Healthy Idaho | December 2017 by Healthy Magazine

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DECEMBER 2017

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DECEMBER 2017

CheEr 16 Be a CheerMeister

A happiness expert weighs in the foundation of lasting happiness.

18 Turn Holiday Blahs Into Holiday Ahs! Nine tips about cameras, gifts and eating that will change the holiday vibe for the better.

Plus:

32 Couch Shopping:

Homemade Gift Ideas That Wonâ&#x20AC;&#x2122;t Make Your Loved Ones Fat

The Best Online Grocery Delivery Services

Five Ways to Beat Seasonal Depression

Getting food delivered to your door has never been easier. But what service is best?

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Fun & Games to Make Grocery Shopping Easier

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Childbirth, a momentous lifecycle event, involves many physiological changes to a woman’s body. Post-delivery, the vaginal area may feel stretched and dry and the pelvic floor may be weakened. FemiLift rehabilitates the entire vaginal area by strengthening and toning vaginal tissue, and restoring its strength and flexibility.

STRESS URINARY INCONTINENCE (SUI)

VAGINAL DRYNESS & RECURRING INFECTIONS

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POST- MENOPAUSE INDICATIONS

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EDITOR'S NOTE

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DECEMBER 2017 VOLUME VIIII, № 12

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

Boy, are we into the Christmas season. Nothing gets thrown into our face like the marketing strategy surrounding the holiday season. No wonder it’s stressful. Christmas is commercialistically clanging from every TV, radio and store. It’s everywhere—inescapable. Yes, Christmastime is here, in all its monetary glory. Cha-ching! Now, before I get labeled a scrooge, a grinch, or a Mr. Potter, let me clarify. My family has recently taken two mini-vacations. We did the Disneyland thing, and while it’s a phenomenal theme-park, two Disney-days, with all the impressive, expensive, temporary thrills, is no match for the day we spent at the beach, simply soaking up the sun, the sand, and the hypnotic sound of the sea. Reality wins by a landslide, sans buyers remorse. And, do we really need to dialogue Vegas? Please. Talk about a plastic façade. I get it–the escape, the shows, the lights, the hokey hotel themes and drive through chapels. There’s lots of stuff that demands a look, yet, aside from Celine and Cirque du Soilel, what happens in Vegas can certainly stay in Vegas since very little of it is real—or meaningful. So what’s my point? It’s more a correlation, really. We’ve drawn a fine line between a meaningful Christmas and a

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

Disneyland/Vegas-centric holiday. Christmas really is the most wonderful time of the year, when done right. But the more Vegas-like we make our holiday, the less fulfilling it feels. We feel hustle and bustle-ish the more our holiday resembles a crowded day in Toon-town. It’s hard to distinguish between this meaningful ideal and the cartoonish nature of Christmas. Both have gifts, music, food, friends, laughs, togetherness, memories, and lights in abundance. So again, the key difference between a fulfilling, enriching experience and a fleeting, costly holiday lies in the meaning and reality we glean throughout this month. Without significance, Christmas is little more than Disney and Vegas packaged under a tree. What a stark contrast to the subtle message of Him whom this holiday is designed to honor, when He said simply–‘Peace, be still.’ Gifts and toys, stockings and surprises are a fun part of the holiday, but we need to consider that the most glad tidings of great joy are not sold in the shoe section of Nordstrom (ok, I’m sure you could argue that!) and are never announced as a bluelight special. So what is the real meaning of Christmas? Is Santa real? I still say yes. Santa is magic to a child, and magic is real. Santa is hope, and hope is real. The happiness of a gift well given is real. The energy I feel walking briskly through my neighborhood during December is real. The closeness I feel snuggling by a fire, listening to some great, soft holiday music, is real. The peace of staring into lights on a tree is real—at least to me. What is real during Christmas? That must be answered by each of us. Reality is perceptual. Significance is individual. But this I know for sure: The more meaning and significance you can find throughout your holiday season, the more fulfilled you will be. The more people you can reach, and touch, and smile with, the happier you will be. And, yes, perhaps Dr. Seuss said it best:

‘Christmas Day is in our grasp,  So long as we have hands to clasp.’

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This December, find significance. Pursue peace. Spread cheer. Believe.

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CheEr ‘Tis the season CHRISTMAS STATISTICS

S T R A I G H T

T R A D E

A ROCKIN’ TRADITION

The average American household sends 28 Christmas cards and receives 28 in return. The first Christmas card was created in England in 1842, though Hallmark didn’t introduce any until 1915, five years after the company was founded. Americans send more than 1.4 billion cards every year.

The Radio City Music Hall Christmas Spectacular has been a tradition since 1933, but it wasn’t until 1979 that it became a 90-minute live stage production. Every year, for eight weeks, more than a million people see the show in NYC and thousands more see the touring company in cities across the nation. The show consists of eight costume changes and a total of 1,300 costumes, sometimes only allowing 78 seconds to change. For the “Here Comes Santa Claus” number, every member of the cast is dressed as Santa to explain how Santa can deliver gifts to everyone in one night. Another number uses an actual ice rink on a movable platform. There are several live animals used in the show including donkeys, camels, sheep and a horse—each with their own trainers. Each year, 2,500 pounds of “snow” falls during the show’s run.

5,340

SWIPES PER MINUTE This is how many times a Visa card is used between Thanksgiving and Christmas. For many stores, this season accounts for 70% of their yearly revenue. But the busiest shopping day of the year is usually the Saturday before Christmas.

IN THE EARLY 16TH CENTURY, TREES WERE FIRST DECORATED WITH CANDLES, CANDIES, FRUITS, PAPER FLOWERS AND TINSEL FROM TIN AND SILVER. GLASS ORNAMENTS WERE INTRODUCED IN THE 1800s.

O TANNEBAUM

7 years to grow, minutes to cut down OVER 33 MILLION CHRISTMAS TREES ARE SOLD EVERY YEAR; HOWEVER, IT IS ESTIMATED THAT 22 MILLION HOMES DO NOT PLAN TO HAVE A TREE THIS SEASON. FOR EVERY TREE CUT DOWN, 1–3 SEEDLINGS ARE PLANTED IN ITS PLACE. THIS IS GOOD, CONSIDERING THAT ONE ACRE OF TREES PROVIDES ENOUGH DAILY OXYGEN FOR 18 PEOPLE.

CHRISTMAS TREES DATE BACK TO THE 16TH CENTURY IN GERMANY. THEY BECAME POPULAR IN ENGLAND WHEN QUEEN VICTORIA’S HUSBAND, ALBERT, WHO WAS ORIGINALLY FROM GERMANY, INTEGRATED TREES INTO THE CHRISTMAS DECOR AT WINDSOR CASTLE.

10 HEALTHY IDAHO

All I want for Christmas • More diamonds are purchased at Christmas than any other time of year. • LEGO® is the world’s leading tire producer, making more than 300 million tiny tires each year. • December is the number one month for nose jobs. • The average American takes six months to pay off their Christmas debt.

BARBIE DOLLS SOLD EVERY MINUTE WORLDWIDE That’s one doll every three seconds, or 20 per minute, in over 150 countries. This fashion doll debuted in 1959 and has been a staple toy for little girls all over the world since then. Ruth Handler found inspiration for the toy with a popular German doll named Bild Lilli. Barbie and her boyfriend of over 50 years, Ken, are named after Handler’s own children, Barbara and Kenneth.

Holiday Hits Christmas carols date back as early as 1521 when the first collection was published. The top-selling song is Bing Crosby’s “White Christmas,” with over 50 million sold, but the most performed song is “The Christmas Song (Chestnuts Roasting on an Open Fire).” In 1939, Rudolph the Rednosed Reindeer” introduced the world to Santa’s ninth and lead reindeer. “Jingle Bells” was originally written as a Thanksgiving song in 1857. The largest caroling service took place December 20, 2003 in Ontaro, Canada. 1,175 carolers sang for 28 minutes.

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ASK THE COACH I am always tempted to push myself to do even more, even after i’ve mastered the intervals during training. Is this good for my body?

Tips

For effective interval walking You don’t have to be a professional athlete to reap the benefits of interval training, where you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing interval walking for a mere 20 minutes every other day, you can boost your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.

Once you’ve mastered interval training and enjoyed the results, you may be tempted to push yourself to

do even more. Don’t do so, as your body needs to rest and recover on alternate days of the week. But if you’re concerned with extra caloric burn, with interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat

TIPS

BENEFIT

Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes.

Begin each session with a short walk at a slow or moderate pace. Wear a watch or carry a stopwatch to keep track of time

Be mindful of maintaining good posture while you’re walking. Hold your abdominal muscles in tight.

Choosing synthetic athletic socks over cotton ones will cause them to wick away moisture and keep your feet dry and blister-free.

Pre-workout warm ups allow your muscles to warm up and prevents injury during intense exercise.

Keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).

With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract.

This will help strengthen your buttocks and the backs of your legs as you walk.

and calories even while at rest.

On the days that you’re not doing higher intensity interval training, do a 15- to 20-minute recreational walk when you have the time.

A New England Journal of

Doing a little is better than nothing. Do what you can at first, and gradually increase your periods of intensity and total distance.

that the greatest gains,

Medicine study illustrates the benefits of more exercise. After analyzing research conducted on 17,000 Harvard alumni, the investigators found in terms of longer life and lowered risk for disease, come when you expend approximately 2,000 calories per week in some form of dynamic exercise, such as walking, gardening, or sports. Just remember to find a healthy middle ground for your personal training.

12 HEALTHY IDAHO

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HOW IT WORKS

CIRCUIT TRAINING

1 FOR THIS WORKOUT YOU WILL BE USING BOTH bodyweight and free weight exercises in a circuit style format (one exercise followed immediately by the next with little or no break in between). Your goal is to complete the circuit in the shortest amount of time possible. There are no prescribed rest periods, you can take small breaks when you need them but try and decease the amount of rest you take with every workout. If you cannot complete the required number of reps at one time take a 10-second break then finish the remaining reps.

WARM UP 5 MINUTES ON THE TREADMILL OR ELLIPTICAL TRAINER. 1. Pull-ups or assisted Pull-ups for 10 reps 2. Kettlebell Swings* (substitute dumbbells if kettles are not available) for 25 reps 3. Push-ups or Modified Push-ups for 25 reps 4. Body weight Squat Jumps for 15 reps (squat slowly until your thighs are parallel to the ground, then jump as high as you can) 5. Dumbbell curl and press for 15 reps* 6. Jump rope for 100 skips *Select a weight that is challenging but does not bring you to muscle failure, start off conservatively in order to avoid injury 3 WHEN YOU HAVE COMPLETED ALL THE EXERCISES

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that is one circuit. Rest until your breathing evens out and

WRITTEN BY GREG FEDDERSON

minute

This workout is a high intensity, full-body circuit designed to burn fat, develop lean muscle and increase cardiovascular stamina! You will be utilizing a principle known as Peripheral Heart Action Training (P.H.A.T.). By working an upper body exercise followed immediately by a lower body exercise P.H.A.T. causes the heart and lunges to work overtime in order to shift more oxygen and blood to the working muscles. Facebook.com/HealthyIdaho

your heart rate comes down and then start over! Do this work out 3 times per week on nonconsecutive days for 6 weeks. Take your time building up the amount of work you can handle, increase in the following manner: Week 1: 2 circuits Week 2: 3 circuits Week 3: 4 circuits Weeks 4-6: 4 circuits, try to decrease the time it takes to complete all 4 circuits. Your goal is to complete all 4 circuits in 30 minutes by week 6!

WRITTEN BY

Greg Fedderson

DECEMBER 2017

WELLNESS

It’s a sad statistical fact: The holidays, from Christmas to New Year’s, are a treacherous time when it comes to our health. There’s a spike in heart attacks and other cardiac issues. The incidence of pneumonia cases spikes – in both cold and warm climates. And deaths from natural causes spike. In fact, more people die of natural causes on Christmas Day than any other day of the year!

Healthier

HOLIDAYS

Why are the Holidays So Hazardous to Our Health? Tips for Giving Your Body What It Needs to Fight Illness WRIT TEN BY DR. JOHN YOUNG

While those numbers are well-documented, the cause(s) are not. Stress plays a role, particularly if your immune system is weakened. If you look at how most of us eat from Halloween through New Year’s, it’s easy to see how the immune system takes a beating and otherwise healthy people become more susceptible to illness during the holidays.

IT’S BASIC BIOCHEMISTRY

We eat a lot more refined sugar, for instance, which is a carbohydrate that’s been stripped of all the vitamins, minerals and proteins that make up a complete carbohydrate. Our bodies can’t use that, so the cells in our digestive organs work overtime, burning up a lot of energy, vitamins and minerals to digest it, and they get nothing back. So, eventually, they grow weak. So, can we have a little sugar, and good health, too? Certainly. The occasional slice of pumpkin pie is fine as long as you’re also feeding your cells with the nutrients they need – the minerals, vitamins, good quality protein, amino acids, essential fatty acids – to stay healthy. Here are some important tips for staying healthy through the holidays and throughout the year.

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GET YOUR VITAMIN D!

Vitamin D is actually a hormone, not a vitamin, and one of our best sources for it is sunshine. Unfortunately, many people work indoors all day, so they get little sun exposure. When they do go outside, they wear long sleeves and sunblock to protect against skin cancer. And, of course, in the wintertime, people in cold climates tend to stay inside. As a result, many of us are vitamin D deficient, and should be taking supplements. Vitamin D is crucial to many physiological systems, including our immune defenses. It helps fight bacterial and viral infections, including the flu. It supports our cardiovascular system; optimal vitamin D levels can reduce hypertension, heart attacks and stroke. If I feel I’m coming down with a cold, I’ll take 40,000 units of vitamin D at bedtime. The next morning, I usually feel like a new person.

EAT YOUR PROTEIN

1 gram for every 2.2 pounds of body weight daily. In this country, we think a healthy diet means eating a lot of fruits and vegetables. We’ve forgotten protein. Our immune system is made up of proteins – our bones are 40 percent protein. We need protein. When calculating your protein intake, consider: an egg has about 8 grams, and 8 ounces of fish, chicken, beef or pork

have about 30 grams. I do not give any of my patients more than 100 grams of protein a day.

GET A GOOD NIGHT’S SLEEP, EXERCISE, AND MANAGE YOUR STRESS

True, some doctors’ orders never change. Rest, exercise and finding effective, healthy ways to cope with stress are simple ways to pamper your cells. One of the many cellular benefits of exercise is that it increases the oxygen in our bloodstream. Every cell in our body requires oxygen, so consider exercise another means of feeding your cells. It’s also important to manage stress during the holidays. With unchecked stress, our body releases large amounts of cortisol which, among other things, suppresses the immune system. Take time out to meditate, listen to music, or take a walk in the woods. It feels good – and it’s good for you. Dr. John Young, (www.YoungHealth.com), is a medical doctor with more than 15 years’ experience working in emergency rooms and pediatric burn units. He’s the medical director of Young Foundational Health Center, specializing in treating patients with chronic diseases such as diabetes by addressing the physiological issues and not just the symptoms. He’s also medical director of Young Health Products, which incorporate the latest biochemical, physiological and Nobel Prizewinning protocols for optimal cellular nutrition. Dr. Young is the author of “Beyond Treatment.”

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DECEMBER 2017

CheEr

"ABUNDANCE CAN BE HAD SIMPLY BY CONSCIOUSLY RECEIVING WHAT HAS ALREADY BEEN GIVEN." - SUFI SAYING

BE A CHEERMEISTER! WRITTEN BY CHRISTINE L. C ARTER, PH.D.

As a "happiness expert" (as I'm sometimes called), people often ask me, "If you had to pick just one thing that could make me happier right now, what would it be?" I'm always tempted to make jokes about sex and yoga—or maybe a glass of wine.

lib responses aside, those of us who teach happiness for a living have some ready answers to this question. Sonja Lybomirsky, author of The How of Happiness, picks exercise as the best instant happiness booster. Martin Seligman, author of Authentic Happiness and Flourishing, recommends acts of kindness. Knowing the research, I'm sold on the happinessboosting properties of both exercise and kindness. But I have a different #1.

I believe gratitude is the foundation of personal happiness—and a community's happiness as well, as the two aren't easily separated.

us more likely to feel disappointed when we don't get what we think we want, rather than grateful when we receive something.

If we want to be happy, and to raise happy kids, we need to practice gratitude—deliberately, and consistently, or we may end up feeling more entitled than appreciative.

Disappointment is not a happiness habit. Gratitude is.

When we feel entitled, we often stew about unfulfilled expectations. Entitlement makes

Habit being the key word, we need to establish rituals and traditions that make feeling and expressing gratitude habitual. Here are three of my favorite gratitude practices.

"I believe gratitude is the foundation of personal happiness." 16 HEALTHY IDAHO

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Three gratitude practices #1 During holiday

meals, we appreciate each other by writing on our dinner table place cards. The kids make giant construction paper placecards for each guest, and as people arrive and mingle, we each take some time to sit down at the table and write on the inside of each place card something that we love or appreciate about them.

#2 Several times

a week, I take a photograph of something I find beautiful or inspiring, or something for which I feel grateful. I was inspired to

do this by Hailey Bartholomew's film, 36 Grateful—The Documentary. Often, I just take the photo with my phone, and usually it never gets shared.

#3 Everyday, I

ask my kids about three good things. They might share good things that happened to them that day, good things they did themselves, or even something good that hasn't happened yet that they are anticipating. For example: "One good thing today is that in two days we get to go to Chico to see grammy and grampa Snuggles

and our cousins." They are counting their blessings. We do this practice in all different circumstances. Sometimes it's while snuggled in bed, when I have a speaking engagement at night, after school or on the couch. Sometimes it's over the phone if they're at their dad's house. But no matter the situation, their first good thing is always "right now." This reminds me to be present and recognize that this particular "right now" is worthy of great gratitude.

EVOKING POSITIVE EMOTIONS In addition to stirring up feelings of gratitude (while curbing a sense of entitlement), all of these practices evoke the positive emotions that make us feel deeply satisfied with our lives.

The first practice >>

Evokes the feeling of love.

The first practice makes us feel loved, and helps us express the love we have for others.

The second practice >>

Evokes the feeling of elevation.

The second makes me feel awe and elevation, because I'm usually photographing something beautiful in nature. I will also often also feel love if there is, say, a child in the picture. And sometimes I just feel awash in contentment and peace—or creativity and inspiration—as I take the photograph.

The third practice >>

Evokes the feeling of anticipation, excitement and more.

The third practice can evoke a full range of positive emotions: anticipation and excitement (about something coming up); kindness and compassion (for someone they did a "good thing" for); straight-up relived happiness (recounting a fun time at recess).

Feelings of abundance

All of these practices evoke the abundance that is all around us, even in these challenging times. As the Sufi saying acknowledges, they help us receive the many gifts that are already out there.

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CheEr W RITTEN B Y HEA LTHY- M AG. C O M

CONSIDER THE TURKEY.

IT’S REALLY A RIDICULOUS

/ / \ \

9 TIPS TO TURN

Holiday Blahs Holiday ahs! INTO

18 HEALTHY IDAHO

/ / \ \

CREATURE: TWIGGY LEGS SUPPORTING AN OBESE BODY, DISPROPORTIONATE BREASTS AND A FACE LIKE A 90 -YEAROLD FISHERMAN. THE TURKEY IS A PERFECT SYMBOL FOR OUR OVER COMMERCIALIZED, MANUFACTURED-SENTIMENT HOLIDAY SEASON. SERIOUSLY, WHAT’S WITH THE CHRISTMAS MUSIC THAT STARTS ON HALLOWEEN? GIVE EACH HOLIDAY IT’S DUE TIME. EACH HOLIDAY DESERVES IT’S OWN INTIMACY AND MEANING. THIS YEAR, MAKE A CHANGE. CARVE THESE TURKEY-LIKE TRADITIONS DOWN TO SIZE AND DRAIN THEM OF CORPULENCE, WASTEFULNESS, AND ENERGYSAPPING SUGAR. DE-STRESS AND YOU’LL FIND MORE TIME TO ENJOY WHAT MATTERS— FAMILY, FRIENDSHIP, AND THE FEAST. HERE ARE SOME QUICK IDEAS TO HELP YOU DO JUST THAT: Healthy-Idaho.com

1. C’Mon Spielberg, ditch the camera

4. Write a family letter (not an epic)

7. Sidestep the holiday blues & be happy like everybody else

Be a friend or family member, not a movie-maker. It’s Christmas, not Discovery Channel. Live the day, don’t relive it on TV later. Sure, shoot some shots. Focus on key events that tell the story--the arrival, the toast, the presents. And be candid—don’t force kids to be cute. Take the group shot an hour after dinner, when everyone is relaxed. Record five 5-minute events throughout the day and call it a wrap.

There’s room and purpose for a holiday letter, but it’s so easy for it to become a dumping ground for minutiae. (“Junior got an A-minus and still has that 3.8358 GPA!”) It should be a quick, amusing update for friends and family, especially the ones you never get to see. Three rules: Keep it short, no more than a page; keep it positive, even if you lost a leg back in June; and don’t spend more than an hour writing it. It’ll still be great, and greatly appreciated.

The sense of isolation usually hits hardest right after New Year’s, after all the socializing is over. Avoid this feeling by making early plans for January. Create something to look forward to as you’re sitting in the bathroom sucking on peppermint, reminding yourself you don’t live there anymore. A trip might be the remedy, and it’ll be less expensive then. Good airline and hotel deals can be found the first week in January since few are thinking of traveling then.

2. Knock the greed out of gift-giving

5. Avoid having joy sucked out of the holidays by air travel

8. Sure, it’s a wonderful life, but not every year

Commercialism fuels terrific self-righteous anger in some people, but Santa isn’t a bad myth, and presents aren’t inherently evil. Maybe what turns “giving” into a great soulless gift orgy is the meaninglessness of it, especially when your kid will never ask for what he wants along with all the presents: time with you. So give the toys and then play with him.

You already know to book your flight to

It’s tradition . . . but you want it to stop. Don’t just groan and say it’s stupid. That will only upset the traditionalists. Propose a new one—a Scrabble tournament, a snowball fight, anything with a little more interaction. Or you could just talk. If there’s not much of a precedent for that, start with topics that can involve everyone. What was your first boss like? What was the first thing you wanted to be when you were a kid? What is your earliest memory? What was life like for the family back in the Old Country? How did Uncle Zach meet the Ziegfeld girl he married? You’ll learn something about the older relatives’ lives, and they’ll fill in the gaps in yours. A few planning rules: Keep it light and fun. No directives. No orders. No chores. And don’t supervise the proceedings or have preconceptions of what’s supposed to happen. If the goal is to talk and everyone’s talking, mazel tov.

3. Simplify your shopping Whether you venture out on Black Friday or Christmas Eve, holiday shopping stinks, period. You can’t get away with undergifting your immediate brood, but cut your shopping time by deferring smaller gifts, like the present for that nephew you forgot you had. Consider giving a shopping spree. All you need is a card and a simple sentiment. Cap the spending and promise to take him whenever he wants (after January 1). You’ll see what he really likes, and you’ll be spending time together. If you have no idea what to get that nephew, and you want it to be cool but not a drain on your wallet, go with the Cross Ion pen (see cross.com). It’s 4 inches long but unfolds to regular size. It doesn’t leak, is fun to play with, and costs about $30.

depart on Thanksgiving or Christmas Day. Those are always less hectic times to fly. But if you’re traveling with the rest of the pre-holiday horde, at least minimize the pain by getting a ride to the airport—finding a parking space will be harder than getting curbside check-in at Baghdad International. And while it’s too late for this year, start planning for next year. Tickets go on sale 331 days prior, so if you know where you’ll be, buy now. It may not be the cheapest ticket, but you’ll have the choice of prime times and seats.

6. Avoid having joy sucked out of the holidays by family When your brother/father/mother/uncle says something about you that you don’t appreciate, and you can’t take any more, and ripping into that person would be really, really bad—go to the bathroom. You’ll get 5 minutes of privacy in the tileand-porcelain oasis to remind yourself that you don’t live in this house anymore and these people are a temporary condition. Splash cool water on your face and suck on some peppermint candy. Both are stimulating and distracting. Then flush and return to the fray a cooler person.

It’s the most wonderful time of the year! Here are some perfectly timed ideas to help you remember that. Facebook.com/HealthyIdaho

9. Avoid holiday binging First, a reality check. If you absolutely gorge yourself on the Thanksgiving and Christmas vittles, you’re looking at a huge gain of . . . 2 pounds. So enjoy the pie and stuffing and pie and pie and stuffing pie. If you restrict it to just those two big meals, you have no worries. But if self-discipline isn’t your forte, the challenge becomes the waistland between the holidays, with all the parties and foods just sitting around the office, making it easy to scarf down 1,000 extra calories a day and gain 7 to 10 pounds before the new year. The solution? Eat a sensible snack—nuts, yogurt, or half a turkey sandwich with tomato—before you hit the parties so you won’t feast. Avoid the food tables. And socialize. Talk more than you eat.

DECEMBER 2017

Strategies

to Not Overindulge During Holidays IT’S THE TIME OF YEAR SO MANY PEOPLE DREAD. JUST WHEN THE LAST OF THE HALLOWEEN CANDY IS EITHER CONSUMED OR DISCARDED; BAM! HOLIDAYS. AND THE SUGAR BINGE BEGINS ANEW. THE HOLIDAY SEASON IS A THREE-MONTH JUNK FOOD MARATHON, SURE, WE DRIVE (OR FLY) FOR HOURS TO VISIT FAMILY AND FRIENDS, BUT WHAT DO WE DO WHEN WE GET THERE? EAT. WE EAT LIKE IT’S OUR JOB. BEFORE YOU START DREAMING ABOUT THE PUMPKIN PIE AND STUFFING, CONSIDER THIS: ON AVERAGE, AMERICANS TEND TO GAIN WEIGHT OVER THE HOLIDAYS EVERY YEAR, AND IT OFTEN ACCUMULATES OVER TIME.

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1. DRINK WATER Make it at least a gallon a day. It sounds like a lot if you’re not used to drinking water, but the benefits of keeping yourself hydrated are something you can really be thankful for. For a food-based holiday like Thanksgiving, drinking water is key, because it makes you feel full. If you feel more full, you’re less likely to have that second helping of stuffing, or that third piece of pie. In addition to that, every time you drink a glass of water, you didn’t drink a glass of soda, or beer, or any other beverage that hides sugar and empty calories.

2. SLEEP I know, easier said than done, right? Still, the holidays are stressful enough without denying your body the time it needs to recover and rejuvenate itself. Sleep is the most important thing you can do for your health, and so before the weekend with the in-laws, make sure you’re getting a minimum of seven hours of sleep a night. Keep in mind, that most people need more. If you don’t sleep enough, your body is going to think it’s starving, and it’s going to retain water, and store as much fat as it can. Not only that, but your body is going to start craving sugar to help keep you awake. Add on three days of binging on sweets and carbs, and that ten pounds could pile on pretty quick.

3. CAULIFLOWER IS YOUR FRIEND Speaking of tweaking recipes, cauliflower’s so good that it gets its own point. You all know broccoli’s pale cousin. Well, there are so many empty carbs in the Thanksgiving meal that you can replace with this one vegetable, it’s amazing. · REPLACE BREADCRUMBS. Grate the cauliflower with a cheese grater (or buy it pre-riced, many supermarkets now sell it this way) and bake it on a cookie sheet. · PUREÉ AND USE IT TO THICKEN GRAVY instead of cornstarch or flour. · DON’T MASH POTATOES. Boil cauliflower and mash that instead. Throw in some garlic and butter, or sour cream and chives, and it’ll taste so good, the substitution will go unnoticed.

4. PORTION CONTROL It’s only a salad plate if there’s salad on it. Seriously, serve your meal on salad plates. It’s ingrained in us to go back for seconds on Thanksgiving, so make the portions smaller. Dinner plates are enormous, and if people fill those up knowing that they’re going back for more, there’s no way their bodies are going to be able to process all of that. Speaking of seconds, make a mental note to have a full glass of water after your first plate. A good 16 ounces of water after your first helping, and maybe you’ll decide you don’t really need that second one. Not only that, but holiday meals are heavy in sodium, so your body will be grateful for the extra water.

5. CHANGE THE MENU I know the traditionalists out there just cringed, but really, what’s more important, your health or yams with marshmallow? From introducing low-carb substitutes, to simply making less of certain dishes, there are plenty of menu-fixes which can help keep you trim this year. Too many people throw down completely unhealthy food because it’s tradition. Cranberry sauce? You might as well serve Jell-O, for the amount of sugar that’s in a typical can of that stuff. Wherever you can, try to eliminate as many carbs, and as much sugar, as you can from the menu. Maybe your family will enjoy mixed berries and homemade whipped cream just as much as apple pie. Now, I’m not saying cut out all of the family favorites, but recipes can be tweaked, like using stevia instead of sugar in the apple pie, or fresh sweet potatoes instead of canned yams. Try topping those yams with pecans instead of marshmallow. Finally, if there’s something your family absolutely HAS to have, like stuffing, make half as much. Nobody needs to eat 8 ounces of bread on top of a full meal folks; nobody.

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6. ASSIGN DISHES A lot of people do this already, and it can really work to your advantage. If you’re the chef this year, focus on the turkey, and assign your guests a side dish. It’s too easy to graze when you’re preparing the whole show, and regardless of where you eat what, the calories always count. Save yourself the hassle of picking while you cook, and outsource the fixings. In addition, there’s no law against doubling down on protein. Instead of stuffing and mashed potatoes, maybe you offer turkey and ham? While you’re at it, disposable Tupperware is cheap. Send all your guests home with leftovers, so you don’t have to eat it every day. You’re much less likely to eat stuffing if it’s in someone else’s house.

7. ARRIVE PREPARED & DON’T GRAZE So, maybe you’re the guest and the food is taken care of. Bring what YOU need to stay on track! If you know folks are going to be drinking wine, or cocktails, bring along some sparkling water for yourself so you can feel fancy too. Or, if you’re worried about the pre-meal spread, bring something you know you can eat that isn’t crammed with sugar and carbs. Crudités (sliced veggies and dip) is something everyone can eat, and it’s a pre-meal snack that won’t dump sugar into your bloodstream. There’s no rule saying you have to eat all day long. Arrive fashionably late. Don’t show up until the main event. And remember there’s nothing like a walk after a big meal to clear your head and get you away from the dessert table. You can play with the kids, take the dog for a walk, socialize with friends, or anything; just don’t put yourself in the same room as the food. Remember, the holidays are a three-month long chow-fest. The habits you set and the tricks you use can use this year can set you up for success in the coming months. Drink your water, get as much sleep as you can, and avoid the sugar and carbs. The holidays are supposed to be about being with the people you love; don’t make it about food.

ABOUT THE AUTHOR:

Cristy “Code Red” Nickel is an author, speaker, and celebrity nutritionist. Since 1994, she has helped thousands lose weight by eating real food. She is the author of The Code Red Revolution, which details her 7 simple rules for losing all the weight you want without pills, shakes, diet foods, or exercise. Learn more about Cristy “Code Red” at CodeRedRevolution.com

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DECEMBER 2017

act balancing

tip

Remember to invest time and energy in your own health.

Feel like you’re spread too thin over the holidays? Here’s 5 tips to take back control of your life!

O BETWEEN YOUR QUICK STOP AT THE GYM, DROPPING THE KIDS OFF AT SCHOOL, AND RACING TO WORK, YOU HAPPENED TO GLANCE AT THE CALENDAR AND REALIZED THAT IT’S DECEMBER. WHERE HAS THE TIME GONE? AS IF YOU WEREN’T BUSY ENOUGH, LET’S THROW SOME EXTRA STRESS AND RESPONSIBILITIES INTO THE MIX. IF JUST THINKING ABOUT HOW YOU ARE GOING TO FIT EVERYTHING INTO YOUR LIFE MAKES YOU CRINGE, WE’VE GOT SOME IDEAS OF HOW YOU CAN DE-STRESS YOUR HOLIDAYS AND STILL CHECK THINGS OFF YOUR LIST.

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1. Balance beam

Narrow your focus. Being organized will help you to use your time more efficiently. Plan out your day the best that you can, but keep in mind that it may need to be adjusted. Especially make sure you plan time to exercise, get adequate rest, and relax. This will give you the energy you need to complete all your other tasks.

2. Don’t make it worse.

So you didn’t get everything you planned to done today? Don’t worry about it. Stressing out or beating yourself up about it isn’t going to help—it’s only going to make you even less

productive. Realize that everyday is different and no matter how much you plan, sometimes things end up out of balance. Today you might need to spend an hour talking to a friend in need, but maybe tomorrow you will get to the gym for an hour. Just don’t freak out.

3. Take everything in stride

Start planning early for the holidays. Take a longer lunch at work a couple of days a week and do some shopping so the last day to shop won’t be a nightmare. And when it comes to parties, start putting out your decorations a little at a time, and don’t be afraid to delegate some things to your guests.

CheEr 4. Don’t be afraid to say no

There’s a point when you just can’t do any more. Make sure you aren’t taking upon yourself too many responsibilities. If you don’t have time to host a party, attend the party of another friend or family member instead—it will be a lot less stressful!

5. Leave your Work at work

At all times, but especially during the holidays, you must remember to leave your job at work! Bringing home those irritations, challenges, and worries that occupy you all day long at work can grossly interfere with holiday fun. By checking them at your workplace door, you free up time to enjoy with friends and family. And conversely, don’t spend all day at work thinking about your holiday plans, which will decrease your productivity at work. Just focus while you’re there and then you can have more fun later. During the holiday season, it is easy to get out of balance because there are so many things demanding your attention. Just as at any time of the year, to maintain a healthy lifestyle, you need balance— physically, mentally, emotionally, and spiritually. So, to get the most out of the holiday season, remember to invest time and energy in your own health and mental sanity and you will find more time and energy than you thought you had.

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Homemade Gift Ideas

That Won't Make Your Loved Ones Fat

WRITTEN BY ANGELA SILVA

AS EASY AS IT WOULD BE, RESIST GIVING THE GIFT OF FOOD THIS HOLIDAY SEASON. SURE, GETTING YOUR WIFE A BOX OF HER FAVORITE CHOCOLATE WOULD BE THOUGHTFUL, AND YES, YOUR HUSBAND WOULD PROBABLY LOVE A GIFT CARD TO HIS FAVORITE STEAKHOUSE. BUT IF YOU’RE LIKE EVERYONE ELSE, YOU’VE PROBABLY OVERINDULGED AS IT IS AND HAVE SOME MAJOR HEALTH GOALS TO SET COME NEW YEAR’S. GIVE A GIFT THAT IS THOUGHTFUL AND WILL LAST LONGER THAN YOUR FAVORITE TV SHOW. NOT THE MOST CREATIVE PERSON YOU KNOW? WE’VE GOT YOU COVERED. USE ONE OF OUR HOMEMADE GIFT IDEAS FOR ALL OF YOUR LOVED ONES, AND SEE THEM SMILE WITH DELIGHT AT YOUR THOUGHTFULNESS.

For the men: CAR WASH KIT

A great homemade gift for men is a car wash kit. Whether he’s a teenager with his first car, or your grandpa with his beloved classic Mustang, car enthusiasts will appreciate a gift that keeps their treasured ride clean and polished. For this gift, just fill a big plastic bucket with car cleaning and maintenance supplies. Some ideas for fillers include:

• • • • • • • • • •

Multi-purpose auto cleaner Shop towels Car washing soap Flashlight Glass cleaner Ice scraper Microfiber auto cleaning towel Super absorbent auto sponge Car air fresheners Car wax

MONEY ORIGAMI

Either men are pretty straightforward when it comes to what they want, or completely indecisive. For this reason, many have found it’s just simpler to give them money and let them do the shopping. If the man in your life can’t give you an answer when you beg him for what he wants, at least make the cash a little creative. Money origami will show him that you care and are willing to put time into his desires, no matter how simple they may be. You can find dozens of tutorials online for dozens of different designs. Might I suggest the classic shirt and tie?

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For the women: SCENTED WAX MELTS

With wax warmers becoming more popular and replacing classic candles, homemade wax meltsyar are a fantastic gift that will be appreciated and actually used. Wax melts are very easy to make and the possibilities for scents are endless. You can even make different wax shapes and get creative with your gift container. For a basic wax melt recipe, try the following:

INGREDIENTS: • 2 ounces soy wax • 2 ounces fragrance oil Instructions: Melt the wax in a double boiler until it reaches 185 degrees. Stir in the fragrance. Allow the wax to cool to 110 degrees, and then pour into a silicone or soap mold and allow to harden completely. Label as desired.

WIRE HANGER COVERED IN YARN HOME DÉCOR

Let’s face it: a lot of homemade home décor items turn out sub-par. This up-cycled wire hanger is easy to transform into hanging décor that does not look like your usual tacky homemade décor. Just bend a wire hanger into a word of your choice, use hot glue to secure one end of the yarn to the hanger, and wrap to cover the wire.

For the kids: CUSTOM BLOCKS

What kid doesn’t like blocks? You can make your own out of scrap wood or buy plain wood blocks from a craft store. Paint them solid colors, write messages on them, use stamps or stencils to make cars, animals, princesses, etc. These will be loved for years, and could even be passed down to future generations.

HOMEMADE MARSHMALLOW SHOOTER KIT

Boys and girls alike can have some harmless fun with this marshmallow shooter kit! Just buy some ½” PVC pipe, find a tutorial online and print the instructions on some cute paper. Create all of the pieces, buy a bag of mini-marshmallows, and put it all in a decorated shirt box for a kit! This will get their brains and motor skills working as they put it together, and give them a toy they will love and that will help drain some of their everlasting energy.

DECEMBER 2017

NEW YEAR, NEW YO U ! From rashes to melanoma, Comprehensive Dermatology of Idaho, PLLC is equipped to handle all your dermatological needs.

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Cosmetic Services Feel happy in your skin! Our cosmetic services team is proud to provide the Treasure Valley with a variety of quality skin care services. Our Board Certified Dermatologist, Ryan S. Owsley, MD, oversees our cosmetic service team; Lora Callister, Esthetician to ensure a high level of patient care and patient satisfaction. More youthful, radiant, and healthy skin may be obtained through the help and guidance of CDI’s skin care specialists. Contact our office for a cosmetic consult. Love your skin today!

Acne Acne is the most frequent skin condition seen by medical professionals. It consists of pimples that appear on the face, back and chest. About 80% of adolescents have some form of acne and about 5% of adults experience acne.

THE NEW YOU!

Includes the following: • • • • • • • •

MICRONEEDLING PERFECT PEELS FACIALS LASER TREATMENTS MICRODERMABRASION DERMAPLANE PERMANENT MAKEUP TATTOO REMOVAL

Psoriasis Psoriasis is a skin condition that creates red patches of skin with white, flaky scales. It most commonly occurs on the elbows, knees and trunk, but can appear anywhere on the body. The first episode usually strikes between the ages of 15 and 35. It is a chronic condition that will then cycle through flare-ups and remissions throughout the rest of the patient’s life. Psoriasis affects as many as 7.5 million people in the United States. About 20,000 children under age 10 have been diagnosed with psoriasis.

Skin Cancers Skin cancer is the most common form of human cancers, affecting more than one million Americans every year. One in five Americans will develop skin cancer at some point in their lives. Skin cancers are generally curable if caught early. However, people who have had skin cancer are at a higher risk of developing a new skin cancer, which is why regular self-examination and doctor visits are imperative.

Wrinkles Wrinkles are a natural part of the aging process. They occur most frequently in areas exposed to the sun, such as the face, neck, back of the hands and forearms. Over time, skin gets thinner, drier and less elastic. Ultimately, this causes wrinkles - either fine lines or deep furrows. In addition to sun exposure, premature aging of the skin is associated with smoking, heredity and skin type (higher incidence among people with fair hair, blue-eyes and light skin).

Comprehensive Dermatology of Idaho, PLLC (CDI) Founded by Ryan S. Owsley, M.D. in early 2012. Dr. Owsley and his physician’s assistants, Thad Wilkey, PA-C and Shawna Beechinor, MPAS, PA-C, are committed to providing continued care to new and established patients regardless of insurance status. Dr. Owsley and PA Wilkey, have provided dermatological care to residents of Boise, Meridian, Eagle, McCall, Nampa, Caldwell, Emmett, Payette, Weiser, Ontario, and other communities surrounding the Treasure Valley and Oregon for over 10 years.

WE CARE FOR YOUR SKIN RYAN OWSLEY, MD THAD WILKEY, PA-C SHAWNA BEECHINOR, MPAS, PA-C LORA CALLISTER, ESTHETICIAN

(208) 467-SKIN(7546) www.DERMIDAHO.com

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16111 N. BRINSON ST. #100 DECEMBER 2017NAMPA 25

CheEr 1. Stay in the light. Just a

When Winter Darkness Invades FIVE WAYS TO BEAT SEASONAL DEPRESSION Do you find yourself with the “winter blues” when the cold weather hits? Do you suffer from a loss of energy and abnormal mood swings when the warm sunshine leaves for the winter? If so, you may suffer from SAD, or Seasonal Affective Disorder. SAD affects six percent of the US population in it’s most severe form, and affects another 14 percent in a less severe form, in what we’d call the “winter blues,” according to Norman E. Rosenthal, MD, clinical Professor of Psychiatry at Georgetown University Medical School.

10-minute walk each morning in the sunshine can dramatically improve your feelings of depression. Exposure to light helps the brain regulate dopamine and serotonin, two neurotransmitters that affect mood. You can even buy a light box that simulates natural light, which can be effective therapy. Studies have shown that 70 percent of those who undergo light therapy are relieved of SAD symptoms after just a few weeks.

2. Stay fit. There are many aspects of exercise that help battle depression. Exercise gives you a boost of endorphins that will enhance your mood. It helps relieve stress. It can help replenish your energy stores. If you go to a gym or fitness classes, the social interaction can help with depression as well.

3. Stay together. Surround yourself

with supportive people who lift you up. It can be really easy to stay cuddled up on the couch all winter long. Avoid the urge to hibernate by scheduling activities with friends and family. If you have a network of trusted friends who can help you get through your hard time, you won’t have to experience loneliness in addition to any other feelings of depression. You may also inadvertently help someone else through their own depression who is too afraid to ask for it.

4. Stay motivated. A major

source of depression is failing to keep resolutions. Some people acknowledge this and avoid the whole thing by not setting any goals. Instead, set reasonable goals and tell people about them so they can keep you accountable. Feeling a sense of accomplishment and confidence will help battle your depression and keep you going.

5. Stay healthy. Craving carb-heavy foods can also be associated with SAD, but this can lead to more problems as healthier foods are overlooked. Make an extra effort to eat fruits and vegetables. Some sufferers of depression have shown improvement by supplementing vitamin D that they are missing from sunshine, and from supplementing melatonin, which helps regulate sleep. It’s important to speak with your doctor to find out the best method of supplementation for you.

If you have felt depressed for several days or have lost interest in activities you regularly enjoy, it is important you get medical advice. But there are also some things you can do yourself to remedy a case of the winter blues. Here are a few suggestions for beating the blues this holiday season.

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DECEMBER 2017

What to Do When Feeling Stressed W R IT T EN BY SOPH I E R I N G E R

THE HUSTLE AND BUSTLE AND PRESSURE OF EVERYDAY LIFE GETS TO ALL OF US AND AT SOME POINT; WE ALL EXPERIENCE STRESS. IF YOU FREQUENTLY FIND YOURSELF DROWNING IN STRESS YOU COULD BE AT RISK FOR HEART DISEASE, HIGH BLOOD PRESSURE, WEIGHT LOSS OR WEIGHT GAIN (DEPENDING ON YOUR BODY’S PHYSIOLOGY) AND DEPRESSION. So what can be done? Harvard Health Letter said, “Goal setting and relaxation techniques reduce stress and ease the physical and emotional burden it can take.” There are ways to tackle stress. Here are a few ideas to manage your stress:

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1. Know yourself. The first step to managing stress is knowing what elicits the stressful feelings. If volunteering to make a dozen cookies for your son’s bake sell will cause you to feel stressed, don’t do it. Avoid the things that you know will lead you to feeling stressed. If you can’t avoid it learn some techniques that can alleviate the stress. 2. Relaxation. Relaxation techniques are activities that produce a calming effect. These activities can help lower blood pressure, heart rate, breathing rate, and stress hormones. Yoga, deep breathing, and meditation are a few examples of relaxation techniques. Activities don’t have to be long. If you find yourself stressed at work and need a moment to decompress, close your eyes and take a few deep breaths or stand up and do a few stretches. When you are stressed your muscles get tense so stretching is a great way to recharge. 3. Exercise. Exercise increases your body’s production of endorphins, a chemical in your brain that reduces pain and makes you feel happy. Exercise can also be a form of meditation. During a game of racquetball, basketball or just

during a jog you will often find yourself forgetting about your responsibilities and instead focusing on your body’s movements. With the combination of increased energy, improved mood and decreased tension, exercise is a great way to alleviate stress. 4. Diet. During stressful times, we often turn to food for comfort, such as pasta, pizza or ice cream. Ironically, high fat, high sugarfoods are the worst things to eat when we are stressed. The best things to eat to reduce stress levels are low fat, high fiber, and carbohydrate rich foods. Eating a well-balanced diet filled with fruits, vegetables, lean proteins and whole grains will boost your mood, energy levels and immune system to help you kick that stress. 5. Goal Setting. Goal setting is associated to high self-esteem and a positive selfcommitment. When a person sets goals, they feel in control and are optimistic of the future. The goals can be related to any aspect of life such as career, relationships, health and hobbies. Sources: health.harvard.edu, mayoclinic.org, fortune.com

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DECEMBER 2017

6 Ways to Keep Your Brain Fit as You Age WRITTEN BY DR. ANDREA BRANDT, AUTHOR OF MINDFUL AGING

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Whether you want to keep working for as many years as possible or make the most of your retirement, you’ll need your brain in top shape. The best way to remain healthy and vibrant throughout your life is to stay active mentally and continue to learn and try new things. Over the decades I’ve spent working as a therapist in Los Angeles specializing in aging, I’ve developed many tools to help people live their best lives whether they’re 25 or 95. If you want to live your best possible life, try these seven ways to keep your brain fit as you age. 1. GET PHYSICAL You may think of your body and brain as separate. Your body does the literal heavy lifting and your brain the mental lifting and one has nothing to do with the other, right? Wrong! Scientists at the University of Illinois have shown a correlation between one’s level of physical fitness and performance on tests of mental activity. MRIs have even revealed that improved physical health also increased brain volume in areas vital to memory and cognitive skills. Evidence tells us that exercise can even slow the progress of dementia. Becoming and staying physically active isn’t about competing with others or with your younger self. It’s about doing what makes you feel good about you and raises your quality of life now.

2. STAY FIT WITH FRIENDS Loneliness is a quick route to mental decline. Why not combine your need for social interaction with your need for physical fitness? Exercise can be an excellent social activity. Instead of getting together for dinner with friends, go for a long walk or hike. Exercise classes are also a great way to meet new people. Try joining a dance, aerobics, or water aerobics class—especially one geared toward people your age and fitness level.

3. FEED YOUR BRAIN That adage “you can’t teach an old dog new tricks” might be true of dogs, but it’s definitely not true of humans. You definitely can—and should—learn new things for as long as possible. If you don’t use your brain, you’ll start to lose it. What you want to do is look for an activity that requires concentration and brainpower. Learning a new language is one great way to feed your brain. Are you taking a trip soon or do you have a dream destination in mind? There are many websites—some free—that offer language courses. Even if you don’t become fluent, knowing the basics can go a long way toward making your vacation memorable or give you the push you need to make your dream trip a reality.

4. GO BACK TO SCHOOL Maybe you never finished your education because life got in the way, or you wish you’d studied a different subject, or there’s a subject you didn’t develop an interest in until after you graduated. Whatever your reason, it’s never too late to go back to school. Many schools offer individual classes or entire programs for adults, some in person and some over the internet. You’re never too old to learn something new. In fact, the older you are, the more important it is to learn new things.

5. PLAY MORE What we call “play,” researchers call “brain training.” There are many cognitive benefits to playing games. Not only can play enhance your brain’s functioning it can change it for the better. So drop by a bingo night, start a weekly card game with your friends, or do the morning crossword in the newspaper. Who said keeping your brain fit had to feel like work?

6. WRITE YOUR STORY Because of digital media and technology, writing and sharing your writing has never been easier. You can experiment with fiction or poetry, research and write about a topic that’s always interested you, or tell the story of your life. Maybe 100,000 people read your memoir or maybe just one. Either way, writing it will benefit your brain. Whatever you chose to do with the later years of your life, you’ll need a healthy and resilient mind. To keep your brain fit as you age, continue to step into the territory of the new and unknown, day after day. Challenge yourself, stretch yourself, and never stop growing as a person.

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Author Bio Andrea Brandt, PhD, MFT, has over 35 years of clinical experience as a renowned psychotherapist, speaker, and author. In her work, Dr. Brandt reveals positive paths to emotional health that teach you how to reinvent and empower yourself. She emphasizes the mind-body-heart connection as a key to mental, physical, and emotional wellness. A featured media expert, Dr. Brandt has appeared on numerous television programs, radio shows, and podcasts. She is a contributor for Psychology Today and has written blog posts for The Huffington Post, Mind Body Green, Psych Central, and more. Long recognized as a pioneer in the field of treating anger issues, Dr. Brandt is the author of 8 Keys to Eliminating Passive-Aggressiveness, Mindful Anger: A Pathway to Emotional Freedom and her newest book, Mindful Aging: Embracing Your Life After 50 to Find Fulfillment, Purpose, and Joy.

DECEMBER 2017

Couch Shopping THE BEST ONLINE GROCERY DELIVERY SERVICES www.

WRIT T E N B Y SO PHIE RIN G E R

ate the grocery store? Don’t have time to go grocery shopping? Thanks to the many grocery delivery services offered today, you can now grocery shop without leaving the comfort of your own home. Instacart, Amazon, Google, Walmart, and Smith’s all offer the convenience of having your groceries brought to you. Through each service, you must create an account, select the groceries you need, and designate a time and place for it to be delivered! According to the Food Marketing Institute 23 percent of Americans are buying their groceries online.

Instacart

Smith’s

Instacart customers can order their groceries online and have them delivered the same day. Orders of thirty-dollars or more have a standard delivery fee of $3.99, and orders less than the thirty-five dollar limit have a delivery fee of $7.99. You can expect your groceries at your door within two hours. Short on time? Expedited delivery is available through Instacart, too. Instacart makes grocery shopping effortless and can take orders from several stores including Whole Foods, Safeway, and Costco, allowing customers to shop for all of their favorite groceries with ease.

Recently, Smith’s has partnered with Pigeonship (a delivery service) to allow customers to order their groceries online and have them delivered straight to their door. To order online, customers must go to www.smithsfoodanddrug.com/Clicklist and select grocery items to create their shopping cart. Apart from the other delivery services, Smiths doesn’t have a variating delivery charge. No matter the amount the customer spends, the delivery fee will always be $11.95. Through a person’s online account customers can follow the progress of their order and know the exact time of the arrival. Due to this being a new service, it is limited to certain areas. Check your area to see if Smith’s delivery is available to you!

(instacart.com)

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(smithsfoodanddrug.com/Clicklist)

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Google Express (express.google.com)

Google Express, formerly known as Google Shopping Express, supplies free shipping with orders of $35 dollars and orders below the limit are charged a delivery fee of $4.99. Google Express has the most variety in the stores available to shop: Inventory from Walmart, Costco, REI, Whole Foods, Staples, and more are all options. A downfall to Google Express is that your order is delivered in a 3-4-hour time block, compared to other options that have 1-2 hour blocks or allow you to choose the time that you want it delivered.

AmazonFresh

(amazon.com/AmazonFresh) AmazonFresh is also a great grocery delivery service option. How does it work? Amazon Fresh is a pickup and delivery service offered to Amazon Prime account holders. AmazonFresh costs a standard fee of $14.99 dollars a month. All orders over forty dollars are free, and all orders under forty dollar limit have a fee of $9.99. If you’re someone that makes several trips to the grocery store a month, AmazonFresh may be your best option. A benefit to Amazon Fresh is that you can select a specific time for it to be delivered. Customers are permitted to choose if they want their order delivered as a “doorstep delivery” meaning amazon will drop it off at your doorstep, or delivered as an “attended delivery” meaning you are present to answer the door and receive the delivery.

Note: AmazonFresh isn’t currently available in Utah, but there are plans for an Amazon fulfillment center in west Salt Lake City, so that may change. Additionally, since Amazon recently purchased Whole Foods, you can have certain Whole Foods items delivered through Prime Pantry.

Walmart Grocery (grocery.walmart.com)

If you’re looking to save time but don’t want to pay the extra delivery fee, Walmart pick up service may be for you. Create an order online and a Walmart employee will review your order, gather your items, and have them ready for you to pick up. It is easy for you to pull up and pick up your order, skipping the lines and saving time.

Depending on your needs and wants you can assess what delivery service is right for you. If you’re unsure of what delivery service you want to use, take advantage of the free trial periods. AmazonFresh offers one free month trial to test out the service and Instacart offers a free 14-day trial.

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DECEMBER 2017

WELLNESS

ADHD

UNDERSTANDING ADULT

WRITTEN BY STEPHEN V. FARAONE, PHD

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YOU’VE HEARD ALL SORTS OF MISINFORMATION ABOUT ATTENTION-DEFICIT/HYPERACTIVITY DISORDER (ADHD), WHETHER FROM FRIENDS, THE INTERNET, OR UNINFORMED PRESS ARTICLES. “ADHD IS NOT REAL.” “PHARMACEUTICAL COMPANIES INVENTED ADHD TO MAKE MONEY.” “I’M JUST A LITTLE ADD.” “NATURAL SOLUTIONS ARE THE BEST FOR ADHD TREATMENT.”

ADHD in Adults—a Partnership between SUNY Upstate Medical University, the American Professional Society of ADHD and Related Disorders, the National Alliance for Continuing Education, and InQuill Medical Communications—sets the record straight, with evidence-based information and education for both healthcare professionals and the public. ADHD was identified in the late 1700s as a disorder primarily among hyperactive boys. It was thought to “disappear” when their hyperactive tendencies subsided with maturity. Medications are still discontinued in the teenage years because some professionals believe ADHD has disappeared. Because of this belief, statistics now show that there are at least 10 million ADHD adults in the United States alone, 90% of whom are undiagnosed or untreated.

WITH DILIGENT RESEARCH BY THE MEDICAL PROFESSION BEGINNING IN THE 1970S, WE HAVE LEARNED SEVEN IMPORTANT CONCEPTS: 1. ADHD is documented worldwide in a consistent 5% of the population. 2. Sixty-seven percent of ADHD children grow into ADHD adults and seniors. ADHD is heritable, runs in families, and is impacted by physical environment and familial lifestyle. 3. Rates of ADHD are the same in females as males, but are expressed differently. 4. ADHD coexists and is often masked by a number of other disorders—anxiety, depression, spectrum bipolar and autism disorder, substance abuse, alcoholism, obesity, risky behaviors and disorganized lives, working memory deficits, and significant executive dysfunctions that effect personal, social and work success. 5. ADHD medications (stimulants and non-stimulants) are the most effective treatments for ADHD symptoms. Psychological support/training designed for ADHD, and lifestyle modifications, are important adjuncts to medicine. 6. ADHD costs the U.S. economy more than $100 million annually in lost productivity and accidents. 7. ADHD is diagnosable and safely treatable in trained primary care practices.

How do you know if you have ADHD? Evaluate your life against the seven concepts above. Then get screened and diagnosed thoroughly by a primary care physician who knows about ADHD. Personal, work, and family lives are improved with treatment. Research and technology in ADHD improve all the time. There’s also a new ADHD screener that is even more accurate in predicting the presence of ADHD in patients. It should be completed and brought to a qualified healthcare professional for intake and diagnosis.

Stephen V. Faraone, PhD, is Distinguished Professor of Psychiatry and Neuroscience & Physiology at SUNY Update Medical University and a global expert on Adult ADHD.

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DECEMBER 2017

MISCONCEPTIONS ABOUT DYSLEXIA BY DON WINN

o many of us with dyslexia have not felt heard or understood until very recently, with the influx of new data about our condition. One of my personal goals is to promote dyslexia awareness because despite new research about the condition, many misconceptions and inaccurate beliefs are still rampant. Why is it important to set the record straight? Because dyslexia is not something that can be “cured” or reversed by any means: diet, exercises, medication, herbs, or talk therapy. It’s very important to make sure that parents whose kids have dyslexia have realistic expectations for their loved ones and the resources to understand the full scope of their children’s needs. How disheartening it would be for a dyslexic child who had faithfully followed some form of “treatment” if a parent or teacher showed disappointment or frustration because the child’s dyslexia did not “resolve.” The last thing dyslexic kids need is more shame. In one of my older dyslexia-related blog posts, a kind reader sent in her child’s experience with doing some kinesthetic exercises to help integrate both sides of his brain. There are lots of triedand-true left/right brain integration exercises like the one her son benefitted from, and they can be quite effective for a number of situations. In this child’s case, he had been reversing some of his letters when writing, and so was thought to be dyslexic. After the exercises, though, his issues happily resolved. While I’m certainly delighted that her child no longer struggles to write, can all parents of struggling readers/writers expect similar outcomes? No.

MISPERCEPTION #1: “All kids who reverse their b’s and d’s have dyslexia.” Actually that is not the case; science has proven otherwise. Please refer to the Yale Center for Dyslexia and Creativity if you’d like to know more. Personally, I have trained myself to overcome letter reversal in my printing (I can’t write cursive), but I am still quite dyslexic, and have all its other complications, I assure you! In addition, not all dyslexics reverse similarly-shaped letters. Therefore, kinesthetic exercises or other techniques which can potentially help some struggling students to strengthen left/ right brain activity will not remedy dyslexia. It is also not a dietary problem. No amount of bone broth, medicinal herbs, green juices, or other wholesome foods will reverse dyslexia. While I eat an unprocessed diet with plenty

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of plant foods, and encourage others to do the same, it’s not because I believe that food impacts dyslexia.

MISPERCEPTION #2: “Dyslexia can be outgrown.” Nope. Kids with dyslexia are not developmentally delayed, nor is the problem temporary. Dyslexia is a life-long difference in the way the brain processes information.

MISPERCEPTION #3: “Dyslexia is really about social anxiety or lack of maturity.” Not a chance. Having a student repeat a grade and teaching him/her the very same way will not improve the student’s skills. Social maturity will not improve the student’s ability to read. Like many of you, I repeated first grade, which left me even more behind and plagued with lower self-esteem than ever.

MISPERCEPTION #4: “People with dyslexia see things backwards, therefore dyslexia is a vision problem.” No, people with dyslexia do not “see” things backwards; our brains process language information differently. Vision therapy does not improve dyslexia.

MISPERCEPTION #5: “Kids with dyslexia are lazy. They just need to try harder.” This is one of the most poisonous. To decide that dyslexic kids have character issues, or aren’t motivated enough to do good work is profoundly harmful. Lack of awareness about the disorder among educators and parents has often resulted in kids being branded as “lazy.” Nothing could be farther from the truth. Instead, the findings of fMRI studies provide evidence that people with dyslexia are not poorly taught, lazy, or stupid, but have an inborn brain difference that has nothing to do with intelligence. If students with dyslexia do not receive the right type of intervention and/or classroom accommodations, they often struggle in school—despite being bright, motivated, and spending hours on homework assignments. In almost all cases, kids with dyslexia are actually working much harder than their peers, and should be acknowledged for doing so.   Don M. Winn is a multiple award-winning children's author and dyslexia advocate. He has been writing for over 20 years. As a dyslexic, who well knows the challenge of learning to love to read, Winn's goal is to write books that are so engaging they will entice even the most reluctant or struggling reader.  His blog archives are available at www.donwinn.com.

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DECEMBER 2017

WELLNESS

past a

bl e ak BEGINNING Architecture student Shani Summers overcame immense hurdles to discover a bright future.

Born with VACTERL Association, a condition that left her without thumbs and radius bones, short forearms and hands bent inward from the wrists, Shani Summers had hurdles to overcome. But when her parents discovered a year later that Shani was deaf, the challenges compounded. Her condition made sign language difficult, so at age 7, Shani’s parents gave her the choice to get a cochlear implant - and she took it. While hearing aids make sound louder, cochlear implants do what the inner ear would do if it wasn’t damaged, which is to provide sound signals to the brain. These implants don’t restore normal hearing, but give useful representation of sounds so that a person can understand speech and other environmental cues. Eleven years of mainstream school later, and Shani graduated high school with honors and a 4.148 GPA, and entered Brigham Young University in fall 2016 to pursue a career in architecture. She was just awarded a scholarship by Cochlear Americas in recognition of her perseverance. We got to ask Shani some questions about her life, which was very inspiring:

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Tell us about home life, how your family handled/handles having a deaf member of the family. What stands out from your childhood? Because I had so many other health problems, my family wasn’t really impacted by my being deaf. In fact, they didn’t find out I was deaf until I was 9 months old. I just had so many other problems, it was just one more for my family to deal with. However, they started learning sign language, taking college sign language classes and teaching me sign language. Many members of my family learned sign language. What really stood out from my childhood was that I had to learn every individual person’s sign language in my family and with my friends. Many of them had their own style of signing that I had to learn. It has been fun and I felt very loved. Everybody cherishes me because I am special. I wasn’t supposed to survive, according to my mom’s doctors. I was a miracle baby.

What are your thoughts on communication in general? In my experience, having to work harder for something often makes us value it more. Is that how you feel about communication? I think communication is essential for everybody. We need to cherish communication. Some people do not take it seriously. Communication is very important to me. I often felt a little lonely throughout my life because I knew I would never get the full potential of being able to communicate as hearing people do. However, with my Cochlear Implant, I am able to have good one-on-one conversations with some people. In my experience, the person I am talking to and I have to be very patient with each other. But because of our patience and hard work, the conversation is precious and stronger relationships are built as a result.

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What do you have to say to people who feel disadvantaged in life?

We are inspired by your academic achievements. Why architecture? What’s driving you now?

Many times in my life, I felt frustrated at myself. I wished so much that I could have had a regular life like others I saw every day. I thought it wasn’t fair. However, I finally realized that because of my trials and disability, I can have a different life than others. I can see the love others have for me. They all see me as a special person that they cherish so much. We are just different, so of course we live our lives differently. Being different doesn’t change who we are. We are still wonderful people, full of potential. We just need to find our potential in our own way. We need to find our own way to be successful and have a beautiful life.

I chose architecture because of my love for math and art and because I am pretty proficient with computers. I also have dreamed of building amazing architecture that many people can admire. Building always intrigued me as I was growing up. I loved putting together furniture, shelves, building tree houses and doing other projects with my father. I have always thought that I want to influence others to be like me. Even though I am deaf and disabled, I am able to dream big and want to be successful. I want to encourage others who have challenges in their lives to never give into their disabilities or limitations. Anyone can be successful if they try hard enough, no matter if they have disabilities or not.

What are some things that helped/help you see a bright future?

Outside of academics, talk to us about your life now. Are you living in dorms? What challenges do you face now?

Some of the things that help me to see a bright future are my family, best friends and God. My family raised me to become an independent woman. Everything they did for me was to teach me to become independent. They knew I had the potential to go out there into the real world someday. And this past year, I did. During the hard times, my best friends help me through my doubts and fears. God has especially helped me throughout my life, especially when I feel alone. With God, I know I’m never alone. I also know God is watching over me as I pursue my future dreams and that He will help me in every possible way. My whole family and my best friends are also cheering for me and help me so much as I live my life.

I am living in the dorms at BYU. I am pretty busy running around with my fabulous hall mates. We hang out a lot. I also have some cousins here at BYU, so I hang out with them sometimes. On the weekends, sometimes I go to my aunts’ houses to see my family. It’s really nice to have family close by. I also play soccer with any opportunity I find, because I absolutely love soccer. I face many challenges here and there, but with my family and best friends’ help, I am able to push through my challenges. I’m always thankful for all the people who help me. It is sometimes hard to decide between doing many wonderful things, but sometimes decisions must be made.

What was the impact of cochlear implants for you?

Where do you see yourself in 10 years?

I underwent a cochlear implant surgery when I was 8 years old. Since then, my cochlear implant has helped me to be able to survive in the hearing world. Because of my hands, I’m not able to sign very clearly so I wouldn’t be able to communicate very efficiently in the deaf world. Because of my cochlear implant, I have learned to also speak pretty efficiently. I love the hearing world and have made so many precious friends. Through hearing people speak, reading lips and being able to speak back, I am able to communicate with hearing people and I am extremely thankful.

I hope that I can be a person who inspires many people. It might take longer than 10 years, but I want to be that person someday. I want to help as many people as possible. If I become an architect, in 10 years, I hope my buildings will be able to help people. If it provided inspiration for others, it would make me happy. In 10 years, I’d also love to have a family, where I can teach my children to become strong and independent grown-ups.

What Does It Sound Like to Hear With Cochlear Implants? Cochlear implants don’t restore perfect hearing, but do allow those with profound hearing loss to be able to recognize speech and hear every day things. They are placed with surgery, and generally therapy is required to help a person learn how to recognize sound. What Shani and others hear with these implants is a representation of the sounds in their environment. It can be described as tinny or robotic, but sufficient for comprehension.

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DECEMBER 2017

H O M E & F A M I LY

FUN & GAMES W RITTE N B Y A L I S S A W E L LER L IVE W E L L U TA H .O R G

TO MAKE GROCERY SHOPPING EASIER SURVIVE GROCERY SHOPPING WITH KIDS BY USING THESE TIPS: Making shopping fun for your kids will make shopping more fun and easier for you too! Check out these 11 entertaining and educational activities to keep kids busy at the grocery store. While some of these take a little planning and preparation, it is worth laying the groundwork to transform shopping with your family from dreaded and stressful to enjoyable and painless! (Although the activities are grouped in specific age categories, many can be used for a wide range of ages.)

SHOPPING WITH LITTLE ONES 1.

When young children get to help pick out produce and other items, it makes them feel like part of the team, and they are more likely to eat what they pick out, too! Make sure you give them choices you can live with, such as, “Broccoli or cauliflower?” You can also combine this activity with the matching game (#7 below) to make it more exciting. You can help your children feel important by asking them to help carry things, either while walking or while riding in the cart. They can have items they are in charge of until checkout. If you feel crafty, you might enjoy making a “grocery game” for your child to take on each shopping trip. This can be used with toddlers as well as preschoolers, or pictures can be replaced with words for beginning readers.

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SHOPPING WITH PRESCHOOLERS 4.

Play “I Spy.” Before entering the store, let children pick out a specific color, shape, number or letter and see howmany of the object they can find while shopping. Compare from trip to trip to see what things are most common in the store.

Play alphabet or letter scavenger hunt. Write out letters of the alphabet (or draw shapes or colors for younge children) on a paper, and let children cross off each one they find. If this doesn’t last long enough, you can have each letter, shape or color listed multiple times.

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Play a matching game. Put pictures of products your family often uses on cards (you may want to laminate these for use on other shopping trips). Good sources for pictures are store ads and coupons. Let children match these cards to the products at the store. Each time they find a match, they turn the card into you. It’s fun to see how many they can match each time.

Play a guessing game. Give hints about what you are going to get next and see if the kids can guess what it is before you get it off the shelf.

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

SHOPPING WITH SCHOOL-AGED KIDS 8.

Put them in charge of the shopping list. Make a shopping list on your tablet, phone or on paper, and put your child in charge of crossing items off as they are put in the cart. For younger kids you can use pictures for the shopping list instead of words.

Have your child sort the groceries as you put them in the cart. They can sort by category, such as by food group (fruits and veggies, grains, protein, dairy/calcium), by color or by size. Let them choose categories to put things into.

10. If you have multiple kids to wrangle, play grocery bingo! Each child gets a board and they mark off items they see as you walk around the grocery store. The first to mark off five in a row wins! Below are several options to make your own bingo cards or download free cards to print. Make bingo boards with pictures using clip art, Google image search or cutting out pictures from the grocery flyer.

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These blogs each have two to four grocery-themed bingo cards you can download and use: U Create, Louisville Family Fun, Life Love and Thyme

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If you laminate the cards or put them in sheet protectors, you can use dry erase markers to mark off items and they can be used again and again.

MIDDLE SCHOOL AND ABOVE 11. This is a great time to guide your children in learning to shop for the best deals at the grocery store. Have them help create your shopping list, using store ads and coupons if possible. Teach them how to look for unit pricing on the shelf tags at the store, as well as how to figure it out for themselves so they can do the calculations if unit pricing is missing on the shelf or not shown in equivalent units.

These activities can make your trips to the supermarket more pleasurable for the whole family. Have fun, and maybe enjoy singing a song in the car on the way! Facebook.com/HealthyIdaho

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

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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.

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NUTRITION

Seasons Eatings Cranberries More than just holiday fare.

Antioxidants

The red color of cranberries may make them a holiday tradition, but the antioxidants they contain make them healthy. Cranberries contain several different antioxidants, which may help with the fight against heart disease, several forms of cancer and prevention from urinary tract infection.

Studies show

A recent study published in The Cochrane Library looked at consumption of cranberry juice and occurrence of urinary tract infection and found women who consumed the juice daily for six months were half as likely to develop infections.

Prevention

In addition, new research in animals has shown that cranberry juice may prevent blood clotting and increase the diameter of blood vessels, making it less likely that clots will cause heart attacks and stroke. While more research is needed, you can definitely

For the Holidays

benefit from including cranberries as part of your holiday fare for tradition and nutrition.

Ever wonder why cranberries are the highlight of our holiday tables and spreads? Cranberries are harvested in the fall, making it a holiday favorite. And aside from the various health benefits, cranberries make a tasty ingredient in many holiday dishes. It is rumored that the cranberry was a very important part of Native American Indian culture, and they called it "ibimi" which means, "bitter berry." It used for medicinal purposes and dye. It is very likely that the bright red fruit was on the first Thanksgiving table. It is safe to say that this tradition originated and was passed down to us from our ancestors.

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DECEMBER 2017

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