Healthy Idaho | March '13

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HEALTHY IDAHO MARCH 2013

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HEALTHY IDAHO MARCH 2013

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stitches stitches allergies allergies sprains sprains skin skinrashes rashes flu flu fevers fevers nausea nausea

Home Sickness Sickness Home coughs coughs and andmore more

are better left not passed Some Some thingsthings are better left not passed on on to to the family.

For aches, pains, injuries he family.

For aches, pains, injuries andand thethe flu,flu, there's a Primary Health close there's a Primary Health close by.by.

Urgent Urgent Care Care | Family | FamilyPractice Practice||Occupational Occupational Health Health

10 Urgent 10 Urgent Care Care Locations.

Locations.| primaryhealth.com | primaryhealth.com Facebook.com/HealthyIdaho

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.

>> Advisor Healthcare

Better Coverage. Better Care. exceptional healthcare

exceptional health Insurance

BETTER TOGETHER Triple Aim MEANS BETTER HEALTH, *According to NCQA’s Private Health Insurance Plan Rankings, 2011-2012

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.

© 2012 St. Luke’s and SelectHealth. All rights reserved. 1943 09/12

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 MARCH 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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Isn’t it great when

everythInG works toGether?

We’re proud to announce that healthcare and health insurance are doing just that.

Good news for Idaho The care you appreciate from St. Luke’s is now aligned with top-ranked insurance* from SelectHealth so that hospitals, health insurance, doctors, and patients work together toward lower costs and stable premiums.

Learn more about SelectHealth by calling 800-442-3125 or visiting selecthealth.org.

exceptional healthcare

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

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exceptional health Insurance

© 2012 St. Luke’s and SelectHealth. All rights reserved. 1943 09/12

HEALTHY IDAHO MARCH 2013

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Choose Southwest Passionate Patient Caregivers

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6651 West Franklin Road, Boise, Idaho 83709 • ph: 208.685.2400 • fax: 208.685.2369 SIACH.ernesthealth.com HEALTHY IDAHO MARCH 2013

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IDAHO

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03.13

®

VOLUME V, № 3

FITNESS WOMEN RUNNING WILD For the first time in history, women may be running more than men.

SPRING INTO ACTION! Here are three ways to help you get back on track and burn a quick 500 calories.

CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating. If fitness is a goal, it is going to take some serious effort.

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MADAME FEMAILMENTS The unfortunate truth is that when it comes to certain illnesses, the scales are tipped against the gentler sex. Make sure you know the fem-ailments.

DYING TO BE THIN? You may find it difficult to work toward a healthier relationship with your own body. But you can learn to accept and appreciate yourself.

BEAUTY BAFFLED? We've got 9 of your most embarrassing beauty questions — answered.

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WELLNESS TRENDING IN NUTRITION There are fashion trends, hairstyle trends and yes, there are even food trends. So, what's hot and what's not in 2013?

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HUMAN RATING Some people equate their value with

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EAT TO STAY YOUNG As oxidation browns an apple or

their work, with their bank account, or with their appearance, and this twisted measurement system is harming our health.

rusts metal, oxidation inside the human body causes wear and tear that contributes to aging, heart disease, cancer, cataracts and many other disorders. Learn about anti-oxidants.

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Healthy

FIRST WORD

SPRING FEVER.

SPRING. Just say it, and you smile. The

simple thought of spring is energizing It’s the perfect time to begin change, the time to be active—spontaneously vigorous.

I say that because I tend to struggle being unstructured. But I try, because spontaneity is liberating and pleasurable. In fact, I think the essence of pleasure is spontaneity—just doing the things you really want to do, but tend to push to the sidelines of your busy life.

Don’t get me wrong, I embrace planning, organization, and working towards goals.

My whole life swirls around a nucleus of deadlines and timelines, but that’s exactly what makes spontaneity so sweet. It’s the ability to jump up and do it—simply because you feel like it at the moment. It’s trusting your instincts, surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation.

Here’s where I’m coming from. Last week I was juggling a few projects under deadline.

Things were progressing, but I was losing sharpness and creativity. A friend called and asked me to go snowmobiling. I had zero time for a it, but convinced myself that sharpening the saw mid-job might have beneficial results. It did. A couple of sweatinducing hours away from task not only felt refreshing, but ‘re-booted’ my brain.

IDAHO

WITH WRITTEN BY JOHN A. ANDERSON, EDITOR-IN-CHIEF

It’s caused me to rethink how I spend my time, how I prioritize my ‘work’ and how I define work. I mean, really, what are we working at as the years peel by? Brings up a good question – if we’re involved in a project, how hard should we work at it – how much time should we spend? I believe in the philosophy that our attitude and activity towards work affects the quality of our lives. How we divide the ratio between work and play defines our work ethic, which determines how grand or meager our future fortune turns out to be. I believe the business gurus —enterprise is better than ease— which essentially says that each time we choose to do less than we could, we lose a bit of self-confidence, and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment. If you’re going to do it, do it well, no matter what ‘it’ is.

The same thing applies to the non-work aspects of our lives. We need to work harder at the non-work, non-career facet of our lives. We need to develop a new discipline of doing rather than neglecting, in terms of rejuvenating activities in our lives and especially in our relationships. Our ratio of work to play is skewed, and hence, stress levels are higher and obesity levels are abysmal.

Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth, self-respect, and selfconfidence. It’s empowering. And really, isn’t how we feel about ourselves the kernel of life that is it’s own greatest reward? A positive self-impression ripples across the entire ocean of our lives. We become better at our careers, better in our relationships, and overall, just plain better people.

much on what we get and what we must do. We schedule everything around it. Rather, we need to sprinkle a little more spontaneity of activity outside of what we must ‘do’ and develop a healthy focus on what we are becoming. Whatever we get in life doesn’t make us valuable—it’s what we become in the process of living that brings value to others and ourselves. If you are stuck in a mode of inactivity, be spontaneous–right now. Get up and move. Begin today. Spring is almost here.

HEALTHY IDAHO MARCH 2013

MARCH 2013 VOLUME V, № 3 EDITOR-IN-CHIEF

HERE'S THE POINT: Our lives are spent too

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®

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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nutrition notes NUMBERS, STUDIES, AND STATS

HUNGER GAMES

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ways your body tells you you’re hungry… even when you’re not Edited by Michael Alexander

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BREAKFAST BLUNDERS Instead of spooning refined carbs and milk, pack protein and fiber into your breakfast routine. Try an egg (fried or scrambled) accompanied by a cup of low-fat yogurt with one half cup of low-fat granola and chopped fruit. This high-mileage breakfast will energize your morning and take you all the way to lunch before you start feeling hungry.

VARIETY

If you suffer from the munchies or cravings for dessert on a full stomach, your diet may suffer from lack of variety. At each meal, our bodies

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crave diverse flavors and textures.

If these cravings go unsatiated, our bodies want to eat until they are

TIME OF DAY

satisfied. To solve a chronic sweet tooth, add a fruit accompaniment to a

We each have our own eating routine throughout the day. Whether you wake up and immediately eat a bowl of cereal or you wait to eat until after going to the gym, your body knows when to expect food. Hunger at certain times of the day becomes a conditioned response, not always out of hunger, but out of our body’s expectations.

managers and owners play on your

SIGHT FOOD

As you get hungry, your metabolism

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Seeing food you like, whether real, in pictures or in your mind, induces appetite and falsely triggers the body to anticipate eating. The false anticipation followed by salivating, the body’s natural preparation for incoming food, leads to actual eating.

3 SMELL OF FOOD

Who can resist the smell of the corner bakery or a whiff of the mall’s Cinnabon? Smelling food triggers the insulin secretion that makes us feel hungry.

4 REFINED CARBS

Meals heavy with refined carbohydrates, such as sugars and white flour and pastas, launch blood sugar levels only to bring them crashing down just a few hours after eating. This blood-sugar crash mimics the feeling of fasting, provoking you to eat to recover.

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HEALTHY IDAHO MARCH 2013

savory dinner.

6 TEMPERATURE

Ever wonder why restaurants keep

their temps so cool? Restaurant body’s hunger and satiety signals.

SNACK SMARTS When you need a little something to tie you over, reach for a three-cup serving of low-fat popcorn. Salty or sweet, this crunchy comfort food is surprisingly high in protein and fiber – the dynamic duo when it comes to satiety.

A 100-calorie bag serves up 4 grams of filling fiber and 3 grams of satiating protein. Plus, the awkward shape of the kernels fills a lot of stomach room, maximizing satiety.

slows and your core temperature drops, signaling a need for calories.

As you eat and restore your metabolic rate, your body warms.

Body heat is a signal for satiety. If you body cannot warm – say, in a cold restaurant – the heat satiety signal never registers and you

7 ALCOHOL overeat.

Drinking alcoholic beverages impairs judgment, which can easily lead to overeating, especially when drinking around food. However, alcohol itself does not stimulate appetite.

SWEET SATIATION To satisfy that sweet tooth after dinner, add a sweet and tangy accent to a savory meal.

Remember, your body seeks variety in taste and texture at every meal. A “chronic” sweet tooth can be quieted by adding apples, berries or orange slices to a dinner salad or a pilaf dish.

Or try a fruit salsa over pork or fish. These sweet – and healthy – accompaniments will help stave off dessert cravings.

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What's TRENDING IN Nutrition .

>> Advisor NUTRITION

take on a gelatinous texture when placed in liquid (a secret of vegans). Chia seeds are loaded with omega-3 fats, fiber, calcium, phosphorous, magnesium, manganese, copper, iron, niacin and zinc.

5.) Tart Cherries Tart cherries have the highest antiinflammatory content of any food; therefore, many people with gout, arthritis and joint

There are fashion trends, hairstyle trends and yes, there are even food trends. It is not that the beneficial components of these foods haven’t been known before 2013. Rather, they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain “exotic” foods.

So, what are the hot foods/ beverages in 2013?

pain report significant pain relief when

2.) Greek Yogurt

ingesting tart cherries. Additionally, studies

Both Greek and regular yogurt, in their plain,

have shown that tart cherries fight heart

non-fat or low-fat forms, are healthy dietary

disease and help with sleep since they

options. They're low in calories and packed

contain melatonin, the sleep hormone.

with calcium and live bacterial cultures

Since you would need to eat an entire bag

which promote a healthy digestive track.

of these cherries on a daily basis to reap the

The Greek version, however, has less sugar,

benefits, most people drink tart cherry juice

half the carbohydrates, half the sodium and

or take it in a pill form.

almost double the protein of regular yogurt.

3.) Quinoa

6.) Kale Kale is a leafy green that comes from the

If you are looking for a low carbohydrate

same cruciferous family as Brussels sprouts,

alternative to pasta or rice, quinoa might

cabbage and collard greens. Kale packs a

be the answer. Quinoa is a healthful grain-

punch when it comes to health benefits. It

like seed that is similar in appearance to

helps lower cholesterol, fight cancer and

couscous. It provides all nine essential amino

detox the liver. It is high in Vitamin A, C,

acids, making it a complete protein. It is rich

K, calcium, fiber, copper, potassium, iron,

This is perhaps the most praised compound

in B vitamins, fiber and magnesium and is

manganese, and phosphorus. Kale is also

on the list for good reason. Green tea contains

gluten-free.

rich in the eye-health promoting lutein and

1.) Green Tea powerful antioxidants that inhibit growth of

zeaxanthin compounds.

cancer cells. Research indicates that it also

4.) Chia Seeds

lowers blood pressure and cholesterol. If

Along with quinoa, chia seeds are one of the

you’re looking for an ally in your weight loss

highest plant-based sources of a complete

battle, green tea could be your new friend.

protein. These seeds, which resemble

Chemicals in green tea increase metabolism,

poppy seeds, can be purchased in seed or

reduce the amount of dietary fat the body

powder form and added to yogurt, oatmeal

absorbs, prevent fat cells from enlarging and

or smoothies. They can also be used as a

multiplying, and regulate blood sugar levels.

substitute for eggs in baked goods since they

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ABOUT THE AUTHOR Brooke Kittel

B.A. Journalism, Certified Personal Trainer (NASM) HEALTHY IDAHO MARCH 2013

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Wild

Fast forward to 2011, when more women completed a road race than men, marking a significant milestone in the sport. But today, running is much more than a matter of competition for women, according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson, who founded UtahRunning.com with her husband.

“I think women are becoming more aware of the importance of health,” she says,

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HEALTHY IDAHO MARCH 2013

Running is convenient, requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes. But there is a mental aspect too, she says.

“It is a great mental break,” Richardson says, “and often a needed break, from the challenges of motherhood.”

the wake of their new habit. Running USA’s 2012 Women’s National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year.

Considering the history of women’s running and the plethora of science-backed health benefits running offers, the modern female running trend is one to cheer for.

Those who’ve completed a road race know the camaraderie that quickly develops between people sharing the “pain, passion and finish line goal” she says.

7.7

2011

“It becomes your own ‘real’ social network, as an alternative to the virtual social media network we all divulge in,” Richardson says.

3.6 1.2

There are a thousand reasons to run, which might be why so many women are latching onto the sport; it “touches them on so many levels,” according to runningusa.org.

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6.3 5 3.6

6 9 12 15 Millions - Source: Running USA

Almost 19 million women reported running or jogging at least six times per year in 2011, which is a 12.6 percent growth from 2010, according to the National Sporting Goods Association. The trend is growing among men at half that speed.

"When anyone tells me I can't do anything, I'm just not listening anymore."

And women are leaving a money trail in

-Florence Griffith-Joyner, a.k.a Flo-Jo, women’s World Record holder, 100 m and 200 m.

Healthy-Idaho.com

Women

Completed a Road Race

In addition, running provides an opportunity to connect with friends, neighbors and the community, she says.

Men

Rewind to 1928, when three women collapsed after running in the Olympic 800 meter race. As a result, officials banned any race for women longer than 200 meters until 1960. In the 80s, science confirmed the safety of distance running for females, and restrictions went away completely in 1984 when the women’s marathon and 3000 meter race were added to the Olympic Games.

“and realizing that running is an accessible avenue to get where they want to be.”

2000

For decades it was mistakenly thought that a woman’s body couldn’t handle the strain of distance running, but that idea would seem alien to the more than 7.5 million women who completed a road race in 2011.

1990

FITNESS

WOMEN RUNNING

For the first time, women might be running more than men

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FITNESS

SPRING INTO ACTION

We’ve got three different ways to help you burn 500 calories. That’s equal to two bags of M&Ms. Here’s how to melt the pounds away.

Lots of people feel a real vigor and earnestness about losing weight and getting healthy around New Year’s. But, by the time spring has sprung, that New Year’s resolution has melted with the winter snows. Here are three ways to help you get back on track and burn a quick 500 calories.

BIKE

STAIRCLIMBER

TREADMILL

Spin away calories with a stationary-bike workout that will help you see results.

If you consider yourself a stair-climbing machine, try this on for size. Not only will you burn calories, you’ll tone too. Be sure not to cheat. Stand upright with your abdominals firm and, if you can help it,

The trick with this routine is to keep the incline of your treadmill at 1 percent the entire time. This can be modified to suit your fitness level.

MINUTES

RPM

0:00 - 5:00

80

5

5:00 - 10:00 10:00 - 12:00 12:00 - 13:00 13:00 - 15:00 15:00 - 16:00 16:00 - 18:00 18:00 - 19:00 19:00 - 21:00 21:00 - 25:00 25:00 - 26:00 26:00 - 27:00 27:00 -28:00 28:00 - 29:00 29:00 - 30:00 30:00 - 33:00 33:00 - 35:00 35:00 - 40:00

80 80 85 90 85 95 85 95 90 100 90 100 90 100 90 95 80

7 8 6 8 6 8 6 8 6 8 6 8 6 8 6 8 4

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HEALTHY IDAHO MARCH 2013

LEVEL

avoid using the rails for support when you get tired. To pump up your workout, go hands-free and move your arms in motion as if you were running.

MINUTES

PACE

0:00 - 10:00 10:00 - 10:20 10:20 - 11:20 11:20 - 14:00

5.0 mph 7.5 mph 5.0 mph Repeat minutes 10:00-11:20 twice 5.0 mph 6.5 mph 5.0 mph 6.5 mph 5.0 mph Repeat minutes 31:00 -39:00 twice Gradually slow pace to cool down

MINUTES

RPE

0:00 - 5:00

4-5 - Warm up

5:00 - 10:00

5-6 - Pick up the pace

10:00 - 15:00

6-7 - Getting warmer

15:00 - 18:00

8-9 - Go all out

18:00 - 21:00

5-6 - Recover

14:00 - 17:00 17:00 - 27:00 27:00 - 31:00 31:00 - 35:00 35:00 - 39:00 39:00 - 55:00

21:00 - 51:00

Repeat minutes 15- 21 five times

55:00 - 60:00

51:00 - 61:00

3- Cool down

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J. Brett Comstock, DDS

ORAL & MAXILLOFACIAL SURGERY

A Healthy Happy YOU! The HealthFest, a FREE community event produced by the Nampa Chamber of Commerce, held at the Nampa Civic Center on March 16th from 9:00 am to 3:00 pm is one you don’t want to miss. There is something for every age group from infants to seniors.

With approximately 80 exhibitors, the HealthFest focuses on all aspects of health. Exhibitors range from healthcare professionals to community organizations. The event will cover the full spectrum of health-related sectors which includes local hospitals, physicians, nutritional advisors, care for the aging, chiropractic, physical fitness, vision, hearing, dental, and mental health care.

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

Free screenings include osteoporosis, breast cancer, lung capacity, body fat analysis, blood pressure, vision, dental, and more. “Ask the Doc” sessions and other interactive activities available throughout the day.

Come join us at the 2013 HealthFest on March 16th, 9:00 am to 3:00 pm at the Nampa Civic Center…. and remember it’s free!

2 0 8 . 3 7 5 . 0191

403 S 11th St # 320 Boise, ID 83702

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

HEALTHY IDAHO MARCH 2013

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FITNESS

CROSSFIT

CRAZY

WHAT DOES YOUR EXERCISE DO FOR YOU? You can bench press 180 pounds, but you missed the bus because you can only run 200 yards before having to stop. Or maybe you can run five miles easily, but you lifted up a box and pulled a muscle. Is your exercise helping you?

One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda. Certainly we all have an inclination to take the easier road, to nudge ourselves rather than really push ourselves.

The Body Progressed

CrossFit calls out the people who walk away from a workout barely sweating. If fitness is a goal, it is going to take some serious effort.

Certainly, lifting weights and running both have their numerous benefits, but complete fitness is true liberation. That’s the idea behind CrossFit, the fitness regimen that mashes together weightlifting, sprinting and gymnastics to help improve the body at multiple levels.

“Fitness is the ability to do real work,” their website declares. “After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance and advantage.”

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and box jumps. Jump roping, rows, squats and a hundred other exercises are on your list of options.

Go to Crossfit.com or search online for a workout that fits you. Remember that the idea is to not get settled into one type of exercise.

“In sum, our specialty is not specializing,” the CrossFit website says.

There are two paths for people interested in trying CrossFit: working out on your own or at a CrossFit gym. But what is the workout? It is up to you and whomever you’re with. CrossFit is often done in groups, which provides a powerful peer boost. The workouts often involve interval training, meaning going all-out for a certain amount of time doing certain exercises.

For example, one CrossFit workout involves a 15-minute circuit of push-ups, deadlifts

HEALTHY IDAHO MARCH 2013

WHO SHOULD DO IT? Early adopters of the program included firefighters, SWAT teams and special-ops personnel. The intensity of CrossFit makes it not right for everyone.

“It must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world’s best athletes,” says the CrossFit website. “You would be well advised to take on the WOD (workout of the day) carefully, cautiously, and work first towards completing the workouts comfortably and consistently before 'throwing' yourself at them 100 percent.”

A driven, ambitious person who is already physically capable is probably the best candidate for CrossFit. Healthy-Idaho.com

This year, don’t let

varicose veins get in your way.

Contact us if you’re experiencing: • Leg pain • Fatigued, achy legs • Swelling • Itching • Spider veins • Varicose veins Treatments include: • Sclerotherapy • Endovenous Laser Treatment At Advanced Vein Therapy you can expect: • Quick recovery • Minimal pain • Optimal results • Highly skilled and trusted staff • Fellowship trained interventional radiologists

Call 947.0100 or visit www.AboutAVT.com to learn more.

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WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS? You can get it with Fascial Distortion Model. Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques. It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan.

We achieve faster results by offering the right treatment at the right time, with improvement expected at each visit.

“If you can show it, we can treat it.”

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CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAY. 390 E Parkcenter Blvd Ste 130, Boise | (208)433-9211

HEALTHY IDAHO MARCH 2013

17

Human Rating

T W I S T E D M E A S U R E M E N T S O F VA LU E

W R I T T E N BY E M M A P E N RO D

How many good people do you know?

Do you want to be a better person?

These are some of the first questions Stevan Nielsen, a clinical psychologist and professor at Brigham Young University, loves to ask new acquaintances and students. If he asks, most everyone in the class will, naturally, raise their hand.

These ideas are fundamental to the way most Americans—perhaps even most humans—think about themselves and others. However, Nielsen believes they also contribute to some of the most common mental illnesses, including depression and anxiety.

The problem with believing in good people, according to Nielsen, is the inferred inverse of the idea; if there are good people, then there must also be bad people. If one can be better, then, logically, one can also be worse. These statements imply that people exist on some kind of scale, with the best at the top, the worst at the bottom, and all sorts of people in between.

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“If you think you can be better, you have some kind of humanometer in your head,” Nielsen explains.

That’s not to say that learning a new skill or further developing an old one is fundamentally wrong, Nielsen continues. The problem of “human rating,” as he calls it, is one of semantics, generalization and comparison. For example, one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program. Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program. One is human rating, the other is not.

“If I do well, this will show what I’m made of—that’s human rating,” Nielsen says.

This difference of thought process could lead to different outcomes for these two students. Going in to the test, both will likely experience some trepidation. But

the human-rating student is much more likely to experience intense anxiety, if she continues to view the outcome of the test as a measure of her fundamental worth. Say neither gets the score they hoped for—both will be disappointed by not getting in to the program, but the human-rating student is much more likely to experience depression after the fact.

“Human rating gives you a whole extra set of ideas that interfere with things you want to do,” Nielsen says. “In my opinion, it’s the worst idea in the world. I don’t consider it logical or helpful to rate the whole person.”

The problem goes beyond situations that are directly comparable, such as test scores. More often, people rating is an internal issue, related to concepts of selfworth and identity.

“Some people equate their value with their work, with their bank account, or with their appearance,” Nielsen says.

These mistaken beliefs, according to Nielsen, can lead a person to lifelong challenges with depression or anxiety. If a task or situation is viewed as potentially defining one’s fundamental worth, approaching the self-defining object can>>> Healthy-Idaho.com

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19

induce severe anxiety. And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer.

“I just have never met a depressed person who doesn’t think they are less than they should be, or less than other people,” he says.

On the other hand, people who imagine themselves as above others can fall victim to narcissism. Though these people are unlikely to seek therapy unless forced into it, Nielsen says it also has led to problematic ideals, such as those that have guided some of history’s most notorious dictators.

The fundamental error of human rating, according to Nielsen, is the belief that human value is mutable, when in fact “that value never changes.”

Human rating is not Nielsen’s own original idea—the theory was developed by another notable psychologist, Albert Ellis. Nielsen’s initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellis’s theory. After testing that theory on himself, Neilson became a strong advocate for it.

He says he thinks of himself not as Dr. Nielsen, the psychologist, but as just another guy who earned a certificate, and that he feels a greater degree of freedom because of this outlook on life.

He wasn’t always that way, however.

Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being.

If he were not as smart as the other students in the class, did that mean his worth was not what he assumed?

the condition. For most university psychologists, about 30 percent of the clients are male, and the other 70 percent female, Nielsen says. However, he also believes there are stresses more likely to induce disordered thinking in women than in men. The pressure to look good, for example, can lead women to identify their self-worth with their appearance. Weight can be problematic—a scale can be used as a substitute humanometer. Women also tend to put greater emphasis on others, and on long-term relationships.

Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems. He teaches his students to look for labels as signs of people rating, and to consciously correct the label, replacing it with something that does not evaluate the person as a whole.

Instead of good people, he suggests thinking of people as better off in some way, or more adept in a certain skill.

Instead of praising a person, praise abilities. Instead of personal criticism, criticize poor choices of habit or philosophy.

“There is no one that is not a fallible, flawed human being,” Nielsen says. “I am no better or worse than the day I was born.”

While it might be quicker to fall back on the “to be” verb while thinking, generalizing someone who does something well as a good person is a problematic shortcut, Nielsen says, and setting vague goals like “’becoming better’ might motivate someone, but it is intensely risky.”

It’s a pitfall that afflicts all humanity, Nielsen says, and women are no exception.

“To human-rate is fundamentally human,” he says, “but there are things in our society that may be more likely to create depression in women.”

HEALTHY IDAHO MARCH 2013

Albert Ellis, the psychologist who influenced Stevan Nielson’s thoughts on human rating, introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007. According to Psych Central, Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time, such as psychoanalysis.

Maladaptive behaviors, he postulated, were not caused by events alone, but by one’s beliefs about those events. Human rating was one of many beliefs he found especially harmful to wellbeing.

To facilitate his therapy, Ellis created an ABCDE model for counteracting irrational beliefs. A stands for the activating event, a simple fact or cause of frustration. B stands for the problematic belief about the activating event, and C stands for the consequences of that belief. While the first three letters stand for mere observations of mental distress, the final two letters stand for the proposed antidote: D stands for dispute—that is arguments that might be used against the irrational belief, and E for the more effective responses that result from more rational thinking.

REBT has since been revised and refined by a number of contributors, and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training. REBT still has its detractors, as does the idea of human rating. An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating: “If a house has a bad roof, a bad foundation, leaky windows, smells bad inside, and a few other things, it is legitimate to call it a crumby house, a louse of a house, an overall loser or turkey of a house. It would, of course, be silly to say that a house was bad overall because it had a couple of minor defects, just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties. But if the analogy with houses holds, it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traits.”

Nielsen suspects depression likely affects a more equal part of men and women then the stats suggest, but women are more likely to come to a psychologist voluntarily for help with

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THE ABC’S OF HUMAN RATING

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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.

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WINNING...

HEALTHY IDAHO MARCH 2013

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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 Institutes 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.

VOTE FOR US Best Weight Loss Group

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23

Madame

female ailments

DISEASES THAT HATE WOMEN… AND WHAT WOMEN CAN DO ABOUT IT 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

Girls are made of sugar, spice and everything nice, but unfortunately that isn’t a concoction that can ward off disease. The unfortunate truth is that when it comes to certain illnesses, the scales are tipped against the gentler sex. Make sure you know the fem-ailments.

Quit Hitting Yourself: Autoimmune Diseases What: An autoimmune disease is when the body mistakenly attacks its own healthy cells, treating them as harmful invaders. The problem generally shows itself as a hypersensitive response, like an allergic reaction.

There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body, including the heart, brain, nerves, muscles, skin, eyes, joints, lungs, kidneys, glands, the digestive tract and blood vessels. Common autoimmune diseases are type 1 diabetes, rheumatoid arthritis, lupus, multiple sclerosis and thyroiditis, and it is fully possible to have multiple autoimmune disorders.

23 ¾ are women

million Americans have some kind of autoimmune disease.

Autoimmune disease is a top 10 leading cause of death for women under age 64

Autoimmune disease is the 3rd most common category of disease, after cancer and heart disease

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Why: Estrogen boosts the body’s response to infection, while testosterone suppresses it. The aggressive response in females might lead to disorders. Other research says the autoimmune discrepancy between genders comes from mothers and babies exchanging cells during pregnancy. If a baby’s cells remain in the mother, her immune system might see them as invasive, which can lead to autoimmune disorder. Theories aside, it’s probably a combination of environmental and genetic factors.

Treatment: Modern medicine makes it easier to live with most autoimmune diseases.

Treatment usually comes in the form of medication or therapy for the specific autoimmune response.

More Than Annoying: Irritable Bowel Syndrome What: Like it or not, it’s time for some potty talk. Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc, like cramps, alternation between diarrhea and constipation, gas, a swollen stomach and more.

Why: It probably has to do with both genetics and environmental triggers. Fluctuations in hormones may also trigger IBS, which may partly explain its predominance in women.

Prevention: Since the underlying cause of the syndrome is unknown, there is to date no treatment that serves as a complete solution to all the negative effects, according to Dr. Oliver Grundmann of the Department

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of Medicinal Chemistry at the University of Florida. But, Grundmann says, nutrition and lifestyle affect the occurrence of IBS, so people can modify their lives to improve wellbeing.

Practically every organ is different in men and women

“It has been shown that certain food items may trigger or worsen IBS episodes,” he says.

Caffeinated beverages, alcohol, smoking, gluten, fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms. Try starting a food diary to see what is hurting you. You may have to eliminate a food for month or two before seeing changes.

Exercise: In addition to diet, modern research shows that frequent exercise and sufficient sleep positively influence IBS. Try to get around 30 minutes of aerobic exercise per day, and at least seven hours of sleep each night, going to bed at a consistent time, Grundmann says.

% 15 of American adults have IBS

IBS is 3-4 times more common in women than men Porcelain Doll Fragility: Osteoporosis What: Osteoporosis, which literally means “porous bones,” is when the body makes too little bone, or loses too much bone, or both.

Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things, according to the National Osteoporosis Foundation (NOF).

Who: When it comes to bones, the lady-folk are at a disadvantage. One out of every two women over the age of fifty will experience an osteoporosis-related fracture, according to everydayhealth.com. Breaks are most likely to occur in the hip, spine and wrist.

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• 4.5 million women over the age of 50 have osteoporosis of the hip.

• 34 million people are at risk for osteoporosis, according to the NOF. Why: Women start with lower bone density than males, and lose bone mass more quickly as they age, leading to higher rates of osteoporosis. Why older women? Due to menopause, women experience dramatic drops in estrogen levels, which is important for keeping bones healthy.

Outlook: Though these odds for fractures aren’t especially cheery, the outlook for osteoporosis is much better than just 20 years ago. The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease. “Until recently, osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageing,” a WHO report states.

Prevention:

• • • • • •

Get enough calcium and vitamin D. Eat enough fruits and vegetables.

Don’t eat too much protein, sodium and caffeine.

Have an active lifestyle.

Don’t smoke or drink too much alcohol.

Keep a healthy weight

It’s important to start caring about bone health at a young age, since symptoms can sneak up on you. But even if you are older, still care. “The good news is that it is never too late to take steps to improve bone health,” says Mary Bridgeman, a Clinical Assistant Professor of Pharmacy at Rutgers.

Now, Not Later: Bone Health Exercise When it comes to exercise, it isn’t all about muscles and heart health. Exercise helps bone density as well. It helps to remember that bones are living, growing tissue, and that using them can add strength. Just because they feel like a rocks doesn’t mean they act like rocks.

Bone Strengtheners: • • •

High impact: Dancing, hiking, jogging, tennis, jump rope.

Low impact (for those already at risk): Elliptical machine, stair-step machines and walking.

Muscle-strengthening: Lift weights or do any resistance exercise 2-3 times per week.

HEALTHY IDAHO MARCH 2013

25

body image

tip You cannot change the wind, but you can adjust the sails.

BOOST YOUR

body image WHEN YOU THINK OF YOUR BODY, WHAT THOUGHTS COME TO MIND? DO YOU FOCUS ON WHAT’S “WRONG”? DO YOU FEEL EMBARRASSED ABOUT YOUR BODY? LIKE SO MANY PEOPLE WHO STRUGGLE WITH WEIGHT, YOU MAY FIND IT DIFFICULT —OR PERHAPS NOT EVEN KNOW HOW—TO WORK TOWARD A HEALTHIER RELATIONSHIP WITH YOUR OWN BODY. BUT YOU CAN LEARN TO ACCEPT AND

b

æ

A HEALTHY LIFESTYLE

REMEMBER, FEW PEOPLE

is about more than eating well and exercising — it is about accepting and embracing your body and treating it well. It’s not about waiting until you’ve reached some ideal weight or some particular goal before learning to notice what’s good about yourself and your body.

After all, staying motivated requires that we celebrate every success. Maybe your clothes feel a little looser or you’re feeling better about the way you look — it’s important to notice all the steps along the way.

fit into or can ever obtain the supermodel standard of beauty. Yet, media images bombarding us with cellulite-free thighs, rock-hard abs, and a flat tummy distort our own body image and can leave us feeling inferior if we feel we don’t measure up. This week, pay particular attention to the messages you send yourself about your body. Are they mainly negative? If so, practice replacing them with more self-accepting thoughts. Take a look in the mirror and find the things about your body that you like, and say that you like them out loud. Start thinking of your body as something special that deserves your great care and attention.

©Veronika Bakos | Dreamstime.com

APPRECIATE YOURSELF.

Source: Duke Diet & Fitness: www.Dukediet.Com

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HEALTHY IDAHO MARCH 2013 HEALTHY IDAHO MARCH 2013

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HEALTHY IDAHO MARCH 2013

27

body image

: S S A M L A C I T I R C WHY ARE AMERICAN WOMEN DYING TO BE THIN?

W R I T T E N BY E M M A P E N RO D

Despite increased awareness of eating disorders, some American girls continue to starve themselves—losing control of extreme weight loss regimens that may involve restricted calorie intake, obsessive exercise, food group elimination and daily vomiting. In the process, they risk permanent organ damage, even death.

Exactly why they take such great risks continues to elude experts, but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin.

Certainly, unrealistic societal ideas for beauty, muscularity and thinness contribute. But psychologists say those with eating disorders aren’t, as the saying goes, dying to look thin.

Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances.

“People with eating disorders are not trying to look like models,” says Justine Reel, the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK. “Although a diet could start with a motivation to change one’s size, shape or appearance, eating disorders are much more complex psychologically.”

A DANGEROUS SPIRAL

Though associated with body dissatisfaction, disordered eating is rooted in deeper issues involving self-esteem, anxiety and depression, according to Lynn Grefe, the president and CEO of the National Eating Disorders Association.

“It looks like it’s all about food, but it’s really about how they feel about themselves,” she says. “They’re trying to control something. . . and the one thing they can control is their own body.”

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For at-risk populations predisposed to disordered eating, stressful trigger events can begin a dangerous cycle that is difficult to escape. Dieting somehow becomes a sort of addiction, and before long the situation spirals out of control. These disorders take time to develop, and there is ultimately no single, easily addressed cause.

“A person does not wake up one morning and decide, ‘I want to have an eating disorder,’” Grefe says.

DECODING CORRELATIONS

Each individual situation is unique, but Mary Pritchard, an experimental psychologist at Boise State who specializes in disordered eating, says she and her colleagues are beginning to notice common themes.

Eating disorders may well begin at the genetic level, according to Pritchard. Many eating disorders exist simultaneously with other common mental disorders— specifically, people with bulimia often suffer from depression or other mood disorders, and people with anorexia often also exhibit various anxiety disorders. Research suggests a genetic and physiological basis for both depression and anxiety.

“There is enough of a connection to give us pause,” Pritchard says. “But if there is [a gene for eating disorders], it’s a relatively small factor.”

IT ALL STARTS AT HOME

More important, in Pritchard’s opinion, is the patient’s home environment. For most children, family members are a child’s most influential role models up to pre-adolescence, or about age 10. If, as recent studies have suggested, 80 percent of children have attempted their first diet prior to age 10, then “it all starts at home,” Pritchard says.

People who exhibit similar eating disorders often come from similar family situations, Pritchard explains. Children who later develop anorexia are often raised by controlling or over-protective parents. They later come to view their bodies as the only aspect of their lives they can control, and turn to extreme diets as a form of escape.

Bulimics, on the other hand, usually come from unstable family situations. They may turn to food as a form of self-medication, hoping to make themselves feel better, and then later punish themselves by purging any potential weight gained by the emotion-driven binging.

In either case, she says, these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain. Even if their parents abstained from forcing diets or other eating restrictions on the children, seeing a parent endeavor to lose weight, or vocally criticize their own weight, has long-term consequences.

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BY THE NUMBERS

The NEDA estimates that approximately 31 million people suffer from some form of eating disorder, but it is difficult to determine the exact number of people affected. In Utah, a survey of hospitals found that more than 1,000 individuals were hospitalized with conditions

related to eating disorders between the years 2007 to 2011, for an average of about 218 patients per year. During that five-year period, the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent.

Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting. Anorexics are generally thin before they begin dieting, and bulimics are usually of normal weight, or just slightly overweight.

“For a truly obese person, it’s very rare for them to end up with anorexia or bulimia,” Pritchard says.

PROMOTING A SHAKY FOUNDATION

After age 10, the family environment becomes somewhat less important, and the influence of social pressures increases.

Media is important, but peers more so, according to Pritchard, who says that those with predispositions for disordered eating tend to flock together to share—and spread—their ideas. Peers influence which media outlets adolescents are likely to be looking at, and as groups of girls meet to discuss the latest issue of a magazine, disturbed ideas about food, dieting and weight begin to surface and spread.

More recently, websites, forums and social media initiatives calling themselves proana, pro-mia, or using tags lines such as “thinspiration” have surfaced and become popular among young demographics. Such websites often facilitate the spread of potentially harmful claims, suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories, and in many cases act as support groups reinforcing anorexic or bulimic behaviors.

While anorexia and bulimia are generally most common among women in their late teens or early twenties, it is also common for disordered eating to surface during middle age, as children are beginning to move out. Eating disorders are also becoming more common among young men.

The final piece of the puzzle, according to Pritchard, is a societal, or perhaps even innately human, focus on the negative.

While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders, Pritchard says even criticizing others is detrimental.

“Some research suggests your mind doesn’t know the difference between a negative thought about yourself or others,” she says.

“We’re wired to focus on the negative.”

“Of course, that doesn’t include all the people with those conditions who never sought care in a hospital,” says Cyndi Bemis, a public information specialist with the Utah Department of Health who conducted the survey.

“So that’s just the tip of the iceberg.”

SOCIETAL SOLUTIONS

It can take time to break habits of negative self-talk, but the first step is to pay special attention to thoughts that criticize self or others, and replace them with positive thoughts, Pritchard says. It can take up to five positive thoughts to undo one negative one, she adds.

A generally critical culture and ads that attempt to guilt consumers into making purchases certainly don’t help the situation, but Grefe says that with all the other underlying factors, removing all media influence entirely would not eliminate eating disorders.

“There are some people who would probably have anorexia no matter what,” Grefe says, “but we would not have the numbers we have today.”

Because eating disorders are so difficult to prevent universally, Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media.

“People are dying at 19 years old, at 20 years old,” she says. “That’s why we feel it’s so important to diagnose these early.”

WHERE TO GET HELP Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders. There are numerous resources available to help those currently struggling with a disorder, whether that person is you or someone you know.

National Eating Disorder Association (NEDA) www.myneda.org 800-931-2237 Center for Change (Orem, UT) www.centerforchange.com 888-224-8250 Avalon Hills Residential Treatment Center (Petersboro, UT) www.avalonhills.org 800-330-0490 Many psychologists and counseling centers will also assist those with eating disorders.

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suicide prevention

mental health

Idaho’s suicide rate consistently ranks within the top ten in the nation.

cause of death among 15-34 year olds.

It is estimated that suicide attempts in Idaho result in $36 million in costs annually (SPAN Idaho, 2011). The Idaho Suicide Prevention Hotline (ISPH), a program of Mountain States Group, is a cost effective way to address this problem. The Hotline number is 1-800273-TALK (8255). ISPH provides crisis intervention, emotional support and resource referrals.

ISPH launched on November 16, 2012 and has handled approximately 160 calls from throughout the state. Prior to its launch, Idaho had been without a dedicated statewide suicide prevention hotline since 2006. ISPH has only 2 paid staff: a full-time Director and half-time Volunteer Coordinator. All calls are handled by trained Volunteer Phone Responders, who receive approximately 32 hours of training and apprenticeship prior to staffing the phones. The core of volunteer training is an intensive 2-day International best practices model called ASIST (Applied Suicide Interventions Skills Training). It specifically addresses ambivalence in persons at risk for suicide, emphasizing making a strong connection with the individual, thoroughly exploring reasons for living and dying with them, and solid safety planning.

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Follow- up calls by Phone Responders are integral to the ISPH model of service. Phone Responders attempt to schedule them with all suicidal callers and whenever requested/ deemed appropriate. Recipients of followup calls report high levels of satisfaction, relief and better linkage with referrals upon contact.

Thus far ISPH has trained 40 volunteers, and Executive Director John Reusser states the quality of the volunteer experience is central to the Hotline’s success and sustainability.

“I learned from my time at the Crisis Clinic in Seattle that volunteers are the lifeblood of this kind of organization, and that hotline work can at times be stressful and demanding. Our dedicated phone room model of service ensures that Volunteer Phone Responders have direct on-site supervision and great support during and after they handle crisis calls. We don’t want volunteers taking a “hard call” home with them. We try to emphasize good volunteer self-care practices and promote a fun, supportive and collegial environment in the Hotline phone room.”

The Hotline’s current hours of operation are Monday-Friday, 9 a.m. to 5 p.m., with plans to expand to 24/7. Outside those hours all calls to 1-800-273-TALK are taken by hotlines outside of Idaho. Says Director John Reusser, "You don’t have to be suicidal to call the Hotline; anyone in crisis or needing emotional support or resources is welcome to call.”

To make a donation to ISPH or inquire about volunteering, visit their website (idahosuicideprevention.org) or Facebook page (facebook.com/idahosuicideprevention), or call 208-258-6990.

HOTLINE - 1-800-273-TALK (8255)

A

ccording to the Suicide Prevention Action Network of Idaho, our state ranked fourth in the nation in 2010, with a rate of suicide 49 percent higher than the national average. In 2011, 284 people committed suicide in Idaho, and it has become the second leading

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HEALTHY IDAHO MARCH 2013

31

beatuy tips

True C ©Crolique, Kuleczka | Dreamstime.com

DR. MOSCOT’S TIPS FOR SAFELY USING EYE MAKEUP

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Healthy-Idaho.com

DID YOU KNOW? Cosmetics such as mascara, eyeliner, and concealer are among the leading foreign objects to enter both girls’ and women’s eyes.

Dr. Moscot to help prevent any potential injuries, infections, or allergic reactions to make up applied around your eyes:

CAREFUL, CAREFUL, CAREFUL Eye makeup removers are designed to be used near and around the eye.

Makeup removers can cause dryness, itching, and swelling if they get into your eyes so apply with ease and slowly to avoid any from entering the eye.

KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from scratching the eye. An old pencil tends to get stiff requiring more pressure. If this happens, replace the pencil with a new one.

According to Dr. Harvey Moscot of Moscot Eyewear and Eyecare > > > Since 1915, the most serious problem related to the application of eye makeup is injury to the cornea (the clear surface in the front of the eye) from either scratching the eye with a fingernail or eyeliner device. Additionally, allergic reactions from preservatives that stop bacterial growth on makeup can also cause tearing, itching, swelling, and redness to the eyes— more commonly then you’d imagine.

So whether it’s your first time applying makeup or you’re a seasoned veteran, below are some helpful tips from

needs a little spiffing up, do not use your saliva to do so! Make sure to clean your make up with water or makeup remover only since saliva contains bacteria and might cause infection.

GIVE YOUR MAKEUP A BREAK If you have an eye infection such as pink eye or conjunctivitis, avoid wearing makeup until the condition abates.

And importantly, make sure to throw away existing makeup and start anew since older products may still contain bacteria.

OUT WITH OLD, IN WITH THE NEW It is important to replace old cosmetics every six months to avoid excess contamination and bacteria growth.

Old cosmetics are a major cause of eye infections.

NEVER SHARE EYE MAKEUP Because everyone’s skin bacteria is different, sharing cosmetics is a sure fire way to cause cross contamination which leads to eye infections.

NEVER MIX OLD WITH NEW Old applicators cannot be used with new cosmetics. You run the risk of transferring bacteria into the newly bought product by using older applicators.

MAKEUP COUNTER NO NO Never use sample products at cosmetic counters without making sure they are using a fresh sample on you.

DON’T MAKEUP AND DRIVE Never under any circumstance should you ever apply makeup in a moving vehicle. Any quick maneuver, stop, or sudden bump could mean an accidental poke.

If you think you have an infection, speak with your eye doctor for diagnosis and treatment.

For more make up application tips visit healthy-idaho.com.

SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup

Colors Facebook.com/HealthyIdaho

HEALTHY IDAHO MARCH 2013

33

beatuy tips

Your 9 most

Embarrassing beauty questions — answered

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HEALTHY IDAHO MARCH 2013

Healthy-Idaho.com

©Sandor Kacso, Vling | Dreamstime.com

BY AMY M. KELLER

3

WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING? Although brushing will help prevent cavities (so don't stop scrubbing), it can only mask bad breath, since the problem really lies within your throat and tongue, not your teeth. When the bacteria in your mouth lose access to oxygen (which can happen when you use alcohol-based mouthwashes, take certain prescription medications for depression or high blood pressure or simply sit with your mouth shut for a long time), they emit smelly sulfur com-

1

pounds, says Harold Katz, DDS, founder of The California Breath Clinic in Los Angeles; this is the same principle at work with foot odor. Eating garlic and onion also makes your breath stink because they contain— surprise—those same sulfur compounds.

WHAT CAUSES FOOT ODOR? When the normal bacteria on your feet inter-

THE FIX: Contrary to popular belief, a

act with moisture trapped in your socks and

tongue scraper won't banish bad breath—

shoes, they emit stinky sulfurous byproducts,

sulfur compounds cannot be removed

says Doris J. Day, MD, an assistant professor

manually. Instead, keep your mouth oxygen-

of dermatology at New York University.

ated by drinking water throughout the day and using an over-the-counter oral rinse

THE FIX: Since dry feet equal odor-free feet,

with chlorine dioxide in both the A.M. and

wear absorbent cotton socks with shoes

the P.M. to neutralize sulfur compounds (try

made from breathable materials, like canvas

TheraBreath Oral Rinse). Chewing on oxy-

and leather, and sprinkle Zeasorb—an over-

gen-rich vegetables, like parsley and celery,

the-counter drying powder—into your shoes

can also diminish odors. If these tricks don't

every morning. Three nights a week, pour a pot of tea made with several regular (not herbal) tea bags into a basin, then soak your feet for five to ten minutes. The tannic acid in tea temporarily inhibits sweat production. See your doctor if your feet are also red, swollen

I SWEAT THROUGH MY BLOUSES. SHOULD I BE WORRIED?Most likely there's noth-

EVERY TIME I SHAVE, I GET A BUMPY RASH ALONG MY BIKINI LINE — WHAT’S CAUSING IT? A too-close shave or waxing can make hairs split and loop around just under the surface of the skin. As these off-kilter hairs grow, they push up against your skin, causing inflammation and redness, says Lawrence Moy, MD, chief of dermatology at Harbor-UCLA Medical Center.

THE FIX: Put down your loofah; dermatologists now agree that rubbing the bumps to free trapped hairs will only make the problem worse.

Instead, apply an OTC acetyl-

ing to fear, says Joseph L. Jorizzo, MD,

salicylic acid (a.k.a. aspirin)

chairperson of dermatology at Wake Forest

solution twice a day for two to

University School of Medicine in Winston-

seven days to gently exfoliate

ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES? No. They’re actually

Salem, NC. You probably just have a benign,

the top layer of your skin (try

hereditary tendency toward excessive

Soft Cell). Once you shed this

sweating that can crop up at any age. But

layer, the looped hairs will

see your doctor to rule out an overac-

be able to poke through. A

called keratosis pilaris—the cause is unknown,

tive thyroid, a low blood-sugar level and a

cortisone injection, adminis-

but some claim that it’s a hereditary condition.

number of other problems that can cause

tered by your dermatologist,

continual heavy sweating.

will decrease inflammation

or scaly to make sure a bacterial or fungal

2

4

work, see your dentist.

5

infection isn’t causing the smell.

THE FIX: You can soften and help slough off

in bigger bumps. If ingrown

bumps by rubbing them with a mixture of

THE FIX: Before bed, towel-dry your armpits

hairs are a persistent prob-

equal parts petroleum jelly and either water

and apply the prescription antiperspirant

lem, you may want to consider

or cold cream. If that doesn’t work, prescrip-

solution Drysol (it contains a higher percent-

laser treatment, which dam-

tion Retin-A probably will, but it can irritate

age of aluminum chloride, a drying agent,

ages the hair follicles and pre-

the surrounding skin. A better alternative:

than regular deodorants do). Wash the

vents hair growth. You’ll need

prescription LactiCare-HC Lotion 2 1/2%,

solution off in the A.M. and don't reapply

about three treatments (each

which contains lactic acid to dissolve dead

any deodorant. Repeat nightly. Still not satis-

around $350) followed by a

skin cells and hydrocortisone to soothe any

fied? Ask your doctor about Botox injections

touch-up every six months to

acid-induced irritation. Rub lotion onto bumps

—one treatment ($800 to $1,500) can para-

a year.

twice a day until they clear up.

lyze sweat glands for six months to a year.

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HEALTHY IDAHO MARCH 2013

35

beatuy tips

7

WHY DO I HAVE STRETCH MARKS? You may suspect that the marks on your tummy, thighs or hips were caused by pregnancy or significant weight fluctuations. What you may not know, though, is that hormonal changes that occur during normal growth spurts can also cause your skin to stretch and scar, says Lawrence Moy, MD. Red marks appear when your skin stretches and thins so much that you can see your blood flowing through the skin's thinned outer layers, says Joseph L. Jorizzo, MD, When your skin stretches minimally or the stretched skin is thick, white marks result.

THE FIX: No treatment is guaranteed to remove stretch marks, but you can make them less noticeable. Try twice-daily applications of OTC Striae Stretch Mark

6

Creme—several studies have confirmed that it can reduce red or white marks in about four weeks. Or ask your doctor about laser therapy ($450 to $700 per treatment), which

WHY DO MY TEETH LOOK SO DINGY? Smoking and excessive consumption of dark beverages (like coffee, tea, soda and red wine) are the main causes of stained teeth, says Lana Rozenberg, DDS, founder of the Rozenberg Dental Day Spa in New York City.

THE FIX: As with clothing stains, the longer

can tone down the brightness of recently acquired red marks, or microdermabrasion

8

($50 to $150 per session), which can diminish the appearance of white marks.

IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR? If you fight your follicles on a daily basis or sprout lots of hairs on your chin, see your doctor. Polycystic

discolorations remain on your teeth, the

ovarian syndrome (a disorder characterized

harder they are to remove—so keep up

by high levels of male hormones) or an adre-

those twice-a-year dental visits. You can

nal gland problem could be to blame. If you're

lighten your teeth several shades with

moderately hairy (you tidy up your brows or

a whitening toothpaste that contains

upper-lip area once a month), you've probably

carbamide peroxide, but use it only once

just got your genes to thank.

a day to avoid drying out gum tissue (try Rembrandt Plus with Peroxide toothpaste).

THE FIX: Vaniqa, a new, odorless prescription

Floss treated with the whitening agent

cream, has recently been approved by the

silica has also been proven to polish away

FDA to decrease light to heavy hair growth

stains, which often form between teeth

anywhere on the face ($50 for a two-month

(try Johnson & Johnson Reach Whitening

supply). Though it doesn't yield immediate

Floss). For more dramatic results, your

results (you'll need to keep using your regular

dentist can bleach your teeth up to eight

hair-removal methods at first), the cream

shades brighter with a highly concentrated

blocks one of the enzymes responsible for

peroxide gel administered via laser ($800

hair growth, gradually slowing it down as long

to $1,500) or in a custom-fitted mouthpiece

as you continue to use it, says Ken Washenik,

($600 to $1,000) that you wear an hour a

MD, director of dermatopharmacology at

day for about 10 days, says Rozenberg.

New York University School of Medicine. For

Though drugstore bleaching kits are much

those who don't respond to Vaniqa, six laser

less expensive, they aren't quite as effec-

hair treatments ($150 each) can significantly

tive—the gel isn't as strong, and since the

decrease hair growth for months. A monthly

mouthpieces aren't created specifically

electrolysis session for up to a year ($60 to

for you, the gel can drip out of them and

$100 each) can remove hair permanently.

9

WHY IS MY FACE SO SHINY? If you are also losing hair and have stopped getting your period, a hormonal imbalance could be the culprit, and you should see your doctor. If not, your skin is just oversensitive to your male hormones (we all have them)—and this is triggering the production of excess oil.

Another possibility: a too-harsh cleansing routine (some of you have written to us saying you use rubbing alcohol to nix shine!). Many derms believe that alcohol-based toners and gritty scrubs can overdry and irritate your skin and make it produce extra oil to compensate, says Doris J. Day, MD.

THE FIX: Your best bet is to regulate oil without overdrying your skin. So in the morning, wash your face with an oil-free lotion cleanser, then rub on an alcohol-free toner. Try Cetaphil Daily Facial Cleanser for Normal to Oily Skin and Bath & Body Works Bio Face Oil-Control Facial Toner. Top with the OTC oil-absorbing gel Clinac OC. Sop up shiny spots throughout the day with blotting papers (try Hard Candy Shiny Sheets). Repeat your A.M. routine—minus the gel— before bed. If you continue to shine, ask your dermatologist about Retin-A Micro. Less irritating than regular Retin-A, this prescription cream was created to treat acne but has also been proven effective against oiliness.

inflame your gums.

36

HEALTHY IDAHO MARCH 2013

Healthy-Idaho.com

beatuy tips WRITTEN BY Douglass Forsha, M.D.

Eczema For eczema, there are relatively new cortisone- and noncortisone-containing treatments that offer relief to both children and adults. Patients may choose from ointment, cream, lotion, solution, gel and spray forms of medication. Soap-free cleansers such as Cetaphil® and CeraVe® remain the best option for those with sensitive or dry skin. Although eczema is not curable, it is much more manageable than ever before.

Psoriasis Psoriasis patients now have an entirely new menu of options for treatment including oral medication, topical treatments and the injectible biologic agents including Amevive®, Enbrel®, Humira® and Remicade®. Anyone with psoriasis who hasn’t seen a dermatologist for several years should book an appointment today.

Skin cancers, including melanoma There have been many developments in skin cancer diagnosis and treatment. Melanoma remains the greatest threat to life and health.

The key to managing melanoma is early detection. People should have a professional skin exam yearly to make sure that no lesions appear suspicious. The larger a skin cancer becomes, the more involved the removal or management of the lesion. A cream called Aldaraâ can be used to treat many skin cancers.

Warts Warts continue to afflict people. There are many treatments available including destructive treatments like freezing or blistering, immunologic treatments and even locally injected chemotherapy.

Persistence pays off, as patients tend to get the best results when seen every two weeks until the warts are completely gone.

skin

Topical antibiotics/wound healing A topical antibacterial ointment, Altabax®, appears to be very

effective against skin infections. Biafine®, a prescription topical emulsion, helps with wound healing and is very effective for

HAPPY

Your spring skin care update

thermal burns of the skin.

Anti-aging/skin rejuvenation

In the area of anti-aging treatments, nightly application of Retin-A® cream or related products forms the foundation. Some dermatologists believe that patients should use Retin-A® from

2013

childhood through to old age. The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors. Botox Cosmetic® smoothes wrinkles, especially in the upper third of the face. Fillers like col-

Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring.

lagen, Restylane® and Juvéderm® can restore volume to the skin.

Sun protection

products and services available through dermatologists today. The

Sunscreens continue to improve with higher SPF values. Ingredients previously

the 1980s and 1990s is no longer considered fashionable. People

only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays. There are new options available for both daily wear and waterproof beach or pool wear. If dermatologists had their way, everyone would live in caves and never again see the light of day. We do realize, however, that people must live their lives, so we always recommend sun block, broad-brimmed hats, long sleeves, and gloves, etc.

We also ask that people especially avoid mid-day sun.

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For patients who want to be more aggressive in managing lax skin, brown spots and redness, laser treatments are available and offer dramatic results. It is possible to achieve a very natural look with overly tight look of faces popular among aging wealthy celebrities in want to look good, relatively age appropriate and natural. Patients don’t need to always resort to the desperation of plastic surgery.

Other less drastic options are available.

When people ask, “What is the one thing I can do to keep my skin looking as young as possible for as long as possible?” the answer is to protect the skin from ultraviolet light.

HEALTHY IDAHO MARCH 2013

37

NUTRITION NOTES

An Herb Blub:

SMALL PLANTS, BIG HEALTH IMPACT Here’s the great news about herbs: they taste great, they’re easy to cook with, and they don’t add nearly as much salt, fat or sugar to our diets as other ingredients we regularly add for flavor.

Unlike the salts and oils we reach for almost automatically, herbs are also rich in nutrients. Table salt, for example, is effectively raw sodium—an essential nutrient, true, but one we overdose on regularly. Likewise, butter is near straight saturated fat. Granted, margarine is a little better, with at least some vitamin A and K, and olive oil contains vitamins E and K, but that pales in comparison to most herbs, which often contain a variety of vitamins and minerals for significantly less negative trade-offs.

Enumerating the potential benefits of all herbs—by definition, any plant with edible leaves—is the topic for a small book. Here, we’ve narrowed this list to a few favorite culinary herbs you might like to become acquainted with, if you’re not already.

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HEALTHY IDAHO MARCH 2013

BASIL, OREGANO, AND MARJORAM You’ve probably encountered these socalled spaghetti herbs before, perhaps the last time you had a pizza. What you may not have realized is that these unassuming little plants are nutritional powerhouses.

Basil is an excellent choice if you’re cutting calories—tossing a few whole leaves on your next pizza or salad will add flavor and character, plus a sizable portion of vitamin K, in exchange for a mere calorie or two.

Oregano is higher in calories—more than three times higher—but a teaspoon won’t do much damage, and this herb offers a greater diversity of nutrients, if in smaller portions. Like basil, oregano is high in vitamin K, but even a teaspoon will add notable traces of calcium and iron as well.

Marjoram is probably the least common of these three. It is similar in flavor to basil— though stronger when cooked—but more like oregano from a nutritional point of view. It might be slightly higher in calories, but that’s because it contains more fiber. It’s highest in vitamin K, iron and calcium.

CILANTRO Cilantro is another good seasoning choice if you’re aspiring for weight loss. Like basil, cilantro is extremely low in calories, but big on flavor and personality. It’s also high in vitamins A and K, and contains smaller amounts of vitamins C and E, plus folate, potassium, copper and iron. It makes

routine appearances in Mexican fare, in salads and next to chicken, but 101 Cookbooks puts it in recipes for soups, curries, humus, and noodle bowls.

There are, however, those who can’t stand so much as the smell of cilantro.

Last year a genetic survey of 30,000 individuals linked a specific gene controlling perceptions of taste to hating cilantro. According to Nature, to an estimated 21 percent of those descended from east Asians, 17 percent of those with European ancestry and 14 percent of those with African ancestry, cilantro— and coriander, a spice made from the herb’s seeds—do in fact taste different.

Possibly like soap.

SAGE AND THYME These two common spices are notable for the diversity of nutrients they offer.

Sage is slightly high in saturated fat, when compared to other herbs, but it is also a good source of vitamin K, calcium and iron.

Thyme, which is lower in fat and calories, is an even better option. It lacks a few of the nutrients sage contains in trace amounts, but it contains more vitamin A, C, and B6, plus riboflavin, folate and a host of useful minerals like calcium, iron, copper and potassium.

These are classic additions to soups, casseroles, roasted meats and vegetables.

Healthy-Idaho.com

We’re all familiar enough with herbs like basil and sage, but there are many edible herbs that go unnoticed in our daily cooking.

If you’re looking to serve up a more exotic flavor for some special occasion—or even just for fun—consider lavender. Though best known for its aroma, these tiny purple flowers are perfectly edible, and high in vitamin A and calcium. Chefs often use it to dress up lamb, ice cream and crème brulee.

Another unusual herb you can probably find in your yard is dandelion. The greens

are high in vitamins A and K, and contain minerals such as calcium and iron as well. They have an assertive, bitter taste with a slight spice to it, and they make a great addition to any sophisticated salad or soup. They can also be sautéed or steamed like spinach, according to Epicurious.

If you’re going to harvest your own dandelions, be sure they haven’t been sprayed or treated with any kind of poison, and wash the greens thoroughly. For the best quality, pick young plants and remove the tougher, thick portion of the stem.

To avoid this, some companies offer freeze-dried herbs. This is about as close as you can get to suspended animation, but expect to fork over extra cash for it.

And if you’re not careful, you’ll still lose nutrients the moment you cook it.

If you’re cooking a dry dish—for example, if you’re grilling chicken— you’ll want to add your herbs at the last possible minute to preserve the nutrients. If you’re cooking any kind of liquid-based dish, like a soup, go ahead and add the herbs whenever you’re ready. The nutrients will come out of the plant, but will remain in the broth.

Copper Manganese Selenium

Zinc

The secret, according to Vicki Vosburg, a master herbalist and the owner of The Herb Pantry in Boise, is in the preparation of herbs.

Vitamin B6K Folate

Niacin

Riboflavin

Thiamin

On the other hand, most nutrients are destroyed by heat—they evaporate with the liquids contained inside the plant—and so dried herbs may also lose a good portion of their nutritional value if not handled carefully.

Vitamin K

Fresh may seem like the healthier choice, but that may not be the case. Like all fruits and vegetables, the nutritional value of herbs is at its peak only if the plant is perfectly ripe, and not picked too late, or prematurely.

Additionally, the nutritional content gradually fades as

Vitamin C Vitamin E

the plant decays after it has been picked. Ideally, fresh herbs should be used within three days.

Fiber Vitamin A

There is significant debate over what form of storebought herb is best—should you buy fresh, or dried?

Protein

SELECTING AND PREPARING HERBS

Likewise, savory is an old herb once highly popular but now mostly forgotten. Seeking it out will add a vintage element to your cooking, as well as vitamins A and C, calcium and iron.

Go Gourmet

Calcium Iron Magnesium Phosphorus Potassium

CHERVIL AND SAVORY Chervil is rare in the US, but was once considered the finest of fine French herbs. According to Nation’s Restaurant News, it made a tiny comeback two or three years ago, but it is still often overlooked, so much so you might only find it at specialty markets. It’s not especially high in one particular nutrient, but is notable for its nutritional completeness—particularly where the essential minerals are concerned. It lacks only sodium and copper.

Have your own favorites? The chart above should give you a good idea of what nutrients come from where. The values here represent a 100-gram portion of each herb— more than most would ever use for cooking, but useful for a direct comparison. An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement.

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HEALTHY IDAHO MARCH 2013

39

NUTRITION NOTES

one-pot wonders

EAT YOUR WAY TO health

For wholesome, mouth-watering meals, try these simple do-it-yourself recipes. With basic, simple ingredients, you’ll save yourself time and money.

This hearty dish serves 4.

Stir-Fried Curried Beef with Vegetables INGREDIENTS

DIRECTIONS

1 tbsp vegetable oil ½ medium yellow onion, thinly sliced 2 cloves garlic, thinly sliced 1 lb ground beef ½ tsp ground ginger 2 tsp curry powder 1 tsp ground coriander 1 tsp ground cumin 1 cup baby carrots 1 cup fresh-frozen peas ½ cup green or yellow string beans, cut into

1. In a large skillet or wok, heat vegetable oil

bite-size pieces ½ cup water 1 lemon, cut into fourths

Nutrition facts: Serving size: 1 cup, Calories 284.3, Total Fat 9.7 g, Saturated Fat 4.8 g, Cholesterol 68.5 mg, Sodium 116.4 mg, Total Carbohydrates 17.1 g, Dietary Fiber 5.4 g, Protein 28.7 g, Vitamin A 270%, Vitamin C 21.3%, Calcium 5.8%, Iron 21.8%

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HEALTHY IDAHO MARCH 2013

over medium-high heat until smoking.

2. Stir-fry sliced garlic and onions for 1 minute,

stirring frequently. Add ground beef and spices; stir-fry with garlic and onion until no longer red.

3. Add carrots, peas and beans. Stir to coat

vegetables in spices, and stir-fry until vegetables are brightly colored.

4. Reduce heat to medium, add water, cover

and steam for three minutes, until vegetables are tender and crisp.

5. Serve immediately and garnish with a lemon wedge.

TIP For less fat, calories and cholesterol, substitute ground turkey or ground chicken for the beef.

Indian restaurants usually offer different degrees of spice, depending on your preference and tolerance. If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes. If you’re not a spicy eater, the fresh-squeezed lemon juice should calm the spice in this recipe. As an authentic side, serve this dish with steamed basmati rice or couscous.

Healthy-Idaho.com

All you need is a heavy-duty wok, a few key ingredients and a spice rack for a dinner in a dash. Use these recipes as-is, or if you like to experiment in the kitchen, use them as a healthy foundation and add your favorite vegetables for a meal all your own. Vegetables, when steamed or raw, can be eaten in nearly unlimited amounts. Add veggies for extra fiber, satiety and antioxidants.

Stir-Fried Chicken with Noodles INGREDIENTS

DIRECTIONS

1 tbsp vegetable oil 4 garlic cloves, minced 1 tbsp minced fresh ginger ¼ cup green onions, thinly sliced 1lb boneless skinless chicken, cut into bite-size pieces ½ cup carrot, thinly sliced ½ cup leeks, chopped ½ cup fat free chicken broth 8 oz Ramen noodles, cooked 1tbsp granulated sugar 2 tbsp soy sauce 1 tbsp oyster sauce 1 tsp dark sesame oil

1. Cook ramen noodles according to package directions, without seasoning packet. In a wok, heat vegetable oil over medium-high heat until smoking.

2. Stir-fry garlic and ginger for 10 seconds. Add chicken; stir-fry until no longer pink inside.

3. Stir in carrot and leek. Add broth, reduce heat and simmer for 3 minutes. Add noodles, sugar, soy sauce and oyster sauce; stir to coat noodles with sauce and heat through.

4. Drizzle with sesame oil and top with green onions.

Nutrition Facts: Serving Size: 1 ½ cup. Calories 279; Protein 28 g; total carbohydrates 21.4 g; total fat 9.4 g; saturated fat 2.1 g; cholesterol 70 mg; fiber 1.4 g.

TIP To change the flavor from Asian to Italian, swap the ramen noodles for fettuccini, omit the ginger, and replace the sugar, soy sauce, oyster sauce and dark sesame oil with ½ cup quality white or red wine. Add the wine after the chicken becomes white on all sides, and then simmer with carrots and leeks for 5 minutes to cook off the alcohol. Instead of topping the dish with green onions, choose fresh rosemary sprigs and fresh, diced Roma tomatoes.

EAT YOUR WAY TO health

This hearty dish serves 4.

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HEALTHY IDAHO MARCH 2013

41

NUTRITION NOTES Written by: FDA & USDA

Eat To Stay Young LEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS Ever noticed how vitamin C-rich lemon or orange juice poured onto a fruit salad can prevent the fruit from turning brown? Believe it or not, that is a simple illustration of how antioxidants help protect the body from harmful oxidation. Just as oxidation causes an apple to brown or metal to rust, oxidation inside the human body causes wear and tear that contributes to aging, heart disease, cancer, cataracts and many other disorders.

42

H

umans need oxygen to survive. However, as the body uses oxygen it produces by-products known as “free radicals” that cause damage to the body’s cells. Free radicals and toxins found in air pollution, pesticides, cigarette smoke and other lifestyle factors lead to aging and a host of ailments.

The body’s best defense? Antioxidants.

These protective nutrients help cells combat the healthrobbing action of free radicals and other environmental toxins. Antioxidants include vitamins A, C and E. Though the amount of these nutrients found in a particular food is important, scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods.

ORAC, or oxygen radical absorbance capacity, measures the ability of foods and other substances to stop free radicals from causing damage, and determine how quickly each food works.

The USDA believes ORAC is a more accurate assessment of a food’s protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone.

ORAC measurements reflect more than concentrations of vitamins, signifying that other phytochemicals in fruits and vegetables also play a role.

HEALTHY IDAHO MARCH 2013

The latest ORAC research has provided new evidence that certain foods may help slow the aging process.

Experts say that a great deal more investigation is needed. However, initial laboratory studies of rats found that when fed ORAC-rich diets, they did not experience such age-related problems as loss of long-term memory and learning ability. The diets also proved to protect blood vessels from free radical damage.

Many fruits and vegetables serve as good sources of antioxidant vitamins, but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility.

In a recent study, researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent. To reap the benefit of their anti-aging properties, the USDA recommends a person consume between 3,000 to 5,000 ORAC units every day.

As research continues, nutritional intervention may prove to play a significant role in better long-term health. Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life, experts agree there is no question that antioxidants improve overall good health.

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GAIT RESEARCH WRITTEN BY GARY SALZMAN, KTVB MANAGING EDITOR

A partnership between Boise State University and St. Luke’s is aiming to improve the lives of young people who have limited mobility.

W

ith sensors attached to their bodies, children with mobility impairments, due to head injuries or musculoskeletal problems like cerebral palsy or spina bifida, can now have their movements analyzed to determine the best treatment options.

Cameras attached to computers in the new Pediatric Motion Analysis lab, in BSU’s Yanke Family Research Park, track the sensors as the patient walks on a platform. The result is a computerized 3-D analysis that doctors and researchers use to determine the abilities and limitations of the patient.

Doctors use the data to determine if treatment could improve the patient’s balance and gait or if the patient might benefit from a surgical procedure. The lab is part of a new collaboration between BSU’s Center for Orthopedic & Biomechanics Research and St. Luke’s Children’s Hospital. University faculty will partner with St. Luke’s physicians to enhance treatment to patients and possibly make advancements in pediatric orthopedics.

BSU President, Bob Kustra, says the unique partnership is part of the university’s desire to aid in research that benefits the community.

“A few years ago we designated ourselves, as a strategic objective, to become a metropolitan research university,” said Kustra. “Not only teaching students, but engaging our students and our faculty in research that would be of benefit to our citizens.”

Located in what was once the old Ore-Ida Headquarters on Parkcenter Boulevard in Boise, the Yanke Family Research Park sits just

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PHOTO CREDIT - BOISE STATE UNIVERSITY

a few blocks from the BSU campus and St. Luke’s hospital, making it an ideal location to house the partnership.

The building complex, donated to BSU by SUPERVALU and Ron and Linda Yanke, has the large space needed to accommodate the gait research.

“We couldn’t do this on our campus. We couldn’t find a building that had this length to accommodate the research that will be done here,” said Kustra.

St. Luke’s President and CEO, Dr. David Pate, says the service provided by the lab wouldn’t typically be able to support itself in a hospital setting.

“We can share the resources, both human and physical, as well as do research collaboratively, so it’s a great advantage,” said Dr. Pate. “Boise State is very innovative. They have a lot of interest in research, particularly along the health care lines.”

Patients between the ages of 8 and 21, who are referred to the program by St. Luke’s Orthopedists, will first be examined at the Gait Clinic at St. Luke’s Elk’s Children’s Rehabilitation before being sent to the new analysis lab for assessment.

“It’s a great opportunity for everyone,” said Kustra. “I think it’s fair to say that the day’s going to come when we’re going to look back on this as the beginning of many, many research collaborations between St. Luke’s and its physicians and Boise State and its faculty.”

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