Healthy Idaho / Summer 2018

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SUMMER 2018

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ACTIVE? KNEE PAIN?

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Summer 2018 14 Welcome to Neverland!

Keep your inner-child happy and fulfilled!

17 Get Waisted!

15-minutes to a solid core. Try this today!

the Famous Boise 18 Floating River!

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This summer get your float on and enjoy the Boise River

SUMMER CONFIDENCE

YOUR SUMMER BODY CONFICENCE PLAN

4 HEALTHY IDAHO

How to feel better in 5 minutes Try these mind and body fixes next time you need a pick-me-up!

20 Chew on This!

Strengthen your smile and your health with this dental approved nutrition plan

22 Papaya Props!

You gotta try these recipes based on the Summer sensation of papaya.

28

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Learn more about this game-changing treatment for women performed right here in Boise.

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e. if L r o F it F t e G Move For Fun,

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SUMMER 2018

5

Editor’s Note

Outside.

Y

ou want to know one of the best things about summer?

Less TV time. I love that our TV is not on as often because there’s just too much life to live outside. And let's face it: reruns. Talk about a waste of time. As summer winds down, it's time to really drink it up— metaphorically.

The interesting thing is that I’ve found I am much more optimistic during the summer

some of whom are close colleagues of mine, but the ‘if it bleeds, it leads’ philosophy creates a negative persuasion that I don’t miss at all during the summer. And instead of hanging out with the likes of Donald ‘You’re fired!’ Trump, Simon ‘That was pathetic’ Cowell, and those annoying hosts of Dancing With the Stars, I’ve found so much more time to chat and interact with neighbors, friends and family. And nobody’s been fired or voted off! Instead, I’m able to convert the extra hours of daylight into biking, hiking and a variety of sports and games my

SUMMER 2018 VOLUME XI, № 4

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-mag.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-mag.com SALES & MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ONLINE EDITOR Chelsa Mackay | chelsa@healthy-mag.com ASSISTANT DESIGNER Krista Bowen | krista.bowen@stardocs.com

kids and their friends make up.

(OK, I'll come clean....I watch DWTS, and Julianne Hough is an engaging host.)

months. I wonder if it has something to do with less TV. Sure, I know about the

I’ve you’ve ever said to yourself that you’d get

effect of shorter versus longer days on our

more active if you had more time, well, in a way,

dispositions, and that surely plays a part.

during summer, you have more time. Clearly,

I love longer days. I enjoy tossing a ball or

a lot more daylight time, so turn off the tube

taking a stroll through the purple dust of

and go try something new. If you’re scratching

twilight. But I keep coming back to that

your head about what to do, you’re in luck. This

‘no time for TV’ thing. And there’s really

month’s magazine is full of great ideas, tips, and

something to it.

encouragements to get out there and improve your health. In our fitness section, we even have

When I begin to think of the images,

IDAHO

a ready-to-go ab workout that you can tear out

messages and meaninglessness that is so

and put on your wall! We even have a list of

prevalent on television, I view turning the TV

the cool nutrition apps that are out there that

off as a sort of mental detoxification. Clearing

will make being healthy that much easier. Es-

the clutter. No offense to the television gurus,

sentially, this month we’re full to the gills with

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.

everything summer. We’re debunking summer health myths, studying the sun and we’re looking at staying healthy abroad. And if you’ve ever

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wondered what the top 5 foods for women and

T WIT TER: @HEALTHYMAGAZINE

men are, we’ve got them.

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THE POINT IS SIMPLE: IT’S SUMMER. It's time

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to celebrate and enjoy our freedoms. So, use the time positively. Use it to make a healthy change. Use it to recharge your life and your relationships. But by all means, turn off the tube and step outside and create your own hot fun in the summertime!

—JOHN A. ANDERSON

6 HEALTHY IDAHO

(pictured with my wife, Marlo - who did NOT know about or approve this picture!)

published by leadfront.io Copyright © 2018 LeadFront. All rights reserved. info@leadfront.io www.leadfront.io

To discuss LeadFront creative, design, writing, websites, online marketing services, or even creating your custom publication, call us at 801.369.6139.

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HEALTHY MAGAZINE | Advisor Client Content

REGENERATIVE ORTHOPEDIC TREATMENTS

Promising uses of stem cells and PRP (platelet-rich plasma) WRITTEN BY JARED TADJE, MD

IN THE PAST FEW YEARS, WE HAVE SEEN INTEREST IN THE USE OF “BIOLOGIC” OR “REGENERATIVE” TREATMENTS IN ORTHOPEDIC SURGERY. THE FUTURE IS BRIGHT AND EXCITING IN THIS AREA. Envision the day when knee replacement becomes obsolete because we can inject cartilage cells into the knee and alleviate the arthritis. Think about growing a new ACL, rather than having a reconstruction. How about healing your rotator cuff without any surgery? The possibilities extend beyond surgeries. These treatments may help with tendonitis, fractures, ligament injuries, and a host of other maladies. While we are many years away from most of these applications, we have started to use biologic treatments to help tissues heal and help with inflammation. Two common treatments are the use of stem cells and PRP (platelet-rich plasma).

that help with healing. Platelets contain many proteins called growth factors, which are important to the healing process. So far over 30 proteins have been identified in this process. PRP is obtained by drawing blood, then placing it in a centrifuge for a few minutes. The platelets are then separated from the rest of the blood and injected into the area of concern.

The growth factors from the PRP help tissues heal. PRP is being used for a variety of conditions in orthopedics, including tendonitis, arthritis, fracture healing, tendon healing, and many others.

There remains much work to be done in regards to the use of stem cells and PRP. We are still trying to figure out the best sources, what quantities should be used, how to optimize the response, and many other questions. However, Stem cells are one of the basic cells in the body. They are undifferentiated, we have started using biologic treatments with some optimism. As more meaning that they have not turned into a particular kind of tissue yet. They are research is done, these treatments will likely become a staple of treatment in “undecided.” What makes these cells exciting is that they can become virtually Tadje Orthopaedics many areas logo of medicine. The possibilities seem endless. any tissue in the body. These cells are more abundant in fetuses and in young children, but they do exist in adults. They are found in bone marrow, fat, and in many other tissues. In orthopedics, we have have started to use stem cells in areas of tissue injury to regenerate new tissue. We typically inject the cells into the area of concern. While there remains much work to be done, early results are promising. There is active research looking at ways to better isolate these cells and to send them the signals to “tell” them what they should become.

PRP has been around for a few decades, but it has recently had an increase in popularity, partly due to its use by professional athletes. Platelets are cellsColor in the blood that are involved in clotting. When they are exposed to an injury or removed from the body, they become “activated,” and they release chemicals

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.eps / .jpg / .png

Jared Tadje, MD

www.tadjeortho.com (208) 515-2654 2365 E Gala St. Suite 1 Meridian, ID

Healthy-Idaho.com SUMMER 2018 9

Confidence Project

(BODY)

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Confidence Project

(MIND)

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SUMMER 2018

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Confidence Project (HEALTH)

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SUMMER 2018

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HOW TO FLOAT THE BOISE THE FIRST TIME I FLOATED DOWNSTREAM, RIGHT THROUGH DOWNTOWN, REMINDED ME HOW IMPORTANT THIS RIVER IS TO THE CITY: FESTIVALS HAVE BEEN CREATED TO CELEBRATE IT; FRENCH TRAPPERS AND CAPTAIN BONNEVILLE FLIPPED OUT UPON SEEING THIS TREE-LINED BODY OF WATER IN THE MIDDLE OF ALL THE DIRT AND SAGEBRUSH; AND EVEN MATISYAHU WAS SPOTTED FLOATING BY LAST YEAR. FOLLOW THESE RULES FOR SAFETY. BEFORE YOU THROW ANY OLD POOL TOY INTO THE WATER, THERE ARE A FEW RULES: 18 HEALTHY IDAHO

•

Do not float the river before it officially opens! The water will be too high, and fallen trees and debris have yet to be cleared.

It typically opens late June or early July, so be patient and check online for the official announcement.

•

Alcohol was outlawed in 2005, so you can’t bring a six-pack along anymore. Save it for the traditional post-float barbecue.

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W R I T T E N B Y S E V E R I N A G AT E S

LOC AL FUN

(C) 2016 MATADORNETWORK.COM. USED WITH PERMISSION.

WHERE TO PUT-IN AND HOW TO ACQUIRE YOUR FLOATATION DEVICE. Put-in (start) at Barber Park, about 20 minutes east of downtown. Turn on Eckert Rd. (a right off Warm Springs or a left off Boise Ave. — both routes are popular) and follow it until you see the park.

Boise State University is on the opposite bank. If you’re floating around noon on a weekday, there’s a good chance the marching band is practicing on the famous Smurf Turf.

At the start, Epley’s Boise River Rentals rents tubes and rafts for $12-$55 for three hours, and has free air stations if you’ve brought your own.

The river water is shallow here, so maneuver your flotation device and hop in.

There are small islands in the river here, and the more adventurous go to the right, which has less room to avoid branches and leaves. I stay left to avoid getting stuck or, worse, pulled under.

STAY AFLOAT AND WATCH FOR WEIRS.

MAKE SURE YOU GET OUT BEFORE THE DIVERSION DAM.

Shortly after the start, an island splits the waterway. Stay to the left, as the right fork is much narrower and may not keep you afloat.

Keep the tube steady when you reach diversion weirs, mini-waterfalls that try to topple you out of your tube. It’s a mix of instinct and keeping the front of the raft or tube up.

I just learned to swim the day before my first float, and kept watching the little white dog on the raft ahead of me (pets are okay, if they have a lifejacket). She was shifting her center of gravity for each weir, and I remember thinking, “If she can do it without falling off, so can I.”

ENJOY THE LEISURELY RIDE. The first two miles are a chance to enjoy the 90° F sunshine and the views: sagebrushcovered foothills to the right, creepy giant herons’ nests high in the trees to the left.

The foothills give way to a golf course, where floater rest stops are an opportunity to throw away trash or use the restroom.

RIVER •

Wear a life vest, especially if you’re not a strong swimmer. (Kids should always wear a life vest.) It’ll give you peace of mind while going over the diversion weirs, and the last place you want to be if you can’t swim is in a river filled with drunk people (see rule above), especially if your tube pops.

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Steer left when you see the bright orange bridge, unless you enjoy getting soaked by the rowdy college kids cannonballing next to you.

Then begins the “Ribbon of Jewels” — city parks honoring famous local women.

The first is Municipal (not named after a woman), the former “hobo jungle” (named for the unemployed workers during the Depression). The riverbanks here are full of geese, loons, and two types of mallards.

Floating before noon or early in the evening increases chances of muskrat, fox, and doe with fawn sightings.

Once you’ve cleared the island and are floating under the old wood-and-iron railroad bridge, start shifting to the left. This is Ann Morrison Park, named after “The First Lady of Construction” — the wife of Henry Morrison, whose construction company was instrumental in building both Hoover Dam and The Kennedy Center.

There are two docks to the left, located on each side of the footbridge. You must take out here — a dangerous diversion dam is ahead, and people have drowned floating unsanctioned sections.

REWARD YOURSELF HEARTILY. Epley’s has a rental return point in Ann Morrison, and runs a $3 shuttle bus that can take floaters back to the start at Barber Park.

If you came with me, though, you’d have already parked a car full of coolers and barbecue supplies at Ann Morrison, and used the shuttle bus to get to the start in the first place. This means we’ll be immediately starting up the grill and refreshing our sundrained selves at the finish.

FOOD ALWAYS SEEMS TO TASTE BETTER IN A SWIMSUIT, DOESN’T IT? ABOUT THE AUTHOR:

Floating under the Broadway Bridge gets you into Julia Davis Park, the oldest park in Boise.

A former orchard named after one of the original citizens, it holds several museums and Zoo Boise. Quickly look to the right just past the Friendship Bridge to catch a glimpse of Julius the Giraffe eating some leaves.

Severina Gates may be a Boise native, but refuses to be considered a small town girl. Preferring long-term travel, Severina has spent 5 months in Brighton admiring British accents and a year in Örebro attempting the melodic qualities of Swedish. She currently lives in Boston, where she's trying wicked hard to keep her R's where they should be. Follow her @missgates.

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FITNESS

Healthy Magazine’s

THE 5 POUNDS CALENDAR

PICK YOUR MONTH AND INSERT THIS PLAN TO LOSE AT LEAST FIVE POUNDS No gym required, and no fitness fanaticism; it’s simple.

Quit watching the trendsetters and be one yourself. *This calendar is for those in decent physical condition who are looking to feel better and weigh a little less. As always, please consult your physician before you begin any new fitness or food plan.

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RULES

1. NO SODA 2. At least three workouts every Monday–Friday, even if the days get mixed up.

3. If you must replace a calendar meal with something else, eat some combination of foods included in the rest of the calendar.

Obviously it will be hard to follow this calendar exactly. Maybe you loathe boiled eggs, or you just forget to buy some stuff on the list, or you just don’t want to throw a baseball. If you don’t like a food, replace it with something else you see on the calendar. If you don’t like a workout, replace it with something else you see on the calendar, or some equivalent exercise. Of course this calendar doesn’t capture the broad scope of healthy foods and activities, so if you like rock climbing, do that instead of running, and if you love Asian food, eat a healthy curry instead of chicken and rice. The point of this calendar is to provide simple options that anyone can use for an entire month.

(*This calendar is for those in decent physical condition who are looking to feel better and weight a little less. Any weight loss endeavor should begin with a consultation with your doctor.)

1 Sunday

2 Monday

3 Tuesday

4 Wednesday

5 Thursday

6 Friday

7 Saturday

Breakfast: Oats, honey, berries, milk

Breakfast: Granola, milk, grapefruit

Breakfast: Cream of wheat, berries, milk

Breakfast: Yogurt, granola

Breakfast: Smoothie: oats, mango, honey, milk

Breakfast: Boiled eggs, toast, orange juice

Lunch: Roasted/baked squash with garlic, butter, bread

Lunch: Hummus, pita bread, carrots

Lunch: Cheat day! Eat out, but make sure you’re getting something from multiple food groups

Breakfast: Vegetable and cheese omelet, orange juice, toast

Lunch: Squash, butter, milk, wheat bread

Lunch: Salsa and corn chips

Lunch: Cheat meal! Pizza, but try one that isn’t from a chain

Dinner: Chicken, rice, zucchini Workout: Rest Snack: Dried mango

Dinner: Pork chops, potatoes, asparagus Workout: Pushups: 3×10 Run: 1.5 miles Plank: 3×40 seconds Snack: Apple sauce

Dinner: Fried/grilled chicken salad, vinaigrette dressing

Lunch: Crackers and cheese, plus some fruit

Dinner: Chicken, rice, zucchini

Dinner: Shrimp, pasta, red sauce, peas

Workout: Play catch with a friend

Workout: Body squats: 3×15 Jump rope: 10 minutes

Snack: Dried apricots

Snack: Edamame peas

Workout: Go for a 20-minute walk Snack: Mixed nuts

Dinner: Couscous, chicken, lemon, asparagus Workout: Pushups: 3×10 Run: 1.5 miles Plank: 3×40 seconds Snack: Carrots

Dinner: Salmon, rice, lemon, peas Workout: Go hiking, minimum of 2 miles Snack: Popcorn (easy on the salt and butter)

8 Sunday

9 Monday

10 Tuesday

11 Wednesday

12 Thursday

13 Friday

14 Saturday

Breakfast: Vegetable and cheese omelet, orange juice, toast

Breakfast: Yogurt, granola

Breakfast: Cream of wheat, berries, milk

Breakfast: Smoothie: oats, raspberries, honey, milk

Breakfast: Boiled eggs, toast, orange juice

Breakfast: Oats, honey, berries, milk

Breakfast: Smoothie: oats, raspberries, honey, milk

Lunch: Tomato soup, bread, celery

Lunch: PB&J sandwich on wheat bread, banana

Lunch: Squash, butter, milk, wheat bread

Lunch: Cheat day! Eat out, but make sure the meal is balanced

Lunch: Crackers and cheese

Lunch: Squash, butter, milk, wheat bread

Lunch: Cheat weekend! Hamburger, but easy on the greasy fries

Dinner: Chicken and asparagus

Dinner: Shrimp, pasta, red sauce

Dinner: Chicken, rice, zucchini

Dinner: Salmon, rice, asparagus

Dinner: Pork chops, potatoes, zucchini

Workout: Pushups: 3×12 Run: 2 miles Plank: 3×50 seconds

Workout: Go to a park and play (soccer, frisbee, jungle gym, swings, etc.)

Workout: Body squats: 3×20 Jump rope: 15 minutes Plank: 3×50 seconds

Workout: Pushups: 3×12 Run: 2.5 miles

Workout: Go bike riding, minimum of 6 miles

Snack: Almonds, dried apples

Snack: Carrots, banana

Snack: Bell pepper

15 Sunday

16 Monday

17 Tuesday

18 Wednesday

19 Thursday

20 Friday

21 Saturday

Breakfast: Fried potatoes, eggs, bacon, orange slices

Breakfast: Cream of wheat, blueberries, milk

Breakfast: Vegetable and cheese omelet, orange juice, toast

Breakfast: Smoothie: oats, mangos, honey, milk

Breakfast: Yogurt, granola

Breakfast: Boiled eggs, toast, grapefruit

Breakfast: Smoothie: oats, berries, honey, milk

Lunch: PB&J sandwich on wheat bread, banana

Lunch: Couscous, chicken, lemon, peas

Lunch: Cheat day! Eat out, but not fast food.

Lunch: Tomato soup, celery, bread

Lunch: Couscous, chicken, lemon, vegetables

Dinner: Shrimp, pasta, red sauce

Dinner: Fried/grilled chicken salad

Workout: Play catch for 30 minutes

Workout: Body squats: 3×25 Jump rope: 15 minutes Plank: 3×60 seconds

Workout: Soccer or badminton at the park

Workout: Pushups: 3×15 Run: 3 miles

Snack: Edamame peas

Snack: Almonds, orange

Snack: Apple sauce

Snack: Salsa and corn chips

Snack: Dried apples and Wheat Thins

24 Tuesday

25 Wednesday

26 Thursday

27 Friday

28 Saturday

Breakfast: Oats, honey, blueberries, milk

Breakfast: Vegetable and cheese omelet, grapefruit, toast

Breakfast: Yogurt, granola

Breakfast: Oats, honey, strawberries, milk

Lunch: Cheat meal! Go out to eat, but not to a burger joint.

Lunch: Salad with nuts and cheese.

Dinner: Pork chops, potatoes, asparagus Workout: Rest Snack: Cheat snack!

Brownies

Lunch: Salad with nuts and cheese.

Dinner: Salmon, rice, lemon, squash Workout: Rest Snack: Mixed nuts, plus something chocolate (you deserve it) 22 Sunday

Lunch: Tomato soup, celery and bread Dinner: Chicken, potatoes, asparagus Workout: Pushups: 3×15 Run: 2.5 miles Plank: 3×60 seconds Snack: Cashews and dried pineapple 23 Monday

Dinner: Chicken, rice, green beans

Breakfast: Breakfast: Breakfast: Eggs, toast, sausage, orange juice Cream of wheat, blackberries, milk Smoothie: oats, bananas, peanut butter, honey, milk Lunch: Lunch: Carrots, fruit, hummus, pita bread Lunch: Tomato soup, bread, celery Salsa and corn chips, some fruit Dinner: Dinner: Dinner: Chicken and asparagus Salmon, rice, lemon, squash Fried/grilled shrimp salad, tomatoes Workout: Workout: Pushups: 3×20 Rest Workout: Run: 3 miles Toss a Frisbee Plank: 3×70 seconds Snack: Cheat snack! Ice cream Snack: Snack: Banana, cashews Bell pepper 29 Sunday

30 Monday

Breakfast: Eggs, toast, bacon, orange juice

Breakfast: Oats, honey, blueberries, milk

Lunch: Tomato soup, celery, bread

Lunch: PB&J sandwich on wheat bread, banana

Dinner: Fried/grilled chicken salad, tomatoes Workout: Rest Snack: Hummus and pita bread

Dinner: Chicken, rice, zucchini Workout: Pushups: 3×25 Run: 4 miles Plank: 3×90 seconds Snack: Crackers, cheese, dried fruit

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Lunch: Couscous, chicken, lemon, vegetables Dinner: Chicken, rice, zucchini Workout: Body squats: 3×25 Jump rope: 20 minutes Plank: 3×70 seconds Snack: Dried apricots and mixed nuts

SHOPPING LIST BREAKFAST: 1 gal. Orange Juice 10 c. Oats 2 lbs. Granola 1 box Cream of Wheat Honey 4 Bananas 4 Oranges 2 Grapefruits 1 lb. Blueberries/raspberries/blackberries/ raspberries/strawberries 1 lb. Mangos (frozen) 4 gal. Milk ½ gal. Apple sauce 2 lbs. Potatoes 2 loaves wheat bread 1–2 dozen eggs

Dinner: Fried/grilled chicken salad Workout: Shoot hoops on a basketball court Snack: Edamame peas

Lunch: PB&J sandwich on wheat bread, banana Dinner: Pork chops, potatoes, asparagus

Snack: Apple sauces

Dinner: Chicken, rice, squash

Dinner: Chicken, rice, zucchini

Workout: Go for a walk

Workout: Pushups: 3×20 Run: 3.5 miles

Snack:

Snack:

Edamame peas and an orange

Snack: Salsa, corn chips

Dinner: Pork chops, potatoes, green beans Workout: Go swimming, minimum of 8 laps.

Dinner: Shrimp, pasta, red sauce, asparagus Workout: Go hiking, minimum of 4 miles Snack: Popcorn

Almonds, dried apples

*This is not a one-trip shopping list. Perishables will need to be purchased in increments every week. These are all the foods you’ll consume this month.

LUNCH: Squash (spaghetti, acorn or yellow) Tomato soup Corn chips (preferably low fat/ sodium content) Salsa Celery Jelly Peanut butter Crackers (preferably whole grain) ½ lb. Cheese (preferably low fat/ sodium content)

DINNER: 8-10 lbs. Chicken 2 lbs. Shrimp 2 lbs. Salmon 3 lbs. Pork 3 Zucchinis 2 Bell peppers 2 lbs. Rice 1 qt. Red sauce 2 Lemons 1 lb. Couscous 1 lb. Asparagus 1 lb. Peas/green beans (frozen) 2 Tomatoes Pasta Lettuce/spinach Vinaigrette dressing

SNACKS: Carrots Apple sauce 2 lbs. Mixed nuts/almonds/ cashews ½lb. Dried apricots ½lb. Dried mango ¼ lb. Dried pineapple 1 lb. Dried apples Hummus Pita bread Edamame peas Popcorn

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fi t n e ss|

To do and not do

13 THINGS

when first starting an exercise program.

BY NICK NILSSON

1 wait for the "perfect" time. 5 expect infomercial results.

DON'T

DON'T

There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.

2 take it slow when you begin.

DO

Rushing into an intensive training program when you are just starting out is sure to be overwhelming.

You'll have a much greater chance of sticking with it if you work into it gradually.

3 change everything at once.

DON'T

Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I recommend you start with an exercise program.

Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.

4 make a committment.

DO

One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.

26 HEALTHY IDAHO

I'm not going to say you won't see great results—you will. Just don't expect it to happen in 2 weeks.

6 learn as much as you can.

DO

Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!

7 think you must exercise 2 hours a day to see results.

DON'T

You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.

8 ask questions.

DO

I will readily admit I don’t know everything about exercise and fitness, even though I have a college degree in that subject.

9 work your muscles too hard.

DON'T

You will most likely make yourself so sore and you won't want to train anymore. Take it fairly easy for the first few session then gradually increase your intensity.

Healthy-Idaho.com

you need to buy all 11 feel the latest equipment.

DON'T

You can exercise without any equipment at all!

Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!

12 stretch and warm-up.

DO

Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.

up your favorite 13 give foods all at once.

DON'T

10 tell people your goals.

DO

A great way to make yourself focus on a certain food is to quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot?

Chances are, yes. Treat yourself now and again. It will keep you from stressing and binging later.

©Diego Cervo, Eduard Stelmakh, Piksel | Dreamstime.com

One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.

Nick Nilsson has a degree in Physical Education and Psychology and is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus “ and “The Best Abdominal Exercises You’ve Never Heard Of”.

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SUMMER 2018

27

HEALTHY MAGAZINE | Advisor Client Content

ThermiVa

The Game Changing Treatment for Women

Have you heard about this revolutionary treatment recently featured on The Dr. Oz Show? It's a treatment for women that will seriously change your life! Say hello to your new best friend, ThermiVa. ThermiVa is a non-surgical vaginal rejuvenation treatment.

For many women, childbirth, genetics, age or a combination of all three can change their vaginal anatomy. These changes are often unwelcome and can cause discomfort, both in day-to-day life and sexually. Thankfully there are ways to combat this problem through vaginal rejuvenation. ThermiVa is one of the most effective treatments currently available. The best part?

ThermiVa is completely pain free and non-surgical.

There is no recovery time with ThermiVa. It's the perfect lunch time treatment! One of the best parts about ThermiVa is how easy the treatments are. You don't have to interrupt your life with expensive surgery and downtime! Who has time for that? Want to exercise afterwards? Go for it. Have sex? Sure!

ThermiVa Benefits: -

Treats Urinary Incontinence Improves Postpartum Recovery Increases Moisture & Tightness Faster Postpartum Recovery Time Improved Sexual Wellness Post Menopausal Wellness

How does ThermiVa work?

A small, slender wand (similar to ones used in transvaginal ultrasounds during the beginning of pregnancy) is used to provide a temperaturecontrolled radiofrequency directly to the inner vaginal tissue and the outer labias. Treatments are extremely comfortable and quick. It takes about 30 minutes total, fifteen minutes for the inner vaginal tissues and fifteen minutes for the outer vaginal area.

How Many ThermiVa Treatments Do You Need?

For optimal results we suggest a series of 3 treatments. We recommended that women come in for one treatment a month for three months.

From that point forward, some may need one treatment a year just for maintenance.

If you have questions about ThermiVa or would like to learn more visit SilkTouchMedSpa.com or call us at 208-939-3110 to for a complimentary consulation. Ready to get started? This summer save up to $900 on your Thermiva treatment at Silk Touch. *All Thermiva treatments are performed by our female staff members.

Is Everyone A ThermiVA candidate?

The only contraindications to getting ThermiVa include pregnancy, active STD, urinary tract infection and patients with a cardiac device e.g. pacemaker/ defibrillator/ mechanical valves.

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28 HEALTHY IDAHO

208.939.3110 SilkTouchMedSpa.com BRIAN KERR, MD

SUMMER 2018 Healthy-Idaho.com

9

I’M NOT HAVING A BABY; I DON’T NEED A MIDWIFE? I’m NOT do having a baby; I don’t need a Midwives so much more than just deliver babies!

We want to be your trusted health midwife?

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f physiciandecreased rates. Most states alsosavings, mandate private insurance costs, increased and improved client satisfaction. ursement forFacebook.com/HealthyIdaho midwifery services.

6

HEALTHY IDAHO

To read more about these services and our practice, visit: www.nampaobgyn.com (208) 468-9400 To read more andcompanies. our practice, visit: * Weabout acceptthese mostservices insurance www.nampaobgyn.com (208) 468-9400 most insurance companies.

Gary* WeN accept Gregerson, MD, OB/GYN

Delivering Saint Alphonsus and St. Luke’s GaryatN both Gregerson, MD, OB/GYN SUMMER Delivering at both Saint Alphonsus and St. 2018 Luke’s 29

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CoolSculpting uses extreme cold to destroy some of the treated tissue over a period of 3 to 6 months – CoolSculpting.com

Measurable Results Within a Few Months The most dramatic results are usually seen between one and three months – CoolSculpting.com Patients seen two months after treatment with CoolSculpting had lost 39.6cc of fat – Lasers Surg Med. February 2014: 46(2); 75-80. doi:10.1002/ lsm.22207 The CoolSculpting fat-freezing procedure actually reduces the number of fat cells in treated areas by about 20-25% – CoolSculpting.com

Side Effects and Adverse Outcomes Following the procedure, typical side effects include temporary redness, swelling, blanching, bruising, firmness, tingling, stinging, tenderness, cramping, aching, itching or skin sensitivety – CoolSculpting.com Reported side effects are pain (including long-term), umbilical hernia, gaining fat, enlargement of fat, stretch marks, prolapsed bladder, uterus and rectum, paradocxical adipose hyperplasia, inflammatory colonitis and deep vein trhombosis – FDA.gov

UltraSlim uses non-destructive photonic energy to stimulate the treated tissue to effect lipolysis, immediate fat reduction and/or skin rejuvenation – WardPhotonics.com

Measurable Results Are Immediate In clinical trials, patients immediately lost an average of 3.5” combined from the waist, hips and thighs while at each treatment visit, and 98% of those patients lost more than 2”. Patients lost an average of 1.6 liters (1600cc) of fat at the treatment visit (immediate losses of 717cc to 4.6 liters) – ClinicalTrials.gov NCT02867150 In Vivo studies show that abdominal fat thickness was immediately reduced by 33% with one 8-minute UltraSlim treatment – WardPhotonics.com

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