Healthy Idaho | November 2017 by Healthy Magazine

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NOVEMBER 2017

2 HEALTHY IDAHO

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NOVEMBER 2017

NOVEMBER 17

36 A Holiday Food Masquerade

We lay out the unhealthy holiday recipes that seem healthy, and also name certain foods to the Hall of Shame. From fruitcake to canned yams, some culinary traditions should die.

38 A Brighter Home: Give Your Home a Color Scheme

Weâ&#x20AC;&#x2122;re all amatuer home decorators. Here are a few things to consider when it comes to color.

OLIVIA HARLAN College Football Sideline Reporter Olivia talks about her challenging career, staying healthy, and why sports matter.

MEAGER SECURITY Problems For The Insured

Challenges In Finding Mental Healthcare Coverage

Also: Recipe: Beef, Barley & Lentil Soup The Annual Healthy Magazine Gift Guide

Why healthcare coverage is often a meager blanket, and which alternatives are winning new followers.

Does your insurance cover mental healthcare? We discuss the best ways to get help for anxiety, depression, and more, and how the field of mental illness is progressing.

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NOVEMBER 2017

FROM THE EDITOR

Healthy IDAHO

NOVEMBER 2017

Who Cares O

ne thing is clear to me. Life is precious. And fleeting. And more valuable the older we grow. Still, life is only as valuable as we make it.

I recently met with my financial planner to review our retirement plan, consider a health savings plan, and talk life insurance. From a legal, life-insurance perspective, the value of life is interesting. Am I worth a few thousand dollars, or a few million? Depends on how much I want to pay each month, apparently! Insuring 'life' is an ironic concept. Any insurance agent can tell you what the no-fault payout for killing someone in a car accident is. But, ask a war casualty's widow or parents what they are paid when a military member is killed, and what they would pay to have them back. Monetizing the value of an irreplaceable life is an intriguing disparity. When I hold a baby, I marvel. An infant truly is a priceless miracle. A healthy infant, even more so. When you think of all the systems at play in making a human body function properly—eyes, ears, lungs, bone structure, brain, etc.—it truly is a wonder that any of it goes right at all. And yet, it does most of the time. Except, when it doesn't. Life comes and goes. We win, and we lose. We experience highs and lows, joys and sorrows, disappointment and fulfillment. Opposition in all things is clearly part of the mortal plan.

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

6 HEALTHY IDAHO

VOLUME VIIII, № 11

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-mag.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-mag.com

For any who have lived with, or cared for someone with some type of disability, you know and understand how difficult, and also how rewarding that can be. Not easy, yet enriching in peculiar ways. My oldest brother and his wife have cared for their beautiful, mentally disabled, though highly capable daughter, Candace, for over thirty years. She's brought so much unique joy to our entire family. I have a very active cousin who became completely disabled from the neck down within weeks of getting married in his 20's. It was tragic and unbearable. And amazing, as Jeremy Chatelain has gone on to become a father, a teacher, and a PhD. Through his extremity has come glorious capability and inspiration. I have another cousin who was highly intelligent, artistically inclined, with impressive scholarships to Stanford University. He suffered from mental illness and tragically took his very promising life. That was challenging to understand. I have witnessed and feebly consoled other close family members who have struggled to have children, and/or whom have lost children at birth. Infertility and child loss are two very heartbreaking issues that further highlight the fragile nature of life. As the saying goes, 'Whether it be a grain of sand or a rock, in water they sink the same.' No matter how big or small the trial, it's never easy to handle. But, it can be rewarding. Each of these personal life challenges I mention seemed to be offset by an increase of love and understanding, of closeness and caring that, perhaps, would not have been there without the pain and setback. Maybe, like the body itself, tragedy finds its own way of healing and harmonizing. So, this season, we turn our attention to life. To blessings. To gratitude, and to recognizing the bounty in life. Hopefully, the overall message is about joy, happiness, and hope for a better, more enriching life, whatever life opportunities you must embrace.

SALES & MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ONLINE EDITOR Chelsa Mackay | chelsa@healthy-mag.com ASSISTANT DESIGNER Krista Bowen | krista.bowen@stardocs.com DIRECTOR OF OPERATIONS Allyson Long | allyson.long@healthy-mag.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim CIRCULATION Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

HEALTHY IDAHO MAGAZINE info@healthy-mag.com 801.369.6139

Submit articles to editor@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All photography courtesy of Shutterstock.com unless otherwise noted.

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HORMONE THERAPY Hormone Therapy is based on the continuous release of testosterone, resulting in a slow and more physiologic absorption of the hormone. Testosterone is vital to both physical and mental health. By this method of delivery, the natural mechanism of hormonal secretion is more nearly approached and the physiologic action of the “hormone of vitality” more closely imitated.

To maintain optimal levels of testosterone, the Hormone procedure needs to be done every 3-5 months in women and 4-6 months in men. Insurance may not cover this therapy. However, some insurance companies do reimburse the patient for their expenses.

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NOVEMBER 2017

WELLNESS

THE

EFFECT CHANGING THE WAY YOUR MIND WORKS

t’s a terrible feeling, trying to go to sleep, only to find that your mind can’t stop thinking about the Super Mario levels you’ve been playing on your phone all day. You see the blocks, the turtles and the coins, and cannot empty your mind. You regret wasting your time on that stupid game. Cheer up! It turns out that this annoying phenomenon might be able to teach us something about developing a healthier mindset.

Pathways of the Mind This video game symptom has some cousins. Stare at a bright light for too long, and you can see even when your eyes are closed. Listen to a song one too many times, and it will not leave your head. While these all seem negative or meaningless at best, think of this: the effects of repetition are at work in many other parts of your life. In fact, over the course of your life, the way you think about things, your perspective on the world and life, has solidified because you’ve thought along the same lines for so long. The problem is, many of us have unknowingly sunk into negative thought patterns over the years, and when the lights go out, it’s all we see. For example, some have repeatedly thought negatively about their figure, their career, or their relationships.

“I don’t like the way I look.” “I just don’t think I’ll make it in another career.” “I’m not naturally a considerate person.” “I’m not satisfied by my life.” These destructive attitudes are like the video game hangover, but exponentially worse. The problem evolves until it’s not just certain things we have a negative attitude about, but life in general. We begin to see ourselves and life through a darkened lens.

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Can we actually change how we see the world? One Harvard psychologist famously said that by the age 30, “the character has set like plaster.” While our neural pathways do become solidified over time, modern research shows that we can indeed create new patterns of thought. This takes work, however. You’ll have to start using your brain in ways that you’re unused to. You’re trying to form new neural pathways, and that can take time. Like learning a new language or a musical instrument, developing a new mindset takes a dedicated effort, time, and patience.

Repetition “The Tetris Effect” refers to a study done by Harvard psychologists where they had a group of people play Tetris for many hours over a three day period. Five of the participants suffered from amnesia. As researchers surveyed participants, they found that even the amnesia patients saw spinning blocks in their minds while trying to go to sleep, even though they didn’t remember playing the game. The point is, what we spend a lot of time thinking about profoundly affects our brain. Repetition is essential to developing a new mindset. Like the Tetris players in the study who played over and over again, you’ll need to do things again and again until new neural pathways are formed, and you begin to think differently without effort.

Here are some things that you might need to start doing: • • •

List three things you are grateful for every day. Praise those around you three times a day. List three achievements of your week, every week for a month.

As you exert mental effort toward these new activities, your brain begins to rewire. Eventually, you’ll start to do these things without any mental decision or effort. It will become who you are, to think about life in terms of positive attributes and achievements.

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NOVEMBER 2017

WELLNESS

EGO-DEPLETION-MANIAC USE YOUR WILLPOWER CAREFULLY, BECAUSE IT RUNS OUT

ost people have the best of intentions when it comes to their health. They intend to go to the gym, they want to wake up early and go for a run, they want to control how much they eat, and they want to choose the banana over the donut at their afternoon meeting. Why is it so hard to align our aspirations with our actions? A concept called ego depletion may help answer this question. Ego depletion is the idea that individuals have a limited amount of self-control and willpower. Tasks that require a lot of self-control more rapidly drain the finite store of willpower than easier tasks that do not require a person to exercise selfcontrol. This phenomenon is easily seen in everyday life and experiences, especially those relating to decisions we make about our health. Think about the last time somebody brought cake to the office. Did you spend all day using your willpower to avoid eating the cake only to go home and binge on a stash of junk food that evening? Try and recall the last time you bought a gym pass and promised yourself you would go. Did you force yourself to go every night for two weeks only to spend the next several months avoiding the gym? If so, you’re not alone.

WHEN WE EXPEND A TREMENDOUS AMOUNT OF MENTAL ENERGY AND WILLPOWER ON CERTAIN TASKS OR AVOIDING CERTAIN PITFALLS, WE USE UP TOO MUCH OF OUR VALUABLE STORES AND END UP “RUNNING OUT” OF NEEDED WILLPOWER FOR FUTURE SITUATIONS. A.K.A: SELF-REGULATORY FATIGUE

Ego-depletion is a real and powerful phenomenon. So how can we combat this idea to help make better decisions about our diet and exercise habits? In regards to diet, one strategy is to restructure the physical environment. “Out of sight, out of mind” is a good place to start. If tempting treats are in the break room at work, avoid walking into the breakroom. If fast food is your vice, take a different route home to avoid driving past your favorite stop. Grocery shop on a full stomach so that you’re more apt to buy healthy foods, helping you avoid stocking your easily accessible pantry with junk food. Making one good choice can often mean you’re cutting off willpower drainage for an extended amount of time. To avoid ego-depletion in relation to exercise, take a figurative page out of Dr. Michelle Segar’s book “No Sweat.” Among other strategies to promote a lifetime of exercise, Dr. Segar asserts the concept of finding exercise you enjoy! As in the previously mentioned example, many people force themselves to trudge to the gym every day for a short period of time, get burnt out, and then stop exercising all together. If you hate the gym, don’t go to the gym! Find other ways to move your body, and get creative. Dancing in your living room, walking your dog, and playing outside with your kids are just a few fun ways to get moving. When you like what you’re doing, you’re not burning through those willpower reserves. Research on ego-depletion also shows that self-regulation can be improved as we exercise self-control on a regular basis. This means that the more we try to do what we should, even if it’s hard, the better we will get at doing those things. Additionally, research shows that as self-control improves in certain tasks, improvement in self-control begins to spread into other parts of life. Master your exercise habits, and watch the rest of your life improve too! Experimental Social Psychology WRITTEN BY C AITLIN SC HILLE

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NOVEMBER 2017

FACTOIDS

IN THE NEWS

said sending flirtatious messages to someone other than your partner counts as cheating

Daily Dietary Variety Might Help Weight Loss New research shows that daily overall variety in diet is positively associated with weight loss. In other words, eating a larger number of different foods and also different food groups on average in a given day is positively associated with greater weight loss, says Dr. Peggy Liu of the Joseph M. Katz Graduate School of Business at the University of Pittsburgh, one of the study authors. Liu says that a hypothetical healthy-variety diet within a given day might consist of a banana, an egg, wheat toast, meat, and perhaps most importantly, a large variety of different kinds of vegetables. Vegetable variety was an important driver in the weight loss relationship, their research showed. Importantly, dietary variety over a longer time span does not show the same relationship to weight loss. Variety in the span of a day is most important. Source: Journal of Marketing Research

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Many Americans don't think one night stand is cheating A report from the Deseret News found that one in four Americans donâ&#x20AC;&#x2122;t think a one night stand is cheating. In the same report, only 51% said sending flirtatious messages to someone other than your partner counts as cheating.

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Leaked Monsanto Emails Show Potential Ghost Writing Of Documents Used By Federal Agencies One of Monsanto’s hottest products, the weed killer Roundup, uses glyphosate, a common weed killer used by farmers and gardeners around the world. Roundup’s safety is upheld by regulators, but recent email leaks show that Monsanto may have been involved in ghost writing reports published under the names of several academic scientists. Other employees sent emails detailing and encouraging the ghost writing claims. The EPA used these reports to determine that the chemical was safe. Monsanto denies claims of wrongdoing. Currently, 240 lawsuits are pending against Monsanto Co. filed by people alleging that exposure to Roundup caused them or loved ones to develop non-Hodgkin lymphoma, and that Monsanto covered up the risks, according to U.S. Right to Know (usrtk. org). As of July 2017, California added glyphosate to their list of chemicals known to cause cancer. Monsanto calls this “unwarranted on the basis of science and the law.”

Youth Sports Increasingly Exclude Poor Families Youth sports are increasingly expensive. Team fees, apparel, and travel can be thousands of dollars every year. Often, that means poorer families just can’t keep their kids in sports. Family income under $25,000: 19% participation in youth sports Family income over $100,000: 41% participation in youth sports AVERAGE ANNUAL COST TO PLAY:

Lacrosse: $7,956 Hockey: $7,013 Baseball/Softball: $4,044 Football: $2,739 Soccer: $1,472 Basketball: $1,143 This is concerning not just because poorer kids can’t play sports and have fun. Many look at these costs as a barrier to keeping kids active. In fact, research shows that children from homes in the lowest income bracket are far more likely to be physically inactive than kids from wealthier households. Overall, youth sports are becoming more exclusive. Most sports are experiencing overall decline in participation rates, meaning fewer and fewer kids are participating in calorie-burning activities on a regular basis. Sources: National Family Survey Analysis, Utah State University, Time Magazine, The Aspen Institute

New Potential Tests for Chronic Fatigue Syndrome (ME/CFS) Now commonly termed myalgic encephalomyelitis/chronic fatigue syndrome, or ME/CFS for short, this elusive condition torments many, but reliable tests and treatments are lacking. Characterized by profound exhaustion, many patients are completely confined to bed. Stanford researchers have recently linked ME/CFS to variations in certain cytokines, which are immune-signaling proteins. These variations, researchers found, can be an indicator of illness severity. This may lead to new lab tests that would give doctors insights into their patient's’ condition. Additionally, drug companies may now have a new target to research. Source: Proceedings of the National Academy of Sciences, npr.org

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NOVEMBER 2017

FITNESS

3 GREAT

HIIT

WORKOUTS

That Won’t Bore You To Death High intensity interval training (HIIT) has many advantages over other forms of exercise. Possibly its largest advantage is that HIIT can be performed with just about any piece of exercise equipment that you can think of, including your own body.

This means that there is no reason at all why your exercises should become stale and repetitive. If you are constantly doing the same HIIT workouts over and over, at some point, boredom will set in. Let’s go over 3 HIIT workouts that won’t bore you to death.

1. Recumbent Bike HIIT Workout This will be the only workout mentioned that will require you to go to a gym or own a large piece of equipment. Nothing gets boring faster than a piece of stationary equipment unless you spice it up with a great HIIT workout. Working out on a recumbent exercise bike has one important benefit: it’s a great way to perform HIIT workouts without the high impact on your lower back and joints.

EXERCISE

TIME

High Intensity

10 Seconds

Low Intensity

30 Seconds

High Intensity

15 Seconds

Low Intensity

30 Seconds

High Intensity

20 Seconds

Low Intensity

30 Seconds

High Intensity

30 Seconds

Low Intensity

60 Seconds

Repeat 3-5 times

14 HEALTHY IDAHO

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2. Resistance Band HIIT Workout EXERCISE

TIME

Jumping Jacks

30 Seconds

Rest

10 Seconds

Squat and Band Row

30 Seconds

Rest

10 Seconds

Band Plank Row

30 Seconds

Rest

10 Seconds

Squat and Band Pull Apart

30 Seconds

Rest

10 Seconds

High Knees

30 Seconds

Rest

10 Seconds

Band Push Up

30 Seconds

Rest

10 Seconds

Band Wood Chopper

30 Seconds

Rest

10 Seconds

Mountain Climber

30 Seconds

Rest

10 Seconds

To perform this HIIT workout, the only equipment you will need will be a resistance band. Resistance bands take up very little space, which makes this a great workout to perform while traveling or outdoors.

3. HIIT Sprint Workout This may be a little more of a challenging workout for some, or just what you are looking for to give your workouts a shot of excitement. Sprinting workouts are a great way to burn calories, improve your conditioning, and even build some muscle. No equipment is necessary, but you will definitely need some space to run. A low-traffic area, preferably on a track or grass would be ideal.

Repeat 2-3 more times

EXERCISE

TIME

Jog

60 Seconds

Sprint

10 Seconds

Repeat 10 times, then walk for 5 minutes

HIIT?

HIIT is a period of high intensity exercises that is immediately followed by a period of low-to-moderate intensity or even complete rest. A common ratio of work to rest is 2:1. An example of this would be jumping jacks for 20 seconds, then resting for 10 seconds. Aside from being an excellent way to save time, awesome benefits of HIIT are: • • • • •

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Improve endurance High rate of calorie burning Increase energy Build muscle Improve heart health

NOVEMBER 2017

Olivia Harlan Q & A With

ESPN and Fox Sports Sideline Reporter

HEALTHY MAGAZINE (HM): College football, NBA, multiple networks, sideline NFL reporter… My first question is: how have you not gone insane? In other words, what advice do you have about juggling priorities? OLIVIA (O): When it comes to priorities, I layer my to-do lists. Big picture (months, years down the line), intermediate (the current month), and far more detailed in the near future. My daily schedule is pretty exact! That being said, I schedule “me time,” and time for my fiancé, dog, family, friends, etc. I find that being rested, exercising, and eating fresh and healthy food fuels me to be better in my job and relationships. Priorities can vary day to day as well! I think people can be too hard on themselves to be everything, every day. It’s not possible! Be present and intentional in whatever needs to happen THAT DAY. HM: To the women who envy a beautiful TV personality, can talk about the nitty gritty of your occupation? What’s the hardest thing you’ve overcome, and what are daily challenges? O: The glamour is non-existent, for one! Lots of flights before the sun is up, tough weather conditions for football, little sleep, and of course, lots of blisters from high heels! The preparation is

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rigorous and endless, the pressure is immense, and the actual game duration is so mentally taxing to be one step ahead and hyper focused. I can’t complain though, when I think about what I do for a living. My office is a basketball arena, or football stadium… and every day is different. I’m living my dream far earlier than I ever anticipated, and I am just happy to be a part of a space that I love so passionately. HM: Why are sports important? O: Sports are important at every level. For kids, it provides a literal example of working towards a goal as a group, for healthy competition, for rules and order, and exercise. After that, whether high school, college, or pro, sports provide a fun space to bring people together. There are stories, there are heroes, there are battles. Every neighborhood, school district, state, and country have tradition in sport. We marvel at physical aptitude, overcome adversity, and best of all… the drama of an upset! HM: Many of our readers are parents. What advice do you have for parents of young athletes? What do you have to say about the environment athletics provide for young people? continued >>

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My office is a basketball arena, or football stadiumâ&#x20AC;Ś and every day is different. Iâ&#x20AC;&#x2122;m living my dream far earlier than I ever anticipated, and I am just happy to be a part of a space that I love so passionately. Facebook.com/HealthyIdaho

NOVEMBER 2017

O: As I mentioned, I find that so many good life lessons are grounded in organized sports. To be pushed or encouraged— physically, emotionally, mentally—in a safe environment is beneficial to a fruitful life. Friendships are forged, and good adult role models outside of the home can be helpful. The themes of teamwork, competition, and self-discipline are invaluable in the adult world. HM: Your career is incredibly diverse. What’s the value to you in being involved in so many things, versus just sticking with one sport, or one team? O: The diversity keeps me on my toes! During some months of the year, my basketball and football schedules overlap in the same week and, sometimes, day. They require different focus… especially college versus professional. I make it a priority to be caught up in all the news of the various sports I cover. Keeps me busy!

HEALTH &

FITNESS HM: What’s your favorite speed snack?

O: I love cut up cucumber with garlic salt, plain turkey roll ups, and Quest bars (the cookie dough or cinnamon flavors only)! I always try to bring snacks like these to games, so I don’t fall for the vendor food or heartier media meal (a lot of bread, pastas, hot dogs, etc.). It requires more preparation, but your body is worth it.

Olivia 18 HEALTHY IDAHO

I also try to start each morning with a probiotic, big glass of cold water, then a smoothie after a workout. My favorite is frozen spinach, frozen blueberries, and vanilla pea protein. I like using all frozen produce so you don’t have to add ice! I vary on the protein brand, but right now I like Vega. When I start my morning with those things and a good sweat, it sets a light and healthy tone to my day. I also try not to go to bed too full (but my fiancé likes big dinners and date nights, so that’s been a happy sacrifice!) Healthy-Idaho.com

HM: What’s your go-to half-hour workout plan? O: I use an app called “Interval Timer” that is 23 minutes of one minute, and minute-fifteen intervals. I decide what part of the body I want to work that day—arms, core, legs—and mix that in with cardio, usually on the treadmill. I design 4-5 workouts, and repeat. It’s so quick, that each one flies by, not to mention the whole workout. I really work up a sweat by keeping it 2:1 ratio cardio to weights. I also love the Beachbody DVDs. They are so easy to pull up on my laptop in hotel rooms or small hotel gyms. I also can add my own variations with different weights or slight adjustments. Essentially, they do timed workouts in a similar way! HM: Working with athletes so much, what have you learned about wellness and fitness? What are some principles you’ve seen to be true, and what are some common misconceptions out there? O: Being engaged to a professional athlete has given me further insight! I am amazed at the daily dedication Sam has to his body. It is no easy task, and his hunger to be faster, stronger, etc is beyond impressive. This separates athletes at that level. I’ve seen so many players put in tireless and unseen hours in the gym. That being said, Sam will be the first to admit that I have helped him make healthier food choices. Plenty of athletes don’t eat in the most beneficial way to fuel them. I see candy bars and sugary drinks aplenty in locker rooms, and dehydration is more common than you might think. Their bodies burn it up quick enough that the damage isn’t noticed. I’m no nutritionist, but I’ve done enough homework to know that they could get more out of their bodies for longer with a more disciplined diet.

OLIVIA'S

FAVORITE SMOOTHIE + FROZEN SPINACH + FROZEN BLUEBERRIES + VANILLA PEA PROTEIN

HM: What are some of your favorite ways to stay active? Did you play sports growing up? O: Like many kids, I grew up dabbling in many team sports. Even if I moaned and groaned and tried to fake sick to skip practice, I am thankful for the experience. I ended up cheerleading in high school, which I loved. I was the only cheerleader who preferred to face the field instead of the stands. I had to tell our captain when it was 1st and 10 so she could call that cheer! That experience gave me a strong feeling of being part of the team as we competed in our district and state. Such fun memories with my whole heart into the game. HM: You’re an obvious talent, and very knowledgeable. You clearly do your research. The diet and fitness world is full of people who want results without putting in work, so I hoped you could give some thoughts on work, preparation and reaping what you sow. O: My approach to diet and exercise is what will last. If I can’t do it for life, why do it now. I want to be fit and healthy forever, and I’m constantly learning what works best for my body and lifestyle. When I was 16 years old, I competed in and won the only beauty pageant I ever did (Miss Kansas Teen USA). The hyperfocus it put on every inch of my body (for the swimsuit portion of Miss Teen USA) at such a young, vulnerable age was not healthy for me. College years following swung the pendulum in the opposite direction. I’m at an amazing point in my life where every decision feels like mine. I know myself better than ever, and that includes knowing what I am not. That brings me such peace and happiness that translates to a healthy body image. Facebook.com/HealthyIdaho

NOVEMBER 2017

WRITTEN BY MIC HA EL RIC HARDSON

PAYING FOR Why healthcare coverage is often a meager blanket, and which alternatives are winning new followers

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Much of the healthcare debate revolves around the uninsured, but those with health insurance are facing a stark reality of their own: insurance is often not the security they need.

$7,000$8,000 What typical families with health insurance can expect to pay in a year before insurance starts contributing to medical bills. This includes premiums and the deductible. Facebook.com/HealthyIdaho

Employer-sponsored insurance covers half of the non-elderly population, or about 150 million people. A Kaiser Family Foundation survey of employer health benefits over the last decade found drastic increases in what people and their employers today are asked to pay for healthcare. From 2006 to 2016, the survey found, annual premiums for family coverage went up by 58%, from $11,480 to $18,142. In 2006, the average worker contribution was $2,973, and the average employer contribution was $8,508. In 2016, by comparison, the average worker contributed $5,277, while the employer contributed $12,865 annually. Premiums have gone up consistently for the last decade, we get it. But at this point, the chunk coming out of a worker’s paycheck has escalated from an annoyance to a significant financial burden. And don’t forget that deductibles have also shot up in the last decade. In 2006, the average deductible for all covered workers was $303. In 2016, the average deductible was $1,221 for single covered employees. Deductibles for family coverage are generally more than double that. So consider this: someone who has family insurance through their work can expect to dish out about $7,277 per year for healthcare coverage ($5,277 in premiums, $2,000 for the deductible) before they actually receive any benefit. Oh, and the Kaiser report found that 67% of covered workers face a copayment whenever they visit a doctor, and 25% of covered workers have coinsurance, meaning that even after reaching the deductible, they pay for a percentage of care. So $8,000 is probably the more realistic number. Remember, this is after the employer has already forked out $12,865 for coverage for your family. Looking at numbers like these really grinds the gears of many Americans, especially those who are are younger and healthy. This nagging thought can’t help but come to mind: would I be better off without insurance? Even if a family incurred $5,000 in medical bills over a year, having no insurance would still be significantly cheaper than having insurance, which is insane. It’s not until you start talking about severe medical costs that insurance becomes the good guy. On one hand, a single surgery will probably make a family very grateful for insurance. On the other hand, a few years of never meeting your deductible likely means more than $15,000 in lost income. That’s a pretty expensive safety net.

NOVEMBER 2017

OTHER WAYS TO PAY FOR HEALTHCARE While some might opt to roll the dice without insurance, most won’t put their family’s welfare in jeopardy. More and more employers and individuals are finding alternatives to traditional options.

Who Spends What On Healthcare?

Cost Sharing With Religious Communities An intriguing option, especially for the heavily religious Utah community, are Christian cost sharing ministries. Members of these groups are exempt from individual responsibilities of the Affordable Care Act (ACA). In fact, the ACA specifically protects these health care sharing ministries if they are nonprofits that existed before 1999 whose members share common ethical or religious beliefs. Several large organizations exist under this description. All members must be professed, practicing Christians. Depending on the group, members must not use tobacco, drink alcohol, or use illegal drugs. In this way, religious people have united to create a more efficient population for insurance, meaning premiums are lower, and benefits are better. Members pay monthly for membership, similar to an insurance premium. For Christian Healthcare Ministries (CHM), one of the largest cost sharing organizations, members of the gold program pay $150/month per person, and CHM shares 100% of the bills for any medical incident exceeding $500, up to $125,000.

$10,345

The average amount of money spent on healthcare for every individual in the United States.

This number comes from the estimated total healthcare expenditures in 2016 ($3.35 trillion) divided by the number of Americans.

And these groups aren’t small or exclusive. CHM, for example, is in all 50 states, and has shared more than $2.5 billion in medical bills. The Alliance of Health Care Sharing Ministries, which consists of three ministries, has almost 900,000 members. The larger groups have open membership to any believer.

If this is the case, paying $5,000-$6,000 per year for insurance is a no-brainer, right? Well, consider this statistic:

Some groups to check out: Liberty Direct (libertydirect.org) Christian Healthcare Ministries (chministries.org) Christian Care Ministry (mychristiancare.org/medi-share)

5% OF THE POPULATION

(the most frail or ill) accounts for nearly half of the national healthcare spending in a given year.

Health Savings Accounts

Half of the population has little or no health care costs, accounting for just

A Health Savings Account, or HSA, is a savings account that can be used to pay for qualified out-of-pocket medical expenses using pre-tax dollars.

3% OF NATIONAL HEALTHCARE SPENDING.

The most common route people take with HSAs is to have high deductible catastrophic insurance, and combine it with regular contributions to their HSA savings. This lowers the monthly premium, and allows them to build a tax-free savings account for future expenses. Whereas traditional insurance leaves no lasting asset for the insured, and HSA is a permanent fund that doesn’t expire.

Source: Department of Health and Human Services, PBS.org

Utah’s per capita personal health care spending, 2014.

No Insurance / Savings Account

26% lower than the national average.

Another option is to just have a savings account set up for health insurance. Online bank accounts like Ally and others offer 1.2% interest. Of course, the big disincentive here is the chance of catastrophic medical expenses. In addition to the risk involved, the ACA sets a fee for not having insurance, which is 2.5% of your household income, though the fee maxes out at the cost of a yearly premium for the national average price of a Bronze plan. Or the the fee is $695 per adult, and $347.50 per child under 18, with a maximum of $2,085. You’ll pay whichever calculation is higher.

Source: Department of Health and Human Services

For example, if you make $65,000 in a year, 2.5% is $1,625. But, the individual mandate that is the lifeblood of the Affordable Care Act has a target on its back. Republicans are trying to find ways to get rid of the mandate and any associated penalties.

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NOVEMBER 2017

HOW TO

Get Mental Health Care

WHEN YOU’RE BROKE W R I T T EN B Y E MI LY RO L L I N S

s science progresses, we understand more and more that the brain and body are intimately connected. Unchecked stress and unresolved traumas can haunt us for years, undermining our health and our relationships. One in four people will be affected by mental illness at some point in their lives. And as conditions like anxiety and depression are becoming more common, we need to be more proactive than ever about our mental health.

If you rely on public health insurance: Medicare: This insurance covers the elderly as well as some folks with disabilities. Medicare part B does cover mental health services like seeing a psychiatrist for medications or a clinical social worker for therapy. Medicaid: This insurance covers low-income children and their families. Medicaid is more complex than Medicare, and it can vary according to individual need and situation, but according to the “Alternative Benefits Plan” portion of the program, mental health and substance abuse services are covered.

If you are uninsured, or if you have insurance with a high deductible, you may need to explore new options:

The problem is, if you are one of the 33 million Americans who don’t have health insurance, or if your insurance doesn’t cover mental health services, then you may not be able to afford therapy. Let’s be real here—therapy is expensive! Some therapists charge up to $300 per session and the people who can’t afford therapy are usually the ones who need help the most.

Don't be afraid to bring up cost: It can feel uncomfortable to mention money (or a lack thereof) to a therapist, but many therapists and counselors regularly work with low-income clients. In fact, plenty of community mental health centers and individual counselors will offer a "sliding scale” based on your income and ability to pay. For example, if you have little to no income, you may only owe $10 per therapy session or the sessions may even be free.

Fortunately, there are plenty of resources to help close the gap between needing help and finding it:

Look for local resources: A quick Google search using the phrase "low-cost counseling" along with the

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Healthy-Idaho.com

name of your city may reveal options that you didn't know existed. There are many government funded and non-profit community organizations that can direct you to affordable counseling. Consider graduate students: If you live in or near a town with a university, you may be in luck! Students who are working on the last year of their master’s degree in psychology or clinical social work often need experience working with real-life clients. Many colleges have a counseling center that's open to the public. The students get clinical hours and the clients get affordable mental health care; it's a win-win! Check out churches: Some people may find comfort in talking to a counselor who works through a church office. Often these types of counselors specialize in grief counseling as well as marital counseling. If you are looking for someone who will take your spiritual needs into account during therapy, then a church counselor may be the right fit. Community senior centers, Veterans Associations, and youth centers may also be able to point you in the right direction.

Consider telehealth:

45.1%

The number of telemental health visits grew on average 45.1 percent annually among rural Medicare beneficiaries, from 2004-2014. Source: Health Affairs

Telehealth, meaning medical care provided via phone or video chat or other technology, is a rising trend. Because telemental health visits don’t require a physical location, they are often much cheaper than in-person visits. Some options are:

•

MDLive (mdlive.com)

•

Quartet (quartethealth.com)

•

Teladoc (teladoc.com)

•

Local Hospitals With Telemedicine Services

Your mental health matters: so be brave, take charge, and find the care you need. You deserve it!

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Suicide Hotline: 1-800-273-TALK Crisis Text Line: Text “Help” to 741741 NAMI Helpline:

(for questions about mental illness)

1-800-950-6264

NOVEMBER 2017

CONTACT LENS HYGIENE:

WHO CARES?

W R I T T E N BY M I CH A EL RI CH AR DS O N

Recent surveys show that 6 out of 7 contact wearers report at least one behavior that puts them at risk for eye infection, be it anything from sleeping with lenses in, swimming with contacts, or not replacing lenses enough. This general disregard for eye health is cause for concern among medical professionals, in part because there are 30 million people in the US who wear contacts. Keratitis, a painful eye infection that is often tied to the improper use of contacts, leads to about a million doctor and hospital visits annually, according to the Centers for Disease Control (CDC). Some infections are so bad they can be blinding.

Of course, we can throw dozens of horror stories out there to scare people into taking contact lens hygiene seriously. One woman in Taiwan left her contacts in for six months, resulting in a devastating infection of amoebas, leaving her blind. An Australian rugby player was blinded by an eye infection caused by cleaning his contacts with his mouth. Drama aside, most people won’t go blind from a contact lens mistake. But red, painful eyes and infections are no fun, nonetheless. Research shows that 25 percent of all eye infections are caused by modifiable factors like sleeping in lenses or wearing lenses for longer than prescribed. Sleeping in any type of contact lens increases by 6 to 8 times the risk of getting a serious type of corneal infection called microbial keratitis.

Consider the UK woman who lost sight in one eye after her contact lens became infected by a microorganism commonly found in tap water, seawater and swimming pools. It took months to get the infection under control, by which time her vision was blurred from scarring. Multiple corneal transplants did not resolve the issue, and now she has no vision in one eye.

HERE ARE THE TOP MISTAKES CONTACT LENS WEARERS MAKE: • • • • • •

They don’t wash their hands before handling the contacts. They wash their contacts in water. They sleep in their contacts. They don’t replace their contacts enough. They don’t properly rub, rinse and replace their contact lens case. They top off their contact lens solution instead of replacing it.

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WHY DO CONTACT LENSES LEAD TO INFECTION? One reason why infection can be prevalent among contact lens wearers is that contacts limit the supply of oxygen to the corneas. When the cornea’s oxygen supply is limited, it can swell and tiny cracks can form. This can give access to harmful microbes. Sleeping in contact lens can dry out the eyes, making it hard to remove the lens. This increases the chances that you scrape the cornea trying to remove the lens. This can lead to a corneal ulcer, an open sore on the cornea, allowing bacteria to enter.

Healthy-Idaho.com

BY THE NUMBERS

30 MILLION PEOPLE IN THE U.S. WEAR CONTACT LENSES

31 YEARS OLD

The Average Age of contact lens wearer is 31 years old

Blindness Affects 1 out of every 500 Serious infections can lead to blindness & affects 1 out of every 500 users.

2/3 FEMALE

WEARERS ARE

6 to 8 times THE risk OF INFECTION

Sleeping in contact lenses increases the risk of getting a serious type of corneal infection by 6 to 8 times.

1 MILLION VISITS FOR KERATITIS

Keratitis, a painful eye infection often linked to improper contact lens use, leads to 1 million doctor and hospital visits annually.

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NOVEMBER 2017

All Is Calm If You’re

A Bright

Planner W R I T T EN B Y J U DI T H R AS B AN D

“My days are getting shorter and shorter!” wailed my neighbor. Well, indeed they are, because we’re headed for December 21, the shortest day of the year. And I know, there’s so much to do between now and then as we prepare for the holidays. Often, we’re so busy doing all the things we think we’re supposed to do—decorate the house with a festive air, buy all those perfect presents, send all those clever cards, cook all those mouth-watering goodies—we never seem to personally experience the feelings of good tidings we’re trying so hard to spread. ‘Tis the season of extra stress. I’m one to tease, “Thank goodness for stress or I’d never get anything done.” But tense, tight muscles, pains in your stomach, a foggy or forgetful mind, and sleepless nights are symptoms that you’ve crossed the line from healthy stress to unhealthy stress. It’s no wonder many people feel overwhelmed and disappointed during the holiday season, then depressed when it’s all over.

Plan Your Precious Time With proper planning, you can keep stress levels low and spirits high all season. First of all, there are far too many things going on to try to keep it all in your head. Gather your family together and put everyone’s activities on the calendar, then refer to it diligently. Schedule shopping trips for morning, Monday being the lightest shopping day of the week. Set up a gift-wrapping station in some corner of the house. Maybe you’ve got a card table and chairs that can stay there through

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Christmas Eve. Plan light healthy meals for every night, right up to Thanksgiving and Christmas dinners. Now is the perfect time to remind ourselves what we often forget—the need to make time for ourselves. Maybe you’d benefit by taking a walk outdoors, or propping up your tired feet, closing your eyes and taking a ten-minute cat-nap. Enjoy the peace and security of the moment. Ten to 15 minutes does wonders to erase those worry lines from your face. What is important to your spirit? Good holiday music lifts my spirit. Try it, even for ten to twenty minutes. Regardless of how hard you are working, a ten-minute break in the middle of the merry madness can give you the lift you need to tackle the next must-do job.

Remember What Gives You Joy As you accomplish an essential task, allow yourself to feel the joy of a job well done. Give yourself a little reward. One of my favorite rewards during these busy afternoons is a cup of hot spiced cider sipped slowly while relaxed in my favorite chair. A friend of mine soaks her feet in a tub of hot, sweet smelling sudsy water—just the pickme-up she needs to pull her through the rest of her busy day. Twenty years ago, I rewarded myself with a red coat. Wearing it throughout December surrounds me with a feeling of joy. What reward might bring you joy? When you begin to feel burned-out, take a moment and weigh your priorities. Maybe you don’t really have to make a new wreath for the front door. Maybe you can order a fantastic fruit cake, Christmas cookies, and rolls, then freeze them till needed. Think of your freezer as your own personal “food bank.” Double up on hearty soups, casseroles, and meat loaves in November, ready in the freezer for December. Your hands work overtime during the holidays, so maybe a manicure will help present you feeling and looking your best for a party.

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Make Every Occasion A Special Occasion The word party reminds me, if you usually attend a number of holiday events or parties, plan your outfits ahead of the dates. Literally, buy and/or prepare them, ready to go weeks in advance.

• • • • • • • •

For her, buy a simple basic dress and wear a different jacket and jewelry to every event. Or top it with a trendy silky poncho from Chico’s online. For him, buy sharp looking slacks and leather jacket to wear with a different shirt to every event. Look to fashion catalogs for seasonal separates in a range of affordable prices. A burst of color signals special! Color is fun and festive. Go for red or burgundy, turquoise or teal, royal blue or emerald green and know you’ll look terrific! A snazzy handbag for women, embroidered, beaded, sequined, or otherwise embellished adds a lively punch to black satin or black denim pants. Drop dead earrings make a solid statement in gold or silver and shiny stone combinations. Charming Charlie’s is sure to have something smashing. Velvet is a no-brainer for both women and men—a velvet dress, skirt, or pants for her and a velvet blazer for him. If not buying this year, buy at end-of-season sales and be ready for next year. A fabulous wrap can finish off your outfit in style and ease. It could be a sheer chiffon evening drape or multi-colored fleece shawl for her and a red plaid muffler for him.

The point is to avoid momentary panic and feeling like you’ve nothing to wear. Plan what you and the family members will wear Christmas Eve and Christmas Day—dressy or relaxed looks. Lay the clothes out the morning or night before to eliminate potential fuss. And so, as you make your plans, remember to include yourself on your gift list this year. Before bed on many a night, sit in front of the tree and let the magical sparkling lights lift your spirit and fill your heart with feelings of peace.

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Judith Rasband MS AICI CIM is CEO of the Conselle Institute of Image Management (Conselle. com), residing in Orem, Utah. She works with the influence and expressive effects of dress and image on wellness and successful living. www.judith@conselle.com

NOVEMBER 2017

POLITICS, THE PRESIDENT AND ELECTIONS Just acknowledge opinions, don’t contradict them. Family is more important than politics, and there are better places to discuss these things, especially when some family members are disinterested and feel excluded.

HOLIDAY PREPAREDNESS

HOLIDAY WORKLOAD Breakdowns often come because someone has been doing “all the work” while everyone else just watches football, eats and enjoys themselves. Be mindful of the amount of work required to throw a holiday party, especially when it comes to cooking and expenses.

AVOIDING ARGUMENTS AT FAMILY PARTIES

PAST GRIEVANCES It is a huge mistake to address grievances at your family or friend party, unless you want to ruin the atmosphere for some reason. Even if it isn’t a loud argument, everyone can feel the tension. Work things out before the gathering.

For some reason, family get-togethers are a breeding ground for fierce debate. Whether it’s dad bashing Obama or your cousin ripping on the wealthy, tension will find a way in. Here are some important things to remember to keep family gatherings joyful.

THE COMPLAINER Somebody at the party is going to want to complain about everything: money, dating, teens, you name it. If someone just has to complain, find a common enemy to complain about. Hunger, for example.

MONEY Money is a touchy subject, especially when various family members have different incomes and different views on money. Just leave money out of family parties.

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THE BEST FAMILY GAMES FOR KIDS BATTLE SHEEP

FIRE DRAGONS

2-4 players

Rubies spill out of a mountain and players scramble to roll the right number on the dice to collect the most. It is a cool game design that will intrigue youngsters.

This is a quick, simple, addicting strategy game where you move your sheep to get the biggest portion of the playing field. Games only take 15 minutes, which is great for anyone who gets bored easily.

RECIPE WEBSITES THAT ARE ACTUALLY USEFUL

FOR EVERYONE

5 SECOND RULE

Supercook.com Plug in what you have in the cupboard, and Supercook searches the web for relevant recipes. We like how easy it is to use.

SPLENDOR

3 or more players

2-4 players

You have five seconds to name three things in a category. This game is great for a laugh, and to get people excited.

This is a fast-paced strategy game of card and chip collecting. Gather gems to purchase mines that are worth points.

Epicurious.com We like this website just for being an excellent overall recipe center with great pictures. It gets us excited about cooking. It’s also great for those who want to keep recipes seasonal.

FOR TEENS AND ABOVE INIS

7 WONDERS

Experience captivating deeds of Irish myth as you explore the island’s enchanted landscape and claim territory for your clans. This strategy game’s elegant gameplay combine card drafting and area control to produce a system rich in strategic options and interpersonal interactions.

Create your own civilization that rules others. The fastpace progression and the power to build your own way make this an excellent choice for family parties.

2-4 players

2-7 players

Allrecipes.com Find thousands of recipes in an easily-navigated site, and even create a profile to save recipes you like. Foodily.com Foodily is a recipe network for friends. Join to find and share recipes from across the web. We also like how you can search for recipes “without” certain ingredients.

TOP TEN BOARD GAMES OF ALL TIME 10

Risk

Pictionary

Othello

Clue

Monopoly

Scrabble

Backgammon

Checkers

Chess

1957 game played on a board that divides the planet for world domination

1985 guessing game based on drawings from teammates

Trivial Pursuit

1883 strategy game for those with great observation skills

1949 deductive reasoning skills murder mystery game

1934 board game involving long hours and eventually ending in bankrupcy

1938 wordforming game

3000 B.C. (what.) Game involving strategy and probability, with a few tactics involved

3000 B.C. Game played by Homer and Plato using diagonal moves to capture opponent’s pieces

1200 board game played with 16 different pieces, each having their own abilities

1979 game discovered by two bored Canadian Journalists who lost key pieces needed to play Scrabble

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NOVEMBER 2017

STUFF

Healthy Magazine

Stadler Form OSKAR LITTLE Humidifier This beautiful little piece of machinery efficiently hydrates your space. An antimicrobially-treated wick filters to release just the right amount of purified moisture. With a water level window and pocket door cleverly hidden on the side, Oskar Little is easy to refill with a glass of water or watering can, alleviating the common strain of fitting a bulky unit beneath a water faucet. $159.99, stadlerformusa.com

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GIFT GUIDE 2017 Mazama Tumalo Hydration Pack

Skullcandy Crusher Wireless Headphones

These packs are carefully designed to follow your movement, reduce torque and center the weight of the water. We found it to be a reliable, helpful and comfortable companion for outdoor adventures, be it hiking, skiing, or whatever.

These headphones make music more of an experience, isolating the sound and accentuating base. And we found the battery life to be spectacular; we used the Crusher every day for two weeks without having to recharge.

$84.99, mazamadesigns.com

$199.99, skullcandy.com

GoPure Water Purification Pod Savannah Bee Honey Lotion We know there are a lot of lotions out there. This is one we recommend. Savannah Bee Honey Lotion is available in three scents: Lemongrass Spearmint, Orange Blossom, and Tupelo Honey, and also in an unscented version. All body lotions contain aloe vera, coconut oil and honey to nourish and hydrate your skin.

The pH level in average drinking water is often more acidic than is good for the human body. This eco-friendly water purifier balances your tap water to the optimal pH level. All you have to do is drop it into any water carrier and it immediately starts purifying and enhancing tap water through itâ&#x20AC;&#x2122;s patented technology. The pod, which is about the size of a wine cork, also removes impurities, and is great for the environment. One Pod lasts for up to six months, and replaces 2,000 plastic water bottles.

$10.99, savannahbee.com

$24.95, gopurepod.com

Healthy-Idaho.com

Every single egg from Vital Farms comes from Certified Humane速 pasture-raised hens, meaning the hens each get a minimum of 108 square feet of pasture to roam. The hens keep the pastures fertilized themselves, and regular rotation keeps the pastures healthy and covered in fresh grass, meaning no harmful chemicals are needed. Available at Whole Foods, Target and Sprouts

Pereg Ka単iwa Baby Quinoa This little grain goes by many names including ka単iwa, quechua, ca単ahua, and baby quinoa (because it looks & tastes similar to its botanical relative: quinoa). It cooks up with a crunchy texture to make a nutrient rich, delicious breakfast or dinner. $4.70, pereg-gourmet.com

Up Mountain Switchel Apple Cider Vinegar These drinks combine apple cider vinegar, maple syrup, and ginger, along with some other delicious flavors, like lemon and cayenne. Their ginger root is brewed fresh and in large quantities unlike most beverages with ginger out there. We believe in the health benefits of ginger and apple cider vinegar, and we love that the sugar comes from mineral rich maple syrup. $8.00, drinkswitchel.com

Beetology All five varieties (Beet + Lemon + Ginger, Beet + Veggie, Beet + Tropical Fruit, Beet + Berry, and Beet + Cherry) are 100% nonGMO, U.S.D.A. Certified Organic, and Certified Fair Trade. The 100% juice blends contain no preservatives, additives, artificial colors, or flavors. And they taste awesome. $3.99, health food, specialty, grocery, and kosher food markets

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FOOD & DRINK

Vital Farms Eggs

NOVEMBER 2017

W R IT T E N B Y C A IT LIN SCHILLE

Per the McDonald’s example, defaults are commonly found in the choices we make about our health. While there are many options for birth control, including birth control implant, copper IUD, birth control pill, and hormonal IUD, the birth control pill seems to be the default option. Have you ever been tested for certain health conditions at your routine yearly check-up? These tests are the defaults for a standard yearly preventative care visit. What plate size do you use when you dish up your dinner?

The Power of

DEFAULTS

THE HUMAN BRAIN IS BUILT TO AVOID CONTINUOUS DECISIONMAKING

We like to think that we critically analyze each choice we make. We like to think that the decisions we make are the result of our own volition and coming to our own conclusions. But you are caught in the trap of your own cognitive biases. A cognitive bias is the brain’s occasional tendency to lead us to make decisions that are not necessarily rational or logical, and these decisions are not even consciously made.

To the brain, making deliberate decisions about every little thing would be too much work. For that reason, our unconscious makes most of our choices for us, like which road to take home, or where to place our mug on the desk. Making the same choice that has been made before is easier than exerting mental energy to make a new choice.

One example of a cognitive bias is a default. Even if there are multiple options in a given scenario, there is often one option that is presented as the most common option—this is called a default. Consider a McDonald’s Happy Meal. Children are now given the option of choosing french fries or apple slices. There are options, but which one is the default? The french fries. If a child doesn’t specify which option he or she would like, then the child is given the default option—french fries. Think about other defaults you encounter every day without thinking about it: which search engine do you use when you want to find information? If you don’t turn to Google, you’re in the minority.

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Healthy-Idaho.com

Here’s the trick: now that you’re aware of the role that defaults play in the choices you make about your health, you’re ready to combat the unhealthy defaults and create your own healthy defaults. Create your own conscious healthy habits, and after some time, those conscious healthy habits will become defaults that you won’t even have to think about. As you go throughout your day, pay close attention to the choices you make about your health, record them, and make a note of whether it was a positive default (drinking a big, cold glass of water first thing each morning), or a negative default (automatically ordering a mini-pizza for lunch instead of a whole wheat sandwich with veggies).

Your child’s mental health is just as important as their physical health.

HERE ARE SOME TWEAKS TO TRY IN YOUR OWN LIFE TO CREATE HEALTHY DEFAULTS: Begin each meal with a glass of water Use salad plates instead of dinner entrée plates Stand up during meetings at work Walk to the break room and back to your desk every hour Switch your soda for a sparkling water Order a small coffee instead of a large Set an alarm on your phone to remind you to start getting ready for bed so that you get a good, full night’s sleep

How to Use Defaults to Have a Healthier Holiday Season

Does Your Child

DEFAULT: Saying yes to every holiday get-together invite

STRATEGY: Only say yes to events you really care to attend, such as those with close family and friends

DEFAULT: Drinking extra alcohol during the holiday season at parties and celebrations

Low Self-Esteem Peer Pressure Bullying Under-Achievement Behavioral Issues

Anxiety Attention Deﬁcit Negative Self-Image Family Conﬂict Depression

If so, we can help.

Our professional staff use a variety of counseling and therapy techniques. Get help now so your child can experience success.

Serving children ages 3-18.

STRATEGY: Only drink alcohol at every other event you attend

DEFAULT: Abandoning any exercise routine during the holiday season

1570976-02

• • • • • • •

STRATEGY: Eschew “formal” exercise (going to the gym) in favor of little bits of exercise that fits your busy holiday schedule. Instead of driving to your next holiday event, walk there; stay standing during a holiday social hour; offer to help with the clean-up at holiday parties.

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These traditional holiday foods may sound like a healthier choice, but hidden behind the superfood in the title is a mix of sneaky sugar, fat, and sodium.

UNMASKING

VILLIANS

1. CREAMED SPINACH Spinach has been hailed as one of the best health foods with zinc, fiber, protein, and a range of vitamins and minerals. But pour cream, cheese and butter into the pan and even the healthiest food can get strangled by fat and calories. Boston Marketâ&#x20AC;&#x2122;s creamed spinach contains 280 calories per serving and 75% of your daily saturated fat. Cut the extra calories by skipping the dairy and cooking your spinach in olive oil, garlic and black pepper. Or, if you love the creaminess of the classic dish, sub out the heavy cream for low-fat milk and the cheese for low-fat cream cheese.

2. CANDIED YAMS Yams are packed with important vitamins and potassium, but the name says it all: these are basically candy. Most recipes call for a whopping 6 cups of sugar, leading to about 38 grams of sugar per serving. The suggested daily sugar intake is 25 grams for women and 37 grams for men, according to the American Heart Association.

WRITTEN BY KRISTA BOWEN

BEHIND THE SUPER

Canâ&#x20AC;&#x2122;t go without your sweet yams? Change up your recipe to cubed sweet potatoes with olive oil and honey to cut out the refined sugar and butter. See our recipe for Honey Glazed Yams.

3. GREEN BEAN CASSEROLE When perusing the Thanksgiving feast, it may seem like a good choice to pile a large helping of something green onto your plate, but not everything is how it seems. Green bean casserole is loaded with butter, cheese, salt and fried onions.

FOOD 36 HEALTHY IDAHO

So, watch your portion size to avoid calorie overload, or find some healthy swap options like sauted onions for the fried onions on top.

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THE WORST RECIPES:

HOLIDAY HALL OF SHAME

Steer clear of these so-called-treats, because they just aren't good. 1. FRUIT CAKE

4. CRANBERRY SAUCE Cranberries are antioxidant rich and are linked to possible health benefits like a lowered risk of urinary tract infections. This superfood would be a great addition to your meal, except for a shocking 105 grams of sugar per serving in the average can of cranberry sauce. Opt-out of the canned stuff to make your own healthier version. Cut out refined sugar completely by boiling a bag of fresh cranberries and half a cup of honey in water.

5. GLAZED HAM

Ham can be a lean meat option, but this holiday main dish is often cured in salt and glazed in sugar. Six ounces of sliced glazed ham carries 1,760 milligrams of sodium and six grams of sugar. An uncured ham takes a little longer to cook, but will cut your sodium intake by hundreds of milligrams.

6. DARK TURKEY MEAT WITH SKIN Dark meat contains more iron than white meat, but dark meat with skin has three times more fat and 70 more calories per serving than white meat without skin. Turkey skin can have more than 40 grams of total fat alone. White meat without the skin has just as much protein as dark meat with the skin, so select white meat pieces for an easy health swap.

7. PECAN PIE Nuts can be a healthy snack, but pecans are one of the more high-calorie nuts with 196 calories per ounce. Pour in butter, sugar and corn syrup to make the calorie count go through the roof. One slice of pecan pie contains 500 calories, 37 grams of fat, and 26 grams of sugar. However, don’t feel like you need to forego dessert, there are better pie options that can help cut the calories. A traditional slice of pumpkin pie has around 300 calories, not exactly healthy, but it can slash your calorie count.

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Dense, boozy and sickeningly sweet; fruit cake might be as traditional as Christmas treats come, but it’s not worth it.

2. CANNED YAMS We’ve established it’s not the holidays without yams, but please, put the can opener down! Yams can be great, but the mysterious mush that comes out of a can is not.

3. BOILED BRUSSEL SPROUTS The wonderful smells that drift out of the kitchen before a holiday feast set the mood for the whole celebration. But, nothing ruins the ambiance more than an overpowering smell of stinky feet coming from boiled brussel sprouts. Maybe enduring the stench would be worth it if they came out tasting great, but brussel sprouts taste about as good as they smell.

4. SNICKERS SALAD Whoever decided that a Snickers bar needed to be mixed into a whipped cream, apple, sour cream, and pudding mush should be ashamed. Snickers satisfies, at least that’s what the ads say, so just leave it be.

5. OYSTER DRESSING Sure, seafood can make for a delightful dish, but the strong seafood taste mixed with the mushy texture of stuffing can turn your stomach. It’s a mash-up that needs to go its separate ways.

NOVEMBER 2017

WELLNESS With the new year just around the corner, you may be itching to make some home improvements. Picking a new color scheme is a great way to update the look of your home, but it can be easy to become overwhelmed if you don’t know where to begin.

COLOR

1. Start small Avoid the beginner’s panic that comes from finding colors for all the rooms at once and start with one room. Just one. There is no sure rule about what room it should be, so pick a room that inspires you.

SWAP

It could be the biggest, most centrally located room like the living room or kitchen. Or you could pick a room that you want to paint the boldest color. Whatever room you choose, it should get you excited about your new project.

2. Look at what you’re stuck with You might want to take on a total makeover of the room, but odds are you don’t want to replace all the furniture or remodel the permanent features. The colors of cabinets or couches should be taken into consideration before you select your color scheme.

HOW TO GIVE YOUR HOME A NEW COLOR SCHEME

3. Think about how you want to feel Color can be a powerful tool, effecting your mood and even your taste. Choosing the wrong color can influence people to feel irritable, but the right color can encourage communication or creativity.

4. Get out your color wheel Yes, those things your art teacher had you make in school can be very useful when selecting a set of colors. Color wheels organize colors to show how colors can be used together in different color schemes, which come in handy when selecting a color pallet for your home. Some common color schemes are:

Monochromatic: Select shades of one color

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Complimentary:

Select colors across from each other on the color wheel

Analogous:

Select colors that are next to each other on the color wheel

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5. Take 5 No, we don’t mean take a break. An easy way to pick a color scheme is to find a color palette of five colors. These five colors will balance out the room and create the feeling you’re looking for. 1. White: This is for baseboards, moldings, doors and windows for your whole house. Not all whites are the same some have sheen and some are matte - so decide before you start.

2. Neutral: It can be gray, tan or a subtle shade of a color like blue or yellow that will act as a base.

3. Saturated: This will be your strongest color, so make sure you love it the most.

4. Color Scheme Extension: Now look back at your color wheel. If you are looking for a monochromatic color scheme, go a few shades off of your saturated color. If you want a complimentary color scheme, look across the wheel from your saturated color. If you want an analogous color scheme, use a color next to your saturated color. 5. Accent: This color may or may not have a strong presence in your room, but it will add contrast.

Color psychology is the study of how color impacts your emotions and behavior. Here are quick tips to get you started. Bright colors: Bright shades of yellow, green, orange or blue can encourage conversation and happiness. How to use: Use vibrant colors in your living room or kitchen to create a welcoming atmosphere. What to avoid: Don’t overpower your rooms with these colors. Make sure to balance out with neutral colors. A small amount of bright shades goes a long way in any room. Dark colors: Using reds, purples and dark shade of green and blue tend to have a mood dampening effect. How to use: Use as an accent color in a room with good lighting, like a red vase or dark green couch. The contrast of dark colors in a light room can convey security and groundedness. What to avoid: Using too many dark shades can leave a gloomy feeling, and reds can cause irritation. Avoid using them in a child’s room or playroom. Warm colors: Warm hues like yellow and orange cause an increase of energy. How to use: Warm colors have the incredible effect of raising the perceived temperature of the room, so use them in north facing rooms or in the basement. What to avoid: Because warm colors inspire activity, avoid using them in rooms where you want your brain to unwind and relax, like a bedroom. Cool colors: Greens and icy blues have a calming effect. How to use: Cool shades can help you relax and get a good night’s sleep, so they are perfect for bedrooms. What to avoid: Navy blue has been linked to inhibiting conversation, so avoid using it in living rooms and dining rooms.

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Some digital tools for making a palette from an inspiring photo: • • • •

Adobe Capture (app) Colourlovers.com (website) Coolors.com (website and app) Paletton.com (website)

6. Try it out Once you’ve selected a color scheme don’t immediately go out and buy all the paint you need for the entire room. Test your colors by buying sample sizes and painting swatches onto your walls. For best results, paint large swatches in the light and dark corners of the room to see how the light effects the color throughout the day. Remember, light changes everything.

7. Go from there Once you’ve settled on the colors for the first room, move out from there by following the steps above. Any space you can see from the room you started in needs to work with the original color scheme to avoid clashing. Find color schemes that tie the space together. If you don’t want the adjacent rooms to be too matchy, take your saturated color and pull out your color wheel again. If you chose a complementary scheme for your main room, perhaps try an analogous or a monochromatic scheme. For a more bold transition, you could use the saturated color as the accent color in the next room to tie them together. Source: rd.com

NOVEMBER 2017

recipes Strawberry

ÉCLAIRS I m ag e credit : R i na Nur ra

MAKES 10 CLASSIC ÉCLAIRS

40 HEALTHY IDAHO

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INGREDIENTS PREPARATION TIME Day 1: 1 hour Day 2: 2 hours

EQUIPMENT • • • • •

Electric mixer Instant-read thermometer Small food processor 2 lightly greased cookie sheets Preheat oven to 425°F

PISTACHIO PASTE (MAKES 31⁄2 OZ) 3⁄4 cup 4 tsp

shelled unsalted raw pistachios grapeseed oil

PISTACHIO GANACHE 3⁄4 tsp unflavored gelatin powder 3 mL 21⁄2 tsp cold water 12 mL 1 cup + 3 tbsp heavy or whipping cream 21⁄2 oz white chocolate, pistoles or chopped 11⁄2 oz pistachio paste

CHOUX PASTRY 1 cup 1/2 cup 3/8 tsp 1 1/4 cups 4 large

water unsalted butter salt all-purpose flour eggs

DAY 1

STRAWBERRY COULIS 6 tbsp 11⁄2 tbsp 7 tbsp 3⁄4 tsp 11⁄2 tsp

strawberry purée lime purée or lime curd granulated sugar (divided) pectin powder orange flower water

CANDIED PISTACHIOS 1⁄4 cup 11⁄2 tbsp

shelled unsalted raw pistachios granulated sugar

ASSEMBLY 10 3⁄4 cup

whole strawberries whole strawberries Fresh mint leaves

PREPARE PISTACHIO PASTE AND GANACHE THE DAY BEFORE ASSEMBLING ÉCLAIRS

1. PISTACHIO PASTE

2. 3.

Spread pistachios on a baking sheet and toast in preheated oven for 15 minutes, until browned. Transfer to a bowl and let cool. Using food processor fitted with the metal blade, process until fine. Add grapeseed oil and pulse until smooth. Use immediately or transfer to an airtight container and refrigerate until ready to use.

I m ag e credit : R i na Nur ra

2. PISTACHIO GANACHE] 1. 2. 3.

4. 5. 6.

In a small bowl, stir together gelatin and cold water. Set aside. In a saucepan, bring cream to a boil over medium heat. Remove from heat and add gelatin mixture, whisking until gelatin is dissolved. In a heatproof bowl, combine white chocolate and 11⁄2 oz (40 g) prepared pistachio paste (reserve remainder for another use). Pour in hot cream mixture. Whisk until chocolate is melted. Using an immersion blender blend until smooth. Transfer to a shallow dish, cover surface with plastic wrap and refrigerate overnight.

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NOVEMBER 2017

3. CHOUX PASTRY 1. 2. 3.

6. 7.

Combine the water, butter, and salt in a mediumsized saucepan, heat until the butter has melted, and bring to a rolling boil. Remove from heat, and add flour all at once, stirring vigorously. Return the pan to the burner and cook over medium heat, stirring continuously until the mixture smooths out; this should take less than a minute. Remove the pan from the heat, and let the mixture cool for 5 to 10 minutes. It'll still feel hot, but the temperature should be below 125°F if you have a thermometer, or you should be able to hold your finger in it for a few seconds. Transfer the mixture to a mixer, and beat in the eggs one at a time. Beat for at least 2 minutes before adding the last egg. it'll look curdled at first, but when you add the last egg it should become smooth. Pipe the batter into 5" logs about 1/2" to 3/4" in diameter. Bake the pastries for 15 minutes, then reduce the oven temperature to 350°F and bake for an additional 25 minutes, until pastries are a medium golden brown. Don't open the oven door while the pastries are baking. Remove the pastries from the oven. Make a small slit in the top of each, and return them to the oven for 5 minutes, to allow the steam to escape. Place them on a rack to cool. I ma g e credit : R i na Nur ra

DAY 2

4. STRAWBERRY COULIS 1.

In a saucepan, combine strawberry purée, lime purée and two-thirds of the sugar. Heat over medium heat, stirring to dissolve sugar, until mixture reaches 140°F. Meanwhile, in a small bowl, combine remaining sugar and pectin powder. Whisk into strawberry. mixture and bring to a boil, stirring. Stir in orange flower water. Remove from heat and let cool. slightly. Transfer to an airtight container and refrigerate until chilled before using, for at least 2 hours or up to 1 day.

42 HEALTHY IDAHO

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recipes 5. CANDIED PISTACHIOS 1. 2. 3. 4.

In a saucepan, combine pistachios and sugar. Cook over low heat, stirring constantly with a wooden spoon, until sugar has melted and turned dark amber and nuts are completely coated. Working quickly, spread candied pistachios evenly over a marble or heatproof plastic cutting board and let cool completely. Once cooled, using a sharp knife, roughly chop pistachios.

6. ASSEMBLY 1.

3. 4. 5.

7. 8.

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Using a sharp paring knife, cut off top third of each éclair (reserve tops for another use or discard). Using your fingers, scoop out soft insides and discard. Slice 10 whole strawberries lengthwise and set aside. Chop 3⁄4 cup strawberries into small pieces. In a bowl, combine chopped strawberries and prepared strawberry coulis. Using a spoon, fill each éclair with strawberry mixture. Set aside. In bowl of electric mixer fitted with the whisk attachment, beat pistachio ganache until stiff. Place star piping tip in pastry bag. Using a spatula, transfer whipped ganache to bag. Pipe a line of small stars to completely cover strawberry filling. Place a slice of strawberry between each piped star. Finish by decorating with candied pistachios and fresh mint leaves.

NOVEMBER 2017

recipes

HEARTY BEEF, BARLEY & LENTIL SOUP MIX INGREDIENTS 1/2 pound lean ground beef or stew meat 7 cups water 1 Tablespoon beef bouillon granules 1 Teaspoon black pepper 2 Tablespoons dried minced onion 2 Tablespoons dried minced celery 1/4 cup dried carrots 1/2 cup barley 1/2 cup lentils 1/4 cup imitation bacon bits (optional) parsley for garnish

DIRECTIONS: 1. 2. 3.

Brown meat in a soup pot. Add water and remaining ingredients. Bring to a boil, then lower heat and simmer for about 45 minutes or until lentils, barley, and vegetables are tender.

MAKE IT A MIX: 1. 2.

Dry ingredients can be combined and stored in pint jars or ziplock bags to make dinner easy any night of the week. Add other dried veggies for a more colorful and flavorful mix. My favorite is the red and green bell pepper mix.

Source: livewellutah.org This recipe was contributed by Suzanne Prevedel, family and consumer sciences educator for USU Extension in Duchesne County.

HONEY GLAZED YAMS Preheat oven to 400o Line a baking sheet with tin foil

INGREDIENTS 6 large red yams 1/2 cup honey 1/3 cup olive oil 2 tablespoon cinnamon optional pumpkin pie spice, nutmeg, or ginger

DIRECTIONS: 1. 2. 3. 4. 5.

Cube yams into 1-inch cubes Mix honey, oil, cinnamon (and optional seasonings) Spread coated yams in a single layer onto a baking sheet Bake for 20 -25 minutes and flip yams Return to oven and bake for another 15-20 minutes, or until you can pierce with a fork

44 HEALTHY IDAHO

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NOVEMBER 2017

IDAHO

Obesity Fact Sheet

ADULT OBESITY FACTS:

26.2%

26.9%

The age group most affected by obesity in Idaho is 45-64 (33.3%).

45-64

More than 26.9% of male Idahoans are affected by obesity.

More than 26.2% of female Idahoans are affected by obesity.

36.3%

28.1%

/51

Approx. Percentage

Obesity affects more than 28.6% of Idahoans.

Idaho is ranked 33/51 in states impacted by obesity.

Idahoans Affected by Obesity by Race

u Ca

i an cas

His

nic

th Idaho ranks 45 in adults th

with Type 2 Diabetes (8.1%).

Percentage

CHILDHOOD OBESITY FACTS: 11.1% of high school students are affected by obesity.

15% 10%

11.5%

5% 1

10.6% 4

Age

Idaho IS NOT one ofRATE the 19 5-YEAR SUCCESS 5-YEAR SUCCES states that have BMI screening

10 TIMES THE NATIONAL 10requirements TIMESAVERAGE THE NATIONA

Recognized as the “gold standard”• of weight Recognized loss byas2012 the “gold president standard” of ASBP of weight loss 97% first-month success rate • 97% first-month success rate Over 16,000 clients successfully treated • Over 16,000 clients successfully treated Results posted online and updated • regularly Results posted online and updated regularly Only weight loss center in America• with Only 3 physicians weight losscertified center in byAmerica the American with 3 physic Board of Obesity Medicine Board of Obesity Medicine Recipient of the 2007 Best Weight• LossRecipient Doctor inofAmerica the 2007awarded Best Weight by ASBP Loss Doctor in Program has already spread to 21• states Program has already spread to 21 states

NATIONAL COST OF OBESITY

42% BILLION Photo credit: Colin Erricson/www.robertrose.ca

Estimated cost of annual obesity-related healthcare

• • • • •

Photo credit: Colin Erricson/www.robertrose.ca

$315.8 BILLION

How much more healthcare costs for individuals affected by obesity

$14.1 • •

The direct costs caused by childhood obesity

$4.3

BILLION

Nationwide annual costs due to ASKabsenteeism U S H OW obesity-related

YOUR INSU R AN M Only Weight Loss Center InOnly America Weight Loss CenterAYInRAmerica EIMBURSCEE References: Obesity is a serious chronic condition that continues to have a growing impact on our society, and carries with YOUR VISIT it a large number of related conditions such as diabetes, hypertension, heart disease, and more. Action must SControl • Centers for Disease ! 20 Medicine American Board Of ObesityAmerican MedicineBoard Of Obesity

8.343.265

Over 590,000

be taken to address this epidemic at all levels — individual, family, community, government, healthcare and insurance. To learn more about the disease of obesity, treatment options, weight bias, and more, please visit the Obesity Action Coalition (OAC) Web site at www.ObesityAction.org.

• Trust for America’s Health • Obesity Action Coalition

A YOUR MAY YO U

208.3

pounds lost without surgery Visit: IdahoWeightLoss.comVisit: Idaho

Questions?

208-343-3652 idahoweightloss.com www.ObesityAction.org

If you have any questions regarding the above information if you would free educational W. or Allen Rader, MD like to receive W. Allen Rader, MD materials on obesity, please contact the OAC National Office at (800) 717-3117 or info@obesityaction.org.

46 HEALTHY IDAHO

801 N Stilson Road, Boise ID 83703

Call: 208.343.3652

1162 Eastland 801 N Stilson Drive, Suite Road,5, Twin Boise Falls, ID ID 83301 83703

Call: Call: 208.420.9310 208.343.3652

1162 Drive, Suite 5,11118 133 Eastland N Whitley Road, 133 Moss N Whitley Lane, Road, Twin Falls, 83301 Fruitland, ID ID 83619 Nampa, Fruitland, ID 83651 ID 83619

Call: 208.420.9310Healthy-Idaho.com Call: 208.739.5679 Call: 208.936.4030 Call: 208.739.5679

11 N

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208-343-3652 idahoweightloss.com Facebook.com/HealthyIdaho

801 N Stilson Road, Boise ID 83703 Call: 208.343.3652

133 N Whitley Road, Fruitland, ID 83619 Call: 208.739.5679

11118 Moss Lane, Nampa, ID 83651 Call: 208.936.4030

NOVEMBER 2017

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