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Health 2016
WELLNESS
A Victor woman's Yukon journey 1940s vegetarian dishes How long is food safe to eat? Tips for kids and technology Does weight training make women 'bulky?" A publication of
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6 I Editor's Note 7 I Get outside, no matter how 9 I Read it before you eat it 10 I Managing Stress 12 I Subscription Meals 13 I Sleep 14 I The central innermost part of anything 17 I Get a little help with fitness apps 19 I Canning your own food 22 I The expiration date myth 25 I Children & technology use 27 I Don't be fooled by sea salt 28 I Vegetarian dishes circa the 1940s 31 I How many calories are in your favorite brew? 32 I How long does it take to burn off a bag of chips? 33 I The virtues of the humble 'backcountry sandwich' 34 I Cancer propels a woman's journey to the Yukon 37 I Can women get 'too fit?' 38 I Happy hormones: how does exercise affect mood? Health & Wellness
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The lure of the new study.
Or what you’re not going to see in this magazine. Scott Stuntz Managing editor
Maybe it’s that I’m a writer, but I hesitate every time I see a health story use the words “ new study.” Just as a chef won’t order fish stew on a Monday, as a writer I rarely put stock into these trend pieces. It’s not that I think scientific studies are necessarily flawed, but basing your understanding of the human body on a single study is simply misguided. If I did, I would think that my morning coffee is going to cut my chances of developing certain kinds of liver cancer. That is, if I paid attention to a 2013 study from the Duke-NUS
Graduate School. However if I instead went with the findings of a Mayo Clinic study from the same year, I would think that similar levels of coffee would send me to an early grave. That study found a 21 percent increased rate of mortality in those who drank 28 cups of coffee a week. That sounds like a lot, but is a scarily accurate figure for how much I drink.
In order to accurately assess which of these studies is more trustworthy, or if they both contain useful bits of truth, you would have to review exactly how the studies were conducted, how the data was reviewed and where the funding for each came from. That is time-consuming, complicated work. Work, that to be done well, really requires a background in statistics and, depending on the specific study, disciplines ranging from cell-
biology and physiology, to biochemistry.
I don’t have a background in most scientific disciplines, but I have worked in several newsrooms. And I can tell you that most of the time a “New Study” story is put together in just a few minutes and by someone who couldn’t tell the difference between ATP and NWA. (One is a seminal rap group from Compton, and the other is chemical critical in the transportation of energy through a cell.) My personal view is that there are a few basic truths in health, but there is so much we still don’t know.
It is my style as a consumer of news not to traffic in speculation and unproven theories, and that’s my stance as a writer and editor as well. Let these studies raise questions and add to your understanding, but never pin your understanding of your body, and of the human body in general, on unproven science. What I mean, is that science is a process. When the weight of multiple studies lines up behind a certain theory or explanation, its time to start believing that finding.
Do genetically modified organisms cause health problems? So far, the evidence is “no.” It’s fine to believe they do, but you can’t claim that scientific evidence is on your side.
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It could be that the science supporting the negative effects of GMOs hasn’t been done, or that the current studies are faulty in some way. The scientific process isn’t perfect, especially when it comes to health.
However, the alternative to trusting in science carries its own serious problems. For example, I do not believe vaccines cause autism. However,
many in Idaho do.
Last year, the Boise Weekly reported that according to the Centers for Disease Control Idaho had a 6.5 percent childhood vaccination exemption rate during the 2014-2015 school year, meaning 6.5 percent of parents opted not to vaccinate their children. For context, the state with the next highest total exemption rate is Colorado at 5.4 percent and the lowest is Alabama, at 0.7 percent. That has real consequences for the health of children across the state.
Going beyond health science, I refuse to believe that the lines left in the sky by passing airplanes are part of a worldwide conspiracy to alter the planet’s climate or change how people behave. Which, I swear, is an idea I’ve heard espoused several times right here in Teton Valley. Safe to say, I think science is the way to go. And that stance is reflected in this issue of Health and Wellness. What you will see is articles on what the labels on your food really mean and how “Best By” and “Sell By” are different. You will also see the heartfelt tale of a Victor woman who paddled the Yukon River to honor her father who died of prostate cancer. What you won’t see are stories such as why chocolate may help with a certain pregnancy complication, that’s because the study that inspired that particular story never actually showed that.
Frankly you won’t see the new and the next when it comes to health. What you will get are stories about how exercise and illness have affected real Teton Valley residents and information that you can trust. You can count on that.
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Do it your way, but do it . Traveling Idaho is not just good for the soul, but the body as well.
The view of the Sawtooth peaks, from inside the Mountain Village Resort.
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TYLER WELSHIMER H&WContributor
f we’re ever going to reverse the downward trend in fitness, then I advocate a campaign to support whatever people are doing to get moving and also support whatever level of comfort they need to get outdoors. I still chuckle when I recall a brief conversation with our daughter several decades ago. We’d parked our vehicle behind the sheriff’s office in Cathlamet, Washington, paid a small ferry operator $6 ($1 for each bike and $1 for each bike cart) to transport our family across the Columbia River to start a week-long bike touring trip.
As we headed up a hill on Highway 30 toward Astoria, Oregon, a recreational vehicle went by. Our daughter looked back and said, “Wouldn’t you like one of those?” Before I could answer, she said, “Never mind. You’re just happy with a bike and a tent.” Truth be told, I’m still happy
with a bike and a tent. That said, I don’t speak for the majority, but all of us need to get outside and exercise. Even for my wife and I, if we restricted ourselves to one hobby or mode of lodging, we’d get less exercise. Last spring served as a prime example. We wanted to do one last, three-day snowshoe trip, but both of us had had frenzied schedules. We’d never have gotten out of town if we had to pull all of our gear together for tent camping or even going into a yurt. We tossed a few items into the vehicle after booking a room in Stanley. The Mountain Village has an offseason package of $100 for two nights if one stays during the week. We left Nampa late on Day 1 and still did snowshoeing at Gold Fork (approximately 20 miles north of Idaho City). We got to Stanley late but with no tent to pitch or fire to start, it didn’t matter.
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Do it your way Continued on Page 8
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Do it your way Continued from Page 7
Day 2 was spent getting our exercise hiking into Redfish Lake and then getting in a late-afternoon hike up Iron Creek. On the morning of Day 3, we went snowshoeing toward Stanley Lake and hiked just north of Idaho City to break up the drive home. In contrast, a group of six from South Dakota had had more time to plan and pack. They were starting a five-day outing, making their base camp at a yurt along the Fishhook trail near Redfish.
Little has changed since American Express funded a travel study back in 1989. The study divided American travelers into five categories: adventurers (17 percent), dreamers (24 percent), indulgers (27 percent), economizers (19 percent) and worriers (13 percent).
Stanley Lake road was still snow-covered in mid-April.
foregoing a guide and instead going with an experienced friend. People need options.
I read a report this weekend on an eight-year study of the 2008 Biggest Loser contestants. The grim result: Most of the contestants have gained back all or most of the weight lost during the contest, including a man who dropped from 430 pounds to 191 but is back up near 300. Diets don’t work. Lifestyle changes work. I find when I’m active, I’m less inclined to eat processed, sugary food. If sleeping on the ground doesn’t suit you, get a trailer, a pop-up tent trailer or a motel near hiking trails, the ocean or some other location that will get you outside.
If you work too far from home to walk or ride a bike, find a coworker who lives closer to where you can bike or walk from their house. The smell of pine trees, the howling of a husky in the snow and the sound of an ocean wave crashing on shore motivate me to keep moving.
The South Dakota group obviously had at least one adventurer. A worrier could be in the group, too and only agreed to go because someone had experience. An indulger might pay a guide to lower their anxiety level. A dreamer may have read about yurts but opted for a less-physiKaren LaDuke MS/CCC-SLP cal trip. An Emily Erickson MA/CCC-SLP economizDave Atlas M.Ed er can get Speech-Language Therapy and Academic Tutoring their needs 208-716-2351 • kladukeinc@gmail.com • 30 N 1st E, Driggs me t by
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Fall HealtH tips:
Getting screened for breast cancer and receiving your flu vaccine are 2 great ways to stay healthy this fall!
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Read it
Before you eat it By Amber Bucknell, University of Idaho 4-H Youth Development Check out the facts before you open the package. Nutrition fact labels are found on all food packages and help us compare food products so we can make informed choices about what we consume. Children today have a great impact on what foods their families chose to buy, so understanding how to read the nutrition facts label may help them be a positive influence on these decisions.
4-H Food Smart Families and Eat Smart Idaho program staff work together to promote nutrition fact label education through a variety of healthy living lessons. Funding for the programs is provided by The National 4-H Council, the ConAgra Foods Foundation, the Albertsons Corporation, the USDA, Food and Nutrition Services, Idaho Department of Health and Welfare and the University of Idaho.
In the Read It Before You Eat it lesson, youth learn about the key nutrients found in foods and what percentages are considered to be high and low. They also learn how to determine a serving size and brainstorm ways to make smarter food choices with their families.
When thinking about food choices, we often hear the words “low,” “a good source of” and “high.” What do these words really mean? Foods low in fat, sugar and cholesterol should have a percent daily value of 5 percent or less. Foods that are a good source of fiber have a percent daily value of 10 percent or more. Foods that are high in vitamins and minerals have a percent daily value of 20 percent or more.
Children are generally more motivated by the here and now — by what they see and experience today rather than what they might experience in the future. During the Food Smart Families program, children are reminded that being active and making healthy food choices, especially snack and drink choices, will help them feel good, avoid illness and have the strength and energy they need to do their favorite activities. 4-H Food Smart Families and Eat Smart Idaho would like to challenge you to choose food products with more fiber, vitamins, calcium and iron, while having fewer calories and less sugar, saturated fat, trans fat and sodium. Also be sure to look at the serving size and number of servings per container since the nutrition information is for one serving.
* Visit Eat Smart Idaho online at www.eatsmartidaho.org. 4-H Food Smart Families can be found on Facebook and Twitter at facebook.com/UI4HYD or @UI_4HFSF. Health & Wellness
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M a n a g i n g
Stress "Reduce the complexity of life by eliminating the needless wants of life, and the labors of life reduce themselves". - Edwin Way Teale
Lori Loyd H&W contributor
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ny overload of a system is called stress. In the body, stress is a fear reaction. In Chinese Medicine fear is the emotion of the kidneys and adrenals. That is why when you experience unmanaged, unrelenting stress, you start to feel exhausted all the time and you head into adrenal fatigue. What do we fear? Fear of not getting it all done, not being the best, not getting somewhere on time, fear that things will never get better, etc. The opposite reaction to fear is trust. Once we have done all that we can, let it go and trust that things will work out the way they are supposed to. What can be done?
• Be aware of what stresses you
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and make a conscious choice. Awareness creates choice, and stress is a choice. You choose: how you feel, your attitude, how you behave or react, the meanings you assign to what is happening, and the people and situations that you attract. Ask yourself, what is the worst thing that could happen? By really examining our fears, we see that many of them are quite unrealistic.
Make a choice to reduce stress. Make a change even if it is just your attitude. Feeling stressed is a choice, feel empowered rather than pressured. • To alleviate worry, take action with what you can affect and let go of what you can't. Worry is a useless waste of energy; use this energy to take action. Feel that you have power over your life, rather than feeling the pres-
sure from the things that you cannot control. Release your need to control everything; this is perfectionism which cannot be sustained. Make a list of everything that is on your mind and is looming over you. Then, narrow it down to a list of what absolutely has to get done. Be discerning here. Does it really need to get done today? If there is still too much to tackle on your list, ask for help. Be in the moment to alleviate worry. We worry about what has happened in the past. The
past is gone and there is nothing that we can do about it. Your point of power is in the present moment and this is where you can affect what happens in the future.
• Practice gratitude daily to remain positive about life. Focus on the good, not just the bad. • Practice saying NO. Give yourself permission to say enough; I have done all that I can and I am satisfied with that. • Smile more and laugh every day.
"You cannot control what happens to you, but you can control your attitude toward what happens to you, in doing so you will be mastering change rather than allowing it to master you". - Brian Tracy
• Breathe deeply into your belly. The sympathetic nervous system (fight or flight) is turned on when we breathe shallow. By breathing deep into your belly, you can activate the parasympathetic nervous system (rest & digest). Stop everything and breathe. Take 10 or 15 minutes and leave the task at hand. Focus on everything but what you have to do. Eat an apple. Drink a big glass of water. Pet your dog. Take a walk outside. Do something, anything, to calm your mind, and to remind yourself that there is a bigger picture out there -that you will survive this day of too-much-to-do, quite possible with a great deal of success. • Meditate at least 10 minutes every day. This can be a med-
• Make smart, conscious food choices to support your health and keep your energy going for the long haul. Eat according to the seasons. • Get enough quality sleep. Practice good sleep hygiene.
itative walk outside, eating your meals slowly and consciously, doing deep breathing exercises or doing a yoga practice. No multi- tasking allowed!
• Drink at least 8 glasses of water a day. You can put Rescue Remedy in your water if you like.
• Take a relaxing bath with lavender essential oil. This is especially useful before bed. If you find that sleep is an issue, Biofeedback can be helpful.
• Get regular massage and/or acupuncture to rebalance and relax the body and mind.
• If you are a parent, remember that you lead by example! Watch the documentary "Race to Nowhere". • Reflect on why we constantly have to keep ourselves busy. Are we afraid of down-time
because we might have to get to know our true selves? Are we afraid that we won't like what we see? Is this why we keep so busy and running from one activity to the next?
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Lori Lloyd, L.Ac., MSOM, Dipl. OM is the owner of Elements of Health in downtown Driggs. She specializes in acupuncture, nutrition and herbal medicine.
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same". - Carlos Castaneda
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Subscription Meals? Food services to help you eat healthier Gabe Davis H&W Contributor
courtesy photo
T
he world in which we live gives us lots of options for food, and we know full well they’re not all good for us. But they’re often so convenient! It’s cheap and easy to go up to a drive-thru window, buy a few items and drive off with them. It takes the hassle out of cooking and preparing your food. It’s also hard to go to the grocery store and choose things like fresh fruits and vegetables when those chips and cookies are so much more satisfying (and often pretty cheap). But a few companies have sprung up over the past few years that try to take the hassle out of eating healthy. Some just deliver prepared, packaged food straight to your doorstep, and some deliver ingredients instead, teaching you how to cook along the way.
snacks with a little more heat. Some snacks, like the Whole Wheat Figgy Bars and Whole Wheat Vanilla Animal Cookies, are imitations of products you can already buy at the store. Others, like the Spicy Sriracha Popcorn, Crème Brulee Peanuts and Garlic Plantains, are more exotic. NatureBox also offers vegan and non-GMO snack options.
This subscription service gives you over 100 snacks to choose from, and they launch 3-4 new snacks every month. Snacks contain no artificial colors, flavors or sweeteners, no high-fructose corn syrup and no MSG. Additionally, each snack is less than 200 calories per serving. You can choose sweet options and savory ones, mild flavors and 12
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Your first box contains eight snacks, and each box costs $11.99
A subscription costs anywhere from $19.99 per box to $34.95 per box, and you can have boxes delivered on a weekly, biweekly or monthly basis. Half your first box is free when you sign up.
BlueApron Graze
NatureBox
cookies with a dipping sauce. Also on the menu are tea, granolas and broths.
Similar to NatureBox, Graze is a snack subscription service with over 100 different snacks. They boast no artificial colors, flavors or preservatives in their snacks, no genetically modified ingredients or highfructose corn syrup, 0g trans fat and perfect portion-controlled snack packs. They sell various mixes of nuts, seeds, dried fruit, baked items and sweets, like their Billionaries’ shortbread (blanched almonds, cranberries, vanilla fudge and Belgian milk chocolate drops) and Sweet Mustard Ranch mix (sour cream and onion flavored cashews, mustard breadsticks and poppyseed pretzels). They also sell baked goods, like “flapjacks,” a sort of granola bar, and “dippers,”
Unlike the previous two services, BlueApron doesn’t send you a box of prepared food, but a box of seasonal ingredients for a meal, along with instructions on how to use them in a recipe. Ingredients are sent in packaging designed to keep them fresh for the whole delivery day and proportioned so you won’t have any of them left over once you’re finished making your meal. Meals are generally somewhat exotic, like Lamb and Beef Feta Burgers with Romano Bean, Eggplant and Summer Pepper Salad, or Korean Pork Tacos with Spicy Red Cabbage Slaw, though it’s easy to find something a little more familiar, like Crispy Chicken Tenders and Roasted Potatoes with Summer Vegetable Salad and Honey Mustard, or BBQ Sloppy Joes with Green Bean and Tomato Salad. The service offers vegetarian options, like Summer Squash & Mozzarella Focaccia Pizza, or Summer Vegetable Quiche.
You get three meals free with your first order, and BlueApron has both a two-person plan and a family plan. You sign up to receive the meals on a regular basis, and then you pick from 4-6 that week that you want to try. Each meal costs about $10 per serving, shipping is free, and you get to keep the recipe.
This story is brought to you by Dr. Jacob Curtis from Grand Peaks Medical and Dental, a multi-specialty, non-profit, Community Health Center in St. Anthony and Rexburg. The need for sleep is universal, yet nearly as universal is the belief that we do not have enough time to get the sleep we need.
HelloFresh
Like BlueApron, HelloFresh allows you to pick from a number of recipes for a given week (3-6) that are “on the menu,” and sends you a box of premeasured ingredients. They also have a veggie plan, along with their classic and family plans, and the support of chef Jamie Oliver, who contributes a new recipe weekly. Menu items include such things as Crispy Chicken Parmesan Salad with Spinach and Roasted Potatoes, Honey Mustard Salmon with Roasted Asparagus and Israeli Couscous Pilaf, and Thai Pork Stir-Fry with Green Beans, Red Pepper, and Mint. You get $15 off your first box by subscribing to the service’s newsletter, you have a choice between two-person and four-person plans and anywhere from 2-5 meals per week, meals cost about $10 per serving, and shipping is free. So, if you want a little help eating healthy, these services might be a good place to start — and you might even get a more sophisticated palate along the way.
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There is the familiar saying: “You snooze you lose,” and Thomas Edison said, “Sleep is an incredible waste of time.” Without exception, these ideas are wrong.
Suffering through poor sleep can mean suffering through psychological distress, depression and anger, poor memory, increased impulsiveness, and poor judgment. This is in addition to the detriment to physical health, such as weight gain, lack of energy and suppressed immunity making you more likely to get sick.
Then there’s the massive amount of work that needs to get done in your brain that can only happen after you lie down and close your eyes. Sleep is a time of intense neurological activity. It is a time of rest and restoration and renewal. It is a time of energy conservation and cognitive maintenance. It is also a period of time appointed for brain processing and memory consolidation. The only question, then, is how do we fall and stay asleep? Here are nine excellent practices, a composite of the most scientifically based, most tried and true methods existent today. • Create a bedroom environment that’s dark, quiet, and cool (between 60 and 67 degrees).
• Unplug. Turn off electronic devices at least 30 minutes before bedtime. Don’t charge your phone next to your bed. Even better: Gently escort all devices completely out of your room. • Maintain a regular sleep and wake schedule.
• Use your bed for sleep and intimacy only - no work! If unable to sleep within 20 to 30 minutes, consider meditation, getting up temporarily or reading a calm book. • Keep pets off the bed … and children too!
• Take a hot bath with Epsom salts in the evening to help calm your mind and body.
• Wear sleep clothes: pajamas, nightdresses or even a special T-shirt. It’ll send a sleep-friendly message to your body. If you wore it to the gym, don’t wear it to bed.
• Do not read in bed. If you do, choose a real book or an e-reader that does not emit blue light, if you like to read in bed. And make sure it’s not work-related: novels, poetry, philosophy — anything but work.
• Incorporate into your diet foods that help with building blocks of sleep: calcium, vitamin B6, tryptophan and magnesium. Stop drinking caffeine after 2 p.m. When taken even six hours before bed, caffeine can decrease sleep by as much as one hour.
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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
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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. 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.
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 thing except while standing, position your legs hipjoint 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. 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.
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.
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Gabe Davis Standard Journal staff
Gabe Davis H&W Contributor
S
ometimes we want to get fit, but we don’t really know where to start. Or perhaps we get started, but need a little extra motivation to help push us toward our goals. As technology has progressed over the course of the past 5 or 10 years, normal, everyday people like you and me have gained access to some incredible tools that can help us to stay fit, one of which you’re probably carrying in your pocket or purse right now: the smartphone. Perhaps you wouldn’t consider a smartphone a tool for fitness. I mean, sure, you can use it to listen to music while you’re exercising, or you can use it to watch fitness videos on the internet, but a smartphone is capable of doing so much more. With certain apps, you can leverage the technology in your smartphone, like the GPS, the camera, the accelerometer and your data access, to get fit. Some apps help you track calories and help you diet, some help you exercise, and some measure information like your heart rate and sleep quality. Each of the following apps is available on both the iOS App Store (Apple) and the Google Play store (Android).
Calorie tracker apps Free apps like Calorie Counter from MyFitnessPal, Inc., MyPlate from LiveStrong and Lose It! from FitNow, Inc. allow you to track the calories you eat and the calories you burn off through exercise. You download one of the apps, set up an account (including information like date of birth, height, gender, weight and weight goals) and then start tracking.
Use of these apps takes some dedication, as you must take time to record the things you eat and the exercise you do, but each app makes these things easier to do: For instance, all three apps allow you to record and save the recipes you make at home and to scan bar codes with your camera for faster tracking, so you can scan that particular brand of cereal you ate this morning and go right to it in the app. The apps also let you search for foods from popular restaurants so you don’t have to search for each ingredient you’ve eaten — you can just type “Fettucine Alfredo Olive Garden” or “Orange Chicken Panda Express” in the app’s search bar and find exactly what you’re looking for. Additionally, they let you specify just how
much of a certain food you ate, so you can let the app know you only had half of that burrito for dinner tonight and record the other half when you finish it for lunch tomorrow. Another positive of these applications is that each of them has a social aspect. Some have communities you can join, some have message boards and some even allow you to connect with your friends and keep up with their fitness progress — you can get notifications when your friends meet their goals or exercise, and you can send them similar notifications when you succeed, which helps you stay motivated.
The free versions of Calorie Counter and MyPlate also track nutrients, like vitamins and calcium, as well as your carbohydrate, protein and fat intake, and allow you to set goals based on these measurements.
Additionally, MyPlate includes sample workout routines with video demonstrations of exercises to help you reach your fitness goals. Fitness Apps Continued on Page 18 Health & Wellness
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Fitness Apps Continued from Page 17
So if you want help with nutrition, download these apps and see which one works for you. Ask your friends what they use. And for even more features, you can upgrade to premium versions of the apps at your discretion.
Exercise apps
Free apps like Map My Run from Under Armour, Nike+ Run Club from Nike and Runkeeper from FitnessKeeper help you keep track of your workouts when you go out for a jog (and, in Runkeeper’s case, when you go out for a bike ride). They use the GPS in your phone to determine your speed, distance and route. Like the calorie tracker apps above, each
includes a social aspect. All these apps allow you to connect with friends so you can keep track of and encourage one another. And if you connect Nike+ Run Club to a Facebook account, you can even post when you’re going on a run and hear a cheer in your headphones as your friends “Like” your post.
Some apps also allow you to track the routes you run, and each allows you to connect to devices, like an Apple Watch, fitness tracker or heart rate monitor, and other apps, like a specific calorie tracker app or Apple’s Health app. If you’re looking for a more interactive experience, you might consider Zombies, Run! by Six to Start. This app is a fitness game that allows you to play out the course of a post-apocalyptic story by running. You are Runner 5, who, headed to the community of Abel Township during a zombie apocalypse, gets shot down in a helicopter. You escape the crash safely, but must make it back to the township before the zombies in the area catch up with you. Along the way, you pick up materials the your fellow survivors can use.
The app features a number of different options for different needs. For instance, you can set it to allow you to just walk to play the game, or to jog, or to sprint. You can use the app on a treadmill or on a run outside. You can turn on a setting that sprinkles zombie encounters throughout the course of your run, putting low moans and growls in your ear when the zombies are getting close and encouraging you to run faster. You can use the GPS in your phone to track your speed and distance, or you can just ask the app to estimate your distance by your stride and the number of steps you take. For a tamer, paid option, you might consider The Walk from the same developer. After a bomb goes off in a train station, you are an unwitting suspect and must walk around to find clues. Or, if you’re a ‘90s kid, you might pick up Pokemon GO by Niantic Labs. Strictly speaking, this isn’t billed as a fitness app, but it requires you to travel to complete a number of tasks, and many users have reported that it gets them out of the house and helps them walk more.
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If running and walking aren’t ways you like to work out, there are other apps that give you ways to track your fitness in other areas. JEFIT Workout Tracker by Jefit Inc. allows you to track strength training workouts, for
instance, and also includes tutorials and allows for social connectivity.
These apps can help you reach your goals not just for weight but for strength, speed and endurance. They’re a good way to keep track of your athletic progress.
This is just a sampling of everything that is available to you on your smartphone. There are also apps meant to help people with chronic conditions, like diabetes (Sugar Sense by MedHelp), and apps meant to help people track things like the quality of their sleep (Sleep Cycle by Northcube AB). There’s a whole world of helpful free or inexpensive apps out there that use the technology in your phone to assist you on your mission to stay fit. So jump on your smartphone app store and look around.
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your own food
A few quick facts
M
ore 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 one-half 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:// nchfp.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.
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Confused about vaccinations?
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We Wecan canhelp. help. Your healthcare provider can help you Your healthcare provider can help you make the best vaccination decisions for make the best vaccination decisions for each member of your family. each member of your family. And remember ... as an adult you may And remember ... as an adult you also need vaccinations to protect notmay also need only vaccinations yourself to protect not only but those youyourself care for. but those you care for.
Call us for an appointment. Call us for an appointment. Driggs Health Clinic: (208) 354-2302 Driggs Health Clinic: (208) 354-2302 Victor Health Clinic: (208) 354-6307 Victor Health Clinic: (208) 354-6307
www.tvhcare.org/health-clinics/
www.tvhcare.org/health-clinics/ Health & Wellness
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The
Expiration Date Myth 22
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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. 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?
Open up your fridge and pantry, and you’ll notice three main types of dates, printed in small black lettering, that state either “Use By,” “Sell By,” or “Best By.” These dates, the study shows, are determined by the manufacturers, using little to no federal regulations and inconsistent standards. The confusion lies in the difference between safetyand quality-based dates. “Sell By” usually is a date that refers to peak freshness. That homemade guacamole may say “Sell By” October 10, but it’s safe to eat the following few days.
product should be eaten. After the date, the product is still safe, but the quality is more likely to diminish faster. “Best By” is another way to state a similar thing: when to consume the product for the best quality. This problem, however small it may appear, is a $900 million issue each year in wasted food.
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. “We do not sell the items because it is a choice we have made as a business but there are no regulations that keep business from selling them,” he says. “Some states do allow business to do this at discounted prices to keep the products from getting into the landfill.”
This problem, however small it may appear, is a $900 million issue each year in wasted food.
“Use By,” however means when the
Jacoby recommends customers use common sense when deciphering if something is good to eat or not past the date. And when in doubt, do some research and ask questions.
“The most concerning foods are canned foods that go beyond dates too far,” he says. “If there are no liquids or associated bacteria that could come up after expiration, it’s good to just use
standard common sense. For example, if you have a bag of carrots that are past expiration, use a general taste and visual inspection to be sure it is okay.”
The confusion lies with the manufacturer, which means it is up to the consumer to decipher the expiration date code.
“Every manufacturer is different. When my staff checks expiration, you can go to the manufacturers 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.
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: • 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) using consistent, unambiguous language;
2) clearly differentiating between safety- and quality-based dates;
Expiration Date Myth Continued on Page 24
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Expiration Date Myth Continued from Page 23
3) p redictably locating the date on package;
4) employing more transparent 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.
Gabe Brizzee, D.D.S.
Drostan Orme, D.D.S.
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.” Other tips include:
• Shopping Smart: Plan meals and buy what you know your family can consume.
• 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 by that goofy apple.
• 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.
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Kristin Mortenson Doctors Toenjes, Brizzee, Orme P.A. COSMETIC & FAMILY DENTISTRY
305 East 5th North St. Anthony • 624-3757 204 Main Street Ashton • 652-7868 24
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Independent Consultant Pure, Safe & Beneficial Nutrition, Skincare & Cosmetics Mobile: 208.357.8465 kristin.mortenson@gmail.com
What parents can do to better influence their
children’s technology use Amanda Beal H&W Contributor
W
hen it comes to people and technology, blogger and Brigham Young University-Idaho faculty member, Dr. Timothy Rarick says humans are wired to connect, but they are disconnecting wirelessly.
In other words, not only is it human nature to desire meaningful connections with others, it is critical. But people are disconnecting themselves from others and reality by absorbing themselves in technology like tablets and smartphones. Technology and its affect on families is a topic Rarick is passionate about. Rarick teaches in the Department of Home and Family at BYU-Idaho and previously taught at Kansas State University. He serves on the Advisory Board for United Families International and has spoken on various familyrelated topics in both the United States, China and the United Nations.
On the topic of rising technology’s influence on people, especially in children, Rarick said technology is really a two-edged sword that can either enhance or damage both relationships and creativity in kids.
Some of the benefits of technology he mentioned are connecting with people with whom one couldn’t otherwise connect and creating things that wouldn’t be possible to create without such technology. He gave the example of his son, who likes to make stopmotion videos. On the other hand, he pointed out that technology can be used to do things that once required effort and our creative capacity but now only produce the illusion of creativity. It can also, as he puts it, be a tool for people to “disconnect wirelessly.” “Technology is not the problem,” he said. “We are the problem.” He said there is a correlation between more and more kids having tablets and smartphones and an increase in various social, emotional, and cognitive problems. He said it all relates to the way technology is being used.
He also said parents don’t necessarily know how to handle their children’s technology use because they have nowhere to draw that
example from, what with the technology not being present when they were children. Parents are somewhat playing it by ear or mimicking how other parents around them handle their children’s use of technology. “Parents are digital immigrants, and their children are digital natives,” Rarick said.
He believes technology causes more problems than benefits in society because society is not aware of how to handle it.
One of the biggest problems in society, he said, is that these devices are vices to both kids and parents.
“Does your kids’ various use of media and technology enhance or restrict their ability to be creative?”
“It can often be the blind leading the blind, I guess,” he said. Not that parents are imbeciles, he added — it’s just that they lack understanding on the issue. They can figure out what to do; it just takes a lot of work and wisdom. Rarick gave several questions parents can ask themselves to help decrease the Technology Continued on page 26 Health & Wellness
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Technology Continued from page 25
technology problem in their kids. He believes that if parents are consistently honest with themselves about their own screen time, they will be able to see the situation better in order to help their children.
“Parents always have to start with themselves,” he said. The first question he recommends parents ask themselves is, “How often do you use your phone to deal with feelings of stress, boredom or inadequacy? In other words, how often do you ‘phone-medicate’?” Next, “Do you know how often you look at your phone, and is it intentional? In other words, do you personally screen your screen time?”
Number three, “Do you find being with your children less interesting and exciting than checking Facebook or Pinterest? In other words, are you disconnecting from family for artificial connection?”
Four, “Are people always put before machines at family gatherings? In other words, did you know what your kids really want and need at dinner is your attention?”
And finally, “Have you ever noticed your parenting skills decrease as your phone usage increases? In other words, did you know your parenting will be more inconsistent and slapdash the more you use your phone?”
Rarick explained that emotional problems can be related to overuse of technology. He said he has noticed that even after just watching a movie or playing videogames for a while his kids have a harder time coming up with productive ways to spend their time.
He calls passing the time playing mindless videogames or getting caught in a YouTube cycle a “cognitive twinkie.”
His advice is not to just limit screen time, but talk about the effects of technology and explain to kids why it’s a good idea to limit activities like mindless surfing the net or Netflix. He also said it can be helpful, if necessary, to let the child who continues demanding more screen time experience how unregulated tech time affects every part of his or her life.
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of his son playing videogames whenever he wanted, the family discussed the impact of the behavior. The boy told his parents he recognized that he was angrier and overall felt worse but that he kept playing more because he thought it would make him happy.
“You could just see him in a downward spiral. ... Now if he wants more (screen time) we have a reference point,” Rarick said.
Rarick shared five more snippets of advice regarding technology use: be intentional (the master, not the servant, of the phone), set boundaries (set aside certain times to be phone-free), Be mindful (take time to meditate and clear the mind, dealing healthily with boredom and stress), solve problems (“Once you have learned how to be mindful the feelings of inadequacy and failure that often come with parenting can be put in their proper place,” Rarick wrote in an article on FamilyShare), and be patient (patience with self helps with patience with one’s kids, Rarick says.). He referred to a video about addiction that points out that when people are happy and have healthy bonds with others (and with themselves), they tend not to be addicted to technology and other potential vices. The video, posted by Kurzgesagt – In a Nutshell, can be watched on YouTube by searching “addiction.” Rarick also pointed to what many consider a major issue: “Too many children have phones before they’re ready.” He recom-
mends paying close attention to kids to determine when they are emotionally and psychologically ready for a smartphone and not allowing kids to have smartphones simply because their friends have them. He feels it is an act of love to hold a technological tool back from a child because they are not emotionally ready for it yet. “Be very wise and look for signs of readiness,” he said.
Rarick would define creativity as being able to come up with an original idea that’s of value. It’s not necessarily just music and art, he said. It can be seeing something in a new way, and it doesn’t always have to be earth shattering. He said that when people are on their smartphones or tablets too much, it’s kind of like they are letting the technology run their brains for them rather than using creativity to run it themselves.
He compared it to riding a motorbike versus riding a regular bike, where a motorbike can appear more exciting than the bike, and it does the work for the person riding it. Rarick suggests that parents use the following questions as guidelines to encourage creativity in their children: “Does your kids’ various use of media and technology enhance or restrict their ability to be creative?” and “Does my children’s technology use promote or restrict emotional, psychological, social and spiritual development?” For more ideas on parenting from Rarick, visit his blog — Family Good Things — at http://www.familygoodthings.com.
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Don't be fooled by sea salt
Limiting salt intake is part of a heart-healthy diet.
being more natural and a healthy alternative. 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
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 ½ to ¾ tsp. A better option is to use salt-free seasonings, spices and herbs.
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Vegetarian Meal Ideas FROM
28
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1948.
Meat-Shy Meals 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 in the Teton Valley News, written by Lynn Chambers from June 10,
Calif lower StuffedMi ns 15 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.
LYNN SAYS: Enjoy Garden Vegetables Most By Cooking Them Properly All cooking of vegetables reduces the Vitamin C content, but tomatoes and potatoes, when baked, manage to retain most of theirs:-To insure an adequate supply of this vitamin, it's best to use some fresh fruit, ~ specially citrus, every day. Use an uncovered kettle for cooking vegetables, and cook only until fork tender.
Vegetarian Meal Ideas Continued on page 30
r' until tender. iling , salted wate bo in er ow ifl ul boiler, blend Cook the ca r in top of double tte bu ns oo sp ble ta Melt three g constantly. , gradually, stirrin in flour, then milk , add W hen th ickened ower 1 large head caulifle lt and sa , se ut tit bs mustard, chee su 5 Tbs But ter or pepper to taste. 3 Tbs Flour 1 1/2 C Hot; milk mustard pe d Sa ut e th e ch op 1 Tbs Prepared American cheese tw o in s m oo hr us m 1/2 C Shredded er Salt, pepp r. Add tte bu ns oo sp ble ta rooms / 3 C Chopped mush o 2 tw d an bs bs um um cr cr d ea e th 1/2 C Soft br shroom caps cheese e mu th d of ile s ro on po les tab B mato halves oked Broiled to sauce. Place the co round. . Pour cauliflower on a d fill with stuffing flowerets apart an e 'th ad re plate sp e r, th tte ish pla and garn top of cauliflower on e uc sa g in ain m re rooms. matoes and mush with the broiled to
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Chinese Medicine is NOT just about needles
Acupuncture • Nutrition • Herbal Medicine • NET Neuro Emotional Technique Tired of not feeling your best? Come see what Chinese Medicine has to offer. Vegetarian Meals continued from page 29
Lori Lloyd L.Ac., MSOM Diplomate of Oriental Medicine
208-920-0312
www.eoh-chinese-medicine.com
Tamale Loaf
Serves: 8
1 large onion, chopped
1 tablespoon chili powder
1 quart canned tomatoes
1 1/2 cups yellow cornmeal
1 clove garlic, minced
2 tablespoons salad oil
1 1/2 cups corn kernels' 1 tablespoon butter
1 tablespoon salt 2 cups milk 3 eggs
Directions:
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Dr. Dan Marshall, Board Certified Dermatologist and Mohs Surgeon.
Call to schedule an appointment today. (208) 359-4841 180 S. Main St., Suite B2 Driggs, ID 83422 www.alpinedermclinic.com
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Brown onions and· garlic in oil Place in large, heavy pot with tomatoes, corn, chili powder, butter and salt. Mix milk and cornmeal and add. Cook until very thick, about 20 minutes, but stir occasionally being careful not to scorch. Then .beat in whole eggs, one at a time. Turn half the mixture into, a loaf pan or baking dish. Top evenly with chopped olives and cover with remaining cornmeal mixture. Cover and bake in a moderate (350 degree) 'oven for 45 minutes. Cool slightly in pan. Cut into thick slices and serve with a well-flavored tomato sauce. The tamale loaf will make a complete meal when served with a tossed green or tossed citrus salad with Roquefort cheese dressing.
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Food (and drink)
for thought
Nutrition can be a complicated subject. There is research to indicate that your body processes a calorie of protein like lean chicken, different than say, a calorie of potato chips.
A holistic approach to rehabilitation and healing
However, it is accepted science that if you consume more calories than you burn, you will gain weight. That fact holds true for the beverages you drink as well, including, unfortunately, beer. Below you will find a list of beers, both fancy and blue-collar brews, and the level of alcohol, calories and carbohydrates in each. Additionally, you’ll find a few common foods and a soft drink, to see how they stack up nutritionally.
Food/Beverage
Company Content
Alcohol Calories Carbs
Carrots (1 cup chopped) Mother Nature NA
Natural Light Anheuser Busch
Milwaukee's Best Light
MillerCoors
Pabst Blue Ribbon
Pabst
Bud Light Budweiser
4.2%
4.2%
4.2%
Coca Cola Coca-Cola Company NA
Olympia Premium Lager Pabst
Coors
Miller Coors
4.65%
4.7%
4.91%
52
95
98
110
140
144
146
149
12g
3.2g
3.5g
6.6g
39g
12.01g
11.9g
12.2g
New Belgium Fat Tire New Belgium
5.2%
160
15g
Blue Moon Adolph Coors
5.4%
171
13.7g
Lay’s Classic Potato Chips Lay’s NA (small bag)
Moose Drool Brown Ale Big Sky Brewing
Chainbreaker White IPA Deschutes Brewery
5.2%
5.6%
New Belgium Abbey New Belgium
7.0%
India Pale Ale
6.9%
Strawberry Pop-Tart (one pastry)
Snickers Bar
Kellogg’s NA
Sierra Nevada
Mars NA
160
177
180
200
200
231
250
15g
15.6g
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e guide you to be able to re-boot and upgrade your system to achieve its natural, healthy state - the way it should be.
O
ur holistic, top down approach treats the whole person not just the symptoms - combining Integrative Manual Therapy with Neuro-Activation and Functional Movement.
10.8g
18g
38g
20.0g
33g
Jill Runnion, N.R.T. Integrated Structural Therapy (208)-705-0410 bjrriver@gmail.com 275 E. Little, Driggs Health & Wellness
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How much time
am I eating?
A sad fact about nutrition is that the topic is full of contradictory studies and conflicting evidence. However, even of you don’t know how much weight you gain because of the different cooking oils you use or what exact species of bacteria live in your gut, you can’t excape a simple fact.
DEPRESSION IS REAL TALK TO SOMEONE WHO CAN HELP We offer up E to 6 FRE g n li e s n cou to services o h those w qualify.
The Teton Valley Mental Health Coalition wants to make your mental wellness a higher priority.
www.tetonvalleymentalhealth. For immediate help, call the national suicide preventionhotline 1-800-273-talk
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If you have a large weight-loss goal, that’s a lot of running. The USDA classifies running as a very strenuous activity. A three or four hour run is not unheard of in Teton Valley but that’s still a bit daunting for most people. The agency puts things like brisk walking, dancing and playing basketball in its “moderate” category. Below you can find some common foods, not all healthy, along with some beers and soft drinks listed by how long you would have to “moderately” exercise to burn each item off.
Food
We are the #1 resource for all things related to mental health in Teton Valley. Our mission is to promote mental wellness through education, community action and coordination of resources. For more information or to make an appointment with a coalition counselor go to:
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If the calories you take in exceed the calories you burn, you will gain weight. A person has to burn 3,500 calories in order to lose a pound of weight, according to numbers from the US Department of Agriculture. That means an average man would have to run for 3 hours and 48 minutes, and the average American woman would have to run for 4 hours and 42 min, to burn that pound of fat.
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Exercise time in min. (Men)
Exercise time in min. (Women)
Carrots ( I cup chopped) 7 8 23 Coca Cola (12 oz. can) 18 Lay’s (small bag) 21 26 Pop Tart 26 32 Snickers bar 32 41 Bud Light 14 18 PBR 19 23 Sierra Nevada Pale Ale 30 37 Sirloin Steak 6 oz. 52 1hr. 4 min 2-Liter Mountain Dew 2hr. 13 min. 2hr. 45 min.
In defense of the
BACKCOUNTRY SANDWICH Julia Tellman H&W Contributor
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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.
carbohydrate vessel, perhaps with a fistful of peppery greens so you feel that you have made healthy choices.
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?
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.
Expensive, pre-packaged nutrition comes in various forms: bars, blocks, gummies, gels. It all serves a purpose but for big-mileage days of middling intensity (survival rather than sprints) I always pack the backcountry sandwich.
The goal is to have a pleasurable brick of calories, salt, fat and protein conveyed in a
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 molar-chipping 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.
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making on the Yukon By Lisa Newcomb - H&W Contributor
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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 7 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 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.
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. 34
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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.
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 this year, 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 YukonKuskokwim 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
and this unfinished goal and this unfinished business that I had to tend to,” she said.
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.
Yukon Continued on page 36
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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.” Yukon Continued from page 35
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.
Robert lived eight years after his diagnosis, but his life became a struggle.
“The doctors were just shocked with how ridden he was with cancer and how long he was able to fight it,” Gena said.
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.
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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
Wait,
am I going to get
too strong? Why women don’t need to worry about ‘bulking up’ Dayne Toney - H&W Contributor
O
ne 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.
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.”
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.
people may see and make assumptions from. 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.
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 Tracey-Mae Hall media that
Continued on page 38
competing at last year's Crossfit Open competition .
H&W Photos/Scott Stuntz
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Continued from page 37
stronger? To have muscles? To be proud of them, after all, they are sign all of the hard work you’ve put it!
No matter what you read or what you see, without eating and daily training specifically for gaining pounds, it won’t I’m not going to get into the happen (and it takes years, not numerous benefits of lifting months). And it surely won’t weights for women, that would happen by following a be for another lengthy CrossFit program article, but I do think Its where general women should cellike saying physical preebr at e t hei r you don’t want paredness to take a snowboard strength. We is the main lesson because you’re should praise goal, not afraid you’ll go pro. women on how competing Dayne Toney, many push-ups or Targhee Crossfit in specific pull-ups they can co-owner avenues of do. The women you sport. see in media that look 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.
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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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 overcome their fear as well? And my other question to most women who fear the bulk is, "where does this fear come from?" Why wouldn’t you want to be
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Exercise
does the body, and brain, good. By Lisa Dayley Smith H&W Contributor
W
hile exercise does a body good, it's also proves a great mental health workout by producing endorphins and increasing serotonin and norepinephrine thus warding off depression. To begin, with Endorphin or “the happy hormone” creates the “runner's high” making exercise a bit addicting, says Rexburg's World's Gym corporate manager and group fitness director Beki Bird. “Endorphins make you crave the energy and the uplift that it gives you,” she said.
The Mayo Clinic's webpage states that Endorphin is the body's most cheerful chemical.
“Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called Endorphins. Although this function is often referred to as a 'runner's high', a rousing game of tennis or a nature hike also can contribute to this same feeling,” it writes. The clinic also writes that exercise is a form of “meditation in motion” that helps improve a person's overall mood.
Toney is a co-owner and coach at Targhee Crossfit in Driggs.
“After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements,”
says the clinic.
This mood boost also serves as Mother Nature's antidepressant in that it creates not only energy but also optimism and selfconfidence.
“(It) can help you remain calm and clear in everything you do. It can lower symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety,” it reported. Sports and exercise psychologist J. Kip Matthews agrees and told the Daily Burn that working out helps ward off the blues and anxiousness by enhancing the body's ability to respond to stressors.
“What appears to be happening is that exercise affords the body an opportunity to practice responding to stress, streamlining the communication between the systems involved in the stress response,” says Matthews. “The less active we become, the more challenged we are in dealing with stress.” Bird finds that she's better at handling stress and has a much more positive outlook each time she gets her body moving.“I always say 'I'm the worst mom when I don't get my workout.' I'm grouchy. I don't have any energy. When I get my workout
Happy Healthy Hormones first thing in the morning, I'm happy healthy mom,” she said.
Yet, to activate those happy hormones, it takes up to five days of exercise to feel better, Bird said.
“Your brain starts to associate the extra energy you got from the endorphins that you received from exerting energy,” she said.
While exercising generates positive results like increased self-esteem, extra energy and weight loss, Bird cautions not to overdo it. “Take it in moderation,” she said and advised that “You need 60 minutes a day, three to five days of some of type of cardio.”
Cardio is any kind of physical activity that increases the heart rate higher than normal, Bird said. “Zumba, elliptical, running, cycling – any of those,” Bird said.
Bird says that even 48 hours after exercising, the body continues to lose weight.
“The metabolism is what helps you burn fat when you're not exercising. You boost your metabolism - your fat burning system - when you lift weights. The perfect exercise routine is a balance of toning or weight lifting,” she said.
Bird also cautioned those who regularly workout not to get stuck in an exercise rut
and to also try other ways to get in shape She explained that the body has a mind of its own, and that the same repeated workouts cause it to become bored. As a result of this boredom, the body fails to lose weight, tone up or to otherwise improve.
“The body starts to adapt to doing the same thing over and over again. Your body knows you're going to do this and this. You'll never feel sore. You'll never gain anything or lose anything,” she said. “Versatility and varying your exercise is probably the most beneficial.” Bird recommends changing your exercise routine every six weeks. “If you like to run, that's great. But after a while, use the rowing machine then maybe use the elliptical and then go to spinning. It's the versatility that keeps you the most healthy,” she said. All that exercise is good in overall health.
“I think it's all encompassing – it's mind, body and spirit,” she said.
For more information on Mother Nature's happy hormones log on to http://dailyburn. com/life/fitness/what-are-endorphinsrunners-high/ or to http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/ art-20044469.
Exercise not only changes your body. It changes your mind, your attitude and your moods.
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I CAN TREK AGAIN #ICanAgain ST. JOHN’S MEDICAL CENTER
Jackson Hole resident Jane Baldwin is a hiker. But a few years ago her hip made walking, not to mention hiking, painful. After considering her options, she came to our Peak Joint Replacement Center.
JANE BALDWIN HIP REPLACEMENT PATIENT
Immediately after her hip replacement surgery, her hip felt better. Less than 3 months later, she put her new hip to the test on a trek across Nepal. How did she do? “My hiking partners had doubts about my ability to hike, but I knew I could do it. On day 2, we did 11 kilometers and 3,500 steps.” That’s about the height of the Grand Teton. For more #ICanAgain stories, visit tetonhospital.org/stories.
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tetonhospital.org/stories . #ICanAgain Health & Wellness
SJMC Jane ICanAgain TVN Wellness.indd 1
9/28/16 3:44 PM