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contents.
SEPTEMBER 2012 VOLUME IV, № 9
FITNESS
14
FIVE GLORIOUS KILOMETERS
16
OOPS!
Thinking about that 5K coming up in your community? Get some great tips to make your run a pleasant experience—not a painful one.
Check out some of the common fitness mistakes that are keeping you from reaching your optimal weight.
34 24 18 16 14 6 38
WELLNESS
38 30
PACK A PUNCH IN YOUR SACK LUNCH Tired of the same ol' PB&Js, chips and a drink for your kid? Spice up that sack lunch—and learn the healthy alternatives that will keep little Andy and Jane full of energy for school.
DIAGNOSING HYPOTHYROIDISM Though it weighs just an ounce, the thyroid is an essential member of the endocrine system, yet when an individual contains an under or overactive thyroid, the whole body suffers.
NUTRITION
18 22
NUTRITIONAL A-PEEL Wait! Before you throw away your potato peelings and watermelon rind, check out their nutritional benefits and how to prepare them for some good eating.
TAKE IT EASY THIS SUNDAE
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Craving an ice cream sundae? Watch out—that thing packs some serious calories. Find out the best and worst toppings for your waistline.
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5
EDITOR’S NOTE
I
Everyday Heroes
’m just now recovering from my late night
to ‘me.com’ addresses. Now I’m a me.com! It’s truly an
Olympics-Fatigue. My family and I were glued to the
I-Centric, ‘On-Demand’ society.
events in London last month, and all the gold and
glory. Years of preparation and dreams culminate into
For the record, I think we’ve got some of the most
three quick weeks of performance. And then it’s over.
fantastic youth in the history of the world. I work with dozens and dozens of youth, and have five boys of my
Healthy IDAHO
WITH
SEPTEMBER 2012 VOLUME IV, № 9 EDITOR-IN-CHIEF
John A. Anderson | editor@healthy-idaho.com
You’ve got to admire the drive and ambition that gets
own. I see so much budding greatness and promise, and
the participants there. Yet, even amidst the greatness I
that’s in large measure due to some great parenting
found myself considering the accolade we heap upon
and neighboring. And, even as some struggle, I believe
MARKETING DIRECTORS
our athletes. Hear me out on this, because I know I’m
that there is nothing wrong with today’s teenager that
going to get some contemptuous feedback. Absolutely,
twenty years won’t cure. Still, some argue that we’ve
Michael Phelps was outstanding. World records in every
got one of the poorest school systems in the world in
Julie Guyer | 208-371-4533 Steve Wallace | 208.850.4983 sales@healthy-idaho.com
event and more gold medals than anyone in history.
terms of results. I’ve seen a few stats that may prove
Truly an inspiring hero, and hats off to that. But there
that premise wrong, but clearly in the halls of most
are some things I don’t quite understand. For instance,
American high-schools, self-esteem and self-importance
why do swimming, gymnastics and track get a gold
trump math and science grades. Priorities amiss.
medal for each type of stroke/race/apparatus, and yet
“In my day, we didn’t have self-esteem, we had self-respect, and no more of it than we had earned.” -Jane Haddam
volleyball, tennis, basketball – etc – each must win multiple matches to win one medal? Not to take away from anyone or their efforts, but there are a number of
®
PUBLISHER
Kenneth J. Shepherd| ken@healthy-idaho.com
MANAGING EDITORS
Kelsey Jones | Phillip Chadwick design@healthy-idaho.com ONLINE EDITOR
Ashley Romney | ashley@healthy-idaho.com ACCOUNT REPRESENTATIVE
Tyler Woodcook | 208-867-6363 tyler@healthy-idaho.com
inconsistencies that kept emerging as I’d evaluate events,
When asked what he dreamed about becoming when
CONTRIBUTING WRITERS
their rewards, and the amount of coverage they got.
he was younger, I like what Jerry Seinfeld said. “I grew
Jessica Hagy, Heather Hooke, David Joachim, Tamarra Kemsley, Brooke Kittel, Ryan Larrondo, Michael Richardson, Mark Saunders, Patty Trela, Steven E. Warren
up on Batman and Superman. To many of us, these And, of course, this carries over to life. For instance,
weren’t heroes; these were options.” Others think
why does society reward a person who can put a round
they want to be Michael Phelps, Michael Jordan, Tiger
rubber ball in a hoop so much more than a person who
Woods, President of the United States, Selena Gomez,
is a phenomenal parent? Mike Tyson, 90 seconds in the
or—gasp—pick your pre-meltdown diva. If you’ve read
boxing ring - $30 million. Fantastic high school science
many of my columns, you know I’m a grand proponent
instructor - $40,000 a year. Wait a minute! I’ve just
of optimism, mental capacity, hope, and ambition. I
never understood the disparity between sports heroes
believe firmly in those. However, do the math. How
and everyday heroes. Does a football star contribute
many who dream it can actually become the next
more to society and deserve more praise and reward
Michael Jordan, Tiger Woods, or POTUS? Out of 200
than a brilliant woman who chooses to be an at-home
fantastic swimmers who qualified for the Olympics,
mom? I’m a sports junkie as much as the next guy,
there was only one Michael Phelps. And, unless you
but the older I get the more I wonder what message
count sequels and actor changes, there’s only one
we are sending the youth of America about careers,
Superman and one Batman.
opportunities, values, relationships and rewards.
So, what’s my point? Am I saying don’t dream
At my father’s suggestion, I just got finished reading
– don’t envision greatness? Am I promoting resigned
“Generation Me: Why Today’s Young Americans are More
mediocrity? Absolutely not. But I am suggesting that
Confident, Assertive, Entitled — and More Miserable Than Ever
we may need to re-define what we as society herald
Before” by Jean M. Twenge. Fascinating, and an invaluable
as great. Perhaps, (at least genetically speaking)
ponder. The premise is simple: Over the past thirty years
it’s not exactly true to tell our youth that they can
society has reinforced the ideal of self-fulfillment and
become ‘anything they want to be’, but it is very true
self-aggrandizement. Kids truly are growing up in the
to promote them becoming the very best that they
‘Me Generation,’ and we’re promoting it. Need proof? Ok.
can become. I wish we could realign rewards for more
iPod, iPad, iPhone, iTunes, iMac,
subtle greatness. I especially think that we need to give
iCarly. I, I, I; Me, me, me. I’m
our children and our communities opportunities to
a loyal Mac user, but laughed
recognize and reward the everyday heroes in their lives.
when they converted all our
Becoming an everyday hero is truly worthy of a gold
‘mac.com’ e-mail addresses
medal in my record book.
DIRECTOR OF OPERATIONS
Sandy Wise | 866.884.3258 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 P.O. Box 170375 Boise, ID 83717 866.884.3258 PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health and medical field. Its contents 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 are not necessarily those of the publisher. Call for reprint permission. All photography courtesy of Shutterstock.com unless otherwise noted.
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To be included in our free online directory, please email your contact information to directory@healthy-mag.com Healthy Magazine is dedicated to using recyclable materials.
stardocs media Copyright © 2012 Stardocs, LLC. All rights reserved.
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health news
40
[ HEALTH REPORT ]
Percentage increase in a frequent fastfood eater’s risk of depression compared with an occasional eater’s risk Source: Public Health Nutrition
BUTT OUT (NOT) Revealing a
Cigarette’s True Colors
Fish > fish oil?
Nothing beats the real thing. For treating high blood pressure, eating fish is better than taking fish oil capsules, say scientists in Australia. People with coronary heart disease who ate 1 gram a day of omega-3 fatty acids from fresh salmon saw their BPs decrease, while those who took 1 gram of omega-3s in supplement form did not. The fish may have replaced less healthy foods and provided nutrients not found in omega-3 capsules, according to the study.
Source: cnn.com/health
{
Skip diabetes, not breakfast
THE NEW SKINNY ON CHOCOLATE Researchers in the United Kingdom have managed to cut the amount of fat needed to make chocolate in half, without losing any of the dessert’s delectable-ness. The new chocolate formula contains small droplets of fruit juice, explains lead study author Dr. Stefan Bon. These droplets can replace up to 50% of the triglyceride fats found in cocoa butter and milk, similar to the way air bubbles reduce the density of Aero chocolate bars. Apparently the optimal size for these bubbles is less than 30 micrometers—allowing the fat to be replaced without losing the proper chemical structure. “It's the fat that gives chocolate all the indulgent sensations that people crave—the silky texture and the way it melts in the mouth but still has a 'snap' to it when you break it with your hand,” Bon said in a press release. "We've found a way to maintain all of those things that make chocolate 'chocolatey,' but with fruit juice instead of fat.” Bon and his chemistry colleagues at the University of Warwick used a process called Pickering emulsion to infuse orange juice, cranberry juice and de-carbonated soft drinks into milk, dark and white chocolate. Source: cnn.com/health
8 8
HEALTHY IDAHO SEPTEMBER 2012 HEALTHY IDAHO SEPTEMBER 2012
Australia’s high court upheld the plain packaging act, which says that tobacco products must be in plain packaging without logos and bear graphic health warnings as of December 1st. The government immediately hailed the ruling, calling it a “watershed moment for tobacco control around the world.” Australia is the first nation in the world to require “plain packaging” for tobacco. Only the brand and variant name will differ against a drab, dark-color background. Other government initiatives against tobacco have included a 25% excise in 2010, restrictions on Internet advertising, and more than $85 million in anti-smoking social marketing campaigns. According to the World Health Organization, tobacco kills nearly 6 million people a year, 10% of them from secondhand smoke exposure.
Erratic eating patterns can add inches to your waist and subtract from your health. Skipping breakfast raises your risk of developing diabetes, say Harvard researchers. In the study, men who skipped a morning meal were 21% more likely to be diagnosed with type 2 diabetes over a 16-year period than those who ate up in the a.m. Bypassing breakfast throws your insulin levels out of whack, which can lead to reduced insulin sensitivity and eventually diabetes. Source: American Diabetes Association
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nutrition notes [ HEALTH REPORT ]
BA NA NA RA MA!
What do eggs and
bananas have in common? Both of them can be used in baking as binding agents (the stuff that holds all the ingredients together). For vegan-friendly concoctions, mash up some nanners and mix ‘em in with the rest of your eggless recipes. Plus, it will help you reach that daily potassium quota.
Salute to the Kernel
You may want to consider a snack switch. Popcorn contains 15 times the diseasefighting polyphenols of whole-grain tortilla chips, according to a recent University of Scranton study. The reason? Unlike corn tortilla chips, popcorn includes the nutrientpacked hull of the corn kernel. Beware of microwave popcorn, though: those bags are packed with extremely harmful chemicals and fake ingredients. Either grab an air-popper and do it yourself or try Newman’s Own Organic Light Butter microwave popcorn, which tastes great, has just four ingredients, and pops up at about 40 calories a cup. Not too shabby. Source: Men's Health
TAKE IT EASY THIS SUNDAE A cup of vanilla ice cream packs about 273 calories, so pick your toppings wisely.
Source: Men's Health
*Calorite counts per tablespoon
<
<
Peanuts 50 CALORIES
Peanut Butter topping 95 CALORIES Rainbow sprinkles 25 CALORIES (1 oz.) Maraschino cherry 8 CALORIES
Butterscotch topping 52 CALORIES Caramel topping 52 CALORIES
Hot fudge sauce 60 CALORIES
Whipped cream 52 CALORIES
<
<
Some other toppings:
10 10 10
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fitness [ HEALTH STUDIES ]
Self-Esteem Boost ...Literally Need a compliment? Well, if you're working out you do. In a new study from the University of Nevada at Las Vegas, runners praised for their form moved more efficiently and felt less fatigued than those who were given no feedback. The most notable change? They required less oxygen to maintain their speed, possibly because the muscles not required for running relaxed, helping them conserve energy. No one around to cheer you on? Talk yourself up mentally or pretend you're an Olympic athlete. That works, too, according to author Garbriel Wulfe, Ph.D. Source: Men's Health
ZUMBA Bust a moveâ&#x20AC;&#x201D;not your hip.
It may be a great way to "party yourself into shape," but according to a number of doctors, Zumba, the wildly popular dance-fitness program, may also be a good way to party yourself into pain. "I'm seeing a number of injuries," says Dr. Orly Avitzur, a neurologist and Consumer Reports medical adviser who recently wrote that she's seen a rise in Zumba-related injuries, which can range from ankle sprains, shin splints, heel spurs and plantar fasciitis to hip bursitis, muscle strains and knee problems requiring surgery. "There's so much side-to-side movement that you really need to synchronize your hips, your knees, your feet and your ankles so they're going in the same direction," says the neurologist. "If you move in one direction and the joint doesn't go with you in that direction, it's a setup for injury." Our advice? Prepare the day before! Source: todayhealth.com
STRENGTH
CORE
Weights, lunges, squatsâ&#x20AC;&#x201D;they're all going to get you pumped and prepared for your dance party.
Plank position, baby! That will give you the proper posture and baance to prevent lower back injuries.
ENDURANCE
STRETCH
Don't want to stop every 5 minutes for a rest? Get some aerobic exercise like swimming or running!
Do some stretches right before class and loosen up to prevent injury.
tune up YOUR WORKOUT Source: livestrong.com
Syncing beats per minute with an exercise pace increases your efficiency. In a recent study, subjects who cycled in time to music found that they required 7 percent less oxygen to do the same work when compared to music playing in the background. Music can also help block out the little voice in your brain telling you it's time to quit. Research shows that this dissociation effect results in a 10 percent reduction in perceived effort during treadmill running at a moderate intensity. When compared to a no-music control, the motivational synchronised music led to a 15 percent improvement in endurance. "The synchronous application of music resulted in much higher endurance while the motivational qualities of the music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion," one researcher reported. Finding the right beat has now become even easier with a software plug-in tool called Tangerine. By integrating with your iTunes library, it can build a custom playlist based on the BPM range you provide, while arranging the songs in several different tempo shapes including warm-ups and warm-downs. With the right mix, your brain and feet will be in perfect harmony. Source: msnbc.com
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fitness
5K
FIVE GLORIOUS KILOMETERS
A few small things on race day can ruin your 5K experience even after your weeks of good nutrition and training. Hereâ&#x20AC;&#x2122;s how to make the day a victory instead of a nightmare. 14
HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com
K
HOW TO ENJOY YOUR
5K
PACE
Jenny Hadfield, co-author of Running for Mortals, wrote that runners should break the 5K, which is 3.1 miles, into four parts: mile 1, mile 2, mile 3, and the last .1 as the last part. Then, Hadfield says, make each section a different color to remind you what your intensity level should be. The first part is yellow, then orange, red and finally fire for the last .1 mile.
While it is grateful for stretching and ice, the body is practically shouting for nourishment at this point, so don’t leave it hanging. Eat something with carbs to regain the many calories you’ve lost, and be sure to hydrate yourself. Protein, too, is a key nutrient to get at this point, according to runningtimes.com, because it helps speed muscle repair after strenuous workouts. Kara Goucher, bronze medalist in the 2007 world championships 10,000 meters event, told runningtimes.com that a protein shake after workouts improved her recovery significantly.
If this is too complicated, simply find someone at the beginning of the race who fits your pace, and just stick with them for the entirety of the event.
"I just feel like when I get protein right away after a workout, recovery happens so much quicker," she said.
The thrill of the race can cause rookie runners to charge out of the opening gate with a dragster speed. Drag racer runners hate their lives when they reach the second mile and often snuff out before the race ends because they’ve run beyond their ability.
HAVE A RACE DAY PLAN Make sure that you know the race well. Sometimes it is even good to go to the course beforehand, to see the location of hills, turns and aid stations. This will help you more efficiently expend effort during the actual race. Food and rest are two other factors some people don’t factor in on the day of the race. Don’t think you have to stuff your face beforehand to run a successful 5K. Just get sufficient carbs and try to sleep eight hours the night before.
A PAINFUL CELEBRATION: POST-5K NECESSITIES The finish line represents a marvelous achievement and a source of pride, but it isn’t the end of the journey quite yet. Make sure you run or walk for a while past the finish line, which will help keep muscles from tightening, prevent lactic acid build-up and keep blood flowing to aid with muscle repair, according to active.com. Light stretching and a massage can also help ease the postrun pain, along with ice.
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THE DAY AFTER Ironically, successful recovery from intense exercise involves...exercise. Active.com recommends an easy run the day after the race to get blood flowing through the muscles. This will help heal the muscles that have most likely been lightly damaged during the 5K. There may be a temptation, especially the next morning, to pop a few ibuprofen pills to relieve inflammation, but Oregon physician Tom Etges told runnersworld.com that this is a bad idea. “There's nothing inherently wrong with inflammation," he said. "There's a growing concern in the medical community that overuse of an anti-inflammatory medication can, over time, interrupt the normal healing process. It can also cause a false sense of relief, so you're more likely to challenge yourself before you're recovered and ready." The five kilometers of the race can be five painful memories or one big triumph depending on your preparation. Remember pace, race day planning, and post-race tactics to make your 5K glorious.
HEALTHY IDAHO SEPTEMBER 2012
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fitness
6
Common Fitness & Nutrition
MISTAKES Are You Sabotaging Your Weight Loss Goals?
Do you ever feel like you are beating your head against a wall when it comes to achieving your fitness and nutrition goals? Well, you’re not alone. According to the American Psychological Association’s 2011 “Stress in America” survey, fewer than 1 in 5 adults reported being successful at making health-related improvements. Many site lack of willpower as the culprit. I, on the other hand, find that people consistently follow some common fitness and nutrition blunders:
1.) JUMPING ON THE FAD DIET BANDWAGON. Forget the Cabbage Soup Diet, the Atkins Diet and the South Beach diet, to name a few. These methods might work temporarily but they aren’t sustainable. Making balanced, life-long changes is what works...period.
2.) NEGLECTING TO FUEL PROPERLY PRE- AND POST WORKOUT. Ingesting the proper amount of nutrients before and after your workout plays a key role in the effectiveness of your workout and optimizes recovery/protein synthesis. One to two hours before your workout, ingest .25 g of protein per pound of target body weight and .25 g of carbohydrate per pound of target body weight. Follow the same guidelines within 60 minutes of completing your workout. Some good protein sources are egg whites, chicken, fish and beef. Some good carbohydrate sources are whole grain toast, oatmeal, brown rice and quinoa.
3.) FOREGOING BREAKFAST. You’ve heard this one a million times. Eating when you first wake up does two things. It jumpstarts your calorie-burning engine (metabolism) and it keeps you from binging later in the day. Enough said.
4.) PUSHING LIGHT WEIGHT. Many women falsely assume that lifting heavier weight will create a bulky appearance. The fact of the matter is that women simply don’t have enough testosterone to achieve a football player-like physique. Lifting heavy weight (failure at 6-10 repetitions) is optimal. Muscle is important to weight loss because it is more metabolically active than fat tissue. One pound of muscle burns approximately 6.5 calories per hour whereas one pound of fat burns approximately 1.2 calories per hour.
5.) ADHERING TO THE SAME WORKOUT. If you perform the same routine at the same intensity, duration and frequency day-in and day-out, your results will stagnate. Strive to mix up your workouts every four weeks.
6.) EATING TOO LITTLE. It seems counterintuitive that not eating enough will slow your weight loss progress, but that is exactly what happens. After a few weeks of severely restricting your calorie intake, your body senses a large decrease in dietary energy and sounds an alarm to conserve energy. Your body signals the thyroid, which is responsible for fat, carbohydrate and protein metabolism, to slow down in order to maintain energy balance. Additionally, your body begins to “feed” on muscle tissue for energy. As I stated earlier, you want to spare muscle due to its metabolically active nature, not surrender it.
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HEALTHY IDAHO SEPTEMBER 2012
ABOUT THE AUTHOR Brooke Kittel
PERSONAL TRAINER AND FITNESS AUTHOR Treehouse Athletic Club
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inspire
EDIT your LIFE Why struggle balancing your time when you can just simplify? Written by Tamarra Kemsley
You might be surrounded by post-its (or for the more tech-savvy kind, phone alerts are buzzing every five minutes) and feel like you have to schedule your bathroom breaks. Or maybe you suddenly realize that you’ve missed the past two meals because you haven’t had a moment to stop. Perhaps you are the family chauffeur all day. Maybe your eye is twitching in your work presentation. You’ve just remembered that you have to run the kids to soccer practice at the same time that the pot roast needs to be taken out of the oven or your deadline at work is due and you haven’t even begun that project. There’s no denying it: you’ve got too much going on. Unfortunately, there’s no trick to suddenly infusing more hours into anyone’s day. In the end, something has to give—and it obviously can’t be you. It can be challenging to cut anything out, especially when all of it seems necessary. Here are four things to keep in mind when deciphering what’s really worth your time.
KIDS DON’T HAVE TO HAVE IT ALL With the social pressure of giving a child every opportunity, it can seem counterintuitive to good parenting to pull your child out of activities; however, this is exactly what many families need most. By limiting the activities your son or daughter participates in, you’re demonstrating that family is more important that extracurricular activities. This, in turn, allows you as a parent to spend more time at home with all your children rather than rushing everyone to and fro like a free taxi service. Of course, some degree of organized activity is good and healthy, but by allowing your children to choose certain activities you are encouraging them to decide what is most important to them and to excel in those particular areas.
DON’T COMMIT OUT OF GUILT Whether it’s obligations to your local faith community or the PTA, it’s important to make sure you engage for the right reasons. A feeling of wanting to benefit the community is much more likely to provide for a positive experience than a vague, weary feeling of what one “should” be doing. Ultimately, spreading yourself too thin will likely just result in a feeling of inadequacy as you struggle to live up to a wide range of demands.
LEARN TO DELEGATE MULTI-TASK As Americans, we seem to want to multi-task at all the wrong times, like when we’re driving. On the other hand, turning on the radio to catch up on the morning news while getting ready for the day or using lunch hour to call Grandma and Grandpa are effective examples of multi-tasking. The next time you feel like you don’t have time, look at your schedule and see if there isn’t a place where things could neatly overlap.
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HEALTHY IDAHO SEPTEMBER 2012
It is possible to do too much for your kids. In fact, children should learn to contribute to the household as well as being provided for by it. Making sure they can pack their lunch, do their own laundry and clean the kitchen up behind themselves are all critical skills kids will need as they grow up and leave the house. At first, delegating can be more work than actually just doing the chore itself. In time, however, that will change. Slowly increasing the amount of responsibility you give your children not only will lighten your load, but your children will experience a greater level of confidence in their own capabilities.
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food
The Raw Food
Miracle Photo credit: www.whale.to/a/breast_cancer_patient.html
The inspiring story of Shelley Abegg and how she beat cancer by eating good food, motivating people everywhere to see the effects a healthy diet can make on your health. WRITTEN BY STARDOCS MEDIA
By the time Shelley Abegg found out she had breast cancer in 2001, it had already advanced to Stage III—at which stage roughly 40 percent of patients die within five years. Shelley, now 51, never saw it coming because she never felt a lump in her breast. The cancer was in many small deposits, leaving her unable to detect it by touch. In fact, the only reason she got a mammogram was because her doctor suggested a woman of her age—44 at the time—should consider getting one. Once detected, she underwent surgery to have it removed. Subsequent tests revealed that the malignancies had spread beyond the margins of the surgery and doctors recommended more surgery, followed by chemotherapy and radiation.
YOU ARE WHAT YOU EAT
Something about that didn't sit right with Abegg however. Shelley grew up in a home that preached healthy eating, but never before had she tried eating just raw foods. Worse than that, friends, neighbors and doctors almost universally condemned her decision to decline conventional medicine in favor of a holistic approach. Abegg bravely faced her situation, but her courage extended further than most.
She dove into raw food cuisine and began getting creative. It wasn't necessarily tasty at first, according to her son, but it got better. And so did her health. People started commenting that Shelley looked younger than ever before—glowing skin, shining hair. Nothing like a cancer patient. At the end of the first year, tests showed she was winning the fight—a needed psychological boost to help her continue forward.
"When I first went down this road, ninety-nine percent of the people in my world were devastated that I would make such a radical and unwise decision,” she later wrote on her website rawfoodart. com. “Leaving the medical world for the raw food healing made most people very uncomfortable.”
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Abegg began living according to the famous phrase “you are what you eat,” something that helped carry her through the intense diet transition to raw foods. Raw food diets consist of fruits, vegetables, nuts, grains and seeds that are never warmed above 112 degrees Fahrenheit so they don’t lose nutritional value from heat.
More than a decade later, Abegg is cancer free and has since dedicated her life to spreading the raw food diet to others. Shelley now uses cuisine as an outlet for her artistic leanings, having started a business online called Raw Food Art. Her website has raw food recipes and inspiring stories of others who have adopted the raw food diet and found freedom in their health. She says she's never felt better.
Healthy-Idaho.com
CARROTS, CANTALOUPE AND CANCER
CHEMO VERSUS CAULIFLOWER
America will experience more than 1.5 million new cancer cases in 2012, according to estimates from cancer.org. Idaho alone will have more than 7,000 new cases. The National Cancer Institute (NCI) says diet is a huge factor in cancer prevention. The American Cancer Society agrees, estimating that there will be more than 577,000 cancer deaths this year and that a third of those deaths will be related to obesity, physical inactivity and poor nutrition.
The internet is littered with testimonials of people who claim to have been cured by a raw food diet rather than chemotherapy for a wide variety of cancers, including colon, breast and lung cancers.
“The best advice is to consume a mostly plant-based diet that limits red and processed meats and emphasizes a variety of vegetables, fruits, and whole grains,” the Society website says about cancer-preventing diets. While it is true that sometimes cancer strikes whether we’ve prepared or not, simple lifestyle choices, especially in our diets, can make an enormous difference. One of greatest proponents of using diet to prevent cancer is Brigham Young University’s Dr. Kim O’Neill, a leader in researching cancer prevention, detection and treatment. In 2002 O’Neill and his colleague Byron Murray, PhD, wrote a book called Power Plants, which combined large quantities of research showing the many health benefits of fruits and vegetables. “The single greatest thing you can do to reduce the risk of cancer is eat a balanced diet, including plenty of fruits and vegetables,” O’Neill wrote. “Fruits and vegetables are rich in vitamins, minerals and phytochemicals that enhance your body’s defense systems such as the antioxidant mechanism, mitochondrial protection, DNA repair mechanisms, apoptic systems, metabolic physiology systems and the immune system, enabling you to fight disease-causing agents more efficiently.”
zero to social in five minutes
A host of potential side effects loom over patients undergoing chemotherapy, like anemia, hair loss, memory changes and nausea, to name a few. Chemotherapy and other cancer treatments can be destructive to the immune system, but raw foods do exactly the opposite, helping build the body’s immune strength. However, the science of how fruits and vegetables affect cancer isn’t well understood, so make sure you consult medical professionals before making any final decisions. Chemotherapy can still save your life. In conclusion, we don’t need to speculate on whether or not raw food is healthy. Eating your fruits and vegetables has been good since Mom scolded us for not eating our brussel sprouts. They can indeed help prevent cancer and a host of other deadly diseases. Whether you trust raw food with your life, however, is a different decision, one that can only be made by yourself.
"I am teaching the art of raw food as a career, not as the answer for curing cancer," she said. "It depends on the individual and where they are for themselves."
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HEALTHY IDAHO SEPTEMBER 2012
food
NUTR ITIONAL aPEEL
Why you should consider eating your stems and peels
WRITTEN BY BY JESSICA GIRDWAIN
We tend to discard the rinds, peels and stems of most of our foods. However, research shows that the scraps are chock-full of flavorful nutrients. Consider the following for an a-peeling nutritional boost. ORANGE PEEL
The peel contains more than four times as much fiber as the fruit inside, and more tangeretin and nobiletin flavonoids with anti-cancer, anti-diabetic, and antiinflammatory properties. A 2004 study on animals suggests that these nutrients may even reduce harmful LDL cholesterol better than some prescription drugs. HOW TO EAT IT: Grate and sprinkle zest on green beans or asparagus. For dessert, simmer strips in simple syrup and cover in melted dark chocolate.
BROCCOLI LEAVES
A one-ounce serving provides 90 percent of your daily vitamin A requirement (the florets deliver only 3 percent). HOW TO EAT THEM: Cook the leaves as you would spinach. Blanch in boiling water, then sauté with olive oil, garlic, and salt.
WATERMELON RIND
A USDA study found that the tart white rind offers a high dose of citrulline, an amino acid that helps dilate blood vessels to improve circulation. HOW TO EAT IT: Throw the rind in a blender with lime and watermelon flesh to make an agua fresca. Add sugar, rum, gin, or vodka if desired.
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HEALTHY IDAHO SEPTEMBER 2012
SWISS CHARD STEMS
A study by the Institute of Food Technology in Germany revealed that Swiss chard stems are loaded with glutamine, an amino acid that boosts the immune system and bolsters the body’s ability to recover from injuries and surgery. They're pretty, too! HOW TO EAT THEM: Tie the stems in bundles of six to eight with kitchen twine and braise them in vegetable stock, red wine vinegar, honey, and garlic for 20 to 30 minutes.
CELERY TOPS
The leaves are brimming with five times more magnesium and calcium than the stalks. They’re also a rich source of vitamin C and phenolics, potent antioxidant and anti-inflammatory compounds. HOW TO EAT THEM: Finely chop the leaves with parsley and stir into salsa, or use as a garnish on fish or chicken.
ONION SKINS
The papery skin contains more antioxidants than the onion itself. It’s especially rich in quercetin, which may reduce blood pressure and prevent arterial plaque. HOW TO EAT THEM: Simmer in stocks, soups, and stews for additional flavor; discard the skins before serving.
Healthy-Idaho.com
20th Annual Idaho
HEALTH beauty & fitness fair
FREE Admission. FREE Parking.
October 6 -7
Sat 11am-5pm Sun 11am-4pm Expo Idaho
5610 Glenwood, Boise
SUBMIT THIS COUPON at show entrance toWIN Massages, Hair Cut & Color, Spa Products, Gift Baskets and more! No purchase necessary.
Name:_________________________________________ Phone/Cell:_____________________________________ Email Address:___________________________________
Show Info www.idahobusinessleague.com
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HEALTHY IDAHO SEPTEMBER 2012
23
beauty
d.i.y. BEAUTY SECRETS WRITTEN BY JEANETTE ZINNO See her blog at haute-girls.com
BANANAS & HONEY Want naturally fabulous hair? Mix bananas with honey to make a conditioning mask that will leave your hair silky smooth in ten minutes.
HONEY FACIAL MASK Once a week, use a natural honey face mask for softer skin and cleansed pores. Honey is a natural anti-bacterial and the best type to use is a raw honey, which usually has a sugary texture and doesn’t drip like processed honey.
EGG-WHITE FACIAL MASK Use egg whites to make an at-home face mask. Leave it on for 5 minutes. The proteins give the skin moisture and hydration.
PREPARATION-H Use the hemorrhoid cream on the bags underneath eyes – it de-puffs and is perfect in a pinch before a big event.
FLAX SEED OIL Stimulate lash growth the natural way, by patting flax seed oil on your lashline with a Q-tip to make lashes grow.
BAKING SODA For clean nails simply sprinkle baking soda on a lemon wedge and rub it on nails for a fresh look.
OLIVE OIL Put it on a cotton pad and use it as make-up remover in a pinch. Remove any oil residue with a clean pad dipped in water. If you have unruly curly locks in the summer, try mixing a dimesized amount of olive oil in with your regular styling cream. You’ll get smooth texture and unbeatable shine.
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HEALTHY IDAHO SEPTEMBER 2012
These time-tested beauty routines now seem charming and simple in an age where we’re constantly fed a barrage of beauty ads and overly photo-shopped images of perfection.
Healthy-Idaho.com
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HEALTHY IDAHO SEPTEMBER 2012
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beauty
Not sure where to turn when it comes to healthy products? Here are some of our favorites >
DID YOU KNOW? Just like groceries, your beauty and hair products expire. Their shelf life depends on the beauty product. Here are a couple common ones: Mascara and liquid eye liners: 3 months Liquid face makeup, cream eye shadow: 6 months Powder face makeup, powder eye shadows, pencil eye liners, lipstick, lip gloss: 2 years Source: realbeauty.com
beauty
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Healthy-Idaho.com
BEAUTY
>>
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Whether it be chlorine, salt or sun, the summer elements can cause strands to become dull and dry, leaving your hair less than perfect for the fall season. Make hair perfection come to life with the Philip Kingsley Re-Moisturizing Shampoo and Conditioner, a duo that deeply moisturizes strands in seconds. Philip Kingsley Re-Moisturizing Shampoo contains elastin ingredient to improve the hair’s tensile strength. The addition of the guar ingredient provides natural smoothing and conditioning effects Philip Kingsley Re-Moisturizing Conditioner contains oat protein to improve texture and enable the hair to retain moisture so that it remains nourished and glossy throughout the day The Philip Kingsley Re Moisturizing products are available at philipkingsley.com
Clinically proven to reveal a radiant, smooth, more youthful complexion, Cane + Austin’s Retexturizing Cream contains 10% glycolic acid in an ultra-pure crystalline form to reverse sun damage and correct hyper-pigmentation and discoloration to improve skin tone, texture and appearance. The non-comedogenic, non-drying and non-irritating cream also contains CoQ10 to hydrate and restore moisture balance. Added vitamins A, C and E protect skin from freeradical damage, while green tea reduces oxidative stress, reducing skin inflammation which can result from sunburns.
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Soap & Glory Flake Away™ Body Polish This smoothing body polish is made from shea butter, sweet almond oil, peach seed powder, sea salt, and sugar for a formula that eliminates dry skin. Its alluring scent of Soap & Glory’s signature Pink Fragrance combines fresh bergamot and mandarin, rose, jasmine, peach, strawberry, oak moss, amber, woody notes and amber and warm vanilla notes on the bottom. Price: $18 Celeb Fan: Gwyneth Paltrow
Source: followbackfest..com
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Source: billboard.com
>>
Glow On The Go is an anti-aging self tanning aerosol spray enriched with antioxidants, vitamins A and E, and seven skin-essential oils. Infinity Sun aerosol is alcohol-free and features a refreshing vanilla aroma-therapeutic fragrance. This spray system is developed with a multi-directional applicator for quick and seamless applications, perfect for use on the face, neck and for touching up fading areas.
A single slick of Sexy Mother Pucker™ can fool your lips into looking and feeling fuller. It features SUPERFILL™ microspheres that explode in volume up to 10X when they absorb moisture, and circulationenhancing LIPSWELL™ natural plant oil infusion to increase blood flow and make lips look almost instantly lusher. Price: $15 Celeb Fan: Kara DioGuardi
Curl Up in Silk Firm Hold Mousse softly holds curls to create texture, dimension, waves, and volume: the perfect styling product for curl definition and hold. Yet, despite its firm hold, Curl Up in Silk provides a light, flexible feel free of unwanted flaking and product build up, leaving hair silky, shiny and soft. But, why not think outside of the beauty box? Curl Up in Silk Firm Hold Mousse is not just for curls! This multi-purpose product is also ideal for round-brush styling. Yes, a mousse can finally produce lift for unsurpassed body and fullness for the perfect bouncy blowout each and every time.
HEALTHY IDAHO SEPTEMBER 2012
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wellness
YOUR Business YOUR Health?
Is your business wrecking your health? New research suggests that it may very well be. From high stress and emotional distress, to short temper and sedentary weight gain—running your company is running you down. Make these simple fixes to boost your mental and physical well-being.
These statistics might shock a personal trainer or a dietician, but they won't come as a surprise to many coffee-swilling, desk-bound young entrepreneurs, many of whom are all too aware they don't have the time to hit the gym or eat healthily. You probably can't do much about how hard you work in the short-term, but that doesn't mean there's nothing entrepreneurs with expanding waistlines and shrinking tempers can do to improve their health despite long hours. Katie Morell, for example, recently gave tips on the American Express OPEN Forum blog. Some, like "have a plan" and stick to it, are probably familiar to you and not terribly helpful, but a few of the tips she relays from personal trainer Don Miguel, bear repeating. Morell writes:
KEEP WATER ON HAND According to Miguel, most people have trouble differentiating thirst from hunger. So keep a full water bottle within reach and take a swig every time you get the urge—it can help curb snacking cravings.
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HEALTHY IDAHO SEPTEMBER 2012
EAT WITH INTENTION It's easy to reach for the sweets or savories, but try keeping more healthy treats around such as nuts, fruits and vegetables.
BREATHE Stress can lead to overeating and an increase in blood pressure. Miguel says it's vital to take 30 seconds and focus on your breathing. "A mere 30 seconds may seem like an eternity to stop what you are doing at your desk, but it can relax your shoulders and decrease your stress level," he says. Breathe deeply through your nose and out your mouth, Miguel advises. And do it as often as possible.
ERGONOMICS Making sure you are comfortable and supported while you spend hours in front of the computer can make a difference— especially when your other option is to fork over money for a weekly massage or worse, wait until the pain is unbearable and end up in bed.
HEALTH INSURANCE Depending on where you live, you may or may not have health insurance coverage. It would be a good idea to look into a policy for a self-employed person. You don't want to not go see a doctor when you really need to, which would only exacerbate the problem. Whether it's stress or carpal tunnel syndrome, access to a doctor is important and could make a huge impact on your life. Staying healthy might not be your top priority…but it shouldn't be something you overlook.
Healthy-Idaho.com
©Rozum | Dreamstime.com
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tudies show that many entrepreneurs put their businesses before their health. Citing a new survey from Manta, the touchy economic climate this year has led to less healthy living among business owners. One in three told pollsters they are working out less. Twenty-two percent have gained weight and 14 percent admitted to being more short-tempered due to the strain.
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HEALTHY IDAHO SEPTEMBER 2012
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wellness
Hypothyroidism: The Epidemic No One is Talking About
AND HOW THE SILENCE MAY BE HARMING YOU T HE THY ROID
T H E S Y MP TO MS : N OT H I N G ’ S SAF E
Richard Pooley, MD, takes on the patients that others have given up on in a small office located on his property in a rural town in Connecticut. Most initial appointments take upwards of three hours while patients review their entire medical history and respond to his questions before any diagnosis is issued.
One early pioneer of hypothyroidism, Broda M. Barnes, estimated in his 1976 book, Hypothyroidism: The Unsuspected Illness, that nearly half of all Americans suffer from one symptom or another.
“The problem is that back in the day everyone who carried hypothyroidism died off and if you look at it, that was about half of a family’s children, or, in other words, half the population,” Pooley explains. “With the advent of greater sanitation and antibiotics there was a precipitous fall in childhood mortality but what followed was a rise in degenerative diseases, such as cancer, arthritis and heart disease.”
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This, Pooley says, is what happens when hypothyroidism experiences longevity. In fact, Pooley argues against the concept of inheriting diseases.
“I diagnose someone with hypothyroidism everyday,” Jones says. The people he sees, he explains, have usually been through an endless amount of doctors and testing before arriving at his door. Though it weighs just an ounce, the thyroid is an essential member of the endocrine system, a delicate yet powerful team of organs influencing an array of body functions including insulin production and the ability to fall asleep. In particular, the thyroid’s effects are magnified through every cell in the body because of its role in setting the metabolic rate of each one. It is also responsible for cellular nutrient uptake and waste removal. Thus, when an individual contains an under or overactive thyroid, the whole body suffers.
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Though located on the opposite side of the country, Robert Jones, DC, FAFSA, says it is no different for the patients he treats in the Western United States.
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Over the years, Pooley has treated patients suffering from a myriad of health problems including cancer, depression, fatigue, ADHD, headaches and memory loss. Despite the wide variety of symptoms, however, Pooley has noticed a common theme: nearly all improve with a simple treatment of natural thyroid hormone.
Pooley believes this number is still true today and Jones even suggests that the estimate is too conservative.
“You often hear people say, ‘Heart disease runs in my family’ or ‘Cancer runs in my family.’ I have become convinced that, except for some rather rare genetically-linked illnesses, we do not inherit diseases. We inherit endocrine imbalances and the tendency to manifest these imbalances with specific diseases.” Thus, one series of symptoms are degenerative diseases. Another group of symptoms Barnes describes are those that affect emotional well-being. Depression, Barnes writes, is among the most common
“I diagnose someone with hypothyroidism every day.” 30
HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com
effects of hypothyroidism. In fact, Jones reports that 72 percent of the women he diagnoses with the illness are on some kind of anti-depressant medication. However, to say they are depressed, Jones argues, is not entirely correct. “They’re not depressed—they are hypothyroid,” he says. Finally, there is a class of symptoms that has to do with the body’s inability to fight off infection. Because the thyroid gland is directly related to a person’s immune system, individuals who suffer from hypothyroidism often suffer routinely from common infections including skin infections. Hair loss, ADHD, fatigue and PMS, too, can result from a low supply of thyroid hormone.
DIAG N OS IS One of the most common ways doctors today test for hypothyroidism is through an analysis of a person’s thyroid-stimulation hormone, or TSH. Those whose levels fall within the range of normal are considered healthy as far as the thyroid is concerned. Pooley disagrees with this method. “The range does not come from an average from individuals we know have wellfunctioning thyroids, but rather a vast group of people, many of whom likely are suffering from hypothyroidism themselves,” he says. Nor is he alone. Therese Hertohge, MD,
who comes from multiple generations of pioneering research regarding the endocrine system, announced in a lecture given in 2001 at a conference held by the Broda M. Barnes, MD, Research Foundation, that the TSH is accurate 2 to 5 percent of the time. The Holtorf Medical Group, which specializes in hormone imbalances like hypothyroidism, believes the test only identifies 20 percent of individuals suffering from low thyroid hormone. Jones and Pooley both take TSH levels into consideration, but they are not their sole consideration. Besides a thorough examination of symptoms, both doctors look at a total of six different indicators when examining blood work. They also utilize a different method— one established by Barnes when he was alive. Patients are instructed to keep a thermometer by their bed and to take their temperature first thing upon waking up in the morning, even before using the bathroom. The thermometer must be placed under the armpit and held there for 10 minutes for a completely accurate reading. After ten minutes, those using an electric thermometer simply press the button and then obtain a reading. What this does is reveal the body’s basal—or resting—temperature. A low basal temperature indicates a lower metabolic rate among the cells and thus hypothyroidism.
KEPT ON THE FRINGE Forty years after Barnes’s method of diagnosing hypothyroidism proved its accuracy, most mainstream doctors today view it as “alternative” and pay it little heed. In his book, Barnes writes that this is perhaps due to the ability for patients to diagnose themselves at home and without doctor fees. Today, Pooley argues that the influence of money in modern medicine is only worse. “This failure to be open to new truths is always problematic with orthodoxy, especially an orthodoxy that has become, to a large extent, controlled by a multibillion dollar pharmaceutical industry,” he says. The pharmaceutical industry, in particular, has no interest in investigating the efficacy of nutrition, bio-identical hormones and other natural therapies, because natural substances cannot be patented and therefore cannot generate big profits for them.” Among Jones’s greatest frustrations is the lack of heed most doctors give in particular to Hashimoto’s Autoimmune Thyroiditis which, he says, “accounts for 80 percent of all hypothyroid conditions” and is especially common in women. For this reason, finding a doctor that knows how to diagnose and treat hypothyroidism properly can be tough. In some cases, online forums on the subject may prove beneficial in finding someone with experience in treating hypothyroidism with natural thyroid hormone. Written by STARDOCS MEDIA editor@healthy-mag.com
-Dr. Robert B. Jones, DC, FAFSA Facebook.com/HealthyIdaho
HEALTHY IDAHO SEPTEMBER 2012
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wellness
DOES MY CHILD NEED Therapy?
to 11:30 a.m. and the next session will begin September 4, 2012. At this time we have vacant slots available and will accept new children until filled. Children between the ages of 2 ½ to 5 years of age will be accepted. We will also accept typical peers, or children who do not need therapy to serve as peer role models for children enrolled. The preschool for children receiving therapy is free and the therapy services will be billed to insurance. For children not receiving therapy, there is a $100.00 monthly fee
Q&A WITH RACHELLE RUFFING
SPEECH THERAPIST & OWNER OF ADVANCED THERAPY CARE DOES MY CHILD NEED THERAPY? Unfortunately, sometimes children do not develop skills as rapidly as they should. This is concerning and sometimes hard to accept. Many of these kids have a tough time when they get into school. For example, we know that children with speech delays are at increased risk for later reading and writing delays. Therapy can and does help your child close the gap and improve their skills so he or she can be successful in school and throughout life.
WHAT ARE THE BIGGEST CHALLENGES IN GETTING THERAPY TO CHILDREN? Some people take a “wait and see approach." The “wait and see” approach is a parent that dvanced herapy are knows there mayOccupational be a problem butTherapy waitsServices to Speech, & Physical see if their child outgrows the problem. For
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example, Johnny cannot talk but his parents “wait to see” if he outgrows the problem. This “wait and see approach” typically makes the problem become harder to treat or cure. We know with recent research that the earlier we treat the problem, the more improvement a child can make. Many times, the wait and see approach causes the therapy to take longer and not be as effective. This can be detrimental to a child. Every day matters in the life of a child. Don’t wait. If you are concerned, call 898-0988.
Call Cindy at 898-0988! She will schedule a free screening with the appropriate therapist.
YOU HAVE A PROGRAM CALLED KIDS’ CONNECT. WHAT IS THAT EXACTLY?
1550 N. Crestmont, Ste E - Meridian - 898-0988 245 N. 3rd East - Mountain Home - 587-8255
www.advancedtherapycare.com
Kids Connect is a therapy-driven preschool that is directed by speech therapists, occupational therapists and a physical dvanced herapy are therapists. It operates at our Meridian RACHELLE RUFFING Speech,Clinic, Occupational & Physical Therapy Services Speech Therapist, Owner Monday through Thursdays from 9:00 a.m.
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Developmental Milestones—Gross Motor Skills
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ABOUT THE
C AUTHOR
Developmental Milestones—Speech/Language & Feeding 3 Months
Responds to environmental or speech sounds Coos/smiles for pleasure Sucks fingers when near mouth Recognizes nipple or bottle
Holds head at midline Can sit momentarily without support Grabs for knees or feet with hands Rolls belly to and from back
6 months
6 months
Moves eyes in direction of sounds Babbles 1-2 syllables Mouths and gums solid foods Opens mouth when spoon is presented
9 months
Sits independently while playing with toy Crawls, creeps and pivots on belly
9 months
Babble with sounds (m, b, p) Listens when spoken to Enjoys simple games (peek-a-boo) Self feeds meltable solids Drinks from a cup when presented
12 months
Raises to a sitting position Pulls up to stand at support Cruises along furniture
12 months
Initiates action for familiar game play Recognizes common words (cup, shoe, juice) Says first word Toddler follows single one-step commands
15 months
Stands independently Takes several steps with 1 hand held Rolls a ball back and forth in sitting position
15 months
Tries to imitate sounds/words Babbling sounds like speech; stringing sounds Says a few words (mama, dada, dog); may be unclear Enjoys music, moves to it
18 months
Begins to drink through a straw Imitate unfamiliar sounds & words Gestures hi/bye
24 months
Points to simple body parts (nose, eyes, feet) Averages 2 word combinations Gives up the bottle Chews on a broad range of food
30 months
Begins to answer simple questions Independently drinks and eat without spillage Chews with a rotary motion and lips closed Consonant sounds p, m, h, n, w, b
3-5 years
Speech understood 85% of the time by unfamiliar listener Knows and says new words weekly Asks questions
1—3 Months
Head bobs but stays mostly erect When on stomach can lift head and turn Kicks arms and legs alternately Attempts to hold head at midline Rolls from side to back
18 months
Walks independently Crawls up and down stairs Lifts foot and attempts to kick a ball
Runs Walks up & down stairs with one hand held Throws a ball overhand Kicks a ball several feet
30 months
Jumping forward and up several inches Walks up and down stairs without help Runs well Attempts to catch an 8 inch ball
3-5 years
Rides a trike Hops, gallops, skips Stands on one foot 5-10 seconds
24 months
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HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com
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HEALTHY IDAHO SEPTEMBER 2012
33
education
\ \ “ / / ”
Every man’s memory is his private literature. -Aldous Huxley
10 STEPS
to a better MEMORY
Talk to anyone over a certain age and they will joke about senior moments — lapses in memory. Underlying the humor is a fear of developing Alzheimer’s disease or senile dementia. Their concern isn’t unfounded, because nearly 5 percent of people ages 65 and older (and a much larger proportion over 80) do get Alzheimer’s. However, there is mounting evidence that memory lapses don’t necessarily foreshadow dementia, and that doing mind aerobics can reduce the risk. Here’s a 10-step memory workout courtesy of AARP:
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1. EXERCISE REGULARLY:
Studies have shown that aerobic fitness may reduce the loss of brain tissue common in aging.
2. STICK TO A HEALTHY DIET: Avoid sugar and saturated fat. And eat lots of antioxidant-rich fruits and vegetables such as blueberries, spinach, and beets.The magnesium in dark green, leafy vegetables appears to help maintain memory.
3. LEARN NEW THINGS: Mastering activities you’ve never done before, such as playing the piano or learning a foreign language, stimulates neuron activity.
4. GET ENOUGH SLEEP: Too little sleep impairs concentration.
5. DEVISE MEMORY STRATEGIES: Make notes or underline key passages to help you remember what you’ve read. Invent mnemonic formulas to help you remember things.
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6. SOCIALIZE:
Conversation and positive, meaningful interaction helps maintain brain function.
7. GET ORGANIZED: Designate a place for important items such as keys and checkbooks. Keep checklists for things such as daily medications or items to pack when you travel.
8. TURN OFF THE TUBE: ©Szefei | Dreamstime.com
Experts say too much TV watching weakens brain power.
9. JOT DOWN NEW INFORMATION: Writing helps transfer items from short, to long-term memory.
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10. SOLVE BRAINTEASERS: ..
Crossword puzzles, card games, and board games such as Scrabble improve your memory.
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HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com
..
This year, don’t let
varicose veins get in your way.
Contact us if you’re experiencing: • Leg pain • Fatigued, achy legs • Swelling • Itching • Spider veins • Varicose veins Treatments include: • Sclerotherapy • Endovenous Laser Treatment At Advanced Vein Therapy you can expect: • Quick recovery • Minimal pain • Optimal results • Highly skilled and trusted staff • Fellowship trained interventional radiologists
Call 947.0100 or visit www.AboutAVT.com to learn more.
161 E Mallard Dr, Suite 130, Boise ID 83706
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HEALTHY IDAHO SEPTEMBER 2012
35
atoz education
L I F E LO N G L E ARN I N G
>
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W I T H YOU R B R A I N, I T ’ S U S E I T OR LOS E I T. H E R E A R E 2 6 A D U LTC E N T R I C W AYS TO GE T YOU R L E A R N ON A N D K E E P A S H A R P M I N D.
A | Adopt a pet With the recent spike in home foreclosures, many
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well-trained, well-loved pets end up homeless in the transition from house to apartment. Help a furry friend in need and adopt a pet from a local animal shelter. Their companionship averts depression, which can lead to dementia.
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B | Become a builder
From a bookshelf to muscle car to a new home and anything between, building is one of the most enjoyable, fulfilling learning processes. With every step, every tweak, and every trial and error you’ll expand your mind and its capacity to fabricate.
C | Cooking class Learning to cook (and enjoying it) is the first step toward a healthier family and a healthier you. A repertoire of healthy recipes is your greatest line of defense against the supersized, super fattening—and expensive—restaurant fare. Plus, cooking fosters creativity, practice and confidence—all ingredients for a healthy brain.
D | DIY
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Do it yourself – anything.
Take pictures to frame in your home. Change your own oil. Paint, landscape, © Fotum | Dreamstime.com
remodel, anything! Like building, the steep learning curve of do-it-yourself (DIY) projects leaves you fulfilled and accomplished. For DIY ideas and how-to, visit www.doityourself.com, www.diynetwork.com, and www.diyideas.com.
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>
atoz LIFE LO N G LE ARN IN G
>
BRAIN STIMULATION INCREASES AND STRENGTHENS YOUR BRAIN CELLS AND THE CONNECTIONS BETWEEN THEM.
E | Enter a race
°
K | Keep in touch
…
Closeness with family and friends will
capture it by taking a photography
likely lower your risk of dementia.
class. You’ll not only learn how to use
of just working out to burn calories,
Call, email, blog-browse, write letters,
(fully) that crazy contraption called a
they’re training for race day and learn-
or even go out for a bite. In addition
camera, you’ll also learn the skills of
ing how to optimize their performance.
to stimulating and strengthening your
photography so you can capture every
®
brain, socializing lessens depression
moment in display-worthy fashion.
Racers are fit with a purpose; instead
F | Finish your degree
that can result from isolation.
v
O
lost art of concentration and being in
second time. With university extension
ever language you prefer – it keeps
the moment. They have a meditative
programs and online courses available
your brain in tiptop shape. Studies
quality to them,” says Carl Honore,
from home, earning a degree is more
show that bilinguals are more creative,
Canadian author of In Praise of Slow-
sharper problem solvers, and flat out
ness. Visit CraftYarnCouncil.com or
smarter than their monolingual coun-
drawspace.com for tips.
Genealogy is like an addicting mara-
.
R | Road trip
å
thon-scavenger hunt for your brain.
M | Mind games
Putting together the real life puzzle of
No, not the brainwashing and sublimi-
American family vacations, the road trip
ancestors, family records, documents,
nal message tactics of the Cold War –
is all about the journey and the adven-
and personal stories puts your brain in
think Sudoku, crossword puzzles, and
turous stops along the way. For a group
constant search mode, ever reading,
brain teasers et al. These games and
of collegiates, a family of six, or empty
sleuthing and uncovering your own
exercises are designed to whip your
nesters, the open road offers miles and
personal history. To start your search,
wit into tip-top shape and keep it that
miles of learning. Visit national parks,
go to www.familysearch.org (free),
way. Even board games (Cranium, for
monuments, historical sights – just grab
Ancestry.com (subscription), or www.
one) can give your brain a workout. For
a map, hit the road and become your
genealogy.com (subscription).
cool mind games, visit uthealth.com,
own tour guide.
˚
N | Nutrition class
‰
Are we there yet? A nostalgic relic of
Z
H | Humanitarian aid project
keyword “games”.
S | Specialize a skill
Hone in your favorite hobby and really
Don’t just watch the news, be a part of
Nutrition knowledge helps your brain
become a pro by taking a specialty
it. The next time you hear of a natural
two fold: 1) you’re learning, and 2)
class. From technology to metal work,
disaster or a war-torn country in need
eating the right foods enhances brain
oil painting to gardening and everything
(i.e. tonight on the 10 o’clock news),
function and prevents degeneration.
in between, specialty classes (generally
contact a local relief agency and ask
The chief neural nutrient is healthy fat.
held in the evenings for working adults)
how you can help. Even better, make
Monounsaturated fats and Omega-3s
help you become a jack-of-all-trades
your next vacation a service vacation
boost brainpower, but saturated and
and a master of one.
by contacting one of many humanitar-
trans fats fry brain cells like the 60s. The
j
right carb and protein sources also feed
T | Travel
your genius. Check local fitness centers,
Whether for business or pleasure,
colleges, libraries, health food stores,
travel offers great gains for your body
Ever wanted to play the drums? The
and spa resorts for nutrition and cook-
and mind. The change of landscape
guitar? Playing a musical instrument
ing classes.
prevents your mind from stagnating,
∞
ian aid organizations online.
I | Instrument
benefits the development of certain
Q
adult minds stay alert and active; it
O | Outdoor adventure
even sharpens memory, helps prevent
To refresh your brain, take it outside.
Alzheimer’s, and relieves stress.
The outdoors prompt a little more
parts of the brain, studies say, helping
m
and a vacation provides time to reconexperience new places and cultures – all of which keep your mind young.
routine, taking fresh air straight to your cranium. For a real brain boost, add
Omega-3 fatty acids are vital to brain
they offer sociality and fun, educa-
adventure. Backpacking, rock climbing,
health. Omega-3s lube your great gray
tional group activities. Try a book club,
deep-sea fishing – as long as you keep
machine, improving brain cell commu-
yacht club, swim club, travel club,
your noggin safe, adventure strength-
nication. The best sources of omega-
tennis club, cooking club, or the GenX
ens your mind and your might.
3s: fish, namely wild salmon, herring,
J | Join a club We love clubs for two reasons:
version of a club – a blog. Either way,
µ
it’s like-minded folks gathering for the
P | Photography
sake of learning and swapping tips.
There is beauty all around. Learn to
Facebook.com/HealthyIdaho
ticular benefit for adults over age 65
personal sense of accomplishment, and less depression.
W | Wax poetic
-
Forget the shrink, just setting a pen to paper can de-stress and detox
your body, while freeing up volumes of working memory. Pent up stress and emotional baggage actually produces volatile toxins in your body. Penning these experiences is like a deep spring-cleaning for your
b
mind and body, leaving you healthy and refreshed.
X | Exercise
“Physical exercise is essential for maintaining good blood flow to the brain. It also can significantly
protect against those risk factors for Alzheimer’s and other dementias,” says the Alzheimer’s Association. Exercise that engages the mind – like yoga, hiking, biking, kickboxing, or any new exercise – offers additional brain benefits. Also, combining learning and physical activity increases recall (i.e. riding a stationary bike while reading). So get out
Ç
and get your body moving.
Y | Yoga
Of all types of exercise, yoga tops
the charts for mental fitness benefits. Not only do yogis increase physical strength, flexibility and endurance,
they also increases mental strength, flexibility and endurance.
Z | Zoo
and sardines. Eating fish helps cut the risk of Alzheimer’s, arthritis, cancer, diabetes, heart disease, and stroke.
annually. Benefits included physical
\Ú /
nect with family, exercise, rest, and
U | Uptake your omega-3s
activity than your indoor couch/desk
Community Service showed par-
health, mental health, longevity, a
Don’t excuse your French – or what-
¨
by the Corporation for National and
“Slow hobbies help you cultivate the
your tassel – whether for the first or
G | Genealogy
health while helping others. A study
who volunteered at least 100 hours
L | Learn a language
terparts. It’s all Greek to me!
,
Volunteers help themselves to better
Q | Quilting & crafts
There’s no time like the present to turn
convenient than ever.
V | Volunteer
Lions and tigers and bears, oh my!
The local zoo or aquarium is a great place to up your intellect – why
do you think it’s a classic field trip locale? Zoo visits boast the same
benefits as travel – family time, exercise, and new experiences. It’s kind of like a safari, but close to home.
HEALTHY IDAHO SEPTEMBER 2012
37
education With child obesity continually on the rise, some healthy alternatives in sack lunches are just what the doctor ordered. Here are a few: WHAT NOT TO PACK
38
AND WHAT TO PACK INSTEAD
WHY
Sugary drinks
Water
High bursts of sugar are quick to subside and can make focusing later in the day more difficult, especially for kids.
Fruit snacks or fruit cups
Fruit
Fruit snacks are completely fiberless and do not offer sustained energy; fruit cups usually serve the fruit swimming in a sugary syrup that, again, is not good for lasting energy nor healthy for your teeth.
Pre-packaged desserts
Homemade baked goods
Highly-processed products are often replete with ingredients our bodies are unable to digest. It’s best to stick with things you know your body can process when you can.
Granola bar
Granola
Granola bars tend to be sugar-packed and little better than a candy bar. Natural granola is a healthy (and fun) alternative.
Sugary or “lite” yogurts
Greek yogurt
Why? Many yogurts on sale today have more to do with dessert than they do dairy. Skip the sugar and the lite’s aspartame by going Greek.
Chips
Triscuits or other whole grain crackers
More grains means more energy and more nutrients.
American Cheese
Swiss, cheddar, etc.
You might as well call American cheese plastic—you wouldn’t be too far off. If it says “cheese product” on it, this means it does not meet federal regulations for cheese and will not provide the same health benefits.
White bread
Whole grain/pita bread/ whole wheat tortilla
The key here is complex carbs that provide more energy and lasting fullness. Just because the bread is brown inside and out doesn’t mean it’s made of wheat—many companies with use molasses or other substances to give it this color instead of using whole grains.
HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com
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How to pack a healthy punch in your child’s sack lunch WRITTEN BY TAMARRA KEMSLEY
EYOND It’s back to school time! Are you struggling with packing a healthy and kid-satisfying lunch? Here are some basics to build on.
DO & DON'T Don’t: Get your lunch from a vending machine—you might as well eat the packaging for comparable health benefits. The same goes for most frozen meals. Do: Make a salad and package the salad dressing separately. This will keep the lettuce from getting soggy. Alternatively, spread peanut butter on bread and pack a banana to cut up into it later. It’s a filling and satisfying meal; waiting to cut up the banana will keep it fresh. Don’t: Pack a boring old sandwich for Tommy. Do: Try filling a whole wheat wrap with last night’s leftovers that don’t need reheating. It will give more variety and he’ll be the talk of the lunchroom. Do: Keep things fun while still healthy. Fill some celery stalks with almond butter and line some raisins in it like ants on a log. Who says you can’t play with your food? Do: Snack on things that will provide lasting energy, such as nuts and berries, whole grains and dairy. Send your kid to school with some raw almonds in their pockets to keep them full of energy throughout the day as they snack on them through class. For more creative and healthy ideas for sack lunches, check out the University of Colorado’s website: pvhs. org/body.
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HEALTHY IDAHO SEPTEMBER 2012
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events. sports&recreation 1-16
KIDS INTRODUCTION TO FLY FISHING
Taught by Silver Creek Outfitter's professional guides, this class is designed to introduce the art of fishing to children with an emphasis on hands-on experience. Includes transportation, flies and the use of fly rod and reel if needed.
silver-creek.com/classes
2012 PERRINE BRIDGE FESTIVAL
7-8
5k & 10k Run/Walk Kayak & Canoe Races BASE Jumping Exhibit Kids Carnival Art Exhibit Music & Entertainment and lots more!
HONOR MENTIOABLE N S: Breast C ancer A
(208) 737-2480
14-16 BIG NASTY HILL CLIMB
Hillclimbing includes the mud drag event, RC car races, freestyle show, pumpkin shooting, helicopter rides, mechanical bull rides, airboat rides, fireworks, live entertainment--it doesn't stop! (208) 573-4255
5th 1st
warenes Health s Physical y Lung Month Therapy A Down S yndrom wareness e Aware ness
14th
THE SCENIC HALF MARATHON
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Fourth Annual 5K/10K/Half Marathon around scenic Sandpoint, the Most Beautiful Small Town in America.
sandpointchamber.com
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BOULDER MOUNTAIN BIKE TOUR
Join the entire bicycling community for this annual race. Mountain bikers will meet at the SNRA to ride up the Harriman Trail at 9 am and road bikers will meet at Ketchum Town Square at 10 am to ride up to Galena Lodge. Galena Lodge will provide a discounted lunch and specials all day as well as live music. No entry fee required. Come up and celebrate another incredible summer at Galena Lodge!
galenalodge.com
PRIEST LAKE MARATHON EVENTS
Course is on drivable dirt forest service roads that wind through the Panhandle National Forest. All participants in the 13.1, 26.2 and 50K receive a technical fabric finisher shirt and medal.
priestlakerace.com
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THE DIRTY DASH
Enjoy this mud run obstacle course where a military boot camp meets your inner five-year-old’s fantasy and subsequently converts boy to man and then man to swine. You’ll need endurance to trudge up mountains of sludge, courage to overcome uncompromising obstacles, a complete lack of shame
HEALTHY IDAHO SEPTEMBER 2012
to wallow in pits of mud and a smile to show through at the end! h the Panhandle National Forest.
thedirtydash.com
25 5K FOAM FEST
Imagine all the fun of running through mud, jumping over obstacles mixed with the excitement of running through a giant car wash. You will be covered in mud up to your Adam’s apple and then dodge through obstacles to emerge covered in suds. This race is more fun than a scrub in the tub on a Saturday night!
16th
5kfoamfest.com
29 RACE 2 THE SUMMIT
Enjoy a half marathon, 10k, 5k, or Kids Fun Run. The first race starts at 8 am. There will be an after party at the Horseshoe Bend City Park!
race2thesummit.com
<
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Healthy-Idaho.com
arts&entertainment
9/12
health&wellness
1-8 EASTERN IDAHO STATE FAIR
4 WEIGHT LOSS PROGRAM Losing weight can be a challenge
Hold onto your hats! This fair includes all sorts of fun, including a demolition derby, rodeo, relay races, concerts, BMX Monster racing, carnival, shark encounter, petting zoo, and much more! funatthefair.com
Redfish Lake Lodge welcomes you to observe over 20 artists from all over Idaho in their creative interpretation of the beautiful Sawtooth Mountains, Redfish Lake, and surrounding wilderness. stanleycc.org
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Eagle River Pavilion. With more than 100 million albums sold, Olivia's successes include four Grammy Awards, numerous Country Music, American Music, and Peoples Choice Awards and ten #1 hits. stubhub.com
HUEY LEWIS & THE NEWS
Maryhill Winery is excited to welcome Huey Lewis & The News www.maryhillwinery.com
Cameron Mackintosh presents a brand new 25th anniversary production of Boublil & Schonberg's legendary musical, Les Miserables. BSUEvents.com
ROCKSTAR ENERGY DRINK UPROAR FESTIVAL WITH SHINEDOWN
Idaho Center. Shinedown, Godsmack, Staind, Papa Roach and more. stubhub.com
21-23 SUN VALLEY HARVEST FESTIVAL
Features regional food, wines and beers from farms, vineyards, and ranches around Idaho and the Northwest. sunvalleyharvestfestival.com
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st
TRAIN
Train has reemerged with their hit single "Hey, Soul Sister" and are on tour. The single has sold five million copies and has made Train's comeback nothing short of monumental. stubhub.com
Facebook.com/HealthyIdaho
8 KOOTENAI HEALTH TRIATHLON FOR KIDS The 4th Annual Kootenai Health
Triathlon for Kids is designed to promote health and fitness to children. The goal is to make every child a winner. Who knows—you may have an Olympic athlete in your house! kootenaihealth.org
13 GOLF—HIT IT FARTHER WITH LESS PAIN, A NEW APPROACH TO CORE Seminar for golfers of all ages and skill
OLIVIA NEWTON-JOHN
19-23 LES MISERABLES
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POPEATER.COM
9TH ANNUAL PLEIN AIR PAINTERS OF IDAHO PAINT-OUT AT REDFISH LAKE
OLIVIANEWTON-JOHN.COM
5-7
especially without knowledge, support, and/or motivation. Therapeutic Associates Physical Therapy – Nampa is implementing a weight loss program to assist the community in their weight loss journey. therapeuticassociates.com
6th 21 FORBIDDEN BROADWAY'S 30TH ANNIVERSARY TOUR From ANNIE to PHANTOM to WICKED, this fall down funny, satirical roast Broadway hits features outrageous costumes, silly spoofs of the songs you know by heart and madcap impressions by a stellar cast! fineartscenter.csi.edu
29 BODIES REVEALED The exhibition features an intimate and
informative view into the human body, using an innovative preservation process. This gives visitors the opportunity to gain a powerful new appreciation of the complexity of their own bodies. DCIdaho.org
levels discussing the most common pains, strains, and aches encountered by golfers, how to avoid them, and how to treat them if they occur. Attain what we’re all looking for most: more distance off the tee without increasing your chance of injury. therapeuticassociates.com
29 DON SCOTT DIABETES FAMILY CAMP This fun, one-day camp in the forest of
Bogus Basin will offer outdoor activities for the entire family along with group sessions for parents and caregivers. It also offers peer-to-peer opportunities for the kids and an evening campfire, all with inspiring views from alpine trails and the exhilarating mountain air of autumn! 208-331-1155
For more EVENTS in your area, visit HEALTHY-IDAHO.com To have your event featured for FREE, email EVENTS@HEALTHY-IDAHO.COM
29 MUSEUM COMES TO LIFE Join us for our annual living
history event. Learn how to make paper, explore the Civil War encampment and enjoy the fur trappers, vintage cars, stamp leather, make hats and much more! history.idaho.gov
HEALTHY IDAHO SEPTEMBER 2012
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HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com
September 29, 2012 through march 31, 2013 real human bodies, meticulously prepared and respectfully Displayed.
hOUrs
real human bodies This striking exhibition showcases real
Sunday â&#x20AC;&#x201C; Thursday: 9:30 am to 5:30 pm Friday & Saturday: 9:30 am to 8:30 pm
human bodies, dissected and preserved through a revolutionary process allowing visitors to see themselves in a fascinating way like never before.
tICKet prICes Adults (18 & up): $18 Youth (age 4 to 17): $14 Children under 4 are free
BODIES REVEALED will enlighten, empower and inspire. presented by
at t h e
tICKet prICes FOr dCI MeMbers Adults (18 & up): $8 Youth (age 4 to 17): $6 Children under 4 are free
dCIdaho.org | 131 Myrtle st., boise | 208.343.9895 For information about private parties, call Jane at 287-4231 or email J.ahl@dcidaho.org
sUppOrted by Facebook.com/HealthyIdaho
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HEALTHY IDAHO SEPTEMBER 2012
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BODIES REVEALED BY SCOTT EVANS
BOISE – Bodies Revealed, a traveling exhibit of preserved human bodies, is coming to the Discovery Center of Idaho in Boise.
space for the 6 months it's there. The Discovery Center will still be open with its hands-on displays but those will be in a smaller area.
Bodies Revealed typically sets up in large museums, so it’s a big deal for the Discover Center to host the event.
The goal of the exhibit is to make it as comfortable as possible for the most people. Trying not to sensationalize, but rather educate and reveal the complexities of our bodies.
It’s a project two years in the making. The exhibit is just as the name suggests, bodies are revealed, all the way down to the bone. Organs and muscles are also on display, preserved in silicone. Lungs and brains are dissected, some with cancer, giving people of all ages a way to look at things differently. Dr. Roy Glover with Bodies Revealed has been studying the human body for decades. He's excited about the learning possibilities this world renowned exhibit brings. "If we were born with a zipper in our chest and we could unzip and look at our lungs, if we were a smoker, we might become a little more careful about how we treat them," said Glover. To make room for the exhibit, the Discovery Center will see some big changes. Bodies Revealed will take up nearly two-thirds of the exhibit
The exhibit runs from Sept. 29, 2012 through March 31, 2013 Prices vary depending on age and Discovery Center membership
BODIES REVEALED FACTS:
Contact the Discovery Center of Idaho at 208-343-9895 for specific ticket pricing information
›› If stretched out, your blood vessels would wrap around Earth – twice! ›› Nerves in your body transmit messages at speeds over 200 miles per hour ›› At 3.5 lbs., in an average adult, the liver is the heaviest organ in the body ›› You are likely to shed 40 lbs. of skin in your lifetime ›› Babies are born with 300 bones, but adults have only 206 ›› The human body is almost 70% water
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HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com
September 22 Register now at celebrateall.org
JOIN US! Register as a team member and choose
7 SISTERS as your team.
Facebook.com/HealthyIdaho
HEALTHY IDAHO SEPTEMBER 2012
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1558 N. CRESTMONT DR., STE A, MERIDIAN, ID 83642 HEALTHY IDAHO SEPTEMBER 2012
208-957-5488 Healthy-Idaho.com
Facebook.com/HealthyIdaho
HEALTHY IDAHO SEPTEMBER 2012
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stlukesonline.org
Keep up on schoolwork while in the hospital. (Or, as kids call it, our Insult to Injury Program.) At first glance it may not seem to be the most popular program at St. Luke’s Children’s Hospital, at least not among children. But their parents love it. It’s our hospital school and, for children who are chronically ill, it allows them to keep up on their studies, even if they’re away from class for an extended period of time. Our state certified specialists work hand-in-hand with your child’s teachers to ensure the continuation of their intellectual development. During what can be an anxious time, keeping up on their schoolwork can reestablish some normalcy in your child’s life. They’ll appreciate it… even if they never admit it.
Every child deserves the best care.
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HEALTHY IDAHO SEPTEMBER 2012
Healthy-Idaho.com