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contents.

OCTOBER 2012 VOLUME IV, № 10

FITNESS

MAKE A RUN FOR IT

Tips to improve your form, which will in turn improve your performance and decrease your chances of injury.

STAY THE COURSE Recruit friends, family or coworkers to help you stay on task and reach your goals.

WELLNESS

20 32 22

18 32 22 36 42 26 28

INTO AUTUMN WITHOUT THE FALL Fall can be a time of progression and success if we have the right attitude. Here is how to prevent a gloomy fall.

WOMEN & CANCER The most deadly assumption you can make is that you are not at risk - really of any disease. This month is breast cancer awareness, and we are focused on making sure you know how to prevent this disease.

IT'S YOUR DESK STUPID If you feel like work melted your brain today, you may be right. Here are some ways your paycheck costs more than you bargained for.

TRICK OR TREAT!

HALLOWEEN HELP It may traditionally be a child’s holiday, but you know you’ll be indulging in all your favorite candy, too. Find out how your favorite candy stacks up in this head-tohead fat and calorie competition.

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HEALTHY IDAHO OCTOBER 2012

Healthy

Letter from the Editor

IDAHO

WITH

OCTOBER 2012 VOLUME IV, № 10 EDITOR-IN-CHIEF

John A. Anderson | editor@healthy-idaho.com PUBLISHER

Kenneth J. Shepherd| ken@healthy-idaho.com MARKETING DIRECTORS

revention. There are a lot of things that we should do to prevent illness and setbacks in life. But it’s been a peculiarly recurring

theme in my life lately. I’ve attended two funerals and found out my 40-year-old best friend from high school is in his third stage of chemotherapy for advanced testicular cancer. My wife and I enjoyed a moment of escape watching the surprisingly thought-provoking movie, “The Bucket List” about two unlikely acquaintances who seek to find fun and true joy in the last few months of their fading lives. And for our anniversary my wife gave me a touching book, ‘An Hour To Live, An Hour To Love,’ by Richard Carlson, PhD – author of the ‘Don’t Sweat the Small Stuff’ books – who, in his 40’s, also recently passed away. I won’t say premonition, but you get the idea. Needless to say, all of this has caused me to pause and ponder my priorities, my plans, and my life in general. It’s a healthy exercise to mentally jump ahead –fast-forwarding to the end of your life – and take a look back. Talk about perspective and clarity of what’s important now. Consider this intriguing question Dr. Carlson poses in his book:

“If you had an hour to live and could make just one phone call, who would it be to, and what would you say…and why are you waiting?” While you're thinking about whom you’d call, I bet there are quite a few people you wouldn’t worry about. No offense to the CPAs or stockbrokers, but money, in abundance or scarcity, would be the last thing on my mind. Worldly achievements, which seem so important now, would matter little then. My office to-do list would become irrelevant. Likewise, e-mail, voice-mail, and other electronic ‘emergencies’ would little matter. And, while we’re whittling away the less essential things of life, I know I wouldn’t be worrying about those who owed me money or those who had wronged me

Julie Guyer | 208-371-4533 Steve Wallace | 208.850.4983 sales@healthy-idaho.com DESIGN EDITORS

along the way; but it’s funny how much time we spend frittering away on those things now. From this perspective, life isn’t about keeping score. It’s easier and more fulfilling to simply give things away and to let go of other things.

Kelsey Jones | Phillip Chadwick design@healthy-idaho.com MANAGING EDITORS

Michael Richardson | Emma Penrod editor@healthy-idaho.com ONLINE EDITOR

Ashley Romney | ashley@healthy-idaho.com

Of course none of us know how long we have left to live, but really, what’s the difference? Either way, simply knowing that life is fleeting and that we truly will leave this life one day helps us not take any time for granted and to be grateful for what time we do have. Unfortunately, how often do we consider the miracle that our life truly is? Sometimes we need to wake up and slow down. In my final hour of life, I can’t imagine wishing I had been a bit more uptight or stressed about life. I think that we sometimes need to say no to work and daily demands, and say yes to life and to those we love. Dr. Carlson poses it this way, “Since we know we are going to die someday, and that we are going to look back on our lives and reflect on what’s important, why not start living that way today? Right now? Why not plan our lives, our jobs, our day-to-day experiences based on the inevitable moment of reflection that will be upon us sooner than any of us can possibly imagine?” This month, as we turn our attention to fall, the holidays, fitness, hope, and prevention, I hope that you will take the time to be inspired by grandeur and simple beauty that is in your life. Start by simply doing the things you know will prevent illness and suffering later in life. Shift gears and live the way you know you should, deep down. And prevent regret by picking up the phone and making that loving call you’ve put off, for whatever reason.

“Take time to say ‘I’m sorry,’ ‘I love you,’ ‘thank you,’ or ‘it’s okay.’ And if tomorrow never comes, you’ll have no regrets about today.” - Norma Cornett Marek

ACCOUNT REPRESENTATIVE

Tyler Woodcook | 208-867-6363 tyler@healthy-idaho.com CONTRIBUTING WRITERS

Jessica Hagy, Heather Hooke, David Joachim, Tamarra Kemsley, Brooke Kittel, Ryan Larrondo, Michael Richardson, Mark Saunders, Patty Trela, Steven E. Warren 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 info@healthy-idaho.com 866.884.3258 PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of development. 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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– from ‘Tomorrow Never Comes’

HEALTHY IDAHO OCTOBER 2012

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Advantage, You. Get Medicare Advantage from Blue Cross of Idaho by Dec. 7th! Original Medicare has gaps in coverage and no cap on out-of-pocket expenses. Let our Medicare Advantage experts help you make the right choice to protect your health and your savings. Contact us today for your FREE Information Kit, with no obligation. Donâ&#x20AC;&#x2122;t delay. Medicare Advantage enrollment ends December 7th!

CALL 1-888-492-2583, daily from 8 a.m. to 8 p.m. (TTY 1-800-377-1363 for the hearing impaired) VISIT IN PERSON Stop by, weâ&#x20AC;&#x2122;d love to talk with you. Visit www.bcidaho.com/medicare to find an office near you. ONLINE Visit www.bcidaho.com/medicare

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Blue Cross of Idaho is a health plan with a Medicare contract. We are available 7 days a week from 8 a.m. to 8 p.m. at 1-888-494-2583 (TTY 1-800-377-1363 for the hearing impaired). Blue Cross of Idaho is an independent licensee of the Blue Cross and Blue Shield Association. Y0010_MK13057 Accepted 08262012 Facebook.com/HealthyIdaho

HEALTHY IDAHO OCTOBER 2012

THE NEWS NUMBERS, STUDIES, AND STATS Edited by Kelsey Jones

Get the

FACTS

Have you ever wondered why so many weight-loss commercials are targeted toward women? According to a study conducted by the University of Nebraska, 286 men and women were analyzed. Data showed that women are nearly twice as likely to have dieted than their male counterparts. Consider the dieting differences:

72%

of women say they believe it’s important to limit fats to lose weight as opposed to 52% of men

of women who have tried vegetarian diets as opposed to 2% of men

57%

of women believe they need to lose weight as opposed to 29% of men

19%

of women who have tried low-fat diets as opposed to 8% of men

16%

TO WEIGH LESS, JUST ADD THIS Here’s the deal, dieters. You’ll make great strides in your effort to lose weight if you get a little extra of this past your lips: water. Upping your daily water intake by 33 ounces — that’s about 4 additional cups — could help you melt an additional 2.5 pounds over the course of a year-long diet. Obesity Society Annual Meeting

of women who have tried low-carb diets as opposed to 7% of men

OUT OF SIGHT, OUT OF MOUTH In a Cornell University study, office workers who kept candy in a clear dish within easy reach ate more treats than when the candy was kept in an opaque container at least 6 feet away. Scary how a little thing like location can affect your willpower. Stash treats out of sight so you’re less likely to trick yourself into mindless munching. International Journal of Obesity 2011

BETTER THAN A BOTTLE

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HEALTHY IDAHO SEPTEMBER 2012 HEALTHY IDAHO OCTOBER 2012

Getting your nutrition through a healthful, diverse diet may help lower your risk of cardiovascular disease, cancer, and other chronic conditions better than getting it through supplements, evidence suggests. Don’t toss your supplements, however. They are a good way to fill in nutrition gaps when your diet falls short. Healthy-Idaho.com Archives of Internal Medicine 2010 Healthy-Idaho.com

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HEALTHY IDAHO OCTOBER 2012

THE BODY HEALTHY FACTS AND FIGURES

ALL ABOUT ACNE

FIVE PERCENT OF WOMEN AT AGE 40 HAVE ACNE; BUT ONLY 1% OF MEN IN THAT AGE GROUP.

STAY HYDRATED FOR A MORE BALANCED BODY.

www.healthassist.net

[BULLETIN]

Have you ever found yourself reaching for the fridge during your down time? A survey by the Priory Group in the U.K. found that more people ate when bored than when stressed.

Water you talking about?

The human body is 50-75 percent water, depending on a person's age. Sure, you’ve probably heard something like that in grade school, but think about it. It goes a long way towards explaining why water is so important to us mostly liquid beings. In general, if we should lose more than 3 percent of our water content, we become dehydrated. If we lose 20 percent of our water content we won’t just dry up like a piece of toast, we’ll probably cease to exist. So how do you keep from depleting your body’s precious water supply? Drink at least 8 eight-ounce glasses of water each day. IF YOU MUST BUY HEELS, try to buy short, chunky heels with plenty of room for your toes. Lower heels usually give you more stability, better shock absorption and greater comfort.

160 235 EACH YEAR IN THE

HUMANS CONSUME

UNITED STATES,

235 MILLION DOSES OF

MORE THAN 160 MILLION PRESCRIPTIONS ARE WRITTEN FOR ANTIBIOTICS.

ANTIBIOTICS ANNUALLY AND OF THOSE DOSES, IT IS ESTIMATED THAT 20%-50% OF THAT USE IS UNNECESSARY.

Boots made for walking

Researchers from the University of Wisconsin, La Crosse6 found that casual and comfortable clothing workdays promote increased physical activity. Specifically, study participants took an average of 491 (or 8%) more steps on Jeans Day than on those days in which they wore normal business attire. It is also estimated that study participants burned an average of 25 additional calories on Jeans Day with the extra steps and miles walked. Wearing casual clothing every day for 50 weeks of work translates into burning an additional 125 calories per week and 6,250 calories per year. So ditch your heels and grab some flats!

HEALTHY IDAHO OCTOBER 2012

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©Ryzhkov, Piotrek73 | Dreamstime.com

BOREDOM

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HEALTHY IDAHO OCTOBER 2012

THE WORKOUT INPUT, INSPIRATION AND PERSPIRATION

3 reasons to exercise STUDIES HAVE SHOWN that aerobic fitness

may reduce the loss of brain tissue common in

aging. Want to clear your mind? Exercise. Working out also increases energy levels and serotonin in the brain, which helps to improve mental clarity.

IF YOU’RE STRESSING over your 401K plan

and the stability of your current job, then consider hitting the gym. Working out can be a positive

distraction, according to WebMD, and can help

elevate your mood, keeping depression at bay.

BELIEVE IT OR NOT, 30 minutes of exercise in

the morning could change your whole day. Studies have shown that endorphins are released into the bloodstream during exercise, making you feel more energized.

[BULLETIN]

WALKING BUILDS UP BONES

Perceived Rate of Exertion:

This measures how hard we think we’re working. The American Council on Exercise equates this rate of exertion on a scale of zero to 10 with three to five being the ideal workout zone. Put into perspective, lying on the couch is a zero while sprinting after that runaway dog (again) will drive it up to a 10. [BULLETIN]

Feel able to have a full, comfortable conversation during exercise? It means that the body isn’t being asked to work hard enough. Once we’re too winded to talk and gasping for air, we’re asking too much of ourselves. Being limited to broken sentences is just about right.

According to America’s Authority on Fitness, Exercise helps strengthen bones because it forces them to bear weight, which is why high-impact exercise elicits even greater gains in bone density. Experts have found that walking just 30 minutes per day a few days a week is enough to moderately increase overall bone density.

300 There are more than 300 types of headaches, but only about 10% of headaches have a known cause. The others are called primary headaches. THE STRETCHING MYTH RECENT STUDIES HAVE PROVEN THAT COLD

STRETCHING, THE WAY

MANY OF US DO BEFORE WORKING OUT OR EVEN BEFORE ATHLETES GET

READY FOR COMPETITION, MAY ACTUALLY BE HARMFUL TO OUR

MUSCLES AND MAY

LOWER PERFORMANCE, CONTRIBUTING TO

CHRONIC PAIN. RATHER,

STRETCH AFTER MUSCLES ARE WARMED UP.

HEALTHY IDAHO OCTOBER 2012

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Increases energy

Reduces stress

MOVE YOUR BODY FOR AN ACTIVE LIFESTYLE.

Boosts brainpower

If you’re looking for motivation to start exercising, look no further.

866.884.3258 | info@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. Facebook.com/HealthyIdaho

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HEALTHY IDAHO OCTOBER 2012

///////////////////// FITNESS

MAKE A RU HOW FORM CAN IMPROVE YOUR

3 The Olympics remind us that performance rests heavily on one factor: form. It’s not the fancy shoes, expensive shorts and muscle shirts that make the athlete but the balance, efficiency of motion and coordination that are the real medal winners.

RUNNING WRITTEN BY MICHAEL RICHARDSON

This makes sense when we watch professional athletes, but sometimes it doesn’t translate to our own running. When is the last time we’ve thought about form? Our feet and back hurt from our runs, so instead of changing our running form, we go buy new shoes, blaming the pain on our body type. Harvard professor of human evolutionary biology, Daniel Lieberman, told Details.com that running can be compared to swimming. “It's about how your body moves, not what's on your feet,” he says. “Good swimming requires you to learn good form—people don't throw you in the pool and expect you to swim properly. But for some reason we have this idea that everyone has their own natural running form.” Here are some tips to improve your form, which will in turn improve your performance and decrease your chances of injury.

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UN FOR IT! 1. IT’S ALL IN THE HEELS: Landing on the heels is one of the most common problems runners have. This creates a large amount of force on our legs which can lead to injuries. Lieberman discovered that runners who land on the front part of their feet suffered less than half the injuries heel strikers did. The cure is simple. If you land on your heels, your stride is too long, so shorten it. If you land on only the toes, your stride is too short. The sweet spot is the ball of the foot, where you will get the best support and most powerful lift into the next stride.

2.CUSHION YOURSELF Once you learn how to land on the ball of the foot rather than the heel, the next step is to make each step gentle, relaxed and compliant according to Lieberman. “It's like when you land from a jump, flexing the hip, knee and ankle,” says Lieberman. “Again, the landing should feel soft, springy, and comfortable. It's probably good to land with the foot nearly horizontal so you don't have to work the calves too much.”

3. POSTURE: STRAIGHT UP

Lead with the chest when you run for the more efficient running posture. Some people lean forward with the hips, putting their head too far back. The head should be up, looking forward. This head position should cause your torso and back to naturally straighten, which improves stride, according to runnersworld.com. Good posture will help the runner breathe better as well. One theory behind side stitches, or side aches, is that bad posture is the culprit, according to the New York Times.

4. ARM CONTROL Keep your elbows close to your sides when running. Your arm motion should feel like a pump as you push down and back behind you, according to Terrence Mahon, founder of Mammoth Track Club in Mammoth Lakes, California. Also pay attention to the arc of your swinging arm as you run. Swing arc should increase with your speed. A simple trot should have a small arc going from the height of your belly button to the height of your front pocket.

Irene Davis, PhD, director of the Spaulding National Running Center said that she has been able to significantly lower impact forces in runners by helping them improve form. In some cases better form even resolves chronic injury problems, Davis said to runnersworld.com. "We're able to retrain gait patterns and significantly reduce a runner's pain," she said. Changing form is generally best for those who have recurring pain and injuries from running. “For certain chronically injured runners, regardless of ability level, changing form might well be a cure,” a runnersworld.com article said. “It is possible that many modern runners, in modern shoes, have learned a maladaptive style of running, one that causes them to run

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inefficiently and predisposes them to injury.” Running specialists warn, however, that trying to change form too quickly can cause injury as well because your body needs time to adjust. In some cases, form shouldn’t be adjusted. But the benefits are there for people with bad form, which could be you. Author of Born to Run, Christopher McDougall, said that improved form is not only a performance-enhancer, but a liberating feeling. “Once you focus on mechanics and you're not in pain, you can go farther, faster,” he said. “It's about posture, breathing, connection between mind, muscle, and ground contact. It's freeing.”

< < < < < < < < < < < < < < < < HEALTHY IDAHO OCTOBER 2012

////////////////////// FITNESS

CROSS TRAINING: FA S T E R A N D F I T T E R

Mixing it up with exercise prevents injury and improves performance You want to get stronger, faster and more stable, but you’ve hit a dead-end in training. Your times aren’t improving, your health is at a stand-still, and a new injury hampers you. Feel like you’re hammering nails into concrete? Maybe you are. Cross-training may be the route you should take to be fitter and improve overall health. Training between different sports improves our strength, helps us avoid injury that comes from overusing certain joints and muscles, builds stability and increases flexibility. Sure, keep running, but add a good swim every now and again or get out on your bike ride. Focusing on only one type of training can cause us to over-train, develop a metabolic imbalance and mental fatigue. It’s good to mix it up, according to Dr. Paul Krause, a traveling physician for the Hawaiian Ironman Triathlon World Championships. “It is the variation of stresses to the athlete’s muscles while cross-training that tricks both the muscles and brain into believing the body needs to be prepared for all of these sports in the future,” he wrote. “These variations trigger new neuromuscular adaptations or, in other words, new pathways from the brain to the muscles.” These changes in the body and brain allow the athlete to improve overall performance. Kraus gives the example of a fatigued runner in the last leg of a race. The runner is hunched over, legs barely lifting, with terrible posture. With cross-training, Kraus says, the runner could gain the core strength and posture to finish races better.

HEALTHY IDAHO OCTOBER 2012

Believe it or not, cross-training is actually a way to be nicer to your body. As you transition to new exercises, you let overworked muscles and joints rest while improving others. Your body is healing and working out at the same time, as well as reducing the chance of future injury. Cross-training also prevents exercise from becoming stale and boring, said Krause.

“If variety is the “spice of life,” then cross-training is the “spice of exercise,” he wrote. Cross-training conquers boredom and brings balance. Concentrating on only one exercise can lead to an imbalanced body, which isn’t healthy. “Runners tend to have strong hamstrings and calves, while bikers have strong quadriceps muscles,” Krause wrote. “These imbalances can put the athlete at risk for injury. By strengthening opposing muscles through complimentary activities, the joints are more stable and the antagonist muscles are less likely to fatigue with intense or prolonged loading of the primary muscle groups.” To top it off, learning a new skill and becoming proficient at it feels fantastic. Now is a great time to try road biking for the first time, learn how to swim better or try yoga. Remember that cross-training can involve a wide variety of exercise and aerobics, from rockclimbing to Zumba. But in the end, cross-training is about more than just having fun. It is the healthy way to be active.

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THE INTERNET

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{ YOU

HEALTHY IDAHO OCTOBER 2012

///////////////////// FITNESS

Stay the

COURSE Don’t Let Friends and Family Derail Your Fitness Goals

We all know that maintaining our health is an ongoing process. Sometimes you can lose motivation, struggle with your health, or feel very overwhelmed. I know one thing for sure. Your journey to wellness doesn't have to be traveled alone. Recruit friends, family or coworkers to help you stay on task and reach your goals.

• FAMILY TRADITIONS ARE IMPORTANT.

Many get-togethers are centered on food. You don't have to give up your favorite dishes but you can make some small changes. Add healthier alternatives, start new recipe traditions, or modify existing recipes. Use your bonding time to be active rather than to just eat. Better yet, get out and play together and then reward yourselves with something yummy that is good for the body.

• WORK PARTIES CAN BE CELEBRATED WITH THINGS OTHER THAN JUST FOOD.

Don't get me wrong, I love food but don't make things hard on yourself. Recognize a birth, an accomplishment, a reached milestone, or a farewell with praise or fun activity; not just with food.

• BEWARE OF YOUR SNACKS.

They are too tempting and the calories add up. Desktop candy dishes enticed the typical office worker into eating nine pieces a day or an extra 225 calories; however, stashing the jar in a desk drawer lowered the daily candy intake to six. Moving the jar a mere 6 feet away reduced intake to just four candies per day. (Painter, Wansink and Hieggelke 2002) How about setting out healthy choices like carrots and hide the goodies.

• JUST SAY NO.

There are a lot of food pushers out there. I know they do it out of love but their "love" can eventually show up on your backside. You don't have to explain, just say "No Thanks." Use your your gathering time with people as an opportunity to visit, share stories or even offer a welcome hug. It is hard to talk and hug when you are sampling everything and you are busy holding a beverage in one hand and a plate of food in the other.

• FIND FITNESS FRIENDS.

Find a workout buddy or a class where you can meet people who have similar goals. You can motivate each other to be consistent, push each other to progress and share encouragement. "Your diet not only influences which friends you tend to pick or hang out with, but your friends also influence your diet." I have heard this quote many times before, "You're no fun anymore." Yikes. Surround yourselves with those who support your choices and your influence may even promote better choices from your friends. Multiple studies confirm that enthusiastic friends and family are essential to developing and sustaining healthier fitness habits. Dieters can lose more weight if partnered with supportive friends, and exercisers get more motivated if paired with positive pals (Bell & Pliner 2003, Hogan, Linden & Najarian 2002; Verheijden et al. 2005)

ABOUT THE AUTHOR

Lisa Mathews

is a Certified Personal Trainer and Certified Pilates Instructor with Treehouse Athletic Club editor@stardocs.com

LIFE IS TOO SHORT. ENJOY IT AND SURROUND YOURSELF WITH THOSE WHO CAN HELP YOU FIND THAT HAPPINESS. 18

HEALTHY IDAHO OCTOBER 2012

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/////////////////////// MOTIVATION

“

The best way to mend a broken heart is time and girlfriends. - Gwyneth Paltrow -

”

friendship W R I T T E N

B Y :

S U Z A N N E

M E T Z G E R ,

P H . D .

The healing power of a faithful friend

Never — and I mean never — underestimate the value of a woman friend. Yes, sometimes you sure can't live with them, but, in all honestly, you can't afford live without them — at least not well.

Female friends can be one of the most valuable assets another woman can have because they help us cope with gravity, other relationships and our world when it seems to be falling apart at the seams. Women do lunch, the Macarena and the impossible. Female friends help women lower blood pressures, cholesterol and heart rates. They are like all green lights on the way to work, being in the fastest line in the grocery store, seeing an old rival who doesn't look half as good as you do and jeans that really fit. This is because female friends are tailor-made for our lives.

Friends help make long days seem shorter, put a smile on our face in the most grave situations and help us believe almost anything is possible. We get by with a little help from our friends. Female friends are both silver and gold. Good friends are here today and here tomorrow. There is nothing better than a good friend — unless, it is a good friend with dark chocolate. There is wonder and joy in having and being a friend, so reach out and remember that being one is just as important as having one.

Women who are friends with other women help each other laugh at being dysfunctional, obsessive compulsive, and neurotic, because basically they are, too. Female friends bring us joy, happiness and laughter. Friends soothe, calm and help us find peace. They help make us happy, strong, humble, human, glowing, growing and live a wonderful life. Facebook.com/HealthyIdaho

HEALTHY IDAHO OCTOBER 2012

///////////////////// WELLNESS

INTO

AUTUMN Without the Fall As the leaves fall, sometimes so do our spirits. Less sun, cold wetness and dark clouds make fall seem a fitting word for the season that plunges us down from glorious brightness into soggy dimness. But the word “fall” actually comes from the simple falling of the leaves, nothing sinister. Think of the word Autumn, which comes from a Latin word meaning “the harvest time of plenty.” Fall can be a time of progression and success if we have the right attitude. Here is how to prevent a gloomy fall.

Rule #1

HEALTHY IDAHO OCTOBER 2012

People Matter More Than Weather Friends and family can make up for the dark clouds and shrinking sunshine. Researchers now understand that relationships are vital to both mental and physical health. Tom Rath and Jim Harter, Ph.D. wrote on gallup.com that relationships serve as a buffer during tough times, improving our cardiovascular functioning and decreasing stress.

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How to prevent those winter blues. “People with very few social ties have nearly twice the risk of dying from heart disease and are twice as likely to catch colds,” they wrote, “even though they are less likely to have the exposure to germs that comes from frequent social contact.” Other researchers found that relationships can determine how fast a wound heals. Couples who reported hostility in their relationship took twice as long to heal from minor wounds as couples with no hostility. The body clearly functions better when positive relationships are a part of life. Professionals recommend about six hours of social time per day to get the peer support needed for wellness. Make this a priority in the fall and winter.

Find Your Fall Jams The Beatles allow us to exclaim “here comes the sun” in the dark of winter. Music is versatile and can have many positive influences over the body. As fall hits us, music can be a great ally to prevent pessimism. We can use our favorite tunes to boost energy or simply relax. Music can also bring up great memories that put us in a good mood. Use music to avoid singing the blues (unless blues is your type of music).

Do Something Nice For Someone Gloom prevention sometimes requires thinking outside ourselves. The Do Good Live Well organization surveyed thousands of volunteers along with people who didn’t volunteer to serve and found many differences in physical and emotional health. Of volunteers, 68 percent said their service made them feel physically healthier. The volunteers surveyed were more satisfied with their physical health, had higher energy levels, better physical stamina and aged better than their non-volunteering counterparts. But the differences may be more important mentally. The volunteers reported an enriched sense of purpose in life and a better sense of well-being and self-discovery. It turns out that by helping others, we are also helping ourselves.

Get a Friend at Work or School For some people, winter frowns don’t come from less sun, but from more work and seemingly endless responsibility. Summertime is full of vacations and hammocks, but winter seems packed with the daily grind. Having a friend in the workplace can prevent this type of winter gloom, but researchers at Gallup. com found that only 30 percent of employees have a best friend at work. Facebook.com/HealthyIdaho

“Those who do are seven times as likely to be engaged in their jobs, are better at engaging customers, produce higher quality work, have higher well-being, and are less likely to get injured on the job,” Gallup.com reported. Work isn’t meant for hanging out, but office relationships are key to productivity and well-being.

Don’t Leave the Sun Behind Fall is the busiest time of year for some, meaning we stay cramped in offices staring at computers until it gets dark outside. This sun-avoidance can be a huge reason for fall depression. Serotonin, the happy hormone, increases when the nights are short and the days are long, so make sure you get some sun exposure every day to keep mood elevated. Daylight, even if it isn’t warm, can also help shut off the body’s production of melatonin, a hormone produced at night that makes you drowsy, according to health. usnews.com. Go outside to let your body know it isn’t time for sleep. The sun also gives us vitamin D. A deficiency of this vitamin has been associated with increased risk of depression.

Remember that the sun only leaves with summer if you let it. Change It Up Nothing takes the wind out of our sails like the same old things over and over again. The same desk, same chair and same door become familiar to the point of lunacy. Sometimes a change of scenery is what takes us out of the doldrums. So unless you live in a prison, try it out. Redecorate your living room, office space or kitchen table to get the summer out of your system. A new paint job, potted plants and different center pieces can prevent the fallen feeling of fall.

Positioned for Smooth Transition Getting the family up at 6:30 a.m. when fall starts can be like running into a brick wall. Our bodies need time for transition to prevent the lackluster feeling. According to pbs.org, families should transition to new schedules about ten minutes at a time. So as September approaches, go to bed ten minutes earlier and wake up ten minutes sooner, and then repeat the process. If you haven’t worked out in three months, lift-

ing weights is going to leave you sore. Likewise, waking early is going to be painful if you’ve slept in for three months. Preventing sluggishness requires smooth transitions.

Exercise A Plan As the leaves turn orange and red, make sure your body isn’t turning soft. Exercise and remaining active is one of the best ways to escape a cloudy mood. Devise an exercise plan instead of just telling yourself “I will exercise.” If the weather gets too nasty where you live to be outside, make sure you know where to go to exercise indoors. As added motivation, remember that nothing makes a dark mood darker like a little extra flab around the waist.

Seasonal Affective Disorder

Winter blues are generally not a serious threat to health—unless they never go away. Amplified winter blues are called Seasonal Affective Disorder, or SAD (how fitting, right?). This disorder generally starts in the fall, with symptoms of depression, hopelessness, anxiety and loss of energy. Sleep and appetite changes are also good indicators of SAD. People with SAD often withdraw from social circles, oversleep, gain weight and lose interest in activities they used to enjoy, according to mayoclinic.com. It is caused by many of the same things that cause simple winter blues, but these causes hit some more harshly than others. Reduced sunlight can sometimes throw off our biological clocks, putting us in a funk that is hard to shake off. Less sunlight can also mean less serotonin levels, a hormone associated with happy feelings. Sunlight also affects our melatonin levels, a hormone that controls how drowsy we feel. Family history and previous symptoms of depression are major risk factors for Seasonal Depressive Disorder. It is more often diagnosed in women than men.You should see a doctor when feeling down lasts for days at a time and getting motivated seems impossible. HEALTHY IDAHO OCTOBER 2012

IT’S YOUR DESK,

STUPID! How Your Job Makes You Dumber If you feel like work melted your brain today, you may be right. WRITTEN BY MICHAEL RICHARDSON Researchers over the decades have striven to understand the brain and cognitive functioning. As this understanding has grown, we now know that certain workplace behaviors may actually inhibit our productivity and mental capacity. Here are some ways your paycheck costs more than you bargained for.

STRESS BATTERS THE BRAIN Stress sometimes makes us feel frazzled and shriveled. Your brain can relate, unfortunately. Yale University School of Medicine’s Dr. Rajita Sinha, a neurologist and director of the Yale Stress Center, reported that stress, chronic or from traumatic events, can wither parts of the brain responsible for regulating emotions and metabolism.

MULTITASKING: BEING DUMB AND UNPRODUCTIVE AT THE SAME TIME Stanford’s Dr. Nass told npr.org that chronic multitaskers may actually be harming their ability to think. “They are the worst at most kinds of thinking not only required for multitasking but what we generally think of as involving deep thought,” Nass said. He said they are worse than their peers in three areas:

According to Healthland.time.com, the damage to the brain from stress hurts our ability to restrain ourselves from harmful desires, like for addictive substances. It also hurts our ability to control impulsive behaviors to do dangerous things.

•

Sounds a whole lot like getting dumber.

•

According to Sinha, stress most greatly affects the prefrontal cortex, and damage there can lead to a variety of mental problems.

•

“It’s important for top-down regulation of our emotions, cognition, desires, and impulse control,” she said. We already know stress negatively affects the cardiovascular system and other important body systems, and now it may be that stress also makes us less intelligent, so take time to relax.

HEALTHY IDAHO OCTOBER 2012

Filtering: the ability to focus on relevant information and ignore irrelevant information. Managing working memory: Being able to quickly access your memory for needed information. Switching tasks: This was the biggest surprise to researchers. Multitaskers are actually slower at switching tasks than people who aren’t multitaskers.

So settle down and focus on one thing at a time.

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“E-mail vacations on the job may be a good idea."

high levels of stress and hurts one’s ability to concentrate. Their study participants changed computer window screens an average of 37 times per hour, meaning they never focused on any one thing for more than a couple of minutes on average. That doesn’t sound very smart, let alone productive. Mark suggested that it may be more productive to answer e-mails in batches. “E-mail vacations on the job may be a good idea,” she said. Another study from England supports this idea, finding that constant e-mail checking lowers IQ by about ten points, the equivalent of missing a night’s sleep or smoking marijuana.

NOT MOVING EQUALS BRAIN SHRINKING Our brains are shrinking! Scary but true. Beginning in our late 20s, most of us lose about one percent annually in the volume of our hippocampus, the part of the brain used for memory and certain types of learning, according to the New York Times. But researchers discovered that exercise seems to slow or even reverse this loss in brain volume. A 2011 study had 120 older men and women do walking or stretching programs, and the walking group had larger hippocampi after one year, effectively giving them two more years of hippocampal youth. Stretchers lost volume. A day at the desk is not only a day free of physical activity, but it also makes working out later more difficult, because we are mentally exhausted. So we just go home and watch TV on the couch instead. Can you feel your brain shrinking? Find ways to be active at work, and plan a weekly exercise routine.

CONSTANT E-MAIL CHECKING You answered 60 e-mails today and are feeling great about it. Well hold your horses, communication pro. University of California researcher Gloria Mark and colleagues found that a constant flux of e-mail messages causes

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Psychiatrist Dr. Glenn Wilson and colleagues at King’s College in London monitored the IQ of workers throughout the day, and found that the habit of over-checking e-mails is a “widespread phenomenon.” “We have found that this obsession with looking at messages, if unchecked, will damage a worker's performance by reducing their mental sharpness,” Wilson told CNN.com.

ONE TRACK MIND: MENTAL POWER REQUIRES MENTAL EXERCISE It is difficult to learn new skills if your job does not require it. After five years on the job, many careers leave little left to learn.

or feel disconnected from it, work can be awful for general wellness. Some, like Gallup, suggest that career may be the single most important element of one’s wellbeing. Gallup keeps track of the differences between “engaged” workers and “disengaged” workers, meaning workers who like their work and feel involved in it versus those who don’t. The differences are stark. Engaged workers are twice as likely to be thriving in their lives overall, compared to disengaged employees, Gallup.com reported. In fact, only 23 percent of employees who don’t feel engaged in their work say their health is “excellent.” For unemployed people the percentage is smaller, sadly. The mind is included as part of wellness. Disengaged workers are much more likely to be depressed and anxious, studies show. Tom Rath and Jim Harter looked at career wellbeing in their new book Wellbeing: Five Essential Elements, and suggested some ways to become more engaged in work for better health. They wrote that employees should connect their work to a higher purpose, focus on their strengths and the strengths of others, set and achieve goals and try to develop new skills.

But learning new skills and remaining mentally active is important for our future health, according to the Geriatric Mental Health Foundation (GMHF). “Just as we exercise our bodies to keep them in working order, so must we exercise our brains to stay mentally agile and adept,” the GMHF advises. “It’s the use-it-or-lose-it theory.” Work out your brain daily, and it may help ward off dementia later in life, like Alzheimer’s disease. Stimulating new areas of the brain is one way to keep the mind fit. Learning a new language or a new instrument, solving a puzzle and writing a story are just some ways to challenge yourself intellectually. At work, find ways to stimulate your intellect, to make sure you are utilizing that wonderful tool we all have: the brain.

IF YOU HATE IT, IT HURTS YOU: CAREERS DEFINE WELLBEING If your desk has become an instrument of torture, make some changes. A job is a job, it’s true, but for people who dislike their job,

The research in this article shows how jobs can cost us mental capacity and mental health, but most of these costs are completely voluntary. You can lower stress, be active and stop multitasking whenever you want. You’re already giving time, sweat and tears to your work, so don’t give your mental health.

HEALTHY IDAHO OCTOBER 2012

>> Advisor Healthcare

Better Coverage. Better Care.

BETTER TOGETHER St. Luke’s Health System will transform healthcare by aligning with physicians and other providers to deliver integrated, seamless, and patient-centered quality care across all St. Luke’s settings.

That’s St. Luke’s vision, and I’m excited about a significant milestone in attainment of our vision and our “Triple Aim” of better health, better care, and lower cost. We’ve got an innovative new partner in SelectHealth, an insurance company based in Idaho that shares our vision and our values, and has pledged to work with us toward achieving those much-needed goals. SelectHealth, a Salt Lake City-based not-for-profit health insurance company that serves more than 500,000 members in Idaho and southern Idaho, is committed to helping its members stay healthy, offering superior service, and facilitating access to high-quality care. We believe our new relationship will help us align incentives for participating health care providers and their patients, and will help SelectHealth and its members achieve long-term improvements in health. Our new alliance combines St. Luke’s quality with SelectHealth’s core competencies and expertise in supporting an integrated health care delivery system, and will be supported by BrightPath, an extensive network of St. Luke’s physicians and facilities and independent physicians and facilities.

HERE’S WHY THIS IS SO IMPORTANT: The transformation of health care delivery calls for a completely different business model. Many insurance models only reward, and therefore health care providers have only focused on, improving the health of people who are already sick. Most efforts at wellness, health promotion, fitness, screenings, and preventative services have been poorly reimbursed, or not paid for at all, under many health plans. The current system promotes fragmentation of care, and there is little incentive for providers and payors to spend the extra time and effort to work together to coordinate care, ensure patients get the proper follow-up, and

HEALTHY IDAHO OCTOBER 2012

try to prevent the use of unnecessary or low-value services. That’s where SelectHealth comes in. St. Luke’s alliance with SelectHealth is built upon trust, a commitment to collaboration and data-sharing, having each party perform the services they are best suited to perform without duplicating those same services, and by paying the insurance company for the services they perform and providing financial support to health care providers to invest in better health and to reward providers for eliminating low-value to novalue services according to evidence-based medicine. It will take time to implement the necessary changes and to achieve the benefits and savings we are striving to return to SelectHealth members, but we are making a start. This is a very exciting time for St. Luke’s Health System. Just as we set out to do, we are transforming health care! Join me in the journey and keep up with developments via my blog, Dr. Pate’s Prescription for Change. (http://drpate.stlukesblogs.org)

ABOUT THE AUTHOR David C. Pate, M.D., J.D.

is president and CEO of St. Luke’s Health System, based in Boise, Idaho. Dr. Pate joined the System in 2009. He received his medical degree from Baylor College of Medicine in Houston and his law degree from the University of Houston Law Center. Read his blog at

http://drpate.stlukesblogs.org

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Isn’t it great when

everythInG works toGether? We’re proud to announce that healthcare and health insurance are doing just that.

Good news for Idaho. The care you appreciate from St. Luke’s is now aligned with top-ranked insurance* from SelectHealth so that hospitals, health insurance, doctors, and patients work together toward lower costs and stable premiums. Learn more about SelectHealth by calling 800-442-3125 or visit selecthealth.org

exceptional healthcare

*According to NCQA’s Private Health Insurance Plan Rankings, 2011-2012

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HEALTHY IDAHO OCTOBER 2012

AMPED&DANG WRITTEN BY STARDOCS MEDIA

HOW MUSIC CAN DAMAGE OUR EARS AND HOW TO AVOID IT “You’re going to burst your eardrums!” the mother yells at her teenager jamming in the garage. While the bursting of the eardrum is possible, the greater danger is noise-induced hearing loss (NIHL), which is damage to sensitive parts of the ear, causing temporary or permanent hearing loss or continuous buzzing or ringing in the ear, called tinnitus. The National Institute on Deafness (NIDCD) reported that “about 26 million Americans between the ages of 20 and 69 have high frequency hearing loss due to exposure to loud sounds, noise at work or in leisure activities.” More than five million children and adolescents ages 6-19 suffer from the same problem. If so many people have hearing damage from loud noise, why aren’t more precautions taken? Harvard Medical School professor Dr. Roland Eavey conducted a test to see how conscious concert-goers were of ear damage and found that only eight percent of people considered hearing damage to be a very big problem, even though two-thirds had had hearing loss or ringing in their ears from a concert. One issue is that you can’t really tell if you have NIHL until it’s too late. There is no pain that comes along with it. Rolling Stone magazine called hearing loss one of the dirty secrets of the music business. The magazine reported that musicians such as Neil Young, Sting and Pete Townshend of the Who all have hearing damage. There is even a nonprofit organization called Hearing Education and Awareness for Rockers (H.E.A.R), which is spreading the message that “damage to hearing is typically cumulative and irreversible, not immediately detectable, and it can occur from almost any contemporary music source or event.”

HEALTHY IDAHO OCTOBER 2012

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GEROUS Pete Townshend and Lars Ulrich of Metallica along with dozens of other organizations and individual support H.E.A.R. It isn’t just concerts though. We also damage our hearing through headphones, especially ear buds. According to Rolling Stone, American iPods can go up to 130 decibels, whereas European iPods are capped by law at 100 decibels. Live or recorded, as teenagers listen to their rock and hip hop (and parents listen to symphonies where 50 instruments reach ear-splitting crescendos), the risks should be understood. We have what are called hair cells, which convert sound energy into electrical signals that travel to the brain. Damage to these cells from loud noise is irreversible, according to the NIDCD website. Noise-induced hearing loss can be caused by onetime exposure to an intense sound or by continuous exposure over an extended time period. Sounds that cause this hearing loss are typically between 120 and 150 decibels. A normal conversation is 60 decibels, and traffic can reach 85 decibels, which is about the maximum decibel level to keep your ears out of danger. Remember, decibels are measured differently. An increase of ten decibels means the noise is ten times as intense. Here are some common occurrences and their decibel levels, from “It’s a Noisy Planet,” a government program working to raise awareness about hearing loss:

• Firecracker, shotgun: 140-165 decibels • Jet taking off: 140 decibels

HERE ARE SOME WAYS TO PROTECT YOURSELF: ››Know what noises can cause damage (at or above 85 decibels.) ››Make earplugs and hearing protection your friends (they can knock off about 25 decibels, according to Harvard Medical School professor of otolaryngology Dr. Roland Eavey.) ››Get better headphones. When your headphones shut out external noise, you can turn the music down.

• Power mower: 90 decibels • Whisper: 30 decibels Symptoms of NIHL can include temporary hearing loss, which is when hearing comes back in one to two days. Tinnitus can also occur, which is a constant ringing or buzzing in the ear that may continue constantly or occasionally throughout a lifetime. Over time, sounds may become distorted for the individual. Symptoms will increase in severity over time. The tragic part about noise-induced hearing loss for the 26 million people who suffer from it is that the damage is completely preventable.

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Experiencing temporary hearing loss? Ringing or buzzing in your ears? Concerned that you or a loved one may have Noise Induced Hearing Loss? We can help with prevention, and if needed, treatment!

››Rest your ears after heavy exposure.

• Ambulance siren: 120 decibels • Rock concert/ symphony orchestra: 110 decibels

HEARING & BALANCE CENTER

Call an Elks Hearing & Balance Center near

››Don’t Smoke: Smoking substantially increases the risk of noise-induced hearing loss, because it inhibits blood flow to the ears, and the ears need blood to work and heal. ››Protect the ears of children who can’t protect themselves.

you. Our Doctors of Audiology and Certified Physical Therapists are Experts trained to meet all your Hearing & Balance needs.

www.elkshearingandbalance.org

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HEALTHY IDAHO OCTOBER 2012

////////////////////// HALLOWEEN

Halloween may traditionally be a child’s holiday, but we know you’ll be indulging in all your favorite candy, too. However, those fun-size Halloween portions don’t justify a binge, because it doesn’t matter when you’re eating 10 at once. Find out how your favorite candy stacks up in this head-to-head fat and calorie competition. PLUS: Test your sugar IQ…

TRICK TREAT WHAT' S GOODTO E AT?

HEALTHY IDAHO OCTOBER 2012

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When do you ever read the nutrition facts of fun-size and snack-size candies you eat? Remember, they’re not the same as those cute one-inch by one-inch miniatures. Fun-size candies are certainly fun, but the good times stop short when you eat more than one, so check your labels carefully!

MEET THE COMPETITORS:

BRACH’S CANDY CORN VS. JELLY BEANS For 22 pieces of this Halloween staple, candy corn will set you back 140 calories. Consume 14 jelly beans, a staple any time of the year, and you’ll be getting 150 calories. You can get almost twice as much candy corn as jelly beans for the same calories!

NESTLE CRUNCH VS. BUTTERFINGER Crisped rice or buttery crunch, both surrounded by chocolate – how can you choose? Nestle Crunch packs 70 calories, while Butterfinger tips the scale at 100 calories. Fat and saturated content are pretty much the same, so calories give one of these candies the clear edge.

THE WINNER: Nestle Crunch!

THE WINNER: Candy Corn!

BABY RUTH VS. TOOTSIE ROLL Baby Ruth offers more flavor than the Tootsie Roll – chocolatecovered peanuts, caramel and nougat versus plain chocolate. But Mr. Ruth also manages to pack in the same amount of calories as a mid-morning snack! A fun-size Baby Ruth clocks in at a whopping 129 calories, 7g of fat and 3.4g of saturated fat. For 12 small Tootsie Rolls, you will get the same amount of calories, only 3g of fat and 0.5g of saturated fat.

THE WINNER: Tootsie Roll!

TWIX VS. SNICKERS How could you possibly decide between a chocolate-covered, caramel-centered cookie and a chocolate-covered, carameldrizzled, peanutty bar of goodness? Well, the good news is you don’t have to! Both of these fun-size treats pack 80 calories, 4g of fat and 1.5g of saturated fat. So if you’re hungry, grab a Snickers for the extra peanut-protein, and if you need a moment, chew things over with Twix!

MILKY WAY VS. MILKY WAY DARK If you love both milk and dark chocolate, which kind of Milky Way should you choose? Eating one over the other won’t affect your waistline calorie-wise. A regular Milky Way weighs in with 75 calories, and a Milky Way Dark weighs in with 80. Fat-wise, they’re almost equal. But those five extra calories are an easy trade-off for the antioxidants found in the dark chocolate. THE WINNER: You choose!

THE WINNER: You choose!

BLOW POPS VS. CARAMEL APPLE POPS Gum as an added bonus or caramel surrounded by the fall flavor of apple? The blow pop clocks in with 0g of fat while the caramel apple pop barely registers at 0.5g of fat. So it has to come down to calories. The caramel apple pop limps in with 70 calories, compared to only 50 calories in the blow pop. While you may scoff at the difference of 20 calories, if you eat five at a time, you’d still be saving yourself 100 calories! THE WINNER: Blow Pops!

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M&MS VS. MILK DUDS It doesn’t matter how you prefer your M&Ms – plain or peanut – because a fun-size packet of Milk Duds still beats them out, in both the calorie and fat department. Plain M&Ms have 100 calories, 4.5g of fat and 2.5g of saturated fat. Peanut M&Ms have 110 calories, 5g of fat and 2g of saturated fat. Milk Duds, in all their chewy caramel-glory, have 53 calories, 2g of fat and 0.7g of saturated fat.

THE WINNER: Milk Duds!

ALMOND JOY VS. KIT KAT While you may get heart-healthy almonds and a pile of chewy coconut in the Almond Joy, you’re also getting 91 calories in this tasty creation. Fun-size Kit Kats have only 51 calories, and almost half the grams of fat and saturated fat as Almond Joy. THE WINNER: Kit Kat!

Unfortunately, the calories and fat in those innocent looking fun- and snacksized candies can quickly add up! Be discerning when it comes to indulging in candy this Halloween, and you won’t have to dress up as a pumpkin!

HEALTHY IDAHO OCTOBER 2012

////////////////////// HALLOWEEN

How to Make

HALLOWEEN a Little Less Spooky TREATS WRITTEN BY EMMA PENROD

T HE CALORIE COUNTS ON MOST POPULAR HALLOWEEN CANDIES VARY WIDELY — FROM JELLY BEANS, WHICH HAVE AS LITTLE AS 35 CALORIES PER FUN-SIZED SERVING, TO FUN-SIZE BUTTERFINGERS CANDY BARS, WITH MORE THAN 100 CALORIES IN A SINGLE SERVING. BUT IF YOU’RE LOOKING TO CUT DOWN ON CALORIES OR IF YOU’D LIKE A MORE SUBSTANTIAL, NATURAL TREAT THIS HALLOWEEN SEASON, CONSIDER MAKING YOUR OWN CANDY. HERE ARE SOME IDEAS:

HEALTHY IDAHO OCTOBER 2012

Make FRUIT KABOBS drizzling the top with a touch of dark chocolate. To make your kabobs more festive, choose colors such as purple grapes, green kiwi and orange mango. If you have young kids, make frozen banana ghosts by drawing chocolate faces on halved bananas.

POPCORN BALLS can be

Roasting PUMPKIN SEEDS makes a great Halloween tradition. Just save the seeds pulled from your annual jack-o-lantern, rinse them off, and set them out until they’re dry. Then toss them in olive oil before baking at 325 degrees for about 15 minutes (or until the seeds are toasted). Season to taste with salt.

DRIED FRUIT is a great

another easily customized holiday favorite. To keep them healthy, pop your own popcorn and use honey as the combined holding and sweetening agent. For a fun Halloween look, just add a drop or two of food dye and raisins.

replacement for their artificial substitute — fruit snacks or fruit-flavored chewy candies. If you’re feeling creative, kids will love using apple rings, dried apricots and raisins to shape spooky Halloween “eyeballs.” Simply stack an apricot on an apple ring to form the iris and place a raisin in the center for the pupil.

Other healthy foods can be arranged as festive snacks as well. Use a small knife to cut a little slot in a BABY CARROT, and insert a sliced almond to form fingers. Cut APPLE SLICES to resemble a monster’s gaping mouth, and use slivered almonds as the jagged teeth. If you’re especially artistic, you can carve a “brain” out of a WATERMELON by removing the green rind with a vegetable peeler and carving channels shaped like the folds of the brain with a paring knife. Cutting a flat part off the bottom before you carve will prevent the fruit from rolling.

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//////WOMEN'S /////////////////HEALTH ///////////

BREAST CANCER & BIRTH CONTROL: Is there a link?

Hear both sides of the conversation and make your own call.

hile the data isnâ&#x20AC;&#x2122;t entirely conclusive, there is evidence that oral contraceptives may contribute to breast cancer. According to the National Institute of Cancer, women taking birth control experience a higher rate of cervical cancer, though this might be due to a higher sexual activity rate among women on the pill. Also, women on the pill have a higher chance of developing a benign liver tumor. On the other hand, women on the pill seem to face fewer incidences of ovarian and endometrial cancer. In the case of breast cancer, however, no conclusive statements have been made despite a number of studies. According to the Mayo Clinic website, there seems to be two variables that affect a womanâ&#x20AC;&#x2122;s likelihood of developing breast

HEALTHY IDAHO OCTOBER 2012

cancer due to oral contraceptives. First is how long a person has been taking oral contraceptives. The second is how recently an individual was on birth control. Evidence suggests that after 10 years or more of discontinuance, risk levels for developing breast cancer return to normal. On the other hand, a study completed in 1998 failed to show any relationship between oral contraceptives and breast cancer. Some speculate the conflicting evidence has to do with changes in the drug over time. Today, hormone levels are much lower than those used in the past. One of the most recent analyses is based on over 114,000 women and traces each one starting back in 1989. Results suggested a slight increase of breast cancer among those using triphasic oral contraceptives, in which dosage levels vary over the course of a monthly cycle.

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////WOMEN'S /////////////////HEALTH //////////////

ESTROGEN-RELATED CANCER

How this hormone can go from helpful to harmful Estrogen is a hormone found in both men and women, though women produce it in much higher doses between the onsets of puberty and menopause. Besides playing a role in bone density and cholesterol build-up, estrogen causes cells to grow and divide. Sounds great, right? ESTROGEN AND CANCER Since 2002, estrogen has been officially named a cause of cancer by the National Institute of Environmental Health Services. According to the National Cancer Institute, this is largely due to estrogen’s role in cell proliferation. If estrogen interacts with cells containing damaged DNA, their risk of becoming cancerous increases greatly. What’s more, by multiplying healthy cells, estrogen increases the odds that one of those healthy cells will eventually mutate. Estrogen takes on more than one name. Like an actor with multiple parts, this hormone switches between costumes, affecting the body differently based on each one. For a long time, scientists did not consider all forms of estrogen carcinogenic, feeling free to prescribe those that they thought were safe. Though this practice continues, especially in hormone treatments for women suffering with the effects of menopause, a study conducted as early as 2003 suggested that under certain circumstances, otherwise harmless estrogens can cause cancer.

Columbia professor Hari Bhat and his team found that mice injected with these “non-carcinogenic” estrogen hormones developed cancer 30 percent of the time when paired with oxidative stress, toxins left by reactive oxygen in cells.

WHAT TO DO For those who tend to be more cautious about these issues, talk to your physician. It's possible that discontinuing hormone therapy that includes forms of estrogen may lower your level of this potentially cancer-causing hormone. Other factors that increase a person’s odds of developing estrogen-related cancer are the onset of puberty at an early age or menopause later in life. For women who fall in either category, regular attention and checkups could play a significant role in catching problems early on.

Women's Health and Cancer Section WRITTEN BY TAMARRA KEMSLEY

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HEALTHY IDAHO OCTOBER 2012

///////////////////////// The C-Section WOMEN'S HEALTH

EPIDEMIC

When I was born in 1961, the Cesarean delivery rate in the U.S.A was just under 5% despite all the wonderful advances in modern medicine during that time. Ironically, the one area where patient care may have actually declined is obstetrics. The national Cesarean rate now hovers around 30%, with nearly 1/3 of all births performed via Cesarean. But why? THERE ARE CERTAINLY MULTIPLE FACTORS FOR THIS, WITH OUR GENERAL IMPATIENCE AS A SOCIETY BEING ONE OF THE LEADING FACTORS. WE WANT WHAT WE WANT, AND WE WANT IT NOW! Back in 1961, only a very few women were induced. The classical definition of a woman’s due date was considered to be 40 weeks from the first day of her last menses, plus or minus 2 weeks. In fact, it was not uncommon for a woman to go 3-4 weeks beyond her due date before her obstetrician would even consider induction of labor.

C-section doubled in women undergoing induction of labor who received an epidural before 4 cm. dilation,

Of course, I am not advocating a return to 43 or 44 week pregnancies, but multiple studies have shown a very substantially increased risk of Cesarean delivery in first-time mothers who have their labors induced. In fact, in one study, if a first time mother was induced with an unripe cervix, nearly one half ended up with a Cesarean. In addition to causing an increase in a Cesarean, early elective delivery has recently been targeted for corrective action by several large national organizations. The LeapFrog Group, National Quality Forum, and the Institute for Healthcare Improvement, have all made it a national priority to reduce the early (prior to 39 weeks) elective delivery rate.

Another finding, also demonstrating the importance of patience, found that a Bishop’s score of less than 5 also doubles the risk for C-section. Thus, waiting until you have a Bishop’s score of 9 or greater also enhances your chances of a normal delivery.

This has reference to mainly mothers who have had prior vaginal deliveries. In the most recent publication of OB/GYN News in July of 2012, when referring to elective inductions, “Primiparous women (first time mothers), had a thirteen-fold increased risk for Cesarean deliveries compared with multiparous women. Therefore, I personally do not start first time mothers until 41 weeks EGA to try to avoid that 13 times increased risk of Cesarean with induction. Along with the clause that “patience is a virtue,” the exact same study aforementioned was referenced in the July issue of OB/GYN News, showing that women who receive an epidural prior to 4 cm dilation have double the risk for a Cesarean compared to later epidural placement. The actual quote is “The risk of a

HEALTHY IDAHO OCTOBER 2012

compared with later epidural administration.” This makes sense because active labor is defined as regular uterine contractions along with a cervical dilation of at least 4 cm. Therefore, by simply waiting until you are at least 4 cm. before getting an epidural you can cut your own risk of a C-section in half.

And finally the liberal use of VBAC or vaginal birth after a Cesarean delivery will further help decrease the alarming C-section rate. Only about one-fifth of patients who are safe and eligible candidates for a TOLAC (Trial of labor after Cesarean), actually undergo a trial of labor after Cesarean. However, about 80% of my patients who undergo a TOLAC are successful in having a vaginal delivery. We should encourage rather than discourage the use of VBAC. In summary, your own mother was right when she said that “patience is a virtue.” By waiting for spontaneous labor rather than induction, by waiting for an epidural until cervical dilation of 4 cm. and waiting for a “ripe” cervix if you do choose induction, you can greatly reduce your own chances of a C-section, as well as the increased risk that goes with an operative delivery.

ABOUT THE AUTHOR Mark Saunders, MD

Obstetrics & Gynecology Personal Care editor@stardocs.com

Healthy-Idaho.com

6BETTER Natural Ways to BREAST HEALTH

WRITTEN BY DAVID R. CARD

Here are a few simple natural things you can do to help prevent breast cancer, have better hormonal health, and overall well-being:

zero to social in five minutes

01 BIRTH CONTROL: There are hundreds of reasons why women should go off chemical birth control. One of the best reasons is to prevent breast cancer. Chemical birth control creates extra estrogen in the system which is often a contributor to breast cancer. There are other healthier ways to prevent conception and natural ways to better hormonal health. 02 UNDER-WIRE BRAS: Sometimes very uncomfortable, under-wire bras cut off circulation to the breast and may cause congestion that can eventually build up to excess estrogen and other types of toxicity. I don’t know if “burning the bra” is quite the right idea, but definitely getting rid of the under wire bra is helpful.

03 BREAST ENLARGEMENT: Do you remember the controversy of silicone implants brought to light years ago? It’s still there. Surgical breast enlargement creates congestion in the breasts, and is a possible link to breast cancer. I’ve had several clients that have had serious health complaints from leaking silicone. When will we learn?

04 BREAST MASSAGE: One of the most important things a woman can do for breast health and better moods. Breast massage is done by millions of women in the Orient. It’s simple – free – and only takes 10 minutes a day. Research suggests that it also prevents breast fibroids and promotes the overall well-being for a woman.

HOW TO DO BREAST MASSAGE: TAKE A FEW DROPS OF OLIVE OIL IN YOUR HAND AND MASSAGE THE NIPPLE GENTLY FOR 2 MINUTES; THEN RUB THE BREAST IN A CLOCKWISE MOTION FOR 2 MINUTES, GENTLY MOVING TO THE OUTER EDGE. SPEND THE LAST MINUTE GOING FROM UNDER THE BREAST DOWN TO THE ABDOMEN TO MASSAGE THE LYMPHATIC GLANDS WHICH HELP KEEP THE BREAST DETOXIFIED.

05 ESTROGENIC FOODS: Start by avoiding meats like pork and beef, or any other foods that contain chemical hormones, which are then transferred to you. Stay away from prepared and fast foods, because they contain preservatives and chemicals often referred to as xeno-estrogens which cause congestion and may lead to breast cancer. 06 NATURAL SUPPLEMENTS: For breast and hormonal health, there are many natural supplements on the market. These are my top choices: DONG QUAI, “moves the blood” and research has shown it helps prevent breast fibroids and other abnormalities in the breasts. There is also research that CALCIUM D-GLUCARATE (a type of calcium) gets rid of excess estrogens in the body and has been shown to help prevent breast cancer. VITEX has been clinically hailed as a natural anti-depressant, helps endometriosis and balances the female hormonal system. BLACK COHOSH, for postmenopausal women, this creates a balance with the right kinds of estrogen that the body needs, helping women to avoid hot flashes (sign of hormonal imbalance). Make these six natural ways a part of your personal program for breast cancer prevention and overall better hormonal health. Facebook.com/HealthyIdaho

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866.885.3258 stardocs.com 35

HEALTHY IDAHO OCTOBER 2012

Among their many abilities, smartphones have the power to spur us into action, which can be useful as the days get colder and shorter. Here are some apps that can kick us off the couch and out the door to a fuller life.

ANTI-BOREDOM APPS FIVE APPS THAT WILL GET YOU OFF THE COUCH

SELECTED BY STARDOCS MEDIA

1. Time to Enjoy

This app uses multiple databases to gather event information, combining well over a million concerts and shows per month, plus movie times and other attractions. The app is unique because it allows the user to import their calendar, and then search for events that happen during their free time. You can also personalize the search for a specific location and distance away. Time to Enjoy makes the problem of finding things to do much less complicated, erasing the need to search through newspapers, and preventing the disaster of missing an epic show because you didn’t know about it.

2. EveryTrail

The great outdoors don’t close when the temperature drops. EveryTrail can help you take advantage of the beauty around you, providing thousands of hike ideas for people of every fitness level and age. But finding the hike isn’t the only thing this app is good for. You can also track your trip with the phone’s GPS capability, taking shareable pictures the whole time. This means that EveryTrail makes it easy to get your friends out of the house too.

HEALTHY IDAHO OCTOBER 2012

3. Camp Where

Nothing makes a better weekend getaway than camping. Camp Where provides an impressive database of more than 10,000 federal, state and local campgrounds. As you peruse the map, you’ll see different symbols indicating the different types of campgrounds, such as national forest camps, state park camps and so on. Tap the symbol of the campground you’re interested in, and up pops all the information you need, like when the site is open, what commodities it has and directions there. The app even provides a current weather report for the campground area. You can also search for campgrounds by name or by city, and results come up by state for easy searching. The app is so good it leaves us with little excuse to not use our tents and sleeping bags.

4. Where to Go?

Sometimes getting out of the house doesn’t require the outdoors or a trip. Often all you need is a good pizza restaurant or bowling alley. Where to Go? is excellent for finding simple things to do, even if it’s to go get a milkshake. The app has more than 500 location types, and lets you customize your searching. Once you pick something, the app provides detailed instructions on how to get there. Users have given this app excellent ratings, in part because it uses such a large database for points of interest.

5. Plancast!

This app syncs your Facebook and Twitter accounts to give a sleek chronological display of what events your friends and those who you follow are going to. Users can browse different events in their area, and add them to a simple, easy to use calendar. To top it off, the app is free.

Our smart devices can help us escape boredom, and the escape doesn’t involving slicing fruit or shooting birds out of sling shots. Connect with the people and places around you the smart way.

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J. Brett Comstock, DDS

ORAL & MAXILLOFACIAL SURGERY

Specializing in: • Wisdom Teeth • Dental Implants • IV Sedation and General Anesthesia PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS

2 0 8 . 3 7 5 . 0191

403 S 11th St # 320 Boise, ID 83702

Visit our website: drbrettcomstock.com Facebook.com/HealthyIdaho

HEALTHY IDAHO OCTOBER 2012

Nationally recognized

MEDICAL WEIGHT CONTROL PROGRAM

Boise’s Best Kept Secret

Thousands of books, articles, newspaper and TV commercials have been written and produced on weight loss. Much of what is said and written about weight control is based on a fad, e.g. raspberry ketones or HCG. Another sales gimmick is to display before and after pictures enticing you to believe your results will be the same. Yet after all the books, TV shows and commercials, weight control seems more confusing, more difficult, and constantly getting harder to achieve. Every program works for somebody. For example, hurray for Jared and Subway. No program works for everybody (even ours). Yet 97.4% of our program’s 15,000 patients lost weight at their first month checkup. Our programs’ patients have now lost over 500,000 pounds. No program in America presents better statistical results at national weight loss conferences. Boise, Idaho is the only city in America with a medical weight loss clinic with three Certified physicians of the American Board of Obesity Medicine (ABOM). Our program’s primary focus is to medically assist patients needing to lose 20 or more pounds. Our patients have ranged from 135 to over 600 pounds at their starting weight (average 214). We monitor and manage all conditions affected by weight gain or loss. Dr. Rader, the program founder, has presented to doctors locally, nationally and internationally in medical weight management.

IDAHO WEIGHT LOSS (IWL)

Nutrition

Our program is complete, and up to Metabolism/ Biochemistry date scientifically based. Evidence based medicine is obtained from our thousands Psychology or Beliefs of patients, each of which are monitored in our computerized electronic health record Behaviors designed by Dr. Rader specifically for weight loss medicine. We approach obesity as a complex progressive lifelong medical disease. We evaluate the nutrition, metabolism, behaviors and psychology in our 4 pronged approach to life long weight control

METABOLISM

Despite 500,000 pounds lost, we are most proud of the metabolic and health benefits achieved with Metabolism/ our patients. Diabetics no longer require insulin. Biochemistry High Blood pressure and high cholesterol meds are no longer needed. As medical weight loss specialists we can: 1. Evaluate all of your medical conditions to see if they are contributing to your weight gain; 2. Manage medications as your weight is dropping; 3. Monitor that weight loss is fat loss not muscle mass loss (muscle loss often happens with fad programs like HCG); 4. Prescribe, when needed, only FDA approved effective and safe medication. We are the physicians doctors and nurses see for medical weight control.

Many of our teenage patients are now within normal weight ranges in their class not the heaviest. This allows them to shed the social stigma of excess weight.

NUTRITION

Nothing works long term if you can’t understand it AND stick with it. At IWL Nutrition although our program is scientifically based, we teach nutrition in easy to understand real people terms. Do you know what a protein is? Do you know what your daily protein needs are and how to meet them? How can you possibly have a good nutrition day the same day your kids or grandkids have birthday cake and ice cream? We share real life answers for real life needs.

BEHAVIORS

The things we DO and DON’T DO. Heading into the toughest nutritional time of year, let us share our program’s approach to a holiday. We do not teach any complex Behaviors formula for nutritional holiday planning except: keep it a holi-'day' not a holiweekend or a holi-season. Pumpkin pie on Thanksgiving Thursday is a holiday food. The rest of the weekend it is junk food. Peppermint canes on December 15th are junk candy not a holiday treat. With rare exceptions, this simple approach will help you maintain your weight Halloween to January 2. This is an example of the manageable real life approach we teach that helps our patients maintain their weight control for a lifetime.

PSYCHOLOGY

We investigate and monitor the psychological contributing factors and the benefits of weight control. Doctor, I now feel good about myself. Doctor, my teenagers saw their mother in a bathing suit for the first time. Doctor, I am no longer ashamed to undress in front of my spouse. Doctor, I can tie my shoes and not lose my breath.

HEALTHY IDAHO OCTOBER 2012

Psychology or Beliefs

Don’t “WEIGHT” any longer. www.idahoweightloss.com 208.343.3652 Healthy-Idaho.com

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HEALTHY IDAHO OCTOBER 2012

/////SENIOR //////////SERVICES //////////////

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INFLUENZAAdvanced VACCINE RESEARCH STUDY INFLUENZA influenza. VACCINE INFLUENZA VACCIN Clinical Research (ACR) is looking for volunteers to participate in Qualified participants may receive: a clinical research study of an investigational vaccine for the prevention of Qualified participants may receive: Advanced Clinical Research (ACR) is looking for volunteers to participate in INFLUENZA VACCINE RESEARCH STUDY INFLUENZA VACCINE RESEARCH STUDY INFLUENZA VACCINE RESEARCH STUDY Qualified participants may receive: influenza. 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HEALTHY IDAHO OCTOBER 2012

NUTRITION NOTES FOOD

recipes Ingredients

3/4 cup water 1 small onion, chopped 1 can (8 ounces) pumpkin puree 1 cup unsalted vegetable broth 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1 cup fat-free milk 1/8 teaspoon freshly ground black pepper 1 green onion, green top only, chopped

1. In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don’t let the onion dry out. 2. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil. 3. Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.

Classic Pumpkin Soup [ 1 CUP ]

serves 4

www.mayoclinic.com

Canned pumpkin puree, available year-round, is an easy source for the mashed cooked pumpkin. When pumpkins abound in the fall, however, you can make your own puree by roasting a small pie pumpkin and whipping the flesh in a blender or food processor.

Nutrition Information:

Per serving: Calories 72, cholesterol 1 mg, protein 3 g, sodium 241 mg, carbohydrate 12 g, fiber 2 g, total fat 1 g, potassium 199 mg, saturated fat < 1 g, calcium 78 mg, monounsaturated fat < 1 g.

“

Being in a band you can wear whatever you want - it’s like an excuse for Halloween everyday.

”

-Gwen Stefani

HEALTHY IDAHO OCTOBER 2012

Healthy-Idaho.com

Directions

NUTRITION NOTES FOOD

s “

Eat, drink & be scary.

”

Pumpkin Spice Pancakes [ 1 PA N C A K E ] serves 19

Breakfast is good any time of the day. When craving pancakes but wanting something healthy too, try this take on the traditional white-flour medallions. With Halloween just around the corner your family is sure to love this festive, mouth-watering treat. Ingredients

1 egg 1 egg white 1 cup flour 1/2 cup whole wheat flour 1/2 cup oatmeal 1 3/4 cups fat-free buttermilk (Or use powdered) 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ground cloves 1/2 teaspoon salt 3/4 cup canned pumpkin puree

Directions

1. Beat eggs well until somewhat frothy. 2. Add other ingredients except pumpkin and mix. 3. Add pumpkin and mix again. 4. Fry batter in scant 1/4 cupfuls on a nonstick griddle or pan. 5. Try not to stack pancakes if possible; this helps retain the fluffiness. Store them on a cookie sheet in a 250°F oven until time to serve, which helps keep them warm. 6. Sprinkle with powdered sugar and serve.

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Nutrition Information:

Per serving: Calories 51, calories from fat 5, total fat 0.6 g, saturated fat 0.2 g, monounsaturated fat 0.2 g, polyunsaturated fat 0.1 g, trans fat 0.0 g, cholesterol 11 mg, sodium 176 mg, potassium 54 mg, carbohydrate 9.7 g, dietary fiber 1.1 g, sugars 0.4 g, protein 2.1 g The following items or measurements are not included in nutrition facts: fat-free buttermilk. www.recipezaar.com

go to

www.Healthy-Idaho.com For more information

HEALTHY IDAHO OCTOBER 2012

HEALTHSMART

Healthier

SCHOOL LUNCHES

WRITTEN BY SCOTT EVANS

Students in Idaho are noticing healthier choices in their school cafeterias this year, thanks to new standards from the US Department of Agriculture. "It's better quality food,” said Deborah Bourland, a worker in the cafeteria at Grace Jordan Elementary in Boise. “A lot more whole wheat, a lot more fruits and vegetables.” The new USDA standards are part of the Healthy, Hunger-Free Kids Act, championed by Michelle Obama. They ensure students are offered fruit and vegetables every day along with more whole grains and less sodium and fat. "The purpose is to keep our kids from becoming obese," said Bourland. The new requirements – the first increase in school lunch standards in fifteen years – aim to improve health and nutrition for nearly 32 million kids nationwide. The Boise School District says they have been working on healthier menu options for years.

Fresher, healthier food for kids means a little more work for cafeteria workers like Bourland, but she says it's worth it. "I think it's a great program,” said Bourland.

"We switched from white rice to brown rice, and we switched from white pasta to whole grain pasta and we did that a couple years ago," said Angela Gaul with the Boise School District's Food and Nutrition Department.

In addition to fresher ingredients, the Boise School District is working to buy local as much as possible.

The new federal regulations are already having an impact with kids across the Boise School District. "In the three short days that we've been in service, just by moving our vegetable bar in front of the serving line, students are taking more vegetables, which is a great thing," said Gaul.

HEALTHY IDAHO OCTOBER 2012

IN ADDITION TO UPDATED MEAL STANDARDS, OTHER CHANGES ON THE WAY INCLUDE:

VENDING MACHINES ON SCHOOL CAMPUSES WILL BE REQUIRED TO CONTRIBUTE TO A HEALTHY DIET

FUNDING FOR SCHOOLS WILL INCREASE 6 CENTS PER MEAL – THE FIRST REAL INCREASE IN 30 YEARS

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