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HEALTHY IDAHO JULY 2012
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contents.
JULY 2012 VOLUME IV, № 7
FITNESS
11 16
EFFICIENT RUNNING TECHNIQUES There's a difference between an Olympic runner and your 50-year-old mom trying to get into jogging again. Find out what techniques will make your jog more effectively.
50 BODYWEIGHT EXERCISES Tone up your workout with these methods.
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WELLNESS
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WHY AM I SO TIRED? Not getting the zzz's you need? Discover what changes you need to make to get that REM cycle going, because after all—you need your beauty sleep.
OVERREACTION 101
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Take a chill pill, dude! If you're having a hard time taking it easy, it's important to realize that such stress is hard on your health—and your happiness. See why stressing is a big deal and how you can fix it.
NUTRITION
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4
A BIG FAT DIET PLAN Still afraid of fat? Get with it! Check out why eating good fats in a balanced diet won't make you fat, but keep you healthy and trim.
TOP 8 WORST FOODS Yikes—there are some scary foods out there. Here is a helpful list to keep you aware.
HEALTHY IDAHO JULY 2012
Healthy-Idaho.com
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Healthy
Letter from the Editor
A
Healthy Olympics
s the spirit of the 2012 Summer Olympics is upon us, I have been thinking: If the world were to hold Olympics in the field of health care, how would the medals be awarded? How would events and outcomes be judged? To which elements of health would we give greater weight and value? Does the world esteem life expectancy rates higher than, say, low infant mortality? Should each be rewarded equally? How would we factor or quantify lifestyle choices and happiness? Would cosmetic procedures be the Irish dancing of medicine? Is Alzheimer’s or homelessness the health equivalent of shotput? (They exist, but few watch or care). And what about the costs of health care? Should we give deductions for overspending or provide incentives to equalize health expenditures? Should smaller countries be subsidized so they may field a team, and if so, from where should this subsidy be derived? In which aspects of health care will we find the scandals and the back-door bribes and insider judging? And who would stand to win or lose based on the subjective outcomes judging? For that matter, who is keeping score of local health systems? Would the spirit of the health games be one of unity and humanity, or of competition and gain? Would the ultimate successes of the health games be measured by the red or black ink of the bottom line of the organizers’ books or by the outcomes of peace, health and happiness felt by the multitude of participants? Could we rate the overall hosting of the games by the public access to the health venues, the ticket pricing and the general cost of attending the health games? And, which countries are the early health favorites? Who will end up being the unlikely successes? To whom do we credit the outcomes of these health indices in each country:
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IDAHO
HEALTHY IDAHO JULY 2012
®
WITH
JULY 2012 VOLUME IV, № 7 EDITOR-IN-CHIEF
John A. Anderson | editor@healthy-idaho.com PUBLISHER
Kenneth J. Shepherd| ken@healthy-idaho.com MARKETING DIRECTORS
Medical research? Physicians? Health insurance organizations? Hospitals? Presidents with plans? This has actually been debated for years. I did some research and ran across a great article, “Healthy? Thank the Garbage Man, Not Doctors,” by Keith Baker, who quotes Dr. James, in Salt Lake City, UT, “It is easy to demonstrate that the health care Americans receive today is the best any generation of humans has ever experienced.” Dr. James then cites life expectancy for Americans as proof of what Baker calls a ‘false’ claim. Baker submits: “The facts from the CIA World Fact Book are that the good old USA ranks No. 42 in the world and dead last among industrialized nations in life expectancy. In infant mortality, another good indicator of the quality of health care, it ranks No. 38. U.S. health care is bested by Singapore, communist-ruled Hong Kong, Greece and Montserrat. U.S. health care is in fact only marginally better than in Castro’s communist Cuba.” The results of our Health Olympics seem unbelievable and scandalous! So I looked up the CIA World Fact Book online – and guess what? He’s right. Baker then offers further healthology. “Current American life expectancy is about what it was for farmers living 2,000 years ago in the Roman Empire. Rural Romans had a life expectancy of a bit over 70 years, while the residents of Rome were lucky to live past age 30. The quality of our health care is the product of Darwin, sewers, the water company, and the garbage man — not medical care. The plague killed 25 – 40 percent of the population of Europe, leaving behind a plague-resistant population. The great scourge of mankind that
evolution has not conquered is not AIDS, it is Cholera, the most deadly disease in history. We are not bothered by Cholera today because we have sewers, clean drinking water and trash collection, not because of any medical miracle drugs. That is just one prominent example of the many diseases that the garbage man keeps at bay. What our medical establishment has done for our health is to bring us the most costly second-rate health care system in the world.” Baker’s theories are surprising, though not inaccurate. If anything, they are thought provoking. America’s health industry has been examined and dissected, debated and argued for decades. Reform is perpetually on the agenda, but never realized. Why is this? At the end of the day, ours is still a health industry that works phenomenally for a few, inconsistently for a majority, and not at all for too many. Why is this? The blame for this rests on no one particular health entity’s shoulders specifically, but rather on everyone’s shouldrs collectively. Clearly, reinventing our health industry is a worthy task. It will require more cooperation within the context of competition; more coordination and minimized duplication; some consolidation and a universal coverage consideration. To what end? At minimum, improved scores on the stage of world health. At best, peace, health, and happiness (however subjective). Okay. So we probably won’t come up with many answers here. But by all means, let’s keep asking the questions.
—John A. Anderson
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HEALTHY IDAHO JULY 2012
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weight loss $2,646 [ NUTRITION ]
Compiled by Kelsey Jones
Source: Men's Health
YES
ANNUAL COST OF BEING OBESE
Eat good fat to lose bad fat: fish keeps you satisfied.
Source: George Washington University
A BI G
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FAT DIE
T PL AN
ARE YOU IN DENIAL? According to a GlaxoSmithKline survey, two out of three Americans are overweight or obese, but three out of four believe they have healthy eating habits.
LOSE WEIGHT THE FUN WAY time period. Playing soccer is similar to interval training, say the scientists, which is the best exercise strategy for losing weight.
DON'T FOOL YOURSELF There's no such thing as a healthy couch potato: a normal Body Mass Index (BMI) doesn't mean you're protected against heart FOOD COURT
It's your call: go for a greuling run or play a game with your friends. Playing soccer is just as effective as running for helping you lose weight, say researchers in Switzerland. In the study, men who played in an hour-long soccer session two or three times a week were able to lose, on average, 4.5 pounds of fat and 1.3 inches from their waists in 3 months. That was just as good as the group that ran for the same
KEEP AN EYE OUT
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HEALTHY IDAHO JULY 2012
disease. Researchers from the United Kingdom found that inactive men were 74 percent more likely to die of heart disease than active guys, regardless of their BMI levels. One reason: the sedentary men typically had larger waists, and scientists say fat in your stomach puts you at a greater risk for heart disease. To burn fat just in time for beach weather, grab a friend and hit the local basketball court for some one-on-one.
Digital guilt trip? Good news for people with low willpower: in a yearlong British experiment, researchers found that obese children and teens reduced their portion sizes by 14 percent and significantly lowered their body-fat percentages when they followed a computer's instructions on how much food they should consume—and they felt just as full. More research is needed to see whether the program can help adults.
The offense
2,130
67%
74%
admit that they eat when they're full or skip meals at least once a week
think their eating habits are healthy
People often overeat when they're stressed. If this describes you, snack on veggies, not junk.
73%
think most people have unhealthy eating habits
52% believe a family
member has an unhealthy diet
Suggest that your family member keep a food log; studies show it helps with weight loss.
The penalty Calories in TGIFriday's Jack Daniel's Ribs & Shrimp with fries and coleslaw
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Approximate number of hours you'd have to spend spring-cleaning your house to burn 2,130 calories Healthy-Idaho.com
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HEALTHY IDAHO JULY 2012
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fitness
>>
EDITED BY JOHN A. ANDERSON
fitness facts [ HEALTH REPORT ]
AreYou In Good Shape? TAKE THIS SIMPLE TEST AND FIND OUT.
OK, so you can still wear you favorite good-butt jeans. But can you do two sets of 15 push-ups with 15 seconds of rest in between? Don’t equate being thin with being fit. There are four simple tests that give you a good idea of how fit you are, suggests the American Council on Exercise (ACE).
1 CARDIO FITNESS. Are you able to complete a 12–14-minute mile run, to prove your cardiovascular ability.
2 STRENGTH. Try 2 sets of 15 modified push-ups and 20 leg lunges with a breather in between; this measures muscle stamina.
3 CORE FITNESS. Do a plank test, which gauges core strength: Lie facedown, resting on your forearms, then up onto your toes, so your body’s like a board. Hold the pose for 30 seconds. Center-sagging’s not good.
push
4 FLEXIBILITY.
To show flexibility, you should be able to touch your toes. People need to view body like a car. You want a good engine and pump, and good, well-oiled working parts.
MUSCLE WORKS
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the fuel
To Stretch or Not to Stretch?
Pre-exercise stretching doesn’t necessarily prevent leg injuries during workouts. Australian researchers recruited 1,538 men in the army and randomly assigned them to stretch or non-stretch groups. Over the course of 40 sessions of physical training in 12 weeks, both groups started with warm-up exercises, but the stretch group also did additional 20-second stretches of the main leg muscles for a total of five minutes of stretching. Guess what? There wasn’t a big injury difference between the stretchers and non-stretchers. What did make a difference was the men’s level of fitness and age. So, what does prevent injury? Consistent exercise and fitness maintenance. Medicine & Science in Sports & Exercise, February 2012
Cardio Strategies— If you’re looking to get lean, switch up your
PERCENTAGE BY WHICH YOUR RISK OF A RUNNING INJURY RISES FOR EVERY SINGLEPOINT INCREASE IN YOUR BODY MASS INDEX Source: American Journal of Sports Medicine
cardio routine and run hard early. In a study published in the European Journal of Applied Physiology, participants ran for 30 minutes on 2 separate days. In the first session, participants ran at a relatively high intensity--80% of their maximum heart rate--for 15 minutes, then slowed to 60% for the final 15 minutes. In the other session, they ran the slower part first. They burned 5 to 10% more fat when they ran faster at the start of the workout. “And this is only a 30-minute workout,” says Jie Kang, Ph.D., the study’s lead author. “If you extrapolate that to a longer workout 3-5 times a week, it adds up.”
Here’s why it works—To burn fat, your body first breaks down
fat tissue into fat molecules. “Our study found that this works better when you exercise at a relatively high intensity,” says Kang. Next, molecules go to your cells to be burned, which Kang says can occur at relatively lower intensities. The best part: You’ll feel as if you’re burning fat easier than ever. Kang measured the participants’ perceived exertion--how hard they felt they were working. Turns out the body feels fatigued late in a workout, regardless of what you do.
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HEALTHY IDAHO JULY 2012
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running
6
fitness
>>
steps to efficient running LEARN TO MAKE THE MOST OF YOUR RUN.
1. Run Tall Gravity and weak core muscles cause many runners to “fold” in the middle when their feet land. This sitting-down movement wastes energy. Imagine that wires are attached to your shoulders, pulling you up slightly. Thrust your hips forward a bit and think “stability” when your foot hits. It’s easier to run tall if you’ve worked your core properly.
2. Relax Tension in your arms, shoul ders, neck, and face reduces effi ciency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.
ROCK SOLID When training for a marathon, Practice in intervals for best results.
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3. Breathe right Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.
4. Land on A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward. And it’s shaky, so your muscles are working on stabi lization instead of forward motion. Shorten your stride. It’ll feel odd at first, like shuffling, but once you get used to it, focus on thrusting back ward with force.
5. Run softly The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a midfoot strike and a shorter, quicker stride.
6. Swing Check your form on a treadmill in front of a mirror. If one arm is bent more than the other or swings more, you have a musculoskeletal imbal ance that can slow you down. Target the weaker side with strength and flexibility exercises.
HEALTHY IDAHO JULY 2012
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nutrition notes [ HEALTH REPORT ]
FRIDGE philosophies A JOURNEY OF 1000 MILES BEGINS WITH THE FIRST STEP. AND SO IT IS THAT THE FIRST STEP OF A NEW WELLNESS MINDSET AND NUTRITIONAL SHIFT BEGINS BY SIMPLY REARRANGING YOUR REFRIGERATOR. WHERE YOU POSITION YOUR GROCERIES VERY MUCH SHAPES THE WAY YOU THINK AND EAT. SHELF STRATEGIES
You eat what you see. Therefore, fill your top shelves with fruits, veggies, and nutritious snacks. Food companies pay a premium for eye-level shelf placement in the store. Studies show that we're 2.7 times more likely to eat healthy foods if it's in our line of sight. It's a great place to stock quick-grab foods.
STORAGE SMARTS
Studies show that having too many small leftover containers prompts us to eat more than we planned. Rather, combine leftovers - entrees and sides so that each container has one meal's worth.
SHOP MORE, BUY LESS
Sorry Costco, the Journal of Consumer Psychology reports that an overload of choices at home is a dieters willpower Kryptonite. We tend to reduce our consumption when resources are scarce. So, rather than stocking supplies for the entire week, researchers suggest hitting the store more often, and buy less—enough for the next few meals.
OUT OF SIGHT, OUT OF MOUTH
It's not rocket science here, but the point is that we tend to ignore foods we can't immediately see and grab. Still, Danish researchers find that 25% of us who grab a healthy snack tend to eat the junk later anyways if it's available and visible. However, when they 'hid' the junk snacks, that percentage drops considerably.
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HEALTHY IDAHO JULY 2012
LEFTOVER ENLIGHTENMENT
FOOD LASTS LONGER WHEN STORED PROPERLY. SO, WHAT EXACTLY IS THE BEST WAY TO STORE LEFTOVERS? 1 SET YOUR FRIDGE TEMPERATURE JUST ABOVE FREEZING. That's about 34o F, which is cold enough to slow the growth of bacteria without freezing the food. 2 PUT ITEMS WITH SHORTER SHELF-LIVES IN THE BACK. Milk, meat, fish, and eggs last longer in the back of the fridge, where it's consistently coldest and furthest away from the warm air that infiltrates every time the fridge is opened. 3 STASH RAW PROTEINS ON THE LOWEST SHELF to reduce the chance of meat juices dripping on other foods. To further reduce the spread of E.coli and salmonella, you should wipe down your fridge at least once a week with a disinfectant wipe or a cloth dipped in soap, water and a little bleach. Healthy-Idaho.com
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Strategy 1:
Limit your sun exposure to before 11 am and after 4 pm during the day, to avoid sunburn. Exposing your skin to the sun at the right time of day can give you the Vitamin D you need, while protecting your skin. If you are in the sun after 11 am and before 4 pm use sun block, hats, or cover up with light clothing. If you get burned, use Aloe Vera gel or Calendula gel. Calendula is as not as well known as aloe, but can be more effective for some people. Bacteria cannot grow in its presence, thus helping the body to heal wounds quickly.
Strategy 2:
Eat seasonal fruits. They are high in water content, rich in antioxidants, and are nature’s way of cooling you down without air conditioning. Eat at least 5 servings of fruit a day.
Strategy 3:
Drink sufficient fluids; at least fifty percent should be water and the rest should
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come from fruit juice or herbal teas. Stay away from sodas as they rob you of calcium and may deplete your bodily water reserve (diuretic). Coffee and black tea shouldn’t count as quality liquids. They also act as diuretics, removing water from your body, and wreaking havoc on your gastrointestinal system.
HEALTHY
SUMMER STRATEGIES Using these strategies you can stay cool and have a fun and healthy summer!
Summertime is an opportunity for us to get outside and enjoy the outdoors, family activities, and to exercise our physical bodies. We also feed our souls from the beauty of Mother Nature. The following are some simple strategies to stay healthy so you can enjoy this brief season:
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HEALTHY IDAHO JULY 2012
Strategy 4:
Cover up at night to avoid mosquito bites. Use citronella-based products to keep them away from you. And remember, the more sugary foods you eat the more you will attract them. Eat garlic, onions, and chives as they keep away these little “vampires.”
Strategy 5:
Pace yourself if you are not in shape for physical activities. Start slow by walking 20 – 30 minutes morning and evening, and you will be in good shape in a matter of a couple of weeks. If you get sore from physical activity, take homeopathic Arnica 30c (a gentle and safe medicine that won’t interfere with any other medication) every couple of hours. The pain and soreness will go away quickly. For those with arthritis or stiffness, take homeopathic Rhus tox 30c twice a day to loosen you up. This is especially good when weather changes affect you poorly, with more stiffness and pain.
Strategy 6:
“Summer complaint” is an old term used for the summer flu, a type of gastrointestinal problem that causes diarrhea. Last year it was a big problem for many people. This year, be prepared by having both a homeopathic remedy called Podophyllum 30c and White Oak bark herb in capsules. Podophyllum helps the body regulate the colon and stop diarrhea in a natural way. White Oak bark capsules (2 or 3 capsules, taken 3 or more times a day) help firm up stools. Taken together, most people see results in 12 to 48 hours. Healthy-Idaho.com
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YOUR WAY!
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15
Fitness
ORGANIC EXERCISE
50EXERCISES
BODYWEIGHT
Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.
full body
WRITTEN BY LAURA SCHWECHERL
1. INCHWORM: Stand up tall with the legs
exercises around, this one starts out in a low
fingertips hit the floor. Keeping the legs
squat position with hands on the floor. Next,
straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.
2. TUCK JUMP: Standing with the knees
kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
7. PRONE WALKOUT: Beginning on all fours with
slightly bent, jump up as high as possible
the core engaged, slowly walk the hands forward,
(pretend Jeremy Lin is watching!) and bring
staying on the toes but not moving them forward.
the knees in toward the chest while extending
Next, gradually walk the hands backwards to the
the arms straight out. Land with the knees
starting position, maintain stability and balance.
slightly bent and quickly jump (on it) again!
3. BEAR CRAWL: Embrace that inner grizzly.
(This dance comes next.)
8. MOUNTAIN CLIMBER: Starting on your hands
Starting on the hands and knees, rise up
and knees, bring the left foot forward directly
onto the toes, tighten the core, and slowly
under the chest while straightening the right
reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).
4. STAIR CLIMB WITH BICEP CURL: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or
leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
9. PLANK: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind
household objects!) and briskly walk up and
the body and rise up on the toes. Keeping the back
down the stairway while simultaneously doing
straight, tighten the core and hold the position for
bicep curls to work the whole body.
5. PLYOMETRIC PUSH-UP: Ready to catch some air? Start on a well-padded surface and
30-60 seconds (or as long as you can hang).
10. PLANK-TO-PUSH-UP: Starting in a plank position, place down one hand at a time to lift up
complete a traditional push-up. Then, in an
into a push-up position, with the back straight
explosive motion, push up hard enough to
and the core engaged. Then move one arm at a
come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
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6. BURPEES: One of the most effective full-body
straight, and do like Lil’ Jon and let those
HEALTHY IDAHO JULY 2012
time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
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chest & back
shoulders & arms 11. TRICEPS DIP: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.
12. DIAMOND PUSH-UP: Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.
13. THE BOXER: Time to make Muhammad Ali proud. Starting with feet hipwidth apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!
14. SHOULDER STABILIZATION SERIES (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).
15. ARM CIRCLES: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counterclockwise.
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16. STANDARD PUSH-UP: There’s a reason this
20. JUDO PUSH-UP: From a push-up position, raise
one’s a classic. With hands shoulder-width apart,
up those hips and in one swift movement (Hai-yah!)
keep the feet flexed at hip distance, and tighten
use the arms to lower the front of the body until
the core. Bend the elbows until the chest reaches
the chin comes close to the floor. Swoop the head
the ground, and then push back up (make sure to
and shoulders upward and lower the hips, keeping
keep the elbows tucked close to the body). That’s one!
the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 3060 seconds.
17. DOLPHIN PUSH-UP: Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until
21. REVERSE FLY: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot
the head is over the hands. Pull up the arms
in front of the other and the front knee slightly bent.
and return to the starting position. (No ocean
With palms facing each other and the abs engaged,
necessary.)
bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.
18. DONKEY KICK: It’s time to embrace that wild side. Start in a push-up position, with the legs
22. SUPERMAN: Want some superpowers? Lie face
together. Tighten the core and kick both legs into
down with arms and legs extended. Keeping the torso
the air with knees bent, reaching the feet back
as still as possible, simultaneously raise the arms and
toward the glutes. Just try to land gently when
legs to form a small curve in the body. Cape optional.
reversing back to the starting position.
23. CONTRALATERAL LIMB RAISES: Sounds fancy, 19. HANDSTAND PUSH-UP: Fair warning:
huh? Here’s the breakdown: Lie on your stomach
This move is for the pros. Get set in a headstand
with the arms outstretched and palms facing
position against a wall and bend the elbows at a
one another. Slowly lift one arm a few inches off
90-degree angle, doing an upside down push-up
the floor, keeping it straight without rotating the
(so the head moves toward the floor and the legs
shoulders and keeping the head and torso still. Hold
remain against the wall). First timer? Grab a friend
the position, then lower the arm back down, moving
to spot you — safety first!
to the other arm.
HEALTHY IDAHO JULY 2012
17
Fitness
ORGANIC EXERCISE
legs 24. WALL SIT: Who needs a chair when there’s a wall? Slowly slide your back down
31. PISTOL SQUAT: There may be no gun permit necessary for this one, but it’s still no
a wall until the thighs are parallel to the
joke. Stand holding the arms straight out in
ground. Make sure the knees are directly
front of the body, and raise the right leg, flexing
above the ankles and keep the back straight.
the right ankle and pushing the hips back.
Go for 60 seconds per set (or however long it
Then lower the body while keeping the right leg
takes to turn those legs to jelly). Need more fire? Add some bicep curls.
25. LUNGE: Stand with the hands on the
raised. Hold (have fun with that), then return to standing.
32. SQUAT REACH AND JUMP: Ready to
hips and feet hip-width apart. Step the right
add some pizzazz (and cardio!) to that squat?
leg forward and slowly lower your body until
Perform a normal squat, but immediately jump
the right knee is close to or touching the
up, reaching the arms straight overhead. Aim
floor and bent at least 90 degrees. Return to
for 15 reps, taking a quick breather before the
the starting position and repeat with the left
next set.
leg. Try stepping back into the lunge for a different variation.
33. CHAIR SQUAT POSE: Stand with the feet hip-distance apart and squat until the thighs
26. CLOCK LUNGE: Time for a challenge.
are parallel to the floor while swinging the
Complete a traditional forward lunge, then
arms up. Straighten the legs, then lift up the
take a big step to the right and lunge again.
right knee while swinging the left arm outside
Finish off the semicircle with a backwards
the right knee. Return to standing and repeat
lunge, then return to standing. And all that’s
on the other side. Do 3 sets of 12 to 15 reps.
one rep! Aim for 10 reps and then switch legs.
36. QUADRUPED LEG LIFT: Starting on the 27. LUNGE-TO-ROW: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead, relying on your back knee for
hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off
support. The leg should remain bent at about 90
the floor, tightening the butt, back, and abs (try
degrees. Add weights to really bring the heat.
to be graceful here!). Hold for up to 10 seconds, then switch legs.
28. LUNGE JUMP: Ready to impress some friends? Stand with the feet together and
34. STEP-UP: This may be self-explanatory,
lunge forward with the right foot. Jump
but just in case — find a step or bench, and
straight up, propelling the arms forward
place the right foot on the elevated surface.
while keeping the elbows bent. While in the
Step up until the right leg is straight (do it for
air, switch legs and land in a lunge with the
Channing!), then return to start. Repeat, aiming
opposite leg forward. Repeat and continue
for 10-12 reps on each side.
switching legs. Try to do 10!
35. SINGLE LEG DEADLIFT: Start in a standing 29. CURTSY LUNGE: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees
leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the
and lowering the hips until the right thigh
left knee slightly bent and reach the arms as
is almost parallel to the floor. Remember to
close to the floor as possible. Raise the torso
keep the torso upright and the hips square.
while lowering the right leg. Switch legs.
30. SQUAT: Stand with the feet parallel
37. CALF RAISE: From a standing position,
or turned out 15 degrees — whatever is
slowly rise up on the toes, keeping the knees
most comfortable. Slowly start to crouch by
straight and heels off the floor. Hold briefly,
bending the hips and knees until the thighs
then come back down. Aaaand repeat.
are at least parallel to the floor. Make sure the
Try standing on something elevated
heels do not rise off the floor. Press through
(like a step) to achieve a wider range
the heels to return to a standing position.
18
position with the feet together. Lift the right
HEALTHY IDAHO JULY 2012
of motion.
Healthy-Idaho.com
core 45. SHOULDER BRIDGE:
48. SIDE PLANK:
Lie on your back with the knees bent
Roll to the side and come up on
and feet hip-width apart. Place arms at
one foot and elbow. Make sure
the torso. Then, lift the hips off the ground,
your side and lift up the spine and hips.
the hips are lifted and the core is
hold for five seconds and release. Repeat!
Only the head, feet, arms, and shoulders
engaged, and hang tight for 30-60
should be on the ground. Then lift one
seconds (or as long as you can
leg upwards, keeping the core tight.
stomach!).
38. L SEAT: Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round
39. ROTATIONAL PUSH-UP: Standard pushups not cutting it? For a variation, after coming
Slowly bring the leg back down, then lift
back up into a starting push-up position, rotate
back up. Try to do 10 reps per leg, then
49. SPRINTER SIT-UP:
the body to the right and extend the right
bring the knee in place and spine back
Want to be a speed demon without
on the floor.
getting off the floor? Lie on your
hand overhead, forming a T with the arms
back with the legs straight and
and torso. Return to the starting position, do a
46. SINGLE LEG ABDOMINAL PRESS:
arms by your side — elbows bent
Lie on your back with the knees bent
at a 90-degree angle. Now sit up,
40. DYNAMIC PRONE PLANK: Starting in
and feet on the floor. Tighten the abs
bringing the left knee toward the
a standard plank position, raise the hips as
and raise the right leg, with the knee
right elbow. Lower the body and
and hip bent at a 90-degree angle. Push
repeat on the other side.
normal push-up, then rotate to the left.
high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.
41. FLUTTER KICK: Start lying on your back
the right hand on top of the lifted knee, using the core to create pressure
50. RUSSIAN TWIST:
between the hand and knee. Hold for
Sit on the floor with knees bent
five counts, and then lower back down
and feet together, lifted a few
to repeat with the left hand and knee.
inches off the floor. With the back at a 45-degree angle from
with arms at your sides and palms facing
47. DOUBLE LEG ABDOMINAL PRESS:
the ground, move the arms from
floor (about six inches). Make quick, small up-
Two legs is twice the fun. Follow the
one side to another in a twisting
and-down pulses with the legs, while keeping
same run-down for the single leg press
motion. Here, slow and steady wins
(above), but bring up both legs at the
the race: The slower the twist, the
same time, pushing the hands against
deeper the burn. Feel like a fitness
the knees.
czar yet?
down. With legs extended, lift the heels off the
the core engaged. Try to keep kickin’ it for a minute straight!
42. BICYCLE: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.
43. CRUNCH: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.
44. SEGMENTAL ROTATION: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.
"Physical fitness can neither be achieved by wishful thinking nor outright purchase." ~JOSEPH PILATES
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HEALTHY IDAHO JULY 2012
19
food
8
top eight worst
foods Source: Lifescript.com
ol, rising blood pressure and soaring numbers on the scale. With snacks like these, who needs enemies? Still, none of us are dieting angels all the time. But if you’re going to lapse, at the very least you can cut the worst offenders from your grab bag. Read on to see which foods need to stay on the forbidden list. Plus, substitutes you’ll love…
20 HEALTHY IDAHO JULY 2012
Healthy-Idaho.com
©Vladislav Susoy | Dreamstime.com
Chimichangas. Pork rinds. Cool Whip. Pasta. These naughty nibbles make you pay with higher cholester-
M
ore than half of all Americans actually believe they are in good or excellent health, according to a recent survey by Cigna HealthCare, a major health care company in Philadelphia, Pennsylvania. The other half thinks they could stand to lose a little weight, about 10 pounds. Yet according to the Centers for Disease Control and Prevention (CDC), two-thirds of American adults are overweight or obese — and apparently slightly deluded.
The bottom line: Americans eat too much and exercise too little. And the calories we eat tend not to be from foods that offer the most nutrition for the fewest calories, like fruits and vegetables, whole grains, lean meats, and low-fat dairy foods. Instead many of us flock to less-than-nutritious foods: processed cheese that squirts from a can, frosted pastries filled with sugary jam, anything deep-fried. We zip toward sugar, salt and fat like babies to their bottles.
The result: We eat, but we’re not truly fed. The solution? Going into deprivation mode won’t help your resolve. But knowing what the worst choices are – and their savory substitutes – can help you make lasting improvements to your diet… and waistline.
1
Potato chips. One ounce
of potato chips has 152 calories and 10 grams of fat (3 grams of which are artery-clogging saturated fat). If you munch on a one-ounce handful three times a week, in one year you will have added 23,400 calories to your diet and about seven pounds to your waistline. And remember, that’s justone small handful – much less than most adults snack on at a time.
Substitute: Rice and popcorn cakes have come a long way. Now available in a variety of flavors, you can satisfy a salty craving without hitting the chips. Pick up Quaker’s Quakes Rice Snacks or Orville Redenbacher’s Popcorn Cakes instead – both have less than 100 calories per serving. For a more exotic crunch, try edamame (steamed soybeans with salt), which you can find in the freezer section of your local grocery store. One-half cup provides 11 grams of protein, 10 grams of carbs and six grams of filling fiber.
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2
Non-Dairy Topping.
Tasty as they are, these toppings are mostly corn syrup and hydrogenated vegetable oil (stuff you don’t want floating around in your arteries). One tablespoon is 32 calories – and who stops at just one? More than likely, you pile on the whip until you can’t even see what dessert you started out with.
Substitute: Low-fat vanilla yogurt. The same amount has half the calories, plus a healthy dose of calcium.
3
Doughnuts. White flour, veg-
etable shortening, white sugar, deep fried. Need we say more? One glazed Krispy Kreme packs 200 calories and 12 grams of fat, including saturated fat, trans fat and cholesterol, all heart stoppers. An old-fashioned cake donut has 300 calories, 28 grams of carbohydrates and 19 grams of fat, including 5 grams of saturated fat and 4 grams of trans fat. The American Heart Association recommends that only 30% of our diet come from fat; that’s about 65 grams in a 2,000-calorie daily diet. Throw down a couple of doughnuts with your coffee and your daily fat quota is sunk.
Substitute: Whole grain bagels. Half of a Pepperidge Farm multi-grain bagel has 125 calories, 3 grams of fat and 3.5 grams of cholesterollowering fiber.
4
Fettuccine Alfredo.
What’s not to love: long strips of fettuccine drenched with butter, cream and parmesan cheese. Eat a forkful of that comfort food and all your worries disappear – until your next physical. A three-ounce serving (think the size of your fist) has 543 calories and 33 grams of fat (19 of which are saturated).
Substitute: Whole-wheat fettuccine with marinara sauce. One cup of whole-wheat pasta has 197 calories and almost 4 grams of fiber. Add half a cup of marinara sauce for only 92 calories and just three grams of fat (one saturated).
5
Sausages.
Most of us have never met a sausage we didn’t like. Drench them with maple syrup at breakfast or boil them in beer for the big game and you’ve got a crowd-pleaser every time. Unfortunately, a single pork sausage link packs 217 calories and 19.5 grams of fat — definitely not a waistline whittler.
Substitute: Chicken or turkey sausage. Five links of Aidell’s chicken apple sausage have only 100 calories and 8 grams of fat (2.5 saturated). Or go vegetarian: Boca Italian sausage made from soy protein has 130 calories per 2.5 ounce serving, six grams of fat and 13 grams of lean protein.
6
Fried Chicken. A fried
chicken breast has nearly 400 calories and 22 grams of fat. The Colonel wouldn’t be happy to hear this, but those heaping platters of fried fowl have got to go.
Substitute: Grilled, skinless chicken breasts. Rub chicken breasts with a fiery spice rub like a green chile-lime seasoning, throw them on the grill and you’ve got great flavor for 189 calories per four-ounce breast.
7
Cheese in a Can. Hard
as it is to believe, some people really love this stuff. But they ignore their protesting hearts: Two tablespoons – about the amount you’d put on two crackers – pumps in 276 calories and 21 grams of fat (13 grams of which are saturated).
Substitute: Blend a can of chickpeas with one fourth cup of tahini (a sesame seed paste available in any grocery), a few garlic gloves, some lemon juice, olive oil, a little ground cumin, and scoop the hummus up with warm pita bread. Hummus couldn’t be better for your heart; it’s full of fiber and protein – and a quarter cup has only 60 calories and five grams of fat.
8
French Fries. One large
order (six ounces) of fast food fries has 570 calories, half of which are from fat (which is why, of course, we love them). If your restaurant order also includes 8 or 9 onion rings, add 276 calories and 16 grams of fat to your burgeoning waistline.
Substitute: Okay, this may sound weird, but sautéed tempeh, a fermented rice and soy mixture you can find in the refrigerated health-food section, can be used to make healthier French fries. Just slice, sprinkle with soy sauce and sauté in a little olive oil until brown. A half cup – about three or four halfinch slices – has 197 calories, is loaded with protein and offers a good source of iron, magnesium, zinc, and vitamin B6.
HEALTHY IDAHO JULY 2012
21
Cover Story
TRANSFORMATION
“
It is critical to plant positive “seeds” at the beginning of any transformation. Starting with inner love and acceptance and simply taking care of the body by honoring it, is an important shift.
* making changes INSIDE -Elizabeth Anderson
”
Elizabeth Anderson—
Out
Fitness model & personal trainer shares her formula for transformation & success
If you plant a seed, it will grow. There are critical reasons why 95% of diets fail. Including that diets don’t address the inner work of emotions and beliefs that are critical for lasting transformation. Photography by Ryne Hazen www.hazenstudios.com Wardrobe styling: Eugenia Coram; Eugenia.coram@gmail.com
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HEALTHY IDAHO JULY 2012
Healthy-Idaho.com
Most diets start with “fixing the body” rather than appreciating and loving it. This is why transforming your life from the INSIDE – OUT is so effective. Step one is to create peace and happiness on the INSIDE that is independent of physical circumstance. Then, the natural product of inner peace and happiness is OUTER health and vitality. In other words – it is important to plant the seeds that we want to harvest and manifest. When we start with choosing to love our bodies and accept who we are, the natural end result is happiness, love, and acceptance. Here are three key steps of effective transformation:
E
#1 CHOOSE HAPPINESS- choosing happiness is simple, and yet very few people do it. It is important to STOP waiting for peace and happiness. When we continually tell ourselves that we will be happy upon the achievement of some external goal – whether it be losing weight or eating right, notice that we are putting off happiness to the future. Remember happiness is a CHOICE and not a DESTINATION.
#2: SERVE – begin to develop an outward focus and ask how you can help and serve others. When a person starts looking outward and serving they begin to be less focused on their looks and who is judging them. This creates a literal shift that is magical - leading to greater self-love and acceptance.
#3: LOVE AS ACTION – do something each day to “love” yourself in action. This could be exercising for 20 minutes, eating a high-energy healthy meal, or taking a walk in nature. The important thing is to take action rather than only thinking or feeling love. It is critical to plant positive “seeds” at the beginning of any transformation. Positivity, love, happiness, and peace will yield end results that are lasting and fulfilling. Starting with inner love and acceptance and simply taking care of the body by honoring it, is an important shift. I’m am thrilled to have the opportunity to teach the message of INSIDE-OUT transformation. For appearances and speaking requests please email info@elizabethanderson.com FOR MORE GREAT TIPS AND TO GET MY FREE VIDEO ON HOW TO LOSE WEIGHT AND FEEL GREAT BY EATING HEALTHY IN LESS THAN 60 MINUTES EACH WEEK – LOG ON TO MY WEBSITE AT WWW.ELIZABETHANDERSON.COM.
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23
July events. july 1-11
4th
1 SUN VALLEY BIKE FESTIVAL
A full week of cycling-related events including races, rides, competitions, film/ photo shootouts, a consumer expo, live music and much more comes to Sun Valley.
ridesunvalley.com
2 DAYS OF THE OLD WEST RODEO 788-1012
3 TETON VALLEY BALLOON RALLY Go on a hot air balloon ride over the Tetons!
tetonvalleyballoonrally.com
4 4TH OF JULY PARADE
visitsunvalley.com/events
5 TUSCANY ON TENTH
A fundraiser with lots of exciting activites including RAKU, raffle prizes, demonstrations and auction items by local and professional artists.
july 12-17
Don creative black and white attire at this flagship fundraising event for The Advocates for Survivors of Domestic Violence and Sexual Assault.
meghan@theadvocatesorg.org
7 ICE SHOW
Enjoy the gourmet dinner buffet and ice show on the outdoor Lodge Terrace or view all the action in our bleacher seating close to the ice.
seats.sunvalley.com
8 SAN FRANCISCO BALLET 415.865.2000
9 YOUTH CLAY CAMP bouldermtnclay.com
10 REVEAL THE PATH
A new cycling film showing at the Egyptian Theater!
egyptiantheatre.net
11 12 HOURS OF OM
24
Salute the summer sun with complimentary yoga classes every hour from 8am - 8pm. Music, healthy
HEALTHY IDAHO JULY 2012
food and drink, wellness vendors, special prizes and more.
slbees.com
12 TOOTS AND THE MAYTALS marleyinthemountains.com
bouldermtclay.com
6 BLACK AND WHITE SOIREE
Know the summer events in your neighborhood!
13 KETCHUM ARTS FESTIVAL
Come enjoy the performances, eat great food, sign the kids in at the activity tent and shop the wares of 125 local artists and craft makers.
ketchumartsfestival.com
11th
14 MASSV MUSIC AND ARTS SHOWCASE The latest and most exciting event to happen this summer in Sun Valley. This historic event will feature the most cutting-edge music touring acts in the nation.
massvmusicfest.org
15 TREASURE VALLEY FLEA MARKET treasurevalleyfleamarket.com
16 KIDS INTRO TO FLY FISHING
Taught by professional guides, this class is designed to introduce the art of fishing to children with an emphasis on hands-on experience.
visitsunvalley.com
17 SNAKE RIVER STAMPEDE RODEO idahocenter.com
PHOTO CREDIT: THOMASVILLEARTS.ORG
Celebrate Independence Day in Hailey and join the fun! Events include the parade, a criterium bike race, kids carnival, the Sawtooth Rangers Rodeo and fireworks at dusk.
29th Healthy-Idaho.com
2012
july 18-23
july 24-30
18 WOOD RIVER COMMUNITY ORCHESTRA
24 IMPROVISING CHARACTER
One of Company of Fools' "Creative JumpIN!" classes—one-time, two-hour classes for people who want a blast of creativity to electrify their senses.
A free outdoor concert at Sawtooth Botanical Garden.
info@wrcorchestra.org
companyoffools.org
19 31ST ANNIVERSARY WINE AUCTION
25 GLASS FUSING CLASS bouldermtnclay.com
Experience incredible wines, dinners prepared by top chefs, auction lots at the gala and a wine picnic and concert featuring gourmet food from local restaurants.
26 GREAT GARDEN ESCAPE
visitsunvalley.com
20 CHRIS ISAAK events.ktvb.com
A 3-day camping event showcasing international musicians, regional artists and free workshops/classes. 18+
neonoasisidaho.com
elephantsperch.com
28 SUN VALLEY ROAD RALLY
22 SNAKE RIVER RACING
sunvalleyroadrally.com
Get your race on at the track!
Explore the creative and destructive effects of wind, water, fire, and ice upon the Earth. Learn how to read and understand the impact of these forces upon our landscape.
ercsv.org
PHOTO CREDIT: QCTIMES.COM
srrscca.com
23 ECOCAMP: FORCES OF NATURE
idahobotanicalgarden.org
27 NEON OASIS
21 BACKCOUNTRY RUN— THE ELEPHANT'S PERCH
Enjoy a relaxing evening in the coolness of the Garden with danceable live music, food, and friends.
29 SUMMER SYMPHONY WITH CHRIS BOTTI svsummersymphony.org
1st
30 UNCORKED IN THE GARDEN
21
st
Relaxing music and local wineries come together in a beautiful setting.
idahobotanicalgarden.org
For more EVENTS in your area, visit uthealth.com To have your event featured, call 801.369.6139
3rd
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HEALTHY IDAHO JULY 2012
25
unity
HEALTH CENTER
LOCAL excellence in HEALTHCARE Unity Offers the Treasure Valley a New Approach to Healthcare Meridian, IDAHO – In May 2010 the doors opened to a Medical Home, with a unique concept. Located in the heart of Meridian, a new health clinic opened with a mission to provide convenient access to quality healthcare, at an affordable price. Unity Health Center provides primary and urgent care, as well as physical therapy, eye care, counseling and dentistry, all in one convenient location. Transparency is important at Unity, which is why the clinic publishes its prices so patients know what services cost upfront, rather than having to wait until they receive an invoice. Unity’s fees are also set at an economical rate in an effort to make quality healthcare available to all who need it. “We wanted to provide the community with an option for healthcare that is affordable, convenient, and accessible,” said Erin PrettyWeasel, Site Director. “Unity accepts insured and uninsured individuals alike. We work with patients on payment options and even
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HEALTHY IDAHO JULY 2012
provide a 25% discount to any patient who pays in full at the time of service.” The providers of Unity Health Center also believe that it is important to offer an educational outreach solution for healthcare topics that benefit any patient or family member. “Unity offers educational classes such as CPR, Diabetes education, and multiple support groups – all free of charge.” Unity is built on a strong foundation with experienced physicians who work with other health providers who are active in the state’s foremost health education program. Conveniently located off the Meridian Exit near Winco in the Central Park Plaza, Unity is open Monday through Saturday from 8 am- 8 pm and 10am-7pm on Sunday, walk-ins are welcome and no appointments are necessary.
To learn more about Unity visit www.uhcidaho.com.
www.uhcidaho.com
Healthy-Idaho.com
Quality, Affordable Healthcare – Where the Patient Comes First!
U
A Different Approach to Healthcare
nity builds on a foundation of education and experience with physicians who are Board Certified in Family Medicine
or Emergency Medicine and works with other health providers who are active in the state’s foremost health education program. Our strong affiliation with Idaho State University/Meridian Campus in support of their clinical education programs allows us access to the most up to date research available. Unity is a multidisciplinary clinic with specialties including Urgent Care, Primary Care, Occupational Health, Student Health, Full-Service Dental, Physical Therapy, Optometry and Counseling- all under one roof!
EXPERT SERVICES, INCLUDING
• • • • • • •
How Are We Different? 1. PUBLISHED PRICING: Which means you never have to guess about your bill.
Urgent Care Primary Care Occupational Health Student Health Full Service Dental Physical Therapy Optometry For a list of pricing and to learn more about Unity, visit: www.uhcidaho.com
2. FLEXIBLE PAYMENT OPTIONS: Unity is committed to meeting the financial needs of ALL families through flexible payment options and needs-based financial assistance.
3. MEDICAL HOME: Unity is a multidisciplinary clinic with specialties including Urgent Care, Primary Care, Occupational Health, Student Health, Full-service Dental, Physical Therapy, and Optometry - all under one roof!
} (208) 895-6729 }
ALSO:
We Always Offer 25% Off on any payment made in full at time of service.
Open y! Everyda o 8 at 8 t Mon – S o 7 Sun 10 t Facebook.com/healthyidaho
HEALTHY IDAHO 745 S. PROGRESS AVENUE - NEXT TO WINCO - MERIDIAN
JULY 2012
27
[ Mind Over Matter ]
OverREACTION
THINKING OF ALTERNATIVES When you’re projecting your past experience onto a present one, try and imagine alternative ways to handle the situation. For example, let’s say you have lunch plans with a friend—who cancels at the last minute. Immediately, you feel an overwhelming sense of hurt and rejection. Which is how you always feel in similar situations—indicating—voila—a past pattern! Be conscious of this and take a step back to recognize it. Then, approach the situation from an entirely different perspective. Maybe you use humor
101 Rewire your brain to control your emotions, and make positive life choices
WRIT TEN BY
HARRY ADELSON, ND
Do you seem to get caught up in the same old reactions? Have you ever blown up at your spouse only to realize—after the smoke cleared—that you might have overreacted just a tad? Maybe you learn that you haven’t been invited to your uncle’s friend’s sister’s birthday party and you behave as if it’s the slight of the century. Sometimes even the most minor snafu can send us storming out of the room, slamming down a phone, or just shutting down entirely. It’s like we just can’t help it—the reaction is as automatic as a mallet to the knee. SCIENCE SAYS IT MAY NOT BE YOUR FAULT:
BRINGING THIS TO LIFE
New research indicates that these habitual, knee-jerk responses go way back to our childhood. As youngsters, we learned to adapt to our families’ idiosyncrasies as a way of survival. Psychologists used to refer to these coping mechanisms as our baggage—but what science has now shown us is that these responses are actually hard-wired into our brains. And because our responses are so ingrained, they have become our filtering system for future incidents. In other words, if something happens today that the brain reads as being similar to something that happened in the past, it will respond as if it were the first time, even though you may be in your 30’s, 40’s, 50’s, 60’s and beyond.
For example, let’s say a child comes from a home where the parents fight frequently. That child is going to associate yelling with bad feelings. In later years, if his spouse raises her voice, he’s likely to shut down like when he was a kid - metaphorically running to his room, closing the door, and essentially blocking out the noise. Does this mean if you come from a family of yellers you’re doomed to hide under your bed every time someone raises a voice? Luckily, recent research indicates that the brain continues to grow throughout our lives—and old patterns can be released as new ones are formed in your boomer years.
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HEALTHY IDAHO JULY 2012
HELP IS ON THE WAY The way to managing your anger and knee jerk reactions is to establish new connections by refocusing your attention to a different outcome or possibility. But, before you can foster these new connections in your brain, you have to be aware of the old brain triggers. When I try and distinguish whether someone’s reaction is a past association, I look to see if their reaction to the situation is automatic and intense. Additionally, when I try and offer an alternative to why they’re behaving that way, the person is resistant and reluctant to consider any other view or interpretation of the situation—other than their own. In my practice, I work extensively with clients to help them rewire and rewrite their lives. Here is an easy exercise to get you started on rewiring your brain to control your anger and over-reactions that will bring about positive changes in your life-today!
to deflect the bad feelings, thinking to yourself, “Gee, I guess it’s my deodorant.” Or, you choose the direct approach and ask your friend if you’ve done something to upset her. Or, you take the practical route and figure your friend just overbooked, overextended, or over-promised—and give her a get-out-of-jail-free card. (Hint: If you have difficulty coming up with alternative ways to handle the situation, think about how someone else - your mother, a childhood friend, an admired acquaintance - might handle the same situation.)
PLUGGING IN NEW CHOICES Now, replay the actual situation as vividly as possible—the phone ringing, the sound of your friend’s voice, the awkward goodbyes—and imagine yourself carrying out one of your new solutions. Maybe you decide that being understanding of your friend’s busy schedule is the best choice. Replay the phone call and plug in your new behavior, the understanding you, rather than playing out your old behavior of feeling rejected and hurt.
Making It Last Before long, you will begin to see a slight shift in how you feel. By doing this exercise again and again, you will refocus your attention on a new outcome. This will rewire your brain and make a new neural connection—a connection to positive change!
Healthy-Idaho.com
[ Mind Over Matter ]
Feng Shui How Order and
Organization Affect Our Health
LOOK AROUND. TAKE IN YOUR SPACE.
Do you see order or disorder? Feng Shui (pronounced “fung shway”), is the art of order – the proper use of space. It’s a Chinese discipline that teaches us how to enhance our life energy (called ‘chi’), and is largely based on our space allocation and arrangement. In other words, your decorating style impacts multiple aspects of your life. If your office or home environment borders on ordered chaos or randomly placed furniture and stacks of stuff, it’s a good bet your finances and family, your health and emotional well-being, are just as chaotic. “Everyone knows that when you don’t have your health, it seems like everything else is out of balance,” writes Karen Rauch Carter, feng shui consultant and author of the best-selling book ‘Move Your Stuff, Change Your Life.’ “The center, or heart, of your home is such a special place. It holds your physical energies. Some homes feel like there is no heart, and it usually shows in the people who live there,” observes Carter.
EARTH:
The earth elements reign supreme in the home, so feel free to load it up. A live plant that is growing in some fresh soil can really improve your energies for health and balance. I also like using a plant because it actually needs attention and nurturing. If you nurture the plant, the universe will repay you in kind.
YELLOWS AND EARTH TONES:
Sometimes all it takes is a simple shift in color to bring about a dramatic shift in energy. Adding yellows and even more bland earth tones to your health and balance zone can improve your health ch’i. Try a pot of fresh yellow mums in a pot of real earth.
RELIGIOUS OBJECTS:
Some people like having a reminder of the higher forces of the universe around and the center is one of the better places to put them. The religious style or symbolism doesn’t matter -- the intention behind it does. If the symbol is made of stone, so much the better.
6 Feng Shui Tips HERE ARE SIX SUGGESTIONS ON HOW TO START INCORPORATING FENG SHUI INTO YOUR HOME, OFFICE, AND LIFE.
1.
A cluttered and messy environment keeps energy from flowing properly. Start off by cleaning your home or office and getting rid of anything that is no longer useful.
4.
Use plants in your environment as well, and keep them healthy, well-fed and watered. Plants with round leaves are preferable to other varieties.
2.
If anything is in need of repair, simply fix it or throw it away.
5.
3.
Take care of the little things that have been piling up such as bills and letters. Doing this allows you to start with a clean slate and helps you gain a renewed sense of clarity.
Drafts should also be cut off as they can carry away money and cause health problems
6.
Avoid excessive overhead light and keep sharp-cornered objects to a minimum.
For your soul to feel balanced and happy it is SQUARES AND essential to find FLAT STUFF: a place on the Squares and flat items exude the energetic planet where movement that works you feel truly well in this area, so let’s at home. … say a flat, square, stone coffee table would be about ~ Denise Linn perfect! Mix and match with these shapes to get what feels right for you.
LAUGHTER:
Laughter is the best medicine. Add something that tickles your funny bone in the center of your space to hold a lighthearted energy for your health.
There are things you can add to your home to help it have heart. Carter suggests adding the following components:
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Wellness
TECHNOLOGY
ENVY
“IT MAKES ME SAD WHEN OTHER GIRLS POST
pictures of themselves and get a whole bunch of ‘likes’ and comments saying ‘beautiful!’, ‘gorgeous’, or ‘you're so pretty,’” one individual wrote on the website experienceproject.com. “No one has ever commented or liked any pictures of myself so what am I supposed to think?” Researchers and social media users alike are discovering a darker side of Facebook. As “friends” post their successes in all aspects of life, displaying their seemingly flawless world, the viewer’s life often appears pathetic. Researchers from Idaho Valley University (UVU) surveyed hundreds of undergraduate students on their Facebook use and the findings showed that the more time a person spent on Facebook, the more likely he or she would believe that friends lived happier lives, and that life was unfair. The fact of the matter is that people carefully display themselves online, deleting anything ugly or socially damaging. Even with over 30 billion pieces of shared information every month, the complete picture of a person’s life is rarely given. But that is often left unconsidered. In fact, depression caused by social media has become enough of a problem amongst the younger generation that the American Academy of Pediatrics (AAP) officially recognizes “Facebook depression” and its dangers.
BY: MICHAEL RICHARDSON
“As with offline depression, preadolescents and adolescents who suffer from Facebook depression are at risk for social isolation and sometimes turn to risky Internet sites and blogs for ‘help’ that may promote substance abuse, unsafe sexual practices or aggressive or self-destructive behaviors,” reported Gween O’Keefe and Kathleen Clarke Pearson in a clinical report published in 2011.
But to say that Facebook causes depression may be a bit hasty, according to Hui-Tzu Grace Chou, lead researcher in the UVU study, who said her research “can at best find some statistical ‘correlation,’” not cause. Being depressed because other people seem happier has indeed been around for a long time. Lao Tzu, a Chinese philosopher and the founder of Taoism who lived in the 600 B.C., counseled against comparisons, saying “When you are content to be simply yourself and don't compare or compete, everybody will respect you.”
When Social Networking Only Brings You Down
Alexander H. Jordan and colleagues at Stanford University published research in 2011 called “Misery Has More Company Than People Think,” finding that people generally overestimate how alone they are in their emotional difficulties. Among those surveyed, participants underestimated the prevalence of common negative experiences and emotions amongst their peers. At the same time, participants overestimated the positive emotions experiences by their peers. It may be safe to say that humans, by nature, compare themselves to others and are affected by the contrasts, no matter how faulty the basis of comparison. While Facebook may not necessarily cause depression, it may aggravate the tendency to compare. For this reason, we should take caution in comparing our real lives with the Facebook life of another. Teenagers and individuals already prone to depression should be especially careful since they are most susceptible to Facebook depression.
When an online forum for shared experiences posted the prompt, “I Loneliness Other communications and psychology experts say that social media is think Facebook makes me depressed,” capable of making us not just sad, but lonely. That is the premise of the book Alone Together by psychologist Sherry Turkle. Turkle said during a 2011 TED talk that social media, along with other modern forms of comdozens of stories streamed in munication, cause us to flee from real conversation, thus damaging our chances for real relationships. She said we turn to things like social mefollowing essentially the same vein. dia because they support fantasies that we are always heard and never alone. How crushing it is, then, when we discover that even with 400
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“friends,” nobody is actually offering their ears or a shoulder to lean on. “I feel like I am yelling and nobody is listening,” commented “Jen” on a blog post about Facebook depression. But being alone doesn’t have to mean loneliness. In today’s culture, being alone feels like a problem but isn’t, Turkle said. “You end up isolated if you don’t cultivate the capacity for solitude, the ability to be separate,” she said. “Solitude is where you find yourself.” Modern electronics may be solitude’s worst enemy. According to a recent Gallup poll, 58 percent of 18-29 year-olds said they spent too much time on a cell or smart phone and 48 percent of the same age group said they spent too much time on social media sites like Facebook. Because it’s so easy to not be alone, we may be losing out on valuable moments of self-evaluation and reflection. We should remember that social media is so engrained in our society that it doesn’t just change what we do, but it also changes who we are, according to Turkle. The nature of our communications and interactions with others is starkly different now compared with a century ago and this significantly affects things like interpretation of communication, how we influence others and our capacity for solitude.
Facebook’s Positives
Let’s not throw Facebook under the bus though. The site has shown to provide a host of benefits to its users, like establishing long-lost or new connections, promoting great ideas and generating creativity. For teens, the AAP says social media can be a great supplement to education, allowing students to easily collaborate and learn from each other. Dr. Chris Stiff of England’s Keele University conducted a study on how Facebook helps new college students adapt to college life. The results showed that students who interacted more on Facebook in their first semester reported having higher self-esteem, being less stressed, and being happier. He suggested that because these young adults were transitioning into a new and often stressful life away from their many social supports, Facebook could help provide new support, through frequent messages. “Facebook is not just a tool for superficial social networking,” he said, “it is also a highly effective conduit for social support during students’ first few dizzying months at university.” As mentioned, Facebook depression poses the biggest threat to people already prone to depression. Just because Facebook carries this potential negative consequence doesn’t mean that all users will suffer from it.
Advice
Experts say social media shouldn’t be feared, but that parents should attempt to understand it better and educate their children about it. There are some things that make Facebook difficult in terms of social interaction that parents should be aware of. First of all, content on Facebook—and on the Web in general—is incredibly durable. When a bully at school makes fun of a child, the comment hurts, but online that same comment becomes especially piercing because so many people can see it, share it, like it and comment on it. Children of today are being brought up on computers. They are a part of childhood now, meaning that parents cannot simply take away computer access from their kids to protect them. They can, however, limit the time their children are on social media sites, encouraging children to develop real relationships. Chou’s research seems to support Turkle’s ideas that online interaction cannot replace real interaction. “When people have more off-line interactions with their friends, knowing more stories about others’ lives, both positive and negative, they are less persuaded that others are happier than themselves,” wrote Chou in the conclusion of her paper. Facebook.com/healthyidaho
WOMEN &
Women may be more prone to Facebook depression than men. Women make up 57 percent of the Facebook world, and are much more active than men, according to research by Craig Watkins and Erin Lee of the University of Texas. While males are more likely to post political and religious views, women are “more likely to post comments and “likes” to their profile, suggesting a greater tendency than men to engage in personal communication,” wrote the authors of the study. If it is true that women dive deeper into Facebook, they should take added precaution, especially if their interactions are more personal.
Healthy Facebook Habits
Chou believes Facebook can be a downer especially when a person’s “friends” are really just random acquaintances. “The more ‘friends’ people included on their Facebook whom they did not know personally, the stronger they believed that others had better lives than themselves,” Chou wrote. “In other words, looking at happy pictures of others on Facebook gives people an impression that others are ‘always’ happy and having good lives, as evident from these pictures of happy moments.” Restrict your “friends” list to real friends, according to Chou. With limited Facebook details alone, misperception about acquaintances is almost guaranteed, as this fictional anecdote illustrates: Think of Susan, who you only met once at a friend’s house. You follow her Facebook account and see her beautiful children who are never dirty or crying. You see her fantastic yard and house, and how happy she looks with her family. You wish you had a life like that. Then you go to Elizabeth’s Facebook page, who is a close friend. Her pictures are also beautiful and her family looks great, but you know better. You know Elizabeth has many struggles with her kids and with her family, because you see her often and talk about the problems. You are jealous of Susan but not of Elizabeth, even though the two probably live similar lives. An online view by itself is often a twisted and polished view. As the “friends” list is whittled down, time is another issue to consider. About five hours a week is healthy, Chou said.
Conclusion
It would be wise to remember the words of media effects expert Neil Postman, who warned that too many people fail to realize that every new technology has both positive and negative effects on society. “Technology giveth and technology taketh away,” he said in an address to theologians and religious leaders in 1998. “Think of the automobile, which for all of its obvious advantages, has poisoned our air, choked our cities and degraded the beauty of our natural landscape.” Facebook is an incredible new communication technology. With its benefits, however, we must accept that it has a negative side and will change how we interact with others. Perhaps the real lesson is that Facebook is more than just a fun tool, so we shouldn’t treat it as such. Facebook may contribute to depression by showing us a world of peers that seemingly has no problems. But this is no reason to chuck Facebook into the trash, because Facebook didn’t invent the problem of unfairly comparing ourselves with others. We did that ourselves millennia ago. Feeling sad and lonely after a Facebook session might be an indicator that something needs to change. Some people need to change who they associate with on Facebook and for others it is simply an issue of time spent on the site. Remember that social media should never be considered an appropriate substitute for real human to human interaction, which is what develops real relationships that form a lasting support. Don’t make Facebook the ground you build your social life upon because when the rains come, you may discover it’s a sandy foundation. Source: “They Are Happier and Having Better Lives than I Am: The Impact of Using Facebook on Perceptions of Others’ Lives”Hui-Tzu Grace Chou, Ph.D., and Nicholas Edge, B.S.
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ENVY
Is Facebook Addiction Similar to Alcohol & Drug Addiction? Social media sites like Facebook connect users with old friends, new acquaintances and everyone in between. However, studies are revealing an inverse link with online connections and deeper, face-to-face relationships.
Author, Gregory L. Jantz, Ph.D. has more than 25 years experience in mental health counseling and is the founder of The Center for Counseling and Health Resources.
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which likens inordinate amounts of time spent on the networking site to drug and alcohol abuse. The test measures how often people use the site, if they do so to forget their problems and how using the site negatively affects their personal and working lives. Researchers found the following groups of people most at risk for Facebook addiction:
• Women, who are more social than men, • Young people, who are more tech savvy than older people • Anxious or socially insecure people “Social media, and the new emphasis on the importance of ‘multitasking,’ have helped drive a wedge between family members,” says psychologist Gregory L. Jantz, author of #Hooked: The Pitfalls of Media, Technology and Social Networking (www.drgregoryjantz.com). Ironically, people become less social the more time they spend on social sites, and they tend to get less done while multitasking because they do not focus on completing one task at a time, he says. “When people abuse drugs and alcohol, they are trying to feel better, yet they are worsening their situation. We’re finding this is also true for those who spend excessive amounts of time on social networking sites,” he says. “Perhaps the hardest hit from social media addiction is the family unit.” Parents should monitor their own time online to ensure it’s not further limiting the already shrinking amount of time available with their children, Jantz says. And they need to safeguard their children by monitoring their time, as well.
PARENTS MAY GAUGE GAUGING THEIR KIDS’ MEDIA USAGE BY ASKING: • How much time do your kids spend with various forms of media? There are plenty of distractions from homework. Estimate how much time your child spends with the television, internet, social networking sites, cell phone, Blu-rays and game systems. The more time spent with media, the lower a child’s academic performance, according to a Kaiser Family Foundation study. • How much time do your kids spend with you versus online media? Remember, simply being in the same room isn’t necessarily interacting. The less the scales tip in favor of human-tohuman interaction, the more likely there may be a problem. • Do you know how each device works and how it can be used? Familiarity with your children’s gadgets gives you a better perspective of what their habits may be like. • What are the consequences of their tech habits, and what should be changed? Make a list of the good and the bad consequences of your family’s technology use. After comparing the two lists, consider changes that can turn negatives into positives. “Technology continues at its accelerating pace, and we are in unchartered territory,” Jantz says. “Increasingly, social networking infiltrates our personal lives, but we need to remember that it is created to serve us, and not the other way around.”
truths
ABOUT THE AUTHOR
NORWEGIAN RESEARCHERS RECENTLY DEVELOPED A TEST FOR NETWORKING SITES, CALLED THE BERGEN FACEBOOK ADDICTION SCALE
If you want a good indicator of your new 'friend' check out their FACEBOOK profile. Studies show that these social network profiles generally reflect reality and personality traits. Researchers at the University of Texas used social networking profiles to assess the personalities of over 2,000 people and found that they accurately judged extroversion and openness. And, while people generally try to project an ideal online personality, friends generally keep them grounded in reality.
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ASTHMA
ST LUKES MERIDIAN 520 S. EAGLE RD. #1245
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IMMUNOLOGY
1000 N CURTIS RD SUITE 303 BOISE, IDAHO
WWW.THEALLERGYGROUP.COM
(208) 377-4000
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Wellness
SLEEP
These are some of the main reasons people experience RLS. Most treatments are non-medical, including leg massages, increased exercise and applied heat.
Symptoms will disappear about a month after giving birth.
YES
YES NO
Do you get less than 7–9 hours of sleep each night?
A
p =
NO
START
See a doctor for medication. 34
HEALTHY IDAHO JULY 2012
Z
Z
Z
Z
Why am I so tired? Sometimes the remedy to sleepiness isn’t just getting more shuteye. BY TAMARRA KEMSLEY
Basic anemia is caused by a lack of iron, but other forms, like aplastic anemia, require major medical help.
None of these, huh? First off, don’t rule out any of these diagnoses as your body may be suffering from lesserknown symptoms. Second, see a doctor.
That would do it. Try eating food high in protein and fiber and see how you feel.
YES
Do you feel pins and needles in your legs when falling asleep?
NO
YES
Do you have diabetes?
ccording to the National Sleep Foundation, Americans average 6.7 hours of shuteye every night, and the number has steadily descreased over the past decade. It’s a shocking statistic when several studies suggest healthy adults get between seven and eight hours a night. However, every person is different. But sometimes it doesn’t matter if you’re downing an energy drink or taking a nap during the day to keep up your energy. Sometimes your body refuses to feel rested. But there are usually reasons why your body is acting the way it is. Your body is a unique machine that responds and adapts to what you feed it and how you treat it. So what is your body trying to tell you? Use this flowchart to determine if your tiredness is a sign of a more serious underlying illness.
Frustrating, isn’t it? Let’s see what it may be.
There’s nothing wrong. Get more sleep.
Are you pregnant?
NO
YES
Possible diagnosis: Restless Leg Syndrome (RLS)
Are you on anti-depressants?
NO YES
Possible diagnosis: Addison’s disease
Possible diagnosis: Anemia
Dizzy much?
Do you frequently replace a balanced meal with fast food or foods high in processed sugar?
YES
How about gastrointestinal irregularities?
YES
NO
YES
Are you noticing any changes in skin coloration? Healthy-Idaho.com
Wellness
Possible diagnosis: Sleep Apnea
YES
Do people complain about how loudly you snore?
Do you have large tonsils and/or adenoids?
Possible diagnosis: Narcolepsy
NO
Do you hallucinate while waking up and falling to sleep?
Do you suddenly lose muscle control when startled or laughing?
BTW
Note: In children, this condition can reveal itself in the form of ADHD.
YES See a sleep doctor to find out which medication best for you.
Any tingling or numbness in your hands and/or feet?
YES
Possible diagnosis: Depression
NO NO
Possible diagnosis: Lyme Disease
YES
See a doctor about a C.P.A.P. machine or Provent.
See an ENT doctor about getting your tonsils removed.
NO
See a doctor for blood testing and antibiotics.
NO
YES
YES
SLEEP
YES
YES
So, you sleep great at night but still feel the need to nap all day?
Do you experience pain in your joints?
See a psychiatrist. Also, exercise is an effective short term antidote for relief from symptoms.
NO
YES
Are you overweight?
Do you feel generally hopeless about life?
YES
NO
NO
See a doctor for thyroid hormone medication.
BTW Note: if Lyme goes undiagnosed for a long time, it may not show up in blood tests.
YES
YES Possible diagnosis: Hypothyroidism
Though not a specific diagnosis, being overweight can cause hypersomnia. The cure: weightloss.
NO
Do you suffer from frequent headaches?
NO
Do you have more frequent bowel movements and unexplained diarrhea at times?
Is there someone else in your family that is chronically tired?
See a doctor Possible about diagnosis: prescribing Genetic stimulants Facebook.com/healthyidaho hypersomnia like Ritalin.
NO
Do you regularly consume alcohol?
NO
Do you drink caffeine consistently throughout the day?
YES
Forget a trip to the doctor and just cut Sorry to be the killjoy, but you should back on your JULY 2012 35 probably cut back and see how you feel. HEALTHY IDAHO caffeine intake.
YES
FIND INSPIRATION FOR HEALTHY LIVING AT AND WATCH
NEWS AT NOON
EVERY WEDNESDAY WITH CAROLYN HOLLY TO LEARN LIFE STRATEGIES FOR YOUR BETTER HEALTH!
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Q
HEALTHSMART
Health
FEVER OUTBREAK
IN THE NEWS
BY STEPHANIE ZEPELIN
The Idaho State Department of Agriculture says two Eastern Idaho goats have tested positive for Q fever, a highly infectious disease that affects sheep, goats and cattle. It can also spread to humans. This is not the first case in the state, but this is the first outbreak on record in Idaho. The ISDA is trying to keep it from spreading to more animals, or humans. "When we got the confirmation of the positive, we notified the owner of the goats and we immediately put the goats under quarantine," said Doctor Scott Leibsle with the ISDA. The disease was discovered during a required, routine screening by the state. "You often don't know your animal is sick until they abort their pregnancy, and typically, livestock don't show any symptoms other than losing their pregnancy,� said Leibsle. It’s during the birthing process that the disease can easily spread to humans. Farmers, ranchers, veterinarians and others who handle livestock on a daily basis are particularly susceptible to catching the disease. In 2011 a rancher and basketball coach in Dietrich caught Q fever from one of his calves. Acey Shaw is still fighting. He can't walk, or use his left arm or leg.
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Leibsle says most people aren't at risk of catching Q fever. "The general public, the risk is remote," he said. "The people who should be concerned the most are the producers." The ISDA and the Department of Health are working to make livestock producers aware of the risks. The ISDA says the best way to prevent the spread of Q fever is practicing good bio-security around livestock.
Q FEVER WAS FIRST IDENTIFIED IN THE
}
1930S. RESEARCHERS DIDN'T KNOW WHAT CAUSED THE SICKNESS, SO THEY CALLED IT "Q" FOR "QUERY."
Editor's note: The livestock in the photographs are not the ones infected with Q fever.
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stlukesonline.org
Ordinarily we reduce fevers, unless of course they’re of the boogie variety. Medicine heals. Technology heals. People heal. But you know what else heals? Joy. The relentless power of optimism is one of the best tools we have when it comes to the care of children. That’s why we formed a partnership with the Trey McIntyre Project – so they could come and share the joy of dance with our kids. It’s one more way we go out of our way to treat children like children, and not miniature adults. Because the best care for kids is care tailored specifically to them.
Every child deserves the best care.
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