Health and Wellness by TetonValleyNews

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Health 2015

WELLNESS

Eating well on a budget When is a trip to the ER the right decision? Play with your food Fire on the brain 11 Facts about Eating disorders Teton Valley News empowering the community Health & Wellness

Health and wellness care for people of all shapes and seasons.

Driggs Health Clinic Open Monday – Friday 9 a.m. – 6 p.m. Saturday – Sunday 9 a.m. – 1 p.m. (208) 354-2302

Health & Wellness

Victor Health Clinic Open Monday – Thursday 9 a.m. – 5 p.m. Friday 9 a.m. – 4 p.m. (pediatric only) (208) 354-6307

www.tvhcare.org

7 I Too much, too soon When starting something new, take it slow

11 I To shake, or not to shake 12 I Top tips: eat well on a budget

18 I How do I keep my teen healthy and happy? 23 I Play with your food Make a plan for picky eaters

26 I When is a trip to the E.R. the right decision? 28 I Turning on the lights 31 I It's all mental Your body isnâ&#x20AC;&#x2122;t the only thing that should be in shape

34 I Got hurt? Donâ&#x20AC;&#x2122;t be too gung-ho on the road back

38 I Eating disorders 43 I Do you hate your ingrown toenail? 44 I [Canned] Snack Ideas Easy as 1-2-3

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The Teton Valley News

Health

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Publisher SCOTT ANDERSON _______________________________________________________ Managing Editor Stephen Henderson

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Staff Writer Scott Stuntz

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Chinese Medicine is NOT just about needles

Acupuncture • Nutrition • Herbal Medicine • NAET Allergy Elimination Tired of not feeling your best? Come see what Chinese Medicine has to offer.

Contributors

Erinn Butulis

Erin Jensen

Mark Menolascino

karson howard

Duane Mortenson _______________________________________________________

Advertising Director Meg Heinen Media Consultant Kristin Mortenson

_______________________________________________________

Art Director Amy Birch Graphic Design Amanda head

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Distribution Sharon Fox

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Lori Lloyd L.Ac., MSOM Diplomate of Oriental Medicine

208-920-0312

www.eoh-chinese-medicine.com

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Too much, too soon

When starting something new, take it slow Stephen Henderson Managing Editor

hen I flew to North Carolina this summer to spend some much-needed time at the beach, I was excited for it all: the warm water, surfing, sand castles and good food.

Health & Wellness

Heck, with my red-blood cell count high from living at elevation, I was even excited to exercise. Sea level is OK for a few things, I guess. One morning, I took off on a barefoot run along the beach and cruised through a few miles without much thought. Two days later, I did it again. That

evening, the bottom of my foot was causing me deep pain, and it didn’t go away.

As it turns out, feet aren’t good at sudden

The muscles in my feet weren’t used to running for long periods, barefoot, in the sand. What should have been a few quick forays had turned into long jaunts, and they just couldn’t take it.

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While it’s tempting to jump off the couch and go all-out, it’s relatively easy to pay attention,

take things slowly and build endurance.

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% 10

end the es recomm h c a o c y n Ma nt rule 10-perceild up to where o bu as a way t want to be. u yo

changes (yes, I normally run with shoes), and take time to adapt. The muscles in my feet weren’t used to running for long periods, barefoot, in the sand. What should have been a few quick forays had turned into long jaunts, and my feet just couldn’t take it. In general, the human body is capable of great things, but is easy to break if you’re not careful. Stress fractures, for example, are common in athletes who suddenly increase their activity by large margins. I remember stepping onto the high school cross-country team without training. That turned into weeks of excruciating shin splints. “Medically known as medial tibial stress syndrome, shin splints often occur in athletes who have recently intensified or changed their training routines,” the Mayo Clinic has published. “The muscles, tendons and bone tissue become overworked by the

increased activity.”

Sound familiar? The problem? Microtears in bones and muscle. Too hard, too fast.

The point is this: you don’t have to be a professional athlete to injure yourself. And no, I’m not talking about over-training in the olympic sense (lack of motivation, debilitating soreness, sickness). But hurting yourself in simple ways is easier than you think.

While it’s tempting to jump off the couch and go all-out, try to pay attention, take things slow and build endurance. For someone who has never been a runner, but would like to become one, starting off

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Medically known as medial tibial stress syndrome,

shin splints

often occur in athletes who have recently intensified or changed their training routines.

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Warm up, get your heart rate up, perhaps a little sweat forming on your brow, and then head into your workout.

by walking for a few minutes, running for an even shorter time, and walking again is a great approach. This is repeated gradually for a few weeks until you’re finally able to run a few miles without needing to walk. The same goes for other sports: don’t go lift weights for hours and hours if you haven’t picked one up in years. Don’t ski eight hours straight if you haven’t been skiing many hours consistently.

Here are three tips, gleaned from personal experience, the wisdom of friends and the wonder of the world-wideweb, to keep in mind when it comes to keeping your body healthy, no matter the sport. Because, let’s face it: it stinks to be out of commission. Too much, continued on page 8 Health & Wellness

Too much continued from page 7

1. Warm up and cool down

Properly warming up your body is a great way to stay loose and prepare your body for what’s coming. Warm up, get your heart rate up, perhaps a little sweat forming on your brow, and then head into your workout. When you’re finished, don’t finish cold-turkey. Take a few minutes to come back to your resting heart rate, and don’t forget to stretch. Although you might have learned to stretch before working out, studies have shown that stretching is most effective after all the work has been done. Then, refuel within 30 minutes.

2. Keep it to 10 percent

Many coaches recommend the 10-percent rule as a way to build up to where you want to be. If you’re cross-country-skiing 10 miles in a week (say roughly three miles, three times a week), don’t increase the following week’s length by more than 10 percent, or one mile. Gradually build on what you’ve done before and your body will adapt.

3. Listen to your body

IT’S THAT TIME OF YEAR AGAIN! Breast Cancer Awareness Month and the start of flu season are here. Getting screened for breast cancer and getting vaccinated against the flu are two great ways to stay healthy this fall.

Health & Wellness

The advice is simple, yet important: If it hurts, stop doing it. Many chronic injuries could be avoided by taking a rest day out of your week (a good practice, regardless) and speaking with your doctor, coach or teammate. Your understanding of pain (we’re not talking about normal soreness from muscles you’ve targeted during a workout) is crucial, too. Sudden pain could be the result of a pulled muscle, strain or sprain. Pain in places you haven’t focused on in your workout could mean your form is off or the surrounding muscles aren’t balanced. Pay attention to what your body is telling you. ●

Listen to your body

Cardiology

The advice is simple, yet important: If it hurts, stop doing it.

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DEPRESSION IS REAL TALK TO SOMEONE WHO CAN HELP The Teton Valley Mental Health Coalition wants to make your mental wellness a higher priority. We 6 r offe up to ng nseli FREE cou to those services fy. who quali

We are the #1 resource for all things related to mental health in Teton Valley. Our mission is to promote mental wellness through education, community action and coordination of resources. For more information or to make an appointment with a coalition counselor go to:

www.tetonvalleymentalhealth.com For immediate help, call the national suicide prevention hotline at 1-800-273-talk

Full-time local care for the diagnosis and treatment of heart problems Ellen Gallant, MD FACC, FSCAI

307 739 7690 Dr. Gallant is board-certified in cardiovascular disease, nuclear cardiology, and interventional cardiology. Prior to joining St. Johnâ&#x20AC;&#x2122;s, she practiced as a cardiologist in the Salt Lake City area. She attended Columbia University through medical school and trained at Columbia-Presbyterian Medical Center in New York City. She is a skier, cyclist, and climber.

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625 East Broadway

Jackson WY

307 739 6199

To shake, or not to shake?

Scott Stuntz H&W Staff

nutrition science, but Rempel said a good rule of thumb is that you here comes a time in every should eat at least 0.6 grams of active person’s life when protein for every pound of lean they have to ask themselves, body mass (LBM) each day. “Should I drink a protein shake?” or “Am I a protein-shake person?” It’s important to realize that LBM For some people these shakes are is different than your overall associated with gym-rats and weight. In the simplest terms, it “bros” and therefore they feel a is your total weight minus the little weird downing one after a weight from fat (some definitions differ). trail run. So for example, a 170 pound Preconceptions aside, man with 13 percent A protein shakes can body fat would have help many more good rule of 147.9 pounds of LBM athletes beyond thumb is that you and would therebody builders. should eat at least 0.6 fore need about 89 So, should you grams of protein for every grams of protein consider drinkpound of lean body mass every day. ing a protein (LBM). shake? If he ate a five __________________________ ounce chicken “You don’t have to Josh Rempel breast, that would be a big-time weight only get him just over a lifter or strength third of the way there, trainer to enjoy the benefits of adding a protein shake to about 35 grams out of the 89. That your day,” said Josh Rempel, co- protein content comes from USDA owner and trainer at Targhee numbers. Crossfit in Driggs. Besides being So if you don’t eat lots of highactive in crossfit, Rempel dirt protein foods every day, Rempel bikes and mountain bikes, and said, a shake is an easy way to sees many mountain athletes in make up that difference. And he said they don’t have to taste like his gym. sawdust. He said many active people do not take in enough protein to replace In the morning, Rempel mixes his the energy they burn biking, with granola, yogurt and dash of palm oil. He said it tastes like cake running or skiing. batter. And there are dozens of Yes, you get protein from what choices out there. He recommends you eat, but maybe not as much whey protein over soy or hempas you think and oftentimes, not based supplements. Whey is a nearly enough for those who are dairy product and there are even highly physically active. shakes that have all-organic inThere is always new research on gredients and the whey is sourced the subject, as is the case in all of from grass-fed cows. ●

Meditation. Intuition. Heart Connection.

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TOP TIPS:

eat well on a budget Erinn Butulis H&W Contributor

t doesn’t matter if you're a ski bum, a 9-5 worker, have a family or are between jobs; there will be times in life where it will be helpful to learn how to eat on a budget while maximizing the quality of your food and time.

15 + Winter Tips

• Read sales in the local grocery store paper, and plan accordingly

• Don’t go shopping hungry • Eat a hearty breakfast

• Pack snacks, wherever you go

• Prepare your own food as much as possible

• Buy fruits and veggies in season, or purchase frozen when on sale • Repurpose leftovers • Make a list and stick to it 12

Health & Wellness

• Get a customer card at your local grocery store

Budget continued on page 14 Stock Images

Health & Wellness

Budget continued from page 12

Read the unit price Unit prices vary from week to month. Sometimes the biggest can is not always the best deal. Or, it may be more cost-effective to purchase a family pack of meat and freeze the extras for later in the month.

Sneak veggies into everything

Adding spinach or dark leafy greens will keep you healthy and add vitamins and nutrients to your meal. Try adding veggies to mac 'n cheese, potato fritters, eggs, soups or any rice dish. Stock Images

Learn to cook Homemade bone broths and stocks can add nutrients and warmth to any dish.

Befriend a chef. Teton Valley has amazing chefs who know how to cook and how to keep restaurants in business by keeping the price margin on food down.

Google one-pot meals

Investing in a crock pot can save you money and time. By cooking cheaper cuts of meat, or meats with skin and bone a crock pot can bring out the flavor and tenderize the meat.

Cuisines like Asian, Indian, Mexican and Thai food are all easy to learn how to cook, and are delicious, too.

Grow your food Planning on sticking around for the summer? Make garden space out back, or volunteer with a local farm.

Health & Wellness

Local farms like Cosmic Apple Gardens, Full Circle Farm, and Snowdrift often have a volunteer, CSA (community shared agriculture), or work trade programs. In return for help on the farm throughout the summer months, you end up with a handsome helping of fresh organic food.

Buy in bulk

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Broulim’s has a “case lot sale” every year where you can purchase flats of canned goods. Items like beans, canned vegetables, soups and rice are more affordable in larger quantities. Budget continued on page 16

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Budget continued from page 15

Sacred Spaces LLC

Spiritual Counseling

~ for personal growth & healing

Design Consultation ~ for home & garden spaces

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Work at a restaurant Pick up a part-time or full-time gig at a local restaurant. Many restaurants in Teton Valley have free or employee meals, or at the very least discounted meal programs for their staff. Eat well, learn to cook, and pick up a little spare cash on the side.

Mary Wendell” Lampton

“

Find out more at sacredspacetetons.com or call me at 307.413.3669

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Grocery Essentials All of the items listed below cost less than $2 per serving. Having these staples on hand can help you save money and eat healthily.

• Protein Eggs, canned tuna, yogurt, natural nut butter, lentils, beans, chickpeas, chicken, cheaper cuts of meat. • Whole Grains Rice, popcorn, whole wheat pasta, whole wheat bread, popcorn, oats.

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• Fruit Grapes, apples, pears, oranges, bananas, frozen fruit when on sale, canned pumpkin.

• Vegetables Carrots, celery, onion, canned vegetables, canned tomatoes, frozen vegetables (especially when on sale), broccoli, dark leafy greens, beets (purchase with green leafy tops and add to soups, stews, rice dishes and eggs for extra nutrients) ●

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Physical

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How do I keep my teen healthy and happy? Erin Jensen H&W contributor

ometimes it might seem like we don’t have much influence on our teenagers – what do parents know, after all? But there are some things we can do that might gently nudge them towards health and wellness.

Exercise and nutrition

First, and perhaps most difficult, we can be good examples of healthy eating, regular exercise, and good sleep habits. Our kids might seem to be ignoring us, but they certainly

notice when we’re being hypocritical. Modeling the behavior we’d like to see in them is important. Be patient with yourself and them! Whatever our teens may eat when they’re away from home, we can provide healthy foods at home. There are a lot of different ideas about the ideal diet, but a good start is to introduce more vegetables and fruits and to try to make eating them a habit. If your kids are picky eaters, you might consider the books "The Sneaky Chef" and "Deceptively Delicious" by Jessica Seinfeld, good for sneaking veggies and fruits into favorite foods for kids of all ages.

Communication

An important part of health and wellness in teens is to maintain good communication with them. I’ve heard fellow parents of teenagers say that they like to bring up difficult or important subjects with their teens while they’re trapped in the car and can’t get away. And another way to have the opportunity to converse with your teen is to invite them on a walk or a hike with you. It’s great to exercise together and it’s great to have one-on-one time with them. Even if the conversation isn’t profound and soul-baring every time,

Teens continued on page 20

Health & Wellness

Teens continued from page 19

establishing the habit of being together without the usual distractions allows for opportunities in the future to discuss problems, questions, worries and hopes. If you are less athletic than your teen, you can also ask for their help in your own efforts to exercise regularly. I also recommend turning on favorite music from your youth and dancing around the living room as embarrassingly as possible, encouraging family participation, of course.

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Another way to have the opportunity to converse with your teen is to invite them on a walk or a hike with you.

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Screen time

It’s a good idea to limit video games and other screen time, including television and movies, as well as cell phone access. Encourage face-toface interaction between your teens and their friends – have your children Stock Image invite friends over for board games or to make food together or play some basketball. In my experience, a group of teenagers can be surprisingly good at finding things to do together that produce lots of laughter and fun. In these days of social media, it’s important for their wellbeing to foster real interaction between friends. .....................................................................................................................................

Sports

If your teen is not yet very physically active, you can encourage them to participate in a sport at school. Our family knows from experience that Cross Country and Track and Field are school sports that welcome all participants and focus more on individual improvement than on a student’s contribution to the team. As well as school sports, there are local dance studios, ski teams, ice hockey and many others.

Health & Wellness

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Body image

inally, when we’re thinking about health and wellness, it’s tempting to equate health with an ideal body. Our teens get plenty of messages from TV, movies, magazines, and the mall that tell them what an “ideal” body looks like, an ideal that is most often unrealistic and limited to a certain body type. We should be careful to foster a positive self-image in our teens and in ourselves, because they hear us when we criticize our bodies. How many of us look back at our photos from high school and realize how great we actually looked then? Our teens are in that stage now – wouldn’t it be great if they could be grateful for and happy about their legs that walk and run with ease, their arms and hands that lift and carry, push and pull, write, play a musical instrument or throw a ball? We want them to eat healthy food, exercise regularly, and sleep well, and we also want them to be happy and comfortable in their own skin. Our goal with our teens (and with ourselves) should be a healthy body and mind, and not necessarily six-pack abs or a thigh-gap at the expense of a positive self-image. It’s true that in practice, we may not have much influence on our almost-grown children. If our efforts don’t seem to be making much of a difference, we can keep hoping, praying, surrounding them with good vibes, and loving them unconditionally while they’re still living with us. If all goes as planned, there’s not much time before they leave for college, military service, jobs, or other endeavors, and I promise, we’ll miss them!

Erin and her husband, Jon, have raised six children in Teton Valley, two of which have already left the nest. ● TVN File Photo

Suicide warning signs

lthough our teenagers might be good at masking their true emotions, being aware of the warning signs of suicide can help us be ready to help friends and family members who are contemplating suicide. Warning signs include: • Talking about, making a plan, or threatening to complete suicide

• Previous suicide attempts • Withdrawal or isolation from friends, family, or school activities

• Changed eating habits or sleeping patterns

• Agitation, especially when combined with sleeplessness • Giving away prized possessions, making final arrangements, putting affairs in order

• Themes of death or depression in conversation, writing, reading, or art • Recent loss of a friend or family member through

death, suicide, or divorce

• Sudden, dramatic decline or improvement in schoolwork • Major mood swings or abrupt personality changes

• Feeling hopeless or trapped • Use or increased use of drugs (including alcohol)

• Neglect of personal appearance

• Taking unnecessary risks or acting reckless

• Loss of interest in favorite activities or hobbies

For more information, go to www.spanidaho.org or call the Idaho Suicide Prevention Hotline at 1-800-273-TALK (8255). The hotline is not just for emergencies! ●

Idaho Suicide Prevention Hotline 1-800-273-TALK (8255)

Call this number if you are lonely, depressed, in crisis, or thinking about suicide, or if you are concerned about a friend or family member in any way. You can also call this number for information about suicide prevention and local mental health providers. It is not just for emergencies! Staff are ready to listen and talk!

Teton Valley also has local resources. Visit www.tetonvalleymentalhealth. com for more information.

Health & Wellness

21 Stock Image

PLAY

with your food

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Health & Wellness

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Make a plan for picky eaters Erinn Butulis H&W Contributor

Getting kids to eat healthy food and enjoy it is always a challenge. Here are a few ways you can make it easier on them, and on yourself.

be a Role Model

At a young age children will develop eating behaviors from role models around them, including parents, family, siblings and friends. The good news

is, as a parent, you have the opportunity to decide what foods to buy.

Kids will often ask for less nutritious foods they have been exposed to that are high in sugar and sodium, like pizza, french fries, cookies and chips. By having healthy snacks stocked in the cabinets you and your children will grow to eat what is available. Starting with healthy habits at a young age and trying a variety of foods, children will be more

Play with your food continued on page 24 Health & Wellness

Start healthy eating habits while children are young. Food preferences start in fetuses as early as 21 weeks old.

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Play with your food continued from page 23

inclined to try and enjoy a variety of foods as their taste buds develop. Food preferences start as young as 21 weeks; fetuses can determine full flavors and smells through their developing senses.

Picky Eaters

If a child does not like a food, try exploring different shapes,

sizes, preparations and homemade dips. By repetitive exposure to foods that are nutritious but not immediately appealing (5-10 times), a child may grow to enjoy foods and become familiar with tastes.

Keep Sweets In Check

Don’t ban sweets completely, but make sure to limit sugar. Using sweets and food as a bribe can cause the development of stress eating habits and anxiety around food and mealtimes. Children will begin to associate healthy foods with sugary foods, placing a higher value on sweets.

Tips:

• Avoid sugary drinks—instead make fruit-infused waters • Reduce processed foods—instead, make your own homemade version of granola bars, popsicles and snacks • If sweets have been used as a reward in the past, try switching to stickers, or playtime that gets them moving and active 24

Health & Wellness

• If a child has a favorite snack

that is unhealthy don’t ban it; reduce it to only once in awhile

• The standard maximum intake of sugar for a child is 3-4 teaspoons per day, or 12-16 grams depending on age

Get involved Recruit your child’s help. Children love to get their hands messy. Shopping and cooking are an opportunity to teach kids about how to shop, what to buy, what’s nutritious and how to prepare food. Kids love to use blenders, prep muffin tins, add ingredients and cut vegetables and fruit with a child-safe knife

Tips:

• Serve a variety of bright colored foods • Change it up—Tired of apple wedges? Make fruit kabobs with multiple colors, and foods • A change in presentation can mix it up and pique interest

Make it fun • Cut foods into shapes with cookie cutters • Turn food into their favorite characters or animals • Make a veggie superhero, and name it! • Make art with food scraps, the ends of celery dipped in paint make beautiful flowers

Dip it Kids love to dip! Create a variety of healthy homemade dips like: • Bean dips • Vegetable dips • Fruit yogurt dip • Fall pumpkin dip • Store-bought dressings tend to be loaded with additives, sugars and are high in sodium. Don’t have a lot of time? blend olive oil with fresh herbs, a pinch of lemon and salt and pepper.

Taste. Test. Talk!

Try talking about foods with your children to learn about how they interact with food, what they like, why they like it, or why they don’t like it. Create a worksheet (see below) and fill out each item together, or start a conversation. ●

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Food

Color

Shape

Texture

Flavors

Like/Dislike, Why?

Name the foods you are eating.

Dark, Light, ROYGBIV, Multiple Colors, Vibrant, Dull

Chunky, Flat, Round, Stringy, Long, Short

Bumpy, Chewy, Creamy, Crunchy, Crumbly, Dense, Flaky, Fluffy, Greasy, Gooey, Juicy, Light, Mushy, Smooth, Soft

Bitter, Sour, Salty, Sweet, Spicy

Ask what is liked or disliked about a food and why! Think about how many times this food has been introduced, and how it can be improved.

Health & Wellness

When is a

trip to the E.R. the right decision?

e’re especially prone to consider emergency room visits in the middle of the night. Let’s say you or a loved one woke up with a bad cough, a pounding headache or worse – chest pain. It can be a nerve-wracking process trying to decide whether or not certain pains and discomforts warrant an immediate trip to the emergency room. Teton Valley Hospital’s Duane Mortenson, emergency room is open 24 PA-C hours a day 7 days a week to handle and assess urgent needs, and it is a necessary service to offer. Other clinics throughout the valley offer urgent care, as well. Driggs and Victor Health Clinics, open weekdays and Saturdays, are there to handle your less urgent, though no less important, healthcare needs. Trips to the ER can be expensive and are sometimes unnecessary, but you can only know the difference if you’re tuned in to what to look for. 26

Health & Wellness

The National Laboratory of Medicine offers these guidelines:

When to call 9-1-1

Before driving yourself to the ER, consider whether any of the following apply. If so, dial 9-1-1 and ask for help. • Choking

• Stopped breathing

• Head injury with passing out, fainting or confusion

• Injury to neck or spine, especially if there is loss of feeling or inability to move

• Electric shock or lightning strike

• Severe burn

• Severe chest pain or pressure

• Seizure that lasted 3 to 5 minutes

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Duane Mortenson, PA-C Teton Valley Health Care

Head to the emergency room or call 911 if you experience: • Trouble breathing

• Passing out, fainting

• Pain in the arm or jaw

• Unusual or bad headache, especially if it started suddenly • Suddenly not able to speak, see, walk or move • Suddenly weak or drooping on one side of the body • Dizziness or weakness that does not go away

• Inhaled smoke or poisonous fumes

• Sudden confusion • Heavy bleeding

• Possible broken bone, loss of movement, especially if the bone is pushing through the skin • Deep wound

• Serious burn

• Coughing or throwing up blood

• Severe pain anywhere on the body

• Severe allergic reaction with trouble breathing, swelling, hives • High fever with headache and stiff neck • High fever that does not get better with medicine • Throwing up or loose stools that do not stop

• Poisoning or overdose of drugs or alcohol

Medical Vending Machine If you find you’re in need of some pediatric Tylenol, condoms, allergy medications or bandages at an hour or day when stores are closed, come by Teton Valley Hospital and use our 24-hour medical vending machine to get what you need when you need it. For more information about Teton Valley Health Care, Teton Valley Hospital or Driggs and Victor Health Clinics, visit tvhcare.org. ●

• Suicidal thoughts • Seizures

Make a clinic appointment if you have minor injuries such as minor cuts or burns, sprains or a sore throat, for example.

It’s always a good idea to follow your instinct in these situations, and don’t hesitate to call 9-1-1 or come in to the emergency room if you feel it is what you need to do.

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Feet Hurt? No need to suffer.

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Turning on the lights Mark Menolascino MD, MS, ABIHM, ABAARM, IFMCP Health & Wellness contributor

or years I’ve been giving presentations at medical conferences, and one of the things I tell roomfuls of inspired doctors is this: heart disease and Alzheimer’s disease are the same thing. Sure, the physical symptoms of the diseases are different, and the pathology of a person who has died from a heart attack will be different from a person who has died of Alzheimer’s. But if you turn back the clock on these two individuals and look at their health over a lifetime, chances are that both have some key genetic similarities and that they both follow a very similar decline in vascular health— an increase of chronic, systemic inflammation over many years, increased oxidative stress and mitochondrial dysfunction leading to reduced oxygenation of vital organs, and eventually organ dysfunction and failure. The vast majority of the risk factors that cause these diseases are the same as well, and we’re exposed to these risk factors at every turn. Perhaps more than any time in history, our food, our lifestyle and our environment and our genes have turned our bodies and minds into some perverse experiment on how many physiological insults a human body can take before succumbing to chronic disease.

On the brighter side, technology has given us ways to look deep into the cellular health of an individual to see if their systems are showing vulnerabilities to disease. We can also see, much more clearly than ever before, what biochemical and biophysical factors increase or decrease resistance to disease. The resulting revelations are so profound that we’re discovering ways to drastically reduce the occurrence of diseases as costly as Alzheimers and as lethal as heart disease. We’re on the cusp of a revolution in human health—and it all stems from lifestyle. The connection between lifestyle and chronic disease is so clear that it begs the billion-dollar question: If the prevalence of the disease that kills the most people—heart disease—and the disease that costs us the most money— Alzheimer’s—can both be dramatically reduced through changes in lifestyle, then why are these disease still costing society so dearly?

The answer is complex, but at its root, the reason is in our own love of immediate gratification. Our society wants cures,

methods to get rid of a and holistic, integrative, disease after it has taken functional medicine— have moved close over a body. We want to take a pill and be healed, enough together to join and we’ve invented some forces in the quest to prevent and successamazing medications in fully treat chronic the process. But with chronic diseases, by the disease. There are two time an illness has scientific breakthroughs Dr. Mark reached a diagnosable at the heart of this Menolascino medical condition, it is potent new collaborausually too late, no matter what tion: drugs are taken and how much money is spent. To make matters The first is epigenetics, the study worse, we’ve put all our eggs in the of how our genes respond to our basket of acute care and drug treat- lifestyle, diet and environment. ments. Don’t get me wrong; acute With technology that allows us to care and pharmaceuticals are in- see the epigenetic outcome of the credibly beneficial, some of the individual puzzle pieces of genetic most important developments in code, we have learned that parts of the history of mankind. But we’re the code can be, in essence, turned finding that they have severe limi- on or off by environmental influtations when it comes to preventing ences and how we feed and care for chronic illness—and in some cases our bodies. well-intended drug treatments even accelerate the development of The second is the development of biomarker technology. Rather than chronic disease. assessing a patient using just a few As it turns out, our best weapon biomarkers like blood pressure, against chronic disease is not drugs, pulse, and a simplified cholesterol but information—information calculation as we have for the last about the individual’s biochemistry, 40 years, we are able to consider a genetics, lifestyle, diet and nutri- telling array of indicators including tional sensitivities, deficits and genetic individuality, oxidative excesses. stress markers, specific fats, metaThe fundamentals of chronic bolic balance, systemic inflammadisease prevention are not new. tion, arterial plaque buildup, nutriPhysicians focused on a whole- ent deficiencies and excesses and person, lifestyle approach to health even the on-or-off binary behavior have been trying to get the world’s of thousands of fragments of genetic attention for years, and this ap- code and their unique patterns in proach has resulted in patients who each individual. were gravely ill going on to live long, happy, healthy lives. I am not alone. What I try to do every day is understand very complex problems and deliver care in a simplified, individualized format to give people a more clear understanding of how to take control of their health and vitality. It is my hope that we can influence individuals who will then influence the medical establishment which will in turn influence industry and government, and ultimately help our culture move toward a healthier way of life. What is new is that two traditionally separate schools of medicine— clinical, evidence-based medicine

Essentially, we’ve turned on the lights of individual physiology. We can now see why the results of lifestyle treatments can be superior to drug treatments, and we can explain why we must invest at least as much in sustaining health as we do in curing sickness. The experimental and yet effective programs orchestrated by physicians all over the world, combined with biomarker technology giving us measurable proof that a lifestyle that soothes genetic messaging and reduces systemic inflammation results in an increase in vitality and a reduction in the biomarker indicators of chronic disease risk. ●

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Dayne Toney demonstrates a sumo squat inside Targhee Crossfit in Driggs.

It’s all mental

Your body isn’t the only thing that should be in shape

Scott Stuntz H&W Staff

H&W Photo/Scott Stuntz

ayne Toney is the co-owner of Targhee Crossfit in Driggs and has to be in great shape to lead classes and keep up on a busy schedule. However, even though she grew up with personal trainers and going to “speed camps,” her first Crossfit class opened her eyes. “My first workout, I obviously couldn’t do push-ups,” she said. Instead she had to scale the exercise, or

change it to fit how strong she was. She leaned against the wall and did inclined push-ups. Even then, she drove herself to the limit.

“I was an all-star athlete growing up and I thought, well if I’m an all star athlete in all these sports, I’ll be an all-star athlete in Crossfit,” she said.

When you don’t live up to the standards that you set for yourself, it can mess with your head. That was true for Toney who grew up in competition and was used to being at the top of any group.

“In any grueling physical activity you tap into that aspect,” she said. “When things get hard, are you going to keep going or are you going to give up?”

“I was pretty young when I started, early 20s,” she said, “and there were my friends’ moms who were crushing pull-ups, crushing push-ups.”

When you focus on one sport, you’re body becomes specialized for the specific movements in that sport. So if you get outside of that comfort zone, you have plenty of work to do. In those cases, mental grit is key.

It's all mental continued on page 31 Health & Wellness

H&W Photos/Scott Stuntz

Left: Toney flexing years ago, before beginning Crossfit. Below: Athletes work out inside the gym. Facing page: Toney overseeing a class at Targhee Crossfit.

It's all mental continued from page 31

You just won Peirre’s Hole, what’s next? There’s always someone better than you, there is no roof. __________________________________

Dayne Toney, Targhee Crossfit co-owner

Health & Wellness

However just pushing yourself through any amount of pain and hurting yourself is not the mark of a mentally fit athlete.

“You can be mentally tough and then you’re in the hospital the next day, ” Toney said.

She said someone who’s truly mentally tough will push their limits but will also hold themselves accountable. That means keeping good form and not going to “failure,” or pushing yourself so hard that you can’t complete a workout.

Toney said instead of collapsing, mentally collected competitors learn to rest only when they need to, and to “rest quickly,” and return to work.

Toney said a quote she took and modified from Mountain Athlete, a gym she trained at in Jackson, explains that, “mental fitness

doesn’t remove the pain. To say so would be to romanticize it as some magical force, but rather it is the ability to block out all other time but the present and to focus totally on that one single moment and that one single rep and every inch of every movement, that every ounce of breath be made into an experience in and of itself, is an invaluable skill.” When you gain experience as an athlete, Toney said, you build confidence in knowing what you’re capable of and then use that self-assurance to push past your limits.

She said in Crossfit that kind of personal growth is continual. That means after conquering inclined push-ups, you can transfer to push-ups on your knees, then true pushups and even push-ups with weights on your back.

That process isn’t confined to the gym.

“You just won Peirre’s Hole, what’s next? There’s always someone better than you, there is no roof,” she said.

Athletes can stall, can reach plateaus where that process of growth can slow or stop.

“If you’re stuck there’s always a way out,” she said. “If you’re stuck and you continue to stay there, you’re just making excuses.” However, you can push yourself too hard, mentally as well as physically.

If you’re stuck there’s always a way out. If you’re stuck and you continue to stay there, you’re just making excuses. __________________________________

Dayne Toney, Targhee Crossfit co-owner

Toney said she was angry at herself that she couldn’t link together two “muscle-ups,” an exercise where she hangs from a pair of Olympic rings and pulls herself on top of them, with arms locked.

Her co-owner at Targhee Crossfit, Josh Rempel, reminded her that, just a few months ago, she couldn’t do a single muscle-up, let alone link two together. Toney said sometimes she gets caught up in how she's improving and forgets how far she's come.

She said you have to develop a sort of restless satisfaction, recognizing how much work you have put in and how much you have accomplished without feeling so content that you don’t keep striving for improvement. That balance is key for a mentally fit athlete, and means pushing hard enough to get stronger, but not so hard that you hurt your body or scare yourself. Toney said back when she started Crossfit, there was a moment when she became strong enough to finally do her first real pushup. Her next thought was,“I did my first pushup. Can I do 10 in a row?” ●

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Got hurt? Donâ&#x20AC;&#x2122;t be too gung-ho on the road back Scott Stuntz H&W Staff

Getting hurt stinks, and getting hurt in the middle of an already short Teton Valley summer stinks even worse. I found that out when my knee became well acquainted with a sharp rock while I biked down the Mahogany Creek trail. 34

While that was painful, the days following the crash were worse, as I hobbled around on crutches, wishing I could be back on the bike. In my

Health & Wellness

I say this over and over, everyday, Your treatment is only as good as your diagnosis. ____________________________________________________

Dan Streubel, owner, Streubel Physical Therapy.

H&W Photo/Scott Stuntz

Lea Colasuono works on a treatment for knee pain at Streubel Physical Therapy.

case I was remarkably lucky that while I had a partially torn tendon, a deep cut and a chipped bone, my knee-joint itself came through surprisingly well. Around a month later my knee was basically healed up, but that wasn't the end of the recovery process.

I was lucky. Aside from some pretty fantastic levels of pain, and losing a month of prime singletrack riding, I came out the end of everything pretty much intact. However if I didn’t manage my own recovery properly, even with a good doctor and great physical therapist, I could have cursed myself with chronic knee pain for months or years. Of course, as with most serious injuries, physical therapy is the first step. I went with Streubel Physical Therapy, which, besides being well-known in the valley, was in easy hobbling distance of my house.

It turns out that I got lucky in another way. My pain came from an obvious trauma. That’s unlike chronic pain, which can be just as debilitating, but whose source is sometimes hard to track down. “I say this over and over, everyday,” said owner Dan Streubel. “Your treatment is only as good as your diagnosis.”

If you don’t have blood running down your leg, it's sometimes easy to skip getting medical help, at the emergency room or elsewhere. Streubel said there is a lot of research available on the internet for sportsrelated injuries, but all of that material doesn’t help if you don’t know what the real problem is.

Once you know what is wrong and get into physical therapy (PT), there are ways your recovery can slow down or get off track, such as not doing the exercises given to you

at PT. I have to admit, that one’s from personal experience. One of the most severe dangers is if a patient tries to jump back into their sport too early. Streubel said that can turn a traumatic injury into chronic pain. Even worse, re-injury is a possibility.

“If you have an ACL tear and are playing basketball again at six to eight weeks and re-tear,” he said, “that’s epic.” Streubel calls that a physical therapist’s, orthopedic surgeon’s and patient’s worstcase scenario. It makes the treatment and recovery much harder.

He said he sees serious athletes have trouble giving up their sports for a while to let their injuries heal.

“How do you re-allocate your life when you Get hurt? continued on page 36

Health & Wellness

Dan Streubel shows a patient how to bend during an exercise.

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Got hurt? continued from page 35

take that away,” he said. “That’s really tough.”

If you have a successful physical therapy experience, that doesn’t mean your performance will be back to 100 percent. Mark Tschampl is the director of the health and wellness center for the 366th Medical Group at the Mountain Home Air Force base outside of Boise. When service members can’t meet their physical requirements, they’re sent to Tschampl. In his line of work, he sees plenty of injuries holding people back.

“Every type of injury you could name, we’ve had walk through the door,” he said, “including gunshots.”

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PT helps restore the “full functionality” of an injured joint but the muscles around it are not always back up to full strength. That means muscles can be imbalanced, with one strengthening to make up for a muscle that has atrophied after the injury. If those imbalances aren’t cor-

rected, Tschampl said, pain can last for years. And he’s helped service members who were hurt years ago and still have lingering pain get back to fighting strength. That usually means a specially tailored exercise plan to strengthen the hurt limb or area. “You have to force yourself to use it,” he said. However, that doesn’t mean that you should go all out, Tschampl said.

He said properly scaling an exercise, adjusting weight and intensity, as well as modifying the movement itself is key to a good recovery. When PT is finished, Tschampl said, some people expect themselves to be able to do everything they could before an injury. Especially for athletes or former athletes, he said, who are used to “sucking it up”, going too hard, too fast is a mistake that you can pay for later in life.

“You have to check your ego and expectations at the door, because they have no role in injury recovery,” Tschampl said. ●

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Health & Wellness

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“Why does it matter?”

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“Real ly, I’m OK.”

Eating Disorders

Stephen Henderson Managing Editor

Most of us love a good meal (and, hopefully, a good workout) and we aren’t overly concerned with our weight. But we probably know others who have struggled (and continue to struggle) with all kinds of bodyimage disorders, some to unhealthy extremes. What if we took a step back and placed ourselves in that predicament? Would we know what to do, let alone recognize we needed help in the first place? I recently did a simple Google search for, “How do I know if I have an eating disorder?” The first link brought me to a quick survey of my eating history. I clicked through it as if I had a moderate problem with limiting my food intake and often thought about how to get thinner. Here’s what I got: “You may be at risk for disordered eating,” it said. And then, the next line.

“Your answers also indicated that you might 38

Health & Wellness

be at risk for suicide.” Woah.

Turns out, the link between eating disorders and depression is close. Around half of all women who have eating disorders also show most symptoms for depression, and many men do too. Gone are the days of oversimplification, of saying all women want go to extremes because they look at magazine covers and all men want to be the next Hasselhoff. Eating disorders are more complicated than that, and researchers still don’t understand all of their underlying causes. Everything from psychological, interpersonal, biological and social factors have been shown to affect those with eating disorders. Childhood teasing might play a big factor in later eating disorders, depression has been shown as very common among women and girls who struggle, and several imbalances in the brain could be linked to someone’s inability to police their own eating habits in healthy ways. “In the United States, 20 million women and 10 million men suffer from a clinically sig-

nificant eating disorder at some time in their life, including anorexia nervosa, bulimia nervosa binge eating disorder, or EDNOS (eating disorder not otherwise specified),” the National Eating Disorders Association’s website says.

Eating disorders affect men and women around the world, including those in our area. Here are some signs that you or someone you know could be living with an eating disorder:

Anorexia nervosa

What it is: Commonly referred to as “anorexia” (an-oREK-see-uh), it is an eating disorder characterized by an abnormally low body weight, intense fear of gaining weight and a distorted perception of body weight. People with anorexia place a high value on controlling their weight and shape, using extreme efforts that tend to significantly interfere with activities in their lives. To prevent weight gain or to continue losing weight, people with anorexia usually se-

verely restrict the amount of food they eat. They may control calorie intake by vomiting after eating or by misusing laxatives, diet aids, diuretics or enemas. They may also try to lose weight by exercising excessively. Signs of Anorexia Nervosa: • Physical signs and symptoms of anorexia may include: • Extreme weight loss • Thin appearance • Abnormal blood counts • Fatigue or insomnia • Dizziness or fainting • Bluish discoloration of the fingers • Hair that thins, breaks or falls out • Soft, downy hair covering the body • Absence of menstruation • Constipation • Dry or yellowish skin • Intolerance of cold • Irregular heart rhythms • Low blood pressure • Dehydration • Osteoporosis • Swelling of arms or legs Other emotional and behavioral signs and symptoms related to anorexia may include: • Preoccupation with food • Refusal to eat • Denial of hunger • Fear of gaining weight • Lying about how much food has been eaten • Flat mood (lack of emotion) • Social withdrawal • Irritability • Reduced interest in sex • Depressed mood • Thoughts of suicide

When to see a doctor Anorexia, like other eating disorders, can take over your life. Unfortunately, many people with anorexia don’t want treatment, at least initially. Their desire to remain thin overrides concerns about their health. If you have a loved one you’re worried about, urge her or him to talk to a doctor. If you’re experiencing any of the problems

listed above, or if you think you may have an eating disorder, get help. If you’re hiding your anorexia from loved ones, try to find a confidant you can talk to about what’s going on.

Red flags to watch for It may be hard to notice signs and symptoms of anorexia because people with anorexia often disguise their thinness, eating habits or physical problems. If you’re concerned that a loved one may have anorexia, watch for these possible red flags: • Skipping meals

• Making excuses for not eating

• Eating only a few certain “safe” foods, usually those low in fat and calories

• Adopting rigid meal or eating rituals, such as spitting food out after chewing

• Cooking elaborate meals for others but refusing to eat • Repeated weighing or measuring of themselves

• Frequent checking in the mirror for perceived flaws • Complaining about being fat • Not wanting to eat in public

• Calluses on the knuckles and eroded teeth if inducing vomiting • Covering up in layers of clothing

Complications Anorexia nervosa can have numerous complications. At its most severe, it can be fatal. Death may occur suddenly — even when someone is not severely underweight. This may result from abnormal heart rhythms (arrhythmias) or an imbalance of electrolytes — minerals such as sodium, potassium and calcium that maintain the balance of fluids in your body. Other complications of anorexia include: • Anemia • Heart problems, such as mitral valve prolapse, abnormal heart rhythms or heart failure • Bone loss, increasing risk of fractures later in life • In females, absence of a period • In males, decreased testosterone • Gastrointestinal problems, such as constipation, bloating or nausea • Electrolyte abnormalities, such as low

“I’m just w

atching m y weight .”

blood potassium, sodium and chloride • Kidney problems • Suicide

Ask yourself: • How long have you been worried about your weight? • Do you exercise? How often? • Have you found any other ways to lose weight? • Are you having any physical symptoms? • Have you ever vomited because you were uncomfortably full? • Have others expressed concern that you’re too thin? • Do you think about food often? • Do you ever eat in secret? • Have any of your family members ever had symptoms of an eating disorder or been diagnosed with an eating disorder

Bulimia nervosa

Bulimia (boo-LEE-me-uh) nervosa, commonly called bulimia, is a serious, potentially life-threatening eating disorder. People with bulimia may secretly binge — eating large amounts of food — and then purge, trying to get rid of the extra calories in an unhealthy way. For example, someone with bulimia may force vomiting or engage in excessive exercise. Sometimes people purge after eating only a small snack or a normal-size meal. Bulimia can be categorized in two ways:

• Purging bulimia. You regularly self-induce vomiting or misuse laxatives, diuretics or enemas after bingeing. • Nonpurging bulimia. You use other methods to rid yourself of calories and prevent weight gain, such as fasting, strict dieting or excessive exercise.

Symptoms: • Bulimia signs and symptoms may include: • Being preoccupied with your body shape and weight • Living in fear of gaining weight • Feeling that you can’t control your eating Eating disorders continued on page 40 Health & Wellness

u “I’m serio

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Eating disorders continued from page 39

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behavior • Eating until the point of discomfort or pain • Eating much more food in a binge episode than in a normal meal or snack • Forcing yourself to vomit or exercise too much to keep from gaining weight after bingeing • Misusing laxatives, diuretics or enemas after eating • Restricting calories or avoiding certain foods between binges • Using dietary supplements or herbal products excessively for weight loss

When to see a doctor: If you have any bulimia symptoms, seek medical help as soon as possible. If left untreated, bulimia can severely impact your health. Talk to your primary care provider or a mental health provider about your bulimia symptoms and feelings. If you’re reluctant to seek treatment, confide in someone about what you’re going through, whether it’s a friend or loved one, a teacher, a faith leader, or someone else you trust. He or she can help you take the first steps to get successful bulimia treatment.

Red flags that family and friends may notice include: • Constantly worrying or complaining about being fat • Having a distorted, excessively negative body image • Repeatedly eating unusually large quantities of food in one sitting, especially foods the person would normally avoid • Not wanting to eat in public or in front of others • Going to the bathroom right after eating or during meals • Exercising too much

• Having sores, scars or calluses on the knuckles or hands • Having damaged teeth and gums

Bulimia may cause numerous serious and even life-threatening complications. Possible complications include: • Dehydration, which can lead to major medical problems, such as kidney failure • Heart problems, such as an irregular heartbeat or heart failure • Severe tooth decay and gum disease • Absent or irregular periods in females • Digestive problems, and possibly a dependence on laxatives to have bowel movements • Anxiety and depression • Misuse of alcohol or drugs • Suicide

Getting help: Do any of the above scenarios apply to you? Visit your doctor and speak about your concerns. They can help you be healthy again. The National Eating Disorders Association’s free Information and Referral Helpline is a safe and confidential place to ask questions, find support and receive free information and referrals. We are available Monday, Wednesday, Friday 9 a.m.-5 p.m. Tuesday and Thursday 9 a.m-8 p.m. Eastern Time. Our volunteers receive intensive training on eating disorders, and are here to guide you! The NEDA Helpline can be contacted at (800) 931-2237, info@ nationaleatingdisorders.org, and through our click-to-chat feature on our website at www.nationaleatingdisorders.org.

Information courtesy of the Mayo Clinic

11 Facts about eating disorders

1. Eating disorders are categorized as mental illnesses where there is an unhealthy relationship with food. People with eating disorders often struggle with body image and disrupts their normal activities with unusual eating habits to alter their appearance. 2. There are 3 main eating disorders: Anorexia Nervosa, fear of gaining weight or becoming fat, Bulimia Nervosa, the act of binge eating then purging or vomiting, and Binge Eating Disorder, eating until uncomfortably full in one sitting. 3. Eating disorders can be genetic or caused by psychological issues like coping skills, control issues, trauma, family trouble or social issues. Each type of eating disorder has many possible causes.

4. Approximately 24 million people in the U.S. struggle with an eating disorder. Almost 50% of these people also meet the criteria for depression. Post encouraging messages in your school bathroom to boost your classmates’ self-esteem and brighten their day. Sign up for Mirror Messages.

5. A mere 10% of people with eating disorders receive treatment, and of those only 35% seek treatment from a facility that specializes in

“I ca n't go up a s i

ze.”

eating disorders.

6. In a college campus survey, 91% of the women admitted to controlling their weight through dieting. 22% said they dieted “often” or “always.”

7. Eating disorders have the highest mortality rate of any mental illness. For women ages 15 to 24, the mortality rate of anorexia is 12 times higher than any other cause of death. 8. More than 50% of teen girls and nearly 33% of teen boys admit to using unhealthy methods to control their weight including smoking cigarettes, skipping meals, fasting, vomiting, or taking laxatives. 9. An estimated 25%t of college-age girls resort to bingeing and purging to manage their weight. 58% of the studied girls felt social pressure to maintain a certain size.

A holistic approach to rehabilitation and healing

10. Men make up 10 to 15% of the population with anorexia and bulimia, but are the least likely to seek help due to the gender stereotypes surrounding the disorders.

11. 69% of girls ages 10 to 18 confirm that photographs of models and celebrities in magazines inspired their desired body shape. ● Courtesy www.dosomething.org

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Health & Wellness

Dr. John Toenjes, D.D.S. Se habla espanol

Dr. Gabe Brizzee, D.D.S.

Dr. Drostan Orme, D.D.S.

October 2015

Words on Wellness events Stock Image

Do you hate your ingrown toenail?

Karson Howard, DPM of Pocatello Podiatry H&W contributor

was online yesterday and came across the sales pitch for X-ACTO Knives which says they “are precision designed to deliver the sharpest, most accurate cut on your hobby, craft, and art projects.” I laugh because I didn’t see them suggesting use of this blade for an accurate cut on your body. Yet, it’s surprising how many patients have admitted to using this tool to dig out the ingrown borders of their painful toenails. This is just one of the many different home treatments I have heard about.

When a toenail is ingrown, it is curved and grows into the skin, usually at the nail borders (the sides of the nail). This “digging in” of the nail irritates the skin, often creating pain, redness, swelling, and warmth in the toe. If an ingrown nail causes a break in the skin, bacteria may enter and cause an infection. How do you know if it’s infected? Usually there is drainage and a foul odor, increased redness and warmth. Oh, and of course, it’s going to hurt a lot. But people are amazing in what they toughen themselves through. I know many patients that come to my office many decades after having fought ingrown toenails, only to find out that there is a simple safe in-office procedure that will permanently resolve their ingrown toenail problem. Almost always after the visit, they mention how they wish they had known about this technique 20 years ago.

Ingrown toenails will show up at random times. I’ve seen this problem in both a one month old infant and a 98 year old patient. Sometimes it’s a recent change in activity. Other times it’s due to new shoes not fitting right. As the foot changes over many years, the pressure put on the toenails can change as well. For younger children, there is also

a good portion of patients that suffer simply because of genetics. But last of all, sometimes we inflict this ourselves by the way we cut the nail. Here are some tips to avoid ingrown toenails:

Tip #1 Trim toenails properly. Trim toenails in a fairly straight line, and don't cut them too short.

Tip #2 Make sure shoes fit. Shoe width is more important than length. Make sure that the widest part of the shoe matches the widest part of your foot.

Tip #3 If a painful ingrown toenail develops, you can reduce the inflammation by soaking the foot in room-temperature water and gently massaging the side of the nail fold. Tip # 4 The only proper way to treat an ingrown toenail is with a minor surgical procedure at a doctor's office. You should never try to dig the nail out or cut it off. These dangerous "bathroom surgeries" carry a high risk for infection.

The fancy name for the procedure is called a matrixectomy. The procedure takes about 10 minutes. Once the toe is numb, there is no more pain. I remove the border that is ingrown back under the base of the toenail where it grows. After it is removed, I apply an acid which in essence creates a burn and destroys only this small part of the nail. The rest of the nail is safe and will always grow. If I didn’t put this medicine in, the toenail would grow back, and it’s almost a guarantee to grow back ingrown. This technique is a great long -term solution, and the after-care is simple with minimal pain afterward. You'll be back to regular activities within 1-2 days. This is a great solution to these painful toenails, and I say this last part, because I too underwent this procedure over 15 years ago. I've never had an ingrown toenail again. ●

Cultivating Mindfulness in Your Daily Life Joseph Goldstein Tuesday, October 6, 2015 7:00-8:30 pm Sagebrush Ballroom, Spring Creek Ranch Free; tickets available at the St. John’s Wellness Department After a Suicide: From Bewildered Grief to Determined Action Joanne L. Harpel, MPhil, JD Thursday, October 22, 2015 7:00-8:30 pm Jackson Hole Middle School Commons Free; tickets available at the St. John’s Wellness Department Need Health Insurance? Wyoming 2015 Affordable Care Act Update Panel includes representatives from WinHealth and Blue Cross Blue Shield of Wyoming, and Lou Hochheiser, MD, CEO of St. John’s Medical Center Thursday, October 29, 2015 6:00-7:00 pm Teton County Library

tetonhospital.org/wellness 625 E. Broadway Jackson WY 307 739 7244 Health & Wellness

(Canned)

Snack Ideas

Easy as 1-2-3

Stock Image

hen you’re snacking, it can be tempting to skip the fuss and grab an unhealthy bite on-the-go. Keeping healthy and convenient snacks at the ready helps you stay disciplined without sacrificing taste and enjoyment.

These three-step healthy snack ideas show how easy it can be to serve up a variety of tasty treats in just a few minutes while adding more fruit to your diet. Make the most of your snacking experience with this advice:

1. Stock the pantry with versatile options that let you prepare a range of snacks, from sweet to savory combinations. Choose options such as jarred fruit, which is easy to store and offer quick options for fruit that may be out of season. 2. Look for quick solutions that help trim prep time and skip the cutting, peeling and mess.

3. Some brands even help you avoid worrying about waste or spoilage with convenient, re-sealable lids that let you use what you need for a single serving and save the rest for later. Courtesy of Family Features

Health & Wellness

-Stick Banana Split On-A Serves: 1

pineapple • 1/2 cup jarred d ne ai dr , ks chun s ke, cut into 6 cube • 1 slice pound ca s na, cut into 4 slice • 1/4 small bana uce ttled chocolate sa • 2 teaspoons bo g Courtesy Image ht whipped toppin • 2 tablespoons lig ick -St -A On lit Banana Sp erry • 1 maraschino ch g threadin skewers, alternate o banana slices. 1. On two wooden pound cake and tw of s be cu e re th , ks un ch e four pineappl e. on chocolate sauc er with one teaspo 2. Drizzle each skew araschino cherry. ed topping and a m pp hi w ith w s er 3. Serve skew

Pineapple and Shrimp Skewers with Thai Peanut Sauce

family Dentistry for Your health & wellness • State-of-the-art techniqueS

Serves: 1

• comfortable environment

• 1/2 cup Jarred Pineapple Chunks, drained

• convenient hourS

• 6 medium cooked shrimp

Dr. TrisTan Taylor, DDs Lupine Lane • Victor

• 1 small lime, halved

• 1 teaspoon chopped fresh cilantro

Courtesy Image

caLL today for an appoinTmenT 787-8100

• 2 tablespoons bottled Thai peanut sauce

1. On two wooden skewers, alternate threading four pineapple chunks and three shrimp. 2. Squeeze lime over prepared skewers and sprinkle with cilantro. 3. Serve with bottled Thai peanut sauce for dipping.

Snack ideas continued on page 46

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Lemon-Blueberry Parfait-tini

Snack ideas continued from page 45

Serves: 1

• 1 cup reduced-fat or fat-free cott age cheese • 1/2 teaspoon grated lemon peel • 1/2 cup jarred mixed fruit, drained and diced • 1/2 cup fresh blueberries • 2 teaspoons sliced almonds

1. In small bowl, combine cott age chee

se with lemon peel.

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2. In another small bowl, combine mix ed fruit with blueberries.

3. In mar tini glass, alternately layer lemon cott age cheese with blueberr y and mixed fruit combination. Top with sliced almonds.

Health & Wellness

ps uce Wra t t e L n e ick Asian Ch

chicken d cooked te a r e ig up refr • 1/2 c strips leaves s a e br t n let tuce to s o B r , drained e Bibb o oranges in r • 2 larg a d n d ma Image Courtesy up jarre onds lm • 1/2 c a d e r e v ressing poons sli n salad d • 2 teas ia s A t h g ce spoon li wo let tu . • 1 t able et ween t b n e k ach wrap ic ds into e ivide ch aps. n d o y ll lm a a u on 1. Eq o wr 1 teaspo make t w nges and a r o leaves to in r dipping. nda ssing for 4 cup ma e / r 1 d e c d la la sa 2. P aps with t tuce wr le e v r e S 3.

Ser ves: 1

Orange-Chipotle Avocado Toast

You may qualify for a

Serves: 1

• 1 slice whole-wheat bread • 1/2 avocado, diced or smashed • Salt and ground black pepper, to taste • 1/3 cup jarred mandarin oranges, drained • 1/2 teaspoon chipotle peppers in adobo sauce, finely chopped • 1 lime wedge

1. Lightly toast bread and top with avocado. Season with salt and pepper, to taste.

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Courtesy Image

2. In medium bowl, toss oranges with chopped chipotle peppers. 3. Spoon oranges over avocado toast and finish with a squeeze of lime.

Jim Stevenson, R.Ph., Amy McDongal,Pharm.D 167 West Main Street # 1 Rexburg Hours: M-F 9am - 6 pm

Note: For a spicier flavor, include pepper seeds. For more mild heat, remove seeds. A sprinkle of ground chili pepper can also be used to easily add spice in place of chipotle peppers. ●

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