Health and Wellness 2017

& HealthWellness

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SPRING 2017

Standard Journal empowering the community

Gyms of Madison and Fremont Counties Workout after winter Canning your own food The expiration date myth Healthy skin Donating plasma

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Health & Wellness

Spring 2017

Courtney Matthew JaCkson, DDs Board Certified Pediatric Dentist

Specialized in treating ALL children, infancy through adolescence, including those who are: • Fearful • Shy • Anxious • Uncooperative • Special Needs • Medically Compromised

creating healthy smiles

one child at a time

• Positive & Fun Atmosphere • Personalized Treatment • Parent - Doctor Time

• In-Office I.V. Sedations • Hospital Dentistry • Oral & Dental Trauma

Call: 208-552-KIDZ (5439)

Visit: 859 S. Yellowstone Hwy. Suite 1202, Rexburg, ID Click: Madison Pediatric Dentistry on Facebook

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Health & Wellness

3 | Working out after a long winter 5 | Tips for healthy skin 6 | Do’s and Don’ts of a healthy pregnancy 8 | Vegetarian meal from 1948 10 | Making Peace on the Yukon 13 | A guide to Madison and Fremont County gyms 14 | Providing care in the Upper Valley 16 | The central, innermost or most essential part of anything 18 | Donating Plasma: How does it work?

17 | Post holidays workout 19 | In defense of the backcountry sandwich 20 | Post holidays workout 22 | Am I going too strong?

24 | A little date with a big impact 26 | Holistic healing 28 | Canning your own food 30 | Don’t be fooled by sea salt

Standard Journal empowering the community

Publisher Andy Pennington General Manager Jeremy Cooley Advertising Tiffany Harrison

Reporters Amanda Beal Lisa Smith Editors Gabe Davis Miri Elliott

Production Jim Ralls Randal Flamm To advertise call 208-356-5441.

Physical address: 23 South 1st East, Rexburg, ID 83440

Spring 2017

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Working out after a long winter L isa Day le y S mith

after not being there for months.

After a long, snowy winter, it may be hard to find the motivation to return to a regular workout routine, but it is possible, says SELF Magazine.

“You can't get to three to four days a week without mastering day one, so just start. The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency," Sikorski said.

lsmith@uvsj.com

The magazine encourages those looking to get back into the swing of things not to overdo it. It cites advice from Miami-based trainer Kellie Sikorski and physical therapist Karena Wu about getting back into shape through the following steps.

Sikorski says that trying to do a intense workout initially is taxing both physically and mentally. She emphasized that a person's previous fitness levels may not be what they were before winter set in.

“A rigorous routine may eventually feel like too much to deal with, which in return makes you feel defeated,” she said.

It helps to add the key components — cardiovascular endurance, resistance training and flexibility — the women said.

"Combined, all three components will give you the most longevity with your goals," Sikorski said.

Once exercisers add these components, it's vital that they go at their own pace. The women cite trainer Noam Tamir, who details the “perfect week of working out” as three days of strength training and two days of cardio.

The women suggested to start out with a 10-minute a day workout and to gradually increase the amount of time spent exercising.

Strength training should include spending 45-60 minutes working out on some type of a weight. It should be preceded by at least five minutes of warming up.

“People have a tendency to overdo it initially, and they end up (with injuries) because the body is not prepared for the extra activity," Wu said. "Lowintensity workouts are a good way to reintroduce the body to activity, frequency and duration."

A cardio workout should include two workout days of biking or jogging. Tamir cited the American College of Sports Medicine, which suggests 150 minutes of moderate to intense cardio activity during those two days. How anyone splits up that time is entirely up to them.

The women also suggested starting with something simple and perhaps only doing that particular exercise once a week. They say those returning to a workout routine don't need to hit the gym every single day

The perfect week of training also includes two “rest days.”

“A rest day should actually be considered active recovery, meaning you don't have to hit the gym or break a serious

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sweat, but you should do something. It’s not just about the physical recovery — it's also the mental," Tamir says.

exercising and that “quality trumps quantity” when returning to a regular workout program.

During these rest days, the body is working to regenerate itself.

“Be deliberate and conscious of your movements. Take the time to focus on your form, on your breathing, on your control,” they said.

“Rest days are key to long-term wellness.

This is a lifestyle you're creating now, so be realistic about your frequency," she said.

Wu and Sikorski also encouraged those returning to a workout routine to always warm up. Doing so gets the body ready for a sudden increase in activity. A cool down is just as important, as it returns the heart to its normal resting rate, they said.

“Muscles that have not been accustomed to strenuous activity for some time will experience some form of DOMS (delayed onset muscle soreness), which basically means you are going to be tight and achy for 24-72 hours after your workout," says Sikorski. "A proper cool-down session can reduce some of this soreness."

It also helps to stretch both before and after the workout, the women said. They added that it’s vital to take your time while

One of the more important aspects of recreating a workout routine is listening to what your body is telling you. The women say exercisers need to learn the difference between “hurts-so-good and hurts-notso-good.”

“If something feels weird or gives you pain, stop doing whatever that is. That’s actually a not-so-fine line between muscle discomfort from a good workout, and pain lets you know something’s not right,” Sikorski said.

When returning to an exercise program, Sikorski and Wu urge exercisers to get a good night’s rest. It really is work to exercise, and it causes fatigue as the body adapts to the new stress.

“If I’m so exhausted that I’m walking around like a zombie, I might opt for some

more sleep on a particular day,” Wu said.

Wu and Sikorski also encouraged exercisers to exercise with a friend.

“Find a friend who is already working out and has a routine. That person can be a key motivator,” says Sikorski. “Together you can keep each other motivated and accountable.”

Last of all, Sikorski and Wu encourage exercisers to set goals that they refer to as S.M.A.R.T goals — specific, measurable, attainable, realistic and time-sensitive.

“What is your goal? To run a 5K? To feel stronger?” asked Sikorski.

The women encouraged exercisers to come up with an exercise plan.

“Remember, it’s OK to feel overwhelmed at times. Don’t get discouraged. You can do this,” the women said.

For more information on returning to an exercise program visit www.self.com/ story/heres-exactly-how-to-ease-backinto-working-out. •

Doctors Toenjes, Brizzee & Orme P.A. COSMETIC & FAMILY DENTISTRY 305 East 5th North • St. Anthony • 624-3757 204 Main Street • Ashton • 652-7868

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Dr. Gabe Brizzee, D.D.S.

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A SINCERE THANK YOU

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556 Trejo Suite C • Rexburg (208) 359-2224 • www.EagleRockDentalCare.com

to all our patients & friends. No Gimmicks just Kindness, Quality Care, and Reasonable fees for all patients and Giving Back to the area communities...our ultimate goal.

Health & Wellness

Spring 2017

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Tips for healthy skin Healthy skin is one of the most sought-after physical qualities, but for many it can sometimes seem impossible to achieve.

Dr. Daniel Marshall, board-certified dermatologist, and David Batt, certified physician assistant of Alpine Dermatology, provide the following tips and information to help you along your way to having the healthy skin you want.

Tips for improving one’s skin “Taking care of your skin by washing morning and night is important.

Although washing is helpful, over-washing or too frequent washing can dry the skin out, causing more issues such as pore plugging, which can lead to acne formation.”

Tips for maintaining healthy skin “Healthy skin can be achieved through a number of different daily steps, including face washing, proper moisturizing, and use of sunscreen. Face washing and proper moisturizing can help in the prevention of acne formation and keeps the skin healthy. When acne does form it is important to abstain from picking at the acne because this can cause inflammation in the skin, which increases the risk of scarring. Daily sunscreen use is important as well to protect your skin from the damaging effects of the sun, including thinning of the skin, the aging effects of the sun and potential damage leading to pre-cancerous spots or even skin cancer.

Aside from sunscreen, however, it is also important to follow other steps to protect the skin from the sun. These steps include seeking shade from the sun when possible and wearing sun-protective clothing.”

Why it’s so important to have healthy skin “The skin is one of the body’s first lines of defense against many different infections and harmful substances. It is important to keep it healthy in order to reduce the chances of infection or harm from other potential elements. It is also important to maintain healthy skin to prevent damage from the sun, which can lead to more serious things such as pre-cancers and skin cancer.”

Preventing harm to the skin “The sun is definitely one that people think about often in terms of sunburns or age spots, but it is often overlooked when talking about harm or damage that can cause need for medical attention. The sun can damage the skin cells and cause formation of skin cancers that require surgical removal. This can be a difficult task when dealing with cancers on the face, and it is important to get the proper care and treatment for these cancers as well as those on other locations of the body.”

About Alpine Dermatology Alpine Dermatology opened a new clinic in Rexburg about a year ago.

According to Alpine Dermatology administrator Levi Hansen, their office is the only Mohs Micrographic Surgery Clinic in Rexburg.

They provide pediatric dermatology and help with everything from acne to moles, rashes, biopsies and botox. The clinic can do same-day appointments and has four locations: its main office in Rexburg, an office in Idaho Falls and satellite locations in Driggs and Arco. •

Do’s and Don’ts of a Healthy Pregnancy A manda B ea L

amanda@uvsj.com

The internet is teeming with information about what to do (and not to do) during pregnancy, but all that information can be overwhelming.

It can be difficult, particularly for first-time moms, to know whether the information

Do Have a healthy diet: Christy Goody, medical manager at Madison Women’s Clinic, said more than anything all of the providers at the clinic advocate for a healthy diet and healthy exercise plan during pregnancy. A healthy diet includes whole grains, fruits and vegetables. Getting enough protein during pregnancy is also very important. According to the American College

they are reading on the web is trustworthy.

That’s why we’ve provided a list of do’s and don’ts based on information from experienced local healthcare providers and the American College of Obstetricians and Gynecologists, the specialty’s premier professional membership organization dedicated to the improvement of women’s health.

of Obstetricians and Gynecologists (ACOG) website, “Planning healthy meals during pregnancy is not hard. The United States Department of Agriculture has made it easier by creating www.choosemyplate.gov. This website helps everyone from dieters and children to pregnant women learn how to make healthy food choices at each mealtime.”

You may qualify for a

Through the Affordable Healthcare Act

*Based upon insurance benefits, deductible, and copay.

At the Medicine Shoppe we also offer a variety of women’s nursing supplies, compound breast creams, and more.

Your women’s health experts: Colleen Passey & Terri Hillman

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

(208)356-4481

Health & Wellness

Exercise: Pregnant women having a normal, healthy pregnancy should be safe to start or continue most types of exercise.

They should discuss with their health care provider during early prenatal visits about what they should be doing for exercise. If you are approved to exercise during pregnancy, the resulting benefits could include reduced back pain; less constipation; a decreased risk of gestational diabetes, preeclampsia and cesarean delivery; promotion of healthy weight gain during pregnancy; improvement of overall general fitness and strengthened heart and blood vessels; and help in losing the baby weight after giving birth. The Centers for Disease Control and Prevention recommends pregnant women get at least 150 minutes of moderate-intensity aerobic activity each week.

Take a good prenatal vitamin: According to the American College of Obstetricians and Gynecologists, during pregnancy a woman needs more folic acid and iron than a woman who is not pregnant. Taking a prenatal vitamin can help a pregnant woman make sure she is getting the necessary amounts of vitamins like folic acid. Before and during pregnancy, the ACOG recommends 400 micrograms of folic acid per day to help prevent certain major birth defects. The daily recommended dose of iron for pregnancy is 27 mg. Calcium and Vitamin D are other important vitamins pregnant women should consume regularly. The ACOG says all women, including pregnant women, over the age of 19 should get 1,000 mg of calcium a day and 600 international units of vitamin D a day.

Drink fluids: Goody says pregnant women should try to drink at least 64 ounces of water a day. She said sometimes the body can be resistant to drinking water due to morning sickness, but

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she said drinks with electrolytes like Gatorade can sometimes stay down better.

See your doctor (or healthcare provider): Goody says it is very important to see your doctor or healthcare provider regularly during pregnancy and trust him or her when they make recommendations. She said for every obstetrician she has ever known, the priority has been a healthy mom and baby.

“Good prenatal care is very important,” she said.

Talk to your doctor about medications: Certain medications are to be avoided during pregnancy; however, Goody said pregnant women should always talk to their doctor about stopping a certain medication.

“Every medication is taken for a reason,” she said.

Sometimes, she said, the risk of not taking the medication is higher than the risk of taking it.

Seasons Medical provides pregnant women with the following list of pregnancy-safe over-the-counter medications: • Aches and pains: Tylenol (acetaminophen) • Cold: Tylenol cold, Sudafed, Sinutab, Mucinex, Benadryl • Allergies: Benadryl, Claratin • Nausea: Vitamin B6, Unisom tablets, ginger ale, ginger tablets, ginger snaps • Diarrhea: Imodium AD • Heartburn: Tums, Rolaids, Maalox liquid, Mylanta, Tagament, Pepcid, Zantac • Constipation: Fiber, Surfak, Metamucil, Prune juice (hot) • Severe constipation: stop prenatal vitamins. Blend 1 cup pitted prunes, 1 cup orange juice, and 2 TBS Metamucil together and drink.

Don’t Eat soft cheeses and undercooked food: According to The American College of Obstetricians and Gynecologists, pregnant women are 20 times more likely to get listeriosis than the general population. This illness can be life-threatening for a fetus and in rare cases can lead to death in a pregnant woman. Pregnant women should avoid eating the following foods in order to prevent listeriosis: Unpasteurized milk and foods made with unpasteurized milk, including soft cheeses such as feta, queso blanco, queso fresco, Camembert, Brie or blue-veined cheeses unless the label says “made with pasteurized milk.”

Hot dogs, luncheon meats and cold cuts unless they are heated until steaming hot just before serving.

Refrigerated pate and meat spreads Refrigerated smoked seafood Unwashed raw produce such as fruits and vegetables All raw and undercooked seafood, eggs, meat, and poultry (including uncooked sushi) Eat high-mercury fish: Goody warns against raw sushi, high-mercury fish and farm-grown fish. ACOG states that some fish have higher levels of mercury than others, and mercury has

been linked to birth defects. They recommend fish and shellfish such as shrimp, salmon, catfish and Pollock and warn against shark, swordfish, king mackerel and tilefish. White (albacore) tuna is to be limited to 6 ounces a week.

Drink caffeine: While Goody and her colleagues at Madison Women’s Clinic don’t tell pregnant women not to drink caffeine, they do recommend moderation. Goody said if someone is used to drinking caffeine and gets headaches from avoiding it, they should start cutting back slowly instead of jerking away from it all together. She said never to drink caffeine in excess during pregnancy. According to the ACOG website, “Although there have been many studies on whether caffeine increases the risk of miscarriage, the results are unclear. Most experts state that consuming fewer than 200 mg of caffeine (one 12-ounce cup of coffee) a day during pregnancy is safe.”

This list does not include every “do” or “don’t” that should be considered during pregnancy. For more information about what to do and what not to do during pregnancy, ask your healthcare provider and/or visit www.acog.org/Patients. •

Vegetarian Meal FROM

in the Teton Valley News, written by Lynn Chambers from June 10, 1948.

Meat-Shy Meals

LYNN SAYS:

If YOU CAN'T GET the meat variety you want for meals, or if you just want to serve something different, glance over the main dish ideas I've planned for you today.

These are all protein-rich foods and will do nicely for a main course either for a luncheon or simple supper.

All recipes have flavor-value plus, and many of them will teach you flew cookery tricks with foods that are real treats when properly prepared.

H & W Staff You may think vegetarianism is a relatively modern trend in the US. Different cultures have embraced a meatless diet for centuries, but its place in modern American life seems to be a product of recent trends.

However, you can look back through the Teton Valley News for examples of tasty vegetarian recipes from decades ago., though you won’t see the term “vegetarian” mentioned anywhere.

The following recipes are from the “Household Memos” column

iflower Stuffed15CMal ins 30 Mins 4 to 6

If you are serving heavy eaters with these dishes, plan a calorie rich dessert that will completely satisfy the appetite. These dishes go well with rich, tasty pies, cakes and whipped cream desserts.

THIS CAULIFLOWER DISH makes a complete meal and turns out pretty on a platter when served with broiled tomato halves and choice mushroom caps, also broiled.

nder. lted water until te wer in boiling, sa nd ble r, ile bo Cook the cauliflo of double oons butter in top ly.

Melt three tablesp nt consta , gradually, stirring in flour, then milk , add flower When thickened 1 large head cauli

e salt ut , tit se bs ee su ch , or r rd ta tte mus 5 Tbs Bu . ur ste 3 Tbs Flo and pepper to ta 1 1/2 C Hot milk mustard d pe op ch e th 1 Tbs Prepared Sa ute American o 1/ 2 C Shredded tw m us hr oo m s in cheese r. Add Salt, pepper

tablespoons butte ms o Chopped mushroo / tw C d 3 2 an bs bs um um cr the cr d ea br ft 1/ 2 C So m caps th e Broiled mushroohalves ta bl es po on s of

o at m to e ed Plac Broil

chee se sauce. r we flo uli ca ed ok the co ar t and fill with ad the flowerets ap re sp r, te at d pl d un on a ro of cauliflower an ing sauce on top ain m re ur s. m Po oo g. stuf fin atoes and mushr th the broiled tom garnish the plate wi

Health & Wellness

Spring 2017

Robotic Surgery...where less is more

Faster recovery...now close to home.

Robotic surgery is now available at Madison Memorial Hospital.

With Robotic Surgery, patients experience a less invasive approach to traditional surgery with a faster recovery.

Close to Home

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Spring 2017

making on the Yukon L isa N ewcomb

H&W Contributor

G

ena Howald and her father had planned to paddle a section of the Yukon River.

Having been stationed in Fort Greely, Alaska while serving as a meteorologist in the military, Robert had developed a fondness for Alaska and its rivers.

A Victor resident for almost two decades, Gena, 44, shared her father’s passion for nature and adventures. Over the years, she taught herself to hunt, horse pack and climb.

This year, with the help of an intensive solo moving water course, Gena taught herself to paddle.

“I had no idea what I was doing in a canoe,” she said.

But Gena knew she needed to learn and she needed to paddle, for her father.

In 2007 Robert, 65 at the time, was diagnosed with advanced stage prostate cancer after a routine physical and a previous diagnosis of an enlarged prostate.

“The disease just took over our lives,” Gena said.

One in seven men in America will be diagnosed with prostate cancer during his lifetime, a statistic that is comparable to the incidence of developing breast cancer in women (1 in 8). Like mammography for breast cancer, recommendations vary about when men should start receiving a PSA (prostate-specific antigen) blood test to screen for cancer. The Prostate Cancer Foundation recommends at least talking about it with your doctor by age 40-45. If prostate cancer runs in your family, screening should begin earlier.

Gena and her father discussed doing a leg of the Yukon after his diagnosis, but soon their lives were consumed with his cancer and treatments.

Robert started taking medications, chemotherapy and hormone therapy.

“Instead of going north to do the river, we were travelling east to go to doctors and new doctors and new treatments and researching all of the latest clinical trials,” Gena said. “As the disease progressed we just stopped planning the river trip.”

When prostate cancer is caught in its early stages doctors may recommend what is called “Active Surveillance,” according to the Mayo Clinic. Some prostate cancers grow so slowly— some may not even result in symptoms— that a watch and wait approach is advised. In later stages and with aggressive cancers, as in Robert’s case, treatments can range from radiation, chemotherapy, hormone therapy, surgery and other options.

As part of his treatment, Robert opted for a radical prostatectomy, which is

Gena Howald paddled the length of the Yukon river in 52 days as a way to grieve her father’s death and to raise awareness about prostate cancer.

Though her dad couldn’t be there in person, Gena kept a photo of him in her canoe and talked to her father every day. surgical removal of all or part of the prostate gland. However, the cancer kept growing. His cancer metastasized to his liver and brain and then, as Gena writes on her blog, “he was gone.”

Robert died in July 2015.

The Yukon Journey Death often causes us to take a close look at our own lives and how we live them. It stops us in our tracks of muddling through the mundane and trivial parts of daily living and forces us to take stock, count our blessings and resolve to be better people.

Gena wanted to make good on that trip down the Yukon.

In May of 2016, she packed her backcountry gear, a photo of her father, a container of his ashes, and headed north.

Gena started a blog a few months before leaving, and she documented her preparation and travels. The homepage features a tribute video she made for her dad, and she links to prostate cancer research sites and

encourages people to donate to the cause.

She titled her blog Pirates of the Yukon, paying homage to a quote attributed to Mark Twain: “Now and then we had the hope that if we lived and were good, God would permit us to be pirates.” That quote, she writes on her blog, “...reminds me of the importance and the value to the human spirit of taking time to adventure. Life is so short—made shorter by cancer. My father’s life had been reduced from living it, to struggling to survive it. I know that deep down he still had the desire to canoe the Yukon — to go off in search of one last adventure.”

Gena traveled the 1,980 miles of the Yukon on her own. From the river’s source in British Columbia to the Yukon-Kuskokwim Delta at the Bering Sea, Gena paddled, tent camped, documented her journey on video and her blog, and talked to that photo of her father every day.

“I think that for me, even though my dad wasn’t there, that trip became

the whole process,” Gena said. “It was a huge grieving process.”

As she grieved and paddled through the winding river on sunny days and rainy days, in calm waters and choppy waves, Gena gained perspective.

“I came to discover that I was really fortunate in the sense that I had the opportunity to disengage myself from life and go grieve the loss of my father

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“In times of doubt and weakness, my goal to raise money and awareness for prostate cancer kept me going. I had a simple mantra that would not let me fail: ‘Prostate cancer is harder’ and this truly propelled me through the tough times.” and this unfinished goal and this unfinished business that I had to tend to,” she said.

Robert lived eight years after his diagnosis, but his life became a struggle.

While tending to her goal and to her grief, Gena found intimate connections on the Yukon, ones that helped her keep going and that reminded her of the generosity of the human spirit as well as prevalence of the cancer that took her father’s life.

“The doctors were just shocked with how ridden he was with cancer and how long he was able to fight it,” Gena said.

In the sparsely populated communities along the river Gena met people who showed her their ways of living, offered her food, shelter, a place to do laundry and shower. A video on her blog shows two people giving her a tour of their smokehouse full of King Salmon. In a summary of her trip she writes: “I was overwhelmed by the kindness and generosity of the people of the First Nations, Athabascan, and Yupik villages along the Yukon—inviting me into their lives and homes, and introducing me to their culture and way of life. I experienced real human connections in this beautiful but often harsh landscape, both laughing and crying with people.”

On the water one day, Gena met a man battling prostate cancer himself. They shared stories and cried together. In June, while still on the river, Gena learned her friend Dom had lost his own battle with the disease.

Prostate cancer is the second leading cause of death of American men. Lung cancer is the first. According to the American Cancer Society, approximately 26,120 men will have died of prostate cancer in 2016.

She reached the mouth of the Yukon on the western coast of Alaska on July 8, 52 days after setting out on Bennett Lake, Yukon Territory. There, she left her father’s ashes.

Now, back in Idaho, Gena’s journey continues. Earlier this month she attended a fundraiser and prostate cancer awareness event in Boise and she continues to feel out her new role as an advocate.

“I know there’s more work that I need to do,” she said.

For now, Gena hopes people will start having conversations about prostate cancer. She and her family found out only after her father’s diagnosis that three of his relatives had the disease. Gena emphasized the importance of screening tests, including a PSA blood test. She hopes people who hear her family’s story will log onto her website and donate to one of the organizations she’s listed. She wants to do right by her father.

“I know I have lived my whole life not always getting it right but always wanting to make my dad proud. Now as I look back, I only wish I had told him how proud I was of him.

This is my way of honoring my father and his brave and courageous life,” she said.

Visit Gena’s website at piratesoftheyukon. com.

•

Prostate Cancer facts • 1 in 7 American men will be diagnosed with prostate cancer in his lifetime • Prostate cancer can be slow-growing and benign or malignant and aggressive • There is a blood test that screens for levels of a prostate-specific antigen (PSA) that can help detect the disease in its early stages

Health & Wellness

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A guide to

Madison and Fremont County gyms A manda B eal amanda@uvsj.com

Hip Hop Cardio. Call 208-356-9393 for more information.

You’ve decided to get a gym membership; now the question is, “Which gym will you choose?”

The Ridge Health Club The Ridge Health Club, located at 2684 S. 2000 W., is a fully equipped gym offering weights, cardio equipment, racquetball courts, tanning beds and group fitness classes. The classes offered at the facility are Zumba, PIYO, yoga and HIGH fitness. Clients also have access to meal planning in their efforts to get fit. Call 208968-4348 for more information.

To help you along in making your decision, we’ve compiled a list of gyms in the local area and information about the services they offer.

MADISON COUNTY

Anytime Fitness Members of Rexburg Anytime Fitness, located at 859 S. Yellowstone Highway, receive a free, no-pressure fitness consultation, global access to over 3,000 gyms and 24/7 access to the facility. Gym amenities include private restrooms, free classes, 24-hour security, private showers, vitamins/supplements, convenient parking, tanning and HDTVs. Specialized classes and personal training are also offered. Equipment includes treadmills, elliptical cross-trainers, spin bikes, weights and squat racks. Call 208-6569675 for more information.

Fuzion Fitness & Dance In addition to dance and gymnastics classes, Fuzion Fitness & Dance in Sugar City, located at 225 N. Railroad Ave., offers fitness classes such as Zumba, PIYO and

Teton CrossFit Teton CrossFit, located at 1272 N Yellowstone Hwy (behind Cedarpoint Trucking) guarantees small class sizes; experienced, professional and engaged coaches; quality programming; and safety.

According to their website, Teton CrossFit trains marathoners, stay-at-home moms, triathletes, adventure racers, soccer players, firemen, police, military and anyone who wants to be in amazing shape. Workouts are adapted to each person’s fitness level. Along with CrossFit, the classes incorporate Olympic listings, strongman work and cardio, and yoga classes are available on Saturday mornings. Each class is an hour long. Members also have access to one hour a month of nutrition counseling. Every member has a personal trainer, and personal and group

training are part of the membership fee.

Discounts are available for certain community members, like firemen. Call 208690-0405 for more information.

World Gym The World Gym located at 730 W. Seventh S. in Rexburg provides Kids World Child Care; clean locker rooms with showers, dressing rooms, restrooms and lockers; new cardio equipment; personal training staff; seven tanning beds; a racquetball court; group fitness classes and spinning.

It is open every day, all day except Sundays and major holidays. Kids World hours are Monday-Friday, 8 a.m. to noon, Monday-Thursday 4-7:30 p.m. and Saturday from 9 a.m. to noon. Call 208-3567780 for more information.

FREMONT COUNT`Y

Ashton Teton Fitness Ashton Teton Fitness, located at 82 N. Seventh St., has three different types of memberships: the basic membership, which includes 24-hour access to the facility; the premium membership, which includes fitness classes (morning and evening) in addition to the basic services; and the unlimited membership, which includes unlimited tanning in addition to the basic and premium services. The facility provides full locker rooms with showers

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for men and women, a steam room, a weight section, a CrossFit section and a large group fitness area for activities like Zumba, PIYO, kickboxing and yoga. The facility offers personal training for $35 a session. It houses treadmills, ellipticals, spinning and reclining bikes, Stairmasters, free weights, kettle bells and more.

For more information, call 208652-4000 during office hours, Monday through Friday from 3-8 p.m.

Anytime Fitness The St. Anthony Anytime Fitness is located at 104 N. Bridge St. It is a 24-hour access facility with full amenities. Each cardio machine at the facility has its own HDTV and access to Netflix. Gym amenities include 24-hour security, free classes, private restrooms, vitamins/supplements, convenient parking,

private showers, tanning and worldwide club access. Equipment includes cardio TVs, spin bikes, elliptical cross-trainers, stair climbers, exercise cycles, treadmills, rowing machines, barbells, dumbbells, squat racks, kettle bells, battle ropes, resistance bands and medicine balls. Personal training, small group training, fitness assessments and specialized classes are also available. Call 208497-9218 for more information.

Fremont Fitness Center Fremont Fitness Center, located at 38 N. Bridge St. in St. Anthony, offers cardio equipment, a weight room and a place for parents to bring their kids. The facility also includes showers, lockers, private restrooms and free training advice. The monthly contract price is $16.99. Call 208-624-1400 or text 208-3063246 for more information. •

Providing care in the Upper Valley L isa Day le y S mith

lsmith@uvsj.com

REXBURG — For those with limited or no health insurance, Grand Peaks Medical provides health care in both St. Anthony and Rexburg at a discounted rate.

“We are able to offer discounts based on what they call 'a sliding scale.' That's based on household size and income,” said Grand Peaks Medical official Becky Crapo. “There's a whole calculation when a patient checks in. They fill out a simple application and apply for the discount. It's all calculated on household size and income.”

FALLS DRUG 23 North Bridge • St. Anthony • 624-3202

Grand Peaks has a location in St. Anthony at 20 N. Third E. In Rexburg it is located at 72 S. First E. The organization's website says that it's all about providing health care needs to those with limited funds.

“One of the positive attributes of a nonprofit healthcare orga-

nization is the reality that our organization is not driven by money. Our clinical fees are not increased to make a gain or a profit, and we can focus our full attention on our patients as our first priority,” it writes.

The organization provides family medicine, pediatric care and chiropractic services. It also offers women's health services that includes birth control and obstetric and prenatal care. Such services proves a great benefit for young families, and especially for Brigham Young University–Idaho students of which the facility sees many, Crapo said.

“If someone is going to school and has a wife who is not working, the wife can get care here — no problem. We have quite a few of those who have a spouse who's going to school,” Crapo said.

Dr. Jacob Curtis, a family practitioner, also serves as the facility's OB-GYN. “He has had extensive training in OB-GYN procedures. We

Health & Wellness

see a lot of expectant moms, and we're happy to see them,” she said.

Expectant moms later deliver their babies at Madison Memorial Hospital.

Grand Peaks also provides physical and wellness exams, such as for sports. It also helps with chronic conditions such as diabetes, asthma and arthritis. It also has its own lab services.

“If somebody has a broken arm, we can do the X-ray here,” she said.

The facility also provides immediate care.

“Scraps, bangs, sprains, strains, simple broken bones — fingers and arms. A lot of people just walk in for stitches,” she said. “For urgent care they should go to the ER.” Grand Peaks also provides a pharmacy.

Services Administration. Officials recently tore down an old home neighboring the St. Anthony facility, where they plan to build the new mental health clinic.

The Grand Peaks Rexburg health care facility is open from 7 a.m. to 5 p.m. Its dental office is open Monday, Tuesday and every other Wednesday from 7 a.m. to 5 p.m. It’s also open from 8 a.m to 6 p.m. on Thursday and from 7 a.m. to 5 p.m. on Friday.

The St. Anthony medical facility is open from 7 a.m. to 7 p.m. Monday through Friday. Its dental clinic is open from 7 a.m. to 5 p.m. on Monday, 8 a.m. to 6 p.m. on Tuesdays and every other Wednesday from 7 a.m. to 5 p.m. On Thursday it's open from 7 a.m. to 5 p.m. and on every other Friday it’s open from 7 a.m. to 5 p.m.

“Patients can get discounted medication here,” Crapo said.

An estimated 9,000 people from throughout Southeastern Idaho seek health care at the two facilities.

The facility in St. Anthony is planning to add a mental health unit to its health care services. That's all thanks to a $680,000 grant via the U.S. Health Resources and

“We serve people from Pocatello, Jackson and Driggs. They come from all over the place. Anybody can come here,” Crapo

Spring 2017

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said. “Some facilities don't offer what we can. But there's also the providers — people just really like our providers too.”

Grand Peaks receives funding via grants and is partially sponsored by the Health Services Resource Administration. Whatever patients pay during visits also serves as an income for the facility.

The St. Anthony Grand Peaks opened in 2008. After seeing more need in the community, Grand Peaks opted to build a facility in Rexburg in 2015.

The best thing about the two facilities is the availability of inexpensive health care to those needing help when they might instead be forced to go without services, Crapo said.

“It's medical and dental care for those who might not necessarily be able to afford it otherwise,” she said.

For more information on the two clinics call the St. Anthony office at 208-624-4100 or the Rexburg office at 208-356-4900.

Additional information is also available online at grandpeaks.org. •

Welcome to your Medical Home at Grand Peaks Rexburg

Medical Center 72 S 1st E (208) 356-4900

Dental Center 72 S 1st E (208) 356-0100

St. Anthony Medical Center 20 N 3rd E (208) 624-4100

Dental Center 325 E Main (208) 624-2000

...the key to affordable Medical, Dental & Chiropractic care

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Health & Wellness

Spring 2017

The central, innermost

or most essential part of anything Sherrie Hebert H&W Contributor

T

ell me - how strong is your core?

Before you answer that question, can you define what your core is? If you think it is just your abs, you are partly right.

Before defining what your core really is, let’s get to the core of the matter.

The definition of the word core, before today’s common use as a term for the body, can be whittled down to “the central, innermost or most essential part of anything.” Thinking along these lines, you may agree the core only to be your abs. Let’s dig deeper and view the core as the central, essential part of a structure, such as a tree or crane. Extending from our structure are several extremities, which would be limbs on a tree or the boom and jib on a crane. As those extremities extend, there is more force pulling on the structure’s core, thus requiring more stabilization through the tree’s roots or the crane’s outrigger to offset the force. Take this same concept of stabilizing the structure to support the extremities on your body, being your arms and legs. As they move away from your body, you must increase your stability to uphold the extra force.

Back to our crane and tree. When booming

the crane in or as wind pulls a tree in and out from the trunk, the forces required to pull the extremities in decreases; however, there is still the necessity to stabilize the structure to avoid an overshoot of the extremity, causing the structure to collapse.

Back to your body. When you pull an arm or leg into your body, if you don’t “solidify” your body, you, too, will lose your balance.

Now try adding some weight to these movements. As the weight increases, your momentum will increase, requiring even more stabilization.

thing except while standing, position your legs hip-joint width apart, roll your shoulders back and down and engage your pelvic floor muscles (the muscles you use to hold your pee in when you really need to go). Now reach for the same item without moving anything except your arm.

Evaluate what you feel in your torso, including the inner and outer thighs. Do you feel them working to hold you steady? Yes! That is your core stabilizing to hold you steady and avoid collapsing, just like the tree and the crane.

Would you now define your core as just your abs? Likely not as I am confident you now see that your entire torso is your core.

When defining the core, I go even further to include the top of the inner and outer thighs, as there is a lot of muscle surrounding those areas supporting the lower back, hips and pelvis.

Learning to visualize your body as a structure built to support the movements of your arms, legs, head, even the torso itself in bending and twisting, will teach you to move differently as you evaluate the forces put upon it. OK, now you can really tell me how strong your core is.

It’s now time to test your new definition.

Move next to a counter and stand about one foot away and reach for something that weighs a pound or two, say a heavy book. What happened? Did you have to take a small step forward or support yourself on the counter? Now do the same

Sherrie Hebert is a certified personal trainer and a PhysicalMind Institute Pilates mat and equipment Instructor. She teaches and trains at Gold’s Gym of Pocatello and Mind Your Body Studio in Old Town Pocatello. Please contact her for your fitness needs and questions at 208-478-2433 or sherriehebert@gmail.com.

•

Health & Wellness

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WHEN IT COMES TO CANCER... WHERE YOU’RE TREATED CAN MAKE ALL THE DIFFERENCE PATIENT EXPERIENCE We believe that the patient experience is a crucial piece of the healing process. Each of our facilities are designed around our patients’ needs. We combine state-of-the-art technology with specially trained staff to create a positive experience.

LATEST TECHNOLOGY We offer our patients the most advanced clinical technology available in Southeastern Idaho for the detection and treatment of cancer.

SUPPORTIVE SERVICES Our team of specialists include medical oncologists, radiation oncologists, surgery specialists, physician assistants, nurse practitioners, oncology certified nurses, nurse navigators, licensed social workers, registered dietitians, and many others who work side-by-side to assist with the most effective treatment plans for our patients.

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Health & Wellness

Spring 2017

Donating plasma: How does it work?

G abe Davis

Standard Journal staff

For just a few hours of your time, you can help save lives.

At Biomat USA in Rexburg, you can donate a crucial fluid that your body makes constantly: blood plasma.

Blood plasma is “the liquid portion of blood — a proteinsalt solution in which red and white blood cells and platelets are suspended. Plasma, which is 92 percent water, constitutes 55 percent of blood volume,” according to the American Red Cross.

Medicines derived from plasma are used all over the world to treat and prevent disease and conditions in areas like pulmonology, immunology, infectious disease, hematology, neurology and shock and trauma, according to Grifols, the global healthcare company that owns the Biomat USA facility in Rexburg. In addition, plasma can’t be synthetically created, so these types of medicines can only be made because of plasma donations from individuals.

By donating some of your plasma, you can help someone

else — and you can help yourself, too.

“We appreciate our donors’ time and the effort it takes to donate, so we compensate you for your time and effort. Rates vary, but on average you can earn up to $200 a month donating the plasma used to help make life-changing medicines,” according to Grifols.

So just how does the donation process work?

On the surface, donating plasma is somewhat like donating blood. As you sit in a reclining position, a phlebotomist prepares you for your donation and then inserts a needle into your arm to extract blood. In plasma donation, however, part of the blood is returned to your body. Using a process called plasmapheresis, the blood is taken into a machine that includes a centrifuge, which spins your blood, separating your red blood cells and plasma. The plasma is then collected, and the red blood cells are sent back into your veins, often with IV fluid. The plasmapheresis process generally takes about 45 minutes, but that can vary based on the weight of the donor.

Biomat USA in Rexburg also plays movies on screens in the donation room and has complimentary Wi-Fi so you have something to do as you donate.

Biomat USA in Rexburg is open Mondays from 6 a.m. to 6 p.m., Tuesday through Friday from 6 a.m. to 7 p.m., and Saturday from 7 a.m. to 5 p.m. Donations are on a first come, first served basis. Your first appointment, however, which involves a physical examination and some paperwork, will need to be scheduled. For more information and to schedule your first appointment call 208-359-1800. •

Tips for donating plasma (from grifolsplasma.com)

Save Lives & Get Rewarded

Become a Plasma Donor Today.

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Before your plasma donation: Drink lots of water before donating on your plasma donation day Eat a healthy meal within two hours of your visit Avoid foods high in fat or cholesterol Don’t use tobacco for an hour before donating Avoid alcohol and caffeine before and on your plasma donation day Avoid strenuous exercise an hour before plasma donation Get a good night’s sleep before you donate After your plasma donation Drink plenty of water to replenish any lost fluids Eat a healthy meal within two hours of your visit Don’t use tobacco for 30 minutes after donating

Avoid heavy lifting and strenuous activity for at least 24 hours Other tips Dress warmly, and bring a blanket. To keep your body temperature from rising, we keep our centers cool.

Bring something to read, study, listen to or watch. We play movies, and the majority of our plasma donor centers have Wi-Fi. The procedure typically takes approximately 45 minutes (after your first donation), so think of how you’d like to spend that time.

Donate plasma with a friend. You can keep each other company, ease your nerves and potentially qualify for a donor referral bonus.

Health & Wellness

In defense of the

BACKCOUNTRY SANDWICH Julia Tellman H&W Contributor

R

ecently a friend asked my advice on nutrition for an endurance event.

I felt silly admitting I had no secret formula : a couple granola bars, the strategically deployed gel, a wrinkled baggy of tortilla chips. But then I revealed my ace in the hole: the backcountry sandwich.

Expensive, pre-packaged nutrition comes in various forms: bars, blocks, gummies, gels. It all serves a purpose but for bigmileage days of middling intensity (survival rather than sprints) I always pack the backcountry sandwich.

It's fluid in form. Mine is always on 460 bread with ample cheddar, layered with salami, a thick coating of mustard and a dappling of arugula if I'm feeling fancy. But maybe your backcountry sandwich is an English muffin with bacon, or a PB&J, or even a breakfast burrito; who am I to judge?

The goal is to have a pleasurable brick of calories, salt, fat and protein conveyed

in a carbohydrate vessel, perhaps with a fistful of peppery greens so you feel that you have made healthy choices.

The backcountry sandwich accomplishes so much, regardless of how smooshed it gets en route. Its consumption is always enjoyable and often envy-inducing. It doesn't harden and freeze into a molarchipping mass like an energy bar. It functions like cherry wood on a fire: slow-burning, sustaining, and flavorful. It contains all the elements necessary to power you through the final couple of hours in a long day.

Best of all, it is a fuel borne of creativity. When you're packing for your adventure at the last minute, you consult the fridge.

Turkey? Parmesan? Bell pepper? Pita? Sure! Throw it in an old produce bag and pack it up. You'll thank yourself ten or twenty miles later.

•

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Health & Wellness

Spring 2017

Post holidays workout

These muscles include the glutes, quads and hamstrings. To do the exercise, stand with feet hip-width apart. After placing your hands on your hips, take a step forward with the right leg.

Next, lower the body until the front leg and back leg form a 90 degree angle. Return your right leg to the starting position. Do this with your left leg, and repeat this 10 times on each side. The magazine suggests doing a total of three sets.

Fitness also recommends an exercise called burpees.

“This exercise effectively targets your core, chest and legs simultaneously. Feel the burn and know you’re building lots of lean muscle,” it writes.

The exercise is done by standing with your feet shoulder-width apart with arms at the side. Then push the hips back, bending the knees and lowering into a squat position. Then place your hands on the floor in front of you and shift your weight to your hands. Jump back, causing your feet to land in a plank position.

“Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air,” the magazine writes.

Shortly after this, lower the back into a squat. Do this a dozen times and do in three sets.

L isa Day le y S mith

lsmith@uvsj.com

In a Cornell University study Brian Wansink, Ph.D. says that a combination of cold winter weather and holiday snacking makes people gain weight.

While that may seem like a no-brainer, Wansink says it’s all the snacking from October through January that causes the weight gain, not just the snacking on the actual holiday.

“The weather may explain the gradual increase, but we also see these spikes that start about a week before the holiday and peak a few days after,” he says. “To me, that suggests that the holidays themselves aren’t the problem — it’s more the ramping up beforehand and all the Halloween candy or Thanksgiving leftovers or Christmas

cookies you’re eating afterward.”

Wansink says that instead of making a resolution to lose weight at New Year’s, instead everyone should set a resolution in October not to overeat.

“You’re going to be a in a lot better shape if you keep what happens on Thanksgiving to one day, rather than stretch it out for a week before and a week after,” Wansink said.

In the meantime, to get rid of those winter/ holiday pounds, Fitness Magazine has provided the following exercises to kill some calories. It starts off with what it calls the Plain Jane Forward Lunge.

“The Plain Jane forward lunge is still very effective for weight loss, as it works multiple muscles at once,” it writes.

Next it recommends what it calls “the Explosive Lunge,” that the magazine says will work up such a sweat to “torch major calories.”

The exercise begins with the feet together and hands on the hips. From there, step forward with the right leg. Bend until the leg is at a 90-degree angle. Then jump up, switch legs in midair and land with the left leg lunged forward. Repeat the lunges while switching sides for one minute. This should be completed in three sets, it said.

Of all exercises, the best for weight loss are squats, says the magazine.

“When you do them correctly, you engage your core and entire lower body,” it writes.

The exercise starts with feet hip-width apart, arms at either side. While keeping weight on the heels, start to lower you legs

Health & Wellness

while raising arms in front. Keep the back straight, and lower until the thighs become parallel to the floor.

to burn calories. The quick leg motion targets obliques, butt and hamstrings,” Fitness Magazine said.

“Remember to keep your knees in line with your toes the entire time,” the magazine advised.

The exercise calls for looping the center of a band around a stable post, like a table leg. Get in a plank position on the floor, facing away from the table leg with feet placed in handles similar to stirrups. While alternating, bring the right and left knee toward the chest without letting the toes of the bent leg touch the floor. Do three sets of these.

Repeat this 15 times in three sets.

Next comes the double jump.

“Take your traditional squats up a notch by incorporating a jump and a lunge. The movement will increase your heart rate, and you’ll feel the burn in your abs, butt and legs,” says the magazine.

The exercise is done by lowering the body into a deep squat and rising up “as if you’re jumping” but then landing in a lunge position with the right leg in back.

“Use momentum to jump from this lunge position back to a squat. Continue for 45 seconds, alternating legs. Do two sets total,” writes the publication.

Another great weight loss exercise is called mountain climbers. This requires the use of a resistance band.

Next comes the tabata drill.

“These intervals may be short — but trust us, you’ll appreciate the off intervals,” writes the magazine.

Start the exercise by using dumbbells at your shoulders. Place feet together. Place the dumbbells jack straight up until arms are fully stretched. Jump feet outward.

“Continue with all-out effort for 20 seconds,” writes Fitness Magazine.

Rest for 10 seconds, then place feet shoulder-width apart. Place the dumbbells at the chest.

103124-AM-Rexburg Standard Katies Journey Half Page Ad.pdf 1 2/14/2017 4:50:41 PM “Mountain climbers are an excellent way

Spring 2017

“Begin jabbing the dumbbells across the body. Switching sides, continue with all-out effort for 20 seconds. After 10 seconds of rest, repeat both exercises for 8 rounds,” it writes.

Next retreat to your school days by jumping rope. Fitness Magazine says it’s more than just a middle school gym class activity.

“It’s total-body toner made for weight loss,” said the magazine.

Jump ropers should check the length of their rope to ensure the handles will line up with the shoulders. Start with the feet together while each hand holds one end of the rope. Place elbows toward ribs.

Swing the jump rope, and hop over with feet together. Jump for a minute and complete three sets.

While exercise helps, Wansink says it also helps to cut back on all that Halloween candy and all the treats that soon follow on Thanksgiving and Christmas.

For more information on weight loss exercise visit www.fitnessmagazine.com/ workout/lose-weight/burn-fat/best-exercises-for-weight-loss. •

Follow Katie’s Journey...

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LB LATER

THE JOURNEY BEGINS

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Attend the next weight-loss seminar in Rexburg.

Call for more information.

782-3993

www.BinghamMemorial.org/KatiesJourney Join Katie on her incredible weight-loss journey and see how this mother of two transformed her weight-loss struggles into life changing results.

The Bariatric Surgery Program at Bingham Memorial Hospital is the areas only (MBSAQIP) Accredited Center.

103124

Health & Wellness

Spring 2017

Am I Going

TOO STRONG? Day ne Tone y

H&W Contributor

Why women don’t need to worry about ‘bulking up’ One of the top concerns I’ve come across in regards to women interested in the gym, and our strength and conditioning program here at Targhee CrossFit, is this fear of getting “big and bulky.” When this topic comes up both my partner, Josh Remple, and I basically want to pull our hair out, or shove cotton into our ears because this assumption and fear really still exists!

However, instead of doing the aforementioned (that wouldn’t be very professional after all) I try to give the facts.

Alicia Siddoway PT & Associates

First of all, women simply don’t produce the same amount of testosterone as men do, so simply adding a strength program designed for general physical preparedness for daily life won’t make them look “manly.”

Family owned since 1968

• OrThOPEdicS • SPOrTS MEdicinE • nEck And bAck PAin • WOund cArE • MAnuAl ThErAPy • bAlAncE TrAining • WOMEn’S hEAlTh

Second, the “bulky” (I see them as awesome) women you may see on TV or on ESPN at the CrossFit Games or other sporting events, are a consequence of training specifically to be the best at their chosen sport or activity. It has taken years upon years of hard training (multiple sessions a day) and eating massive amounts of food for them to earn arms that some men might in fact be jealous of.

Most Experienced! clark dabell, dPT Elaine Spang, PTA, lMT Stacey Jones, PTA 1 Professional Plaza Rexburg, ID 83440

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Which leads me into the next main point: food. If you want to “bulk up,” you have to eat to gain muscle. Two months of strength training will not turn you into the Hulk. I am sorry, it does not work like that, not for you, not for anybody. Eating to bulk up, for the most part, entails turning eating into a full-time job. There are outliers of course, it’s just what is portrayed on media that

Health & Wellness

Also, when someone walks into the gym saying they don’t want to get bulky, they may not realize it, but they are taking something away from all the people that may be bulky.

It takes hard work to achieve those results, and someone thinking they may accidentally get the same body someone has been sacrificing for month after week is a tad ridiculous.

It’s like saying you don’t want to take a snowboard lesson because you’re afraid you’ll go pro.

No matter what you read or what you see, without eating and daily training specifically for gaining pounds, it won’t happen (and it takes years, not months). And it surely won’t happen by following a CrossFit program where general physical preparedness is the main goal, not competing in specific avenues of sport.

I just wanted to put into perspective the shear amount of dedication and work that goes into achieving something so inspiring. When I hear women say that they don’t want to lift weights because they don’t want get to bulky (and remember “bulky” takes a lot to get to), what I really hear is an excuse to not put themselves in a position that is new, nervewracking and scary.

Of course doing something new is hard, and terrifying. But know that you know you won’t walk out of the gym so swolen that you have to turn sideways to fit through the door...don’t you want to come and be inspired by all the amazing and strong ladies (and yes they look strong and lean! and they love it) in our community who have

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overcome their fear as well?

And my other question to most women who fear the bulk is, “where does this fear come from?”

RECLAIM YOUR LIFE

Why wouldn’t you want to be stronger? To have muscles? To be proud of them, after all, they are sign all of the hard work you’ve put it!

I’m not going to get into the numerous benefits of lifting weights for women, that would be for another lengthy article, but I do think women should celebrate their strength. We should praise women on how many push-ups or pull-ups they can do. The women you see in media that look bulky, I think look awesome. We should see our bodies for what they are: marvelous human machines that are the result of a lot of hard work in the gym and in life. Let the rest of society waste time debating what a “real woman” looks like. We are real women and we’ve got work to do. •

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people may see and make assumptions from.

Spring 2017

Toney is a co-owner and coach at Targhee Crossfit in Driggs.

360 E. Main Rexburg, ID. www.uppervalleyortho.com

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Health & Wellness

Spring 2017

A little date with a big impact

By Kate Hull H&W Contributor If you’re like most Americans and tend to toss that day-old yogurt or dated lettuce, take note: the expiration dates on your food are not what you think. It’s time to break the bad habit and rethink your expiration dates.

more likely to diminish faster. “Best by” is another way to state a similar thing: when to consume the product for the best quality.

if you have a bag of carrots that are past expiration, use a general taste and visual inspection to be sure it is OK.”

This problem, however small it may appear, is a $900 million issue each year in wasted food.

The confusion lies with the manufacturer, which means it is up to the consumer to decipher the expiration date code.

For Beau Jacoby, the owner of Barrels & Bins Community Market in Driggs, the solution to the expired goods is getting them to people rather than landfills.

Inside his organic and speciality store, the items are taken off the shelves and given to employees or taken to his family.

“Every manufacturer is different. When my staff checks expiration, you can go to the manufacturer’s website and search at the dates and decipher the code. Some may have the date it was created on and the date it was bottled or it may have a certain number of years they guarantee quality,” he says.

“We do not sell the items because it is a choice we have made as a business, but Open up your fridge and pantry, and there are no regulations that keep you’ll notice three main types of dates, businesses from selling them,” he says. printed in small black lettering, that state “Some states do allow businesses to do either “use by,” “sell by,” or “best by.” this at discounted prices These dates, the study to keep the products shows, are determined from getting into the by the manufacturers, landfill.”

This problem, using little to no federal Jacoby recommends regulations and however small customers use common inconsistent standards. it may appear, sense when deciphering The confusion lies in if something is good to is a $900 the difference between eat or not past the date. million issue safety- and qualityAnd when in doubt, do based dates. “Sell by” each year in some resea rch and ask usually is a date that questions. wasted food. refers to peak fresh“The most concerning ness. That homemade foods are canned foods guacamole may say that go beyond dates too “sell by” Oct. 10, but far,” he says.

“If there are no liquids or it’s safe to eat the following few days. associated bacteria that could come up “Use by,” however, means when the after expiration, it’s good to just use product should be eaten. After the date, standard common sense. For example, the product is still safe, but the quality is

Studies like the 2013 label study out of Harvard are working to put an end to the unregulated, confusing labels, and listed recommendations to change the status quo. The study hopes manufacturers will one day:

According to a study done by the Natural Resources Defense Council and Harvard Law School’s Food Law & Policy Clinic, United States consumers waste billions of pounds of food each year because of confusion over the pesky dates printed on their food. So what does the date actually mean?

• Make “sell by” dates invisible to consumers, as they indicate business-to-business labeling information and are mistakenly interpreted as safety dates.

• Establish a more uniform, easily understandable date label system that communicates clearly with consumers by 1) u sing consistent, unambiguous language; 2) c learly differentiating between safety- and quality-based dates; 3) p redictably locating the date on package; 4) employing more transparent

Health & Wellness

Spring 2017

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methods for selecting dates; and other changes to improve coherency.

• Increase the use of safe handling instructions and “smart labels” that use technology to provide additional information on the product’s safety.

“There should be some effort made to say ‘use by the date’ or ‘do not use after this date’ and have a quality control date. But this has to come from the manufacturers,” Jacoby says.

Initiatives are popping up throughout the United States to reduce food waste and educate consumers on food, like United Nations Environment Program Think.Eat.Save. campaign as part of the Save Food Initiative. The goal? End wasting food and help feed people worldwide.

Think.Eat.Save. encourages consumers to take simple steps to help reduce waste.

“Most foods can be safely consumed well after their use-by dates,” according to the campaign. “Eat food by that date or check if you can freeze it.”

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Other tips include: •S hopping Smart: Plan meals and buy what you know your family can consume.

• Understand Expiration Dates: Ask grocery store managers questions or check with the manufacturer to better understand what the date means.

• Utilize Your Freezer: The best way to keep foods safe and ready to eat? Use your freezer. Freeze produce and leftovers before they go bad until you’re ready to eat them.

Visit www.thinkeatsave.org for more tips and information.

•

1573824

• Buy Funny Fruit: Perfectly good, although misshapen or different color fruits and veggies are thrown away because they don’t look exactly right, but are just fine. Go against the grain and buy that goofy apple.

John Allred, M.D., Edward E. Evans, M.D. Rachelle Jones, F.N.P.-C. Toni Frahm C.N.M. 15 Madison Professional Park • Rexburg, Idaho • 208.356.6185

w w w. m a d i s o n w o m e n s c l i n i c . c o m

Women’s Health Care

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Health & Wellness

Spring 2017

Holistic healing L isa Day le y S mith

lsmith@uvsj.com

causing someone’s insomnia, gall bladder disease or arthritis.

forms of Ayurvedic therapies.

IDAHO FALLS, Idaho — A new medical clinic hopes to help cure patients’ illnesses by treating the origin of the problem via natural means. To do that, it plans to address patients’ emotional, spiritual, mental and physical health.

“It takes time. Sherlock Holmes can’t solve the most difficult cases in five or 10 minutes or in an hour. It takes many days to accumulate the data to get to the root of the problem,” he said.

The Healing Sanctuary opened about two months ago and has seen a brisk business.

It is temporarily located at 3422 S. 15th E. There, longtime OB/GYN physician Dr. Jeff Baker treats patients by searching for the cause of the illness.

“There are differing tools and therapies that are beneficial for curing chronic disease,” Baker said.

“It takes time. Sherlock Holmes can’t solve the most difficult cases in five or 10 minutes or in an hour. It takes many days to accumulate the data to get to the root of the problem.”

-Dr. Jeff Baker

“It’s aimed at getting at the root of the problem,” Baker said.

While he’s all for various forms of traditional medicine that involves surgery and prescriptions, Baker that says instead of immediately writing a prescription he’ll first turn into a medical Sherlock Holmes. In that mode, he starts looking for what’s

To help cure illness, Baker relies on detoxifications and supplements.

He also asks patients what they’re eating, watching and listening to and says it all combines to affect the body’s health.

“It’s ‘What is in the midst of blocking that healing potential to help the body get back to health as it should be?’” he said.

Last year, Baker visited India, where he trained in Ayurvedic medicine. A type of holistic medicine, yoga and meditation are

Baker is starting this new clinic at a time when most people are ready to retire. He says that he felt motivated to provide this new type of treatment to people who weren’t healed through traditional medicine.

In the process, he joined forces with

Health & Wellness

Stephen Loosli in creating the new clinic. Loosli currently serves as the clinic’s office manager.

“I visited with him extensively last year. I said, ‘Jeff, you should be retired.’ A few days later, he said, ‘I feel compelled that this type of health care is needed in the community. There are people who are sick who can get better. I’ve just got to do it.’

So we’ve done it,” Loosli said.

The men have also recruited physician’s assistant Jordan Hale as well as nurse midwife/nurse practitioner Marci Baak. Also involved is naturopathic physician Dr. Karen Bender and massage therapist Harvey Hunter. Officials there are also considering hiring a psychologist to work at the facility.

Spring 2017

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relaxation and stress management,” Loosli said.

The facility is also providing free birth control and counseling for a year.

“It’s a more natural approach to birth control. We offer that to college kids at no cost,” he said.

In June, the clinic will move to its permanent location on 13th Street inside the old LDS Third Ward Building. Clinic officials purchased the historic structure last year and are currently working to renovate the building. Chester resident and craftsman Val Hathaway is helping with the restoration.

“We’re using some good old Fremont County skill,” Loosli said.

The various workers make for a well-rounded clinic to serve the whole person, Loosli said.

Plans call to use the old church’s cultural hall for everything from cooking classes to yoga to stress management classes.

“We have this built-in second and third opinion in our clinic as people come here,” Loosli said.

“There will be some learning opportunities happening in that space,” he said.

When first meeting with new patients, the clinic does a thorough review of the patient’s health.

The entire purpose of the new clinic is to determine what’s causing a patient’s various ailments, whether they be physical, spiritual, mental or emotional.

The clinic will review the patient’s physical health.

“Are they in good shape? Are they physically active? Do they feel energized and full of vitality?” Loosli said. “If there’s fatigue, they may be overweight. They can’t explain why they have malaise or difficulty walking. There are all sorts of symptoms they might complain about as well,” he said.

Clinic officials will also do a review of any kind of food allergies and determine if the patient is getting enough sleep. They’ll also talk about what Loosli calls “emotional wellness.”

“Are they comfortable at home and with friends? Do they have a good self-image? Do they know how to deal with stress? Lots of people have a medical manifestation of poor stress management,” he said. “They bring it home from work. They don’t dare do it at work for fear of getting fired, and that makes them ill.”

Then there’s the spiritual side of wellness, Loosli said.

“We don’t have a particular spiritual go-to component except that there is a tremendous proven power of good health from being grateful and thankful and in serving other people,” he said. “Suddenly things that were problematic kind of clear up.”

“We want our patients to discover the root causes of their illness and heal to their optimal level of health and be taught the tools needed to maintain optimal health and (to) truly live in a state of peace and bliss,” the clinic said in a press release. •

FRIENDLY

YOUR

“We do an analysis right out of the gate. During their very first appointment, we get a description of their medical history, any surgeries they’ve had and any medications they’re on,” he said.

NEIGHBORHOOD PHARMACY

Transfer Your Prescription With a Phone Call!

356-5416 Prescription Over-the-counter Remedies Personal care items First aid Flu Shots

Loosli noted a patient who recently volunteered in Haiti, and after visiting that devastated country, his own problems didn’t seem quite so bad.

“That perception shift sometimes helps change an attitude, which then leads into better health,” he said.

The clinic is also providing natural infertility cures.

“We’ve had great success with natural remedies with diet,

124 W. Main St., Rexburg • 356-5416

Open Monday-Friday 9 a.m.-7 p.m. • Saturday 9 a.m.-5 p.m.

your own food

A few quick facts More people are canning. Sales of food preservation products at Jarden Home Brands, which makes Ball and Kerr canning jars, jumped 60 percent between 2007 and 2010, USA Today reported.

Why can foods?

– From the USDA’s complete guide to canning

Canning can be a safe and economical way to preserve quality food at home. Disregarding the value of your labor, canning homegrown food may save you half the cost of buying commercially canned food. Canning favorite and special products to be enjoyed by family and friends is a fulfilling experience

and a source of pride for many people.

Many vegetables begin losing some of their vitamins when harvested. Nearly half the vitamins may be lost within a few days unless the fresh produce is cooled or preserved. Within 1 to 2 weeks, even refrigerated produce loses half or more of some of its vitamins. The heating process during canning destroys from one-third to onehalf of vitamins A and C, thiamin and riboflavin. Once canned, additional losses of these sensitive vitamins are from 5 to 20 percent each year. The amounts of other vitamins, however, are only slightly lower in canned compared with fresh food. If vegetables are handled properly and canned promptly after harvest, they can be more nutritious than fresh produce sold in local stores.

The advantages of home

canning are lost when you start with poor quality fresh foods; when jars fail to seal properly; when food spoils; and when flavors, texture, color and nutrients deteriorate during prolonged storage.

The information and guides that follow explain many of these problems and recommend ways to minimize them.

It’s easy and safe - Deb Davidson, home canner in Bozeman, Montana.

It doesn’t take much to get started canning, Davidson said. You’ll need glass jars, which can be reused, and a large canning pot with a jar rack inside. Then, it’s just recipes and ingredients. The jars are sealed in a hot water bath.

“A lot of people are afraid they’re going to

poison themselves,” Davidson said.

But it’s obvious if something you’ve canned is bad, she said. The jar doesn’t pop when you open it, or the food smells or tastes rotten.

“I’ve never gotten sick on anything, but I have thrown things out,” she said.

Davidson said she started canning 13 years ago in graduate school at University of Montana in Missoula.

“I don’t know why I started,” she said. “It was like, well, why not?”

The USDA’s complete guide to canning can be found at http://nchf p.uga.edu/how/ can_home.html and the agency’s guide to canning for kids, called Put it Up, can be found at http://nchfp.uga.edu / putitup.html. •

Health & Wellness

Spring 2017

Over 85 Years of Combined Eye Care Experience ...

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As well as state-of-the-art facilities and remarkable patient care, we offer the following services:

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• Injection treatment of Macular Degeneration

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Health & Wellness

Spring 2017

Don't be Limiting salt intake is fooled by sea salt part of a heart-healthy diet. native. But the real differences between sea salt and table salt is in their taste, texture and processing, not their makeup.

Sea salt is actually produced as seawater evaporates. This process is quite simple and leaves behind some trace minerals and elements depending upon the water source.

By SeAnne Safaii Idaho Academy of Nutrition and Dietetics

W

hen it comes to food products seasoned with sea salt, marketers know their audience. In a survey conducted by the American Heart Association (AHA), 61 percent of Americans erroneously think that sea salt is a healthier, lower-sodium alternative to regular salt.

The fact is that table salt and sea salt have the same basic nutritional value, both consisting of two minerals — sodium and chloride. The only difference is that one is harvested from seawater rather than mined.

Sea salt is often advertised by marketers as being more natural and a healthy alter-

These trace minerals can add flavor and color to the sea salt. Because very little processing is involved, sea salt is often coarser and found in larger crystals.

Table salt, on the other hand, is mined from underground salt deposits. It has to undergo more processing to eliminate trace minerals, contains additives to prevent it from clumping and also has added iodine, an essential nutrient necessary to prevent goiter.

According to the AHA, the U.S. public is confused about sodium. They found that 46 percent blamed the salt shaker for their high sodium intake, when in fact most dietary sodium comes from salt in processed foods.

The body needs only a couple hundred milligrams (mg) a day to stay healthy. But most people consume much more than that: between 1,500 and 2,300 mg per day.

People with high blood pressure or a family history of high blood pressure should aim for the lower end of the range. The AHA recommends a maximum of 1,500 mg of sodium per day.

While sea salt may seem like a healthier or more natural choice, it contains the same amount of sodium as table salt and will have the same effect on your blood pressure.

So when it comes to managing blood pressure, there are no health benefits to using sea salt over table salt. Because sea salt has a stronger taste, less of it may be needed to create the same flavor, but consumption still needs to be limited to no more than 1,500 mg per day, which is about 1/2 to 3/4 tsp. A better option is to use salt-free seasonings, spices and herbs. •

Health & Wellness

Spring 2017

The GE Optima

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Rexburg Standard Mazor X Full Page Ad.pdf 1 2/14/2017 4:52:34 PM

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Health & Wellness

Spring 2017

1

Greater Precision 98.9% accuracy for placement of implants

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Fewer Complications Complication rates reduced by 48% over traditional spine fusion surgery

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Shorter Recovery Average length of hospital stay reduced by 27%

First in the World Technology, Right Here in Eastern Idaho Bingham Memorial is proud to be one of the first hospitals in the world to introduce the all-new Mazor X robotics system. With accuracy and precision, Mazor X will assist surgeons in the surgical treatment of many spine conditions such as degenerative disc disease, scoliosis or curvature of the spine, herniated disc, spondylolisthesis, stenosis, vertebral fractures, and more.

To learn more, visit www.BinghamMemorial.org or call 235.2277

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