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Susan G. Komen has a Bold Goal - to reduce the nation’s 40,000 breast cancer deaths by 50 percent by 2026, by improving access to quality and timely cancer care for the underserved and enhancing Komen’s research focus on lethal breast cancers. We are focused on this Bold Goal in Idaho and Montana. Where you live should not determine whether you live, and everyone should have equal access to care. We are constantly working with our Grantees to ensure that access to screening, diagnostic services, patient assistance and education is available to those in need. Komen Idaho Montana has provided more than 385 grants and awarded over $7.3 million to community programs to help the men and women in Idaho and Montana. Komen Idaho Montana has also giving more than $2.4 million to breast cancer research to help find the cures for this disease.
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SPRING 2018 Benefits to Getting 22 6Organized
to Relieve 14 Foods Nausea
Find ways to free yourself, and really enjoy the time you have.
Shopper: How to 24 Couch Buy Groceries Online
Your stomach is upset and nothing sounds good, or even edible. Turn to these foods to fight the nausea.
More and more companies want to deliver groceries to your door. It sounds awesome, but who should you go with?
38 Homework the Right Way Helping With Children’s
34 18 Kourtney Kardashian: If you’re interested in keeping up with Kourtney Kardashian’s diet tips, or if your looking to just get healthier, you’re in luck.
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Getting kids to succeed academically is a monumental challenge at times. Here are some tips for helping at home.
42 Ketogenic Diet: Yea or Nay? Carbohaters are uniting around the keto diet, which requires ditching carbs and replacing them with fats and some proteins.
Apple Cider Vinegar Health Fad or Miracle Cure? Let’s take a closer look at the apple cider vinegar health craze and see if the facts back up the claims.
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FROM THE EDITOR
simple changes I LOVE SPRING. I LOVE THE PROMISE OF WARMER, SUNNIER DAYS THAT BECKON US OUTSIDE AND INTO ACTIVITY. IT’S MOTIVATING. AND MOTIVATION IS THE POWER TO PERSIST AND DO MORE WITH OURSELVES AND OUR TIME. SPRING MEANS MORE DAYLIGHT, MORE SUN, AND HOPEFULLY, MORE FITNESS. I LIKE THIS! LET’S CONSIDER THE CONCEPT OF MORE FOR A MOMENT.
I believe that the difference between more or less in life is choice. And that choice is very simply how we define ease, and the things that are easy to do. I’ve always loved Mr. Emerson’s quote:
“That which we persist in doing becomes easier for us to do - not that the nature of the thing is changed, but that our power to do is increased.” ~RALPH WALDO EMERSON Think about the things in your life you find easy to do. Now contrast those things with their opposites. For example, which is easier for you to do – work or rest? Education, or entertainment? Confidence or doubt? Fear, or faith? Is it easier for you to choose healthy snacks or stay a junk-food junkie? Is it easy to get on your excise clothes and get out after it? Even in challenging weather? Think about your relationships. Is it easy to do the things that help build true friendships and true love? May I submit that happiness and success in life are built by taking things in our lives that we know are beneficial and making them easy to do. Sure, they may not be easy at first, but
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
14 HEALTHY IDAHO
as the quote says, with persistence, they become easy.
At any time, we can choose to change it all. We could choose any day to take a class and open a new door. We can start a new activity, a new hobby, a new attitude, a new career. We can easily start it today – or tomorrow, or next month, or next year. It’s our choice. But, doing nothing is easy too. Sometimes it’s easier to pretend rather than to perform. It’s easier to sit rather than run. To stay instead of set out towards something new. If change is too challenging, things remain how they are (or worsen). If adding more fitness, more fun, more education, more love in our lives is too demanding, it’s easier to settle for less. As business guru Jim Rohn said:
“The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, “The fault is not in the stars, but in ourselves.” We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today.” When considering changes, use your imagination. Dream big. Consider that in 1960 it was technologically impossible for man to travel into outer space. But with vision and ten years, Neil Armstrong took a small step and a giant leap. Dream became reality in the wake of one voice challenging the scientific community to do whatever was necessary to see to it that America “places a man on the moon by the end of this decade.” The charge awakened the spirit of possibility in an entire nation, planting the seed of possibility into the fertile soil of imagination. A dream. A bold challenge. It wasn’t easy, but it became reality. Today, space flight is commonplace. Let’s apply that lesson to our lives. Hopefully we are each keenly aware of personal traits and qualities – weaknesses – that we would like to change and strengthen. Let’s identify them. Let’s challenge ourselves to turn weaknesses into strengths. Let’s harness the power of motivation towards new experiences and improvements. Remember, the difference between ‘easy-to’ and ‘easynot-to’ lies in simple motivation.
UTAH SPRING 2018 VOLUME XI, № 2
EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-mag.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-mag.com SALES & MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ONLINE EDITOR Chelsa Mackay | chelsa@healthy-mag.com ASSISTANT DESIGNER Krista Bowen | krista.bowen@stardocs.com DIRECTOR OF OPERATIONS Allyson Long | allyson.long@healthy-mag.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim CIRCULATION Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.
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Submit articles to editor@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All photography courtesy of Shutterstock.com unless otherwise noted.
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NUTRITION
Top
Sweet Potatoes
Sweet potatoes shouldn’t just be a Thanksgiving favorite. That’s because they’re an outstanding source of carotenoids (including beta-carotene), as well as vitamin C, calcium, and potassium. Sweet potatoes can help reduce LDL (“bad”) cholesterol, lower high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Other good sources of beta-carotene include carrots and apricots.
Superfoods You Can Easily Add to Your Diet—Today!
Eating a wide variety of delicious whole foods, including vegetables and fruits, whole grains and legumes, lean protein, and healthy unsaturated fats is key to getting the maximum amount of vitamins, minerals, antioxidants, and other disease-fighting nutrients.
Tomatoes
Tomatoes are a great way to make salads, salsas, and pasta sauces healthier. Studies show that eating tomato products, which are high in the carotenoid lycopene, may reduce prostate cancer risk, and the US Food and Drug Administration (FDA) now allows tomatoes and tomato-based products, like tomato sauce, to carry that health claim. Tomatoes also contain the antioxidants vitamin C, lutein, and zeaxanthin.
Salmon
Salmon contains high amounts of omega-3 fatty acids, which can help regulate blood pressure, have positive effects on mood, memory, and other brain functions, and benefit your heart health. When consuming salmon, in particular, be sure to buy wild salmon. It may be a little more expensive, but in most cases it’s healthier than the farmed salmon, which is often fattened on grains and thus has fewer omega-3s.
Blueberries
Blueberries may be small fruits, but they pack big benefits. The fruit contains a number of antioxidant compounds, including vitamin C, pigment-producing anthocyanins, and flavonoids. Studies suggest that blueberries can help protect against cancer thanks to the ellagic acid they contain, as well as high blood pressure, coronary artery disease, and cataracts. And they may play a role in warding off the short-term memory loss associated with aging.
Walnuts
Like all nuts, walnuts are a good source of protein, fiber, and healthy fats. But unlike other nuts, walnuts are high in hearthealthy alpha-linolenic acid (ALA), an omega-3 fatty acid, which has antioxidant and anti-inflammatory properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other South Beach Diet–recommended sources of plant-based omega-3s include flaxseed and chia seed.
Dark Chocolate
As if you need another reason to enjoy dark chocolate! Studies show that eating dark chocolate in moderation can help lower blood pressure and reduce levels of C-reactive protein (CRP) in the body, a powerful predictor of heart disease and type 2 diabetes. Dark chocolate is packed with antioxidant flavonoids, which can also help protect against certain forms of cancer and diabetes. Be sure to choose brands that contain at least 70 percent cacao and limit yourself to a 1-ounce serving.
Broccoli
Broccoli is packed with folate, riboflavin, potassium, and beta-carotene. Like other cruciferous vegetables including cabbage, Brussels sprouts, kale, bok choy, and horseradish, broccoli is an antioxidant powerhouse that can help lower blood pressure and cholesterol, protect against macular degeneration, and cut down on age-related memory loss. Broccoli and many other cruciferous vegetables contain a compound called sulforaphane that may increase the activity of cancer-fighting enzymes in the body.
20 HEALTHY IDAHO
Mushrooms
Mushrooms have long been an unsung hero in the realm of superfoods, but they are now becoming recognized as a major player because they’re the only fruit or vegetable source of vitamin D. Mushrooms contain ergosterol, a plant sterol that converts to vitamin D when exposed to either real or artificial sunlight. Mushrooms also contain eight essential amino acids, plus niacin, thiamin, riboflavin, and dietary fiber, and they’re a superb source of potassium.
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NUTRITION
BANANAS Bananas can help restore potassium and relieve an upset stomach by stimulating mucus production. Mucus production acts as a barrier between the stomach lining and the acidic gastric substances which cause an upset stomach.
RICE Rice is an easy food to digest when feeling nauseated, and it’s the only starchy food that doesn’t trigger gas during digestion. If you’ve lost fluids due to vomiting, add salt to your rice to keep your sodium levels in control.
APPLESAUCE Applesauce is a great food to eat when feeling nauseated because the high fiber-filled food helps rid your body of chemicals that induce nausea.
GINGER
Foods to Relieve
Nausea Nausea: that awful feeling you get when you need to throw up. We all hate it, yet we all experience it a time or two (or 50). Next time you’re feeling nauseated, remember these foods that can kick the feeling away.
Research has yet to find exactly how ginger helps relieve nausea, but ginger has been used for centuries as an anti-nausea trick. Ginger can also reduce vomiting. So, if you’re nausea leads to vomiting, ginger may be exactly what you need.
SPORTS DRINKS Nausea can lead to a loss of electrolytes, and a lack of electrolytes can make you feel even worse. That is why sports drinks are great, as they replenish fluid loss and electrolytes. There are many causes of nausea, such as fever, food poisoning, alcohol use disorder, morning sickness and chemotherapy. If you experience nausea and vomiting with additional chest pain, severe abdominal pain, blurred vision, confusion, high fever, stiff neck, or rectal bleeding, call 911 or get medical assistance.
TIPS TO PREVENT NAUSEA • Avoid eating for about 4-8 hours if you’re vomiting often • Watch out for bold, spicy flavors, fatty foods, and strong aromas, as they can trigger nausea. • Eat small meals frequently • Eat food cold or at room temperature • Rinse your mouth out before and after meals • Eat foods slowly • Avoid hard-to-digest foods
Sources: mayoclinic.org, everydayhealth.com
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I N
T H E
N E W S
POPCORN LUNG That buttery, salty popcorn you snack on every weekend may not be as harmless as it seems! Diacetyl, a chemical used to flavor microwave popcorn has been linked to “popcorn lung” or bronchiolitis obliterans (the medical name). Bronchiolitis obliterans is a condition that leads to coughing and shortness of breath. It sits in the category of Interstitial Lung Diseases (IDLs), which is a large group of disorders that cause progressive scarring to the lung tissue. Risks of getting an IDL greatly increase with smoking and exposure to chemicals. However, bronchiolitis obliterans is uncommon. And before you throw out your microwave popcorn, just know that in 2007 many manufactures removed diacetyl from their products.
INSTANT RAMEN Instant ramen, well known for its quick delivery and low price is a common food item in low income families and students on tight budgets. The labeling of “vegetable medley” or “chicken flavor” or the thought that it is soup may trick you to thinking it’s healthier than it is. However, making noodles with a long shelf life and a short cooking time creates for a bad mix. Most instant ramen is deep-fried in oil, contains high levels of fat calories, sodium, monosodium and glutamate (MSG) and preservatives. Overall instant ramen is a junk food, just like potato chips and Cheetos, so don’t be fooled to thinking it’s a well-balanced meal.
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SLEEP AND AMBIEN Are sleeping pills all they’re cracked up to be? Do they really lead to a good night of sleep? According to Matthew Walker, the director of the Sleep and Neuroimaging Lab at the University of California, Berkeley when individuals use Ambien or other sleeping pills the sleep they get is not real sleep. Walker explained that sleeping pills “switch off the top of your cortex, the top part of your brain, and puts you in a state of unconsciousness.” Walker’s research found that there is little difference in the time it takes a person to fall asleep with the help of a sleeping pill or with a placebo. Sleeping pills often cause the user to feel groggy and sleepy the following day. Fortunately, there are other ways to get better sleep, such as cognitive behavioral therapy for insomnia (CBT-1). Part of the CBT-1 is following good “sleep hygiene” like keeping the bedroom dark and cold and only laying on your bed when going to sleep. Sleep restriction is another trick to helping you get a good night of sleep. Sleep restriction requires you to wake up at the same time every morning (no snoozing!), and if you want to get more sleep you go to bed earlier. So, remember although sleeping pills are the easy and quick option they have side effects.
THE SECRET CAUSE OF ARTHRITIS For years, orthopedists have believed that torn tendons or ligaments put patients at risk for arthritis, no matter how young they are. Dr. Mininder Kocher, an orthopedics professor at Harvard Medical School, found from his research that the chance of getting arthritis within ten years of tearing a ligament or tendon in the knee is greater than 50 percent. And while research is revealing the risks, ligaments are tearing more frequently. According to Dr. Kocher there were about 500 ACL operations at 26 children’s hospitals in the United States in 2004 and in 2014, there were more than 2,500 operations. The increase in ACL operations are speculated to be caused by more children playing in sports that involve twisting the knee, like soccer and basketball. While most of the research involves knee injuries, other joints are also at risk of arthritis. Research done by Dr. Brett Owens, a professor of orthopedic surgery at Brown University Alpert Medical School, found that people who repeatedly sprain their ankle or dislocate their shoulder are also at great risk.
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HEART STENTS New research reveals that heart stents may be ineffective in relieving chest pain. More than 500,000 heart patients worldwide each year receive the stent procedure to relieve chest pain. A study done by Dr. Justin E. Davies, a cardiologist at Imperial College London, recruited 200 patients who suffered a blocked coronary artery and severe chest pain (common reasons for receiving a stent). All participants were treated with drugs to reduce the risk of a heart attack. Then some participants received a real insertion of a stent, while some patients received a fake insertion. Six weeks following the procedure both groups reported they experienced less chest pain. When the team tested the patients, there was no real difference between the patients who had received the stent and who had not received the stent. Despite the research American doctors are expected to continue stenting because the idea is so ingrained and accepted among American cardiologists. Though heart stents may or may not help relieve chest pain they are still proven to be lifesaving in opening arteries in patients having a heart attack.
SPRING 2018
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NUTRITION
WRITTEN BY AMY REITER
Kardashian Diet Kourtney Shares How to Eat Like a Kardashian. INTERESTED IN KEEPING UP WITH KOURTNEY KARDASHIAN’S DIET TIPS? YOU’RE IN LUCK. The reality TV personality has shared them on her website, where she promises “exclusive access” to her “fitness routines, health & wellness guides, recipes, kid stuff and MUCH more.” Alas, the post that reveals all is locked (thus “exclusive”) and, unless you’d seen fit to shell out $2.99/month or $24.99/year, you’d have lived forever in the dark about what the eldest Kardashian sister eats on a typical day, but for one thing: Kourtney is a Kardashian, after all, so the tips have been picked up and disseminated by various celeb sites (People, E! Online, The Daily Mail, The Sun – take your pick, or just read on).
AND? SO? HERE’S HOW HER DAILY CONSUMPTION PLAYS OUT:
MORNING: Kourtney rouses from slumber and, before she
consumes actual food, tosses back some collagen supplements. Then, 20 minutes after that, she drinks a single tablespoon of apple cider vinegar (organic, natch) stirred into a glass of water. “Both of these habits have a ton of health benefits that affect everything from your skin to the way your body processes nutrients,” Kardashian maintains. Then, prior to breakfast, she takes a “vegan probiotic shot” along with, most mornings, a “freshly made avocado pudding with E3Live blue-green algae, bone broth protein powder and MCT oil.” Kourtney says it takes only “a few minutes to make and it provides healthy fats to give me energy before a workout.” (Surely she doesn’t make it herself? And also you are assuredly not alone if you don’t know what half the Kourtney-endorsed items in this paragraph actually are.) Then, following her usual exercise regime, which she tries to adhere to five or six days a week, she finally eats the meal she considers breakfast. “I usually have a bowl of whole grain oatmeal made on the stove (instant isn’t as good for you!),” she writes. “I’ll add fruits, sprinkle seeds or bee pollen, or drizzle honey on top to mix it up.”
MIDDAY: Kourtney will eat a salad with added protein
(chicken or salmon) and homemade balsamic or ginger dressing for lunch “since store-bought dressings have lots of unnecessary sugar and preservatives.”
AFTERNOON: After lunch, Kourt likes to sip hot green tea, and if she gets hungry later, she’ll snack on “fresh vegetables with avocado hummus, raw almonds or a bit of fresh fruit.” 26 HEALTHY IDAHO
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EVENING: She sucks down another glass of water spiked with apple cider vinegar and another probiotic shot. Then she eats dinner. “I love fresh, simple soups made with asparagus, sweet potatoes or beets. I also make turkey chili when it’s cold outside. I usually try to make soups and chili on a Sunday, so I have the extras in the fridge when I’m busy during the week,” she writes. After dinner, she’ll treat herself to “something sweet — especially when it’s worth it, like Chef K’s matcha chia seed pudding.” Phew! That’s a lot of disciplined eating. (Where does she find the time to pose for Instagram between the vegan probiotic shots and apple cider vinegar slurping?) But Kardashian says that, even though she tries to eat healthy, sometimes she veers off course and is OK with that – “because you have to live your life!” And now you know how to live it a little more like a Kardashian. From Foodnetwork.com. Used with permission. Picture credits shutterstock.com
Simple Avocado Pudding Serves 1
INGREDIENTS
1 ripe avocado 1 cup coconut milk (or any other milk) 1-2 tsp honey (sweetened to your preference)
INSTRUCTIONS
1 Place avocado, coconut milk and honey into a high speed blender and blend until fully combined 2 For best results refrigerate for about an hour or feel free to enjoy it right away! Notes
OPTIONAL: You can top
this avocado pudding with nuts, granola, chia seeds...etc to add a little texture. I used slivered almonds.
Clean Turkey Chili Serves 4
INGREDIENTS
2 lbs. 99% fat free ground turkey breast 1 large yellow onion diced 2 garlic cloves finely chopped 1 tablespoon olive oil 3 cups water 1 6 oz. can tomato paste 1 28 oz. can crushed tomatoes 1 15 oz. can diced tomatoes 2 15 oz. cans black beans, rinsed 1 cup frozen corn 1/2 teaspoon salt 1/2 teaspoon pepper 2 tablespoons chili powder 2 teaspoons cumin
INSTRUCTIONS: Add olive oil, onion and garlic to a large skillet and saute 3 to 4 minutes until slightly tender. Add ground turkey and cook until done, crumbly and brown. It should not be necessary to drain. Add the meat mixture to the crockpot. Add the remaining ingredients starting with the water. Stir until blended. Cover and cook on high for 3 to 4 hours, or 6 to 8 hours on low.
Kourtney loves a beach workout with a friend.
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SPRING 2018
29
FITNESS
5 BEST
POWER
RACK WORKOUTS Power Racks are one of the most versatile pieces of fitness equipment to own. Free weights are a great way to build strength but carry inherent dangers when used without a spotter. Enter the Power Rack, which if used correctly, provides the element of safety needed to perform these exercises alone without a spotter. See 5 of the top exercises: WRITTEN BY SC OTT M CD O NA LD WWW. BO DYSO LID.CO M
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1 2 3 4 5
Military/Overhead Press Setting the safeties at about shoulder level, press bar and weights overhead and return.
Squats Setting the safeties at about waist level or above, position body under bar with the bar resting on your shoulders, stand up to full height then return to a bent knee position.
Bench Press Position a bench within the rack and set the safeties level with or slightly above your chest when lying on the bench. Press weights up and return.
Rack Pull With bar and safeties just below your knees, hold bar with overhand grip, position body with slight bend in knees and back, arms straight with shoulders over the bar, stand up pulling barbell up and return.
Shrugs Set safeties between knee and waist level. Pick up bar and hold at full arm extension while shrugging your shoulders and arms up then back, and repeat.
5 WAYS TO AMP UP
Your Power Rack Workouts
Power Racks are a safe and versatile way to workout. Best known for their ability to provide a relatively safe and easy way to perform basic free weight exercises (Various Presses, Squats, Shrugs, etc.) there are many other ways to utilize your rack. Try these as part of your next workout. Most racks have hooks or pegs that allow you to attach weight lifting bands (think very large rubber bands). Attach the other ends to your bar and perform your favorite exercise. The bands will provide a negative resistance on your repetitions, enhancing the workout impact. Pull ups are a great old school exercise that can be done on the front or back top bar of your rack. Many racks have special attachments with multiple pull up options and even rock climbing fixtures to improve your hand strength as well. Other fun attachments like hanging chin up balls can create other variations on this exercise. Dips are another well known exercise and most racks have an inexpensive attachment that allows you to do perform dips on your rack. Combine with some lifting bands if you need an assist when you first get started. Ab Slings are easily hung from the top bar of your rack allowing vertical knee raises and other exercises for strengthening your abs and core muscles. Using an inexpensive land mine attachment, you can perform T-bar rows and other landmine exercises using the rack as your base.
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SPRING 2018
31
S I M P L I F Y
WRITTEN BY LAURA WITTMANN
Benefits to Getting Organized & Slowing Down
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There are many benefits to becoming organized, but lets concentrate on the six that have made the biggest impact on my life since I began my own journey 5 years ago. IT WAS THE BIRTH OF MY YOUNGEST SON THAT SPARKED A DESIRE IN ME TO SIMPLIFY AND SLOW DOWN — NOT SO I COULD PACK EVEN MORE INTO MY DAY, BUT SO I COULD REALLY ENJOY ALL THE BENEFITS THAT SIMPLICIT Y AND ORGANIZATION HAVE TO OFFER. NOW THAT I’M ADDIC TED TO THE “HIGH” THAT COMES WITH IT, I WANT TO HELP OTHERS GET “HOOKED” ALONG WITH ME. SO TODAY LET’S TALK ABOUT THE REWARDS.
1. Find what you need, and when you need it.
Imagine not having to waste time searching for something day in and day out. Imagine not being late for an appointment because your keys were right where they were suppose to be in their designated spot. To not lose your mind trying to find something you need in a hurry is absolutely freeing.
I know this to be true because at the height of my busyness my cortisol levels were through the roof. I experienced many of the side effects listed plus many many more. At the time I thought this was normal. Slowing down and simplifying taught me that it isn’t.
4. More time for down time.
Busyness is not an indication of success. When you become more organized and efficient at handling your day-today affairs, the natural tendency is to want to fill that extra time with more stuff and more activities. However, to maintain your sanity, it is important to recognize that down time is a productive and worthwhile activity that should be embraced.
2. Money in your pocket.
5. A great example for your kids.
When you can find what you need when you need it means you won’t be wasting valuable dollars replacing the items you cannot find. Not only do duplicate purchases cost you precious dollars but they also add to your clutter load as well.
You maintain the standards with the examples you set. By modeling the organized behavior you want your children to emulate, you are teaching them the benefits of organization and simplicity from a young age so that it becomes a natural part of who they are.
3. Better health.
6. Less housework.
Stress caused from disorganization and busyness plays out in so many ways. In a recent Martha Stewart Living article, Dr. David Spiegel explained that our bodies react by releasing stress hormones adrenaline and cortisol, the lungs take in more air, and heart rate and blood pressure rise. If stress becomes constant, it can lead to headaches, trouble sleeping, lack of concentration, and weight gain or loss. It can also increase the body’s susceptibility to infections.
I have discovered that an uncluttered home lends itself to less cleaning. When everything has a home, clean up is suddenly a snap. Less clutter means less time managing, corralling and cleaning that clutter, and that, my friends, is a very sweet reward! The rewards of organization are many. Are you ready to take the journey?
Laura is a wife and mother to three great kids, Canada and is an addict of all things organizing.You can find her blogging regularly at I’m an Organizing Junkie - www.orgjunkie.com - and her organizing book, Clutter Rehab: 101 Organizing Tips & Tricks to Become an Organization Junkie and Love It!
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Five Pa Written by Errol and Marjorie Gibbs, authors of Discovering Your Optimum Happiness Index
S I M P L I F Y
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athways to Happiness We often think of life as a path or a journey, and largely it is, but in a broader sense, we travel along multiple paths to multiple destinations in the material world. We have discovered that at some point along life’s journey, the ultimate path and destination become real, and everything else becomes an illusion. The challenge is to recognize the path that leads to the greatest fulfillment of life and happiness. After traveling separately and together for several decades (metaphorically speaking) along multiple paths, we have discovered five illuminating pathways that we share with you. We delineate these five key pathways as Spiritual Happiness, Moral Happiness, Social Happiness, Intellectual Happiness, and Physical Happiness. Each of the five pathways underpins the human journey. They confer on us all of the spiritual and material gifts that we desire to experience a life of fulfillment. The benefits become real when we subscribe to a belief in the existence of a higher Spiritual Intelligence.
SPIRITUAL HAPPINESS Spiritual Happiness - or joy - transcends all other forms of happiness. This path is a noble way that brings both happiness and joy to others and ourselves because it is the realization of the whole purpose of human existence. Spirituality sustains us when everything else fails. Spiritual Happiness is the Optimum state of happiness. It rises above all other imperatives of happiness. Spirituality compels us to choose light instead of darkness, love instead of hate, tolerance instead of intolerance, faith instead of fear, hope instead of despair, peace instead of war, and happiness instead of unhappiness. We can maintain both spiritual and material happiness when we consciously and consistently seek to purify ourselves of the tendencies to act on selfish impulses. We must guard against inaction that can amount to shirking responsibility to bring happiness to the lives of others.
MORAL HAPPINESS This is the pathway taken to understand, embrace, and practice moral laws. The principal foci of the moral foundation are the transcendental and transformational benefits to moral leadership in the world. Moral happiness comes from knowing that our behavior and character are in conformity to higher moral authority. It informs our understanding of our spiritual and natural relationships with God and neighbor. These two mutually inclusive relationships help us to maintain a perfect spiritual and natural balance between “moral” and “civic” duty, which often conflict in other areas of our lives. The Golden Rule or ethic of reciprocity is a maxim, ethical code, and morality. It essentially states, “Do to others as you
would have them do to you” When we make a conscious effort to prioritize morality in our decision making, and set concrete goals to live our lives in an ethically upright manner, and provide an example of such to others, we’re ever growing closer to moral happiness.
SOCIAL HAPPINESS This is the pathway taken to build close social relationships with fellow beings. Relationship bonds define all human interactions in a myriad of ways. Social Happiness is not merely with family and friends, or with our immediate neighbors, but with those in the diverse international community, religiously, morally, socially, culturally, scientifically, and environmentally. Intellectually and intuitively, we understand that there are many distinct types of relationships, each with a unique bond and directive. The nature of these interdependent relationships makes us happy or unhappy. Strong relationship bonds enable us to build and weather the challenges that we may face in the myriad of relationships that we experience daily. The quality of these social connections is a function of our social well-being and happiness, and how we strive to mitigate and manage each situation relative to each bond. By making time for family and friends as part of our overall wellness practice, we are feeding our own social happiness. Making sure we are tending our relationships with our parents, siblings, romantic partners, friends, coworkers and neighbors increases our social happiness. Like a garden, water each relationship in turn.
INTELLECTUAL HAPPINESS Intellectual Happiness is the pathway that informs the human intellect. It is being in an environment that stimulates and inspires people to reach greater heights, much beyond our rational reasoning. Many may view happiness generically,
Continued on page 27 >>>>>
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Continued from page 25 >>>>> but intellectual happiness comes from the capacity to make critical life-saving and life-enhancing decisions. Our human intelligence guides our decision-making concerning the nature and purpose of every human action and endeavor, especially happiness. It enables us to understand things beyond our natural comprehension.
Your child’s mental health is just as important as their physical health.
The imperative to keep learning about our world, our vocation, history, art - these things don’t end when we receive a degree, nor are they exclusive to the traditional education establishment. Take a class, attend a lecture, read books on topics that will expand your knowledge, visit museums and historic sites in your region and beyond. All of these activities will expand your intellectual happiness - and combining them with tending our social relationships makes it all the more enjoyable.
PHYSICAL HAPPINESS This is the pathway that exists in the physical realm, which comes from a sense of physical well-being, but understanding all of the complexities of our physical well-being is critical to living healthy and happy lives. For instance, we cannot experience physical health and happiness to the exclusion of spiritual and mental health and a clean environment. From the medical scientist to the layperson, all will agree that the human body is complex but marvelously made. We are also, as living beings, an integral biological component of the living and breathing universe. Even the living trees exchange matter with people. Physical happiness is achievable when we have good physical health, which is a function of diet and nutrition, sleep, exercise, and general wholesome (stress-free) living. The correlation between the environment and human health and happiness is debated and documented in scientific literature, and it is a major concern to governments around the globe.
BIO ERROL AND MARJORIE GIBBS Errol A. and Marjorie G. Gibbs are avid readers, self-inspired researchers, and writers. Religious, scientific, educational, philosophical, and humanitarian pursuits highlight their work. Multigenerational family life, nurturing child development, community, business, and corporate experience underpin their quest to inspire happiness in others through their seminal work on the Optimum Happiness Index (OHI). Global travel afforded the writers a panoramic view of the human landscape to observe how people in various parts of the world experience happiness and unhappiness, co-existing in a cultural mix of wealth and poverty.
Does Your Child Low Self-Esteem Peer Pressure Bullying Under-Achievement Behavioral Issues
Anxiety Attention Deficit Negative Self-Image Family Conflict Depression
If so, we can help.
Our professional staff use a variety of counseling and therapy techniques. Get help now so your child can experience success.
Serving children ages 3-18.
Errol A. Gibbs has a polytechnic engineering background, primarily in the energy industry. Errol relinquished his career in Project Management and Business Consulting to pursue a higher understanding of human development from religious, humanitarian, and philosophical perspectives and to write and speak on issues that impede human growth and peaceful coexistence. Errol has presented at conferences hosted by diverse organizations such as the Project Management Institute (PMI) and the Women’s Federation for World Peace (WFWP). Connect with Errol and Marjorie Gibbs at www.gibbshappinessindex.com.
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Marjorie G. Gibbs holds a Bachelor of Business Administration (BBA), a Business Accounting and Assistant Diploma (BAA), and certificates in Conflict Management and Environment Technology. Marjorie practices in the field of Accounting Management, where she meets and interacts with people from diverse nations and lifestyles. These meetings help to enrich her happiness journey even when she is not reading or traveling.
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WHAT TO DO WHEN
FEELING STRESSED W R I T T E N B Y S O P H I E R I N G ER
THE HUSTLE AND BUSTLE AND PRESSURE OF EVERYDAY LIFE GETS TO ALL OF US AND AT SOME POINT WE ALL EXPERIENCE STRESS. IF YOU FREQUENTLY FIND YOURSELF DROWNING IN STRESS YOU COULD BE AT RISK FOR HEART DISEASE, HIGH BLOOD PRESSURE, WEIGHT LOSS OR WEIGHT GAIN (DEPENDING ON YOUR BODY’S PHYSIOLOGY) AND DEPRESSION. SO WHAT CAN BE DONE? GOAL SET TING AND RELAXATION TECHNIQUES REDUCE STRESS AND EASE THE PHYSICAL AND EMOTIONAL BURDEN IT CAN TAKE. THERE ARE WAYS TO TACKLE STRESS. HERE ARE A FEW IDEAS TO MANAGE YOUR STRESS:
1. Know yourself. The first step to managing stress is knowing what elicits the stressful feelings. If volunteering to make a dozen cookies for your son’s bake sell will cause you to feel stressed, don’t do it. Avoid the things that you know will lead you to feeling stressed. If you can’t avoid it learn some techniques that can alleviate the stress.
2. Relaxation. Relaxation techniques are activities that produce a calming effect. These activities can help lower blood pressure, heart rate, breathing rate, and stress hormones. Yoga, deep breathing, and meditation are a few examples of relaxation techniques. Activities don’t have to be long. If you find yourself stressed at work and need a moment to decompress, close your eyes and take a few deep breaths or stand up and do a few stretches. When you are stressed your muscles get tense so stretching is a great way to recharge.
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3. Exercise. Exercise increases your body’s production of endorphins, a chemical in your brain that reduces pain and makes you feel happy. Exercise can also be a form of meditation. During a game of racquetball, basketball or just during a jog you will often find yourself forgetting about your responsibilities and instead focusing on your body’s movements. With the combination of increased energy, improved mood and decreased tension, exercise is a great way to alleviate stress.
4. Diet. During stressful times, we often turn to food for comfort, such as pasta, pizza or ice cream. Ironically, high fat, high sugar foods are the worst things to eat when we are stressed. The best things to eat to reduce stress levels are low fat, high fiber, and carbohydrate rich foods. Eating a wellbalanced diet filled with fruits, vegetables, lean proteins and whole grains will boost your mood, energy levels and immune system to help you kick that stress.
5. Goal Setting. Goal setting is associated to high self-esteem and a positive self-commitment. When a person sets goals, they feel in control and are optimistic of the future. The goals can be related to any aspect of life such as career, relationships, health and hobbies. Sources: health.harvard.edu, mayoclinic.org, fortune.com
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SPRING IS AGELESS
AND SO MAY WE BECOME WRITTEN BY JUD IT H R A SB A ND
W
ell Hello Spring! We are approaching the rebirth of a new Spring season. Most of us look forward to more sun, blue skies, green leaves again, crocus and daffodils year after year, ageless, and revitalizing. Whatever our age, it’s a time for fresh new looks, new ideas, activities, and adventures in our life. While we can’t stop our biological clock, we can make changes to de-age ourselves. It’s all about self care. Take care of yourself inside and out for a more ageless, youthful you.
Look Younger Skin will stay smoother, younger looking longer with the morning application of a lightweight moisturizing lotion that contains sunscreen. Every night before bed, wash your face with a clear mild soap, rinse thoroughly, and pat nearly dry. Then slather on the lotion and wait a few minutes for the water to evaporate before you hit your pillow. The younger your get into this habit, the better, but it’s never too late to start.
Be Open To Change Young people look forward to change in their lives—newness. Take a lesson and shuffle your schedule to create the feeling of newness in your day. Maybe you have a few habits to change. You can do this. Your brain is resilient, relatively plastic, malleable, able to adapt and change, create new pathways to break old habits and develop better new ones.
Dress Younger It’s never been easier to dress younger and afford something new. Speaking to men and women, refresh your classic clothes with tops in youthful colors. For some people, lighter pastel colors will do that and are going to be featured a lot this Spring. Bold jewel colors work for others, adding excitement in emerald green, purple, royal blue, and red. Looser style lines and shapes that flow freely are young at heart. A silky Hawaiian or floral print camp shirt qualifies for men. For women, flared skirts, dresses, and sleeves are effortlessly modern, cool, and stylish. Soft youthful ruffles are showing up on women’s clothes for Spring. Some fall romantically around the neck or shoulders, down the front, or diagonally across the skirt.
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Eat Younger Good foods are ageless and a great way to add something new in your life. Try brown rice, quinoa, chia and pumpkin seeds, kiwi, mango, more nuts, olives, avocado, and dates. Eat all your meals and snacks within 11 to 12 hours per day. Consider two main meals and two low-cal snacks per day. Cut your calories annually after 40. Eat a plant-based diet of whole grains, vegetables, beans or lentils, and fruits, with less fat, salt, and sugar. Include a variety of colors in your meal to insure the variety of nutrients you need. Limit fish or chicken to three meals a week. Try to resist, saving sweets for dessert once a week.
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Fit To Function
Your body is designed to move. That means sitting less and getting three to four hours of exercise a week, adding years to your life. Do some stretches every morning and a few exercises that move your legs, arms, hands, and fingers as well as waist/hip rotations. That will get and keep you moving, generally without pain during the day. Choose the type of exercise(s) you enjoy the most so you’ll stick with it. Walking is the simplest form of exercise for every body. Try Nordic walking or using walking sticks to maintain better balance.
addition to French, Spanish, or Chinese, try learning the language of clothes— and I can teach you that one. Celebrate the challenge of learning something new. You might learn photography, how to play an instrument, or how to cut hair then cut all the kids hair in the neighborhood. My father-in-law learned how to make hook rugs, then gave them away just for the fun of it. I still have a cheery one on the floor in my laundry-craft room that still makes me happy to think of him. Learn how to use your smart phone to connect with people and places. Locate and connect with past acquaintances, old friends, and a few new friends. Plan for a trip and make all your reservations through your smart phone. When you get there, guide your way safely through new streets—even the Underground of London like we did last week. What a wonderful source of security.
Sleep Smart
Get Up and Get Out To feel younger, you’ve got to go places. Speaking to young moms, take whatever you need with you and stay several hours. Babies actually nap well in a stroller while literally strolling through a wonderful museum. Youngsters nap on the floor at any hour at the library. Being out and away one day makes you revel at just being home the next. Look through your local newspaper in print or online to discover what is going on in your area and get involved. Go to a play. Better yet, be in a play. Go to a sports event. Better yet, take up a sport for yourself. If employed, schedule half day Saturday or your day off for chores and get into nature the other half. Get yourself to church on Sunday then visit others. Science reports you’ll feel younger, healthier, happier, and live longer.
Learn Something New Science proves it keeps your brain young to learn a new language. In
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After a purposeful day get all the rest you need, we know this. But if you wake up in the middle of the night, sometimes wired, get up and get busy doing something you love best. Call it creative insomnia. You might bake bread, carve wood, write a story, or investigate your family history. Put your time and energy to work for a couple of hours then go back to bed. Sleep whenever you can. Our ancestors didn’t punch a time clock. Science supports the fact that cave men slept for shorter periods of time, sun up or sun down. If it works for you, sleep four or five hours at night, an hour midmorning, and two or three hours in the afternoon. It all adds up.
Reality Check In reality it’s only teen agers who want to get older. And it’s only the lucky ones who live to get older. If you think 40, 50, or 60 is old, get over it! It’s totally true, you’re as young as you feel and it’s a lot about attitude. Ask anyone who is 40 or 50 if they feel middle-aged. “No!” Are you old at 60? “Not!” If you take care of yourself, 60 is the new 30. At 70 and 80 if we are well, we are way younger in our heads. Parents didn’t tell us about that one, but it’s true. So its our bodies and our brains we need to work at keeping ageless, young, and filled with a sense of newness. And Hey, when you’re over 80, they call us Super-Agers. So welcome the coming of another ageless Spring and many more.
Judith Rasband MS AICI CIM is CEO of the Conselle Institute of Image Management (Conselle.com), residing in Orem, Utah. She works with the influence and expressive effects of dress and image on wellness and successful living.
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Couch Shopping www.
THE BEST ONLINE GROCERY DELIVERY SERVICES
H
ate the grocery store? Don’t have time to go grocery shopping? Thanks to the many grocery delivery services offered today, you can now grocery shop without leaving the comfort of your own home. Instacart, Amazon, Google, Walmart, and Smith’s all offer the convenience of having your groceries brought to you. Through each service, you must create an account, select the groceries you need, and designate a time and place for it to be delivered! ACCORDING TO THE FOOD MARKETING INSTITUTE 23 PERCENT OF AMERICANS ARE BUYING THEIR GROCERIES ONLINE.
Instacart
Smith’s
Instacart customers can order their groceries online and have them delivered the same day. Orders of thirty-dollars or more have a standard delivery fee of $3.99, and orders less than the thirty-five dollar limit have a delivery fee of $7.99. You can expect your groceries at your door within two hours. Short on time? Expedited delivery is available through Instacart, too. Instacart makes grocery shopping effortless and can take orders from several stores including Whole Foods, Safeway, and Costco, allowing customers to shop for all of their favorite groceries with ease.
Recently, Smith’s has partnered with Pigeonship (a delivery service) to allow customers to order their groceries online and have them delivered straight to their door. To order online, customers must go to www.smithsfoodanddrug.com/Clicklist and select grocery items to create their shopping cart. Apart from the other delivery services, Smiths doesn’t have a variating delivery charge. No matter the amount the customer spends, the delivery fee will always be $11.95. Through a person’s online account customers can follow the progress of their order and know the exact time of the arrival. Due to this being a new service, it is limited to certain areas. Check your area to see if Smith’s delivery is available to you!
(smithsfoodanddrug.com/Clicklist)
(instacart.com)
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W R ITTE N B Y SO PHI E RIN G E R
Google Express (express.google.com) Google Express, formerly known as Google Shopping Express, supplies free shipping with orders of $35 dollars and orders below the limit are charged a delivery fee of $4.99. Google Express has the most variety in the stores available to shop: Inventory from Walmart, Costco, REI, Whole Foods, Staples, and more are all options. A downfall to Google Express is that your order is delivered in a 3-4-hour time block, compared to other options that have 1-2 hour blocks or allow you to choose the time that you want it delivered.
AmazonFresh (amazon.com/AmazonFresh) AmazonFresh is also a great grocery delivery service option. How does it work? Amazon Fresh is a pickup and delivery service offered to Amazon Prime account holders. AmazonFresh costs a standard fee of $14.99 dollars a month. All orders over forty dollars are free, and all orders under forty dollar limit have a fee of $9.99. If you’re someone that makes several trips to the grocery store a month, AmazonFresh may be your best option. A benefit to Amazon Fresh is that you can select a specific time for it to be delivered. Customers are permitted to choose if they want their order delivered as a “doorstep delivery” meaning amazon will drop it off at your doorstep, or delivered as an “attended delivery” meaning you are present to answer the door and receive the delivery.
Note: AmazonFresh isn’t currently available in Utah, but there are plans for an Amazon fulfillment center in west Salt Lake City, so that may change. Additionally, since Amazon recently purchased Whole Foods, you can have certain Whole Foods items delivered through Prime Pantry.
Walmart Grocery (grocery.walmart.com) If you’re looking to save time but don’t want to pay the extra delivery fee, Walmart pick up service may be for you. Create an order online and a Walmart employee will review your order, gather your items, and have them ready for you to pick up. It is easy for you to pull up and pick up your order, skipping the lines and saving time.
Depending on your needs and wants you can assess what delivery service is right for you. If you’re unsure of what delivery service you want to use, take advantage of the free trial periods. AmazonFresh offers one free month trial to test out the service and Instacart offers a free 14-day trial.
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Ketogenic Diets: Do They Work Or Not? SLASHING CARBS AND EATING FATS TO ENTER KETOSIS; EFFECTIVE FOR WEIGHT LOSS? Carb-haters are uniting around the keto diet, which is rooted in older therapeutic diets originally designed for purposes in neurologic medicine, like for controlling seizures in children. Studies also suggest those with Parkinson’s and Alzheimer’s may benefit. So what is it? Essentially, the keto diet requires ditching carbs and replacing them with fats and some proteins. Typical keto diets push daily calorie intake from fats over 70 percent. High fat and absent carbs put the body in a state of ketosis, meaning the body begins breaking down both dietary and stored body fat into substances called ketones. Typically, the body relies on sugars for energy, but the keto diet shifts energy production to be sourced from fats.
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KETOSIS: WHAT IS IT? Let’s start from the beginning. Ketosis is a natural process that the body initiates to help survive when food intake is low. During ketosis, our bodies produce ketones. Ketones are important fuel molecules formed by the breakdown of stored fat. The body stores about 40,000 calories of fat and 2,000 calories of carbohydrate glycogen. When the body uses all the stored carbs, it proceeds to the fat calories to get energy, therefore, fat becomes the body’s fuel. Most of us never fully enter ketosis because we go through a system of eating carbs, burning carbs, eating carbs and burning carbs. For example, we eat carbs for breakfast, causing the blood sugar to rise and then right as it begins to deplete we reach for our next meal. Getting your body into ketosis mode is no small task; you must restrict yourself from eating all starchy vegetables, breads, sugary drinks, pasta and basically and basically any foods that are not meat or non-starchy vegetables like spinach or kale. However, limiting yourself is not the only difficulty to the diet. When cutting yourself off from carb-heavy foods most people experience what is called a “low-carb flu.” The low-carb flu occurs during the first few weeks of the keto diet, and causes a person to feel mentally and physically weak to a point where it’s unmistakably uncomfortable. You might feel hungry even after eating, lethargic, dizzy, and low on energy. You may have experienced ketosis if you’ve ever fasted, or skipped a couple meals. By not eating for 12 hours or more the body will go into a fat burning mode. The easiest way to do this would be to eat dinner, skip breakfast and then eat your next meal at lunch.
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th
The Keto diet did not fare well on recent diet rankings from US News and World Report. It tied for last, scoring poorly in several categories, including overall score, healthiness score, and weight loss score. Source: 2018 Diet Rankings, US News and World Report
KETO MACRO SHOULD I TRY IT? So does it work? Some studies do show that the keto diet can result in shortterm weight loss, but research is limited. It should be said that the keto diet takes several different variations, and therefore results may vary. Some follow the keto ways for the potential mental health benefits, not for weight loss. Though there are many upsides to the diet, be warned of several things. First, slashing carbs to this extent can be difficult. Further, because the ketogenic diet is very restrictive it doesn’t always provide all the essential nutrients the body needs, and taking vitamin supplements are advised. The ketogenic diet is low in dietary fiber, so you’d want to make sure your digestive system is working properly and to watch it closely throughout the diet. Due to its restrictiveness, the ketogenic diet can be counteractive as people tend to overeat when they restrict themselves.
(39th) on their recent 2018 list of “Best Diets.” Some are concerned about its safety, particularly for those with liver or kidney conditions. In fact, the report ranks it 1.9/5 overall, 2.8/5 for weight loss, and 1.6/5 in the “healthy” category. Still, keto diets remain popular, in part because of celebrities. Notably, NBA star Lebron James was a proponent of low carb, high fat diets that promote ketosis. Keto diets might be hard to stick with because of drastic carb reduction, and might not always result in meaningful weight loss. Research does suggest benefit for some neurological conditions, however. Sources: health.usnews.com,www.healthline.com, mensfitness.com, today.com
Recent rankings from US News and World Report place the keto diet tied for last
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FOOD
SHEET PAN GARLIC & HERB CHICKEN AND VEGGIES This recipe is an easy, full of flavor dinner you’ll make again and again!
Prep Time Cook Time Total Time
10 MIN
40 MIN
50 MIN
4 SERVINGS
W RI T T EN B Y B RIT TA NY P O U L S O N
Ingredients
Instructions
1/4 cup extra virgin olive oil 1 tablespoon Italian seasoning 1/2 teaspoon onion powder 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1 lb new red potatoes 8 oz baby carrots 8 ounces green beans 1 small onion 4 cloves garlic, minced 1 lb boneless, skinless chicken breasts Optional: grated parmesan cheese Optional: Serve with cooked quinoa or brown rice, if desired
1. Preheat oven to 400° F. Prepare baking sheet with parchment paper, tin foil, or silicone mat (for easy clean-up); set aside.
Nutrition Facts Serving Size: 1/4 of recipe Calories: 350 Sugar: 6 g Sodium: 390 mg Fat: 17 g Saturated Fat: 3 g Unsaturated Fat: 13 g Trans Fat: 0 g Carbohydrates: 28 g Fiber: 5 g Protein: 26 g Cholesterol: 65 mg
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2. Pour the olive oil into a small bowl. Whisk in the Italian seasoning, onion powder, salt and pepper; set aside. 3. Chop the potatoes in half, or in quarters if larger. Place on baking sheet, along with baby carrots. 4. Pour half of the oil/herb mixture on the potatoes and carrots. Set the remaining oil/herb mixture aside. Toss the potatoes and carrots until fully covered with the oil/herb mixture, then evenly distribute on the sheet pan. Place in oven and bake for 20 minutes. 5. Meanwhile, slice the onion and mince the garlic. Chop the chicken into 1/2-1 inch pieces. 6. Remove the sheet pan from the oven and push the carrots and potatoes to one side. Add the onion, garlic and chicken to the other side. Drizzle the remaining oil/herb mixture on top and toss to coat the chicken and onions. Combine and mix with the carrots and potatoes; evenly distribute on the sheet pan. 7. Place back in the oven and bake an additional 15-20 minutes, or more depending on the size of your veggies and chicken. Make sure the chicken is fully cooked (reached an internal temperature of 165°F). 8. Optional: Sprinkle with parmesan cheese. Serve over cooked quinoa or brown rice, if desired.
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CARROT CAKE (SUGAR-FREE, VEGAN) W RIT T EN B Y A M A NDA J S L OAN FRE SH CU I S I NE R ECI P E BO O K
Ingredients
Instructions
2 cups GF Flour Mix (see sidebar) 1 cup almond flour ½ tsp sea salt 4 tsp cinnamon 4 tbs pea flour, mixed with 8 tbs water 3 cups grated carrot ¾ cup walnuts 1 cup extra virgin olive oil 1 tsp Homemade Vanilla Essence (see sidebar) 1 tsp each; baking powder & baking soda
1. Sift dry ingredients, add olive oil and stir well. Stir in pea flour mixture, and then add carrot. Mix well and add walnuts. Grease sides (with olive oil), of a decent sized cake tin. Pour in mixture and bake at 175ºC, for about an hour. Ice when cold. Use the Vegan Cream (see sidebar) as topping. You can try other fresh fruits too. Either sliced into the blender mixture or freshly juiced, (eg even fresh carrot juice!). This will give the Vegan Cream recipe, different flavours.
3 KEYS TO HEALTHIER DESSERTS GF Flour Mix Yield: 1kg Flour
Mix the following:
500 gms brown rice flour 200 gms sorghum flour 200 gms cornflour 100 gms pea flour
Vegan Cream Instructions
1. Soak 2 cups, raw walnuts OR cashews, (for 2 hrs previously), then drain. 2. Pour ¾ cup, freshly squeezed orange juice and 1 tbs homemade Vanilla Essence into a blender. 3.Add the nuts and blend well, until creamy.
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Homemade Vanilla Essence Ingredients
8 vanilla bean pods ¼ tsp sea salt 1 cup filtered water
Instructions
1. Cut the vanilla beans, so they can fit inside the bottle you are using. Slice the beans lengthwise, just enough so that you pierce through one side (you want to expose the tiny vanilla seeds but keep them attached to the bean). 2. Place the vanilla beans inside the bottle,add the salt and completely cover with the filtered water. Place the lid onto the bottle and shake vigorously. 3. Place the bottle in the fridge and shake once a day for 4 weeks (you can leave a note on the fridge). For the next 4 weeks you can shake it less often, like 2 – 3 times a week. The vanilla will be ready to use in 9 weeks (although, longer the better)! Shake before using. Note: Once the vanilla is done steeping, the vanilla extract will keep in fridge for 3 months.
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C H I L D R E N & FA M I LY
HOW TO
HELP WITH A CHILD’S HOMEWORK THE RIGHT WAY
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The battles, the constant harassing, and the lost papers— is kids’ homework a chore for you?
Turns out you’re not alone. A study done by Education Week found that nearly 50 percent of parents struggle to help their children with homework. With expectations constantly rising and with distractions like iPads, iPhones, and extracurriculars increasing it’s becoming more and more difficult for parents to wrangle their children into doing homework. We know as a parent you want the best for your kids so we’ve put together some tricks to help you whip homework into proper shape.
The first tip to helping your child with homework is to create a plan.
Communicate with your child’s teacher regularly.
Review your child’s schedule and organize a time where they can give their homework their undivided attention. Consistency is key, so stick to your schedule! Once your child gets in the groove of things, homework will become a natural part of their day.
By talking to your child’s teacher, you are once again exhibiting that you care. Your child’s teacher can be very helpful and give you feedback on how your child is doing in class. If your child struggles with homework or a particular subject, ask the teacher what tools work best to get your child’s attention and motivation in class.
A second tip is to know your child. If your child is resisting, make it fun. Turn homework into a game or competition. Another option is to give your child an incentive to finishing their homework, such as putting a sticker on a chart or earning 10 minutes of iPad time.
Be there to monitor. Sit next to your child to support and guide them as they work through the problems. Be cautious of overstepping, and remember that monitoring does not mean correcting. By overseeing your child’s homework, you show them that you care and you can follow their progress. Let your child work through their homework and learn from their mistakes.
Set goals and expectations. You don’t have to set a huge list of goals or place overly high expectations on your child. Two or three simple and age appropriate goals are plenty and signify a target. By agreeing and setting goals you create a way for you and your child to measure progress. Goal setting teaches your child maturity and hard work and is associated with high self-efficacy. Sources: meredith.com, edweek.org
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ALL THE RAGE THE BEST
DIGITAL
PARTY GAMES
It’s a scourge of society: social gatherings that have no life because everyone is on their phone. Parties stink when people aren’t engaging with each other. The solution might be found in a new slew of hilarious party games that connect everyone via their smartphones and a TV. Here we outline some of the games that you and your friends and family should try:
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Drawful
(Jackbox Games) Everyone draws a set of pictures on their phones, and then the group votes on what the drawing is about, while the game tries to trick you. Everyone’s drawings end up on the television screen for all to see. Hilarity and competition abound.
You need: • • • •
Smartphones A TV Amazon Firestick, Android TV, Apple TV Jackbox Party Pack
Fibbage
(Jackbox Games) Kind of like the classic game Balderdash, but in reverse, Fibbage asks all participants to make up lies about funny prompts. Then everyone sees the lies (along with a true answer), and you vote on what you think is correct.
You need: • • • •
Smartphones A TV Amazon Firestick, Android TV, Apple TV Jackbox Party Pack
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Spaceteam (Android, iOS)
Connect to the same wifi and become members of a spaceship crew trying to complete missions together. It requires interaction, timing, brains, and lots of shouting.
Bloop
(Android, iOS: $4.99) Similar to BamFu, Bloop (Android, iOS) is a same-device multiplayer game that is kind of like Twister for your fingers. Four players are each assigned a different color, and their mission is to tap the most tiles with their color. But, tiles get smaller the more you tap.
Quiplash
(Jackbox Games) What better place for a battle of wits than a party? Hilarious prompts are dished out, and sets of two people get the same prompt. For example, “The worst theme for a pinball machine.” Then, people vote on which response they like best, not knowing who posted which response.
You need: • •
Jackbox Party Pack 2 PlayStation 4, PlayStation 3, Xbox One, Steam, or Amazon Fire TV
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Trivia Murder Party (Jackbox Games)
This is perhaps the most unique of any of the digital party games we’ve come across. You’re all guests in the house of a crazy person (very funny), and your goal is to escape the house. The crazy host forces guests to answer questions and then play games to escape. And only one person escapes.
You need: • • • •
Smartphones A TV Amazon Firestick, Android TV, Apple TV Jackbox Party Pack
SPRING 2018
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NUTRITION
Apple Cider Vinegar Health Fad or Miracle Cure? Apple cider vinegar has been used as a home remedy for many years, but lately it has been gaining traction as the latest fad in a long line of health trends. With rapidly changing information and differences in “expert” opinion, it can be hard to know what health information to believe. Let’s take a closer look at the apple cider vinegar health craze and see if the facts back up the claims. WHAT IS IT? First and foremost, just what is apple cider vinegar? After witnessing people avoiding gluten without actually knowing what gluten is, it would be wise to determine what exactly is behind the curtain of the apple cider vinegar health claims. As the name implies, apple cider vinegar is mostly just apple juice–but with a fermented twist. Putting yeast into apple juice turns the fruit sugar into alcohol, and bacteria cause the alcohol to become acetic acid, and you end up with apple cider vinegar.
THE RISKS Are there downsides to consuming apple cider vinegar? The answer is a definite yes. Apple cider vinegar is highly acidic, so too much of it can damage your teeth, damage your throat lining, and even damage your stomach. An additional study found that apple cider vinegar can slow down digestion, which makes it harder for your body to regulate blood sugar levels- this is important information for people with diabetes. Apple cider vinegar can also interact with medications that treat heart disease and diabetes, so it’s important to talk with your doctor before starting the consumption of apple cider vinegar. So does apple cider vinegar live up to the health claims? Like most things, the answer is somewhere in the middle. Apple cider vinegar may not be the magic bullet for health that some claim it to be, but it certainly can have some benefits. As with most things, because of the potential negative side effects of consuming too much apple cider vinegar, it is best to take it in moderation. Sources: europepmc.org, cnn.com, www.ncbi.nlm.nih.gov
THE CLAIMS
WRITTEN BY C AITLIN SC HILLE
WEIGHT LOSS
ITCHINESS
One of the most audacious claims is that drinking apple cider vinegar can help you lose weight. There’s not much evidence that this claim is true–it may help a little bit, but it certainly isn’t a magic bullet for weight loss.
Dr. Marie Jhin, a dermatologist, says that apple cider vinegar can also help with a common summertime topical issuemosquito bites. She says that if you’re covered in itchy mosquito bites, put two cups of apple cider vinegar into the bathtub and soak- this will help reduce the itchiness.
BLOOD GLUCOSE CONTROL Another purported health benefit of apple cider vinegar is that it can help lower blood sugar levels in those who are pre-diabetic and in others. Research suggests this is true. If you consume apple cider vinegar (or any type of vinegar), it helps block the absorption of starch.
CANCER Another claim is that apple cider vinegar can help prevent cancer. Vinegar does contain antioxidants, which can help prevent cancer. But studies are unclear about whether apple cider vinegar itself helps prevent cancer.
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C
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P A
R
E By
CoolSculpting uses extreme cold to destroy some of the treated tissue over a period of 3 to 6 months – CoolSculpting.com
Measurable Results Within a Few Months The most dramatic results are usually seen between one and three months – CoolSculpting.com Patients seen two months after treatment with CoolSculpting had lost 39.6cc of fat – Lasers Surg Med. February 2014: 46(2); 75-80. doi:10.1002/ lsm.22207 The CoolSculpting fat-freezing procedure actually reduces the number of fat cells in treated areas by about 20-25% – CoolSculpting.com
Side Effects and Adverse Outcomes Following the procedure, typical side effects include temporary redness, swelling, blanching, bruising, firmness, tingling, stinging, tenderness, cramping, aching, itching or skin sensitivety – CoolSculpting.com Reported side effects are pain (including long-term), umbilical hernia, gaining fat, enlargement of fat, stretch marks, prolapsed bladder, uterus and rectum, paradocxical adipose hyperplasia, inflammatory colonitis and deep vein trhombosis – FDA.gov
UltraSlim uses non-destructive photonic energy to stimulate the treated tissue to effect lipolysis, immediate fat reduction and/or skin rejuvenation – WardPhotonics.com
Measurable Results Are Immediate In clinical trials, patients immediately lost an average of 3.5” combined from the waist, hips and thighs while at each treatment visit, and 98% of those patients lost more than 2”. Patients lost an average of 1.6 liters (1600cc) of fat at the treatment visit (immediate losses of 717cc to 4.6 liters) – ClinicalTrials.gov NCT02867150 In Vivo studies show that abdominal fat thickness was immediately reduced by 33% with one 8-minute UltraSlim treatment – WardPhotonics.com
No Side Effects or Adverse Outcomes Ultraslim is the only body-contouring device that is classified as Risk Group 1, the safest category of medical devices. There is no pain, no discomfort, no downtime, no dysmorphic fat accumulations, no paradoxical enlarging of fat cells, no new production of fat cells and no side effects or adverse outcomes of any kind – WardPhotonics.com
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Photo credit: Colin Erricson/www.robertrose.ca
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Board Certified W. Allen Rader, MD Obesity Medicine Doctors 801 N Stilson Road, Costs less than Boise ID 83703 you think Call: 208.343.3652 Facebook.com/HealthyIdaho
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W. Allen Rader, MD
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1162 Eastland 801 N Stilson Drive, Suite Road,5, Twin Boise Falls, ID ID 83301 83703
Call: Call: 208.420.9310 208.343.3652
1162 Drive, Suite 5,11118 133 Eastland N Whitley Road, 133 Moss N Whitley Lane, Ro Twin Falls, 83301 Fruitland, ID ID 83619 Nampa, Fruitland, ID 83651 ID 8361
Call: 208.420.9310 Call: 208.936.4030 Call: 208.739.5679 Call: 208.739.56 SPRING 2018 61
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