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24 Music for a Mood
VEIN VEIN, GO AWAY!
Beauty Products to Combat Dry Winter Hair
If we’re going to talk about balance, it seems essential to mention music. Of course not everyone relies on music, but many do rely on tunes every day. Here’s a song guide to get a handle on your emotions.
28 Junk Creep Quit accumulating and toss the junk. You’ll find that excess stuff throws off life’s balance.
Chicken Enchilda Soup & Brownie Batter Banana Cakes
22 Your Personal Peace Plan Managing anxiety is a life skill that we’re always developing. Here’s some info to give you a leg up!
33 Nutrition: Food Swaps
WAYS TO USE DUMBBELLS LIKE NEVER BEFORE
Swap out some ingredients to make your recipes healthier. You don’t always need the butter, sugar or mayonnaise that a recipe calls for.
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. Back to the Future From the Editor
MARCH 2016 VOLUME VIII, № 3
WINTER TURNS TO SPRING, AND ALL THE BAD-WEATHER EXCUSES ARE MELTING AWAY. HERE’S TO FUTURE DAYS. MOST YEARS COME AND GO AND MY SHOTGUN APPROACH TO ADVANCEMENT REALIZES SOME MEASURE OF SUCCESS, BUT MOST THINGS REMAIN UNDONE IN THE WAKE OF WISHES. BUT THIS YEAR I’VE BEEN DETERMINED TO MAKE A REAL, LASTING CHANGE. SO, I ACTUALLY BEGAN WRITING DOWN GOALS THIS YEAR. I’VE NEVER DONE THAT BEFORE. And, there seems to be a correlation, so all the goal guru’s must be right. Write it, review it, and realize it. What I’m learning is simply this: Success, no matter how big or small, is not an accident. Successful people—whether in career, in relationships, or in health—do successful things until they get successful results. Success is no miracle, and no accident. When I do the same things that successful people do, I tend to get the same results that they do.
you? If your life was perfect, what would your lifestyle be? The clearer you can make your picture of your future health, happiness, and prosperity, the quicker you can move towards it, and the faster it moves towards you. Studies show that those who maintain an optimistic vision of the future, and live more on hope than fear, tend to live more positively, and stay more motivated. Ultimately, positive people tend to turn vision into a reality. Positive thinkers tend to generate positive ideas and solutions that make visions of the future come true.
BACK TO THE SCIENCE. Research shows that we tend to move towards the direction of our dominant thought patterns — i.e., our dreams, images, and projections of the future. Those who envision getting a good education tend to get it.
SUCCESS IS THE LAW OF CAUSE AND EFFECT. It seems to start with a vision, or a dream. Can you envision yourself being fit, or being financially successful? In other words, if you were to envision yourself as successful, what would that mean? What would you be doing? How would you interact with others? How would you spend your time? Can you get a mental picture of yourself succeeding?
Those who tend to live in a happy relationship tend to live happily. Those who see themselves as fit tend to adopt healthy habits. The very practice of dreaming big raises your self-esteem and confidence. Just thinking big thoughts in all areas of our life is enlivening. And, if nothing else, dreaming big and focusing on positive outcomes sure beats the alternative.
THINK OF THE MOVIE “BACK TO THE FUTURE.”
So, as the warmer weather starts to edge out the winter, take a trip to the future and look around. Envision success. With that in mind, write down what you envisioned—prominently. When you practice “ Back to the Future” thinking, you begin to change the way you see yourself and your life. You begin to do things differently, bit by bit, gradually, until the whole direction of your life changes for the better. Try this exercise today. Chances are, success is just around the corner.
Remember Marty McFly? Remember his hum-drum homelife and his geeky parents? Remember how he time-travelled with Doc in that over-hyped DeLorean time machine? When he visited the future, he got a vision of his eventual success. Once he had that vision in his head, it was a pleasant surprise when he returned to the present day, and saw that things had changed. But that’s just Hollywood, right? Fact is, “ Back to the Future” thinking has a powerful effect on the way we reason and act today.
five years into the future. Imagine that in five years, your life is optimal. That you are sitting on top of your world, in every respect. Look around. What does it look like? What are you doing? Where are you living and working? How much are you earning? What is your lifestyle, and how do you treat those around
6 HEALTHY IDAHO
JOHN A. ANDERSON, EDITOR-IN-CHIEF @JOHN_A_ANDERSON
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F I T N E SS
FIVE MOVES TO MAXIMIZE YOUR POST-WORKOUT TIME.
Ease your body and heart rate back down to a near resting rate by walking or taking it slow. Life Fitness cardio products do the work for you by reducing the intensity of your routine in the minutes following your workout.
It takes time to replace the fluid and electrolytes you lost during your workout, so drinking 50 percent more fluid than you lost in sweat will enhance rapid recovery. If you hydrate throughout the day though, you will maximize fluid retention after your workout. Water is usually enough to replace fluids after an average workout. But beware — avoid caffeine, carbonation and high sugar drinks to prevent dehydration.
10 MINUTES AFTER
Stretch out tense muscles. Stretching increases flexibility which might be able to improve performance on even the simplest of tasks such as tying shoes or lifting packages. To get the most from your static stretching, hold each position for at least 20 – 30 seconds.
30 MINUTES AFTER
Help your body rebuild its muscle tissue by enjoying a protein-rich snack shortly after your workout. Yogurt, cottage cheese, protein bars and nuts are good options that help give you a post workout boost.
SURE YOU RAN, YOU CYCLED AND YOU LIFTED, BUT BEFORE YOU HIT THE SHOWERS, PAT YOURSELF ON THE BACK AND WALK OUT THE DOOR, TAKE SOME TIME TO COOL OFF. CHILL OUT TIME AFTER EXERCISE HELPS BRING YOUR HEART AND BREATHING RATE BACK TO NORMAL AND CAN PREVENT DIZZINESS AS WELL AS REDUCE THE RISK FOR INJURY. WE HAVE SOME SUGGESTIONS ON WAYS TO MAXIMIZE YOUR POST-WORKOUT MINUTES. 8 HEALTHY IDAHO
Continue to eat well-balanced meals and drink fluids regularly throughout the day. After an intense workout, reward yourself. This doesn’t mean hitting the all-you-can-eat buffet, but enjoying healthy activities that satisfy you. Whether it’s time with friends, a bubble bath or a movie – you’ve earned it.
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F I T N E SS
WAYS TO USE DUMBBELLS LIKE NEVER BEFORE
DUMBBELLS CAN BE USEFUL TO USE ESPECIALLY IF YOU DO NOT HAVE ANY OTHER FORM OF GYM EQUIPMENT. YOU CAN GET GREAT RESULTS FROM DUMBBELLS BY BEING CREATIVE WITH YOUR EXERCISES. HERE FIVE WAYS TO USE DUMBBELLS LIKE NEVER BEFORE. 10 HEALTHY IDAHO
DUMBBELL BOX JUMPS The first way is to use them is your box jump workouts. A good rule of thumb is to start off with 5-pound dumbbells, with a key emphasis on bringing your knees up as high as you can, when performing the box jump.
DUMBBELL PUSH-UPS The second way to use dumbbells is to do push ups using the dumbbells and adjusting angles to work different parts of your upper body. For example, use the dumbbells wider than shoulder width and do a set of wide width pushups and then move the dumbbells close together to mimic diamond pushups. If you cannot do a full pushup, start on your knees and perform pushups until you can do a full push up.
SINGLE ARM MOVEMENTS The fourth way you can use dumbbells is to use them in single arm movements, which will help you balance out your muscles on each side of the body while also challenging the core. Make sure to flex on each repetition. The more you focus on the movement, the better the results you will get because in exercise the quality is significantly more important than the quantity.
COMBINE DUMBBELLS WITH CARDIO
The fifth way to use dumbbells is to combine them with your cardio training by performing shoulder punches, shoulder presses, and bicep curls, while walking or lightly jogging on a treadmill. The keys to doing this is to make sure you use a light weight such as 3,5,8 pound dumbbells and do them in rhythm to your cardio. Be careful to not overdo it.
SWINGING DUMBBELL WORKOUTS The third way to use dumbbells is while holding the weight in front of you, and then swing it between your legs, and back up. The key is to control the movement and make sure you are not using too much momentum so you can protect your back while also getting the maximum benefit from the exercise. Make sure to flex your abs on each rep and focus on breathing in and out in a comfortable and natural way.
ABOUT THE AUTHOR
Dumbbells are a great way to switch up your workouts or even to build your entire workout program. It is all about creativity and consistency so if you have any questions or trouble always make sure to seek out a personal trainer to help you.
Greg Marshall Greg Marshall is the personal training manager at The Gym at City Creek. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at email@example.com
W E L L N E SS
the parachutes on the fields. The children would come running to get the candy bars. They were always excited to watch for the airplane that would wiggle its wings. More people joined in to donate candy bars for this project. Gail soon became known as The Candy Bomber.
Today Gail Halvorson’s story is loved and cherished. His story has been shared throughout the world in books, news reports, movies, etc. Everyone won’t have a story like that, but everyone has a story where a small act has made a difference. I have personally been affected and changed because of simple things. I was a completely different person last year. Even though I look mostly the same, my spirit is a lot brighter now than it was then.
WRITTEN BY HANNAH CHADWICK
I wasn’t in a good place last year. I felt dark and down. I would listen to hard music as I walked through the halls at school. I always sat alone rather than talking to my friends. I felt alone even when I was with my friends or other people. One day as I was dragging myself to class, someone gave me a paper. I put it in my pocket and read it when I sat down. I was shocked when I saw what was on it. It said that I was beautiful and that I could do hard things. It said a lot of other things that were positive and amazing about me. I didn’t know that people would actually think to write something that beautiful, let alone about me and then give it to me. The girl that gave that note to me talked to me in class and invited me to sit by her. We soon became good friends.
IF A BUTTERFLY FLAPS ITS WINGS IN CHINA, WEEKS LATER THERE WILL BE A HURRICANE SOMEWHERE ELSE IN THE WORLD. SIMPLE MOVEMENTS IN ONE PART OF THE WORLD, CAN AFFECT THE WEATHER IN ANOTHER PART OF THE WORLD. AT THE MOMENT IT SEEMS LIKE SUCH A SIMPLE THING, BUT LATER DOWN THE ROAD YOU WILL SEE THE EFFECT OF A SIMPLE ACT OR CHANGE. THIS ANALOGY IS REFERRED TO AS THE “BUTTERFLY EFFECT”.
I taped that note on my door and I still read it almost every day. If it were not for my dear friend, Emily, I have no idea who I would be right now. For all I know, I wouldn’t be writing this right now.
Today people go through life doing things without thinking and don’t see that their choices will make a difference. The results of these simple acts may be great for good or bad. There are two examples of simple acts that took place in different times and places, but the results of these acts were great.
Now I actually make eye contact in the halls with people. I listen to cool music like show tunes as I make my way to class. I enjoy talking with my friends and am more outgoing with others.
After World War II, parts of Berlin were cut off from the world and people were left to starve. This caused the United States to organize the Berlin Airlift or Operation Vittles. Our military would fly in basic food, fuel and goods to the people of West Berlin.
You may not see the “butterfly effect” all the time in your life. If you stop and look at your life from where you are now, you will be able to see the little twists of fate that have changed your life forever.
A young U.S. pilot was doing his normal routine for the food delivery. After his delivery, he spotted children looking at them through a chain-link fence. The young pilot went over and talked to these children. They connected immediately. When the airplane was preparing to leave, he got the impression to give these children the two sticks of gum he had in his pocket. He broke each piece in two and saw joy on their faces. The children who did not receive a piece of the gum simply enjoyed smelling the wrapper. He saw the joy for these children and wanted to do more. On the way home, this pilot pondered what he experienced and came up with an incredible idea.
Hannah M. Chadwick Hannah Chadwick is a Junior at Lone Peak High School. She is the recipient of the Freedom Foundation scholarship to Valley Forge for this essay. Hannah loves reading, writing, clogging, and spending time with friends.
Gail Halvorson, the young U.S. pilot, decided to wrap his chocolate bars in small parachutes to drop to the children of Berlin. His story quickly spread and more soldiers join in. They gave their rations of chocolate bars and put the parachutes together. As Gail would fly over sections of Berlin he would wiggle the airplane wings then drop
12 HEALTHY IDAHO
-------------------------------ADVISOR CLIENT CONTENT
FRACTIONAL EXHALED NITRIC OXIDE A TOOL FOR MEASURING ASTHMA SEVERITY
Board-Certified Allergists are now utilizing a new technology that measures fractional exhaled nitric oxide levels in the airways. This is a machine that you breathe into and it provides a number based on inflammation in the lungs. This value can help you and your doctor understand if your asthma is well controlled. It significantly correlates to hyperactive airways and allergic triggers.
Optimize therapy through early recognition of loss of control
Monitor adherence with inhaled corticosteroid use
Monitor treatment effect
Assist in the diagnosis and management of childhood asthma
IT IS HELPFUL TO:
If your value is elevated, it may mean that your asthma is not as controlled as it could be. It tells us that you would respond well to an inhaled corticosteroid treatment or a maintenance inhaler to reduce the inflammation present in your lungs. It can also help us determine if there may be something else other than asthma that may be contributing to your respiratory troubles so we can be sure to address that as well.
Measure response to inhaled steroid therapy and level of inflammation control
To determine allergy exposure
Help predict exacerbations
Identify comorbid conditions that underlie non-specific respiratory symptoms
Predict steroid response
We are excited to have this new tool available to our patients to help guide us in providing the best therapy for our asthmatic patients. Here at The Allergy Group we care about your health and your breathing, we want to manage your asthma as best as possible! Call 208-377-4000 for an appointment today.
ABOUT THE AUTHOR
Dr. Neetu Talreja Dr. Neetu Talreja is a Board Certified Allergist/Immunologist with The Allergy Group, which has locations in Boise, Nampa and Meridian. Learn more from Dr. Talreja at www.theallergygroup.com or call 377-4000
W E L L N E SS
1. BE INTERESTED.
Many of us don’t even catch the other person’s name when they’re being introduced; we’re too focused on ourselves. It’s not always a vanity thing, it’s just we’re worried about what to say, how we look, etc. So the first step to remembering a name is to pay attention as you are introduced.
Unless the person has introduced himself to you, verify what he or she wishes to be called. Someone else may have introduced you who doesn’t know the person well. Asking what they prefer (e.g. “Jeff introduced you as Debbie, is that what you prefer to be called?”) will not only cement the name in your mind, but ensure you are using the name that pleases them. And simple courtesies go far.
3. PICTURE THE NAME WRITTEN ACROSS THEIR FOREHEAD.
Franklin Roosevelt continually amazed his staff by remembering the names of nearly everyone he met. His secret? He used to imagine seeing the name written across the person’s forehead. This is a particularly powerful technique if you visualize the name written in your favorite color of Magic Marker.
4. IMAGINE WRITING THE NAME.
To take step three even further, neural linguistic programming experts suggest getting a feel for what it would be like to write the name by moving your finger in micro-muscle movements as you are seeing the name and saying it to yourself.
5. RELATE THE NAME.
Try to associate a person’s name with a familiar image or famous person. For example, if a woman’s name is Jacqueline, picture her as Jacqueline Kennedy Onassis in a pink suit and pillbox hat. If a man’s name is Arnold, imagine him as the “Terminator” or striking a body-builder pose.
6. USE IT FREQUENTLY.
Try to use the name three or four times during your conversation. Use it when you first meet, when you ask a question and in your departure, (e.g., “Andrew, it was a pleasure talking to you. Maybe we’ll get a chance to chat again sometime.”)
TO REMEMBERING NAMES Eliminate ‘whatshername’ and ‘whatshisface,’ ‘dude’ and ‘hey, buddy’ from your vocabulary once and for all. The following techniques can help you remember the names of everyone you meet. 14 HEALTHY IDAHO
Kate Lorenz is the article and advice editor for CareerBuilder.com. Used with permission
What If You Forget? Using these techniques will dramatically increase your ability to recall names, but it is inevitable that at one time or another you may slip up. If you do happen to run into someone whom you previously met and can’t remember their name, you have two options: Look delighted to see them, lock eyes and extend a warm “Good to see you again,” and then find out their name from a friend or guest list later. Or, with the same warmth, try the more direct: “I remember you well, but your name has slipped my mind.”
For you. For them.
Learn more about a COPD research study If you are a current or former smoker living with COPD, which includes chronic bronchitis and emphysema, you may qualify for this clinical research study.
TO PARTICIPATE, YOU MUST: • Have a history of heart disease or stroke OR • Have cardiovascular risk factors such as diabetes, high blood pressure, high cholesterol, obesity or kidney disease Qualified participants will receive the study medication and studyrelated care at no charge.
For more information and to see if you may qualify:
Advanced Clinical Research 208-955-9030 www.acridaho.com I N D E P E N D E N T P R A C T I C E S I N C E 19 9 6
IDAHO’S FIRST BOARD CERTIFIED LIPIDOLOGISTS F R I E N D LY, P RO F E S S I O N A L S TA F F • A D U LT M E D I C I N E P R E V E N T I V E M E D I C I N E • S T R E S S M A N A G E M E N T • M I N O R S U RG E RY O S T E O PAT H I C M A N I P U L AT I V E T R E AT M E N T • S P O R T S M E D I C I N E A N D P H Y S I C A L S A P H Y S I C I A N I S A LWAY S AVA I L A B L E O N C A L L . .
BRYAN POGUE, MD
STEPHEN SPENCER, MD
D. DAVID HARTMAN, MD
208-377-5055 www.selahmedical.com Facebook.com/HealthyIdaho
Idaho’s first and only physicians board-certified in Clinical Lipidology staff the Heart Prevention Clinic of Idaho (HPCI), a division of Selah Medical Center. Established in 2004, HPCI is dedicated to the prevention of heart attacks, strokes, and cardiovascular disease by the innovative application of tools, technology and research. Strokes and heart attacks are the leading cause of death and disability in America.
VEIN VEIN, VARICOSE VEIN DIAGNOSIS & TREATMENT
PHOTOGRAPHY BY JACK FLOEGEL
When Becky met with Advanced Vein Therapy doctors, her eyes were opened to the realities of her condition. “Little did I know that the things I was seeing on the surface were signs of a bigger issue with my circulation,” she says. “I wish someone would have told me that although leg cramps at night, exhaustion, and swollen ankles and feet can just be regular symptoms of pregnancy, if there are other signs that your circulation is bad, they could be symptoms of something much bigger going on.” At AVT, doctors use advanced ultrasound technology and physical evaluation to diagnose each patient. The ultrasound machine allows doctors to visually identify precisely what veins are leaking blood (refluxing) and individually “treat” those veins, closing off the leaking valves, taking care of the varicose veins and spider veins directly at their source. AFTER TREATMENT Becky says that the procedures done by AVT have been life changing.
Advanced Vein Therapy’s Ian Davey, MD HOMETOWN: Cape Town, South Africa MEDICAL SCHOOL: University of Cape Town, South Africa RESIDENCY: University of Cape Town Groote Schuur Hospital SPECIALTY INTERESTS: Vascular, Interventional and PET Imaging FELLOWSHIPS: Vascular and Interventional Radiology; Duke University Medical Center. Nuclear Medicine and PET Imaging; Duke University Medical Center CERTIFICATIONS: American Board of Radiology, Fellow of the College of Radiology South Africa, Fellow of the Royal College of Radiology, London
HOW ADVANCED VEIN THERAPY IN BOISE IS USING MODERN AND PATIENT-CENTERED APPROACHES TO DIAGNOSE AND TREAT COMMON VEIN ISSUES. Becky, a teacher in Boise, dealt with fatigue, leg pain and aching for years, but just endured it because she’d been advised to avoid treatment until she was done having babies. Eventually, during her last pregnancy, the poor circulation and pain in her legs became so bad that she couldn’t take her kids anywhere without becoming extremely exhausted, she couldn’t walk upstairs without having to stop and rest, and she had to teach sitting down. “Something was clearly wrong,” she says. One day a student approached Becky and asked “Why is your foot so… purple?” “I had been dealing with it for so long, I had grown accustomed to it all,” Becky says. “It took her pointing it out for me to realize how abnormal it was, pregnant or not!”
16 HEALTHY IDAHO
It was at this point that Becky knew she needed to take some action. As she later learned, poor circulation in leg veins is a common and sometimes serious condition that should be treated, especially when it begins to affect day-to-day activities. Originally, Becky sought treatment at another facility but decided to get a second opinion. A doctor friend recommended Advanced Vein Therapy (AVT). Becky called AVT, and quickly realized it was the place she wanted to receive treatment. “They were kind and compassionate, very knowledgeable, and so thorough in explaining all of the details of my upcoming appointments,” she says. “No one else had taken the time to really walk me through what I could expect from an appointment or took the time to ask me about what I was dealing with personally.”
Roughly 25% of women and 15% of men suffer from the pain and anxiety caused by varicose veins or spider veins.
WHAT ARE THE TREATMENT OPTIONS FOR VARICOSE VEINS?
ENDOVENOUS LASER ABLATION (EVLA OR EVLT)
This minimally invasive treatment is an outpatient procedure, performed using ultrasound guidance. By delivering just the right wavelength of laser energy, the incompetent veins (varicose veins) will close. Your body automatically routes the blood to other healthy veins.
Injection Sclerotherapy is used for the treatment of spider veins and small to medium sized varicose veins. A very fine needle is used to inject a solution directly into the veins. This solution causes the lining of the veins to swell and eventually seal off the blood vessel, preventing blood flow. Some veins may require more than one injection. Results may be seen immediately, some results may take weeks or even months.
Phlebectomy is an outpatient procedure developed to remove superficial varicose veins through small incisions in the skin. While endovenous laser therapy treats the underlying source for varicose veins, ambulatory phlebectomy is a minimally invasive surgical technique used to treat varicose veins just under the skin. A small skin incision of approximately 1 mm is used to extract veins with a phlebectomy instrument. The procedure is well tolerated with minimal discomfort by patients with local anesthesia and typically produces good cosmetic results.
“I had no clue that I had been living with these symptoms for years,” she says. “I exercised, ran after my kids, and kept up with my daily life but had no clue it was so much harder than it needed to be! Now, I feel like I have a new baseline of what is ‘normal’ for me. I’m not afraid of my kids running into my legs. My feet and ankles aren’t swollen at the end of the day. I don’t wake up in the middle of the night anymore with intense leg cramps. And I have so much more energy!” Becky says she blamed her exhaustion on having to be a parent to little kids, but now she understands a lot of it was her body dealing with horrible circulation. In fact, she says treatment has allowed her to better perform the tasks of motherhood. So why did Becky wait so long to get treatment? “I put it off for years because I thought it was just a cosmetic thing,” she says.
This is a common misconception about vein therapy. Becky now understands, these procedures can remove burdensome and serious symptoms that make life harder than it needs to be. HOW TO FIND THE RIGHT VEIN SPECIALISTS Becky discovered that a caring, genuine staff made a huge difference in her treatment. “I could tell that they genuinely cared about me and wanted me to get better,” she said about the AVT staff. “Besides how genuine they all were, they were also all clearly extremely good at what they did and enjoyed it! It was also clear how much they enjoyed working together as a team.” Experience, professionalism and a patient-centered approach are vital for the best vein therapy.
WHAT IS WRONG WITH MY VEINS?
A Vein Specialist Explains.
“Leg veins have valves located inside them which help keep blood flowing in one direction – from the feet back towards the heart. When the valves within leg veins begin to leak, blood flows backwards down the leg and towards the surface of the skin creating an abnormal condition we call “venous reflux.” Reflux causes blood under higher than normal pressure to enter veins close to the surface of the skin and over time this leads to the development of varicose veins and even spider veins, which become visible on the skin surface. Varicose veins can cause swelling in the legs and feet, create a sense of fatigue in leg muscles, and cause leg throbbing or cramping. Often, the skin surrounding the varicose veins frequently itches and burns. Left untreated, varicose veins can lead to swelling, increased pain, skin discoloration, and ulcerations of the lower legs.” -John Knochel, MD, FACR Radiologist with Advanced Vein Therapy in Boise
ABOUT ADVANCED VEIN THERAPY AVT has been serving Treasure Valley patients for over 12 years, and with over 35 years serving Treasure Valley hospitals and outpatient imaging centers, like Intermountain Medical Imaging. The radiologists performing the vein consults and procedures at AVT have extensive experience, having done thousands of vascular procedures over the course of their careers.
Choosing the RI
WHAT TO EXPECT 1. 2. 3. 4.
Thorough Consult with a Provider Detailed Vein Mapping Ultrasound Insurance Preauthorization Assurance from the AVT team
If you’ve been d be feeling overw how do you kno
Is The Doctor A offering varicose mean they are training in treati
161 E. Mallard Dr., Suite 130 Boise, ID 83706 (208) 947-0100 ABOUTAVT.com
Do They Have T treatment, you s to have a detail means you will
B E AU T Y
WRITTEN BY KAREN HEAP
Trigger points are formed my overusing a muscle to the point that part of the muscle spontaneously contracts and stays contracted, shortening the muscle and causing pain. You may have joint pain in your knee because of a tight muscle in your quadriceps. You may have pain in your elbow because of a tight bicep muscle. This type of therapy helps us think outside the box when we are working on your body. The pain doesn’t always originate where we think it does. Trigger points are typically caused by three types of muscle overuse: acute, sustained, and repetitive. Perhaps you started a New Year’s resolution to do 100 pushups a day and you haven’t done pushups in a while. This may cause a trigger point to form in your triceps or your rhomboid muscles. Maybe you constantly have your head turned in one direction to see your computer screen. This could cause some trigger points in your neck, giving you headaches. Or maybe you are throwing a football 500 times a day, giving you some elbow pain. The point is, no matter what your activities are in life, you may at some time deal with trigger points. To relieve a trigger point, we need to remove the spasm in the muscle and allow the muscle fibers to return to their correct length. As Massage Therapists, we typically use our elbow or thumbs to do this. It usually takes anywhere from 30-90 seconds of steady pressure to completely eliminate the trigger point. That said, if the issue is chronic, you may need to come in several times to allow the muscle memory to go back to its original state.
WHAT CAN I DO ON MY OWN?
A MASSAGE THERAPIST EXPLAINS KNOTS, TRIGGER POINTS, AND SOLUTIONS.
There are some simple ways to relieve trigger points on your own time. Between massage appointments, I recommend for many of my clients to use a tennis ball, or other hard ball of similar size to help work on trigger points. You can have a tennis ball at your desk and work your neck or forearms when you are feeling them tighten up, or when you begin having pain. The tennis ball is especially useful in relieving sciatic pain. Part of the sciatic nerve is located within a muscle called the piriformis, which lies underneath the gluteus maximus. When the piriformis gets tight, it often pinches the sciatic nerve, causing localized pain and sometimes pain and numbness down the leg and into the foot. You can lie on your back on the floor and place the tennis ball under the glute. Relax your bodyweight into the ball. The goal is to apply just enough pressure for the muscle to relax and not tighten more under the pressure of the ball. This may take a few sessions, but it really does work wonders on “untying” that knot.
One of my favorite modalities to use in my practice is Trigger Point Therapy. I believe Trigger Point Therapy is one of the best ways to eliminate muscle pain in a short amount of time. It can sometimes be an uncomfortable process to relieve the pain; but it works, and it works well. You are probably familiar with “knots.” Perhaps you’ve had a knot in your neck that has been hurting and you massage it yourself, maybe absentmindedly while you are sitting at your desk. Or maybe you’ve had sciatic pain and have asked someone to stick their elbow in your glute to help relieve the pain. But what exactly is a knot, and what does a massage therapist do to relieve the pain? A trigger point is a knot or spasm in the muscle that may cause localized pain or refer pain to another part of the body. For example, you may have a trigger point in your neck that is causing you regular headaches. Or you may have a trigger point between your shoulder blades, in your rhomboid muscles, that is always bothering you.
18 HEALTHY IDAHO
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B E AU T Y
PRODUCTS TO COMBAT DRY HAIR
20 HEALTHY IDAHO
Utah hair stylist Steph Tanner shares her 5 favorite products to rehab your dry, frizzy, winter hair. These products are affordable yet effective.
Unite 7 Second Spray L’Oreal Professional Intense Repair Shampoo & Intense Repair Masque (conditioner) This shampoo and conditioner are used to hydrate, cleanse and volumize dry hair and will provide complete nutrition where your hair is lacking. It contains protein, amino acids, and ceramide, all targeted at reversing the damage already done by regenerating and nourishing each hair strand.
L’Oreal Professional Absolute Repair Shampoo & Absolute Repair Masque (conditioner)
Similar to product listed above, but used to rebuild more intensely damaged hair. It rebuilds hair to protect from brushing and gives hair back its lost shine. Main ingredients include lactic acid and neofibrine™, both strengthening and brightening agents.
L’Oreal Mythic Oil This product is to be applied to damp hair in order to nourish, brighten and smooth damaged hair. It contains avocado oil for refining, and grape seed oil to protect from future damage. Apply to wet hair then continue to style.
This product is my personal favorite and I have noticed a huge difference since using it! After spraying 5 or 6 times into wet or damp hair, your hair becomes smoother in just 7 seconds. The moisturizers included protect wet hair from being pulled out when brushing after a shower.
L’Oreal Mythic Oil Heat Protection Cream This product is used to protect your hair from the damage done by applying heat (blow-drying, straightening, curling). It includes cumin oil with soothing benefits. Apply to wet or dry hair directly before using heat.
YOUR PERSONAL PEACE PLAN How to Manage Anxiety
WRITT E N B Y LAUR E N TU RVI LLE
22 HEALTHY IDAHO
very one of us experiences some level of anxiety in life due to stresses from work, school, personal life, trauma or finances. Anxiety for some is more severely experienced due to a mental condition leading to irrational phobias or panic over every day activities. Although we all feel anxiety in some form or another, it often does not have to keep us from functioning regularly or participating in the activities that we love! Continue reading to learn how to successfully manage any level of anxiety you are experiencing. While some people may need to seek professional help, or take medication to get their anxiety under control, certain lifestyle changes can also make a difference.
TAKE CARE OF YOUR PHYSICAL SELF Although anxiety is a mental disorder, taking care of yourself physically can make a big difference. Exercising, eating well, and getting enough sleep are three things experts from Mayo Clinic say can help reduce your stress levels. 1. Exercise is a powerful stress reducer. Being physically active pumps up your endorphins– chemicals in the brain that make you feel more positive and calm. 2. Eat well. When feeling anxiety, it is extremely important to avoid alcohol, tobacco and caffeine. According to the Mayo Clinic, although these things my have immediate calming effects, they make you feel more jittery and nervous in the long run, and may interfere with sleep. Additionally, it is important to have a balanced, healthy diet, as this can help your overall mental and physical health. 3. Sleep. New research suggests that sleep deprivation can cause anxiety disorders. Getting enough sleep, however, can help to ward off stress. Sleeplessness can lead to poor performances at work and school or other important responsibilities, increasing levels of anxiety and stress in association with these things.
DO THINGS FOR YOU
Experiencing anxiety can make it difficult to take the time to participate in activities that we love. We sometimes become too stressed to remember to do what may actually reduce our stress and anxiety levels. If you love to read, hike, or paint, don’t forget to do these things! Even meditating and taking time to ponder can make a difference. Dr Madhav Goyle of Johns Hopkins School of Medicine explained that even a few hours of meditation a week has been shown to help. When meditating, it is suggested to focus on letting go of regrets from the past and anxious thoughts toward the future. Anything that is calming to you will help reduce your anxiety caused by other stressors in your life. No matter how busy you may be, it is so important to make time for the little things.
Nothing will make your anxiety worse than being negative about it. It happens to everyone, don’t get down on yourself! Use your energy to find things that may help reduce your stress levels and give yourself credit when you overcome something that would normally make you anxious, no matter how long it takes you. Now, I’m not suggesting that you ignore the bad things, but studies show that thinking positively actually reduces your distress levels and makes you calmer when handling situations that make you anxious. So put a smile on your face, and find the good!
STEPS TO BREAK OUT OF ANXIOUS THOUGHT PATTERNS
1 Accept that you’re anxious. 2 Realize that your mind Important note: None of these things can be used as a complete substitute for chronic and unmanageable anxiety, although they may make a difference in your overall mood and stress levels. If you have tried all of these things and are still suffering, seek out the help of a therapist and begin taking appropriately prescribed medication.
doesn’t always operate rationally.
3 Question your thoughts.
Pick out the unrealistic and uncontrollable ones.
4 Focus on the present, and put past and future out of your mind.
AT ONE TIME OR ANOTHER, MOST OF US HAVE FOUND SOME LIFE BALANCE THROUGH A SONG. MUSIC HAS THE POWER TO TAKE US TO A BETTER MOOD, OR AWAY FROM A HARMFUL ONE. BELIEVE IN THE POWER OF A JAM.
24 HEALTHY IDAHO
I NEED TO CALM DOWN Older
Trio Sonata in G Major - Bach Mercy Mercy Me - Marvin Gaye Van Morrison - Tupelo Honey The Prayer - Celine Dion and Andreas Bocelli Sailing - Christopher Cross I Wish I Could - Collin Raye I Can’t Tell You Why - The Eagles One More Try - George Michael Who’s Crying Now - Journey
I NEED ENERGY
So Many Details -Toro y Moi I’ll Be Good - Jaymes Young Someone Like You - Adele Realize - Colbie Caillat I Won’t Give Up - Jason Mraz Gravity - John Mayer The House That Built Me - Miranda Lambert Moving On - Rascal Flatts Love Yourself - Justin Beiber One Call Away - Charlie Puth
Brandenburg Concerto No. 3 - Bach Move - Miles Davis Glass Onion -The Beatles Use Me - Bill Withers Hard to Handle - Black Crows Livin’ On A Prayer - Bon Jovi Boot Scoot Boogie - Brooks & Dunn I Want You To Want Me - Cheap Trick 25 or 6 to 4 - Chicago Rock & Roll - Led Zepplin Pour Some Sugar…. - Def Leppard Let ‘er Rip - Dixie Chicks China Grove - The Doobie Brothers Hungry Like The Wolf - Duran Duran Faith - George Michael New Sensation - INXS Rainmaker - Matchbox Twenty Play That Funky Music - Wild Cherry Stone In Love - Journey
Lazaretto - Jack White Survival - Muse Unbreakable - Janet Jackson Come Alive - Chromeo, Toro y Moi I can’t feel my face - The Weekend Good Feeling - Flo Rida I Got A Feelin’ - Black Eyed Peas Bruno Mars - Uptown Funk Shutup and dance with me - walk the moon Hit The Ground Runnin’ - Keith Urban Get Lucky - Daft Punk Sing - Ed Sheeran Low - Flo Rida Teenage Dream - Katy Perry Lips Are Movin - Meghan Trainer Everybody Talks - Neon Trees Ain’t It Fun - Paramore Good Time - Owl City and Carly Rae Jeppsen 50 Ways To Say Goodbye - Train Shake It Off - Taylor Swift Elevation - U2 Smooth - Santana & Rob Thomas
I WANT TO FEEL HAPPY
I’M FEELING ROMANTIC
Israel - Miles Davis Livin’Thing - Electric Light Orchestra Dreadlock Holiday - 10cc September - Earth, Wind & Fire Let’s Give Them Something To Talk About Bonnie Raitt Trane in Vain / Stand by Me - The Clash You’re My Best Friend - Queen Crazy Little Thing Called Love - Queen With A Little Luck - Paul McCartney & Wings Friday I’m In Love - The Cure American Pie - Don McClean Listen To The Music - The Doobie Brothers My Girl - The Temptations Best of My Love - The Emotions You Make My Dreams Come True - Hall & Oates I Got You (I Feel Good) - James Brown How Sweet It Is - Marvin Gaye Man In The Mirror - Michael Jackson Love Train - The O’Jays Hey Jude - The Beatles L-O-V-E - Nat King Cole Biggest Part of Me - Ambrosia
I’M A LITTLE ANGRY Older
Yer Blues - The Beatles Welcome to the jungle - Guns N Roses We will rock you - Queen Shoot To Thrill - ACDC Enter Sandman - Metallica Fire Woman - The Cult Let It Go - Def Leppard Rainbow In The Dark - Dio Life In The Fast Lane - The Eagles American Woman - The Guess Who Detroit Rock City - KISS Heartbreaker - Pat Benetar Refugee - Tom Petty Ain’t Talkin’ About Love - Van Halen Tush - ZZ Top Barracuda - Heart Another One Bites The Dust - Queen
Alena - Yumi Zouma Blew My Mind - Dresses Sun Shy - Dresses Monsters of the North - The National Parks Honey I’m good - Andy Grammer Better when I’m dancin’- Meghan Trainor Say Hey (I love you) - Michael Franti & Spearhead Happy - Pharrell Williams Viva La Vida - Coldplay The Sweet Escape - Gwen Stefani Who Wouldn’t Wanna Be Me - Keith Urban Falling In - Lifehouse Rude - Magic! Sugar - Maroon 5 Haven’t Met You Yet - Michael Buble Hey, Soul Sister - Train House of Gold - Twenty One Pilots Chicken Fried - Zac Brown Beautiful Day - U2
Sara Smile - Hall & Oates Something In the Way She Moves - James Taylor Cruisin - Huey Lewis and Gwyneth Paltrow Wicked Game - Chris Isaak Kiss Me - The Cranberries You and I - Crystal Gayle & Eddie Rabbit I’ve Been In Love Before - Cutting Crew Anything Diana Krall - S’Wonderful, Peel Me A Grape, Quiet Nights, etc. I’ll Close My Eyes - Dinah Washington Desperado - The Eagles Best of My Love - The Eagles Roxanne - George Michael They Say It’s Wonderful - John Coltrane and Johnny Hartman These Arms of Mine - Otis Redding Beast of Burden - Rolling Stones Unforgettable - Nat King Cole All I Want Is You - U2 Lovin’, Touchin’ Squeezin’ - Journey Let’s Get It On - Marvin Gaye The End of the Road - Boys II Men Waiting For A Girl Like You - Foreigner
Alone Together - Daley You Are Mine - Secret Nation Honeybee - Blake Shelton Say Hey (I love you) - Michael Franti & Spearhead One Call Away - Charlie Puth Like I’m Gonna Lose You - Meghan Trainor Thinking out loud - Ed Sheeran Everything Has Changed - Taylor Swift / Ed Sheeran You’re Beautiful - James Blunt Comfortable - John Mayer Need You Now - Lady Antebellum Turn Me On - Norah Jones Now & Forever - Richard Marx Stay With Me - Sam Smith Good For You - Selena Gomez
Geek Stink Breath - Green Day Mural - Lupe Fiasco Hey Jealousy - Gin Blossoms Feel Good, Inc. - Gorillaz Radioactive - Imagine Dragons Come With Me Now - Kongos M-O-N-E-Y - Lyle Lovett Makes Me Wonder - Maroon 5 Reapers - MUSE Smells Like Teen Spirit - Nirvana Bullet The Blue Sky - U2 Animal - Pearl Jam
Continued on next page >>>> March 2016
Does Your Child Suffer from: Low Self-Esteem Peer Pressure Bullying Under-Achievement Behavioral Issues
Anxiety Attention Deficit Negative Self-Image Family Conflict
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.
I’M FEELING THOUGHTFUL
Serving children ages 3-18.
Hallelujah - Leonard Cohen In My Life - The Beatles Fragile - Sting One - U2
Hearts and Bones - Paul Simon Vivo Per Lei - Andrea Bocelli Every Little Thing - Bob Marley Big Yellow Taxi - Counting Crows Imagine - John Lennon Day In The Life - The Beatles Vincent - Don McClean Somewhere Over The Rainbow - Eva Cassidy Fire & Rain - James Taylor Both Sides Now - Joni Mitchell
James Dean - JR JR Let It Happen -Tame Impala I Need You - M83 Best Day - Dido Change The World - Eric Clapton Iris - Goo Goo Dolls
Say Something - A Great Big World Wake Me Up…. - Green Day Collide - Howie Day Hold Back The River - James Bay Right Here, Right Now - Jesus Jones Stop This Train - John Mayer Crash This Train - Joshua James You And Me - Lifehouse I Will Wait - Mumford & Sons
I Lived - One Republic
I NEED TO WORK Older
Summer Now isisthe theperfect perfecttime timetotomentallymentally and emotionally prepare your and emotionally child for the school year ahead.
prepare your child.
I’M JUST CHILLIN’ OUT
Offices in Boise and Meridian 740 Warm Springs Ave. Boise, ID 83712 1833 S. Millennium Way Meridian, ID 83642
26 HEALTHY IDAHO
Easy Lover - Phil Collins Hey Now - Crowded House Love Song - The Cure Bennie & The Jets - Elton John Celebrate Me Home - Kenny Loggins Rock With You - Michael Jackson Comfortably Numb - Pink Floyd All I Want - Toad The Wet Sprocket With Or Without You - U2 Something - The Beatles Free Fallin’ - Tom Petty The Sounds of Silence - Simon & Garfunkel It Had To Be You - Frank Sinatra I’ll Be Alright Without You Journey
Rose Quartz - Toro y Moi Falling - Here We Go Magic Beachin - Jake Owen Four Five Seconds - Rihanna Kanye West Paul McCartney Clean - Taylor Swift Better Together - Jack Johnson I’m Yours - Jason Mraz Perfectly Lonely - John Mayer Somebody Like You - Keith Urban I Run To You - Lady Antebellum Girl Crush - Little Big Town Don’t Know Why - Norah Jones Apologize - One Republic Home - Phillip Phillips Winner At A Losing Game - Rascal Flatts Die A Happy Man - Thomas Rhett Marvin Gaye - Charlie Puth (& Meghan Trainer)
Son of a Preacher Man - Dusty Springfield That’s the Way of the World - Earth Wind & Fire I Guess That’s Why They Call It the Blues - Elton John Desafinado - George Michael Never Tear Us Apart - INXS You’ve Got A Friend - James Taylor I Got A Name - Jim Croce Margaritaville - Jimmy Buffet Brown Eyed Girl - Van Morrison All Apologies - Nirvana Blackbird - The Beatles How Far Is Heaven - Los Lonely Boys The Way You Look tonight - Frank Sinatra Still Haven’t Found What I’m Looking For - U2
Right On -The Roots Hello - Adele January Rain - David Gray She - Ed Sheeran Oh What A Day - Ingrid Michaelson Banana Pancakes - Jack Johnson No Such Thing - John Mayer Brand New Day - Joshua Radin Home - Michael Buble Young Blood - Naked & Famous Gone, Gone, Gone - Phillip Phillips Something Special - Usher Riptide - Vance Joy Adventure Of A Lifetime - Coldplay Ho-Hey - The Lumineers
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JUNK CREEP WE TEND TO ACCUMULATE A LOT OF UNNECESSARY STUFF OVER TIME. TOSS IT, ALREADY! WRITTEN BY JOHN A. ANDERSON
John Mayer’s song ‘1983’ is awesome for a few reasons, but the end lyrics are thought provoking: “Whatever happened to my lunchbox? When came the day that it was thrown away? Seems I should have had a say, in that decision.” 28 HEALTHY IDAHO
Aside from my 300+ vinyl albums collection that my mom sold for $25 total in a garage sale after I had moved out— I’m still not over that one—it’s obvious that we tend to accumulate stuff. Shopping is not just for necessities, it’s quite the pastime, and some even call it retail-therapy, so unless you have a process for culling the clutter, it’s going to sneak up on you. And, when you finally get around to it, you face a tough, sometimes emotional task. Even if you don’t consider yourself to be a classic hoarder, ridding yourself of junk creep can involve a lot of mental toughness, resolve, and simply letting the past go. If you’re not up to tackling it all in one massive effort, it may be best to start slowly with a consistent plan of tossing one item away per day. Stick to that for a month, and you essentially get rid of 30 things you don’t need. And, to be clear, “tossing” may mean trash, but in many cases, it could/should mean tossing it into a box in the garage to be donated or recycled.
OUR FRIENDS AT POPSUGAR.COM HAVE COMPILED A FAIRLY USEFUL LIST OF 116 TYPES OF ITEMS THAT WILL TAKE YOU ABOUT FOUR MONTHS TO DISPOSE OF:
TRY THESE GENIUS TIPS AND QUELL THE JUNK CREEP 1. 15-MINUTES A DAY. Take 15 minutes
every day to clean and organize. That may mean straightening drawers, hanging clothes, dusting the bedroom, filing bills and receipts, and trashing trash. 15 minutes will perform wonders. Try it for a month.
2. JOY OR JUNK?
Ask yourself if something brings you joy. If it does, put it in a proper place. If not, toss it. Just because Mom gave you that sweater 5 years ago doesn’t mean you need to keep it. Simply be honest about whether things fit or whether you will really ever wear something again. Hold it up, ask if it brings you joy. If not, thank it for it’s ‘service’ and toss it in the donations box. You’ll feel free, and perhaps another will love it.
3. SELL IT. Can you make some coin by selling old, functional appliances or furniture? If you think so, try it out on Ebay or some other local classifieds. Who knows? Of course, you can always organize a yard sale. This works well if you combine it with other neighbors.
4. GO DIGITAL. Scan receipts and other key documents, including birth certificates, warranties, loans, etc. Cyberspace storage takes up so little room in your home! File away the important document stuff, and shred the rest.
5. MAGAZINE MAYHEM. Most magazines
stack up pretty quickly. Whether you read them or not, your not likely to use them again. Keep a folder of favorite clippings, and recycle the rest.
6. SYSTEMIZE. Establish a system to man-
age junk creep moving forward. Learn to quickly ditch useless items and things you know you don’t love. Have a donation box handy and fill it regularly. Every time you buy a new item, get rid of an old one. For mail, create a sorting system of “to do, to read, to file, to shred.”
And, if you really need help getting organized, consider hiring a pro-organizer. They will cost a bit, but pressing the organizing reset button may be worth it. Go to the National Association of Professional Organizers website - www. napo.net - to find a person in your area. There are specialists in every field, from garages to computers.
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THE OTHER SIDE OF A PAIR OF LOST EARRINGS YOUR DISH SPONGE. EW. CARDS WITH NO SENTIMENTAL VALUE RECEIPTS YOU DON’T NEED TICKET STUBS SOCKS WITH HOLES. DUH. OLD T-SHIRTS LEFTOVER CHANGE DRIED FLOWERS MAGAZINES & NEWSPAPERS CDS HAIR ELASTICS THAT HAVE LOST STRETCHINESS HAIR ACCESSORIES YOU DON’T USE SHOES THAT DON’T FIT OR THAT YOU DON’T WEAR EXTRA PHOTO PRINTS LITTLE KNICKKNACKS (DESIGNATE A BOWL & FILL IT) KITCHEN THINGS YOU DON’T USE COOKING UTENSILS YOU HAVE TWO OF TIRED BRAS STUFF YOU NEVER WEAR CLOTHES THAT DON’T FIT GIFTS YOU DON’T LIKE OLD TOWELS OLD MAKEUP OLD TOILETRIES & TOOTHBRUSHES DRY CLEANER HANGERS EXPIRED OR SAMPLE-SIZED TOILETRIES EXTRA BUTTONS EXPIRED SAUCES TOYS NOBODY PLAYS WITH EXPIRED MEDICATION DRIED-UP NAIL POLISH BILLS YOU DON’T NEED TO KEEP EXPIRED COUPONS HALF-FINISHED PROJECTS OLD PAINT OLD PAPERWORK DVDS YOU DON’T WATCH SNACKS YOUR PETS DON’T EAT DAMAGED CLOTHING YOU CAN’T MEND STAINED CLOTHING YOU CAN’T CLEAN OLD PROM DRESSES SCRATCHED NONSTICK COOKWARE OLD UNDERWEAR OR SWIMWEAR THAT’S LOSING ITS STRETCH OUTDATED ELECTRONICS RUSTY JEWELRY STOCKINGS WITH RUNS PENS THAT DON’T WORK CLOTHING YOU’VE OUTGROWN NECKLACES / BRACELETS WITH BROKEN CLASPS CABLES AND WIRES YOU DON’T USE WORN-OUT SHEETS AND BEDDING NEAR-EMPTY BOTTLES OF CLEANING PRODUCTS OLD BUTTONS FOR CLOTHES YOU NO LONGER HAVE WORN-OUT BATH MATS BROKEN ELECTRONICS PURSES YOU NEVER USE OLD PILLOWS. (THINK ABOUT IT!) WORN-OUT SHOES
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WEDDING INVITES SAVE-THE-DATES WEDDING FAVORS YOU DON’T USE OLD WALLETS THAT YOU DON’T USE BROKEN KITCHEN EQUIPMENT SPARE FURNITURE PARTS YOU DON’T NEED FURNITURE MANUALS BOXES UNUSED VASES EXTRA TUPPERWARE YOU DON’T NEED OLD MAIL JUNK MAIL TRAVEL BROCHURES BOBBY PINS OLD CRAYONS / ART SUPPLIES, & INKLESS MARKERS RANDOM CONTAINERS AND JARS UNUSED STATIONERY, STICKERS, AND STICKY NOTES RIPPED DENIM OLD ARTWORK OR OLD CHILDREN’S ARTWORK USED AND RIPPED ENVELOPES BROKEN OR OLD IPHONE CASES OLD UNUSED BATTERIES EXTRA AND UNUSED COFFEE MUGS OLD SPICES ADDRESS LABELS FOR YOUR OLD HOUSE WRINKLED RIBBON AND BOWS FOR GIFT WRAP CARDS OR GIFTS FROM EXES FREQUENT SHOPPER CARDS YOU NEVER USE MATCHBOOKS OLD SHOPPING BAGS OLD CALENDARS OLD FOLDERS MAGNETS CLOTHES THAT ARE OUTDATED OR FROM COLLEGE BROKEN CHRISTMAS DECORATIONS CHRISTMAS LIGHTS THAT DON’T WORK FRAYED TOWELS EXPIRED FOOD COMPUTER CORDS, FIREWIRE CORD, ETC. YOU DON’T USE OLD AND OUTDATED SOFTWARE CDS FOR OLD COMPUTER PROGRAMS OLD CELL PHONES HAND-ME-DOWNS YOU’RE GUILT-TRIPPED INTO KEEPING FREEBIE T-SHIRTS YOU NEVER WEAR OLD FORTUNE COOKIE FORTUNES OLD BANK STATEMENTS OLD PLANNERS DELETE EMAIL SUBSCRIPTIONS FROM SITES DELETE EMAILS YOU DON’T NEED DELETE UNWANTED MUSIC FROM YOUR ITUNES EXTRA BUTTONS THAT COME WITH NEW CLOTHES GAMES THAT ARE MISSING PIECES OLD SCHOOLBOOKS YOU’LL NEVER USE AGAIN PAPERS YOU HAVE BACKED UP ON THE COMPUTER BOOKS YOU’VE READ AND DON’T WANT TO DISPLAY CELL PHONE COVERS YOU’RE OVER OLD MANUALS TO ELECTRONICS CELL PHONE ACCESSORIES YOU DON’T USE ANYMORE FLATWARE, PLATES, & CUPS THAT DON’T MATCH YOUR COLLECTION, PLUS DINGY KIDS PLATES Y
W E L L N E SS
A DIFFERENT KIND OF HOROSCOPE SCIENCE, NOT JUST THE STARS, SAYS WHEN YOU WERE BORN MATTERS
NEW STUDIES REVEAL THAT THE SEASON YOU WERE BORN IN CAN ACTUALLY AFFECT YOUR PHYSICAL AND MENTAL QUALITIES—YOUR HEIGHT, FOR EXAMPLE. SCIENCE MAKES SENSE OF THIS NEW INFORMATION, TOO. When researchers compare birth months, they’re really just comparing sunlight exposure throughout an average pregnancy, or the potential for pregnant women to absorb vitamin D. Vitamin D is essential for bone growth, cardiovascular health, and our immune systems, and is transmitted to our bodies via sunlight, which means that when women are pregnant during the summer (especially during their second trimester), their babies have some differences that could even be seen as advantages. In a study conducted on 450,000 men and women, on average, those born in the summer had a higher birth weight, taller adult height, and started puberty at a later age. In fact, those born in winter months showed exactly the opposite. In addition to these physical findings, those born in the autumn months were more likely to continue with schooling after the age of 16. Other correlations, such as birth month with diabetes, multiple sclerosis, and psychiatric disorders are currently being investigated for confirmation, but the data looks like there is a strong connection there as well. Though your birthday is hardly something controllable, the principle featured in this study is one that has been around for decades. Fetal development is strongly correlated to a mother’s environment—her exercise habits, her intake of necessary vitamins and minerals, and, apparently, the amount of time she spends outside. As science in this field continues to progress, we can better understand how to give our children the best chance for a healthy, happy life. Sources: University of Cambridge, Heliyon
30 HEALTHY IDAHO
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Dr. Jennifer Hudson Dr. Hudson received her B.S. from King College (Bristol, TN), her medical degree from Edward Via Virginia College of Osteopathic Medicine (Blacksburg, VA) and completed residency training in OBGYN at Wright State University/ Wright-Patterson AFB (Dayton, OH) in 2011. She recently fulfilled a 12-year military commitment, spending the last four years at Mountain Home Air Force Base. Dr. Hudson received her Board Certification in OBGYN in 2012. Interests include: general obstetrics and natural birth, lactation, ultrasound, nutrition, infertility, Polycystic Ovary Syndrome, and menstrual disorders.
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NUTRITION LACEY BRUSCHKE, A UTAH SPECIALIST IN DIET AND NUTRITION, SHARES HER FAVORITE WAYS TO CURB A SWEET TOOTH AND KICK YOUR SUGAR CRAVINGS.
THE TRICK TO KICKING A SWEET TOOTH
Think nutrient dense carbs (fruits and veggies), not bad carbs (cookies). Too often people go on these fad “no sugar” diets and at first it works well and they feel great. The problem is, our bodies need carbs to survive. They provide food and fuel to our brain and provide essential nutrients. For the next 24 hours, try to tally up how many good carbs vs bad carbs you consume.
Understand the label and serving sizes. One handful of your favorite candy is likely full of genetically modified organisms (foods that have been unnaturally altered), far more refined sugar than you should have in a full day, and possibly fat. If you really want that treat, plan for it, and enjoy it, mindfully.
Know the truth about sugar. Refined sugar is a concentrated source of quick energy for the body. If you have too much of it, to get rid of it, the body quickly sends it away to the fat cells so it won’t increase the blood sugar any more. Just 2 tsps of refined sugar can inhibit your weight loss for 3-4 days (Haylie Pomroy, The Fast Metabolism Diet)! It will weaken your immune system and it’s addictive!
Try natural alternatives such as stevia, xylitol, and agave. Fruit is my favorite alternative. For instance, instead of ice cream, freeze your favorite fruit. I promise it will satisfy your sugar cravings!
Skip artificial sweeteners. They are like poison for your body and your metabolism. They don’t lessen your cravings for sugar and are linked to obesity.
Check your stress. Many of us turn to sugar when we are stressed. Instead of going for your favorite treat, try exercise, reading a book, and taking time for yourself. Eventually, you will recognize the triggers that are steering you to sugar, and you can have strategies in place to thwart the cravings.
WRITTEN BY LAUREN TURVILLE
WHAT IF THERE WAS A WAY TO PUT A HALT TO CRAVING SWEETS? A RECENT STUDY SUGGESTS THAT THIS IS A POSSIBILITY. Our bodies become easily tolerant of certain foods, especially sugary and salty ones. The more we eat of these types of foods, the more we need of them to satiate our cravings. This idea of “tolerance” makes dieting very difficult. Luckily, a recent study shows that it is possible to reverse the process and get our sweet tooth needs under control. This study, published in the American Journal of Clinical Nutrition, provides speculation that reducing intake of sugary foods alters our taste buds. This means that when we eat these simple sugars more rarely, we taste them more intensely than if we were eating them all the time, making sugary foods more pleasant the less we eat them. Put simply, the trick to curing a sweet tooth is to eat less sugar. Now, this theory has not been proven entirely true. Some people involved in the study reported that they did not feel an increase in satisfaction of the sugary foods they were eating when eating fewer of them. On the contrary, the idea of slowing your sweet tooth by eating healthier is proven effective. Regardless, treating sugar as a pleasure to be used in moderation is a good mentality. Too many of us eat it as if it were a major food group. Temperance develops with practice, as with any habit.
Curbing your sugar consumption for an extended amount of time might be how you get control of your cravings, with the side benefit of possibly enjoying sweet things even more after.
32 HEALTHY IDAHO
CUT THE CALORIES WITH THESE FOOD REPLACEMENTS swap this
SAVE 72 C ALORIES
1 tbsp butter
BAD FAT FOR GOOD FAT
315 C ALORIES SAVED
234 C ALORIES SAVED
1 tbsp coconut oil
plain low-fat greekyogurt
black bean puree
670 C ALORIES SAVED unsweetened applesauce Facebook.com/HealthyIdaho
CO M M U N I T Y W E L L N E SS
THE GARDEN CITY COMMUNITY CLINIC TREATS PEOPLE WHO FALL IN “THE GAP”. IN THEIR WORDS, THEY DO THIS AS A WAY “TO EXPRESS JESUS CHRIST’S LOVE.” THE GAP IS PEOPLE WHO DON’T HAVE EMPLOYER SPONSORED HEALTH COVERAGE, CAN’T AFFORD OR DON’T QUALIFY FOR COVERAGE UNDER THE ACA, AND DON’T QUALIFY FOR MEDICAID. THE GAP IS WHERE PEOPLE LIVE WHO HAVE A TEMPORARY FINANCIAL SETBACK, ARE EMPLOYED BUT AREN’T PAID ENOUGH TO AFFORD HEALTHCARE, OR ARE FACING SOME OTHER DIFFICULT SITUATION. REGARDLESS OF GENETIC MAKE-UP, UPBRINGING, FAMILY-TIES, OR SELFMOTIVATION MANY HAVE BEEN IN THE GAP AT ONE TIME OR ANOTHER. MOST OF THOSE IN THE GAP ARE LOOKING FOR A HAND-UP, NOT A HANDOUT. People in The Gap have medical issues, but their overall health and well-being is influenced by many other factors. The County Health Rankings Model, developed by the University of Wisconsin’s Public Health Institute, ranks the main factors that affect health and well-being - how long and how well a person lives. Social and economic factors like education, employment, relationships and income have the greatest impact at 40%. Health behaviors like smoking, diet and exercise
34 HEALTHY IDAHO
account for 30%, clinical care for only 20%, and the final 10% is the physical environment. To treat the whole person requires more than just a medical clinic or a primary care physician. The Garden City Community Clinic (a project of Genesis Community Health—formerly Genesis World Mission), provides a broader, more holistic approach. They provide free medical, dental and mental health care for those in The Gap and beyond. They also help people address the other factors that affect their health and wellbeing. Through their Community Connector program, they connect patients to social, economic, health behavior, and physical environment resources such as job training, housing, food, gym passes, childcare and so much more. In addition, the clinic facilitates a collaborative effort of over 20 different organizations representing all the impact areas – health behaviors, social and economic, clinical care, and physical environment. Their objective is to improve health and well-being together as a community, rather than working in the silo of clinical care. So what are the results? Well, in the words of patient Patricia Conn, “priceless peace of mind.” Pat came to the clinic thinking she would receive only basic primary care, but through services offered at the clinic she also received eye treatment, dental care, and diabetic care. Pat’s life is being impacted profoundly through the holistic approach the clinic takes. So are the lives of over 700 other individuals each year. What is the clinic’s
hope—to one day to bring that “priceless peace of mind” to the entire community they serve.
Please consider supporting the Garden City Community Clinic financially or as a volunteer. One way to do this is through their upcoming Fundraising Gala on April 2nd. For more information on how you can get involved contact Cindy Esposito, Development Director, at firstname.lastname@example.org or call 208-854-3942. Healthy-Idaho.com
NEWS AT A GLANCE
COLD AT WORK? IT’S BECAUSE OF SEXISM Many women complain of being too cold at work, even during the height of the summer months. With the air conditioner blasting, some resort to keeping blankets at their desks. It turns out that the complicated formula to determine an optimal indoor temperature is based on the metabolic rates of men’s bodies. Source: Nature Climate Change
A NEW DRUG TO PREVENT MIGRAINES
Mother’s weight and infant health When an expectant mother is overweight or obese, this puts the baby at higher risk for complications. In the same vein, new research shows that gaining weight between pregnancies increases the risk of infant mortality and still births compared to women who maintained a stable weight between pregnancies. Source: The Lancet
YOUR MOM WAS RIGHT-
watching television makes you dumber Researchers followed a group of people over a 25 year span. They found that compared with people who didn’t watch much television, those who watched a lot of television were more likely to do poorly on cognitive evaluation tests. Low physical activity was also associated with poor scores on the cognitive evaluations.
Anyone who’s ever had a migraine can vividly describe to you how debilitating they are. Exposure to light and any noise seem to be as painful as a hammer to the head. Good news! Scientists are working to develop new drugs that may be able to prevent migraines before they even start, by calming overly active cells in a particular nerve system. This is a new class of migraine medication that has shown positive results in clinical trials so far. Source: University of California, San Francisco
A CONTAGIOUS SMILEor a contagious frown Can an encounter with a rude customer at your morning coffee shop influence you to behave more rudely? Some researchers say yes. According to new study from the University of Florida, rude behavior is believed to spread much like a contagious disease. Even if you’re not directly involved in a rude encounter, simply being the witness to rudeness can affect your behavior.
Source: JAMA Psychiatry
A KICK IN THE
SUGAR-FREE DRINKS ARE STILL BAD FOR ORAL HEALTH
“The key to what to drink or not to drink is based more on the acidity level of the drink. Sugary drinks increase the acid level in your mouth. But so do most of the sports drinks, diet sodas, and other fruity drinks that are marketed as a healthy alternative. This acid breaks down the enamel on your teeth and makes them more prone to cavities. Most drinks other then water will increase the acid level in your mouth. Ways to lessen the effects are to follow up with water, drink through a straw or drink quickly and not sip from the same drink for long periods as this keeps the acid level high in the mouth for a long time. Your body’s own saliva will buffer the acid but if you keep adding to the acid during the day it doesn’t have time to neutralize the acid before it starts causing damage. If you have low saliva levels there are products that can help with that. We also have products in the dental office that can actually remineralize the damage done by soda or other acidic drinks.” Dr. Wade Pilling DMD - Aesthetic Smiles Dentistry in Meridian loveyoursmileidaho.com
Sugar-free drinks, including diet soda and low-calorie sports drinks, have long been touted as the healthy alternatives to more sugary options such as regular soda. While a reduced consumption of added sugar is a great goal, sugar-free drinks have health implications of their own. Researchers at the University of Melbourne in Australia conducted a study of 23 different sugar-free drinks, including diet soda. Their findings showed that the chemicals added to diet drinks to make up for the lost sugar practically disintegrated crucial tooth enamel. The chemicals that replace the sugar have a pH level (remember this from high school chemistry?) that is highly acidic, so it easily eats through tooth enamel. It has long been known that sugary beverages, such as soda and fruit juice, are bad for your oral health and for your health in general. So, people turned to artificial sweeteners and sugar-free options such as diet soda. However, the new research on the damage to oral health caused by sugar-free drinks is causing people to look into the impact of sugar-free drinks on overall health. There is some debate about the place of artificial sweeteners in the diet. While some people voice concerns that sugar substitutes cause cancer, the National Cancer Institute, among other health agencies, states that there is no concrete, scientific evidence that any artificial sweeteners available in the U.S. cause cancer or any other negative health consequences. Brooke Alpert, a registered dietician (RD) and author of The Sugar Detox, disagrees that artificial sweeteners have zero negative health effects. While they may not cause cancer, Alpert states that “artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain.” Researchers from the University of Texas agree. They followed diet soda drinkers and people who did not drink diet soda over the course of ten years, and they found that diet soda drinkers had a 70% greater increase in waist circumference. Waist circumference is a key indicator of risk for many chronic diseases. While there may be conflicting opinions about the overall health consequences of artificial sweeteners, there is no debate about the oral health damage done by sugar-free drinks, which contain artificial sweeteners. As always, aim for a diet rich in fruits, vegetables, whole grains, and lean sources of protein. Sources: worldtechtoday.com, health.com
36 HEALTHY IDAHO
WRITTEN BY C AITLIN SCHILLE
What sets us apart? ...our
signature smiles are unmistakeable.
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4795 N. Summit Way, Suite 120 | Meridian, Idaho
Dr. Wade Pilling
March 2016 Dr. Wade Pilling, DMD37
WOULD A SO
DA TAX EVEN LE BIGGEST’S DISSECT T AGAIN T ARGUMENHE S SUGART CREATINGTS BEVERA SWEETEN A ED GE (SSB ) TAX .
IT WILL TAKE AWAY JOBS The beverage industry often argues that soda taxes will result in fewer jobs. Lisa Powell, PhD, a professor of health policy and administration at the University of Illinois at Chicago, says that the industry research in this regard fails to account for a couple of things.
A SODA TAX WOULDN’T ACTUALLY DO ANYTHING FOR PUBLIC HEALTH Researchers from the University of California, San Francisco (UCSF) and Columbia University analyzed the effect of a nationwide penny-per-ounce soda tax, and found that it could prevent 240,000 cases of diabetes per year, and could prevent nearly 100,000 cases of heart disease, 8,000 strokes and 26,000 deaths over the span of a decade. San Francisco city economist Ted Egan issued a report that found a sugary beverage tax would decrease consumption by 31 percent and raise more than $35 million. Of course, just because people drink 30 percent less soda doesn’t mean there will be a 30 percent drop in obesity. In fact, it’s hard to say how much obesity would be affected. There are plenty of estimates, but with so many soda tax proposals shot down, most soda-free diet successes are anecdotal at best. So called “consumption taxes” on tobacco have, however, reduced smoking rates and the resulting smoking-related health problems like heart disease and lung cancer. Tobacco taxation that raises the prices of cigarettes has shown to be effective in reducing smoking rates, especially among youth and those of low socioeconomic status. Research suggests a soda tax effect will be similar.
38 HEALTHY IDAHO
First, she says, they assumed that when individuals don’t spend money on soda, they don’t spend it at all. “That income is going to be spent on other things,” Powell says. The beverage industry may see some job losses, Powell explains, but a soda tax won’t result in a net change in jobs, because money will be moving into non sugar-sweetened beverages (often made by the same companies) and other industries. Second, the beverage industry research didn’t account for the revenue generated by a tax. A state government collecting tax revenue will spend that money on public transportation, healthcare, education and more, which requires labor. Research conducted by Powell that accounted for these variables, published in the American Journal of Public Health, found that a 20 percent increase in the cost of soda would result in no significant change in employment.
IT WILL BE BAD FOR THE ECONOMY Taxes generally introduce distortions into the market, Powell explains, resulting in efficiency losses from an economics standpoint. But in the case of SSB consumption, there is already an economic imbalance that the tax is intending to correct, according to Powell.
“In the case of tobacco or soda taxes that are proposed on the basis of changing behavior to improve public health, the actual reason you’re implementing the tax in the first place is because you are at an inefficient equilibrium to begin with,” Powell explains. “The tax is being used to correct an ineffiency, or market failure that is out there.” People are overconsuming sugary beverages because they don’t fully account for the impact of this consumption on their health, the healthcare industry and labor markets, Powell explains. Overconsumption of sugary drinks is linked to obesity, diabetes and other negative health outcomes and these beverages generally have limited nutritional value which is why they s are singled out as the target of new taxes. “It is also important to keep in mind that if we have higher healthcare costs due to diabetes and obesity, everybody pays for that, because we have public healthcare programs like Medicaid and pooled health insurance,” Powell says. “And if we don’t do something about it, then taxes and insurance premiums will have to go up over time to pay for the costs associated with obesity.” The researchers from California mentioned above found that a pennyper-ounce tax would save the public $17 billion over the next decade in health care-related expenses.
SODA TAXES ARE A BURDEN ON LOWER INCOME INDIVIDUALS Because lower income individuals must spend a greater portion of their income on consumables, consumption taxes do in fact represent a greater burden on them, compared to those with higher income. Recent research from Powell, however, shows that lower income individuals are more price sensitive, meaning that higher prices for soda are more likely to result in changed consumption behavior. In other words, a soda tax will lead the poorer demographic to drink less soda, which is exactly the purpose of the tax. And for low income people who continue to drink some soda and hence face the tax, Powell says there is a simple option to make up for the regressivity: use the tax revenue to subsidize fruits and vegetables through nutrition assistance programs. “By doing so, we would be changing relative prices of healthy versus unhealthy food products at two ends of the spectrum, contributing to better dietary quality intake,” she says.
I DON’T WANT THE GOVERNMENT TELLING ME HOW TO EAT There is broad hatred for the idea of a nanny state. The beverage industry loves to throw this term out there whenever a soda tax is introduced. The irony is that at the same time the industry complains about the government telling people what to drink, the industry themselves are telling people what to drink, through advertising. And often children are the target—the food industry spends $1.6 billion per year in child- and teen-targeted product marketing, research says. Research suggests that most food and drink advertising for kids is for unhealthy foods, and that advertising does in fact influence children’s preferences. “Given the potential harm associated with exposure to advertising for energy-dense, nutrient-poor foods, food advertising to young people can be justified only if they have the rational capacity to resist its influence,” writes Jennifer Harris of Yale University’s Rudd Center for Food Policy and Obesity. “However, psychological research consistently demonstrates that children and adolescents often lack this ability.” So while nanny legislation and sin taxes might not sound appealing, realize that there are already other influences telling you and your children what to drink.
OF AMERICANS REPORT DRINKING AT LEAST ONE GLASS OF SODA PER DAY.
OF AMERICANS REPORT DRINKING TWO OR MORE GLASSES OF SODA A DAY. Source: Gallup.com
W E L L N E SS
SUPPLEMENTS Are No Magic Bullet WRITTEN BY C AITLIN SCHILLE
AGING OFTEN COMES WITH CHANGING HEALTH DIFFICULTIES. FOR MEN, ONE OF THESE DIFFICULTIES IS A LOWERING OF BLOOD TESTOSTERONE LEVELS WITH AGE. IN FACT, BLOOD TESTOSTERONE LEVELS CAN DECLINE SO SIGNIFICANTLY THAT A LABORATORY TEST WILL LEAD TO A DIAGNOSIS OF “LOW T,” WHICH MANY OF US HAVE SEEN OR HEARD IN ADVERTISEMENTS. BUT THE “LOW T” BUZZWORD MAY LEAD MEN TO MAKE SOME RASH DECISIONS.
These “low” levels, combined with symptoms including feeling lethargic, out of shape, and having decreased sexual performance, cause many men to seek treatment. Often, the simplest treatment that men turn to is testosterone supplementation. Prescriptions for testosterone supplementation have more than doubled in the last eight years, and soon they will be a $5 billion per year, market research suggests. Clearly, this is a popular fix. According to the Mayo Clinic, testosterone therapy can help treat hypogonadism, a condition describing the state when the body isn’t producing enough testosterone by itself. But here a complication arises, because many men without a clinical diagnosis of hypogonadism take testosterone supplements in hopes to simply decrease some unsavory symptoms of aging and worsening sex life. When testosterone levels are checked, what one doctor considers low might not be low for another medical professional. Currently, there is not a firm consensus on what constitutes low testosterone and what number should result in testosterone replacement therapy. Further complicating the issues of correct diagnosis is the fact that testosterone levels fluctuate throughout the day. For healthy men, testosterone supplementation may not be effective. The Mayo Clinic cautions that in “otherwise healthy men,” there is no scientific evidence to suggest that prescribing testosterone to men over the age of 65 with normal or low-to-normal testosterone levels is effective.
40 40HEALTHY HEALTHY IDAHO UTAH
In fact, not only could testosterone supplementation be ineffective for that cohort of people, it could actually pose some health risks. A study published in the New England Journal of Medicine found that compared to men who did not take testosterone supplements, the men who did had higher rates of adverse cardiac events such as heart attacks as well as higher rates of respiratory illness such as chronic obstructive pulmonary disease (COPD). While the connection between testosterone supplementation and prostate cancer has not yet been studied in humans, preliminary studies with rats have found that it was a “strong tumor promoter for the rat prostate.” These potential implications are so serious that the FDA has even issued a warning against the rampant over-prescription of drugs meant to dramatically boost testosterone levels. But research does confirm that testosterone supplements do have benefits for certain people. Another study published this year online in The New England Journal of Medicine found that for men over the age of 65 with a serum testosterone concentration of less than 275 ng per deciliter (moderately low, according to the researchers), raising these levels resulted in moderate benefit with respect to sexual function. Discernable symptoms and a medical diagnosis is probably the best indicator that testosterone supplements are an acceptable option. Even then, patients should make an informed decision that isn’t influenced by the loud “low-t” voices that fill media airwaves and screens. Sources: jwatch.org, nbcnews.com, healthline.com, nejm.org, fda.gov
Idahoâ€™s Premier Orthopedic Clinic
MEET OUR D O C TO R S Michael J. Shevlin, MD Dr. Shevlin is board certified and a Fellow of the American Academy of Orthopedic Surgeons. He completed his medical school training in Seattle at the University of Washington and his residency training at the University of Nebraska/Creighton in Omaha. As a general orthopedic surgeon, his expertise involves operative and non-operative care of a wide range of orthopedic issues including fractures, arthritis, and sports injuries. He specializes in joint replacement of the hip, knee, and shoulder as well as sports injuries of the knee and shoulder Dr. Shevlin enjoys the outdoors, including golf, downhill skiing and camping with his family.
Largest Independent (non-hospital)
Orthopedic Group in the Treasure Valley
URGENT & SAME DAY APPOINTMENTS with Idahoâ€™s Premier Orthopedic Clinic
Established in 1960
George A. Nicola, M.D. John Q. Smith, M.D. Robert G. Hansen, M.D. Michael T. Daines, M.D. Michael J. Shevlin, M.D.
Jonathon C. Wolf, M.D. Craig R. Jamison, PA-C Hodaka Abe, PA-C Bryce Wikfors, PA-C
Offices in Caldwell - Meridian | Satellite offices in Fruitland - Emmett
westidahoorthopedics.com March 2016
I N T H E N E WS
BY C AITLIN SCHILLE
The World Health Organization (WHO) maintains that hard water does not adversely affect your health. On the contrary, hard water may actually be good for you. Hard water contains a higher content of calcium and magnesium, two very important minerals for our health. This is the same calcium and magnesium that are found on a standard nutrition label. In fact, the health benefits are so great that one state department of health asserts that “studies have shown that people who regularly consume hard water throughout their lifetime have a lower rate of cardiovascular disease.” Wow! With cardiovascular disease being the number one cause of death among Americans, that is a great plug for drinking hard water.
Hard water- hard on your toilet bowl, and maybe even your taste buds, but not hard on your health.
There may be other health benefits in addition to protection against cardiovascular disease. According to the National Health Institute (NIH), “Some studies suggest there was a significant protective effect of calcium intake from drinking water on the risk of gastric cancer. Magnesium also exerted a protective effect against gastric cancer, but only for the group with the highest levels of magnesium exposure.” The NIH study also asserts that epidemiological data shows a relationship between hardness of drinking water and a lower risk of rectal cancer and pancreatic cancer mortality. So, do not be afraid to drink your unfiltered hard water. Some may be suspicious because of its sometimes peculiar and displeasing taste, but hard water is not bad for your health. Don’t be deterred by hard water simply because you are afraid of harming your health. However, if you dislike the taste of hard water, you can minimize it. First of all, and most simply, you can install a water softener. A water softener will substitute sodium molecules for calcium and magnesium molecules. It should be noted, however, that studies have indicated that high sodium levels in drinking water can harm your health. Sodium, or salt, can adversely affect those who have been diagnosed with high blood pressure. In this case, there should be at least one faucet that bypasses the water softener so that those with high blood pressure can drink the normal water without being affected by increased sodium.
IS HARD WATER
HARD ON YOUR HEALTH? We all know hard water can cause buildup and make cleaning a little more difficult. Can it have negative effects on our health as well? Despite the trouble hard water can give us when it comes time to clean our appliances, there do not appear to be adverse human health effects.
Hard water- hard on your toilet bowl, and maybe even your taste buds, but not hard on your health. Sources: healthvermont.gov, ncbi.nlm.nih.gov
42 HEALTHY IDAHO
We’ve all seen suggestive ads on TV. Paris Hilton and Jessica Simpson dancing with hamburgers, nearly naked men in the shower promoting a product that… doesn’t have much to do with showering. These ads all use sex to attract an audience in hopes of selling a product. But does sex really sell?
“Ninety-eight percent of American homes have TV sets, which means the people in the other 2% have to generate their own sex and violence”. -Gene Baylos
The connection makes sense, biologically at least. Throughout history, human ability to notice and heed violent and sexual cues was the only way to ensure survival and reproduction. Our innate interest in violence and sex is really only interest in preservation of our genes. It’s survival of the fittest, and our brains are hardwired to notice. But the application the marketing might not be what companies believe it is. A recent study by researchers from Ohio State University, published in Psychological Bulletin, investigated this issue. They reviewed 53 experiments in a meta-analysis, and the results showed that sex and violence in advertising can actually harm sales and opinion of a product. The sex is distracting—so distracting, that consumers, especially men, often do not remember what the ad aimed to sell.
“Violence and sex never helped and often hurt ad effectiveness,” researchers wrote.
SOME LIKE IT HOT... OR NOT? SEX MIGHT NOT SELL LIKE THE CORPORATE WORLD THINKS IT DOES WRITTEN BY SYDNEY COBB
For other demographics, the results are similarly poor. Violent and sexual media can dissuade women and older generations from liking and buying a product as well. Even Super Bowl commercials were regarded ineffective; consumers were able to recall the product being advertised a mere 35% of the time. The research shows that these negative connections between violence, sex and the product also apply to product placement within television shows and movies. Advertising and marketing companies are advised by the researchers to strongly consider the evidence when campaigning in the future. Maybe the Geico caveman ads are on to something. Source: www.apa.org
chicken enchilada soup
Chicken Enchilda Soup SERVING SIZE: 6-8
INGREDIENTS 1 lb.boneless chicken breast 2 cups chicken stock, low-sodium 1, 15 oz. can of medium enchilada sauce 1, 15oz. can of black beans, rinsed & drained (or 1.5 cups dry beans, prepared) 1, 15oz. can of red kidney beans, rinsed & drained (or 1.5 cups dry beans, prepared) 1, 15oz. can fire-roasted tomatoes w/ juice 2 cloves minced garlic 1 white onion, diced 1 tsp. ground cumin 1/4 tsp cayenne 1/4 tsp turmeric
DIRECTIONS • • • • •
Add all ingredients to the slow cooker. Give it a stir! Cook on high 3-4 hours or low 6-8 hours. When it’s finished shred the chicken with a fork. Top with tortilla chips, fresh cilantro, shredded cheese, or avocado!
Optional: 1/4 tsp. chili powder
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giving recipes a healthy makeover
brownie batter banana pancakes
Brownie Batter Banana Pancakes MAKES: 2-3 SERVINGS
1/4 cup oat flour (simply ground up old fashioned oats) 1/4 cup White Whole Wheat Flour 1/4 cup cacao or cocoa powder 1 ripe banana, mashed 3 eggs 1 tsp. vanilla 1 tsp. cinnamon 1/4 tsp. nutmeg 1/2 tsp. baking powder
Top with bananas, chocolate-chips, and pure maple syrup **These pancakes are naturally dark, so chances are they aren’t burnt. If they bubble in the center, they are probably ready to flip.
Whisk the eggs and then add the mashed banana, vanilla, cinnamon, and nutmeg. Mix until combined. Slowly add the oat flour, wholewheat flour, baking powder, and cacao powder and stir until combined. The batter should be thicker. Preheat a pan over medium heat. Grease with coconut oil or non-stick spray. Add spoonfuls of the batter and cook until the sides begin to curl under and are easy to flip, about 1 minute per side.
KAIT MILLER —Kaitlyn is a health blogger with her
master’s degree from the University of Virginia where she focused on motivation and health education. While in graduate school, Kaitlyn was inspired to create kaitgmiller. com as a medium to teach others about healthy living, nutritious recipes, and everything in between. Her desire is to equip others with the knowledge and ability to live a healthier life, while eating the foods we love, just without the guilt. She gives recipes a healthy makeover with wholesome, nutrient-rich ingredients. The purpose of her blog is to leave you feeling encouraged and hopeful during your personal journey to health. When Kaitlyn is not developing recipes or researching the latest health trends, you can find her hanging out with her two pups, Evra & Winnie. She loves traveling, experiencing new foods, and being outdoors. KAITGMILLER.COM
46 HEALTHY IDAHO
Largest Independent (non-hospital)
Orthopedic Group in the Treasure Valley
BOARD CERTIFIED ORTHOPEDIC SURGEONS IN GENERAL ORTHOPEDICS WITH SUBSPECIALTIES IN THE FOLLOWING: Reconstructive Hip and Knee Surgery Total Hip and Knee Replacement Knee Resurfacing Computer Assisted Surgery Minimally Invasive Surgery Arthroscopic Surgery of All Major Joints Surgery of the Upper Extremity Sports Medicine Fracture Treatment Musculoskeletal Trauma Independent Medical Evaluations Surgery of the Foot and Ankle Surgery of the Hand
URGENT & SAME DAY
APPOINTMENTS with Idahoâ€™s Premier Orthopedic Clinic
George A. Nicola, M.D. John Q. Smith, M.D. Robert G. Hansen, M.D. Michael T. Daines, M.D. Michael J. Shevlin, M.D. Jonathon C. Wolf, M.D. Craig R. Jamison, PA-C Hodaka Abe, PA-C Bryce Wikfors, PA-C
Established in 1960
208-895-0888westidahoorthopedics.com 208-895-0888 Offices in Caldwell - Meridian | Satellite offices in Fruitland - Emmett
Whatever the emergency... We’re here when you need us – 24/7. Why rush to the ER only to wait around to be seen? Our board-certified physicians are here 24/7 to ensure better, faster care when you need it.
For Average Wait Times Text “ER” to 23000 westvalleyER.com 48 HEALTHY IDAHO
Published on Mar 4, 2016
BALANCE. Those who maintain an optimistic vision of the future and live more on hope than fear tend to live more positively and stay more mo...