Healthy Idaho | January '13 by Healthy Magazine

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HEALTHY IDAHO JANUARY 2013

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HEALTHY IDAHO JANUARY 2013

>> Advisor Healthcare

Better Coverage. Better Care.

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

BETTER CARE, AND LOWER COST.

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 Utah 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 Utah 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.

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 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, by having each party perform the services they are best suited to without duplicating those same services, and by paying the insurance company for the services they deliver. It is also focused on providing financial support to health care providers to invest in better health and to reward providers for eliminating low-value to no-value 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.

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, 4

HEALTHY IDAHO JANUARY 2013

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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HEALTHY IDAHO JANUARY 2013

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contents. 16

JANUARY 2013 VOLUME V, № 1

FITNESS

JUST ROLL WITH IT! Poor flexibility is one of the chief complaints of most personal training clients. Lack of flexibility is a result of muscle tightness that often leads to chronic pain.

THE EXERCISE EQUATION In one of the first studies of its kind, researchers have released the first draft of an equation that could determine the number of years added to your life, given how much time and effort you invest at the gym.

10 14 22

WELLNESS

8 18

KEEP SMILING

Be aware that whatever expression you decide to wear will influence how you feel.

IT BAND SYNDROME The iliotibial band is an incredibly strong tendon that runs from the hip down the outside of the leg to the shin. ITB syndrome is a common source of knee pain in runners and other outdoor enthusiasts that is thought to be caused by friction from movement of this band over part of the knee.

28 26

THERE'S AN APP FOR THAT Want to watch your weight? There’s an app for that. Decrease your mile time, or downsize your calorie consumption? There’s an app for that, too. Drink more water, regulate your sleep cycle or wean yourself off meat in 21 days? You got it; apps for that, too. But, do they work?

IDAHO WEIGHT LOSS Q&A

MIRROR, MIRROR ON THE WALL

36 38 34

Before you sign up to participate in a weight loss program, you should ask questions, like is the program monitored by a physician experienced in, or trained in medical weight loss? Snow White’s stepmother, the queen, must know ‘who’s the fairest,’ but when a mirror shatters her aspirations, she starts down a dark path of destruction leading to her own demise.

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HEALTHY IDAHO JANUARY 2013

Letter from the Editor

written by John A. Anderson

Healthy IDAHO

WITH

JANUARY 2013

Fresh Start

ot only are the years flying by, but it seems like decades swiftly emerge and pass. Just yesterday we were wondering about Y2K and the prospects of the year 2000. Here we sit, years later, wondering how we'll ever survive the end of the Myan calendar, and the free-fall of the fiscal cliff. As with every new year, of course next year will be here quickly. I’ve always asked myself how this time, next year will be any different than today. How will I be different next year? How will my income differ? My family? My marriage? My weight? My overall fitness? And, how different will these factors be in ten years? The question is, am I on the right path with each of these so that when 2020 rolls around I will be stronger and better than I am today? Am I on a maintenance journey, trying to sustain where I’m at, or worse? Am I still holding on to the "someday I’ll work harder and turn this around" position? Think 2020 for a second. If this new decade rolls as quickly as the last, we can clearly see our future if we don’t make some slight corrections to our daily routine today. Surely it’s different for each of the key areas of our lives. Typically we’re stronger in some areas than others. Perhaps we are doing well in our relationships. Maybe we’re in career mode, with fitness and family on a slow simmer on the

HEALTHY IDAHO JANUARY 2013

back burner. Finding a healthy balance in the areas of importance in our lives is the key. But it’s a delicate balance, and sometimes difficult to manage successfully without a well-crafted plan. I’ve always love the thought that where we are today is more important than where we were yesterday. And, where we are today is less important than where we’ll be tomorrow. If you’ve been meaning to work harder on your marriage, start today. If you’ve been failing to get fit, start today. Failure, like success, is never final. As Richard L. Evans has said, “The moment we close the books on one year, we open them on another. And no matter how good or bad last year was, there is this year now to consider. We have to keep at it. For life is a process, and not a finished product. And there is no moment that we can say that our picture is completed.” The point is that we should not be too stifled by our past mistakes. We should, instead, learn from them and move onwards towards the success we envision. And, just as our shortcomings of the past can generally be corrected, our past successes can also be improved upon. As long as we can keep moving forward and doing our best, no success, and no failure is final. As we sit at the dawn of a new decade, let’s realize the power that is in us to change and grow — to improve. Let’s revel in this state of ‘newphoria’ and envision who we can become tomorrow as we start our new year’s journey today.

Here's to another new beginning...

VOLUME V, № 1 EDITOR-IN-CHIEF

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

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

Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 Kristi Hendry 208.703.7448 sales@healthy-idaho.com DESIGN EDITORS

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

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

Ashley Romney | ashley@healthy-idaho.com DIRECTOR OF OPERATIONS

Sandy Wise | 866.884.3258 sandy@healthy-idaho.com CONTRIBUTING WRITERS

Gail Morrissey, Jessica Hagy, Heather Hooke, David Joachim, Brooke Kittel, Wayne Larsen, Colette Bouchez, Patty Trela, Steven E. Warren CIRCULATION Healthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations. Healthy Idaho Magazine is also mailed to all doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

Healthy Idaho Magazine info@healthy-idaho.com 866.884.3258 PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All photography courtesy of Shutterstock.com unless otherwise noted.

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THE NEWS NUMBERS, STUDIES, AND STATS

Keep Smiling

PERCENTAGE DROP IN YOUR RISK OF BACK PAIN IF YOU EXERCISE FOR 2+ HOURS EACH WEEK.

Your facial expression influences how you feel, says Jeanne K. Hanson, author of Your Amazing Body. Apparently, the corrugator muscle, which runs across the top of your eyebrows, is the major one responsible for all unhappy expressions, including frowning, glaring and squinting. The corrugator muscle pushes your eyebrows down and closer together and squeezes your eyeballs a bit. So, be aware that whatever expression you decide to wear will influence how you feel. And put on a happy face!

Source: American Journal of Epidemiology

[ BULLETIN ]

LARKS AND OWLS

Some people are larks—up bright and early without so much as a cup of coffee to start the day. Others are owls, who do their best work at night. According to Neurosciences Letter, the season of your birth can help predict which type of person you are. A study in Italy found that people born in the autumn and winter were more likely to be active in the morning. Those born in the spring and summer were more likely to be night people. But when they took a closer look at the results, they found that this pattern only applied to men. Women followed their own patterns, regardless of when they were born. BY THE NUMBERS

55 ESTIMATED PERCENTAGE OF DREAMS THAT CONTAIN UNFAMILIAR PEOPLE. ONLY 20 PERCENT OF DREAMS CONTAIN FAMILY MEMBERS. Source: HealthScout News

DON’T LET A FROWN GET YOU DOWN.

GIVE ‘EM A REST

Take care of your eyes by treating them right. According to the journal Experiments in Eye Research, staring at a computer screen will make your eyes dry and strained. However, a study in Spain found that salt solutions don’t give any relief to strained eyes. Basic eye lubricants are what do the trick, decreasing the blink rate from 12 blinks per minute to 8 blinks per minute. So if you work at a computer all day, keep a bottle handy to keep your eyes hydrated.

Energy Channel

Feng shui, an ancient Chinese system of aesthetics, is centered around synching your surroundings with the natural elements. The use of feng shui in interior design will create harmony and balance and is meant to bring success, good health and a positive flow of energy to the space. Here are a few decorating tips to increase the positive flow of your environments.

HEALTHY IDAHO JANUARY 2013

Plants, either real or fake, bring in good energy.

Light is essential. Brighten your space with extra sources of light. Bring in color energy with pillows or throws.

Water represents the career area. Try a small water fountain or aquarium in your office.

Candles represent the element fire and are easy accessories.

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THE BODY HEALTHY FACTS AND FIGURES

Get a Grip 25

BY THE NUMBERS

Yoga and meditation exercises help relieve pain associated with carpal tunnel syndrome, according to a report by the University of Pennsylvania School of Medicine. Forty-two people suffering from carpal tunnel syndrome were divided into three groups. One group was taught yoga exercises, another was taught to use conventional wrist splints and the last group was left untreated. After eight weeks, the yoga group reported less pain and stronger grips than the others.

TAKE THE PAIN OUT OF CARPAL TUNNEL WITH YOGA.

A Workout Tune-up

Match your workout with the right music. Unless you insist on putting the Macarena on the gym stereo, we don't care what music you listen to during your workout. But Richard Hart, the music director for Dynamix, a company that produces fitness-music discs, tells us there are optimum music speeds for making you a better athlete. Just match the pace of your steps, revolutions or punches with the beat of the music. Follow these guidelines: Facebook.com/HealthyIdaho

Suggested beats per minute

PERCENTAGE OF AMERICAN ADULTS WHO ARE NOT PHYSICALLY ACTIVE AT ALL. Source: U.S. Department of Health and Human Services

[ BULLETIN ] Meditation Muscle Does your workout leave you dragging? A few minutes of meditation may be a good way to recover. Strenuous workouts can cause lactate to accumulate in your blood. This can cause your muscles to feel tired and sore. A recent study found that meditation after a workout can significantly reduce blood lactate levels. So, after your workout find a place where you and your muscles can say, “Ahh.”

Song choice suggestions

Running

120 to 160

“Run Like Hell” by Pink Floyd

Boxing

122 to 140

Anything from the “Rocky” soundtrack

Cycling

130 to 170

“Panama” by Van Halen

Lifting

140 to 170

“Black Dog” by Led Zeppelin (one rep. for every four beats)

Warmup/ Cooldown

90 to 110

“Black Magic Woman” by Santana

GET FLATTER ABS NOW.

HAVE A BALL

Want a better ab workout? Exercise balls may give you an edge when it comes to stomach crunches. A study revealed that performing stomach curls on a movable surface, such as an exercise ball, may elicit a more intense muscle response. In the study, people who performed their stomach curls on an exercise ball got double the workout in certain stomach muscles compared to people performing sit-ups on a stable surface.

HEALTHY IDAHO JANUARY 2013

fitness

F LOSING YOUR BELLY FAT WRITTEN BY KEN ALAN, WITH THE AMERICAN COUNCIL ON EXERCISE® (ACE®)

The desire and need to lose belly fat is not just a matter of vanity, but also a necessity for staying healthy. Abdominal fat is linked to major health issues such as heart disease and type 2 diabetes. In fact, studies have shown that men with waists greater than 40 inches and women with waists greater than 34 inches have the highest risk of heart disease, especially if the fat is stored around the organs. LOSING BELLY FAT

No matter how many twists, side-bends or crunches you do, you will not shred belly fat. Spot reduction seems like it should work, but it doesn’t. You need a well-rounded exercise program that includes cardio and strength training to shrink your belly. Here are some exercises and tips that may help: Aerobic activity draws on fat that is stored for energy. Perform aerobic exercises that elevate the heart and breathing rate, such as bicycling, brisk walking, dancing or jogging. If you’re just starting out, five to ten minutes may be all you can do comfortably. Over time, progress up to 30-60 minutes three or four times a week to really see results. Exercise also reduces stress and insulin levels. When insulin levels go up, cortisol— another hormone—goes up as well, which makes you more predisposed to storing body fat. Regular exercise is a key factor in reducing stress and maintaining healthy insulin levels.

BUILD MUSCLE TO LOSE FAT

Strength training offers many benefits, including building lean body mass or muscle. Muscle tissue is metabolically active and burns more calories than fat tissue; so as you increase the amount of muscle you have, you will also increase your resting metabolic rate. Not only does strength training exercise

HEALTHY IDAHO JANUARY 2013

consume a lot of energy, it also raises your metabolism! If you’re just starting, it’s a good idea to work with a certified professional trainer or instructor to get you moving in the right direction.

TOTAL BODY TRANSFORMATION

In your quest to lose belly fat, you may start to lose fat from all over your body. Although fat can be lost throughout the entire body, the last areas to become lean are those areas where we tend to gain fat first. For many people, the abdominal region is the most difficult area to trim, so try to be patient, continue to remain motivated and you’ll eventually get your midsection to a place you can feel good about! Remember to get extra movement in anytime you can. For example, take the stairs or park farther away from the office. The more physical activity you can get during the day—even if it seems minor—the more calories you burn, and every little bit helps you move closer to your goal! Consistent physical activity isn’t simply important to shedding belly fat, it can also help you prevent health risks and make you feel better about being in your own skin. Ken Alan is a Spokesperson for the American Council on Exercise® (ACE®) and a lecturer in the Department of Kinesiology at California State University Fullerton. He is a chapter author in a number of textbooks and his company, AeroBeat, was the first to produce music CDs specifically for active workouts.

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HEALTHY IDAHO JANUARY 2013

IT fitness

DOWN ON OUR KNEES

RESEARCHERS RETHINKING IT BAND SYNDROME The IT band doesn’t make music, but if it did the tune would be confusing.

he iliotibial band, a.k.a. the IT band, is a large, incredibly strong tendon that runs from the hip down the outside of the leg to the shin. IT band syndrome, or ITB syndrome, is a common source of knee pain in runners and other outdoor enthusiasts that is thought to be caused by friction from movement of this band over part of the knee. ITB syndrome generally occurs in runners as an outcome of overuse, resulting in debilitating pain and inflammation of the knee’s outside portion. Since it is so common, health professionals and athletes alike strive to find the best way to avoid ITB syndrome or fix it when they have it. But here lies the controversy.

ITB band syndrome is highly misunderstood because its cause isn’t completely clear, and neither are treatment options. Some blame this on the fact that it hasn’t been the subject of much professional research.

HEALTHY IDAHO JANUARY 2013

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FIXING IT Many criticize some of the current practices for dealing with ITB syndrome, as they can be medically unfounded and largely ineffective. IT band syndrome is often called IT band friction syndrome, because some say that the syndrome is caused by the IT band rubbing back and forth over the small bone protruding from side of the knee, called the epicondyle. Proponents of this theory say the area therefore becomes sore and must be rested in order to improve. But research from Wales and some American universities has shaken the roots of this theory. John Fairclough of the University of Wales School of Sport and Physical Recreation and his colleagues did intensive studies of IT band sufferers and studied IT band anatomy with cadavers and MR scans of healthy individuals. They found that modern understanding of this syndrome was lacking. For starters, the IT band shouldn’t be thought of as an independent structure of the leg. The thigh is entirely covered by what is called a fascial sleeve, and the IT band is simply a thickened portion of that sleeve. Therefore, if the IT band is moving across the bony protrusion on the outside of the knee, the whole thigh casing would have to be moving too. “The perception of movement of the ITB across the epicondyle is an illusion caused by alternating tension in its anterior and posterior fibers,” the authors of the study wrote. Translation: there really isn’t anything moving across your knee with ITB syndrome. Fairclough explains that there is a layer of fatty tissue on the knee underneath the IT band. As the IT band tenses up and the knee flexes, this fatty tissue, rich with nerves, feels the pressure. This is what causes the pain. Other research supports this finding. Doctors in Belgium performed arthroscopic surgery on 36 athletes with ITB syndrome, resecting the recess of tissue on the knee, doing nothing to the band. (Arthroscopic surgery means there was a camera inserted into the knee.) All of the athletes went back to sports in three months, and 32 reported good or excellent results of the surgery.

PREVENTION While there is debate over what exactly happens to cause the knee pain, the exercise of those suffering from ITB syndrome often shares similar characteristics. IT band syndrome often comes to runners who are overtraining, running on worn shoes, or running on slanted surfaces. If you run on a track, change directions often. If you feel pain on the side of your knee, the best option is probably to stop running and rest for a few days. Those worried about losing fitness can start cross-training.

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newphoria

There are dozens of suggested remedies for the syndrome, including everything from injections to stretching to massage. Fairclough’s research, however, found that many of these remedies are unfounded. “ITB syndrome is related to impaired function of hip and leg musculature and its resolution can only be achieved through proper restoration of lower quadrant muscle balance,” he writes. Many say that muscle strengthening, and not stretching, is the answer. Men’s Health suggests strengthening the gluteus medius, which helps raise your thigh out to the side, and the gluteus maximus, your rear end. Canadian therapist Paul Ingraham sits on the editorial board of Science-Based Medicine, and has written an entire e-book on the ITB syndrome debate. He suggests rest and properly timed icing, among other things. Many athletes don’t allow their syndrome enough time to heal, returning to previous exercises with vigor their body can’t take. Temporarily stopping the activity that causes the knee pain might be the most effective way to get rid of ITB syndrome. In his e-book, Save Yourself from IT Band Syndrome! Ingraham explains the newest research about IT band syndrome and flaws in current practice. He says there are three main myths:

MYTH #1—IT’S A HIP AND THIGH PROBLEM ITB syndrome is characterized by a burning pain in a specific spot on the outside of the knee, but many people mistake their hip and thigh issues for ITB syndrome, since the band extends from the hip to the shin.

MYTH #2—STEAMROLLING WILL HELP Steamrolling is when athletes take a foam roller (there are dozens of kinds), and lay on their sides, on top of the roller. As the person moves up and down, it massages the thigh, or whatever part of the body you are resting on. The roller supposedly decreases tension on the IT band. The problem with this as treatment is that the IT band is virtually indestructible, according to Ingraham. “It works about as well as it would on a truck tire,” he writes. Furthermore, loosening thigh muscles, common targets for foam rollers, doesn’t really do much for the IT band. The IT band does connect to other muscles, however, like the gluteus maximus (butt), so massages can help ease tension, if done in the right places.

MYTH #3—STRETCHING WILL HELP Ingraham says that common stretches prescribed for ITB syndrome are largely ineffective, in part because of the IT band’s tough nature, and in part because stretching isn’t proven to do anything for this specific problem. While some consider IT band syndrome a common injury with common treatment, it may be more complicated than previously thought. Understanding what science has said so for about the syndrome can help us prevent the problem, or fix it with greater efficacy.

HEALTHY IDAHO JANUARY 2013

Just

fitness

newphoria

ROLLWith It!

Poor flexibility is one of the chief complaints of most personal training clients. Lack of flexibility is a result of muscle tightness that often leads to chronic pain.

hen in chronic pain, people tend to overcompensate, over-taxing other muscles, which leads to mor muscle tightness. Muscle tightness creates a whole host of problems including poor posture and improper execution of movement. In the gym, muscle tightness can impede training results and, oftentimes, lead to injury.

So, where does one turn for relief ? Most cannot afford professional massage numerous times a week to loosen stubborn muscles. Some wise gym-goers turn to yoga to increase flexibility. Others simply incorporate a few quick static stretches into their routine in hopes of striking gymnast-like poses and decreasing chronic tightness and pain. The latter does little to markedly improve flexibility.

than "slight") discomfort, analogous to a deep tissue massage, when applying this pressure. Once the tension is lessened, however, pain will be markedly decreased and flexibility will be markedly increased.

•

CONCENTRATE ON SORE AND TIGHT AREAS WHERE YOU NEED BE T TER RANGE OF MOTION

•

ROLL THE FULL LENGTH OF THE MUSCLE

•

ROLL ON EACH MUSCLE A FEW TIMES; YOU WILL FEEL IT LOOSENING IMMEDIATELY

•

GO SLOWLY. IT WILL HURT MORE BUT YOU WILL GE T MORE BENEFIT

•

STOP WHEN YOU FEEL A "KNOT" AND HOLD UNTIL THE PAIN FADES, BUT BE SURE TO RUN THE FULL LENGTH OF THE MUSCLE

•

FOCUS ON GE T TING THROUGH THE FULL LENGTH OF THE MUSCLE DURING PREWORKOUT FOAM ROLLING

•

FOCUS ON THE TRIGGER POINTS DURING POST-WORKOUT FOAM ROLLING

•

TRY NOT TO ROLL OVER JOINTS, ESPECIALLY THE HIP.

It is a good idea to foam roll as often as possible. The best results are acquired if done on a consistent basis. Let your body be your guide. If you are especially tight prior to a workout, try to roll pre- and post-workout. If you are feeling relatively pain-free, foam roll post-workout to offset soreness. The tips to the right will help to enhance your foam rolling experience:

A grossly under utilized resource is that curious cylindrical foam roller lying on the floors of most gyms. The foam roller, long known to physical therapists for its "magical" powers, is used as a tool to administer a sort of self massage. It is used by laying a part of the body on top of the foam roller which allows body weight to add pressure to tight muscles. Rolling the muscle over the foam roller uncovers "knots" that are likely causing pain and tightness. When such a "knot" is found, pressure needs to be applied for approximately 20 seconds in order to release some tension. Particularly stubborn "knots" may need more time. There may be slight (and sometimes more

•

ROLL OFTEN; MORE OFTEN IF YOU ARE SORE. •

MAKE FOAM ROLLING AN INTEGRAL PART OF YOUR WORKOUT ROUTINE. YOUR MUSCLES WILL THANK YOU AND YOUR WORKOUT RESULTS WILL BE ENHANCED.

ABOUT THE AUTHOR Brooke Kittel

Treehouse Athletic Club Certified Personal Trainer

HEALTHY IDAHO JANUARY 2013

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Sign Up for the 2013 Weight Loss Challenge! LOSE WEIGHT, WIN MONEY, JOIN FOR MOTIVATION AND SUPPORT Cash prizes are 1st Place (one man, one woman) $3000, 2nd Place (one man, one woman) $1500, 3rd Place (one man, one woman) $500.

2 Easy Ways to Enter! 1.

Come to St. Luke’s Humphreys Diabetes Center (1226 River Street, Boise) on Saturday, January 5, 2013 from 8am – 1pm and join at the Kick-Off Party! And .. have a chance to win a $100 cash!

Or join during Continuing Registration between Jan. 6-20, 2013 at our Meridian office or at Ladd Family Pharmacy in Boise.

You Can Also Join as a Team! Sign up as a team (5 or more people) for support and inspiration and get $5 off the registration fee! All team members must register and weigh-in together. Print and share copies of the 2013 Weight Loss Challenge brochure and 2013 Weight Loss Challenge registration and release form!

Download the Weight Loss Challenge Rules and Recommendations 2013 for more information. You can also download the 2013 Weight Loss Challenge registration and release form online at www.hdiabetescenter.org.

INTERESTED? SIGN UP FOR OUR EVENT REMINDERS AND INFORMATION!

FINAL WEIGH-IN IS ON THURSDAY, JUNE 6. Important Information

Must be 18 years or older with no physical or medical restrictions. All registrants must present photo ID and wear

Rich Siler, 1st place man from 2012, lost 84 pounds, 34% of his body weight, and won $3000.

shorts and T-shirts without shoes for initial weigh-in. Participants who have had weight loss surgery or procedures before or during the Challenge can participate but are ineligible for prize money. Sponsor employees and their spouses may participate but are ineligible for prize money. All proceeds from the Weight Loss Challenge benefit St. Luke’s Humphreys Diabetes Center. Improve your health and help us promote long, healthy lives for all ages in the Treasure Valley! Please read the complete Rules and Recommendations 2013 for important information!

Find us on Facebook at www.facebook.com/wlchallenge

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Kathryn Harris, 1st place woman from 2012, lost 99 pounds, 35% of her body weight, and won $3000. (Winners are determined by the percentage of body weight lost, not the number of pounds lost.)

HEALTHY IDAHO JANUARY 2013

fitness

C O L D W E AT H E R WO R KO U T E S S E N T I A L S

GET LOST

JACK FROST

Richard Donovan is an Irish adventurer who ran a marathon at the South Pole. He ran through temperatures of -50 degrees at an altitude of 9,300 feet. Sounds like torture, or exercise suicide, but for Donovan it was just step one. He ran a marathon at the North Pole ten weeks later.

Granted, Donovan is an exceptional athlete, but he nevertheless shows us that cold weather exercise is perfectly possible and doesn’t have to be destructive. If he can run marathons at the poles, training in our towns and cities should be a brisk walk in the park. For those sick of winters full of treadmills and sophisticated workout machines, the outdoors are waiting. With a little preparation, the elements can’t stop you.

HEALTHY IDAHO JANUARY 2013

WRITTEN BY MICHAEL RICHARDSON

A SWEATY PROBLEM At the North Pole, Donovan ran by himself in a circular pattern close to a helicopter, keeping track of distance through GPS. What was he wearing for protection in this extreme environment? “I was wearing surprisingly light clothing; ironically, in the cold, the enemy can be the heat. If you sweat too much, you can get into trouble,” he told nationalgeographic.com. Even in sub-zero temperatures, Donovan only wore some light thermals, wind pants, a thin, silk-like shirt, a light-weight fleece and a wind jacket. He also wore a balaclava for his head, a face mask and a hat. For his feet, he cut the toes off some neoprene socks and wore them with two extra pairs of socks. His shoes were his trail runners. Maintaining moderate body heat is important for every winter exercise, which is why Donovan went light. As you choose what to wear, consider the heat factor, says Amby Burfoot in Runner’s World magazine. “Sweat is bad in winter, as water robs heat from your body up to 25 times faster than trapped air does,” she wrote.

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newphoria BOTTOM LAYER: MOISTURE DUTY The bottom layer of clothing is what should wick away moisture, so make sure you wear appropriate materials that perform this function well. The material generally feels silky, and is labeled as “breathable” or “wicks away moisture.” Coolmax and Patagonia’s Capilene are two such materials. Avoid cotton in the winter, especially in the bottom layers, because it soaks up wetness and isn’t warm when wet. Many underwear fabrics are primarily cotton. Choose a comfortable wool blend for fall and winter runs, because that will keep you warm if you encounter nature’s soggier elements. If it is 40-65 degrees Fahrenheit outside, you’ll probably just need one layer, even though you’ll be a bit chilly to start out. Slim fitting gear is generally best because it holds less moisture and won’t weigh you down.

FINGERS AND TOES Experienced runners say protecting the extremities should take high priority when exercising in cold weather. Wool socks are great for the feet because wool will keep the toes warm even when wet. When it comes to gloves, some kinds protect against the wind, while others just provide simple warmth. It might take a few times to figure out what you like best. Just remember, finding yourself with freezing fingers halfway through a run can sure take the enjoyment out of it.

If the temperature is between 15 and 40 degrees, two layers are usually appropriate, according to runningplanet. com. A flexible fleece or slim jacket is a good choice for layer number 2. Below 15 degrees is when you kick it up to three layers.

OUTER LAYERS If your winter workout outfit makes you look like a marshmallow, it might be time to change the wardrobe. Poofy and soft isn’t what to go for when stepping outside for exercise, and you don’t have to give up warmth when cutting the poof. A good winter workout jacket is flexible, sleek and should be resistant to water, if not water-proof. Be careful, because the outer coat is where we often overdress for winter exercise, making us sweat and lose heat. Many winter exercise jackets have vents that can be opened or unzipped in the back, sides or armpits. Utilize those to control body heat. Remember that Donovan didn’t wear a heavy snow coat, even though he was running at the North Pole. He wore a fleece and a wind jacket.

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THE HEAD AND FACE There are many different kinds of beanies made from a host of materials. Making sure the beanie fits right is the first priority, as well as finding which material you prefer. Hoodies are the alternative to beanies, but hoods can affect posture since the jacket can pull your head down or decrease range of motion. Protecting the face often isn’t about clothing. Cold air is often dry, leaving skin parched and cracking. Before starting a fall or winter workout, put on chapstick and perhaps facial moisturizer as well. Some runners use petroleum jelly because it seems to last well. The dry air can also cause some breathing problems, narrowing the airways. Running with a mask, scarf or balaclava can help lock in moisture naturally produced through breathing.

With a little preparation, there’s no need to feel cooped up in the winter. Change your workout apparel with the seasons and outdoor activities can happen year-round.

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fitness

F THE EXERCISE EQUATION: NEW STUDY QUANTIFIES LIFE EARNED BY TIME ON THE TRACK In one of the first studies of its kind, researchers have released the first draft of an equation that could determine the number of years added to your life, given how much time and effort you invest at the gym. According to the study, those in the highest category of physical activity, more than 450 minutes of brisk walking per week, added approximately 4.5 years to their life expectancy, compared to just 1.8 years added for 75 minutes of brisk walking. Though numerous past studies have already demonstrated a positive relationship between leisure time spent in moderate- to high-intensity physical activity, this study was one of the first to attempt to quantify and enumerate the exact relationship, according to an editor’s note included with the article in PLOS Medicine. In addition to time spent walking, authors noted other variables that could bring about life-expectancy differences greater than .5 years. The association between exercise and longevity was stronger among former smokers than

among current smokers or those who had never smoked, and among those with family histories of heart disease and cancer. Another variable that will surprise few: body mass index. Those who maintained a healthy BMI, in addition to regular exercise, could add as much as 7.2 years of life, although physical activity still benefitted those who did not lose weight. On the flip side, factors such as diet and multivitamin use did not appear to significantly impact the exercise/ life expectancy relationship. For those already getting adequate exercise, taking a nutritional supplement did not add substantially to longevity. The study also noted that white, collegeeducated, married men were the most likely participants to engage in high levels of moderate- to highintensity physical activity.

WORDS TO NOTE: As in previous studies, moderate- to highintensity physical activity was defined as exercise vigorous enough to increase the participants’ heart rate. However, this study, unlike many past articles, focused exclusively on leisure time physical activity. That is, activity above and beyond what the participant’s career and home responsibilities required. So while playing tennis with friends would count in this study, energetically cleaning the house would not. Physical activity was measured according metabolic equivalents (MET), a base value used to evaluate the total amount of energy needed for a task. These values were mathematically converted to time spent walking, which has a METs/hr value of 3.5, for the sake of comparison. Activities with a higher MET value, such as running—valued at 8 METs/hr, according to the Buchholz Medical Group—would require less time to yield the same benefit. Life expectancy was defined as the average age at which 50 percent of those in a particular group, such as moderately active white men, had passed away. Therefore their equation, while useful for mathematically illustrating the relationship between longevity and physical activity, is not exact.

YEARS OF LIFE GAINED

5 4 3 2 1 0

0 10 20 30 LEISURE TIME PHYSIC AL ACTIVITY (MET-hr/wk)

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The relationship between extracurricular physical activity and longevity, as illustrated by an equation developed last November by researchers at Harvard’s Brigham and Women’s Hospital in conjunction with the National Cancer Institute. Healthy-Idaho.com

Marathon

JUNE 8, 2013

fitness

Utah Valley

The Utah Valley Marathon is quickly gaining momentum nationwide as one of the fastest Boston Qualifying marathons in the nation.

unners of all abilities come from around the world for this annual event. Whether seeking to qualify for the Boston Marathon or simply set a personal best time, the Utah Valley Marathon is sure to help anyone meet their personal running goals. The gentle downhill route offers a fast course that wonâ&#x20AC;&#x2122;t beat up your legs. It has a uniquely consistent 2- 3% gradual decline, and the scenery along the route is unparalleled. Runners enjoy the snow-capped mountains and the cascading water from Bridal Veil Falls. The Utah Valley Marathon is one of the four marathons in the Utah Grand Slam, and it is the only marathon in the country that awards Boston Qualifiers with a one-of-a-kind Boston Qualifier shirt. The medals are large and impressive. The food options at the finish are extensive and include smoothies, pizza, bread, chocolate milk, oranges, bananas, Creamies, Otter Pops, water, Powerade, etc. The Utah Valley Marathon is the fastest growing marathon in Utah, and one of the fastest growing races in the country. In 2008, there were only 240 runners. Just four years later, the 2012 Utah Valley Marathon had 7,200 runners. The race not only grows exponentially, but it also greatly improves every year through taking runner feedback. Some recent improvements include the addition of mist machines along the route and hot tubs used as ice baths in the finish area. For the 2013 race, the Utah Valley Marathon will be incorporating gender-specific shirt sizing for the first time. This is one of many new improvements for the 2013 race. Another new addition is that Bart Yasso (Chief Running Officer for Runnerâ&#x20AC;&#x2122;s World Magazine) will be speaking at the Runnersâ&#x20AC;&#x2122; Symposium at the event during the expo, and he will also be announcing the finish. The attention to detail the Utah Valley Marathon incorporates into every aspect of the race makes it polished and impressive. There are many other things the Utah Valley Marathon does for runners that no other race does. The race management works hard to ensure that it is a well-oiled machine so all you have to worry about is having a good time, or pushing for your best time. The Utah Valley Marathon also cares about the community. The race benefits two charities: The Children with Cancer Christmas Foundation, and Charity Vision. Both of these charities are entirely managed by volunteers, and they help children with tough medical circumstances. For more information about this up and coming event visit:

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PERFECT HEALTH—

is there an app for that?

Want to watch your weight? There’s an app for that. Decrease your mile time, or downsize your calorie consumption? There’s an app for that, too. Drink more water, regulate your sleep cycle or wean yourself off meat in 21 days? You got it; apps for that, too. These days, it seems like perfect health—no matter how you define it—is just a few clicks and a handful of pocket change away. It’s only a matter of time, according to the journal Pervasive and Mobile Computing, until a fitness app downloaded on your phone can act as your full-service personal trainer. The world of digitized fitness and health aids has progressed rapidly in recent times. Just last year, a study presented at the International Conference on New Trends in Informational Science and Social Science declared that fitness apps are largely ineffective, because they failed to integrate effective social or motivational features. Fitness apps might work as supplements to an in-place fitness regimen, according to the conference proceedings, but they could never replace human trainers. This year, however, at a conference on wearable technology for personal health, the discussion turned cautiously optimistic. An eight-month study had found health and fitness apps to be especially well-suited to the intensive, self-motivated monitoring required by those with chronic diseases, such as diabetes. Personalized health and fitness apps might not be ready to replace your coach just yet, but they can be useful for those looking to better their health, according to Lora Erickson, a personal trainer and running coach based in Bountiful, Utah. But, Erickson says, it’s

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important to find a quality app. In order for the change to stick, the app should be personalized, and should be effective at not only motivating the user, but also holding her accountable. It’s also important to have realistic expectations, according to Erickson. Fitness apps can be great at illustrating behavioral trends—for example, tracking how often you’ve hit the gym will make periods of inactivity readily apparent. But they aren’t a cure-all. Like diet pills, there’s no magic bullet here. Though users are quick to adopt new health apps, few stick with them for any length of time. And it’s important that the app be as unobtrusive as possible, lest you end up spending more time tabulating points than burning calories. “Apps can be really time-consuming,” Erickson says. “Instead of exercising, you’re playing a game.” Robby Denning, director of personal training at the Apple Athletic Club in Idaho Falls, says he too has seen few apps that successfully motivate their users. They might include a social aspect, but reading about a friend’s workout online doesn’t have the same effect as meeting in person.

“Technology is not motivating,” he says. “People are motivating.” But that doesn’t mean apps are entirely ineffective, according to Denning. In fact, his trainers frequently recommend various apps as supplements to a client’s diet or exercise program. For self-motivated individuals who are looking for a way to monitor their progress, they might be just what the doctor ordered. Fitness apps will likely always have that niche following, Denning says, and as they continue to advance—who knows?

OUR FAVORITE NEW HEALTH APPS There are hundreds of new health apps. Problem is, nobody is monitoring these for accuracy. We have reviewed dozens of these, and here are three we find noteworthy, all free and available to both Android and Apple devices.

ZocDoc If you're away from home or need a new doctor, enter your location, insurance, and the specialty you need and ZocDoc generates a list of nearby physicians who meet your criteria—with available appointment times!

EPOCRATES RX Concerned about mixing meds? This app identifies prescription and OTC pills based on color and shape and checks interaction issues. The directory includes FDA-approved and off-label dosing, risk categories, warnings, and manufacturer contacts.

52 Weeks For Women's Health The NIH's newest app offers a full array of tips and ideas for a healthy lifestyle, all year round. 52 alphabetized health topics, and you can track your health risks, goals, and progress.

“Maybe someday I’ll meet with my trainer in a hologram,” he says. “But humans are social creatures, and I don’t think that’s going away.”

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Why Should I see a medical weight loss specialist?

A medical weight loss specialist has undergone additional education, training, and testing to become board certified in weight loss medicine. Also to become board certified, the national board of Bariatric Medicine sends a previously board certified physician to observe Dr. Rader’s and Dr. Freshwater’s practice. This physician then reports back to a board of other physicians before certifying Dr. Rader or Dr. Freshwater. Dr. Rader and Dr Freshwater are the only MD’s in Idaho to pass all three of the processes to become board certified in weight loss medicine. Not only is Dr. Rader a treatment specialist, he is an instructor- teaching other physicians in his weight loss medicine methods. He has presented and lectured at national conferences from 2003 through 2008. Physicians have even trained with Dr. Rader by visiting his office. Local physicians refer patients to Dr. Rader but a referral is not necessary to visit the clinic. Dr. Rader has lectured in the following cities over the past several years; Tampa, Phoenix, Las Vegas, San Diego, Louisville, Chicago and St Louis. Because they are specialists, weight loss with a Bariatrician is a complete program focusing not only on weight loss but also on weight maintenance. Bariatricians are skilled in helping overweight patients deal with their personal highs and lows during a weight loss program. They are experienced in the roadblocks of becoming successful in controlling the disease called overweight and obesity.

WINNING...

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S.A.Q.

SHOULD ASK QUESTIONS

Before you sign up to participate in ANY weight loss program, you should ask the following questions of the medical provider: • • • • • • • • • • • • • •

Is the program monitored by a physician experienced in, or trained in medical weight loss? Is the program safe and how many persons have been treated with this program? What kind of results does the program achieve? What does the program consist of? Do I see a physician and how often do I see the doctor? Is the doctor trained in medical weight loss? What are the credentials or training of the doctor? Do you use medicines and if so, do you have experience in using the medicine and of any possible side effects of the medicines? Do I have to buy certain foods? Are there instructions or am I taught how to eat, what to eat, and about exercise? How do you handle weight maintenance? What happens if I gain weight? If I have a medical condition or I am on medicines, how will I be managed? What are the costs – short term and long term?

Should I see a Bariatrician for weight loss?

The National Institute of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it. According to their guidelines, a person should see a physician to lose weight if any of the following apply: •

#1 You are trying to lose more than 15 – 20 pounds

-and/or#2 You have any health conditions

-and/or•

#3 You are taking any medications

-and/or•

#4 You are planning to take medication to lose weight

Important facts about our program:

ABOUT THE AUTHOR

W. Allen Rader, MD IdahoWeightLoss.com

Idaho's first MD Board certified by the American Board of Bariatric Medicine. He has served on the National Board of trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society. He was awarded as the National Medical Weight loss Physician of the year.

Our clients have lost over

520,000 pounds and counting...

Scan this QR Code to see KTVB's recent coverage of Idaho Weight Loss

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fitness

WEIGH

THIS

What weight loss programs work best? W R I T T E N BY M I C H A E L R I C H A R D S O N

The obesity epidemic has everyone, medical professionals and working Joes alike, searching for the best weight loss system. Three options— commercial weight loss programs, primary care physicians and fitness professionals—swirl in a storm of debate.

For example, a 2005 study from the University of Pennsylvania found little evidence that commercial weightloss programs were effective. However an English study in 2006 compared Dr. Atkin’s new diet revolution, the Slim-Fast plan, Weight Watchers Pure Points program and a Rosemary Conley weight-loss plan, and found that “all diets resulted in significant loss of body fat and weight over six months.” Contradicting studies on this topic are plentiful, and so the debate churns. In the most recent study of this kind, conducted at Baruch College in New York City, researchers set up a showdown between weight-loss professionals and the weight loss program Weight Watchers, and the winner was the latter. The study, published in the journal Obesity, was funded by the National Institutes of Health.

"Peers can be just as effective, if not more effective, than weight-loss 26

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Participants, all obese or overweight, were placed into one of three groups. One group of participants received 48 weeks of behavioral weight-loss treatment from a clinical psychologist who was an expert in obesity treatment. Another group received 48 weeks in Weight Watchers, which included meetings led by members of Weight Watchers who had achieved a healthy weight goal. A third group got a combination of the two weight-loss programs.

AFTER 48 WEEKS, WEIGHT WATCHERS PERFORMED THE BEST:

51%

Weight Watchers group: 51 percent of this group lost 5 percent or more of their starting weight. A high 37 percent of this group lost 10 percent or more of their starting weight.

41%

Group with weight loss professional: 41 percent lost 5 percent or more of their starting weight. Just 11 percent of this group lost 10 percent or more of their starting weight.

15%

The group receiving both treatments had 15 percent of its group lose 10 percent or more of their starting weight.

of this study demonstrate that programs like Weight Watchers can produce clinically meaningful weight losses." The difference between the two programs in the study is that one gives advice from an expert, while Weight Watchers focuses on advice from peers. The results show that peers can be just as effective, if not more effective, than weight-loss professionals in helping you lose weight. But it is also important to remember that people lost weight using both approaches. On the other hand, only 50 percent of even the most successful group lost 5 percent of their body weight. Weight Watchers is far from a weight-loss miracle. The study is especially significant considering new health care legislation, which could require Medicare and private insurance to cover the cost of effective weightloss interventions, according to the L.A. Times. Since 2005, government health plans in England do in fact pay to send obese people to Weight Watchers. Weight Watchers chief scientific officer Karen Miller-Kovach told the L.A. Times that her company is worthy of insurance reimbursement. The study also shows that a combination of approaches isn’t effective, even though researchers expected the hybrid approach to work the best. The idea behind the hybrid approach was to spark a person’s weight-loss with instruction from a professional, and then put them on Weight Watchers. Weight Watchers has about 1.3 million members who spend about $5 billion on Weight Watchers products, and attend more than 45,000 meetings around the world, according to the L.A. Times. It costs about $10 per week to join. Study participants’ fees were waived in the Baruch College study, however, raising the question of whether or not cost has something to do with success. Attendance is an important factor in weight loss, and money may influence attendance. Other studies proclaim that weight-loss professionals and commercial programs aren’t the only options for shedding pounds.

On average, members of the Weight Watchers group lost 13.2 pounds, versus 11.9 pounds for the group led by a weight-loss expert. The group receiving combined treatment only lost eight pounds on average.

An article published recently in The American Journal of Medicine found that primary care physicians were just as effective as weight loss programs in helping obese people lose weight. Another study published in the British Medical Journal found the contrary—that weight loss programs are not only more effective, but cheaper.

“This study is important because, with almost 70 percent of American adults classified as overweight or obese, there is a need to provide practical treatment solutions that are effective, accessible, and affordable,” explained head researcher Angela Marinilli Pinto, PhD. “Results

The weight-loss world is admittedly a tornado of opinion. But who knows, a step into that world might help you spin off a few pounds. Weight-loss programs might be part of the answer to the obesity epidemic, even if they don’t provide an ultimate solution.

professionals in helping you lose weight." Facebook.com/HealthyIdaho

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W E L L N E S S

SHE HAS Your EYES Your THIGHS HOW PARENTS ’ HE ALTH I S A MODEL CHILDREN MIMIC Chubby children can perplex parents, but the solution isn’t secret. When it comes to diet and exercise, the apple doesn’t fall far from the tree. When parents increase their daily activity, children, including teens, increase theirs as well, research from National Jewish Health recently found. In the study, 83 families were given a goal to take 2,000 extra steps, using pedometers to measure activity. When mothers reached or exceeded their goal, children also exceeded their goal. When the mother did not reach her goal, children only achieved half of their goal. Father-child activity was similar. The same goes for weight loss. Keri Boutelle, PhD, associate professor of pediatrics and psychiatry at UC San Diego, studies how parenting skills and styles, along with changing the home food environment, impact a child’s weight. “Weight change of the parent is the best predictor of child weight change,” Boutelle says. “[Parents] have to ‘walk their own talk’ to have credibility with their children.” Leading by example works best, Boutelle says, probably because parents who lose weight themselves are engaging in the same behaviors that the child should engage in. Children, especially, follow the lead of role models. Fathers for boys and mothers for girls are respectively the person children rate they most want to be like, says research from the American Dietetic

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Albert Einstein

A NUTRITIONAL EXAMPLE Parents aren’t doing so hot when it comes to making nutrition a priority for the family. Only 55 percent rank nutrition as “very important” when they are shopping, according to ADAF surveys. Other potentially dangerous mindsets when shopping include:

51%

51 percent say a child’s taste preference is very important.

26%

Only 26 percent say fat content is very important.

19%

Only 19 percent say the number of calories is important.

Small children eat what’s in the house and what the rest of the family eats, for the most part. Older children can buy their own food, but what a child buys is probably influenced by what their role models are buying. The first step in setting a good example is understanding what type of example your kids need. That same study from the ADAF found that parents are surprisingly bad at this, when it comes to nutritional needs and habits. For example, almost 80 percent of parents say that their kids eat “all” or “most of the time” because they are hungry. Only 62 percent of kids say this is actually the case. Kids report that sometimes they eat because they are bored, angry or depressed, and parents underestimate how often this is the case. While they certainly don’t take all the blame, parents should not have eating as their own personal coping mechanisms for boredom or anger. Eat when you are hungry and stop when you are full. The children are watching. Most damaging, however, is that parents rate their kids’ nutrition higher than kids rate their own nutrition. Don’t assume your child’s diet is healthy enough. A fix for this problem may be talking about nutrition with your kids, but the best step may be simply improving your own nutritional habits to set a good example, research shows. And example isn’t just what you buy and how much you exercise. It also matters how you talk about your own body.

bodies,” the Academy of Nutrition and Dietetics says. “If you talk about your thighs, your latest diet or your punishing workouts, your children will naturally absorb these negative messages. They will begin to worry about the size of their thighs and think they should be dieting.”

SOMETHING WORTH IMITATING Parents can take specific steps to improve their example for the benefit of children, according to healthiergeneration.org. ›› ››

››

Be active every day. Only 60 percent of adults are active on a regular basis, and 25 percent aren’t active at all. Sleep. Easier said than done, we know, but night-owl parents are likely to have night-owl children. Kids need about nine hours of sleep a night, or more if ages six and under. Limit screen time. About 1-2 hours is plenty, and this means for all screens. A hint: Kids with TVs in their rooms spend 1.5 hours more each day watching TV than their peers. Eat right. Eat your fruits and veggies, and drink water, milk and other healthy beverages.

Yes, the responsibility for your child’s health rests largely on your shoulders. But this doesn’t have to mean arguments about snacks or nagging about exercise. It just means being the role model you want your kids to look up to.

Education Not So Physical

“Setting an example is not the main means of influencing another, it is the only means.”

Association Foundation (ADAF), even more than music and sports celebrities. While that is admittedly heart-warming, it also communicates great responsibility for parents.

Parents should not rely on the education system to produce healthy children. In 2011, researchers from UC Davis looked at 1,761 schools across 47 states, and found that only 18 percent of schools offered the recommended 150 minutes per week of physical education. Even if schools did offer 30 minutes a day of exercise, that would still fall short of how much exercise children are supposed to get in total every day. Furthermore, 39 states had no daily recess requirement. In 2005, 7 percent of first graders and 8 percent of third graders never had recess, according to the National Association for the Education of Young Children. In grades 9 – 12, only half of the kids have physical education classes during the school week.

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How to Create

HEALTHIER HABITS that Stick

We all have routines or habits. They’re the things we do almost every day. They are behaviors that run on automatic. We no longer make conscious choices about them, we just do them. But are your routines really serving you? Why is it so hard to make the healthy changes that we know will make us feel better? Change is possible. It just takes a little effort, desire and commitment. These strategies can help boost your chance of making healthier habits a part of your daily lifestyle. DETERMINE YOUR “WHY”

FIND A HEALTHIER SUBSTITUTE

Before you can make a change, you must see the change as meaningful to you. Your “why”

When you’re trying to move away from a habit that no longer serves you, it’s tempting to “delete” the

must become so important that your desire to change comes naturally. You must find the deeper meaning behind creating the new habit to make it compelling enough to stick with it.

habit from your day. However, you can’t remove a habit from your life without replacing the needs it fulfills. For example, if you are hooked on coffee because of the ritual of sitting down with a hot mug, try adding in a coffee substitute like green tea. You need to replace the old behavior with a new healthier behavior that still fulfills you emotionally.

SET SPECIFIC GOALS & AN ACTION PLAN Establish a clear, specific plan of action for change. Better yet, write it down. If your goals are vague, then your results will be vague as well.

START SMALL When you try to make a change that is too large or unrealistic, it can be overwhelming and as a result you fail to achieve it. Small changes can boost your confidence and lead to even more positive lifestyle changes as a result.

SUPPORT IS KEY Setting up a supportive environment is critical to your success. Whether it be a Nutrition Coach who helps keep you accountable, a friend or relative, or posting it through social media, your support system will keep you on track when you’re tempted to slide back into your old habit.

REPEAT Habits are not formed overnight, it takes repetition to create new healthy shifts. The more you do something, the more comfortable and automatic it will become. A behavior that is repeated for 21 days is more likely to become a habit. Change will happen when you really want it to. Make a commitment to yourself and find the motivation to make it a priority. Create a new nourishing habit, stick with it and you’ll be amazed how the old habit will slowly slip away. Make your new year a healthy one! Emily Barker, Board Certified Holistic Health Coach, is a Nutritional Coach for My Fit Foods where she provides a supportive environment for her clients to make positive changes to their nutrition and lifestyle. My Fit Foods provides healthy, freshly prepared meals and snacks to go and has four locations in the Treasure Valley.

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RECIPES Mediterranean Omelet 1. For best results, make sure that all filling ingredients are at room temperature when you prepare an omelet.

Source: HORIZON ORGANIC

ORGANIC BREAKFAST RECIPE FOR YOUR ENJOYMENT AND GOOD HEALTH. This organic mix will have your mouth watering in no time and will help keep the pounds at bay when hunger strikes. Now every food category has an organic alternative. A nonstick pan is the key to producing perfect omelets with no stress. Try this Mediterranean version for brunch, or pair it with salad and garlic bread for a light, easy supper. This omelet recipe will change the way you eat eggs.

2. Place the eggs, milk, and garlic salt in a bowl and whisk vigorously until well combined. Place an 8-inch non-stick skillet over a medium flame and allow the pan to preheat until hot to the touch.

3. Pour the eggs into the hot skillet and cook, stirring gently, until the mixture resembles very loose scrambled eggs. Use a spoon or spatula to gently spread the partially cooked eggs into an even layer in the pan. Immediately sprinkle on the feta, then top with the spinach, tomatoes, and artichoke hearts. Season with salt and pepper to taste.

4. Allow the omelet to cook undisturbed for another minute or two, until the surface of the eggs is no longer runny.

5. Fold the eggs over to complete the omelet, and serve.

Optional:

For some added flavor, consider substituting all ingredients or combining with salt, freshly ground pepper and one to two tablespoons of chopped chives, parsley or dill. Include your choice of veggies, meat and cheese for your own added personal touch on a traditional organic egg delight.

Nutrition Facts

Serving Size 1 omelet

Vitamins:

Vitamin A 2178 IU (44% DV) Calcium 215 mg (22% DV) Iron 3 mg (17% DV 32

HEALTHY IDAHO JANUARY 2013

Serves What you will need...

Calories 304 Protein 23 g Total Carbohydrates 7 g Total Fat 20 g Saturated Fat 8 g Cholesterol 657 mg Sodium 615 mg

Mediterranean Omelet (Prep time: 5-7 minutes)

•    3 Horizon Organic® large eggs •    1 Tbsp. Horizon Organic whole milk •    1/8 tsp. garlic salt •    1/4 cup crumbled feta cheese •    1/4 cup (loosely packed) coarsely chopped fresh spinach •    2 Tbsp. coarsely chopped fresh or canned tomatoes •    2 Tbsp. coarsely chopped canned artichoke hearts salt and pepper

Cooking time: • 7 - 10 minutes

Difficulty level: • Moderate

Thanks to: • www.organicearthday.org

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WEIGHT LOSS Raspberry Ketones Green Coffee Beans GETTING TONED WITH KETONES

UNROASTED, COFFEE BURNS FAT?

A new solution for weight-loss is spreading across the land, and it comes from raspberries.

The American obesity problem needs diet and exercise, but the unroasted coffee bean might help as well.

Raspberry ketones, the compound that gives raspberries their smell, recently went from being a no-name supplement to the star of the fat-burning world, and science is still trying to catch up to see if there is any substance behind the idea. The studies produced so far have been performed on animals and in test tubes, and not on humans, according to the L.A. Times. But the results are indeed positive. Raspberry ketones were shown to lower cholesterol, increase sensitivity to insulin and help in weight loss. A 2012 study from China showed that the ketones reduced fat in rats’ livers. But, while there is a possibility that this new supplement might help with America’s weight problem, most experts agree it will never replace the importance of good diet and exercise. Furthermore, says WebMD, because raspberry ketones remain largely under-studied, taking large amounts of the supplement may be harmful. “There has been no study to document potential side effects,” the website reads. “There are also no studies that look at potential drug or food interactions.” Though not reported in actual studies, side effects of increased blood pressure, rapid heartbeat and jitteriness have been reported anecdotally, according to WebMD. Raspberry ketones have long been used to add fragrance to things like colas, ice cream and cosmetics. So even if it turns out that they don’t help speed up the fat-burning process, we can still be grateful for them.

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The American obesity problem needs diet and exercise, but the unroasted coffee bean might help as well. University of Scranton chemist Joe Vinson recently conducted a 22-week study on 16 overweight males and females in India, giving them green coffee bean supplements and placebos over the course of the study. On average, the participants lost 17 pounds, though the weight loss varied from 7 to 26 pounds, according to WebMD. Participants lost more weight while on the supplement than on the placebo. The subjects were physically active, but did not change their diet or exercise. The study was funded by Applied Food Sciences, which makes a green coffee bean supplement. Vinson says a substance called chlorogenic acid in the coffee beans may have something to do with keeping glucose absorption down, which helps reduce weight. This acid is a natural phytochemical found in a wide variety of plants, and is highly concentrated in coffee. Other experts say that the stimulant properties of caffeine in the coffee might be the power behind weight loss, according to ABC News. The limited amount of research on green coffee bean supplements makes any definite conclusion hard to reach. Though no side effects were seen, green coffee beans remain too understudied to be considered at all reliable for weight loss.

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S SUPER FOODS? Can Cinnamon Help You Lose Weight? ENJOY THE HEALTH BENEFITS OF THIS WONDER SPICE How old is that jar of cinnamon in your kitchen cabinet? Now that you know, we hope you have a stronger sense of urgency to actually use more of it. Our usual use of cinnamon is a dash here or a cinnamon stick there, but you might want to up the ante on your cinnamon consumption. Not only will this spice provide a source of warmth and relief for those long, cold winter days, but its’ strong, sweet flavor can add health benefits you would never have guessed. As you prepare for the New Year, think of how you can infuse more cinnamon into your regular diet.

Cinnamon’s Nutritional Value

The medicinal properties in cinnamon are present in the varieties you’d find in most grocery stores. It comes in powder, stick, oil and extract form. While you may look to fruits and vegetables for your daily dose of fiber, adding just two teaspoons of cinnamon offers up 2.5 grams of fiber. Consider adding a small amount to meals to boost your fiber quotient. While the amount of fiber of varies greatly, a blood-thinning compound, coumarin, is also found in cinnamon. Vitamins and minerals in cinnamon include a significant amount of calcium, manganese, vitamins A and K, as well as iron.

Cinnamon and Weight Loss

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A ½ teaspoon of cinnamon a day can help lower LDL, your "bad" cholesterol. Cinnamon can be used as a natural preservative, inhibiting bacterial growth and food spoilage. Cinnamon is a natural cure for headaches and migraines, and may lower fever. The smell of cinnamon alone can boost your cognitive function and memory.

How to Use Cinnamon

Now that you know how much is enough, use it in a variety of recipes, from savory stews and sweet desserts to hot drinks. Add a dash to your morning oatmeal or coffee, tea or warmed apple cider. Sprinkle some over homemade cookies or pies. You can also use whole sticks in stews, soups, or other dishes that use boiling. If you want to go beyond sprinkles, spoonfuls, and dashes, find recipes with cinnamon-infused dishes.

A recent report speaks to the health benefits of cinnamon as a miracle spice that has anti-inflammatory, antimicrobial, and antioxidant, as well as cancer-fighting and cholesterol-lowering effects. However, the amount of clinically controlled trials to corroborate cinnamon’s effect on humans is scant. One such study of Type 2 diabetes patients showed profound effects on the levels of fasting blood glucose and an added weight loss perk to boot. The double blind, randomized trial assigned participants to a three-grams-per-day cinnamon supplement for eight weeks. Though there were no significant differences in baseline characteristics, dietary intake and physical activity between groups, when compared to placebo, those who took the supplements saw a reduction in weight, BMI and body fat mass which all decreased significantly compared to baseline. Other study findings include: Facebook.com/HealthyIdaho

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FROM THE INSIDE OUT FOUR VITAMINS PLAY A CRITICAL ROLE IN MAINTAINING VIBRANT, BEAUTIFUL SKIN W R I T T E N BY E M M A P E N RO D

In 2005, a painstaking study of 600 people determined that healthy skin is a big part of attractiveness, even more than skin color or facial structure. 36

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The results only verified what most Americans already knew—that discoloration caused by acne, sun damaged and other blemishes are strikes against beauty. According to Nielsen Media Research, 53 percent of Americans invest regularly in skin care—a figure second only to hair maintenance. Research suggests, however, that some of the best skin care products might not be in the beauty section, but in the produce department. The journal Nutrition suggests four essential vitamins—A, C, E and D—have an important role in the overall health of skin. “A lot of issues with food, like vitamin deficiencies, show themselves in the

skin,” says Marni McDowell, a registered dietitian and adjunct faculty at Boise State University. “If you have a food allergy or intolerance, that’s where it may show itself—in the skin.” That diet impacts skin health comes as no surprise to registered dietitian Angela Martindale, who operates a healthy meal delivery service, Meals that Transform, in Salt Lake City. She has seen clients who achieved clearer skin in as little as two weeks after making substantial changes to their diet, and the results last much longer than anything a cream could do, she says. “Topical products are great, but they are short-term,” Martindale says. “Long-term effects come from within.”

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VITAMIN E VITAMIN A Vitamin A is primarily used by the body to facilitate good vision, cell division and to regulate the immune system. According to the Journal of the American Academy for Dermatology, studies have found vitamin A useful for treating acne, treating and reversing damage caused by sun exposure and in reducing the appearance of cellulite and stretch marks. Chronically rough, dry skin may actually be a sign of vitamin A deficiency. While a vitamin A deficiency certainly won’t promote skin health, vitamin A toxicity— essentially a vitamin overdose—can also harm the skin. Too much vitamin A exhibits many of the same symptoms as too little. Vitamin A is a fat-soluble vitamin; once consumed, it is stored within the body until it is needed. While this means vitamin A won’t easily cook out of foods, it also makes toxicity more likely. The best plan is to aim for meeting the suggested daily intake without going overboard. Where it is found: Retinol, the form of vitamin A that is most often recognized for its skinrepairing benefits, is found primarily in animal products such as beef, eggs and dairy. Orange and red fruits and vegetables, such as mangos, carrots, squashes, tomatoes and strawberries are also high in vitamin A. Suggested daily intake: 700 micrograms for women, 900 for men.

VITAMIN C In the body, vitamin C is primarily responsible for manufacturing collagen, a protein and an important component of tissues such as cartilage, ligaments, blood vessels and skin. Adequate intake of vitamin C allows skin to repair itself, not only after a wound but also after exposure to UV radiation and ozone, preventing or minimizing the appearance of blemishes later in life. Fortunately, vitamin C is widely available in most modern-day diets. Extreme deficiencies of vitamin C are uncommon in the United States today, according to the University of Maryland Medical Center, but some evidence suggests that many Americans still don’t get the daily recommendation, and low levels of vitamin C may be responsible for both rough skin and splitting hair in some individuals. Unlike vitamin A, vitamin C is water-soluble—it can’t be stored in the body and must be replaced every day. Where it is found: Vitamin C occurs naturally in citrus, peppers, tomatoes, berries and in all dark, leafy vegetables. Suggested daily intake: 75 milligrams for women, 90 for men.

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As an antioxidant, vitamin E protects the body, including the skin, from environmental sources of damaging free radicals such as air pollution and UV radiation. It helps regenerate skin and blood cells after exposure to these agents, giving it some useful anti-aging properties. In 2009, research presented at the Investigative Dermatology Symposium found that vitamin E can naturally enhance the effectiveness of sun screen to a small degree. Like vitamin A, vitamin E is fat-soluble, so while adequate intake is necessary for healthy skin, vitamin E toxicity can lead to other health problems, like hemorrhaging. Vitamin E toxicity is rare when the main source of the vitamin comes from food. Where it’s found: The most abundant sources of vitamin E are natural oils—think olive and vegetable oils, plus eggs, nuts and seeds. Suggested daily intake: 17 milligrams for both men and women.

VITAMIN D That vitamin D is necessary for healthy bone development is well-known, but vitamin D also plays an important role in skin coloration and inflammation by regulating cell pigmentation and creation. According to Dermatology Research and Practice, vitamin D is useful in treating skin conditions such as psoriasis and scleroderma. It is also an antioxidant, protecting the skin from damage by the sun and other environmental offenders. Vitamin D is also a fat-soluble vitamin, but toxicity is extremely rare in cases where supplements are not used. Where it is found: Unlike most other vitamins, vitamin D is manufactured within the body when the skin is directly exposed to sunlight. Many foods, especially dairy products and cereals, are vitamin D fortified, but because this food-based vitamin D must undergo two internal processes before it becomes usable within the body, these supplemental sources are highly inefficient. Suggested daily intake: 5 micrograms for both men and women under 50; 10 for those 51 and older.

These four vitamins aren’t the only nutrients that support skin health, but current research suggests they are among the most vital aspects of achieving beautiful skin. And despite all the supplementation and fortification available in food today, many Americans’ diets are so lacking in fresh fruits and vegetables that they do not get enough of these vitamins to do more than stave off the symptoms of deficiency, according to Martindale. “If you have a balanced diet, then you’re getting all these vitamins,” Martindale says. “But if you’re not consuming fish or leafy greens, you won’t be seeing the benefits of these wonderful fresh foods.”

A SHADOW OF SCIENTIFIC DOUBT

That vitamins have a direct impact on the appearance of skin is not accepted as gospel truth among dermatologists. The skin is the last organ to receive nutrients that were absorbed in the stomach, and many of the studies touting the dermatological benefits of vitamin intake have been unable to quantify exactly how many blemishes disappeared or how the depth of wrinkles was reduced. According to WebMD, many of the studies that have found evidence of oral vitamins' effect on skin were conducted in labs, using animals, so the exact effect on human skin is still unknown. But dermatologists agree that a healthy lifestyle, including a proper diet, regular exercise, adequate sleep and sunscreen use, will promote overall health, including the health of skin.

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SEEING

Snow White’s stepmother, the queen, must know ‘who’s the fairest,’ but when a mirror shatters her aspirations, she starts down a dark path of destruction leading to her own demise. The moral of this story is not lost among modern mirrorgazers, some of whom are caught up in their reflection and frequently disappointed, if not devastated, by it. The solution to this problem is “mirror fasting,” say those who avoid mirrors for days, months or longer to leave behind vanity and harmful obsession with appearance. The queen certainly would have been better off without a mirror at all, but certain experts say learning how to use mirrors is more important than avoiding them. Whatever the case, one thing is certain: mirrors matter. M IRROR DAMAGE Surveys from Great Britain say that women look at a mirror 38 times a day, and that men look 18 times a day. While the consequences of this mirror time are hard to nail down, we do know it can hurt.

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People are often unhappy with what they see in the mirror. The Social Issues Research Centre (SIRC) in England says that 8 out of 10 women aren’t satisfied with their reflection, and a study from the Institute of Psychiatry in London found that looking at a mirror for ten minutes brings anxiety, even for healthy people. For people with body image disorders, even 25 seconds is damaging. People engaged in mirror fasting say it helps selfperception be based more on substance than appearance. It also helps curb self-criticism, they say, and helps conserve energy, since worrying about looks can be so taxing. New York Times writer Kate Murphy interviewed a number of mirror fasting individuals, and summarized the reported benefit as follows:

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W R I T T E N BY M I C H A E L R I C H A R D S O N

G YOURSELF WITHOUT A MIRROR “Those who have engaged in the exercise report that not seeing themselves helped them see themselves more clearly,” she wrote.

Perhaps Narcissus, the subject of a Roman tale, would have benefited from a mirror fast. In the tale, he falls in love with his own reflection and dies of unrequited love. But is it the mirror that killed him? Mirrors are tied to selfinfatuation, but maybe they aren’t the underlying cause. SIRC anthropologist Kate Fox told the New York Times that people turn to mirrors so frequently not out of vanity, but because modern society emphasizes appearance. The SIRC says that attractive people have advantages in our society, like:

Attractive children are more popular, both with classmates and teachers. Attractive applicants have a better chance of getting jobs, and of being paid more.

Celebrities might have something to do with our constant turning to mirrors, according to Dr. Drew Pinsky. He writes in his book, The Mirror Effect: How Celebrity Narcissism is Seducing America, that modern celebrities promote narcissism among consumers of entertainment.

“Narcissistic celebrity behavior can have a powerful magnifying effect on the latent narcissism in all of us,” he writes. Whatever the reason, be it mirrors, societal standards or celebrities, millions of Americans seem preoccupied with their appearance. In 2010, 9.5 million cosmetic surgical or nonsurgical procedures were done in the United States, 8.6 million of them for women, according to the American Society for Aesthetic Plastic Surgery. Americans spent more than $10 billion on cosmetic procedures in 2010, including 2.4 million Botox injections and 318,000 breast augmentations. It would be quite a stretch to blame mirrors for this, but it would be quite a stretch in the opposite direction to say mirrors don’t play a persuasive role. FLASHBACK: WHEN MIRRORS AND HUMANS FELL IN LOVE

Attractive people are found guilty less often in court.

A quick look at the history of mirrors helps us understand how deeply they are tied with the story of humans, and how that influences the idea of mirror fasting. Harvard English graduate and author Mark Pendergrast spent three years researching and travelling the globe to write Mirror Mirror: A History of the Human Love Affair with Reflection. In this book, he says that mirrors are an invention arguably just as important as the wheel, because of their contribution to societal changes. At first, mirrors were expensive and rare, and had spiritual meaning. Eventually mirrors were tied to wealth and royalty. But then, in the early 20th century, century, mirrors became common. Purses, bathrooms, CONTINUED>>>

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dance halls and a million other places had mirrors shooting self-images back at us. Now mirrors even take the form of skyscrapers. People changed when they could suddenly see themselves everywhere, Pendergrast says. “Mirrors have certainly made us more self-conscious and vain,” he says. “But as Socrates suggested, they have also made us more self-conscious and introspective, able to look into our own eyes.” Mirrors have more profound benefits than helping us match an outfit. Consider how they can help us come to terms with reality, which is necessary for initiating change. “The curious paradox is that when I accept myself just as I am, then I can change,” said influential American psychologist Carl R. Rogers. Mirrors also help us focus on the present by showing us nothing but the present. Buddhists have taught for millennia that humans often focus on what is already done or on what is to come, but that it is important to consider ourselves in the now.

“Fasting seems like an avoidance tactic rather than a learning one, distracting us from the psychological tools we need to feel good about ourselves,”

But pros, along with cons, seem to characterize the mirror. For example, they help us maintain our image, but they are the most frank accusers of obesity. They help us put on earrings, but they make us self-conscious of facial blemishes we can’t take off. MIRROR FASTING: A HEALTHY ROUTE? At first glance, unhealthy mirror gazing seems inherently different from bad habits with tobacco, drugs or alcohol. But maybe it is possible to abuse the use of mirrors, just as it is possible to abuse the use of alcohol. Maybe a small drink in the reflective pool can lead to another and another, until you stand there senselessly criticizing your own body, drunk to reality. “Spending too much time in the mirror, and checking oneself while very close to the mirror, gives a person a distorted view of their appearance, which may be distressing,” says Dr. Katharine Phillips, Professor of Psychiatry and Human Behavior at Brown University. Phillips is a renowned researcher of Body Dysmorphic Disorder (BDD), which is when a person becomes so preoccupied with imagined flaws in appearance that they have trouble with day-to-day functioning. Those with BDD, which occurs in equally among men and women, will often

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spend hours every day in front of a mirror. While it isn’t known if bad mirrorwatching habits contribute to the development of BDD, Phillips says, the disorder does most likely come from a combination of genetic and environmental factors. “It’s possible that looking too much or too closely in the mirror might increase one’s risk for getting the disorder,” she says. While BDD affects millions, however, most people probably just care how they look, nothing more. Vanity and pride aside, appearance is important. It shows others that you care about and respect them. If a person feels like their mirror habits are unhealthy, perhaps it would be wiser to simply tone down the use of mirrors rather than forego them altogether. Even BDD patients still use mirrors. Phillips says that part of the cognitive behavioral treatment for BDD is helping patients develop a healthy relationship with mirrors, like “not spending too much time checking them and learning to look in them without excessive focus on disliked areas and without negative self-talk.” Learning to use mirrors in a healthy way may be more valuable than ignoring them, writes Vivian Diller, PhD, a psychologist in New York City. “Fasting seems like an avoidance tactic rather than a learning one, distracting us from the psychological tools we need to feel good about ourselves,” she writes. Slate.com writer Katy Waldman tried a mirror fast, and wrote that maybe what people are really trying to cure with mirror fasts requires more than simply avoiding reflections. “You don’t cure narcissism by draining the pool,” she writes of her experience. Still, Snow White would have been much better off if her stepmother didn’t have a mirror. Mirrors can hurt, but their practical, introspective benefits should be considered before we chalk them up as the enemies of humility. Perhaps the solution is to learn how to use this magical tool correctly, rather than avoid it. A step in front of the mirror is a step into the courtroom. We become the defendant, judge and jury all at once. Be fair.

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2/28/13

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Testing Dr. Oz

WRITTEN BY JUSTIN CORR

I had a pretty interesting November. For a month, I watched the popular daytime program “The Dr. Oz Show,” and did almost EVERYTHING the good doctor told his viewers to do daily. I continued doing every daily workout, taking every daily supplement, eating every daily food, and doing whatever Oz recommended until the end of the month.

h what a strange trip it was. I ate a whole onion in one sitting. I scoured the city trying to find the recommended supplements and foods. By the end, I was exercising for about a half-hour each day, taking six supplements, doing a few other rituals, and eating about a dozen different foods each day. Most of those foods I just threw in a morning smoothie (by the end of the month, it was grey-green in color and tasted like the stuff you’d pull out of a clogged sink).

Did it help my health? Yes.

Overall, I dropped about six pounds. I realize that’s not huge. But I believe with all my working-out, weight-training and protein-eating, I added a lot of muscle. Muscle weighs more than fat - at least I heard someone say that once - and it makes me feel better about my weight-loss.

So POOF! It‘s true.

However, it’s also reflected in the inches I lost. I took 1 and ¼ inches off my waist, ¾ of an inch off my hips and ½ an inch off my chest. It may not sound like a lot, but I look lean - at least leaner - less puffy. My blood pressure went from 126/94 (in the prehypertension/high blood pressure range) to 118/78 (in the normal range). Simply put, that means my heart doesn’t have to work as hard to, you know, keep me alive. I also managed to drop my cholesterol 36 points. I dropped my “bad” cholesterol 25 points. You might ask why I did all this. I wasn’t trying to prove Dr. Oz right, because he didn’t need that. I wasn’t trying to prove him wrong, because he's a doctor, and I'm not. Frankly, I was just curious if I could do it all.

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Is it really practical to try to integrate all the health tips you hear into your life? The short answer is, no. Is it practical, and furthermore advisable to pick out a tip or two from each week that might help your own particular health concerns? Yes! Dr. Oz is an expert, and this stuff works. What doesn’t work is doing everything (if I were to keep doing ALL of this stuff, it would cost me $273 a month). That’s just ridiculous, but often times entertaining! Also, no television show replaces the great one-on-one advice you get from your own doctor. So, now that the month is over, and I don’t have to do everything, what am I still choosing to do? I’m still exercising almost daily, and eating a lot more fruits and vegetables (including a morning smoothie with a lot less stuff in it). Also, I’m taking a fiber supplement and a multivitamin. That’s about it. I still feel much better, and I am still seeing results. Essentially, I’ve made the scientific discovery of the century! Eating right and exercising improves your health! When you look past the supplements and little tips, this is Oz’s message every day - MOVE MORE AND EAT BETTER. After this month, I totally agree.

dr. oz notes:

- JUSTIN WROTE A WEEKLY BLOG ABOUT HIS DR. OZ EXPERIENCE. YOU CAN READ IT AT KTVB.COM. - DR. OZ AIRS WEEKDAYS AT 4 P.M. ON KTVB AND AT 9 P.M. ON IDAHO’S VERY OWN 24/7

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