLY CONSIDERED EFFECTIVE FOR DELICATE OR COMPLEX OPERATIONS. The da Vinci System is a state-of-the-art surgical platform with 3D, highdefinition vision and miniaturized, wristed surgical instruments designed to help doctors take surgery beyond the limits of the human hand. By helping doctors to overcome the challenges of traditional open and laparoscopic surgery, da Vinci is changing the experience of surgery.

Dr. Gregerson is trained in the most advanced of these procedures.

da Vinci® Hysterectomy The da Vinci System enables Dr. Gregerson to perform a minimally invasive hysterectomy even for complex conditions — with enhanced vision, precision, dexterity and control. da Vinci Hysterectomy offers women many potential benefits over traditional surgery, including:

For many women, surgery may be the best treatment option to repair pelvic prolapse, including vaginal vault prolapse.

Some women with prolapse have no symptoms.

Others may experience: a feeling of sitting on a ball, pulling in the pelvis, pelvic or abdominal pain, painful intercourse, protrusion of tissue from the vagina, bladder infections, vaginal bleeding, unusual discharge, constipation, or frequent urination.

Prolapse surgery has traditionally been performed as open surgery, with a large incision and a lengthy recovery. Traditional laparoscopy may present challenges due to the long-handled, rigid instruments needed for the procedure. Fortunately, the da Vinci System enables your doctor to operate with enhanced vision, precision, dexterity and control “I had da Vinci Hysterectomy and Sacrocolpopexy surgeries. I highly recommend Dr. Gregerson, he really cares about you and will take the time to explain the procedure in detail until you are comfortable and his nurses and office staff are incredible, caring, fun women. My experience with the da Vinci Sacrocolpopexy surgery was smooth and easy to recover from, I am so happy I had the procedure.”

Donna Jacobs

da Vinci Sacrocolpexy offers these potential benefits: • Less blood loss • Shorter hospital stay • Small incisions for minimal scarring • Low rate of complications • High sexual function • Improved urinary, bowel, and pelvic symptoms

• Less pain • Fewer complications • Less blood loss • Shorter hospital stay • Low risk of wound infection • Quicker recovery and return to normal activities da Vinci® Surgery Myomectomy A new category of minimally invasive myomectomy, da Vinci ® Myomectomy, combines the best of open and laparoscopic surgery. With the assistance of the da Vinci Surgical System, Dr. Gregerson can remove uterine fibroids through small incisions with unmatched precision and control. Among the potential benefits of da Vinci Myomectomy as compared to traditional open abdominal surgery are:

• Opportunity for future pregnancy • Significantly less pain • Less blood loss • Fewer complications • Less scarring • A shorter hospital stay • A faster return to normal daily activities

20 HEALTHY IDAHO

To read more about these services and our practice, visit: www.nampaobgyn.com (208) 468-9400 * We accept most insurance companies.

Gary N Gregerson, MD, OB/GYN

Surgical privileges at Saint Alphonsus and St. Luke’s

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5 NUTRITION

STEPS TO KICK YOUR SUGAR HABIT FOR GOOD Everybody loves the taste of an ice cold Coke at a summer barbeque. And who can resist a warm, flakey donut on their way to work? Let’s face it, as Americans, we love our fizzy sodas and our Krispy Kreme’s, but the health consequences resulting from our high-sugar diet may not be so sweet...

D

id you know that the average American consumes around 100 grams (19 teaspoons) of sugar every day? The FDA recommends that we cap our daily sugar intake at 50 grams, but in our sugar-saturated world, it’s easy to go overboard. To put this number into perspective, a 20-oz bottle of classic Coke packs 65 grams of sugar. Yikes!

everything you eat and drink for a week and then reflect on your findings. When do you tend to eat the most sugar? Is it during social events when all your friends are indulging in cookies and ice cream? Do you cave to the sugar when you’re feeling emotional and stressed out? Identify any “triggers” that may cause you to go overboard on the sugary junk food.

Excess sugar consumption is linked to an increased risk for a variety of health problems from diabetes and heart disease to tooth decay and behavioral problems.

Eating too much processed sugar can also cause candida (yeast) overgrowth in the body which may lead to headaches, intense sugar cravings, digestive issues, brain fog, and generally feeling sluggish.

· Remember that the goal of this food journal is not to make you feel bad about your food choices or to force you to ditch all your sugary snacks at once. By writing down everything you’re eating, you will become more aware of what, why, and how much sugar you’re consuming on a regular basis. Once you’re armed with these personal insights you’ll be able to tailor an eating plan to fit your specific needs.

Sometimes it feels as if we are chained to our sugar habit and there’s no way to break free. But don’t lose hope just yet, because there are actions you can take to successfully break this crazy cycle of craving sweets and indulging in sugary foods! Here are five steps to get you started…

1. UNVEIL THE SUGAR LOAD: · You might be shocked to discover how much sugar is hiding to single loaf of bread or specialty cut of coffee. Sugar is everywhere! Most well-intentioned shoppers don’t realize that many everyday items that we don’t think as “sugary sweet” can pack quite a bit of sugar. Some basic foods that seem innocent but might contain a load of added sugar are: sauces, dressings, condiments, processed meats, sports drinks, granola, and breads and baked goods of all kinds. · Start by scoping out the nutrition labels and ingredient lists on the back of packaged foods in your pantry and at the grocery store. Ask to see the nutrition facts sheet when you’re out getting fast food or on a coffee run. Nowadays, most chain operations have nutrition facts readily available for you to browse online, so take advantage!

2. TAKE NOTE:

3. GO IN WITH A GAME PLAN: · You would never expect someone addicted to cigarettes or alcohol quit coldturkey without experiencing a relapse, so you should treat your mission to quit sugar in a similar fashion. According to research by neuroscientists, the human brain responds to processed sugar in a similar way that it responds to drugs like opiates. Because of this, quitting sugar may be more challenging than it seems at first. Most folks who follow the Standard American Diet are unaware that they are hooked on sugar and they don’t realize how much they rely on it to give them energy when they’re feeling low, provide clarity in a moment of stress, or unwind after a long day at the office. So, it’s best to go into this lifestyle change with open eyes and a game plan. · You can expect to go through an initial “withdrawal phase” where you may feel low energy and irritable so plan the sugar cleanse so it doesn’t overlap with vacation, holidays, or any stressful events that may cause you to reach for that candy bar against your better judgement. But these unpleasant feelings won’t last forever!

In fact, you should expect to start feeling the benefits about a month after adopting your low sugar diet.

· Start a food journal. Write down

22 HEALTHY IDAHO

Healthy-Idaho.com

WRIT TEN BY EMILY ROLLINS I am a Treasure Valley local, health blogger, and Lyme disease warrior. As a recent graduate from Whitworth University I hold a Bachelor’s degree in Health Science. My personal battle with chronic illness sparked my passion for educating others about simple ways to improve their health and live life to the fullest. In my free time I enjoy gardening, spending time with family, and exploring new ways to spice up old recipes.

My blog: thatsilverspoonie.com

· It is way easier to follow through with diet and lifestyle changes if you have a concrete timeline and measurable, daily goals. Your goal may be to cut out processed sugar entirely or you might start by limiting your added sugars to 25 grams per day. Another option is to just drop soda and candy from your diet, and work towards a stricter goal after you have achieved your first goal. Whatever you choose, make sure that it is something attainable so you aren’t tempted to give up halfway through the month.

4. EQUIP YOURSELF WITH AN ALTERNATIVE MENU: ·A huge reason why so many people crash and burn on their diet is because they remove so much “bad food” from their diet and fail to replace it with something healthy. This doesn’t work! Just imagine that you’re hungry and you start dreaming about donuts while at your work desk. Don’t just resist the donut and go hungry; make sure you replace that sugary snack with a healthy alternative that will leave your stomach full and your brain satisfied. You could replace your morning donut with a banana and peanut butter (non-sweetened peanut butter, of course!) That snack swap not only removes the donut from your day, but it also keeps you fuller longer because it contains protein and good fats in addition to the natural sugars in the banana that will curb your sweet tooth. ·Plan out your meals and snacks in advance, at least for the first few weeks, so you don’t resort back to your sugar habit when you’re feeling starved. The goal of your sugar cleanse is not to deprive yourself and make you feel hungry.

On the contrary, filling your body with plenty healthy, nutrient-dense foods should put an end to food cravings and lead to sustainable results.

5. MAKE IT A FAMILY AFFAIR! ·It is so much easier to stick to any kind of diet or lifestyle change when you’re not alone on your journey. If you can talk your family into joining you on your sugar-cleanse then you’re much more likely to be successful, plus it will improve everyone’s health in the long run. Family meal planning and home cooked dinners can be a great time to explore topics like health and nutrition with your kids! · It’s also wise to remember that all healthy habits have to start somewhere. It’s never too

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late to rewrite your own “dietary script” and start making an investment in your health.

TIPS & TRICKS TO LOWER

YOUR SUGAR INTAKE

· Trade up to 50% of your white sugar for Stevia while baking! Stevia is an all-natural, plant-based sweetener that has zero calories and no side effects. It is also an ideal choice for diabetics because it doesn’t raise your blood sugar like other sweeteners do. · Fill up on healthy fats throughout the day. Avocado, nuts, and coconut are all great sources of good, nutritious fat that will keep you feeling fuller, longer, and delay those sugar cravings · Take advantage of the rising Dzsugar freedz trend and look for sodas and deserts made with Stevia instead of real sugar or fake sweeteners. Healthy brands like Zevia are a great swap for regular soda when you’re craving a fizzy drink! · Look for baking and desert recipes that use honey, dates, or figs rather than cane sugar. These natural sweeteners come with health benefits that cane sugar does not, and they can add a new, exciting flavor to an old favorite dish!

Quitting sugar is tough, but you’re tougher! Keep in mind that mental strategies like goal setting and visualizing a positive future can help guide you through the tough weeks at the beginning of your cleanse. Invite others to join you in your new, healthier diet and maybe your sugar-free month will turn into a sugarfree year. Why not start today? You future self will thank you!

SEPTEMBER 2017

23

FITNESS

T M I H T E Y A N No equipment needed, just a little willpower.

E,

ANYWH

• 1 of each exercise per round for 3 rounds.

• Each round should take 6 minutes plus 1 minute of recovery.

• Perform each exercise sequentially for 1 minute.

QUAD SUPERMAN •

Begin on all fours with both knees and hands on the floor.

•

Raise one arm and the opposite leg straight up to shoulder height.

•

Slowly lower your arm and leg and repeat with the other arm and leg.

•

Perform one rep on one side, then switch to the other side.

•

Alternate sides with each rep.

24 HEALTHY IDAHO

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H

WORKOUT

FOREARM PLANK •

Lie face down on a mat with your legs straight and arms tucked in by your sides with elbows bent.

•

Raise your body up onto your toes and forearms and hold.

•

Keep your back flat and head slightly raised, looking forward.

HIP BRIDGES

R E

•

Lie on your back with your knees bent and feet flat, placing your hands at your sides with palms down.

•

Raise your hips up off the mat, trying to make a straight line from your knees to your shoulders. Hold for 2 seconds.

•

Lower your hips back to the floor and repeat.

E

STANDING BALANCE •

Raise arms above head.

•

Go onto one foot. Hold balance for 30 seconds on each side. Play with closing your eyes once you find your balance point. Wobbling is good. That means your nervous system is turning on and communicating with your muscles.

SQUAT KNEE TO ELBOW •

Stand upright with your arms by your sides.

•

Lower your body toward the floor, pushing your hips back and down while bending your knees.

•

Return back upright, raising one knee, twisting your torso and bringing your opposite elbow to this knee.

•

Lower back into the squat then repeat with the third step, while instead twisting the opposite way.

TOTAL TIME: UNDER 30 MINUTES ABOUT THE AUTHOR

PLANK JACKS •

Support your body on your toes and hands with your arms straight, back flat and your feet together.

•

Spread feet and tap toe on each side while keeping your hands stationary.

April Berezay

ultimatefitnesscoaching.com April Berezay is the Ultimate Fitness Coach. She works with highly motivated clients from all over the United States looking for total body and life transformation. She coaches for results in the body, relationships, spirituality, and business. In 2006 she completed her Exercise Science studies at Brigham Young University. She is a Certified Personal Trainer with the National Academy of Sports Medicine and Precision Nutrition.

April is married with three beautiful boys, including twins!

Exercises taken from April Berezay’s Core Essentials Program

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26 HEALTHY IDAHO

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SEPTEMBER 2017

27

NUTRITION

SUG

TAKING

TO

Sugar raises insulin levels, which tells the fat cells to make the body bigger.

Insulin drives obesity to take up space, to take up fat, and to make more fat out of glucose.

Dr. Benjamin Bikman

28 HEALTHY IDAHO

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GAR

THE SUSPECT

Sugar

W RITTE N B Y DER E K J ACO BS

COURT

AS A KID, GOING TO THE GROCERY STORE WITH MY MOM WAS MORE LIKE A COVERT OPERATION TO SEE HOW MANY FRUIT SNACKS AND GUSHERS MY TWO LITTLE BROTHERS AND I COULD SNEAK INTO THE CART. OF COURSE, ONCE WE GOT HOME SHE WOULD PUT EVERYTHING AWAY AND THEN INTERROGATE US ABOUT WHO WOULD PUT SUCH “POISON” IN THE CART. SHE WOULD HIDE THE FRUIT SNACKS, BUT WE WOULD EVENTUALLY FIND THE STASH AND EAT LIKE KINGS.

My mother abhorred sugar. While I know dentist bills aren’t fun to pay, there was something deeper, something I’m sure she told me hundreds of times that I tuned out disinterestedly.

dessert-hungry eyes and excusefilled brain.

Known Aliases: Raw Organic Cane Sugar, Brown Sugar, High Fructose Corn Syrup, Agave Syrup, Evaporated Cane Juice, Coconut Sugar, Sucrose History: Sugar (sucrose) is actually a combination of two molecules: glucose and fructose. This is important to know because glucose and fructose are used by the body in very different ways.

The body can use glucose as fuel for any cell in the entire body, whereas fructose can only be processed by the liver.

THE CRIMES

{

The prosecution will call an expert consultant.

Expert Witness: Dr. Benjamin Bikman, professor at Brigham Young University with a master’s degree in Physical Science and a PhD in Bioenergetics.

Sugar is the perfect storm for obesity because not only can sugar be converted into fat, but it raises insulin levels which, as Bikman explained, “tells the fat cells to make the body bigger. Insulin drives obesity to take up space, to take up fat, and to make more fat out of glucose.”

Glucose and fructose both create the same amount of fat; the critical difference is where the fat is stored. Glucose creates fat that is stored beneath the skin (the visible kind). Fructose causes a much more dangerous kind of fat the surrounds the liver, kidney, muscles, and other organs.

“Fructose, gram-for-gram is more lethal than glucose, and fructose is what people want to put in something because that is what is sweet. Glucose itself is only mildly tasty,” Bikman said.

THE CHARGES PP

Theft: Robbery of will power Vandalism: Plastering fat on the walls of the liver

PP

Murder: Key cause of Type 2 diabetes, which has killed people

Sugar has everything going for it: looks, great taste, and you can put it on anything. It makes sense why we don’t want to believe that sugar is bad for us. Then America started getting more and more obese, and there had to be a culprit, so we blamed fat.

This lack of fat caused some foods to not taste as good and to not be as satisfying, so food manufacturers simply added sugar or high fructose corn syrup to make up the difference.

Now, the average American eats somewhere in the neighborhood of 100 pounds of sugar a year, an absurdity with serious health consequences.

PP

PP

Assault: Directly leads to Type 2 diabetes which can cause blindness or cause destruction to limbs

PP

Attempted Murder: Billions of attempted murders every day

PP

Perjury: Provided false testimonies of its harmlessness

After fat was demonized for causing obesity the effects were huge and fat free products shot up everywhere.

At the same time, sugar flew right under the radar, right under our noses, protected by our insatiable sweet tooth,

Examining the evidence and prosecuting the suspect won’t be easy, we may not like the final verdict and I might run out of clichés, yet this has to be done: I’m putting sugar on trial.

PP

Assault with a Deadly Weapon: Sugar cubes and soda pop

PP

Drug Trafficking/Distribution: Sucrose can have a similar effect on the brain as heroine, some research suggests.

Continued on next page>>>>>>>>>>

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<<<<<< Continued from previous page

ARGUMENTS: THE DEFENSE FOR SUGAR 1.

Sugar comes from sugarcane, maple trees, bees, and other natural things. How can it be that bad? This sugar from natural sources and contains a lot of nutrients we can use.

2.

3.

4.

COUNTERARGUMENTS: PROSECUTION AGAINST SUGAR 1.

Fruit has lots of fructose in it and fruit isn’t bad for you.

It’s no accident that honey, which is pure fructose, is protected by “little buggers that want to kill you,” according to Bikman. “I think that it is Mother Nature saying if you want some honey, you are not going to have a lot of time to get it and it will come at a high cost.” In other words, nature isn’t set up to have us consume mountains of sugar.

2.

The body uses glucose very quickly as a fuel source because it can be used by any cell in the body. This is very useful for things like IV’s.

Bikman explains that fruit has fructose, but that fructose comes with a lot of water from the plant and, even more importantly, a lot of fiber. This composition changes the rate at which we absorb the fructose.

3.

Animal fat can certainly cause some damage when consumed in high quantities. But, Bikman explains, animal fat isn’t at the root of obesity. “A mammal cannot get fat on fat alone. It’s impossible,” he says.

“Gram for gram the calories from sugar are more fattening than the calories from fat.”

Animal fat is the real enemy.

VERDICT: GUILTY AS CHARGED Eating large amounts of sugar causes a large spike in the body’s insulin levels because insulin’s purpose is to clear the blood of glucose. This unhealthy insulin level causes fat to be stored in all parts of the body. Dietary fat, however, does not change the insulin levels in the body.

“It is definitive, you cannot get fat unless insulin is high,” Bikman said.

Therefore, eating fat alone doesn’t lead to obesity. Sugar is a key contributor to obesity and obesity can lead to diabetes and other chronic health conditions, many of which can be fatal.

WHAT CAN WE DO? The biggest craving for sugar comes when you get hungry, so if you do not get hungry then sugar will not be as big of a temptation. Hunger seems like a hard thing to avoid, but this has everything to do with how much fat you consume. Making sure you consume adequate amounts of healthy fat (20–35 percent of caloric intake for adults) will help you feel full and satisfied for longer, which can eliminate the craving for sugar. Dr. Bikman recommends eating three meals a day and eating enough fat to be satisfied until the next meal.

30 HEALTHY IDAHO

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tour de brands DOES YOUR MARKETING GO THE DISTANCE?

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6

WELLNESS

HEALTH TRENDS PEOPLE CLUELESSLY FOLLOW From gluten to weightlifting to Tylenol, you might be headed for a bewildered demise WRITTEN BY TAYLOR SMITH

THERE COME TIMES IN ALL OUR LIVES WHEN WE MUST TAKE AN INVENTORY OF OUR HABITS AND THE TRENDS WE FOLLOW. Making that mental, or sometimes literal, list of things we need to improve upon is an important part of living a healthy lifestyle. Whether it’s our workout routine, our eating habits, or more generally our lifestyle, we sometimes do unhealthy things without fully considering the ramifications, or because we actually think they’re beneficial. The following are six trendy beliefs that might reveal a disparity between what you believe and what is actually true.

TRENDY NUTRITION BELIEFS

1 “GLUTEN IS THE DEVIL IN DISGUISE”

2 “SUGAR IS THE DEVIL IN DISGUISE”

Gluten has taken quite the bad rap lately. It’s not all for nothing, especially as we learn more about Celiac disease. Many people are cutting gluten out of their diet and claiming they feel better than ever, and even though I’m not one to burst anyone’s bubble (especially when it comes to trying to live a healthy lifestyle), there are some risks in needlessly cutting gluten out of your diet.

“The major risk is that by cutting out gluten you’re also depriving yourself of a primary source of folate, which can lead to an increased risk of heart attack and pre-natal problems for pregnant mothers. Additionally, folate deficiencies can result in weakness, loss of appetite, headaches, heart palpitations, or even anemia.”

32 HEALTHY IDAHO

I could say, “return to point 1” and that would almost be enough. There are, however, a few things that need to be said about sugar. First of all, I’m not trying to redeem the health value of sugar because that wouldn’t end well for me. On the contrary, I’m simply trying to make a larger point about nutrition—it’s all about balance and moderation. We might (and probably do) consume too much sugar. But cutting sugar out of our diet entirely to reach our nutrition goals might not be necessary. Calories from sugar are no different than calories from fats and proteins. When it comes to weight loss or good nutrition it doesn’t have to be a miserable journey of self-denial, a veritable life in the wilderness living off of vegetables and little else. In the end it’s all about calorie input vs. calorie output.

If you can watch how much you snack and try to limit the treats, your weight loss and general nutrition goals are still very achievable. Simply put, sugar can have a place in a healthy diet, as long as it’s in moderation.

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TRENDY LIFESTYLE BELIEFS

TRENDY FITNESS BELIEFS 3

“NO PAIN, NO GAIN” It sounds simple enough, but talk to a fitness expert or personal trainer and they’ll tell you that the jury might still be out on this one. Let’s remember, though, that, as in all things, determining what the word pain means is very important. Pain shouldn’t equal injury, ever. Muscle burn? That’s a different story. Herein lies the confusion. I think just about every fitness expert is going to say they’re simply trying to push people to their limits in order to make progress.

They definitely don’t mean that you should keep working out until you injure yourself. Moreover, many wrongfully assume that unless you’re sore the next day, your workout was a waste. It’s true, Delayed Onset Muscle Soreness (DOMS) is a good indication that you fatigued your muscles, and if you’re trying to bulk up, it might be what you’re shooting for. It is not, however, the only indication of progress in terms of building strength and endurance.

It’s all about working smarter, not harder.

4

“LIFTING

WEIGHTS WILL MAKE WOMEN

BULKY” Rest assured ladies, looking like a body builder doesn’t happen overnight.

Yet many women still avoid starting a weight lifting regimen because they’re worried they might end up looking like the “Govenator” circa 1980.

“The reality is that women don’t have enough testosterone to get bulky and build extra large muscles.

Plus, if you’re skipping the weights, you’re not only missing out on a rewarding workout, you’re also missing out on some great health benefits.”

Weight lifting is great for toning your muscles, not to mention it helps strengthen your bones and give you more energy for the demands of your day.

5 “TANNING BOOTHS ARE SAFE…AS LONG AS THEY DON’T HAVE UVB RAYS”

“The Skin Cancer Foundation reports that you are 15 percent more likely to develop a melanoma if you have ever used a tanning bed, with that number elevating to 75 percent when the first use is before the age of 35.”

6

“'USE ONLY AS DIRECTED' DOESN’T APPLY TO OTC MEDS”

“Federal data also shows that as many as 78,000 Americans are sent to the ER annually with 33,000 of those resulting in hospitalization, all because of acetaminophen overdoses.

(Source: propublica.org)”

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We often associate a tan with a “healthy glow,” but there is nothing even remotely healthy about tanning, even if it’s done with UVA rays. In fact, tanning is an almost sure fire way to get cancer. The World Health Organization just moved tanning beds to its list of cancer-causing items. And according to Dr. Celeste Robb-Nicholson, Editor in Chief of Harvard Women’s Health Watch, if you regularly “fake-bake” you are 50 to 100 percent more likely to get skin cancer than those who don’t. Not convinced?

Consider this:

Drugs like Tylenol and Ibuprofen are known for being safe painkillers and fever-reducers. Many of us think that if we take it often, we can take more than the recommended dose with no ill effects. What you might not know is that during the last decade more than 1,500 Americans have accidentally and fatally overdosed on Tylenol. Painkillers like Tylenol and ibuprofen are safe drugs—as long as they’re used only as directed and when taken in the proper doses. It’s very important to remember that any over-the-counter drug can cause damage to the stomach and other vital organs if taken in excess.

Taking aspirin or ibuprofen, even at their recommended dosages, can lead to stomach bleeding. According to the FDA “taken over several days, as little as 25 percent above the maximum dose—or just two additional extrastrength pills—has been reported to cause liver damage.”

SEPTEMBER 2017

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WELLNESS

BREATHING AT HOME INDOOR AIR QUALITY Another important aspect of Utahâ&#x20AC;&#x2122;s air quality debate

34 HEALTHY IDAHO

AIR QUALITY IS A HOT TOPIC IN IDAHO WHERE THE WINTER SKIES ARE OFTEN FILLED WITH SMOG. WHILE PLENTY OF PEOPLE TALK ABOUT HOW POLLUTED THE AIR IS OUTSIDE, WHAT GOES UNSAID IS HOW THE AIR WE BREATHE INSIDE OUR OWN HOMES AFFECTS OUR HEALTH. HERE ARE SOME COMMON, HARMFUL CHEMICALS CIRCULATING IN HOUSEHOLDS: TRICHLOROETHYLENE From: Printing inks, paints, lacquers, varnishes, adhesives, and paint remover.

Effects on humans: Dizziness, headaches, and nausea.

FORMALDEHYDE From: Paper bags, wax papers, paper towels, napkins, particle board, plywood, fingernail polish, fiberglass, and synthetic fabrics.

Effects on humans: Irritation of the eyes, nose, skin, and throat.

BENZENE From: Cigarette smoke, dyes, detergents, drugs, resins, synthetic fibers, vehicle exhaust, glue, paint, and pesticides.

Effects on humans: Irritation to eyes, drowsiness, dizziness, and headaches.

According to the World Health Organization, chronic exposure to benzene is a well-established cause of cancer.

XYLENE From: Tobacco smoke, vehicle exhaust, leather products, paint products, and printing products.

Effects on humans: Headaches, dizziness, and nausea.

AMMONIA From: Window cleaners, floor waxes, and fertilizers.

Effects on humans: Eye irritation, coughing, and sore throat.

Sources: Agency for Toxic Substances and Disease Registry, NASA.gov, lovethegarden.com, www.epa.gov

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T N I A P D

LEA

978 1 – 60 t… om 19 –1960 a h t r 940 ms ilt f i 1 u a l b c m 0 s EPA home t fro re 194 l i e u h f T es b lt befo %o m 4 o i 2 gg of h s bu hem. e % m t 69 f ho int in gg o 87% ead pa gg l ain t n co

WHAT ABOUT LEAD? Paint is in every house, apartment, and business building in the modern age. And if you are living in an old house, the paint that first donned the walls may have lead in it. Until it was banned in 1978, lead was regularly used in paint. Old, dried paint can deteriorate and release lead-laden dust particles into the air. Ingesting lead can cause serious harm to all parts of the body, especially the nervous system, which is why it is especially harmful for children who are still developing.

If the paint is covered in layers of new paint then there may not be much to worry about. However, if you see cracking, chipping, or any deterioration at all in the lead paint, action needs to be taken for the safety of all in the home, especially young children who have a tendency to eat whatever they find. According to the EPA, lead exposure has been related to learning problems, lower IQ, slowed growth, and hearing issues.

Lead dust isn’t the only kind of dust that can be harmful. Excessive amounts of both inorganic and organic dust of any variety can be problematic. The body has multiple systems to protect the lungs from ingesting dust, but severely poor air quality in the home can result in dust particles deep within the lung, which is dangerous. Dust damage to the lungs is often an occupational issue.

Plants for Clearing the Air PEACE LILY Helps clear: Ammonia, Xylene, Benzene, Formaldehyde, and Trichloroethylene FLORIST’S CHRYSANTHEMUM Helps clear: Ammonia, Xylene, Benzene, Formaldehyde, and Trichloroethylene

RADON If only vacuuming collected every health threat in your home. Unfortunately not all indoor air pollution is seen like smog or dust. Radon is one of those nearly undetectable killers.

The EPA identified Idaho as a state that is at risk for radon. This radioactive gas is responsible for the second most cases of lung cancer, first being smoking. About 21,000 people die a year from radon exposure. Basements are a common place for radon, so having your home tested is the only definitive way to know if you are at risk.

Read more: www.epa.gov/radon/pdfs/zonemapcolor.pdf

And speaking of lung cancer, smoking in your home is among the worst things you can do for air quality.

INDOOR AIR QUALITY CHECKLIST

PP PP PP PP PP PP PP

Lead paint check Good vacuum Good housekeeping habits Don’t smoke Good humidifier House plant Open windows often to let fresh air into your home

BARBERTON DAISY Helps clear: Xylene, Benzene, and Formaldehyde CHINESE EVERGREEN Helps clear: Benzene and Formaldehyde LILYTURF Help clear: Xylene, Ammonia, and Formaldehyde Source: NASA.gov, lovethegarden.com Note: The Peace Lily, Florist’s Chrysanthemum, English Ivy and Chinese Evergreen cause unpleasant symptoms in cats and dogs when ingested. Owners of house pets be warned.

B E T T E R A I R F R E S H E N E R S

Dust and dirt particles inside are comparable to smog outside, which is why the type of vacuum you use is so important. Using a vacuum with a HEPA (High-Efficiency Particulate Arrestance) filter ensures that dust and dirt is not spewed into the air again through the vacuum’s exhaust. On that note, brooms throw a lot of dust in the air, so use them with caution.

Air fresheners have recently been identified by the National Resources Defense Council as containing phthalates. These hazardous chemicals have been “known to cause hormonal abnormalities, birth defects, and reproductive problems,” according to the NRDC.

Placing a large floor mat at the entrance to your home where family and guests alike can remove their shoes is vital. That keeps the “indoor smog” that hitches rides on people’s shoes outside where it belongs.

In a test of 14 different air fresheners, 12 were shown to contains phthalates, while Febreze Air Effects Air Refresher and Renuzit Subtle Effects contain none.

For the full list visit www.nrdc.org.

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ENGLISH IVY Helps clear: Xylene, Benzene, Formaldehyde, and Trichloroethylene

To see the State of the Air Report go to www.stateoftheair.org

Instead of using air fresheners, try natural ways to fill your home with nice smells.

1. Burn essential oils in an oil burner.

2. Place a bowl of vinegar in the kitchen to absorb strong kitchen smells.

3. Boil cinnamon sticks and lemon or orange peels.

4. Sprinkle vanilla, orange, lavender, peppermint, or other pleasant oils onto the air filters in your home; the passing air will then be scented, giving your whole house a great smell.

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35

WELLNESS

FOOD POISONING AV OID IT LIKE THE PLAGUE WRITTEN BY C AITLIN SCHILLE

F

ood-borne illness, more commonly called food poisoning, sure packs a wallop. With severe flu-like symptoms that attack suddenly, it can ground even the healthiest of individuals. Unlike the seasonal flu, food poisoning can attack at any time and in any place.

Food poisoning can have several causes.

One of these is cross-contamination—for instance, when a knife used to cut raw meat is then used to cut vegetables.

Cross-contamination can transfer bacteria from food to food. Food poisoning is also caused when meat is not heated to a proper temperature, and it is caused when food is allowed to sit out in the heat when it should be refrigerated.

Unfortunately, traveling can cause the risk of suffering from food poisoning. Travelers may be subjected to foreign bacteria that they do not know how to defend against.

To lower your risk of food-borne illness while traveling, follow these simple tips: choose restaurants and markets that are clean and tidy, ask hotel staff for recommendations, avoid tap water, and eat only food that has been thoroughly cooked.

To avoid the risk of food-borne illness, it is best to avoid certain foods. Below is a list of foods that most commonly cause food poisoning: Raw and undercooked poultry

• 18 percent of salmonella cases came from seeded vegetables, and 12 percent came from fruit and another 12 percent came from eggs. 10 percent came from chickens.

• 50 percent of listeria cases came from fruit. Dairy caused 31 percent of listeria cases.

Raw and undercooked beef Shellfish Un-refrigerated dairy products Soft cheeses Deli meats Unwashed fruits and vegetables Raw or under-cooked eggs Prepared salads, such as egg salad Recent research from Interagency Food Safety Analytics Collaboration identified what makes people sick in the highest proportions. They found that 48 million people get foodborne illness in the United States each year. Some specifics of their research: • 46 percent of E. coli cases came from beef. 36 percent came from vegetable row crops.

In addition to doing your best to avoid the above-mentioned foods, proper food handling techniques are encouraged. Always wash your hands, food preparation surfaces, and utensils.

Separate raw foods, such as raw meats, from the ready to eat foods. Refrigerate leftovers soon after eating. Always thoroughly cook poultry and beef.

Food-borne illnesses should be taken very seriously. In mild cases, they present mild flu-like symptoms and pass within 48 hours. However, in severe cases, there can be serious complications, sometimes resulting in death. Take the time to prepare low-risk foods safely for you and your family.

Sources: theatlantic.com, cdc.gov/foodsafety/ifsac

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37

-MYTH OF THE MONTH -

DO EXPIRED MEDICATIONS WORK?

38 HEALTHY IDAHO

Healthy-Idaho.com

A guide to medications that are past their prime.

W

e’ve all experienced it: reaching into the cabinet only to find medicine labeled with an “EXP” date from the past, not the future. Here lies the choice: go to the doctor and get a new prescription, or just use the old stuff?

The FDA warns that we shouldn’t be tempted by expired medications.

“Using expired medical products is risky and possibly harmful to your health,” they write. “Expired medical products can be less effective or risky due to a change in chemical composition or decrease in potency.”

In other words, you might not be getting the pharmaceutical boost you need to fight whatever ailment you face.

The FDA goes on to explain that humidity and other issues of storage can also influence the effectiveness of medicines. The moral of the story here is that medications aren’t like little rocks that don’t change for a thousand years.

But some argue that the expirations dates on drugs are a little too cautious.

A 2012 study from the University of California, San Francisco analyzed prescription drugs that were 3–4 decades old and found that most remained just as potent as they were when created.

Most drugs have an expiration date within one to five years. As one of the study’s researchers explained to CNN, however, the expiration date only indicates the manufacturer’s guarantee of potency, not an estimate of shelf life.

So are we all throwing away perfectly good medicine? Most likely. And that represents a burden on everything— from the pharmaceutical industry to consumer bank accounts to the environment—because those drugs often aren’t disposed of properly.

The FDA warnings are valid, however, in that taking depleted medication could be harmful because you may not be getting your needed dosage.

“A lot of heart medications are not that stable and shouldn’t be taken after the expiry date, because they are usually, well, life-savers and you want them to work at full potency when you take them,” explains Dr. Andy Peiffer, a men’s health doctor in Salt Lake City.

Old drugs don’t turn in to poison though (in most cases). Expired drugs are generally safe, even if they are depleted; in fact CNN reports that there is only one example in medical literature of an expired drug becoming toxic.

There are other reasons to get rid of old medications besides the issue of potency, however. Young kids mistake them for candy or take them to emulate parents, Dr. Peiffer says, and older kids often experiment with prescription drugs, especially narcotics and psychotropes (anti-depressants, stimulants). Seniors looking to save money by conserving expired meds also run into issues.

“Medication errors, drug interactions and overuse result from this behavior and make the medicine cabinet in grandma’s home a prime target for youths who are drug-seekers,” Dr. Peiffer says.

But keeping old medication, within reason, isn’t necessarily bad.

“I think that keeping an unopened prescription of pain meds or antibiotics that you may have gotten for some exotic travel but never took can be taken after their expiry date (say, a year or so) provided you consult a doctor and ask if this drug is appropriate for your medical symptoms/problem,” Dr. Peiffer says.

A FEW GUIDELINES: •

If your life is dependent on a drug, don’t rely on expired medications.

•

If you want to take some over-the-counter drugs for a cold or mild pain, medicines that expired 1-2 years ago are probably fine.

•

Tablets and capsules tend to be the most stable. Liquid suspension drugs or drugs that need to be refrigerated should be kept up to date.

•

Store medicines in their original container to preserve potency. Store them in dry, cool places away from sunlight.

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Drugs that last well beyond their expiration date: gg Amoxicillin (common antibiotic) gg Ciprofloxacin (common antibiotic) gg Diphenhydramine (antihistamine) gg Hormone drugs gg Steroids

Drugs that don’t last: gg Amoxicillin suspension gg EpiPen, epinephrine (used for anaphylaxis) gg Drugs that contain preservatives, like ophthalmic (eye) drops. gg Insulin, especially after being opened. gg Nitroglycerin (used for chest pain) gg Many heart medications gg Vaccines, biologicals gg Viagra

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I remember the salmon patties my mom used to make, which consisted of canned salmon with mayonnaise. Now I prefer to use fresh salmon, especially if it’s wild. (Wild salmon has more nutrients, especially beneficial omega-3 fats.) Make extra when you’re cooking salmon and save the leftovers to make this recipe. This is really an all-in-one dinner.

The salmon provides great protein and healthy fat, the corn brings slow-release carbohydrates, and the pepper and onion round it out with antioxidants, minerals and vitamins.

Best-Ever

SALMON CAKES

MAKES 6 CAKES • 1 lb cooked Pacific salmon fillet, skin removed, flaked • 1⁄3 cup diced red onion • 1⁄3 cup corn kernels, thawed if frozen • 1⁄3 cup diced red bell pepper • 1 tbsp unsalted butter

1. In a bowl, combine salmon, onion, corn and red pepper and mix well. Form into six cakes, each about 1.5 inches thick. Place on a plate, cover and refrigerate until set, at least 1 hour or for up to 12 hours.

2. In a nonstick skillet, melt butter over mediumlow heat. Add the cakes and cook until golden brown, about 5 minutes. Flip and cook until other side is golden brown, about 5 minutes.

Transfer to a plate and let cool until warm to the touch before serving or cover and refrigerate for up to 3 days.

VARIATION For a tasty lunch, serve them on a bed of Boston or butter lettuce with a simple dressing of fresh lemon juice, olive oil and minced garlic.

Maple Syrup–Glazed Pineapple This is the “northern” way of eating pineapple, coated with maple syrup and served while it’s snowing outside. But it’s so good you can enjoy it any time of the year. It used to be that foods like pineapple weren’t introduced to babies until after the 12-month mark, but there is no reason to wait. Sometimes babies can get a bit of a rash from acidic foods, so if you know your baby is susceptible, start with small amounts.

MAKES ABOUT 2 CUPS • 2 tbsp unsalted butter • 21⁄2 cups diced pineapple • 1 tbsp pure maple syrup In a saucepan, melt butter over medium heat. Add pineapple and cook, without stirring, until all liquid from the pineapple has evaporated and the chunks begin to caramelize, about 8 minutes.

Stir in maple syrup, reduce heat to low and cook until pineapple is fully coated, about 1 minute. Cut up or mash to desired consistency. Let cool to room temperature before serving or transfer to an airtight container and refrigerate for up to 3 days.

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Courtesy of The Best Baby Food Recipes by Jordan Wagman & Jill Hillhouse 2015 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

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HEALTHY

Peanut Butter Balls INGREDIENTS ½ cup creamy natural peanut butter ½ cup honey ¾ cup nonfat powdered milk ¾ cup quick-cooking oats DIRECTIONS Combine all ingredients in a bowl; mix well. Use hands rolling dough into balls. Place on cookie sheet with wax paper, and refrigerate until set. Makes about 18 balls.

CHEESE & BACON

Quiche

For the perfect breakfast or dinner.

Breakfast is quite honestly my favorite meal of the day, if you could give me a pasta based breakfast recipe then I think I’d be set. I love making quiche and serving it for breakfast or dinner. It’s such a simple meal to make.

Prep time: 15 mins Cook time: 45 mins Total time: 1 hour Serves: 6

INGREDIENTS • • • • • • • •

1½ cup grated swiss cheese ¾ cup diced bacon 1 cup half and half 3 eggs dash of nutmeg ¼ teaspoon salt 1 unbaked pie shell Parsley for topping

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INSTRUCTIONS 1. Cook bacon according to package instructions 2. Combine cheese and bacon and put into an unbaked pie shell 3. Combine eggs, cream, salt and nutmeg.

4. Beat until smooth and pour over the bacon and cheese mixture 5. Bake at 325 for 45 minutes or until firm 6. Top with parsley if desired ABOUT THE AUTHOR Emily shares her love for delicious recipes, travel, TV shows, easy crafts and DIY home improvement projects on her blog Love, Pasta and a Tool Belt (lovepastatoolbelt.com). Her favorite things include her wonderful husband, their two dogs and of course, pasta. You can find her on Twitter or Instagram at @LovePastaBlog.

ABOUT THE AUTHOR With five hungry kids, a husband in the NFL, and her own insatiable appetite, Christy Denney has plenty of mouths to feed. Her blog, The Girl Who Ate Everything, is filled with family-friendly favorites that will make your mouth water. If you’re looking for simple, delicious, and easy dishes the whole family will love, she’s your girl.

SEPTEMBER 2017

41

BEAUTY

Tired of expensive beauty products?

Make them yourself.

WRITTEN BY CHELSA MACKAY

FA C E

FA D E AC N E S C A R S

½ tsp organic cinnamon ½ tsp nutmeg 1 tsp raw honey 2 tsp fresh lemon juice Mix all together in a thick paste. Apply and let sit for 30 mins. It should burn a little for the first 5 minutes then fade. Rinse with warm water and moisturize.

If you have sensitive skin, dilute the lemon. Apply twice a week to see improvement.

Source: babble.com

UPLIFTING EYE CREAM

4 tsp avocado oil 2 tsp calendula oil 2 tsp rosehip oil ½ tsp cornstarch or corn flour 2 tsp melted beeswax (.3oz) 1 vitamin e capsule 3 drops lemon essential oil Use a double boiler or a stainless steel bowl sitting in a pan. Allow the water in the saucepan or base of the double to boil gently.

Add all the ingredients, except for vitamin E and essential oil, to the stainless steel bowl (or top of the double boiler) and stir gently, ideally with a whisk, until well and truly melted.

Take off the heat and off the water. Stir in essential oil and vitamin E. Pour into sterile jars. Put the lids on once the cream is set and cool.

Apply cream to clean lids and under eyes when needed.

SKIN MOISTURIZER ¾ cup Organic Coconut Oil (beat until whipped and airy) 10 drops Frankincense essential oil 10 drops Tea Tree Oil (wards off acnecausing bacteria)

LIP SCRUB Mix Vaseline or un-petroleum jelly and raw sugar. Rub onto lips and rinse with warm washcloth. Can be used whenever lips feel dry.

This can be used every day.

Source: designertrapped.com

A N T I - R E D N E S S FAC I A L Mix equal parts egg yolk and lemon juice. Apply liberally to red areas of the face. Leave on for 10-15 minutes then rinse. Repeat twice a week.

HIGHLIGHTER You’ll need lotion and shimmery eyeshadow for this. Simply mix pearl/ champagne colored glimmer eyeshadow with lotion until smooth.

Source: onegoodthingbyjillee.com

Source: blahblahmagazine.com.au/how-to-make-eye-cream

42 HEALTHY IDAHO

Healthy-Idaho.com

S H AV I N G C R E A M 1/3 cup coconut oil 1/3 cup shea butter 2 tbsp olive jojoba or sweet almond oil 2 tbsp liquid castile soap (or you can use old shampoo)

Apply mixture to hair and cover with shower cap and wait for 30 minutes then wash out.

Source: onegoodthingbyjillee.com

CO CO N U T M I L K S H A M P O O ¼ cup coconut milk 1/3 unscented castile soap 1 tsp vitamin e 10 drops essential oil (lavender is a good choice)

Use daily.

Source: onegoodthingbyjillee.com

HERBAL SHAMPOO 3 tsp aloe vera gel 2 tbsp dried herbs (rosemary, lavender, etc.)

4 oz distilled water 4 oz liquid castile soap 30 drops rosemary essential oil

Mix together the water and herbs and heat gently to make a strong tea. Let the mixture steep for 30 minutes then filter out the herbs and let the liquid cool. Transfer into a bottle and add the castile soap followed by the essentials oils and aloe vera. Shake well. This can be used daily.

Source: realbeautyspot.com

L E M O N CO CO N U T SHAMPOO Organic shampoo base (about 1 cup) 1 tbsp organic coconut oil fragrance of choice (such as 20 drops of lemon essential oil)

Mix together in a bowl and transfer to a bottle or mason jar. Can be used daily.

Source: essentiallyeclectic.com

B AT H B O M B 1 cup citric acid 1 cup baking soda ½ cup corn starch ½ cup carrier oil (such as coconut oil) food coloring 10 drops essential oil dried flower petals

Melt shea butter and coconut oil over the lowest heat setting on the stove. Stir until fully melted. Add olive oil and stir until fully blended. Remove from heat.

Transfer mixture to a medium-sized bowl or jar and place in fridge until solid. Remove from fridge and whip using a hand mixer or stand mixer. Whip until fluffy (about 3-4 minutes). Add castile soap or shampoo and whip until fully combined. Spoon shaving cream into airtight container and store in a cool, dry place.

Source: mommypotamus.com

Mix together a small amount of the baking soda, food coloring and essential oil in a bowl. Add the mixture to the rest of the baking soda, citric acid, and corn starch. Add flower petals and mix well. Spritz the mixture with water while mixing with your hands. Do not add too much water, just enough that when a handful, when squeezed, keeps its shape. Press the mixture firmly into a mold. Pop out of the mold immediately and let it dry overnight. Store by wrapping individually.

B O DY

HAIR

D E E P CO N D I T I O N E R 3 tbsp coconut oil 1 tbsp olive oil 8 drops essential oil

W H I P P E D B O DY B U T T E R 1-3/4 cup shea butter (helps with stretch marks as well) ½ cup coconut oil ¼ cup grapeseed oil a few drops of your favorite essential oils.

Measure out shea butter and coconut oil (which will be solid at a room temperatures below 76 degrees) and melt over mediumlow heat in a double broiler, stirring constantly until there are no lumps left.

Let cool about 30 minutes, then stir in the grapeseed oil and essential oil(s) of your choosing. Cover the oil mixture and freeze for about 20-30 minutes, or refrigerate for 1-2 hours. You want the mixture to start to solidify but not completely harden, a consistency similar to soft wax or softened butter.

Transfer the mixture to a mixing bowl and whip until soft and fluffy. Smooth over skin anytime you need extra moisture.

Source: mamadweeb.com

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SEPTEMBER 2017

43

WELLNESS

Do Nature Sounds Actually Do Anything For You? W R I T T E N B Y ANG E L A S I LVA

T

he suggestion “get some fresh air” may carry more weight than we realize. Sure it feels nice to step outside of a stuffy, crowded room or to roll down the car window when we’re feeling a bit sick, but do the sounds and settings of nature actually offer any benefits to us?

Researchers say yes.

Studies have been conducted to find out just what a little bit of outdoor time can really do for you. The biggest link between nature sounds and health seem to be related to anxiety and stress management. One study exposed its subjects to an unsettling video to create a physiological stress response, and then randomly assigned them to listen to either nature sounds or man-made sounds (voices, traffic, etc.). Those who listened to nature sounds returned to their normal physiological levels far quicker than those who listened to the man-made sounds. This study suggests that stress relief and management can be as simple as listening to the birds outside.

But what if finding a serene spot in nature is difficult for your current situation? It’s not easy to escape the sights and sounds of the city if you live in

44 HEALTHY IDAHO

a high-rise building and work in a busy office. Turns out, just listening to nature sounds without actually BEING in nature can deliver stress and mood benefits, as well. Not only do they help with stress, but another study conducted by the Acoustical Society of America found that listening to nature sounds in the office can actually help increase productivity.

Using three different sounds—white noise, nature sounds, and unmasked regular office noise—workers were asked to complete a series of tasks that required attention and memory. Those who listened to nature sounds performed better on the task and also reported feeling a more positive attitude toward their environment.

HERE ARE SOME SUGGESTIONS FOR ADDING SOME NATURE INTO YOUR DAILY LIFE TO REDUCE STRESS AND ANXIETY. 1.

Even if it’s just on your lunch break, find the closest park or even nonbusy sidewalk and walk along the trees. Listen to the sounds and try to clear your mind.

2.

Download a nature sounds playlist.

Obviously not all nature sounds are as calm and relaxing as others.

Thunderstorms and mountain

lions may not invite the warmest of feelings, but you can find lots of different nature sounds on YouTube, last.fm, or other media streaming sites or apps. Make sure not to listen to it too loud, though.

3.

Plan a weekly outing. Take some time to research what natural wonders are in your area. Hiking to a beautiful waterfall or fishing on a calm lake may be just what you need to unwind from a hectic week. Use this as an opportunity to find new talents and interests.

Perhaps there’s a local group of bird watchers or mountain biking enthusiasts who’d love to have a new member.

4.

Visit a nearby natural museum. A great way to feel connected with nature is through learning more about it. Even if you live far enough away that camping or hiking isn’t realistic, just head to a natural history museum or nature center to surround yourself with plant and tree specimens, fossils, and animals.

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46 HEALTHY IDAHO

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Call: 208.343.3652

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