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06.13
®
IDAHO HAIL THE MALE
VOLUME V, № 6
EDITOR'S NOTE This month's Editor's Note explores the effectiveness of the universal theme of quality vs quantity time.
THREE DADLY SINS. Despite the best intentions of every father, mistakes happen, and children pay the price.
THE PERCEPTION OF TV FATHERS What’s true about media portrayals, and what’s harmfully false.
GOING BLOKE Fifteen ways men can go male, jump in and just do it themselves.
MALE AILMENTS Unfortunately for males, their sex seems to be more diseased than the other, on average, which is blamed on everything from genes to stubbornness.
FITNESS TRAINING FOR THE 1/2 crossing the finish line starts weeks before race day as you make these physical and psychological changes necessary to condition your body and mind to finish.
HOW TO RUIN YOUR WORKOUT As long as you’re breaking a sweat, the workout is good, right? Wrong. Here are 5 ways people squander their time at the gym.
WELLNESS A SCAMMABLE MIND Gone are the good old days when people stole your wallet and you were out a few dollars.
WHAT POPEYE DIDN'T KNOW Popeye first taught Americans the power of health foods in the 1930s, but a new wave of interest in leafy greens has washed up on the health foods shore.
GOING PRIMAL the Primal Blueprint diet is different; it avoids the common pitfalls of other diets by flexibly customizing to anyone’s body type and being simple and enjoyable enough to be a lifestyle, not just a temporary diet.
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Therapy Preschool Handwriting Clinic Pragmatics Group
Mountain Home: 245 N. 3rd E. Mountain Home, ID 83647 208-587-8255
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Healthy
EDITOR'S NOTE
IDAHO
SUMMER TIME SOMETIMES MORE IS MORE. As I think about my father this month, I realize that I want to spend more time with him, really doing just about anything. Time is so valuable; time together, even more so. I’ve heard the rhetoric about quality and quantity, and I feel the optimal mix is a healthy blend of both. Most parents admit it’s important to spend ‘quality’ time with their kids, but also admit that spending quality time is challenging. I’m still trying to define ‘quality’ time. Does simply driving from point A to point B together count? What about time doing chores, doing homework, or simply watching television together? Which is higher quality time— watching your child perform a sport, or playing a sport with them? Working together or playing together? That is the question. In a recent study of parents and caregivers, 94 percent drew a correlation between the quantity of ‘meaningful time’ adults spend with children and the way kids handle major issues, including discipline and substance abuse. Drawing a connection between meaningful time and child behavior is one thing, but actually taking the time to discuss major issues is another, according to a study conducted by the Pennsylvania-based nonprofit group KidsPeace. The study found 54 percent of participants saying they ‘had little or no time,' or wished
WITH WRITTEN BY JOHN A. ANDERSON, EDITOR IN CHIEF
they had more time, to spend in physical activities with their kids, such as taking a walk or playing catch. Dr. Alvin Poussaint, a Harvard psychiatrist who helped oversee the study, says about 3 1/2 million households —representing 7 million youngsters—spend an hour or less a week in a physical activity with their children. Alas, good intentions generally get sidelined by parents work schedules and other demands. So, where does this leave us? Apparently quantity time is the weightier factor, the scarce commodity. So many of us just need to take time to spend with our kids—doing anything. We need to make quantity time. It is my observation that virtually any quantity of time can quickly become quality time. Communication and making a connection is the key to creating quality in the time we spend with each other. Driving from A to B can easily be quality time if we turn down the tunes and talk. Talk radio, in all it’s flavors, is high food for fodder, but hardly a tie that binds a relationship in the long run. Shuttling your daughter from school to dance isn’t quality time when Def Leppard, Dr. Laura, or the daily news is all we hear. For that matter, neither is dinner and a movie fertile ground for making a quality connection. You get the point. C.T. O’Donnell, the president and CEO of KidsPeace, said the most important thing a parent can do to connect with their child is to be aware of the situation, recognize a child’s need and find a way to act on it. “They can listen to their children. They can talk, not to their children, they can talk with their children. They can take walks in the park. They can spend meaningful, interactive reading time with their kids,’’ O’Donnell said. This month as we welcome the summer of 2013 and budget the nice outdoors with our normal hectic schedules, take the time to make time. Whether it’s more about quality or more about quantity isn’t really a question at all. Either way, it’s about time. Spend it wisely.
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®
JUNE 2013 VOLUME V, № 6 EDITOR-IN-CHIEF
John A. Anderson | editor@healthy-idaho.com PUBLISHER
Kenneth J. Shepherd| ken@healthy-idaho.com SALES AND MARKETING
Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 Kristi Hendry 208.703.7448 sales@healthy-idaho.com DESIGN EDITOR
Phillip Chadwick design@healthy-idaho.com MANAGING EDITORS
Michael Richardson | Emma Penrod editor@healthy-idaho.com ASSOCIATE EDITORS Kelsey Katcher | Whitney Lewis ONLINE EDITOR
Dallin Law | dallin@healthy-idaho.com DIRECTOR OF OPERATIONS
Sandy Wise | 866.884.3258 sandy@healthy-idaho.com CONTRIBUTING WRITERS
Gail Morrissey, Jessica Hagy, Heather Hooke, David Joachim, Brooke Kittel, Wayne Larsen, Colette Bouchez, Patty Trela, Steven E. Warren CIRCULATION Healthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations. Healthy Idaho Magazine is also mailed to all doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.
Healthy Idaho Magazine info@healthy-idaho.com 866.884.3258 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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Anne Audain, Olympian & Chief Inspiration Officer, FitOne
FitOne… the evolution of the Women’s Fitness Celebration
In 1993, Women’s Fitness Celebration cofounder Anne Audain had a vision to inspire women to come to the starting line and finish a 5K. Over the last 20 years since the event’s founding, there have been awe-inspiring leaps in the participation of women in run/walk events from 5Ks to marathons and beyond. In December of 2001, St. Luke’s became the presenting sponsor of the Women’s Fitness Celebration. In collaboration with Anne, St. Luke’s identified an even greater opportunity to move the event forward. Under the leadership of Kristin Armstrong, St. Luke’s executive director of community health, and Heather Hill, event director, the idea of FitOne was born. FitOne is committed to providing further opportunities to inspire women, children and families to become active participants of fun, healthy living – ultimately building healthier communities. Being fit is not a destination; it is a way of life. At FitOne, our mission is to inspire women and families to come to the starting line every September and encourage progressive steps in a journey toward better health. In addition to the picturesque 5K run/walk through downtown Boise and the two-day FitOne Expo, this year’s event will also include: the new Family Wave presented by Chobani and an all-new women’s only 9K. But this is just the beginning. In 2014 FitOne will introduce a women’s only half marathon. FitOne is poised to become Idaho’s premier community event, organized for the benefit of participants and the promotion of health and fitness.
Our Beneficiary: St. Luke’s Children’s Hospital
FitOne will benefit St. Luke’s Children’s Hospital, which will allow Idaho’s only children’s hospital to provide essential care
and programs to our communities. St. Luke’s Children’s Hospital is not-for-profit, and treats everyone regardless of their family’s ability to pay. Every child deserves the best care, and thanks to your support of FitOne, more kids will receive the diverse care they need, right here at home.
How can you help? 1. 2. 3.
You can create a personal fundraising page Your team can create their own team fundraising page You can join the St. Luke’s Children’s Hospital Team
Imagine
if we have
10,000 participants, and every event participant raises $100 in addition to their registration fee, we could raise an estimated $1 million dollars to support the exceptional care and programming provided by St. Luke’s Children’s Hospital!
Individuals and team participants are not required, but are encouraged to create online fundraising campaigns in support of St. Luke’s Children’s Hospital. Share your commitment to the health of Idaho children with your family, friends, and co-workers. Join the St. Luke’s Children’s Hospital Team. It’s open to everyone! Your SLCH team registration fee will include an automatic $10 donation to benefit St. Luke’s Children’s Hospital. Join the St Luke’s Children’s Hospital team and receive a special event shirt in honor of your participation! Simply click on the link to register at FitOneBoise. org, and join the team from the dropdown menu.
FitOne Expo at Boise Centre
Thursday September 19th – 10:00 am to 8:00 pm Friday, September 20th – 10:00 am to 8:00 pm Bring an abundance of energy, because the FitOne Expo is like no Expo you have ever attended! The FitOne Expo combines all elements of what makes life fun for you and your family and will move you along the journey to healthy living! The FitOne Expo is free and open to the public. At the Expo you will receive Gregory Janos, MD, Executive Medical Director, St. Luke’s Children’s Hospital
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Healthy-Idaho.com
Photos courtesy of Lisas Eye View - www.lisaseyeview.com
nutritional tips and sample yummy goodies in the “Fuel Up Lounge presented by Idaho Dairy Council.” Find your favorite vendors along “Indulgence Alley,” and with more than 100 vendors in the “Mind, Body and Spirit” area, you will be fired up for the race. Because we want fitness to become an integral part of your healthy year-round lifestyle, we’re introducing an opportunity to “Know Your Numbers.” SelectHealth, in collaboration with St. Luke’s will offer FREE health screenings for registered 5K and 9K participants.
Volunteer!
We love our volunteers! A team of approximately 1,000 volunteers is essential to the success of the FitOne 5K, 9K and Expo. Volunteers greet attendees and hand out race packets at the FitOne Expo. They also help with set up, keep our courses safe and hand out water during the 5K and 9K run/walk events. We consider every volunteer an integral member of our team. For more information on the FitOne Volunteer Program presented by KeyBank, and group volunteerism opportunities, please visit FitOneBoise.org or email volunteer@fitoneboise.org.
Kristin Armstrong, 2x Olympic Gold Medalist & St. Luke’s Executive Director of Community Health
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fit / workout
Top Five Ways to Ruin Your Workout As long as you’re breaking a sweat, the workout is good, right? Wrong. Here are ways people squander their time at the gym.
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For a certain amount of time after a workout, your body is primed to metabolize certain nutrients. An important part of a workout is nutrition, so don’t neglect it.
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Bad Form This can be especially damaging when lifting weights. For example, squats can seriously injure your back if your feet aren’t aligned properly, and if you don’t maintain proper curvature in the lower back.
HEALTHY IDAHO JUNE 2013
Doing Steady-State Workouts Too Often Not everyone wants to be a body builder, but doing some muscle work along with your cardio is important. In connection with this, don’t let your steady-state workouts, like runs, become to easy. Maybe you’ve exercised four times this week, but the better question is: Have you exerted yourself four times this week? Have you done workouts or work-ish-outs?
Hurting Your Back With Sit-Ups Sit-ups place intense loads on spinal disks, which can mean injury. Better core work involves planks, which means taking a position which you hold for a certain amount of time. Try lying on your stomach, and then lifting yourself up on your forearms and toes, maintaining a straight frame. Hold it for a minute, and feel the core burn.
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Replenishing Your Body at the Wrong Time
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Never Using Free Weights Using machines to lift weights does provide one benefit: you’ll never drop a dumbbell on your face. But avoiding free weights means avoiding many exercise bonuses. When you are using free weight, you have to control your own range of motion, which requires the use of additional muscles, like in your core, for stability. Machines generally focus only on select muscle groups.
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.
>> Advisor FITNESS
DEMYSTIFYING PROTEIN Protein. Bodybuilders and dieters alike gravitate towards this macronutrient to obtain lean muscle mass, weight loss and improved health. What is the role of protein in our bodies, what are the best sources and, more importantly, how much is safe and appropriate?
• Beef
Protein Function
• Wheat gluten
Proteins, made from chains of amino acids, control almost every cell function in our body. They form the major structural component of our muscles, brain, nervous system, blood, skin and hair. They are the vehicles that transport vitamins, minerals, fats and oxygen throughout the body. They are also vital to maintaining acid-base and fluid balance. Proteins are essential for the proper functioning of antibodies that fight infection, the regulation of enzymes and hormones, and growth and the repair of body tissue.
Protein Sources
There are 20 amino acids. Humans can produce 10. The remaining 10 amino acids that humans cannot produce, referred to as essential amino acids, must be obtained from food sources. Unlike fats and carbohydrates, amino acids cannot be stored in the body for later use. They must be ingested everyday via food sources to be utilized. Generally, animal products contain all of the ten essential amino acids, called complete proteins. Plant foods do not and are thus considered incomplete proteins. One notable exception to this rule is soy, which is a plant-based complete protein. You can boost protein quality and get all the essential amino acids you need by combining complementary incomplete plant proteins.
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HEALTHY IDAHO JUNE 2013
Excellent combinations of incomplete plant proteins include grains with legumes (i.e., rice and beans), grains with dairy (i.e., pasta and cheese), or legumes with seeds (i.e., falafel).
• Black beans • Peanuts
Protein Recommendations
• Whey (the liquid that remains after milk
Consumption of protein immediately after exercising helps repair and synthesize muscle proteins. Many well-intentioned gym goers habitually consume far more protein than they need. Protein consumption beyond recommended amounts is unlikely to result in further muscle gains because the body has a limited capacity to utilize amino acids to build muscle. Additionally, too much protein can put excessive stress on the kidneys.
• Casein (gives milk its white color)is slowly
So how much protein do you need? To figure out your needs, simply multiply your weight in pounds by one of the following:
The proteins with the highest amino acid levels are: has been curdled and strained) is rapidly digested and absorbed by the body. It is excellent for stimulating muscle protein synthesis. You can obtain whey via dietary supplements/powders. It is also an additive in many food products.
released into the bloodstream, sometimes lasting for hours. Some studies suggest that combining casein and whey may produce the greatest muscular strength improvements after an intensive resistance training program. You can obtain casein via dietary supplements/powders and cottage cheese.
• Eggs • Milk • Soy protein is often added to nutrition bars, cereals and yogurts, sports drinks, health beverages and infant formulas.
• • • •
Sedentary adult: 0.4 Active adult: 0.4-0.6 Growing athlete: 0.6-0.9 Adult building muscle mass: 0.6-0.9
ABOUT THE AUTHOR Brooke Kittel
Treehouse Athletic Club 801-553-0123 TacFitness.com Healthy-Idaho.com
fit / protein advice
Protein powder?
No superpowers here. The typical American’s diet provides more than 100 grams of protein per day, nearly twice the 50 grams recommended for the average adult.
CERTAIN FITNESS CIRCLES MAY SWEAR BY THEM, BUT PROTEIN SUPPLEMENTS AREN’T LIKELY TO BUILD MUSCLE MASS OR PROMOTE WEIGHT LOSS ON THEIR OWN, NUTRITION SCIENTISTS SAY. In fact, protein is abundant in most Americans’ diets, and protein deficiency is extraordinarily rare, according to Joan Benson, an assistant professor with the College of Health at the University of Utah. The typical American’s diet provides more than 100 grams of protein per day, nearly twice the 50 grams recommended for the average adult.
adult’s diet at 15 to 30 percent of the total calories consumed, Benson says. This is a good formula for maintaining health, especially if it puts calories from fat at 25 to 35 percent. On a 2,000 calorie diet, a good number for the average man interested in maintaining his current weight, that’s about 300 to 600 calories from protein.
protein intake near 30 percent to maintain muscle mass.
This overconsumption isn’t necessarily harmful, but extra protein beyond what the body needs will not build muscle mass and may lead to weight gain, according to WebMD. Protein, like both carbohydrates and fats, is simply stored away as fat when the body has leftovers.
“That’s a couple of glasses of milk, a chicken breast, and a threeounce patty of lean meat at night,” Benson says.
These shakes do not need to be extraordinarily high in protein— about 21 to 24 grams of protein should suffice—but they should contain a high-quality protein, such as whey protein, and should be low in fat. They don’t need to taste horrible or cost a fortune to be effective. Instant breakfasts, or even chocolate milk can be good options, Benson says.
Recent studies place the ideal proportion of protein in an average Facebook.com/HealthyIdaho
For the most part, Americans don’t need to seek out additional protein to supplement their daily diet, Benson says. However, there are exceptions. For example, endurance athletes, such as marathoners, should keep their
Body builders also benefit from regular protein supplements. Drinking a protein shake within an hour of exercise helps the body repair muscles and promotes the creation of lean body mass, according to Benson.
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Training for a
Half Marathon 13.1 Completing a half marathon is a feat of strength, endurance, and mental fortitude that warrants respect. But the increasingly popular half marathon is a race approachable enough for almost any dedicated first-time racer to succeed. Aside from the inherent bragging rights, finishing 13.1 miles is an accomplishment that pays dividends in increased health, planning, and dedication. But before any of that can happen, crossing the finish line starts weeks before race day as you make these physical and psychological changes necessary to condition your body and mind to be strong to the finish.
GLYCOGEN STORAGE
TRAINING DAYS
has it in it to make it, but you need to convince it. Running consistently develops the mental stamina so essential to finishing the race.
Your body is typically only equipped with enough available energy in your muscles to power you through a couple hours of moderate exercise. As you train, your body develops greater stores of glycogen, allowing you to run further distances and for longer periods of time without hitting the wall.
TOUGHNESS
The physical pounding of running takes a toll on your body, and many runners drop out of races because of leg pain and discomfort. As you train, your feet, joints, tendons and muscles are strengthened to cope with the jolting and jarring impacts.
MENTAL DISCIPLINE
At times running another mile or climbing another brutal hill is a mind game; your body
Depending on your current fitness level, you’ll need about 8–12 weeks to properly train for a half marathon, which requires significant planning and dedication. Summer vacations and tempting distractions will be everpresent. Remember your half-marathon goals and keep consistent to your set plans.
Training for marathons is usually based on a weekly schedule involving three different kinds of days: rest days, training days, and the long weekend run. Your weekly goal is to slowly increase both your total mileage run and your maximum single-run distance. During the week, alternate running with rest days or cross training. On your running days, map out your runs (use a helpful website like runmyroute.com) to ensure a good distance, but also include
SAMPLE 10-WEEK HALF MARATHON TRAINING SCHEDULE Week Mon Tue Wed Thu Fri
Sat Sun Total
1
4 mi.
3 mi.
Rest
3 mi.
3 mi.
Rest
Rest
13 mi.
2 3 Rest 4 3 Rest 5 Rest 15 3 3 Rest 4 3 Rest 6 Rest 16 4 3 Rest 5 3 Rest 8 Rest 19 5 3 Rest 5 3 Rest 10 Rest 21 6 4 Rest 5 4 Rest 11 Rest 24 7 4 Rest 6 4 Rest 12 Rest 26 8 4 Rest 5 4 Rest 9 Rest 22 9 3 Rest 4 3 Rest 8 Rest 18 10 3 Rest 3 Walk 2 Rest 13.1 Rest 21.1 16
HEALTHY IDAHO JUNE 2013
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variety where you run. Many training programs fail because they were too repetitive, so don’t run around the same neighborhood every day. To combat boredom, also consider cross training doing swimming or cycling for about the same period of time as you would run one of your training days.
REST DAYS
Take your rest days seriously; your body needs to rest so it can build up muscle between runs. Counterintuitively, you need rest to get stronger. Use these days to proactively prevent injury from happening by icing any sore shins or knees. Yoga, stretching, and walking are good activities, as is any low-impact and nonstrenuous sport.
THE WEEKEND LONG RUN
At the end of each of your training weeks, complete a distance that challenges you; your goal is to push your body
a little further than it’s gone before. However, this isn’t a death march, as your goal is to run progressively longer distances, not cause injuries that will set your training back. For a half-marathon, you should work your way up to a long run of about 8 to 10 miles for at least two weekly runs before the big day. During these long runs, try to pace yourself so you know what your body is capable of. An extremely common mistake is to begin the race too fast during all the anticipation of race day. Knowing your body’s limits allows you to pace yourself like the best racers do—start conservatively and make your second half faster than your first. You’ll make those last miles triumphant instead of torturous if you become familiar with your limits on these runs. Remember that you should be always thinking of the
race day during these longer runs. Recreating the race day routine is mentally and physically important to performing your best on the day that counts. What clothes, shoes, and socks work best? What sports drinks, if any, work best for you? and will they supply that kind at the race? What should you eat for breakfast? Also, training in the early morning is a good idea, because your body will be used to waking up early, which is when most races start. www.runmyroute.com/">runmyroute.com</a> newsinfo.iu.edu/web/page/normal/13735.html www.marathonrookie.com/half-marathontraining.html www.halhigdon.com/training/51131/HalfMarathon-Novice-1-Training-Program www.runnersworld.com/race-training/runnersworld-half-marathon-plan-beginners-14-weeks
Utah’s Best Half Marathons Already ready? Hurry and register for some exciting June races. June 1 Thelma & Louise Half Marathon Follow journey of outlaws in beautiful red rock canyons in Moab, UT. www.moabhalfmarathon.com June 8 ASEA Utah Valley Half Marathon Enjoy Provo Canyon’s waterfalls and rivers and end in historic downtown Provo. www.utahvalleymarathon.com June 15 AF Canyon Half Marathon Benefit cancer patients who need financial assistance and enjoy the canyon’s beautiful scenery. www.afhalfmarathon.com June 28 Provo Midnight Run Grab your glowsticks and run a half on the Provo River Trail System. www.legacymidnightrun.com Need a goal? Star training now for one of these half marathons. Sept 7 Nebo Half Marathon Run one of the fastest half marathons down Mount Nebo. www.facebook.com/nebohalf Sept 14 Big Cottonwood Half Marathon Enjoy views of the canyon’s sunrise through the changing leaves as you run down Big Cottonwood Canyon. www.bigcottonwoodmarathon.com Sept 21 Uintah Half Marathon Run inspired with the beautiful fall aspens in Dry Fork canyon. www.uintahrecreation.org Sept 28 Utah Half Marathon Tour historic Salt Lake City and complete a marathon at the same time. www.utahmarathon.com Oct 5 St. George Marathon Experience one of the best organized marathons in the country while enjoying the best scenery Southern Utah offers. www.stgeorgemarathon.com
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ALLERGIST PROVIDED ASTHMA CARE LEADS TO: 76% Fewer E.R. Visits 77% Less Missed Work/school 77% Fewer Hospitalizations 45% Fewer Sick Visits The Allergy Group delivers friendly, competent, and experienced medical care for allergy, sinus, asthma, and related medical problems. Dr. Callanan is a board-certified physician in Internal Medicine and Allergy/Immunology, practicing Allergy in Boise since 1971.
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Idaho Urologic Institute Three Locations to Serve You. Meridian, Boise, and Nampa.
Idaho Urologic Institute, PA is setting the standard for urologic care in the Treasure Valley and is dedicated to comprehensive urologic care for men, women, and children. The Institute includes: • • • •
Outpatient Surgery Center Clinical Research Radiation Oncology Outpatient Imaging
• Full-Service Reference Lab • Comprehensive Infertility Lab
Our AUA Board-Certified Physicians:
For More Information:
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Cynthia A. Fairfax, M.D. William H. Fredriksson, M.D. John A. Greer, M.D. Dawn K. King, M.D. Eric W. Klein, M.D.
Helen J. Kuo, M.D. Stephen J. Miller, M.D. David B. Rice, M.D. Todd M. Waldmann, M.D. Joseph H. Williams, M.D.
2855 E. Magic View Dr., Meridian • 222 N. 2nd St., Suite 115, Boise 1613 12th Avenue Rd., Ste. B, Nampa
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3
Three DadlySins THE ENEMIES OF SUCCESSFUL FATHERHOOD EXPLAINED
“Fatherhood is great because you can ruin someone from scratch,” joked political satirist Jon Stewart. When men become dads, a weight falls on their shoulders (sometimes literally—piggy-back rides), a weight that can be shrugged, boldly born or accidentally fumbled. Despite the best intentions of every father, mistakes happen, and children pay the price. Here we explain three paternal pitfalls to avoid, so you can be the rock your child needs. 20
HEALTHY IDAHO JUNE 2013
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Comparing your child to other children It is almost impossible to avoid. You see a someone’s kid hit a home run, get an A or do his chores, and there is always part of you that wishes it was your child. But child-to-child comparisons do more harm than good, says Russell A. Isabella, University of Utah Family Consumer Studies Department Chair, and reveal self-doubt in parents.
“Inherent in the tendency for parents to compare their children is a lack of confidence in the job they are doing as parents,” he says. “If you compare for the sake of trying to prove to yourself that your child is better than other children, what does that say about your insecurity as a parent?” Each child develops under a unique combination of influences, in a world different even from their next-door neighbor. Comparing is like critiquing a Snickers under the standards for a KitKat. Children who are given appropriate autonomy will be a “wonderful mixture” of genetic predispositions and what they have learned from experiences with caregivers and an expanding network of relationships, Isabella says. Healthy-Idaho.com
2 Letting Mom do all the work So you aren’t the dad who comes home from work, grabs a beer, flips on the TV and zones out until 10 pm, letting your wife do the bathing, brushing and tucking. Pat yourself on the back.
A+
A Department of Education study found that highly involved biological fathers had children who: Were 43 percent more likely than other children to earn mostly As. Were 33 percent less likely than other children to repeat a grade.
“Comparisons have the potential of interfering with this process,” he says, “because they infer there is a standard or a preferred outcome and that children are good or bad, better or worse on the basis of how well they compare to this standard.” But in other cases comparisons seem well-intentioned. Isabella says that parents might make comparisons to be sure their child is on par physically, socially and emotionally. But given the complexity of child development, the value of these comparisons is limited. Pediatric professionals are a better source of information. Facebook.com/HealthyIdaho
After you’re done congratulating yourself, wake up to the reality that what a father does is more important than what a father doesn’t do. And this starts with babies. “Infants in the first months of life can tell the difference between a mother’s and father’s style of care,” writes Kyle D. Pruett, MD, in his book Fatherneed: Why Father Care is as Essential as Mother Care for Your Child. “Furthermore, children thrive when they experience those different styles throughout all the developmental stages of life. Developmental research clearly shows that children are born with a drive to find and connect to their fathers, and fathers have the internal capacity, the instinct to respond. Children and fathers hunger for each other early, often and for a very long time.” Pruett, a Clinical Professor of Child Psychiatry at the Yale School of Medicine, explains in his book that fathers provide things that mothers don’t, and this impact is felt in children for the rest of their lives. Every family situation is different, and often the wife may have more interaction with the children. But don’t underestimate the ways fathers influence children: •
Children with involved, caring and playful fathers have better educational outcomes. Studies suggest these children have higher IQs, better linguistic skills and better cognitive capacities.
•
Children who have an involved father are more likely to be emotionally secure, be confident to explore their surroundings, and, as they grow older, have better social connections with peers.
•
Children of involved fathers also are less likely to get in trouble at home, school, or in the neighborhood.
•
Fathers spend a much higher percentage of their one-on-one interaction with infants and preschoolers in stimulating, playful activity than do mothers. From these interactions, children learn how to regulate their feelings and behavior. Rough-housing with dad, for example, can teach children how to deal with aggressive impulses and physical contact without losing control of their emotions.
•
Fathers often push achievement while mothers stress nurturing, both of which are important to healthy development.
Source: childwelfare.gov
3 Not letting your child fail It has many names: overparenting, helicopter parenting, hovering and more. Whatever the name, it can hurt your child. Some fathers (and mothers, of course) simply cannot admit that their child has messed up. Other parents can’t bear the prospect of their child making a mistake, which results in dad doing the science project, writing the paper or a host of other things. It turns out that this kind of parenting has negative consequences. Recent research from the Queensland University of Technology (QUT) found that overparenting is becoming more rampant. Psychologists there and throughout developed countries find that children are often not allowed to be independent, and aren’t allowed to learn from their own mistakes. Researchers worry that this overparenting will produce children that are more anxious and less resilient, with a strong sense of entitlement. ''The result of overparenting is Gen Y: they're highly emotional and expect everything to go their way—and they were parented less than the current generation,'' said QUT researcher Judith Locke, PhD, who conducted the study, to The Sydney Morning Herald. ''You can't complain about Gen Y and then go home and indulge your child.'' The researchers also found that parents aren’t allowing their kids to reach important milestones, like travelling alone, cooking a meal and buying their own groceries. So the balancing act is to be loving and supportive, yet not over caring. On teacher writes in The Atlantic that her best students aren’t flawless. “Year after year, my "best" students— the ones who are happiest and successful in their lives—are the students who were allowed to fail, held responsible for missteps, and challenged to be the best people they could be in the face of their mistakes,” she writes. HEALTHY IDAHO JUNE 2013
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Foolish Father or Proper Patriarch What’s true about media portrayals, and what’s harmfully false The typical father found on television is incompetent, sex-driven or clueless, and often all three. These TV dads, ranging from Homer Simpson to Phil Dunphee, are good for a laugh, but their effect on the institution of fatherhood might not be a laughing matter.
Why It Happens
For many TV shows, the target audience is women. Especially for sitcoms, viewers are overwhelmingly women. Humor often relies on someone taking a fall, and advertisers or script writers of course avoid insulting their female audience, even if it is good fun. Comic writers are left with one gender to ridicule. Frank Dardis, PhD, associate professor at the Pennsylvania State University Department of Advertising and Public Relations, says that advertisers use humor to appeal or to be remembered better by the audience. “I believe that most of the ads showing ‘dumb dads’ are simply trying to benefit from the stereotypical image that has
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HEALTHY IDAHO JUNE 2013
been portrayed for many years in films, sitcoms, stand-up comedy acts, passalong jokes, and so on,” he says. A plenitude of research exists on how advertisements portraying certain images or stereotypes could be harmful to certain parts of a population emotionally and physically, he says, but advertisers generally see “dumb dad” as a safe stereotype. “Most people seem to accept it, take it as ‘common,’” Dardis says, “and take it for what it is… a joke about something that is pretty fair game in many arenas and always kind of has been.” The reason why most people don’t get upset about this portrayal, Dardis suggests, may be because it targets all men, rather than specific subsets of a population. “And I think most people realize that all men are not that way all the time,” he says, “but it is simply the exaggerated portrayal of such.”
What’s True, What’s Not
But the line between exaggeration and reality is blurry. Geoffrey Godbey, Professor Emeritus of Penn State University’s College of Health and Human Development, says that some things depicted in the media are true. “There is no equality in household chores—women still do 60 percent or more,” he says. Things are changing, however, Godbey says. “Males have become much more involved in child-rearing and cooking,” he says. “The media shows some cultural lag in terms of the ways in which male-female relations are portrayed.” The modern day is unique in that the roles of men and women in the family are starting to blend together. In 1965, the average father spent 2.5 hours a week caring for children. Now, according Pew Research, the average father spends 7 hours per week on those endeavors.
Healthy-Idaho.com
HOURS SPENT PER WEEK
Hours Spent on Housework 30
WOMEN
25.7
MEN
20
13.3
10
10
4
say more men are staying at home and focusing on being dad, but courts aren’t recognizing the change.
1965
2010 YEAR
Fathers do have room to grow, of course. According to the Pew report, 46 percent of fathers still feel like they spent too little time with their children. And when it comes to leisure, dads do spend about three hours per week more than moms, the Pew research found. But the difference in leisure activity was 25 versus 28 hours. Most fathers are hardly leaving their wives to slave away with kids, kitchens and cleaning supplies. Those who see TV as reality might forget that there are capable, intelligent fathers everywhere, just like there have always been. Remember the wisdom and compassion of dads in shows like “Leave it to Beaver” and “My Three Sons.”
Consequences of Simpleton Dad Stereotype
So dads actually are competent members of a household. How long, then, is fatherhood going to take a beating, and what will be the consequences? TV dad is bewildered in the kitchen, lost on the road and befuddled with a diaper. And each bumbling TV father is accompanied by a smoking hot, sharp-asa-tack TV wife. Do we believe what we see is reality, even just a little? It could be that these media portrayals are slowly lowering the standard for men in America. TV says men are sex-driven, lazy and domestically ignorant, so women might expect that from men in real life, which doesn’t bode well for healthy interactions between genders. Some men are fighting against these inaccuracies and their potential damage. Well-known columnist and father advocate Glenn Sacks launched a nationwide campaign against Verizon’s ad depicting a father incapable of understanding his daughter’s computer. In the ad, the father is dismissed by his wife and daughter to go wash the dog.
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“I dispute the idea that [fathers] are somehow lesser, that it's OK to dismiss our fathers, denigrate our fathers, disregard our fathers, disrespect our fathers,” Sacks wrote. “A mountain of research shows how indispensable fathers are to their children's well-being—not just their income, but their presence, their fathering—not their mothering, their fathering. It is tremendously damaging to convince a boy or girl that his or her father is an idiot or that fathers are worthless.” The ad was removed. Television isn’t the only institution lagging behind in recognizing the narrowing gender role gap. The modern day court system has been criticized for the same thing, as mothers win the large majority of custody battles for children, in part because of a bias for women as better nurturers. US Census data shows that in 2010, there were 13.7 million parents with custody over 22 million children. Only 1 in 6 of all custodial parents were the fathers. Activists working against this bias
Would the custody war be different if “dumb dad” depictions weren’t so prevalent? It’s hard to tell, but maybe.
What Dads Can Do
Remember that the biggest reason why dads get lambasted on TV is simply because it is just what has been done for years. Advertisers care what people think about their ads. For example, one father started a petition against Huggies commercials that portrayed dads as incompetent with children. The premise was that the hardest challenge for a man was to deal with poopy diapers, and that he would rather watch sports. More than a thousand people signed the petition, and Huggies responded with new ads. So go ahead and laugh at Homer and learn from Ward Cleaver, but remember that average dad is probably somewhere in the middle. Husbands are far from perfect, but rest assured men are not nearly as bumbling as television might lead you to believe.
MYTHS PUSHED BY COMMERCIALS, SHOWS AND MOVIES: ›› Men have a natural tendency to be gluttons ›› Men bow to their wife’s wishes ›› Men will compromise their standards for a beautiful woman ›› Dads are not as intelligent as their wives or children ›› Men are naturally aggressive and insubordinate ›› Men should do the manly thing, even if it is unreasonable, hurtful or dangerous The Simpsons images By http://cartoongalaxy.com
HEALTHY IDAHO JUNE 2013
23
TOP10 THINGS MEN REGRET (REALLY?)
According to askmen.com, this is the list of the top 10 things men regret. What do you think?
No. 8
NEVER GETTING INTO A FIGHT
BEING A WORKAHOLIC
Every guy who hasn’t been in one wonders how he’d do. And once you’ve made it into your 30s without getting into a fight, there’s a good chance you never will.
There are some things you can ONLY do when you’re young, but work isn’t one of them.
No. 7
NEVER BUYING A DREAM CAR
With kids, a minivan or an SUV makes WAY more sense. And even if you buy your dream car after you retire, it won’t be the same because you won’t be the young, carefree guy you’re picturing.
No. 6
GETTING MARRIED TOO SOON
The older you get, the more responsibilities pile up. So it’s natural to think about how much easier things used to be. And a lot of men and women wish they had waited longer to settle down.
No. 10 Not playing on a team It’s why so many guys play softball on the weekends. But you can’t play softball forever. And things like golf, horseshoes, and shuffleboard just aren’t the same.
No. 9
NOT STAYING IN TOUCH WITH FRIENDS
Once you’re married and have kids, keeping in touch with your friends from high school and college becomes less of a priority.
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HEALTHY IDAHO JUNE 2013
No. 4
No. 5
NOT BEING MORE PASSIONATE
Unless you’re talking about Tiger Woods or Jesse James, most guys see a significant decrease in sexual activity once they get married or reach a certain age.
No. 3 Ignoring their health Even if you work out, smoking, drinking and eating junk food can eventually result in cancer, liver disease and obesity. But young guys look in the mirror, assume they’re healthy and don’t start taking care of themselves until it’s too late.
No. 2
NOT SPENDING ENOUGH TIME WITH DAD
Guys can go half their life without needing their dad’s advice. But as soon as Dad’s gone, it’s ALL they need.
No. 1
NOT GOING AFTER THEIR DREAM GIRL
According to AskMen.com, not pursuing the girl of their dreams is the single biggest regret middle-aged men have. But older guys basically think that if they were young again, they’d have a shot with any woman on the planet.
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HEALTHY IDAHO JUNE 2013
25
Male Ailments
DISEASES THAT HATE MEN
WRITTEN BY MICHAEL RICHARDSON
There are clear discrepancies between the health of men and women. Unfortunately for males, their sex seems to be more diseased than the other, on average, which is blamed on everything from genes to stubbornness. Here we review health problems that are particularly venomous towards men, the potential reasons why and what men can (and can’t) do about them.
HEART DISEASE
Heart disease manifests itself about ten years earlier in men, on average, compared to women. This doesn’t mean that men have weak hearts. Rather, men probably aren’t as good at taking care of their cardiovascular system. Men experience more work stress, are more likely to exercise little. Researchers from State University of New York at Stony Brook say that biological and
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HEALTHY IDAHO JUNE 2013
psychosocial factors also contribute to the gender gap in coronary heart disease (CHD). Differences in how men handle stress, compared to women, may be one important factor. “It appears that men's coping with stressful events may be less adaptive physiologically, behaviorally, and emotionally, contributing to their increased risk for CHD,” they write. Related to this finding, a study published in Circulation found that a fiery temper, characterized by angry outbursts and violent feelings, can cause heart-rhythm disorders in men. All these factors combine to paint an ugly picture for men’s hearts. The average age of a heart attack for men is about 66, while for women it is about 70. More than 700,000 Americans have heart attacks every year, and the large majority of sudden cardiac events occur in men. Men need to be aware of the big risk factors, like high blood pressure and high LDL cholesterol. This awareness may require medical check-ups and examinations. Estrogen in women raises good cholesterol levels (HDL), which may be a reason why they develop heart diseases later in life. In addition, men and those around them should be aware of the central signs of a
heart attack: chest pain, discomfort in the neck, jaw or upper stomach, shortness of breath and nausea. Heart disease kills about 600,000 people every year in the United States, according to the CDC, the majority of whom are male.
PROSTATE CANCER
After lung cancer, prostate cancer is the leading cause of cancer death in men. The most common cancer found in men, prostate cancer is often a silent enemy, giving few symptoms until it is well advanced and spreading throughout the body. “There is no good prevention strategy,” says Dr. Steven Gange of the Western Urological Clinic in Salt Lake City Utah. Because prevention is difficult, early and frequent screening is vital. Treatment of the disease is often possible only if it is found in an early enough stage. Though often associated with older age, a third of prostate cancers occur in men under the age of 65. The good news is that prostate cancer treatment is advancing. Some prostate cancers do not need to be treated, because they won’t progress in severity, according to Gange. This understanding helps men avoid unnecessary treatment that can have uncomfortable side effects. Healthy-Idaho.com
xy? WHO WEARS THE GENES AROUND HERE?
Since a woman has two X chromosomes, disease-producing or mutated genes on one can be counterbalanced by the other chromosome. But men have one Y and one X, meaning that a single messed up gene means certain disease. Case in point: colorblindness is caused by a defect in the X chromosome. Men are colorblind much more often than women, and researchers think it may be because women’s other X cancels out the flaws of the first.
About 240,000 new cases of the disease are diagnosed, and almost 30,000 men die from prostate cancer every year. One in six men will be diagnosed with prostate cancer in his lifetime, according to the American Cancer Society. In terms of preventing prostate cancer, diet may be one modifiable factor. Make sure you maintain a healthy diet with moderate levels of red meat and high-fat dairy. Bear in mind that the diet/prostate cancer link is a weak one, so don’t put too much stock in it. Smoking and obesity may also be tied to the disease.
HERNIAS
The most common kind of hernia is an inguinal hernia, which is more prevalent in men than women by ten times. This is in part due to the construction of the male body. The inguinal canal is where a male’s testicles move from the abdomen to the scrotum. This canal closes shortly after birth, but sometimes the canal doesn’t close properly, resulting in a weak area. This weakened area is often the site where part of the membrane lining the abdominal cavity, or part of the intestine, protrudes through. The resulting bulge is how you can identify a hernia. Strenuous exertion and obesity are two risk factors for developing an inguinal hernia. In Facebook.com/HealthyIdaho
fact, anything that puts undue pressure on the abdomen can cause hernias. This includes chronic coughs and constant constipation. Beware that a family history of hernias also puts you at higher risk. Men need to be aware of symptoms indicating the need to see a medical professional. If the hernia gets progressively worse, and pain increases, you may need surgery, which involves putting the herniated tissue back in its correct location, and placing protective material over the weakened internal area of the abdomen. Though actual numbers aren’t available, an estimated 500,000 cases of inguinal hernia are treated each year. Thousands more are left untreated, which can lead to complications like severe nausea and pain, and even strangulation of an intestine, which is lifethreatening.
COME ON, MAN: MANLINESS AND HEALTH
NOT SO
TOUGH
Men are… 2.1 times as likely
to die from liver disease.
4.1 times as likely to commit suicide.
Men and women are built differently, no doubt, but this may not be the reason for the large discrepancies in how diseases hit each gender.
2.2
Men may get sick and have serious health problems more often simply because of their own choices. For example, men don’t go to the doctor as often as women.
3 times as likely
“Men in our society are raised to be tough, ‘don't cry,’ and men consequently ignore ‘little problems’ more than women,” says Dr. Gange. “Married men live longer than single because the spouse will often get him to see the doctor sooner.” Men are often obstinate about their health, be it in action flicks or in the walls of your own home. “Tis’ but a scratch!,” exclaims the knight whose just lost an arm in a duel with King Arthur, in the comedy “Monty Python and the Holy Grail.” The King claims victory, but the armless knight claims he’s “had worse,” and continues fighting. An absurd moment, yes, but one that emits a faint aroma of reality. Pain and discomfort often must reach extreme levels before a man seeks medical attention, and this is far from funny. “Delaying presentation to medical care leads to more advanced and difficult to treat problems,” Gange says. “It also excludes the potential for prevention, and many diseases have good prevention strategies.”
times as likely to die from an accident.
to get kidney stones, bladder cancer.
2 times as likely
to suffer from emphysema or duodenal ulcer.
1.4 times as likely to die from cancer.
1.4 times as likely
to get kidney disease.
1.4 times as likely to get diabetes.
Source: health.harvard.edu
Baby Problems About 115 males are conceived to every 100 females, but males are much more likely to die before birth, so there are only 104 male newborns for every 100 females. Furthermore, boys are 60 percent more likely to be born prematurely. HEALTHY IDAHO JUNE 2013
27
SHAVING: YOU’RE DOING IT WRONG
WHAT YOU NEED TO KNOW ABOUT MANUAL SHAVING
Shaving is probably more common to your mornings than pancakes and orange juice, and like many men, you often take it for granted. Maybe you find it a chore, or perhaps even worse—a painful necessity. Despite having shaved countless times, many men complain about a number of shaving side effects—not getting as close a shave as desired, irritated skin, razor bumps, nicks or ingrown hairs. Dragging a sharp blade against your hairy chin is a scary prospect when you stop to think about it, but with a little honing of shaving skills, anyone can transform an annoyance into a morning ritual to look forward to.
THE PREP WORK With the proper steps, you can soften your hairs, open your pores and lubricate your skin, making shaving a breeze and also a daily mini-facial. Many men shortchange their shaving prep, but the following steps are essential to getting both a close, comfortable, one-pass shave and healthy skin.
WASH YOUR FACE
Start by washing your face. Dirt, grime, dead skin and oils are all things you want to avoid when performing such a delicate operation on very sensitive skin. Facial cleansers work best because they help soften the protein in the hair and exfoliate dead skin that will clog razor blades.
USE HOT WATER
Heat helps open your pores and soften your beard, so taking a hot shower right before shaving is ideal. If a shower is not an option, splash hot water over
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HEALTHY IDAHO JUNE 2013
the face or, if there is time, wrap a towel soaked with hot water around the face like barbershops do. Hot water softens the protein keratin that makes up part of the hair and also allows your hairs to swell with water. Keep your face warm and moist during the entire shaving process.
SHAVING CREAM
Apply shaving cream and let it sit for 2 to 3 minutes; this allows your hair follicles to fully hydrate and swell with water, making them easier to cut. If you have one, use a shaving brush in a circular motion to create a good lather, ending with upstrokes to lift up your hairs. Comb your hair or brush your teeth while you wait. The longer you let the shaving cream stay on your face before shaving, the softer your skin and your beard will be. If you’re in a hurry, at least start shaving on the side of your face, then your moustache and end with your chin. Your chin hairs are usually the stiffest, so you’ll allow those hairs to soften longer if you reserve this portion for last.
PUTTING STEEL TO SKIN RAZOR SELECTION
Razor companies would like you to believe that the number of blades or the flexibility of the razor justify spending big money on their products. But by far the most important factors to a comfortable shave are only using sharp razors and keeping your blades clean from hairs and dead skin. Depending on how often you shave and how thick your beard grows, you may need to replace your razors every 10 to
15 shaves, which may or may not justify buying expensive razors. Remember that using dull razors is the cardinal sin of shaving, resulting in irritation and ingrown hairs.
WITH THE GRAIN
Shaving with the grain is essential. This doesn’t always mean shaving down, however. Let your beard grow out a few days and you’ll be able to see which direction your hairs grow, which is the same direction you should shave. You may get a closer shave going against the grain, but you also greatly increase your chances for getting ingrown hairs and nicks. If you want a closer shave, lather up again and focus on the specific problem areas. Professional barbers often shave with the grain the first lather and then shave sideways after the second. However, be careful with these last two suggestions; overshaving an area often causes skin irritation. Finally,
use very light pressure when shaving. Pushing too hard down also leads to skin irritation and ingrown hairs.
COLD WATER TO FINISH
After you’ve finished, wash your face with coldest water you can comfortably stand. Ending with a cold water wash discourages inflammation in the same way a cold compress helps swelling and closes your pores, helping to keep them unclogged.
AFTERSHAVE
Aftershave lotions and moisturizers can be used to help keep your skin healthy and moisturized. Shaving is a traumatic experience for your skin as you remove a couple layers of skin after a typical shave. Using moisturizer helps keep your skin healthy and soft, particularly if you have sensitive skin. But don’t use harsh alcohol-based aftershaves, which cause redness and irritation.
Healthy-Idaho.com
7. UGLY NAIL OR SCREW HOLE? Did a screw leave a messy hole in a chair, table or wall? Just firmly push a golf tee into the hole, saw off the end, and sand it down. Golf is good for something after all.
8. CAMPSITE COOKING PROBLEMS?
G N I O G ? E K O BL
15
WAYS MEN CAN DO IT THEMSELVES
Pots and pans are a hassle when camping, so get them out of your way with an old belt. Just strap the belt around a tree, and use “s” hooks to hang up pots and pans.
9. LADDER SCRATCHING EVERYTHING? Put gloves over the top two ends of the ladder, and save your house, or whatever you’re climbing up, the wear and tear.
10. WANT A SKID FREE FLOOR? Want a non-slick surface for a tree house, garage or shed? Just mix a pound of sand per gallon of floor paint, and apply.
11. NO IRON? Just take a pan, cover the bottom in tin foil, heat it for 15-30 seconds, and there you go.
1. SMARTPHONE TOO QUIET?
4. STUBBORN SCREW?
12. DIRTY KEYBOARD?
Just set it over the top of an open glass fruit jar. This is an old trick, but one that still works.
Try rubbing the screw on a slightly wet bar of soap. It should be easier for the screw to fit into tight holes.
Clean it with the sticky part of sticky note. It picks up dust and bits of whatever surprisingly
2. CROWDED CLOSET?
5. FADED HEADLIGHTS
13. ANT PROBLEM?
Find an aluminum can and break off the
The covers of headlights, the part exposed to the outside, get faded over time. Use toothpaste and scrub for a minute to take
Try drawing a line with chalk. It may be just the defense you need to keep ants away.
opener, which should have two small circles. Run the tops of two hangars through each circle. Put up one hangar, and the other hangar hangs just below it, on the second hole of the opener. You’ve just doubled your closet space.
3. SLOW LEAK IN A TIRE?
away the cloudiness.
6. NO BOTTLE OPENER?
well.
14. SLUGS IN THE GARDEN? Pour beer around the outside of your garden, and save it from slugs.
Take a small piece of wood, about an inch thick and six inches long, and drive a nail partly through it. Leave about half an inch
15. PAINT BUCKET PROBLEMS?
inner-tube for your tire, first pump up that inn tube and stick it under water. Bubbles
between the head of the nail and the plane of the wood. On the side where the sharp end of the nail is gone through, bend the
Paint keeps pooling in the rim of your paint can. No problem. Just take a small nail and
will come out of even the smallest leak. Patch it up and you’re good to go.
nail over. Use the nail head to grip onto a bottle cap, and lift the wood to lever it off.
Instead of immediately buying a new
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hammer holes into the rim, spaced around the circumference, says Popular Mechanics.
HEALTHY IDAHO JUNE 2013
29
MEN’S HEALTH WRITTEN BY MICHAEL ALEXANDER
Take the time.
CHANCES ARE MORE WOMEN ARE READING THIS HEALTH ARTICLE THAN MEN. MOST MEN WITH A LIFE DON’T ASSOCIATE GOING TO THE DOCTOR’S OFFICE AS TIME WELL SPENT. IT’S INEFFICIENT AND, FOR MOST OF US, IT DOESN’T SEEM LIKE A GOOD VALUE PROPOSITION. BUT WHEREVER A MAN SEEKS MEDICAL ADVICE OR TREATMENT, HE SHOULD FEEL LIKE HE IS PART OF THE MEDICAL DECISIONMAKING.
Especially in these stressful times, most men still ignore serious health risks until they start having problems. Fact: Men die a lot younger than women of diseases that are highly preventable, namely, cardiovascular problems and cancers. Fact: Men tend to ignore their health in favor of professional obligations or family duties. Fact: Even young men have health risks that can affect their productivity & how well they age. Let’s face it. Most men with a life don’t associate going to the doctor’s office as time well spent. Having to make appointments months in advance, waiting (past your scheduled time) in a room with lots of patients, trying to ask questions when the doc seems rushed, being shuffled around the clinic with a clipboard from person to person and finally the doctor. “Another appointment because we’ve run out of time.” Men are right!.....it’s inefficient and, for most of us, it doesn’t seem like a good value proposition.
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And yet today more than ever, men need to be pre-emptive about cutting risks that could adversely affect their health ….. AND their ability to adapt to changing times. You definitely don’t want to end up in the hospital with days of down-time for a health problem that is preventable. How effective are you if you are always run down or sleeping badly? So check-ups are important and getting tests that can detect serious problems while they are still treatable seems like a ‘no-brainer.” But chances are, more women are reading this “health” article than men. “Women are really the healthcare providers of the family,” says geneticist and researcher, Dr. Andy Peiffer. “They are often the ones making appointments for their husbands and they are also more likely to get regular check-ups and consult for symptoms that may signal health problems. But almost every man, starting in his 40’s, knows of another guy about their age who has faced a devastating diagnosis like cancer or heart disease. The fact that so many men ignore chronic health problems that are preventable is a disquieting reality. Wherever a man seeks medical advice or treatment, he should feel like he is part of the medical decision-making, that he is making good use of his time, and that his doctor is helping him to reach his health goals. At that point, a man starts to make better choices, “sticks to the plan” and adds years to his life. Now that’s real health reform.
©Zhudifeng | Dreamstime.com
WHY MEN DON’T GO SEE DOCTORS
Healthy-Idaho.com
Nutrition
Metabolism/ Biochemistry Psychology or Beliefs
Behaviors
Why Should I see a medical weight loss specialist?
A medical weight loss specialist has undergone additional education, training, and testing to become board certified in weight loss medicine. Also to become board certified, the national board of Bariatric Medicine sends a previously board certified physician to observe Dr. Rader’s and Dr. Freshwater’s practice. This physician then reports back to a board of other physicians before certifying Dr. Rader or Dr. Freshwater. Dr. Rader and Dr. Freshwater are the only MD’s in Idaho to pass all three of the processes to become board certified in weight loss medicine. Not only is Dr. Rader a treatment specialist, he is an instructor- teaching other physicians in his weight loss medicine methods. He has presented and lectured at national conferences from 2003 through 2008. Physicians have even trained with Dr. Rader by visiting his office. Local physicians refer patients to Dr. Rader but a referral is not necessary to visit the clinic. Dr. Rader has lectured in the following cities over the past several years; Tampa, Phoenix, Las Vegas, San Diego, Louisville, Chicago and St Louis. Because they are specialists, weight loss with a Bariatrician is a complete program focusing not only on weight loss but also on weight maintenance. Bariatricians are skilled in helping overweight patients deal with their personal highs and lows during a weight loss program. They are experienced in the roadblocks of becoming successful in controlling the diseases called overweight and obesity.
W. Allen Rader, MD
Only Weight Loss Center In America With Three Physicians Certified By The American Board Of Obesity Medicine
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Scan this QR Code to see KTVB's recent coverage of Idaho Weight Loss
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wellness
eas
y ri
a scammable
mind
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s
WRITTEN BY MICHAEL RICHARDSON
free stuff
for you only
b in ig r ve et st ur m n, en lit t tle
Gone are the good old days when people stole your wallet and you were out a few dollars. Now people steal your life. And they do it brilliantly, finding ways around technological barriers and our most careful precautions.
Only Fools Get Had, Right?
“Many people are vulnerable to fraud precisely because they believe they are invulnerable,” says Martha Deevy, Director of Stanford’s Financial Fraud Research Center. “The truth is that anyone can fall for fraud.” Deevy says recent research reveals that the demographics susceptible to fraud aren’t who you might think.
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Step right up, it’s time to get cheated Susceptible to Investment Fraud:
Wealthy males who are better educated than the general public, risk-takers and those open to sales situations.
Susceptible to Internet Scams:
Those over 60 report highest monetary losses to scams of this nature, which originate mostly in the US, and not overseas.
Scam-Proof
Deevy says one of the ways to avoid being cheated is to become familiar with the persuasion strategies often used by con artists:
• •
Phantom riches: dangling
the prospect of wealth in front of you.
Source credibility: trying to
build credibility by claiming to be with a reputable firm or to have a special credential or experience.
•
Social consensus: leading
•
Reciprocity: doing a small
•
Scarcity: creating a false
you to believe that other savvy investors have already invested. favor in return for a big favor.
sense of urgency by claiming limited supply.
The difficulty here is that these tactics aren’t illegal, Deevy says. “Many of these persuasion strategies are used in legitimate marketing—just watch late-night infomercials,” she says. “But the faster potential victims can spot these persuasion tactics, or red flags, the less likely they are to become so overcome with emotion that they don’t stop and think before making a decision.”
Scammed in Utah
Jane Driggs, President and CEO of the BBB, says that we deal with all of the top ten scams (see next page). Especially bad, she says, are scammers who pay for online goods with checks that bounce. The seller loses the product and often faces bank fees. Vulnerability to scams all depends on the type of scam, Driggs says. Victims often are people in need of financial help, she says. “When you are stretched for money you want to believe it when someone tells you they’ll give you a loan,” she says. Whatever your situation, however, don’t let your guard down, because the tentacles of can artists aren’t receding. “Scams are on the increase,” Driggs says. Healthy-Idaho.com
common scams today
clever devils In one scam, thieves set up a professionallooking website, and post job offers.
$400 per week for just driving around!
Respondents send in their applications, and the thieves call and do a phone interview, further selling the ruse. The candidates get the job, but before they start they have to fill out credit information to set up a direct deposit for their paychecks.
This scam comes in the form of an online ad. They send you a check to deposit into your account, and then ask you to wire part of that payment to the graphic designer who will customize the logo for your car. The check bounces, but the money you wired vanishes. A similar scam involves offers to be paid for being a “mystery shopper.”
There goes your identity, your money and maybe more. And you still don’t have a job.
The Grandparent scam
To whom do I report scams? Millions fall prey to scams each year. Reporting things to the National Center for Victims of Crime, the Securities and Exchange Commission (SEC), and the Federal Trade Commission (FTC) is a way to help people out, including yourself. Also, peer support is important in these embarrassing moments, so tell your close friends and family. Maybe you’ll help them avoid the same mistake.
Thieves pose as your grandchild (or niece/nephew/ friend) travelling abroad and emails or texts you asking for help. “I’ve been mugged (or arrested or hurt),” and I need money. The FBI says scammers are so good at this one these days that they will look up information about a person on Facebook and other sources to add plausible details to their made-up story.
Loan fraud
Scammers offer a loan with easy repayment conditions or no credit check. But before you get the loan, you have to make an up-front payment and cover some fees. Some more aggressive criminals call your work or relatives about a non-existent missing payment, putting pressure on you to pay when you haven’t done anything wrong.
President Obama Will Pay your Utility Bills
Nope. He won’t. But con artists will get all of your personal information for the new “program,” in order to steal your identity.
Jamaican phone lottery
ponzi problem Investment fraud happens often in our state. One local man recently pled guilty to taking in about $18 million in a Ponzi scheme. This is when a person collects money from investors, promises returns, and then uses money from new investors to pay old investors. Ponzi schemes give the appearance that a company is making a profit, when in reality it isn’t. Those behind these Ponzi schemes often use false promises and community ties to gather investments. Some have even used church ties to bring in funds.
A call comes from Jamaica (area code 876), and the person on the line claims to represent to BBB or the FBI, and says you’ve won a huge amount of money or a car or something of that nature. They ask you to pay a fee before you collect the winnings (which obviously don’t exist).
Upgrade your flash player to see this video
Instead of upgrading, it downloads a virus that steals your information. To bate people into this scam, con artists will send you fake tweets from friends sending you to a video.
Home improvement
People knock doors offering to do home improvement work, but they actually don’t know what they are doing. They take your money and the results are shoddy.
I overpaid...
Internet Security:
Top Passwords If your password is one of these, don’t be embarrassed. Just change it.
Password 123456 12345678 Abc123 Qwerty Source: SplashData
Monkey Letmein Dragon 111111 Baseball
Sorry I wrote you a check for too much, can you send me the difference? When someone is paying you for something over the internet or via check, make sure the funds transfer before you send them any funds in return.
Counterfeit goods
“From the Super Bowl to the World Series, counterfeiters manage to have their hands in your pocket all year long,” says the BBB. Some websites just take your money and run. In other cases, they send a fake ticket.
How low can you go?
Soon after the shooting at Sandy Hook Elementary School in Connecticut, donation websites and social media pages were set. Some were scams that just took money. Source: The Better Business Bureau
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nutrition
gameo Whether you’re a devoted fan or just there for the food, this snack is sure to score winning points and leave you cheering!
{ LIGHTEN UP }
Buffalo Chicken Bites
Prep time: 15 minutes Start to finish: 10 minutes Frightened by an upcoming party? Don't be. We've got a few party-food recipes that fit right into your healthy eating plan. So whether you're invited to a bash or hosting your own, try this fun finger food pairing—
Serves 8
it's so delicious, it's scary!
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes 3 celery stalks, cut into 24 (1") pieces 3
tablespoons trans-fat-free margarine 2 tablespoons hotpepper sauce, or more to taste 1 teaspoon canola oil 1/4
Heat oil in a large nonstick skillet over mediumhigh heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1–2 minutes.
teaspoon salt 1/8 teaspoon freshly ground black pepper
Directions Cut chicken breasts and celery into 24 (1") pieces. Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1–2 minutes, or until slightly thickened; set aside.
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Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip. Nutritional information 150 calories 9 g total fat (2.5 g sat) 1 g carbohydrate 16 g protein 0 g fiber 250 mg sodium
©Zhudifeng | Dreamstime.com
Ingredients
Healthy-Idaho.com Healthy-Idaho.com
on! Blue Cheese Dipping Sauce Prep time: 5 minutes Serves: 1/2 cup
Ingredients
2 tbs. crumbled blue cheese 1/4 cup reduced-fat sour cream 2 tbs. mayonnaise 1 tsp. fresh lemon juice 1 tsp. red wine vinegar Hot pepper sauce
Directions Mash blue cheese in a medium bowl, leaving some small lumps. Whisk in the sour cream, mayonnaise, lemon juice, vinegar,and pepper sauce to taste. Transfer to a small bwol and serve with the chicken. Nutritional information Per tablespoon: 45 calories 4.5 g fat (1.5 g sat) 0 g carbohydrate 1 g protein 0 g fiber 55 mg sodium
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nutrition
WHAT POPEYE DIDN’T KNOW:
Spinach is a lightweight in the world of leafy green power foods WRITTEN BY EMMA PENROD
Popeye first taught Americans the power of health foods in the 1930s, but a new wave of interest in leafy greens has washed up on the health foods shore. Spinach, with its high quantities of vitamins A, C and K, is an excellent choice for nutrition, but it doesn’t measure up to some less common leafy greens. Consider the feats Popeye could accomplish with a broader array of nutritional power-ups.
TRENDY GREENS: Kale, Chard, Collards and Mustard Greens
These are the greens everyone is talking about, the current health-food craze. Dark greens have in recent years become increasingly known for their nutritional benefits: all are low in calories, and high in antioxidant vitamins. Kale is perhaps the best of the bunch, with twice the amount of vitamin A needed in a given day, and nearly seven times the necessary vitamin K. A cup of kale could also easily replace your vitamin C supplement. However, some find this vegetable’s strongly bitter taste off-putting, and turn to one of the other trendy greens: chard, collard greens or mustard greens.
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Mustard greens, though not related to kale, are probably the most similar. These dark, curly leaves have a similar flavor, but with a spicier note. Mustard greens are also high in vitamins A, C and K, but the amount present is roughly half what kale contains. Chard and collard greens are more widely used in American cuisine. Chard is the more mild and versatile of the two, and simmering it with a lemon will remove the bitter undertones, according to Epicurious. Collard greens are even more popular, especially in the South.
SALAD GREENS:
Red and Green Leaf Lettuce, Iceberg and Romaine Not all salads are created equal. While all lettuces win from a low-calorie diet’s perspective, iceberg is inferior to its siblings in nutrition. Of the common lettuce varieties, green leaf lettuce offers the highest amount of vitamin K, as well as good-sized portions of vitamins A and C as well, with about five calories per cup-sized serving. For more vitamin A, about 82% of your daily requirement, look for romaine lettuce, which is also high in vitamins C and K, but slightly higher in calories. The red leaf variety offers the least nutrients, but also contains the least calories. Fans of iceberg’s crisp texture will probably prefer romaine, which is similar in texture and flavor and stands up well with creamy dressings and heavy toppings. Leaf varieties are more delicate, and better suited to oil, vinegar and herb dressings. Healthy-Idaho.com
101% of our daily vitamin A requirement, 133% of vitamin C, 1,230% vitamin K, and 21% of the iron we need, just for good measure. It’s fantastic chopped up and added to a light spring salad. Or, if you’re leery of eating parsley plain, try it wilted with pasta or potatoes. Some forgotten greens are hidden in plain sight: both turnip and beet greens are edible. Chard is simply a beet plant that has been bred for its leaves instead of its bulbs. Same relationship goes for turnips and bok choy. Next time you buy a bunch of beets or turnips, consider sautéing the leaves as a side dish before you throw them out.
GOURMET GREENS
Watercress, Arugula, Endive and Radicchio Some greens, though gaining popularity, have yet to arrive in most grocery stores. Others grocers have sold for decades, but their association with gourmet dining continues despite increased availability.
GRANDMA’S GREENS:
Napa, Savoy, Red and Green Cabbage There is more to cabbage than coleslaw. Cabbages are filled with antioxidants and anti-inflammatory agents. Many varieties are also high in vitamin C; Dutch sailors even came to use cabbages to prevent scurvy. The average grocery store likely carries three to four varieties of cabbages: the traditional red and green cabbages, savoy cabbages, and, possibly, napa cabbages. Green cabbage, the variety you’re probably used to boiling for St. Patrick’s, is a good source of vitamins C, K and folate. Its red cousin offers similar nutritional benefits, but contains higher quantities of vitamins A and C. The savoy cabbage is more delicate than the common varieties, but also lighter on calories and nutrients. Many stores also carry the Chinese cabbage variety, a light-green, oblong cabbage called napa cabbage. Use this in Asian-inspired cuisine, and in salads. According to Epicurious, the offensive smell that often comes with cooked cabbage suggests you’ve overcooked it.
FORGOTTEN GREENS:
Broccoli Rabe, Parsley, Turnip and Beet Greens These are carried by many a common grocery store, but often overlooked as a potential staple in our American diet. Broccoli rabe, or rapini, a leafy vegetable with clustered flowers that resemble broccoli, is available year-round, but has a sweeter flavor in the winter, according to Bon Appetit. It contains many of the same nutrients as broccoli and is exceptionally high in vitamin K. We often use parsley as a garnish but rarely use the herb in any notable quantity, to our own detriment—a cup of parsley provides Facebook.com/HealthyIdaho
Watercress is perhaps the least gourmet of the four—humans have eaten the herb for centuries. In the 1800s watercress was considered a staple of the working-class poor, according to Livestrong.com, but it has decreased in popularity in the US, becoming something of a specialty food. However, watercress is full of antioxidants and several studies have linked the herb to decreased cancer risk. Arugula is the current gourmet green trend, and most higher-end restaurants will include it in their dinner salads. However, like watercress, arugula was once considered an edible weed used only by the lower class. Endive and radicchio also make appearances in gourmet salads, though neither need be restricted to salad alone. In fact, all the gourmet greens appear in a number of nonsalad recipes, including soups, sandwiches and even entrees.
EXOTIC GREENS:
Bok Choy, Garden Cress, Purslane and Dandelion These greens can bring a taste of destinations such as China, England or Greece to a meal, as well as sizable portions of vitamins A, C and K. Bok choy, a dark green and white vegetable high in vitamin A, adds an authentic note to stir-fries, soups, and various noodle dishes. Look for a smaller head when shopping for this Asian vegetable—the larger stalks are tough and require extra cooking time. Garden cress is more reminiscent of Europe, where it is a popular addition to salads and sandwiches. As the name suggests, garden cress is related to watercress, but water cress grows in soil, while watercress is an aquatic variety. Two other exotic greens popular oversees can probably be found in your backyard: dandelion, and purslane. Purslane is the redstemmed succulent that invades gardens every year. It’s perfectly edible, popular in many Greek dishes, and high in vitamins A and C. Dandelion is even better—the greens contain a full day’s dose of vitamins A and K, and a good portion of vitamin C and calcium. In fact, the USDA considers them the fourth best leafy green for overall nutritional value.
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nutrition
aybe m r o — rchaic ough. a m e e may s t archaic en s d a f g Dietin ey’re just no th
BY K
An omelette with sautéed onions, peppers, mushrooms, broccoli and turkey for breakfast. Shrimp-stuffed avocados and ratatouille for lunch. Spicy chicken marsala for dinner. This may sound like the menu on your last vacation cruise, but it’s actually what the effective Primal Blueprint diet prescribes. You’re probably rolling your eyes and thinking, “Oh boy, another fad diet.” We’ve heard about Oprah’s Acai Berry diet, the South Beach diet, and even the inexplicable Tapeworm diet and we’re sick of it. Not only are most of these diets difficult to follow, but they are often ineffective and just no fun. But the Primal Blueprint diet is different; it avoids the common pitfalls of other diets by flexibly customizing to anyone’s body type and being simple and enjoyable enough to be a lifestyle, not just a temporary diet. Even doctors are agreeing that the past may hold the secrets to a healthy modern life.
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The Primal Law
Now, wait a minute…why hunter-gatherers? The idea behind the Primal diet involves a change in your lifestyle—but not just eating fewer calories. Instead, this diet focuses on living the same way as ancient humans: exercising every day (just like the hunters had to do to obtain their food) and eating unprocessed, fresh food rich in the basic nutrients that our bodies need. This general idea is backed up by science too. American and Swedish researchers compared the diet and lifestyle of western civilization with the hunter-gatherers of other nonwesternized populations and found that there are “beneficial characteristics of the pre-agricultural environment . . . that reduce the risk of chronic degenerative diseases.” Mark Sisson, the developer of the diet, explains that “our ancestors evolved over millions of years under certain environmental conditions. These conditions (the foods they ate, the amount of sun they got, the sort of movement that was required of them to survive, etc.) shaped their genome. While the world has changed in innumerable ways in the last 10,000 years (for better and worse), the human genome has changed very little and thus only thrives under similar conditions.”
C Y KA ELSE
HER
Sisson suggests some primal laws of living that apply today just as much as 10,000 years ago.
1.
Eat lots of animals and plants to get all the nutrition that our bodies need. 2. Move around a lot at a slow pace. 3. Lift heavy things. 4. Run really fast every once in a while. 5. Get lots of sleep. 6. Play. 7. Get some sunlight every day. 8. Avoid trauma and stress. 9. Avoid poisonous things (chemicals, too). 10. Use your mind. Doesn’t sound too hard, right?
Primal Eating
The flexible primal requirement is simply to eat fresh food, so you have plenty of choices that make it possible to enjoy what you eat while maintaining healthy habits. Adopting this diet just takes some practice and creativity to figure out how to adjust it to your needs and tastes, but the very attainable goal is simple to balance protein, complex carbohydrates, fiber and healthful fats.
Healthy-Idaho.com
So let’s get down to the details, then. What can and can’t you eat on this diet?
Eat: • • • • • • •
Grass-produced meats Fish/seafood Fresh fruits and veggies Eggs Nuts and seeds Healthful oils (cold olive oil, walnut, flaxseed, macadamia, avocado, coconut) Some dairy
Avoid: • • • • • •
Cereal grains Legumes (including peanuts) Refined sugar Starchy vegetables Processed foods Refined vegetable oils
You like meatballs and bacon? Great! Eat grass-produced meats to get some great protein. You like eggs with the yolks? Awesome. Prepare some balanced and nutritious free-range eggs and serve them with homemade mango salsa. Love Italian food? Perfect. Next spaghetti night use spaghetti squash instead of traditional pasta and then top it with butter and herbs or sauce. Refuse to give up salad dressing? No problem. Just replace those salad dressings
Shrimp Guacamole Salad 1 lb. cooked and peeled shrimp 3–4 ripe avocados, peeled and chopped into 1/2" chunks 3–4 ripe red tomatoes, chopped 2–3 green onions, finely chopped 1 large orange or yellow pepper, chopped 1 jalapeño pepper, seeded and finely chopped 3–4 cloves of garlic, finely chopped Juice of 1–2 limes Olive oil A handful of fresh cilantro leaves, chopped Salt and pepper Optional: a sprinkle of powdered chipotle pepper Directions: Put all vegetables and shrimp in large bowl. Drizzle lime juice and a little olive oil on top, sprinkle with cilantro and salt and pepper to taste. Mix and enjoy.
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packed with MSGs for olive oil and some lemon juice. How about fajitas? You got it. Use the chicken, vegetables and spices you love and just wrap them in lettuce. The trick is to adjust your favorite foods to make them healthier so that you can make the diet a lifestyle change rather than a short-lived fad. Stick with it and you’ll be happy both at the kitchen table and on the bathroom scale. People are seeing the benefits of the Primal diet, and even doctors are beginning to pay attention. Dr. Robert B. Jones, Executive Clinical Director of the Utah Wellness Institute, has seen the difference in his patients’ lives and has even adopted the diet himself. “I currently have 43 patients on this program, not including my wife and myself,” he says. “We are seeing wonderful clinical results, not just with fat loss, but also overall wellness in patients. I have been extremely impressed and will continue to use it with my patients.” While there may not be a fix-all diet that works for everyone, there is no doubt that eating fresh food leads to a healthier body. The Primal Blueprint diet is an accessible and fun option for anyone ready to make a healthy lifestyle change. For more information on the Primal Blueprint diet, visit marksdailyapple.com.
Sweet and Salty Primal Trail Mix 1/2 cup each raw walnuts, almonds and pecans 1/2 cup each raw pumpkin seeds and sunflower seeds 1 tablespoon coconut oil 1 tablespoon vanilla 1/4 teaspoon cinnamon 1/4 teaspoon nutmeg 1 teaspoon sea salt 1/4 cup or less raw honey 1/2 cup chopped dried apricots 1/2 cup dried cranberries (sweetened with apple juice) Directions: Preheat oven to 350°F. Roughly chop nuts and mix with seeds, coconut oil, vanilla, cinnamon and nutmeg. Spread on a cookie sheet or rimmed baking pan lined with parchment paper and sprinkle with half of the salt. Toast in the oven for 2–5 minutes, stirring occasionally to be sure the nuts and seeds are toasted, not burned (keep a watchful eye). Take pan out of the oven and let cool, then add the remaining salt and drizzle the honey over the top. Toast in oven for another 5 minutes, stirring often (keep your oven cracked for this). Remove from oven, mix thoroughly with apricots and cranberries and let cool. It will be clumpy and sticky like granola when done. You should end up with 12–14 quarter-cup servings.
Making a real lifestyle change to improve wellness requires adjusting not only diet, but also in exercise. So how do we exercise like hunters-gatherers? There’s no need to begin hunting buffalo, but instead try to recreate the form of hunting exercise. Hunters usually have bursts of intense activity with periods of rest in between. How does that translate to modern living? Interval training. According to the Mayo Clinic, it’s the most effective form of exercise because you’ll burn the highest amount of calories in the shortest amount of time. The good thing about interval training is that it can be applied to almost any aerobic exercise: swimming, running, cycling, or whatever you enjoy (you’ll stick with your favorites longer). Start out with a warm up to get your heart going and your muscles moving. If you’re a runner, jog for about five minutes to warm up your muscles. Then—give it your all. If you’re running or biking, this is where you start sprinting. Hard. The goal is to reach your maximum heart rate (which depends on your age). Once you reach it, slow down again. Let your heart slow down to where it was when you were jogging. Repeat this process a few times and create a workout that will last about a half hour, and voilà! You’ve done some efficient cardio exercise to keep you heart-healthy and lose weight.
CrispyNutandHerbFried Chicken with Creamy Avocado 2 chicken cutlets 4 eggs 4 cups raw, unsalted nuts of your choice 1/2 c. finely chopped herbs of your choice 1/4–1/2 c. cooking oil of your choice 1 avocado, sliced Salt & pepper to taste Directions: Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste. Lightly beat raw eggs in large bowl. Dip chicken cutlets in the egg wash and coat both sides with the nut mixture. Heat oil in skillet over medium heat. Place chicken in skillet and cook until browned on both sides and cooked through (about five minutes a side). Top with avocado slices before serving.
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food / chef support SUN-DRIED TOMATO HUMMUS Excerpted from the Donâ&#x20AC;&#x2122;t Break Your Heart Cookbook
Ingredients 1 cup (250 ml) no-salt-added chickpeas, cooked 2 sun-dried tomatoes 1 teaspoon (5 ml) fresh lemon juice 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) rice vinegar 2 tablespoons (30 ml) water Sea salt, to taste (optional)
8 servings
To make your own sundried tomatoes, peel and slice ripe, firm Roma tomatoes. Add basil, cover with cheesecloth, and place in the sun for 1 to 2 days. Hummus adds protein and fiber to your diet.
Nutrition Nutrients per serving: Calories: 47 Total Fats: 2 g Saturated Fat: 0 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 13 mg Total Carbohydrates: 5 g Dietary Fiber: 1 g Sugars: 1 g Protein: 2 g Iron: 0.5 mg
Macronutrient Breakdown 44% Carbohydrates 18% Protein 38% Fat
Steps
Puree all ingredients using either a food processor or a handheld blender. Refrigerate in an airtight container.
Tip
Enjoy hummus as a dip with your favorite vegetables and as a spread on your favorite bread, crackers, or baked low-sodium chips.
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Healthy-Idaho.com
PEACHY MUSTARD PORK CHOP Excerpted from the Don’t Break Your Heart Cookbook
Ingredients 1/4 cup (60 ml) peach preserves 1/3 cup (75 ml) honey mustard 2 tablespoons (30 ml) fresh lemon juice 4 boneless loin pork chops, each 3/4-inch (2-cm) thick 1 red onion, thinly sliced and grilled (optional) Cherry tomatoes, for garnish (optional) 1 ripe peach, sliced (optional)
4 servings Steps 1. 2.
3.
Stir together preserves, mustard, and lemon juice. Prepare medium-hot fire in a charcoal grill or preheat a gas grill to medium high. Grill chops, turning occasionally and basting with sauce just until done, 8 to 9 minutes, or until internal temperature on a thermometer reads 145° F (63° C), followed by a 3-minute rest time. Discard any leftover basting sauce. Garnish with grilled red onion, tomatoes and peach. Serve with Spicy Brussels Sprouts.
Nutrition Nutrients per serving:
Calories: 294 Total Fat: 11 g Saturated Fat: 4 g Trans Fat: 0 g Cholesterol: 81 mg Sodium: 197 mg Total Carbohydrates: 18 g Dietary Fiber: 1 g Sugars: 14 g Protein: 33 g Iron: 1 mg
Macronutrient Breakdown 23% Carbohydrates 44% Protein 33% Fat
ll ients fu ingred a nt-rich ri ie te tr ri u c N the or were on't of flav on in D selecti e ip c okbook o C for re rt ea Your H onica Break and M Aaron ra a h r S by chapte n. Each dient Beardo n ingre a n o s dients re focuse of ing eart ection or coll e for h c n e id eir ev . s s and th e n ell and w health
Tip
Lemon juice is the strongest food acid in the kitchen. Disinfect your cutting board by wiping the surface with a lemon slice.
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Interested in Participating in a Clinical Research Trial? Solaris Clinical Research is currently recruiting patients for clinical studies in the following areas:
TYPE 2 DIABETES HIGH CHOLESTROL GOUT LOW TESTOSTERONE HIGH BLOOD PRESSURE If you qualify for a clinical research study, your study medications and doctor visits will be free of charge. You may receive reimbursment for your time and travel during your participation in a clinical trial.
208-288-0123
Contact our study team at to answer your questions or to set up an appointment. 42
HEALTHY IDAHO JUNE 2013
1525 E. Leigh Field Dr. #100 Meridian, Idaho 83646
(208) 288-0123
www.solarisclinicalresearch.com Healthy-Idaho.com
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HEALTHSMART
How will Idaho’s health insurance exchange impact you?
WRITTEN BY KAREN ZATKULAK
The biggest change to health care in decades is coming in just a few months. The Affordable Care Act will affect most Idahoans, and almost every health insurance plan. BOISE -- This year Idaho passed legislation creating its own, state-run insurance exchange, instead of choosing the federally run option. The bill includes competitive bidding requirements for contractors seeking to run the exchange, gun rights protections for participants, and a 19-member board that must meet publicly.
WHO WILL USE THE EXCHANGE?
The exchange will be targeted at individuals needing more affordable health insurance options, like the nearly 300,000 Idahoans currently living without medical coverage. While the Affordable Care Act requires that everyone have medical coverage, there is no requirement to use the exchange. Insurance companies will still offer plans outside the exchange, but will also have the option to offer four levels of plans inside the exchange which will be divided into bronze, silver, gold and platinum plans. The federal government will offer discounts on a sliding scale, depending on income. The less a family makes, the bigger the discount will be. "If you are at the poverty level, at that very bottom eligibility for premium discount, then it's very significant," says Corey Surber, Director of Community Health Initiatives at Saint Alphonsus health System.
IMPACT ON PREMIUM PRICES
The Affordable Care Act also mandates new essential health benefits be required in every insurance plan. The benefits include: • •
44
Ambulatory patient services Emergency services
HEALTHY IDAHO JUNE 2013
• • • • • • • •
Hospitalization Maternity and newborn care Mental health and substance use disorder services Prescription drugs Rehabilitative and habilitative services and devices Laboratory services Preventive and wellness services and chronic disease management Pediatric services
However, bigger plans mean bigger premiums for almost everyone. "You can't offer a more generous package of benefits without having additional costs," said Shad Priest with Regence Blue Shield of Idaho. He says prices will jump different amounts depending on your age and condition, but most people will see a significant increase. "They are estimating between 27 percent and 55 percent increases in health plans," said Priest. The Idaho Department of Insurance will regulate all coverage options to make sure insurance rates meet Idaho code and statutes. They will also oversee options, making sure the Affordable Care Act requirements are met.
EFFECTS ON BUSINESSES
The health care reform will also affect many small businesses throughout our state. Companies with 50 or more full- time employees will be required, under federal law, to offer health insurance to all full-time employees. If a business doesn't offer the required coverage, it will be penalized. Priest says there will also be new reporting requirements for all employers. He says the process will involve exact calculations of the hours employees work. "This is a big deal. If you are an employer out there and you've got 50 or more employees, you need to be looking really hard at this right now," says Priest.
You can visit http://www.healthexchange.idaho.gov for more information about Idaho’s health insurance exchange.
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SMILING NEVER F E LT T H I S G O O D ! Creating beautiful smiles begins with creating a healthy mouth! Approximately 200 million Americans have old silver fillings that need to be replaced. Most of the time the cavities that have found there way under the old silver filling, produce little to no discomfort. According to Dr. Dolby, “Patients make the assumption that if it doesn’t hurt everything is ok. Unfortunately, when discomfort does occur, it is likely the nerve can be damaged beyond repair and may require a root canal or worse, tooth removal!” You Have a Choice: The advent of bonding teeth has provided a superior alternative to the traditional silver filling. Through the process of bonding fillings, a mechanical link is formed to the enamel of your tooth that allows dentists to restore a persons tooth to the correct strength, function and esthetics! Get Checked Today… Your Health is too Important: Regular check-ups to confirm your oral health is at it’s best! Dr. Dolby is offering Eagle Magazine readers the opportunity to have a complimentary silver filling evaluation, complete with intra-oral photographs, so you can be assured you are in the best health of your life!
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