Health & Wellness by The Weekly Sun

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F e b r u a r y 6 , 2 0 1 9 â&#x20AC;¢ w w w .T h e W e e k l y S u n . c o m

Cathie Caccia enjoys a moment of wellbeing at the Knob Hill Natural Area in Ketchum. Courtesy photo by Kristin Cheatwood

ADVERTISER INDEX Blaine County Rec. District................................ 2 Cody Acupuncture Clinic.................................... 6 Flourish Foundation........................................... 8 Hyperbarics Of Sun Valley.................................. 2 NourishMe......................................................... 6

Sun Summit South............................................. 8 Sun Valley Wellness Festival.............................. 3, 7 Wood River Insurance ....................................... 3 YMCA................................................................. 3

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H E A LT H & W E L L N E S S S P E C I A L S E C T I O N • F E B R U A R Y 6, 2019 • T H E W E E K LY S U N .C O M

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H E A LT H & W E L L N E S S S P E C I A L S E C T I O N • F E B R U A R Y 6, 2019 • T H E W E E K LY S U N .C O M

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Zach Bush, M.D. Confirmed Speaker at 2019 SVWFC.

THE SUN VALLEY WELLNESS FESTIVAL & CONFERENCE R

ecognized as the longest running wellness festival in the world - this keystone event for the community enters its 22nd year with a long-overdue addition to its name; The Sun Valley Wellness Festival & Conference. The 2019 Event will take place 28 June – 01 July and offers a content-rich program with more than 30 presentations and workshops by experts addressing diverse aspects of body, mind, spirit, and environmental wellness. SVWFC will also showcase a wellness Experience Hall, free and open to the public throughout the Festival. The Hall will feature an array of wellness products, the latest in wellness technology, hands-on sessions with wellness practitioners, interactive demonstrations/presentations, book-signing sessions with Festival Speakers, and much more. A Movement Studio with a variety of ongoing yoga classes taught by outstanding instructors is also part of the 2019 SVWFC programming. Last year was pivotal for SVWFC. Historically presented on Memorial Day Weekend, the Event shifted into the last week of June and partnered with Sun Valley Community School – allowing for their award-winning campus to be the new SVWFC venue. These exciting changes remain in place for 2019 and beyond. Other noteworthy changes include a new and enthusiastic Board of Directors and an Inaugural Keynote Address delivered, for the first time in Ketchum, at the Argyros Performing Arts Center. The Board is pleased to achieve this important goal of bringing a portion of the Event into Ketchum. When asked for a statement on the SVWFC 2019 lineup, Board President Andria Friesen passionately replied, “A listing of the Top 10 podcasts of 2018 was recently released and we are thrilled to announce the very first speaker we secured for our 2019 programming is #3 on the list! Zach Bush, M.D. Such an exciting and positive affirmation that we are on the right track with our speaker selections. Dr. Zach Bush is one of the few triple board-certified physicians in the country, with expertise in Internal Medicine, Endocrinology and Metabolism, and Hospice/Palliative care. I encourage everyone to invest 10 minutes and 57 seconds in this podcast: https://youtu.be/ aLaVutWXju0.” Friesen further added a staggering fact, “The Global Wellness Institute (GWI) in 2018 placed a value on the worldwide wellness industry at $4.2 trillion. SVWFC is rare in holding a 501(c)3 status. Most wellness events are now for-profit.” Andria stated, “SVWFC is in need of, and grateful for, donations of any size.” The Festival’s ability to attract top wellness speakers each year is a testament to its influence in the world of wellness. Past speakers include; Deepak Chopra, Dr. John Medina, Dr. James Doty, Ram Dass, Elizabeth Gilbert, Rich Roll, Dr. Eben Alexander, Diana Nyad, Marianne Williamson, Robert Kennedy Jr., Dr. Steven Gundry, Gregg Braden, Michael Beckwith, Abraham Verghese, Byron Katie, Robert Thurman, Jill Bolte Taylor, Masuro Emoto, Vandana Shiva, and an impressive host of others. The SVWFC’s continuing commitment to excellence has led to strong, steady growth in popularity of the Event over the past two decades and has played a significant role in Sun Valley being recognized as a top wellness destination. Visit sunvalleywellness.org to donate and view weekly updates on speakers, tickets, and passes.

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H E A LT H & W E L L N E S S S P E C I A L S E C T I O N • F E B R U A R Y 6, 2019 • T H E W E E K LY S U N .C O M

FEATURE DIETS

2019’S TOP

Mediterranean diet wins BY HAYDEN SEDER

new year invites a new you, and that often means adopting some sort of lifestyle change. While some diet fads leave the public eye as quickly as they came in ... cabbage soup anyone? ... others have wedged their way into the mainstream, causing one to wonder which diet is best: keto, paleo, Mediterranean, intermittent fasting, vegan? U.S. News & World Report publishes an annual ranking of the best diets for the year and coming in at the No. 1 spot for the second year in a row for 2019 is the Mediterranean diet. This year’s ranking beat out 41 of today’s most popular diets, from the well-known keto diet to the lesser-known Nordic diet. The Mediterranean diet boasts of being a great diet for weight loss, diabetes, and for heart health. It also gets a fair share of publicity owing to the fact that several “blue zones” fall within the Mediterranean; blue zones are places in the world where inhabitants consistently live to be 100 years old. The Mediterranean “diet” is more of an eating pattern rather than a structured diet. Emphasis is placed on eating fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices. Fish and seafood are eaten at least a couple of times a week, while poultry, eggs, cheese and yogurt are eaten in moderation. Sweets and red meat are for special occasions. A splash of red wine is okay. But, with any diet, staying physically active is also important. Second on this year’s list is the DASH diet, which stands for Dietary Approaches to Stop Hypertension. The diet has been promoted by the National Heart, Lung and Blood Institute to stop or prevent hypertension, or high blood pressure. Often tied with the Mediterranean diet, the DASH diet also emphasizes the importance of eating fruits, vegetables, whole grains, lean protein and low-fat dairy, which all contain blood pressure-lowering nutrients like potassium, calcium, protein and fiber. As with many diets, followers are warned away from foods high in saturated fat like red meat, full-fat dairy, sugar and sweets. The National Heart, Lung and Blood Institute wants to emphasize the ease of this diet, or lifestyle, by encouraging people to make simple everyday changes like adding one vegetable or fruit serving to each meal, introducing two or more meat-free meals each week, or snacking on nuts instead of a bag of chips. One specification of the diet that differs from the Mediterranean diet is that sodium is capped at 2,300 milligrams per day to begin with, with followers eventually only ingesting about 1,500 milligrams per day. The third diet on this year’s top five list is the flexitarian diet, a combination of the words “flexible” and “vegetarian,” meaning the diet is mostly plant-based but does allow for the incorporation of meat into the diet occasionally. The term “flexitarian” was coined by author and registered dietician Dawn Jackson Blatner in her 2009 book, “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life.” Proponents of the diet suggest it improves overall health, lowers rates of heart disease, diabetes and cancer, and promotes longevity. The popularity of the flexitarian diet is that one reaps the benefits of a vegetarian diet, but it still offers the opportunity to splurge on a burger or a steak every once in a while, making it easier to adhere to the diet in the long run. Next up is the MIND diet, a combination of the DASH and Mediterranean diet that focuses on foods in each that affect brain health. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center through a study funded by the National Institute on Aging. The 2015 study found that the MIND diet lowered Alzheimer’s risk by about 35 percent for those who followed the diet moderately well and up to 53 percent for those who followed it more strictly. Each day of the diet requires one to eat at least three servings of whole grains, a salad and another vegetable along with drinking a glass of wine. Most days,

FEATURE FITNESS

BY HAYDEN SEDER

ycling has become a world unto itself, with apps, programs, classes and machines available to up the game of any bike enthusiast. From tapping into a cyclist’s desire to compete, to the desire to engage and feel accountable to a group, the newest trends in cycling are paving the way for a new type of cyclist. Peloton, named for the same word used to describe the main group of riders in a race, has taken the fitness world by storm and gained somewhat of a cult following since the company started in 2012. The cardio machine combines the best of both worlds—a vigorous cycling workout and a satisfying at-home workout, meaning cyclists never have to be slaves to cycle workouts at gyms ever again. The bike features a screen with on-demand, live-streamed classes, giving a virtual class mentality and the focus that comes from an instructor without leaving one’s living room. But the convenience doesn’t come cheap; the first year of investing in a Peloton bike will set one back about $3,000 and cost about $500 each year thereafter. Along with that is a $39/month membership fee to access the classes. Similar to Peloton in the ability to provide an at-home workout is Zwift, which takes biking on a stationary bike to a new level by making it a game. Zwift connects to a TV to provide virtual roads to ride while doing structured workouts designed for solo riders, or group rides. Group rides allow for connection to “players,” or riders, and real-time rides. Zwift riders can explore routes inspired by real-world courses like Prudential Ride London or two UCI World Championships courses or ride famous stretches of road or even inside a bubbling volcano. World Tour coaches work with riders to create struc-

The Mediterranean diet boasts of being a great diet for weight los consistently live to be at least 100 years old. Adobe Stock photo

diet-followers will snack on nuts, and every other day a half and a half-cup serving of berries (blueberries are best) and e The fifth diet on the list is an old standby: Weight Watchers diet, it also scores highest for overall weight loss and fast we While Weight Watchers has always been synonymous simp gram in 2017, which expands dietary options and focuses mo are based on the company’s SmartPoints system, which assig

CYCLING TRENDS: THE FU tured workouts. The online gaming platform of Zwift keeps cycling feeling fun rather than like a workout and accounts for its immense popularity in the cycling world. For those into a real team effort, there is the New York City-based workout, Soul Cycle. This is a gym cycling class that has grown to include locations in Southern and Northern California, Colorado, Connecticut, Florida, Pennsylvania, Atlanta, New Jersey, Las Vegas, Massachusetts, Chicago, Texas, San Diego, the Hamptons, Long Island, Washington, D.C., Maryland, Vancouver and Toronto. The 45-minute classes feature high-intensity cardio, muscle-sculpting, strength-training, and rhythm-based choreography. Tapping into the simultaneously competitive and supportive nature of the pack, participants ride as one in candlelit studios to the rhythm of one-of-a-kind playlists. Labeled everything from a “cult” to “obsession” to even “therapy,” people keep coming back for more of the grueling workout, a workout that participants find much more interesting than sitting solo on a piece of stationary gym equipment or any other class. In the purely phone-app world, there exists an array of apps for tracking training times and rides, measuring speed and distance, or community building. Strava is a popular app that prides itself on tracking metrics like time, distance, average pace, speed and estimated power output and can even record rides live. For route planning, MapMyRide ranks at the top. It allows live-tracking, the creation of customized routes from scratch, and to see other users’ favorite routes. Endomondo is for those who need a little more inspiration when riding. The app provides easy ways to set goals, create training programs and monitor progress. If enthusiasm wanes from any of these, the apps offer small notifications of encouragement tws through audio coaching.

The newest trends in cycling are paving the way for a new type of cyclist. Adobe Stock ph

H E A LT H & W E L L N E S S S P E C I A L S E C T I O N • F E B R U A R Y 6, 2019 • T H E W E E K LY S U N .C O M

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FIVE DIETS

for second year in a row

ss, diabetes, and for heart health. It also gets a fair share of publicity owing to the fact that several “Blue Zones” fall within the Mediterranean; Blue Zones are places in the world where inhabitants

a cup of beans. At least twice a week means having poultry eating fish at least weekly. s (WW). In addition to scoring in the top five for overall best eight loss. ply with losing weight, WW launched its WW Freestyle proore on healthy living than just weight loss. All WW programs gns every food and drink a point value based on its nutrition.

The success of the program depends heavily on support from people who have been in the program and available via in-person meetings, online chat or phone. Using the SmartPoints system, WW dieters will be steered toward eating a diet that is lower in calories, saturated fat and sugar and higher in protein. There are 200 foods to choose from that are zero points (meaning these should make up the majority of your daily intake), including eggs, corn, fish, seafood, skinless chicken or turkey breast, nonfat plain yogurt, beans, peas, lentils and tofu. For more about any of these diets and the other diets on the list, visit health.usnews.com/best-diet.

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H E A LT H & W E L L N E S S S P E C I A L S E C T I O N • F E B R U A R Y 6, 2019 • T H E W E E K LY S U N .C O M

FEATURE FOOD

WHICH CAME FIRST, THE CHICKEN OR THE EGG?

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Beautiful eggs come from a variety of breeds. Photo by Dana DuGan

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Labeling and practices vary across the country

BY AMY M. MATTIAS

hat makes a great egg? Is it the color of the shell or yolk, the feed the hens eat, the bugs they scrounge, or how much room they have to roam? While some people are very particular about the eggs they buy and consume, others are still buying eggs that come from industrially raised chickens. And another segment of the population struggles with what all that labeling on the cartons actually means. As more people become aware of the food-supply chain, the demand to know where food comes from, how it was raised, and whether or not it supports a healthy environment increases. Current labeling practices leave it up to consumers to educate themselves on what the terms actually mean, what matters to them, and how to buy accordingly. The United States Department of Agriculture has a very well-outlined policy regarding the labeling of eggs. USDA-certified eggs are graded by size, with further qualifiers for color, feed allocations, and living conditions. The USDA Organic program further certifies living conditions, medical services, feed quality, and more. Organic and non-organic eggs can still be labeled as freerange, vegetarian-fed or gluten-free by use of marketing claims. By USDA definition, labels may state the environment in which the eggs were produced as cage-free or free-range. Cage-free ensures the hens have unlimited access to food, water, and the ability to roam in an enclosed area. Free-range ensures the hens also have access to the outdoors, albeit in a fenced or netted area. The USDA Organic certification ensures that the hens are cage-free, fed with only certified organic feeds, and are hormone-free. USDA Organic falls short in ensuring access to the outdoors, which is a major area of concern for many consumers. There is an understanding in animal husbandry that each hen needs a certain amount of square feet of space, both indoors and out. Many consumers believe the USDA Organic certification ensures best practices for animal husbandry, but, in the case of eggs, this may not be the case. USDA Organic does not offer a qualifier for distance traveled, so look for the term “local” on the label. By USDA definition, using the term “local” on a label ensures that the eggs were produced within 400 miles of the processor, or within the same state. Eggs labeled as vegetarian-fed mean that no animal product, or byproduct, is used in the hens’ feed. A common practice in organic production is to use fishmeal as a source of protein in chicken feed, which some people say they can taste. While the consumer may be, chickens aren’t actually vegetarian. Despite a “vegetarian-fed” label, “free-range” hens have access to the outdoors and enjoy snacking on protein-rich bugs and worms. When it comes to shell color, it’s the breed of chicken that determines that, so there is no nutritional difference between brown or white eggs. However, different feed does affect the color of

the yolk and the nutrition content of the egg itself. If a farmer feeds hens extra omega-3, that also will increase the nutrition. Local producers, such as Agrarian Harvest and Prairie Winds Heritage Farm, use certified organic feed that contains barley, wheat and alfalfa to ensure eggs with high nutritional value. This also creates a better tasting egg. These definitions only apply to USDA-graded eggs, primarily found in supermarkets and grocery stores across the nation. Small poultry farmers who raise under 50,000 hens are exempt from these labeling regulations. The best way to find out the practices of your local farmers is to ask them about the qualifiers that matter most to you. If you enjoy more colorful eggshells, buy from a local farmer that has a variety of breeds. Jennifer Smith, a Carey resident, began her egg operation slowly. “When we moved here, I bought four chicks and from those two hens we got the most amazing eggs,” Smith said. “The yolks were a rich orange, and the flavor was incredible. I watched them eat bugs, scratch at the earth and lay stretched out in the sun. The next spring we ended up getting 20 more chicks. “My hens are extreme free-rangers because, from sunup to sundown, they have access to go anywhere, whether it’s the stalls, alfalfa and barley fields, or even my front porch. We had more eggs than we could use, so I would give them to friends or sell the extra and it turned into a small business. We now have just under 300 hens. “As a small grower, my biggest obstacle is feed,” Smith continued. “While they get a lot of what they want and need from the fields and the compost pile, they also need a steady source of feed. They go through about a ton a month—more in the winter when the bugs and seeds aren’t as plentiful—and while that seems like a lot, it’s a pittance compared to a large grower.” For many small farmers, the economics play a part in what kind of feed and range area they’re able to provide. “The more feed you buy, the more of a price break you get, and then that savings is passed on to the consumer, or vice-versa,” Smith said. “The problem is that, at some point, quantity starts affecting quality. When you have 250,000 hens, you simply can’t have them running all over the place, and that’s when these common commercial practices of fencing, cooping and caging take place, because you just can’t have a city of chickens running amuck. I feel like the more educated people become, the more value they put on their food and its quality, both nutritionally and in flavor. But it is a constant balancing act of the best food for the best price and that falls on both the farmer and the consumer.” Local eggs are available from more than 14 producers situated throughout southern Idaho. Look for them at Atkinsons’ Market, Kraay’s Market & Garden, NourishMe, Wood River Sustainability Center, or directly through farmers like The Farm Idaho or the seasonal farmers’ markets. tws

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H E A LT H & W E L L N E S S S P E C I A L S E C T I O N • F E B R U A R Y 6, 2019 • T H E W E E K LY S U N .C O M

FEATURE JUICE

Nutritional gurus, websites and magazines are now purporting the many benefits of drinking 8 to 16 ounces of pure celery juice every day. Adobe Stock Photo

CELERY JUICE— THE NEXT HEALTH TREND

BY HAYDEN SEDER

ast year’s big drink trend was ‘bulletproof coffee.’ This year it’s celery juice. The oft-overlooked vegetable actually packs quite a nutritional punch. Celery itself contains vitamins C and K as well as folate and potassium, making it a great snack. But nutritional gurus, websites and magazines are now purporting the many benefits of drinking 8 to 16 ounces of pure celery juice every day. Juicing any fruits and vegetables can be a great way to up your vitamin intake, but celery juice has powers all its own. Touters include Anthony William, who has written several New York Times bestselling books on health and is a columnist for actress Gwyneth Paltrow’s “Goop.” William says the best way to reap the benefits of celery juice is to drink it plain, as mixing it with other juices will diminish the nutritional value. It’s important to drink it first thing in the morning on an empty stomach, which will help strengthen your digestion of everything else you eat in the day. Celery juice enthusiasts claim it can aid with high blood pressure, inflammation and gut health. A 2013 study by Dr. William Li, author of “Eat to Beat Disease: The New Science of How the Body Can Heal Itself,” showed that celery contains a bioactive compound called apigenin that could help with stomach inflammation. Celery contains concentrated cluster salts that help rebuild hydrochloric acid, which aids in the breakdown of protein. Protein that is not properly broken down can lead to gut rot and bloating. With the high doses of protein recommended by diets like the paleo and keto, downing some celery juice every morning might just ease up any stomach problems. Those same salts also support the liver to help it flush toxins from the body. Many tout drinking celery juice to prevent, slow or even cure cancer. While that is not yet scientifically proven, celery is indeed a powerful source of antioxidants. In “A Review of the Antioxidant Activity of Celery” from the U.S. National Library of Medicine, celery was shown to have powerful antioxidant properties and the power to remove free radicals, the same free radicals that cause cancer. Eating antioxidant foods in general is believed to help decrease the risk of getting cancer. Li’s 2013 study also showed a reduction in breast cancer and the ability to stop prostate cancer growth in mice. To try this new health elixir, juice roughly one large bunch of celery, which should make between 8 to 16 ounces of juice. Wait at least 15 minutes before eating anything else. Like any health trend, take it all with a grain of salt—or a glass of celery juice—and see for yourself if the benefits live up to the hype. tws

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H E A LT H & W E L L N E S S S P E C I A L S E C T I O N • F E B R U A R Y 6, 2019 • T H E W E E K LY S U N .C O M

HEALTHY QUOTES

“Calm mind brings inner strength and self-confidence, so that’s very important for good health.” ~Dalai Lama

“To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.” ~Buddha “You can look in the mirror and find a million things wrong with yourself. Or you can look in the mirror and think, ‘I feel good, I have my health, and I’m so blessed.’ That’s the way I choose to look at it.” ~Isla Fisher “To enjoy the glow of good health, you must exercise.” ~Gene Tunney “I believe that the greatest gift you can give your family and the world is a healthy you.” ~Joyce Meyer “A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.” ~Tom Stoppard “True friendship is like sound health; the value of it is seldom known until it is lost.” ~Charles Caleb Colton “The first wealth is health.” ~Ralph Waldo Emerson “But the real secret to lifelong good health is actually the opposite: Let your body take care of you.” ~Deepak Chopra “If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” ~Hippocrates “Health is the thing that makes you feel that now is the best time of the year.” ~Franklin Pierce Adams “He who has health, has hope; and he who has hope, has everything.” ~Thomas Carlyle “Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.” ~Thomas Jefferson

“Hearty laughter is a good way to jog internally without having to go outdoors.” ~Norman Cousins “What is called genius is the abundance of life and health.” ~Henry David Thoreau “With age comes the understanding and appreciation of your most important asset, your health.” ~Oprah Winfrey “Give a man health and a course to steer, and he’ll never stop to trouble about whether he’s happy or not.” ~George Bernard Shaw “I do not think about being beautiful. What I devote most of my time to is being healthy.” ~Ann Bancroft “Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.” ~Joseph Addison “The winners in life treat their body as if it were a magnificent spacecraft that gives them the finest transportation and endurance for their lives.” ~Denis Waitley “As long as I have health and strength, I will gladly work all my days.” ~Frederic Chopin “A healthy outside starts from the inside.” ~Robert Urich

“Parks represent an efficient, cost-effective way to improve public health.” ~Chuck Norris “There is one consolation in being sick; and that is the possibility that you may recover to a better state than you were ever in before.” ~Henry David Thoreau “Use your health, even to the point of wearing it out. That is what it is for. Spend all you have before you die; do not outlive yourself.” ~George Bernard Shaw “Taking care of your mental and physical health is just as important as any career move or responsibility.” ~Mireille Guiliano “Be careful about reading health books. You may die of a misprint.”

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