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Living Healthy March 2013 An Idaho Statesman publication
52 ways to lose one pound a week You’ll be a healthier, happier you
Get screened for colon cancer 8 March is Colorectal Cancer Awareness Month Salmon is a heart-healthy entree Try this recipe for a tasty treat
Say goodbye to the big plate And hello to making better food choices
Pamper yourself and your skin Some treatments you can make at home
Feeling tethered to technology? Put down the phone and connect for real
Five things to learn from gym rats Rest time, exercise logs and more
Walk your way to fitness 18 And celebrate Boise’s sesquicentennial, too! Start the day off right with breakfast Some healthy, easy ways to get going
Treasure Valley health news Hospitals and other groups share updates
Photos from the Valentine’s Dash It was a day of showing love for exercise
On the cover: Ali Hardy, left, helped organize a walking group in conjunction with the Walk 150 program. She walks with Melissa Cole and Dekan, 10 months, center. Story, page 18 Photo by KATHERINE JONES / email@example.com
How to reach us at the Idaho Statesman
ADVERTISING OPPORTUNITIES: Linda Erickson at 377-6290 or firstname.lastname@example.org EDITORIAL CONTENT: Holly Anderson at 377-6435 email@example.com The next issue of Living Healthy will publish May 11.
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CHRIS BUTLER / Idaho Statesman file
ways to a better you Ditch the diets, the ‘all-or-nothing’ mentality and the ‘no-pain, no-gain’ fitness goals. Use common sense to eat less junk food, move more — and have fun doing it.
BY RENE LYNCH
LOS ANGELES TIMES
Remember what it was like when you were a kid and you thought nothing of playing tag for hours on end? That spirit still lives. You just need to wake it up. Maybe with a high-energy Zumba workout or Shaun T’s “Hip Hop Abs,” done in the privacy of your own home. Or by walking your dog while listening to a Dan Brown thriller. Instead of embarking on yet another diet, why not try to lose roughly one pound a week by creating a modest 500-calorie deficit each day. That’s easily accomplished by slashing about 250 calories from your diet (the equivalent of five Oreos) and burning about 250 calories through exercise, such as a brisk two-tothree-mile walk. You can do that, easy. Here are 52 tips (one for each week of a year), but we know we’re just scratching the surface. Let’s get started, shall we? 4
You “work” all week. No wonder you don’t want to “work” out. Find a way to move more and have fun doing it. Take a Zumba class. (Many studios will let you take your first class free.) Even if you never go back, it will redefine your definition of exercise.
You know that lazy, sluggish feeling you get when you drink alcohol? That’s your metabolism slowing to a halt.
Adopt an avatar. James Bond? Lara Croft? Put it in charge of slaying your food cravings. Or pretend you’re the Terminator and someone is standing between you and your workout.
Buy a pedometer. (We love the Omron HJ112 Pocket Pedometer). Slowly work your way up to 10,000 to 15,000 steps a day. Parents can make it a game with kids: The person with the most steps for the day gets out of dish duty or earns more console time.
Gardening and heavy-duty housework, like cleaning out the garage, do count.
Write a loooong list of all the fun, sexy, sassy reasons you want to achieve your fitness goals. (”I want to rock a bikini!” “I want
biceps worthy of the cover of Men’s Health.”) Make copies of that list and stash them everywhere. Your wallet. Your car. Your kitchen. Review when weakness strikes.
Recognize: Six packs are made in the kitchen, not the gym. If you have only 30 minutes, you’re better off using that time to prep the following day’s breakfast and lunch than working out. That’s right. We just gave you an excuse to skip a workout, but only if you use that time wisely.
Jump on the boutique gym bandwagon. Try a funky, fun fitness haven where the low-impact, calorie-torching workout happens in a room full of cutting-edge elliptical machines. The classes fly by.
Eat all the raw, nonstarchy vegetables you can stand.
Exercise while doing household chores. Put in a load of laundry before you press “play” on a fitness DVD, and pause partway through to make the washer-to-dryer transfer. Or plan dinner around a casserole that bakes while you work out in the living room. CONTINUED ON PAGE 6
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CONTINUED FROM PAGE 4
Give up extreme thinking. Don’t give up chocolate. How about: Give up bingeing on chocolate and instead resolve to enjoy it in moderation.
Ask yourself a magic question: “How can I reach my health and fitness goals and enjoy the process?” You don’t need to answer the question. Let your brain percolate on it. (Credit motivational guru Tony Robbins.)
Got a tablet? Download a movie and prop it on a treadmill at the gym. The average movie should get you through four 30-minute walks.
Stop trying to be Julia Child come dinner time. Store-bought rotisserie chicken + bagged salad equals dinner. A corn tortilla quesadilla + bagged salad equals dinner. A grilled steak + bagged salad equals dinner.
Use social media. Find fitness fanatics to follow and draft off their enthusiasm to bolster your resolve. Use Twitter to announce goals; ask followers to hold you accountable.
Find more ways to move at work. Stand at your desk or while you’re on the phone. Instead of a stuffy meeting room, chat with a colleague during a brief walk.
Home-workout DVDs can get expensive. Band together with some like-minded (and trustworthy) friends or co-workers: Invest in a few DVDs and swap them every month to keep things interesting.
You absolutely, positively have no time to work out? How about a 10-minute walk — five minutes in one direction, then turn around — in the morning, at noon and when you get home at night? Be careful, though. You just might inspire yourself.
Register to walk a half marathon. You can download free training programs online.
Don’t you wish someone would pay you to get in shape? Pay yourself. Put $5 in a jar every time you work out or every time you bring a healthful, delicious lunch to work. If you work out three times a week and take lunch two times a week, you’ll be sitting on at least $1,000 come the 2013 holiday-shopping season.
Your two best fitness buddies: Your kids and your dog. Walk to parks and just have fun. Kick a soccer ball around. Play Frisbee. Tag. Fly a kite. You won’t just burn calories, you’ll model healthful habits for your kids.
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Playing tourist in your hometown — crawling museums, hiking scenic trails — is a blissful way to add steps to your pedometer. Earn your dessert. Craving ice cream? Make it a single scoop that comes at the halfway point of a four-mile round-trip walk.
Create a private Daily Mugshot account (dailymugshot.com) and commit to taking a picture of yourself every day. (Men go shirtless, women in a sports bra.) Take a spin through the photos when you need encouragement. Just imagine the photo gallery at year’s end.
Our lives are filled with more stresses and demands than ever. Sad but true, food is one enjoyable thing we can do for ourselves each day. Find a healthy way to bring more joy into your life.
Read fitness magazines that will inspire you with new workouts (and not depress you with ridiculously skinny models). Scour the Web for fitness blogs written by people like you, and bookmark them. The next time you feel like skipping a workout, tap into that community for motivation.
Parents: You do more for your kids than for yourself. Use that to your advantage! When you find yourself reaching for a doughnut, think of your kids: Do you want to saddle them with an obese, Type 2 diabetic mom or dad? That’s right. Step away from the doughnut.
Do some year-end, rear-end projections. If you slash your Oreo consumption in half from eight cookies a week to four, you’ll save more than 11,000 calories and lose nearly 4 pounds.
If you have a salad bar at work, use it. Bring a protein from home — grilled chicken, hard-boiled eggs, tuna — and drop it onto some salad bar greens.
Many people plan weekday meals and go wild over the weekend. Plan weekend meals, too. If you are meeting friends for a celebratory dinner on Saturday night, make sure the rest of your weekend meals stick to your program.
Let co-workers take the elevator. You take the stairs. (Pretty soon they’ll be following you.)
Keep a food journal, but don’t beat yourself up about the findings. Instead, like a detective, use the journal to spot bad habits and find a way to gently correct them.
Do not skip meals. Ever. If you miss breakfast, there’s a good chance you will end up overeating at some point during the day. Prepare for the apocalypse. Have healthful snacks, such as almonds or beef jerky, in your desk drawer. In your glove compartment. In your purse. In your gym bag.
Supermarket survival tips: Just don’t buy it and don’t shop hungry. If you don’t put it in your cart, you can’t devour it at 3 a.m. And how many times have you purchased chips and scarfed half of them before you pulled the car into the driveway? (Or is that just me?)
When you hear the candy dish at work calling you, ask yourself, “Will that get me closer to my goals?”
One personal trick: I like to download books, especially thrillers and mysteries. But I have a rule: I cannot listen unless I am walking the dog. I’m so eager to find out what happens next that, more often than not, the dog gets a three-mile walk.
Get a good night’s rest. You are more likely to make poor food choices and skip workouts when you’re tired and cranky. Plus, your body needs the rest when it’s worked out regularly.
Most Americans eat 250 to 300 grams of carbohydrates a day, the equivalent of 1,000 to 1,200 calories. The national Institute of Medicine recommends 130 grams. Look for small, easy ways to cut carbs. Eat the burger with half the bun. Scoop up hummus with cucumber slices.
When you splurge, splurge smart. Example: Those stale, store-bought cookies at the holiday party? Not worth it. Homemade holiday cookies from Mom? Enjoy in moderation.
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Don’t drink your calories. Reach for water instead of sugary drinks. Find ways to relieve stress that do not involve food. Pray. Meditate. Exercise.
Take small, steady steps toward slashing your diet of processed food. Read the labels of anything you’re considering buying. If you see ingredients you cannot pronounce, or lots of sweeteners, put it down and walk away.
Sugar makes you want more sugar. That has nothing to do with self-control. You’re not weak. You’re human. And ask yourself: Do you want to control what you eat, or do you want what you eat to control you?
Get mad. Get mad at all the ads that bombard you with enticements to eat and drink yourself silly. Get in the habit of noticing those cues, and come up with a mantra to silently repeat to yourself when you see them, such as, “I am not a billy goat. I don’t eat trash.”
What’s your favorite music? That’s what you should be working out to. Turn down the volume on the fitness DVD and work out to your own score.
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If you don’t like running and weights, don’t do them. A perfectly good fitness regimen can revolve around yoga. Would you like someone to scare you into eating fewer carbs? Read “Wheat Belly” by Dr. William Davis.
If you do a lot of casual or fast-food dining, read the calorie counts. Instant appetite suppressant. If you tend to watch too much TV, make a deal with yourself: no screen time till the workout is done. Consider your routines. How can you fit in some “flash fitness”? Can you ride your bike to work one day a week? Get your vegetables during a stroll around the farmers market?
Realize that maybe the real reason you eat too much junk food is because … you’re normal.
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Best prevention for colon cancer?
GET SCREENED C
hoans were diagnosed with olon cancer is the colon cancer and more than second leading cause of 1,000 died from the disease. cancer death in Idaho, The lifetime risk of developbut that would change if ing colorectal cancer is about screening were a priority. 1 in 20 among Idaho men and Almost all colon cancers only slightly less among start as a precancerous polyp women. If everyone age without symptoms. ScreenPublic health 50 and older were screened ing tests are the best way to find these growths and deELKE SHAW-TULLOCH regularly, as many as 60 percent of deaths from colorectect cancer in its early, more Special to Living Healthy tal cancer could be avoided. treatable stages. If polyps are Everyone who is 50 or older found and removed, colon â€” whether you are a man or a woman, and cancer can be prevented. no matter what part of the state you live in Idahoans seem to be getting the idea â€” should get screened. Being 50 or older that being screened is the best prevention. In 2004, only 38 percent of Idahoans age 50 puts you at increased risk for developing the disease. If youâ€™re obese, physically inor older had been screened for colon canactive or if you smoke, your risk increases. cer. In 2010, that improved to 55 percent. People with a close family history of colon Still, too many Idahoans have not been cancer are at higher risk and should talk to screened and risk being diagnosed in the their health care providers before they later stages of colon cancer. turn 50 about when to be screened. From 2005 to 2010, nearly 3,000 Ida-
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Tests include colonoscopy, sigmoidoscopy and stool-sample kits. Talk to your health care provider to decide what option is best for you. The tests arenâ€™t as scary as they sound â€” and having one of them just might save your life.
TIPS FOR A HEALTHY COLON Most of the things that help your entire body stay healthy will help your colon stay healthy, too. Here are four basics of colon health, along with tips for incorporating them into your everyday life. 1. FIBER: Fiber, especially insoluble fiber, is good for your colon because it stays mostly intact during the digestive process. That allows insoluble fiber to push things along, speeding up the movement of material out of the colon. Vegetables, fruits, whole grains, nuts and seeds have insoluble fiber. Vegetables in the cabbage family (cruciferous vegetables) such as broccoli, cauliflower, brussel sprouts and cabbage
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TESTING KITS AVAILABLE March is Colorectal Cancer Awareness Month, making it a great time to talk with your health care provider to decide which test is right for you. A limited number of free colon disease screening kits are available by calling the Idaho CareLine at 211. The test kit allows you to test for some of the warning signs of colon cancer in the privacy of your home. Get more information by calling the Idaho CareLine at 211 or 1-800-926-2588. Or go online to www.idahocareline.org.
contain compounds in addition to fiber that may protect against colorectal cancer. Tip: Try a new vegetable or fruit or maybe one you haven’t had for a while. You just might find a new fiber-friendly addition to your diet. 2. FLUIDS: What and how much you drink helps determine the consistency of your bowel movements. Drinking water and other decaffeinated fluids can help stools be soft and easy to pass. Alcohol consumption may increase your risk of colorectal cancer, so if you drink alcohol, keep it to no more than two drinks per day for men and one drink per day for women. Tip: Get a water bottle. Set a goal for how many glasses or bottles of water you will drink by noon or by the end of the work day. 3. PROBIOTICS AND PREBIOTICS: Certain foods contain probiotics, helpful living microbes, or prebiotics, compounds that assist helpful microbe growth. Because the colon is full of microbes that help it do its job, eating these foods may help your colon maintain a healthy balance of microbes. Probiotics are found in fermented foods such as yogurt, miso, kim chi and sauerkraut. Prebiotics are found in onions, garlic, bananas, berries, greens, asparagus, legumes and oats. Tip: Make a smoothie for breakfast or dessert. Yogurt, bananas and berries taste good and may be a treat to your colon’s healthy microbes as well. 4. PHYSICAL ACTIVITY: Exercise also helps our colon function well and can help prevent colorectal cancer. Different types of physical activity can help, so find an activity you enjoy. Tip: Take 10 minutes (or more, I won’t stop you) today to stretch, walk, jog, do a workout video or any physical activity.
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Your heart will love it, and so will your tummy BY ELAINE GORDON
SPECIAL TO THE WASHINGTON POST
There is no better time than now to start thinking about how your lifestyle might be impacting your risk for heart disease, America’s No. 1 killer. The good news is that many of the risk factors are within your control. According to the Academy of Nutrition and Dietetics, you can decrease your risk for heart disease and prevent current heart disease from worsening by quitting smoking, managing stress, reducing your blood pressure and cholesterol, exercising regularly, maintaining a healthy weight and reducing abdominal fat. The Department of Health and Human Services Dietary Guidelines for Americans recommend you follow these suggestions to lower your risk of heart disease: Æ Balance calories with physical activity to manage weight. Æ Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free or low-fat dairy products and seafood. Æ Consume fewer foods with salt, saturated fats, trans fat, cholesterol, added sugars and refined grains.
A HEART-HEALTHY RECIPE To kick-start a heart-healthy diet, try this delicious and beneficial recipe featuring salmon and walnuts, which both contain omega-3 essential fatty acids. Omega-3s could lower your overall risk of heart disease, according to the Academy of Nutrition and Dietetics. An added bonus: Omega-3s also reduce joint pain and improve brain function and development. This recipe is prepared by baking the fish, which is a great cooking technique if you want to avoid extra fat.
WHY SALMON? The U.S. Agriculture Department recommends consuming a variety of seafood twice a week (about eight ounces per week) to help prevent heart disease. Specifically, you should aim to include fish that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlantic and Pacific mackerel, herring and sardines.
WHY WALNUTS? Walnuts also promote heart health: They contain omega-3 fatty acids, help lower cholesterol and are a good source of magnesium, which can lower blood pressure. They make for a great snack any time of day because they help you feel full and can control blood sugar levels. Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthful-recipe site EatingbyElaine.com. 10
4 servings. This elegant entree earns a flavor boost from its sweet-tangy glaze and savory walnut crust. Serve with your favorite vegetable and a whole-grain side, such as asparagus and brown rice. 1/2 cup raw unsalted walnut halves 1 tablespoon honey 1 tablespoon Dijon-style mustard 1/8 teaspoon sea salt 1/4 teaspoon freshly ground black pepper Four 6-ounce skin-on, center-cut salmon fillets, 3/4- to 1-inch thick
Pulse the walnuts in a mini food processor until finely chopped. Spread them on a plate. Preheat the oven to 375 degrees. Use nonstick cooking oil spray to grease a baking dish large enough to hold the salmon fillets in a single layer. Whisk together the honey, mustard, salt and pepper in a small bowl. Brush the tops and sides of the fillets with the mixture, using all of it. Use tongs or your hands to press the top of each fillet onto the plate of walnuts, making sure to coat the top evenly and completely. As you work, arrange each coated fillet in the baking dish, skin side down. Bake for 10 to 12 minutes or to the desired degree of doneness. Serve warm. NUTRITION Per serving: 330 calories, 36 g protein, 4 g carbohydrates, 19 g fat, 3 g saturated fat, 95 mg cholesterol, 190 mg sodium, 0 g dietary fiber, 2 g sugar.
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whole-wheat crackers, nuts, arch is National Nutrifresh or dried fruit, granola tion Month, and this bars and canned tuna in a year, the Idaho Acadedesk drawer or suitcase, so my of Nutrition and Dietetics that you are sure to not skip encourages everyone to “Eat meals. When dining out, Right, Your Way, Every Day.” avoid batter-fried, pan-fried, Eating healthy is much buttered, creamed, crispy simpler than people make it Nutrition and breaded. Choose instead out to be, and it doesn’t mean baked, braised, broiled, you have to give up your SEANNE SAFAII grilled, poached, roasted and favorite foods. The foods that Special to Living Healthy steamed entrees. Order the you love should be included regular or child-size portion. in a healthful eating plan. Order special requests: For example, ask The key, of course, is moderation and for a baked potato or a side salad instead of physical activity. There is no one-size fits the fries. Limit the amount of alcohol you all when it comes to planning healthy drink. Beer has an average of 140 calories, meals. But one thing is for sure, one of the while wine and liquors have about simplest ways to eat right is to use your 100 calories per serving. Blended drinks plate to guide you. Plates have become larger and larger over the years, which sub- can have up to 500 calories per serving. Try splitting your order or take half of it liminally encourage us to eat more. Bigger is certainly more enticing when it comes to home. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, pepdevouring the foods we love. pers and other vegetables. Here are four rules for plate-savvy planSpecial tips for busy families: Keep your ning. freezer well stocked with frozen vegetables to add to quick meals, already prepared soups or favorite recipes. This not only boosts their nutrient value but helps you fill up half of that plate. Choose ingredients that you can use for more than one meal. For example, grilled chicken can be used the next day in chicken salad or chicken fajitas. Make use of your blender for healthful smoothies on the go. And be sure to keep healthful snacks in the glove compartment of the car for in-between meal times. Special tips for vegetarians: Keep plenty of nutrient-rich beans on hand for great sources of protein. They can easily be added to salads, vegetable dishes and tortillas or wraps. Special tips for seniors: Good nutrition helps you live longer and stronger. Sharpen the mind and body by choosing brightly 1. Be sure that your plate is no larger colored fruit, leafy veggies, fish and nuts than 9 inches. packed with omega-3 fatty acids. 2. Make sure half of your plate is filled Whatever your lifestyle, consider with vegetables and/or fruit. setting yourself up for success by working 3. Make your portions of grains and prowith a registered dietitian to develop a tein about the size of a deck of cards. personalized eating plan that fits your 4. Add fat-free or low-fat (1 percent) unique nutritional needs and tastes. milk, or drink water or calorie-free beverFind out more at eatrightidaho.org. ages instead of sugary drinks. Whether you are a vegetarian, a busy parent, a jet-setting executive or a senior, Dr. SeAnne Safaii is registered dietitian and assistant it’s important to use some simple strateprofessor of dietetics at the University of Idaho. She gies to ensure that your diet is enjoyable also is president-elect for the Idaho Academy of and includes foods you love. Nutrition and Dietetics. She has worked in both Special tips for busy executives: Keep public health and in acute care as a dietitian.
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Check the pantry for skin-care magic T
here is nothing a woman EXFOLIATE loves — and needs — Æ Use freshly cut lemons more than a relaxing or grapefruits for exfoliation. afternoon at the spa. But The vitamin C and acidic there are times when you combination that comes natcan’t drop everything to go urally from the fruit will pamper yourself or when you slough off old, dry skin. want to treat yourself Æ To make your own sugar Skin care between spa visits. scrub, mix one cup olive or With my schedule, I have ROSHAN ROGHANI coconut oil with one cup of turned to a lot of simple, DIY sugar and one cup of raw oatSpecial to Living Healthy treatments. Looking great meal. You can add chocolate doesn’t have to be an expenslivers, too, for a luxurious sive, time-consuming feat. When I was scent. Another personal favorite: Mix vitagrowing up, my mom was always so busy min E serum (you can squeeze it out of that she rarely took time for herself. When vitamin E tabs) with sugar until you form a she did, however, it was absolute magic. paste. This exfoliator is great because of Maybe it was her creative side, or the fact the added vitamin E kick and can be used she is in the skin-care “biz” and knows the all over your body. If you are in the market trade secrets, but I remember her making for a quality, locally made scrub, try Plum amazing scrubs and masks out of the most Hill Pure Body Essentials, out of Eagle random things in our pantry. If I had even (www.plumhill.net). Plum Hill’s Island the slightest hint of acne, by the time she Woods Sugar Scrub is to die for. was done, it was gone. Everything she did worked well, and was quick and easy. MOISTURIZE Home remedies can’t take the place of a Try using olive oil on your skin and hair micro-treatment or spa-certified chemical once a week. In the winter, I use olive oil on peel, but they are great pick-me-ups to my skin rather than night cream because of maintain yourself and replace the boring its strong ability to moisturize without day-to-day routine. leaving buildup and clogging pores.
If you have extra dry skin, like mine, try a body butter with sweet almond oil and shea butter. Camille Beckman makes extrarich body butter locally in more than 17 fragrances. There’s also an unscented version (www.camillebeckman.com).
OPEN YOUR PORES AND INCREASE HYDRATION Put a drop or two of essential oil in boiling water, and steam your face over the pot with a towel draped over your head to direct the steam. Be sure to move from the steam if the heat becomes overpowering. This will increase circulation in your skin, add needed hydration and open up your pores.
MAKE YOUR OWN TONER, FACE MASKS Æ You can create toner by boiling rose petals in water. Put your concoction in a sanitary bottle for a natural, calming toner. Æ Yogurt is great for soothing the skin. You can use it on its own, with egg whites or with oatmeal and olive oil for optimal results. To make the egg-white mask, mix two egg whites with one cup of yogurt. For the oatmeal mask, mix one cup oatmeal with one cup of yogurt and two tablespoons of olive oil. Æ For acne and acne-prone skin, baking
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soda works wonders. Mix a little baking soda with a little water until it forms a paste and rub it all over your face. Leave on for 10 to 30 minutes and rinse off.
ENJOY AN AT-HOME HAIR MASK Æ Coconut oil also has been proven to moisturize the hair and boost the properties that create shine. Shampoo your hair, towel dry, and then apply coconut oil all over. You can let it sit for however long you like. For an extra seal-in, use the hair dryer for a few minutes to let the hair follicles open. When you’re ready, rinse out and condition. Æ Mix an avocado, 2 tablespoons of olive oil, an egg and 2 tablespoons of mayo in a bowl. Rinse your hair with apple cider vinegar to get off the dead skin, then run the mask evenly through your hair and leave on for 30 minutes to 4 hours (depending on the weakness of your hair). Rinse and follow with a moisturizing conditioner. Use once a week for best results.
RELAX THE ACHY BODY AND FEET Æ Using traditional epsom salt, mix a cup into warm/hot water with a teaspoon of lavender oil. The lavender will soothe your mind while the epsom salt works hard to release muscle tension. Æ To relax your feet, try mixing 1 tablespoon of coffee grounds, some salt, one tablespoon of ground vanilla beans and 1/4 cup of olive oil in a bowl. Pour the mixture in a big bowl of hot water and put your feet in to soak for ten minutes. Use the scrub in the bowl to rub off any old, grimy skin then dry off, slather your feet in some foot treatment, and cover with warm socks. Remember to always love your body and take time for yourself. You wouldn’t let your car run without oil, so why let your body run without love? In the words of the beautiful Audrey Hepburn: “I believe in manicures. I believe in overdressing. I believe in primping at leisure and wearing lipstick. I believe in pink. I believe happy girls are the prettiest girls. I believe that tomorrow is another day, and … I believe in miracles.” Growing up in the personal-care industry, Roshan Roghani has experience in various cosmetic fields, from product development to merchandising. She is the director of exports at Camille Beckman in Eagle.
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0309-LivingHealthy-14,15-Techtied_living healthy 3/1/13 1:47 PM Page 14
Put your cellphone down: Not forever. Just for a minute. BY ALEXIA ELEJALDE-RUIZ CHICAGO TRIBUNE
Cellphones, for many people, have morphed into an extra appendage, always within reach except for that time you accidentally left it at home and suffered a minor panic attack. Our constant connectedness has its benefits — it’s hard to imagine a time without a smartphone’s instantaneous Google search. A useless trivia dispute would simply have to go unresolved. But when people can’t get through dinner without responding to their phone’s pings, or they avoid vacations for fear of being somewhere without cell reception, or they so restlessly check their Facebook and Twitter feeds that they walk blindly into traffic — it may be a sign that the white-knuckled grip people have on their phones is actually the phones’ grip on them. Some experts caution about the hazards of cellphone overload. Dr. Elias Aboujaoude, a Stanford University psychiatrist and the author of “Virtually You: The Dangerous Powers of the e-Personality,” said people “lose the ability to be in the moment” when they’re bombarded by messages that make them feel compelled to react. He gets patients showing signs of distractibility and attention deficit disorder who wonder if their compulsive phonechecking is to blame. “It’s hard to go from updating your status to reading ‘War and Peace,’ ” Aboujaoude said. Daniel Sieberg, a former science and technology reporter, wrote the book “The Digital Diet: The 4-Step Plan to Break Your Tech Addiction and Regain Balance in Your Life” after his reliance on gadgets hurt his relationships with his friends and family and left him feeling distracted, disconnected and isolated. Now the leader of media outreach at Google, Sieberg said he’s more grounded and productive since becoming intentional about his digital consumption. People need to recognize the good and bad of cellphones and make conscious choices about when and how much they use their devices, said Nancy Baym, author of “Personal Connections in the Digital Age” and a principal 14
researcher at Microsoft Research. Baym co-authored a study that found cellphones made people feel closer to their closest friends, but also made them feel “trapped” or as if they were “on a leash,” because there’s an expectation of constantly being available and announcing your whereabouts. A frank discussion with your friends about what role your phone plays in your life could help. Even the most tech-savvy folks practice moderation. Duke University professor Cathy Davidson, who is on the board of Mozilla, the software company behind Firefox, said her peers will
take a full month off from technology when they go on vacation, not just unplugging from their machines but also advising people that correspondence sent during that time will not be acknowledged. “The point of technology is that you should control it; it shouldn’t control you,” said Davidson, author of “Now You See It: How the Brain Science of Attention Will Transform the Way We Live, Work and Learn.”
0309-LivingHealthy-14,15-Techtied_living healthy 3/1/13 1:47 PM Page 15
Think you can handle it?
If less than 20 seconds pass before you itch to take another look at your phone, you may benefit from a digital diet. Here are 14 exercises to help you practice phone restraint:
Charge your phone outside of your bedroom so you don’t plunge into the digital stream as soon as you open your eyes, said Daniel Sieberg, author of “The Digital Diet.”
Don’t check your work email until you get to work. Remember when work was the only place you could check it? The company survived then, and it will continue to survive.
Keep your phone off the table during meals so that you’re not interrupted or tempted to fiddle with it, Sieberg said.
Play “phone stack” when dining with friends to give everyone a financial incentive to focus on the flesh-and-blood humans in front of them. Here’s how: Everyone puts their phones on the table, face down, stacked one on top of the other. The first person to grab his or her phone has to pick up the whole tab.
Experience something first, post about it later, Sieberg said. Interrupting the activity you’re engaged in to tweet or post photos of said activity distracts from your enjoyment of the experience — especially when you then keep checking to see if anyone has commented. Wait until later to post. It will still have happened.
When you compose your out-of-office reply for a vacation, say that any correspondence sent during that time will self-destruct; if it’s important, people will just have to contact you upon your return.
Leave your phone behind when you go on a walk or to the gym or take a lunch break or any other time you don’t really need it. Recognize the fact that you have survived without it upon your return.
Log out of Facebook every time you close the page, suggests Nancy Baym, author of “Personal Connections in the Digital Age.” Just having the extra step of logging on each time you pull up Facebook can make you reconsider whether it’s really what you want to do.
Establish “tech breaks” during which you spend a minute or two catching up on your virtual social connections before turning your phone on silent and placing it face down, suggests research psychologist Larry Rosen. Wait
15 minutes before you allow yourself to look at your phone again (set an alarm). As you become accustomed to letting it sit, lengthen the time between tech breaks.
Take 10 minutes out of each hour or two to put away your technology, and do something that neuroscientists have found calms the brain, Rosen said. Look at nature, listen to music, exercise, talk live to a friend, meditate.
Abstain from automatically whipping out your phone any moment you find yourself alone. Instead, take in the scene around you. Strike up a conversation with a stranger. Think deep thoughts.
Only look at your phone when you’re not engaged in another task — not while you’re walking, not while you’re driving, not while you’re paying for your coffee, not while you’re in the middle of a conversation.
Put your phone in the trunk while you drive.
Keep your phone on silent. When you happen to look at it later, you can see what you missed. iPhone users can also use the new “Do Not Disturb” feature that quiets incoming calls or messages for a designated period of time while allowing certain “favorite” contacts to ring through.
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0309-LivingHealthy-16,17-core_living healthy 3/1/13 2:26 PM Page 16
5 things you can learn from a gym rat
BY EMILY G. W. CHAU FITBIE.COM
You may scoff at the meathead who’s angling to become the next cast member of “Jersey Shore” or at the cardio bunny who’s always hogging the treadmill, but these dedicated gym-goers know a thing or two about working out. For all their eye roll-inducing behaviors, the exerciseobsessed are, if anything, efficient, consistent and cut. Luckily, you can cherry-pick the best of their habits to amp up your own workout while ditching the excessive grunting and posturing. Here are gym-rat habits worth adopting bigger gains and faster results: 16
KNOW YOUR REST TIME BETWEEN SETS Gym rats don’t just count their sets and reps, they monitor how much down time they’re taking between sets, too. “If you change the rest interval, you basically change the entire program,” says Alywn Cosgrove, co-owner of Results Fitness in Santa Clarita, Calif., and author of “New Rules of Lifting: Six Basic Moves for Maximum Muscle.” “Your ability to do the next exercise is dependent upon your ability to have recovered from the first exercise.” Optimal rest times vary according to your goal, according to a 2009 review in the journal Sports Medicine. If you want to develop sheer explosive power, rest for a minimum of three minutes, allowing for full recovery. If you want to train for endurance or bigger muscles, 30 to 60 seconds should be enough. This rest time is also associated with a spike in human growth hormone levels.
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STREAMLINE YOUR ROUTINE
aries, exercise logs, or daily weigh-ins — are more likely to lose weight than those who don’t maintain a log. “With a smartphone you can keep a digital version, but it’s easy enough to track with just a pen and paper,” says Cosgrove. “All my trainers are required to log every workout with our clients. We record the exercise, the sets, reps, load used and rest between sets.”
You’re not alone if you’re wary of being the gym geek who references a book after every set throughout your routine. But having a plan when you start exercising can transform your workout — and your body. “Failing to plan is planning to fail,” says Charles Staley, a strength and conditioning coach based in Phoenix, Ariz., and author of “Muscle Logic.” “There are a million ways to structure your training, many of which work, but you can become paralyzed by all the options. If you come in with a plan and work within it, you’ll see better results.” In other words, don’t improvise — strategize. Find a workout tailored to your goal before you set foot inside the gym. If you’re hoping to burn fat during your treadmill session, adopt an interval training plan. For bigger strength gains, change up your rep ranges every two to four weeks, or as frequently as every workout.
EXERCISE IN THE MORNING
KEEP AN EXERCISE LOG Ignorance may be bliss, but knowledge is (weight loss) power. Carrying around a food and exercise journal may seem obsessive, but keeping track of what you’re eating and how much you’re benching is one of the easiest and most effective ways to see faster changes in your body. A new review in the Journal of the American Dietetic Association found that those who self-monitor — whether through food di-
Planning on becoming the next mayor of your gym on Foursquare? Make like a gym rat and schedule your workouts in the morning. If you hit the gym early, you’ll hit it often, since morning exercisers are less likely to skip out on their workout routine, according to research. In addition to improving your consistency, early-hour workouts have benefits that last throughout the entire day. Getting your heart and endorphins pumping can increase your mood, boost energy and help you overcome a case of the Mondays. Plus, a study in the journal Sleep found that overweight women who started their days with an early workout slept better than those who exercised in the evening. Not a morning person? The secret to rising early is simple: Go to bed by 10 p.m. the night before and plan ahead. “When I want to train in the morning, I’ll set my workout clothes out at night, set the coffee to go off before I’m even out of
bed, and have my workout written down, my iPod, and my water ready to go on the kitchen counter,” says Kara Mohr, Ph.D., owner of Mohr Results in Louisville, Ky.
EAT POST-WORKOUT PROTEIN Before you poke fun at the guy guzzling whey powder by the canister, consider this: Your body is more sensitive to nutrient uptake right after a workout, so your post-exercise meal is crucial to recovery— and results. University of Texas researchers found that eating a carbohydrate and protein snack is better at building and repairing muscles than refueling on carbs alone. When you work out, muscles tear and break down, and your body starts burning its ready energy supply. You need carbs after your workout to restore your glycogen supply, but it’s the protein that helps build and repair your muscles. Refuel with a protein smoothie and a piece of fruit or a peanut butter and jelly sandwich. Chocolate milk also is a popular post-workout recovery drink. It contains both the quick-digesting protein (whey), which helps muscles grow and repair, as well as the slow-digesting form (casein), which inhibits further muscle breakdown. The chocolate adds a quick hit of carbs, which helps increase the rate of muscle glycogen resynthesis. For more tips and tricks, visit Fitbie.com
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0309-LivingHealthy-18-22-Walk150_living healthy 3/1/13 4:22 PM Page 18
Mayor Bieter wants you to take a
step in the right direction Walk 150 is Boise’s health program that celebrates the city’s sesquicentennial BY DUSTY PARNELL SPECIAL TO LIVING HEALTHY
KATHERINE JONES / firstname.lastname@example.org
Sage the dog and Mary Farrar lead a group of walkers around Sunset Park. The group, from the Hillside LDS ward, has taken up Mayor Dave Bieter’s Walk 150 challenge. “I thought I was in good shape,” says Shirley Rodemack, left, because she does deep water aerobics. “But oh, my gosh. This makes my legs ache.” Still, she had fun. “Friendships. Babies. Dog. Need I say more?”
The mayor would like us all to take a hike, but he means it in a very, very good way. In late February, Mayor Dave Bieter kicked off Walk 150, a citywide health goal the mayor established in conjunction with all the other city events this year as Boise celebrates its 150th birthday. He wants each of us to set a goal of walking at least 150 miles this year. “Boise is known as a healthy community, but even with all of the city’s natural resources and recreation amenities, far too many of us are overweight and living inactive lifestyles,” Bieter said. “We can’t be a livable community if we aren’t also a healthy one. This program is designed to inspire residents to incorporate walking into their daily lives while enjoying Boise’s many walkable features.” Although walking 150 miles is like walking from Boise to Riggins, happily, the mayor wants us to incorporate walking into our daily or weekly schedules and accumulate those miles over the course of a year, a little bit at a time. The mayor’s personal challenge is to walk those 150 miles by July 7, the date of Boise’s birth. That’s the day the city was platted by our first city planners at Fort Boise 150 years ago. To get people involved, the city created the website Walk150.org. You can sign up on the site and track the miles you walk during the year. On the home page is a large ticker of the cumulative miles participants have walked during the course of this new program. One of the intriguing parts of the website is a list of Boise parks that the mayor hopes will entice people into finding city parks they may not even realize are tucked into quiet neighborhoods from one end of town to the other. Everyone will recognize Ann Morrison, Veterans Memorial and ParkCenter
0309-LivingHealthy-18-22-Walk150_living healthy 3/1/13 4:22 PM Page 19
JOE JASZEWSKI / email@example.com
Provided by Saint Alphonsus
Boise Mayor Dave Bieter kicks off his Walk 150 campaign during a ceremony at Jefferson Elementary School in Boise late last month.
Saint Alphonsus’ Corey Surber, above right, helps coordinate another local walk program, “Meet Me Monday.” Surber is shown here with participant Winkie Italiano.
parks, but how many people have been to Cassia, Catalpa or Redwood parks? Eventually, each park will have signs that indicate just how far you’ve walked on your selected path or loop, so you won’t need a pedometer to do your math for you. That information is already available on the website. There also are many smartphone apps that will measure your distance. “I fell in love with the website,” said Ali Hardy, who, with Erica McGinnis, cofounded a walking group at her church. “It gave me a fresh new look at Boise,” she said. “I realized there were a lot of places in Boise I hadn’t explored yet. We eventually want to explore all the parks on the website. That was one of the inspirations for us.” Their new group, currently called “Our Walking Group,” is a diverse group of women of all ages and all types. Some bring their children on their weekly walks, others bring their dogs. But it’s all a big, healthy social event to them. “Just the idea of getting involved in a community program is fun because you feel a connection to Boise and the people who live here,” Hardy said. And unlike going to the gym or joining a running group, there is nothing intimidating about just going on a stroll with friends. You can be of any age or physical ability and walk whatever distance or speed that suits you. “Walking is really inclusive,” she said.
Mayor Bieter interviews students at Jefferson Elementary who have already met his 150-mile challenge. JOE JASZEWSKI /
HOW TO PARTICIPATE The first thing to do is visit Walk150.org. Sign up and log your miles on the community tracker. There also are plenty of other links on the site, including a list of city parks with walking paths and a complete look at Boise’s sesquicentennial celebration (Boise150.org). “We’re getting people active,” said Kendra Witt-Doyle, Blue Cross of Idaho Foundation manager. “It’s a fun community event that highlights all our community assets — our trails, parks and walking paths.”
whole as well as your own personal health,” said Corey Surber of Saint Alphonsus, which co-sponsors the “Meet Me Monday” program. Learn more at saintalphonsus.org/ meet-me-monday. Another website to visit is “Let’s Move Boise” (letsmoveboise.com). This is a nationwide program that looks at childhood obesity not just from an exercise perspective but also from a nutritional one. School kids know about the walking challenge and have begun a competition to see which school can walk the most miles. There will be a business challenge, too, so get out your walking shoes.
JOIN A WALKING GROUP START YOUR OWN GROUP For instance, you can head Downtown any Monday to the Pioneer/Old Boise Building at 6th and Main streets between 5:15 and 6 p.m. for “Meet Me Monday,” the free and fun walking event that got underway last summer. While “Meet Me Monday” happens every week, there are special dates associated with the Walk 150 program (such as March 11, April 8 and May 6). “The more opportunity we can provide to create a culture where we can get people up and moving is good for the community as a
Ali Hardy helped organize a walking group at her North End church. If you want to start a group, get a few friends together within your group or circle of friends. You have to walk the dog anyway, don’t you? “The enthusiasm is kind of contagious, and there are just so many benefits to it,” Hardy said. “We all share a common enjoyment of the outdoors. Health is something that has motivated a lot of us, too. And the social aspects are a lot of fun.”
CONTINUED ON PAGE 20 MARCH 2013
0309-LivingHealthy-18-22-Walk150_living healthy 3/1/13 4:22 PM Page 20
WHERE TO WALK If you need help finding good places to walk, check out all the city parks and trailheads you probably had no idea even existed. Some of them are buried in neighborhoods off the beaten path, but with paths that can’t be beat. The Walk 150 website lists about 17 city parks with paths and loops and their lengths so you can log your mileage on the community ticker. A person is also bound to think of other places to walk that are not on the list. Kathryn Albertson Park comes to mind, as well as all those miles of the Greenbelt along the Boise River between Lucky Peak Reservoir and Eagle. There’s also a link at Walk150.org that will take you to the Ridge to Rivers website (ridgetorivers.org), where you can discover many more trails in the Foothills above the city. There are more than 130 miles of trails to discover there. The mayor recommends going to the city’s Department of Arts and History to find more walking tour ideas. There also are historic walking tours for Pioneer and Morris Hill cemeteries. You can find information on those two at the Boise Parks and Rec website (parks.cityofboise.org/parkslocations/cemeteries). For those who prefer to walk out of the weather, Boise Towne Square is another spot that is both an exercise in health and a social event. The front door by the Cheesecake Factory opens at 5:30 a.m. and other doors open at 7 a.m., long before the stores are open — except Starbucks, of course. The lap distance of both levels put together is almost a mile and a half. This is an attractive site for several dozen seniors who prefer to do their walking indoors and still want to be near a cup of coffee or hot chocolate. And stop driving around the parking lot looking for the closest space. Do some of your weekly walking just by parking a little farther away. It all adds up.
THE BENEFITS OF WALKING Simply put, walking burns calories. The more walking you do, the more calories you burn. If you think you can’t find the time to walk, think of it this way: If you walk only three hours a week — that’s 30 minutes a day for six days — you’ve used up just 2 percent of the hours in your week. Are you really that busy? A pedometer — or similar smartphone app — can motivate you to keep walking and help you achieve or increase your goals. There are a ton of studies on the benefits of walking, including those done by the American Heart Association, the Mayo Clinic, the National Walkers’ Health Study and just about every other medical association. Here are some of the benefits possible with a steady diet of walking: Æ It cuts your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Women who have been diagnosed with breast cancer and walk regularly have a 45 percent greater chance of survival than those who don’t walk. Æ Walking builds muscle, and muscles are always better than fat because they improve your metabolism and burn calories at a slightly higher rate. Æ Walking improves mood, enhances mental well-being and is an effective treatment for depression. It also improves memory and can lower the risk of dementia. Walking also: Æ Lowers the bad cholesterol and raises the good. Æ Improves blood pressure. Æ Reduces the risk of osteoporosis. Æ Improves sleep, including reducing snoring. Æ Helps fight symptoms of fibromyalgia. Æ Boosts energy.
‘MEET ME MONDAY’ Another relatively new walking program in the Treasure Valley that you can learn more about through Walk150.org is “Meet Me Monday,” a partnership between Saint Alphonsus Health System and Bandanna Running and Walking. Rain or shine, this program happens every Monday evening Downtown at the Pioneer/Old Boise Building. (More details, page 19.) There are several loops of varying length that range from a short stroll near the Capitol building to longer walks past the Anne Frank Human Rights Memorial or over toward Broadway along the Greenbelt. The event ends each week with a prize drawing at 6:45 p.m. There also are incentives for hitting participation marks of eight, 16, 50 and 100 times. But how about this for an incentive: Corey Surber, the director of Community Health Initiatives at Saint Alphonsus and one of the coordinators of “Meet Me Monday,” has lost 35 pounds since the effort began last June. “That happened just because I was walking,” she said. “It didn’t seem that hard. It’s genius. Walking is one of those things people overlook in what a difference it can make in overall health. Even walking one day a week makes an impact.”
IT STARTS WITH KIDS Mayor Bieter is doing more than just challenging the rest of us to walk at least three miles a week. He (literally) walks the talk. “I have switched from being a frequent bicycle commuter to a walking one,” he said. “I’m fortunate to live just a mile from City Hall, so I’m able to commute easily. I have also been participating regularly in the ‘Meet Me Monday’ walking program.” And he takes the stairs at City Hall whenever possible rather than riding the elevator. The mayor’s challenge has already been taken up by the Boise School District. “Our mission is to create a healthier Idaho, and we think that starts with kids,” said Zelda Geyer-Sylvia, president and CEO of Blue Cross CONTINUED ON PAGE 22
0309-LivingHealthy-18-22-Walk150_living healthy 3/1/13 4:22 PM Page 21
Photos by KATHERINE JONES / firstname.lastname@example.org
Left: Ali Hardy, center, helped organize a walking group from her church in conjunction with Walk 150. “The biggest push, besides the 150, is that walking is so inclusive,” says Hardy, walking with Melissa Cole and Dekan, 10 months. “(Walking) allows the group to be diverse. Everyone can walk.” She has personal reasons, too: ”To get together with friends and be active ...”
“We asked members of the congregation what activities they’d like to do, walking was one of them,” says Erica McGinnis, with her daughter, Sophia, 4. “Walk 150 was the impetus to get us started. It gave us direction and purpose.” The group from the Hillside LDS ward walked 1.2 miles in 25 minutes around Sunset Park recently. Sophia alternated between running, riding her scooter and hitching a ride. Valerie Steele, left, already walks daily. “But this gives me a chance to brag about the walking I do anyways.” She also logs her husband’s and son’s miles on the Boise 150 website.
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of Idaho. The Blue Cross of Idaho Foundation for Health is one of the sponsors of Walk 150, along with the city of Boise and “Let’s Move Boise,” a nationwide initiative dedicated to solving childhood obesity. One in three Idaho children is considered obese, and she says that needs to change. It’s one of the reasons this program is so important and why the mayor has taken it to the schools. “It provides an opportunity to students to do what’s right for their bodies and their health,” said Dan Hollar, public affairs specialist with the Boise School District. “It helps keep them focused in school and helps to boost their immune systems. It dovetails nicely with what we’re doing in PE.” Bieter will visit several schools this spring to help push the idea of developing a regular regimen of walking in the lives of Boise’s children. He kicked off Walk 150 one recent snowy day in February at Jefferson Elementary School and walked laps with the kids. The school has an enrollment of 305 and has already established walking as part of every recess. In anticipation of a citywide school challenge that will give awards and prizes to those schools with the most miles and the highest percentage of participation, some of the students at Jefferson School had already taken the challenge head on by the time the mayor officially kicked off the program. “Five of them have already finished their 150 miles, so the pressure is on the rest of us,” Bieter said.
WHERE TO LEARN MORE Æ The American Heart Association National Walking Day is April 3 this year. (It’s held annually the first Wednesday of April.) Visit the website at startwalking now.org to learn more and to find information about personalized walking plans. Æ Websites like Sparkpeople.com, webmd.com, www.healthandwelfare. idaho.gov, EverydayHealth.com, Mayoclinic.com and www.cnn.com/ health have lots of information about healthy habits.
OTHER POPULAR PLACES TO WALK IN THE VALLEY Æ Downtown Meridian has diverse shops and restaurants, historical markers, pocket parks and updated streetscaping. Æ Many Meridian-area parks (such as Settlers Park, Bear Creek Park, Tully Park, Chateau Park and Julius M. Kleiner) have great paths. Some even have loop paths, popular with walkers who don't like the monotony of retracing their steps. Æ Hulls Gulch Interpretive Trail, about 7 miles up 8th Street in the Boise Foothills. Æ Table Rock area, behind the Old Idaho Penitentiary. The Idaho Botanical Garden also is a great place for a stroll. Æ In the Eagle area, the Greenbelt next to the Boise River behind Merrill Park. Æ Eagle Island State Park. Take U.S. 20/26 to Linder Road, turn south and follow signs to the park.
0309-LivingHealthy-23-food_living healthy 3/1/13 2:02 PM Page 23
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BREAKFAST MINI PIZZAS 4 large eggs, beaten 8 tablespoons prepared marinara sauce 4 whole-wheat English muffins, split and toasted 8 tablespoons shredded Italian cheese blend 8 slices pepperoni (optional)
HONEY-LIME FRUIT TOSS 20 ounces pineapple chunks 11 ounces Mandarin oranges (drained) 1 large banana (sliced) 1 kiwifruit (peeled, halved & sliced) 1 cup strawberries 1/4 teaspoon grated lime peel (optional) 2 tablespoons fresh lime juice 1 tablespoon honey
Preheat oven or toaster-oven broiler. Coat a small, nonstick skillet with cooking spray and heat over medium-high heat. Add egg and cook, stirring often, until set into soft curds, 1 to 2 minutes. Spread marinara sauce on English muffin halves. Top with the scrambled egg, cheese and pepperoni (if using). Broil until the cheese is melted, 1 to 3 minutes.
Honey-lime fruit toss
CHERRY-VANILLA OATMEAL 1 cup oatmeal, quick-cook 2 cups milk, low-fat 1/2 cup dried cherries 1 teaspoon vanilla extract 1/4 cup cherry preserves or cherry jam
Cook oatmeal with milk according to package directions. Add dried cherries and vanilla while cooking oatmeal. Allow 5-7 minutes to cook. Once oatmeal is cooked to desired consistency, add cherry preserves/cherry jam. Spoon into bowls and serve.
SUNNY FRITTATA 2 cups egg substitute 1/2 cup fat-free milk 1/4 teaspoon salt 1/4 teaspoon black pepper Cooking spray 2/3 cup (4 ounces) diced ham 1/2 cup diced orange bell pepper 1/2 cup thinly sliced green onions 1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
Preheat oven to 375 degrees. Combine first four ingredients in a small bowl, stirring well with a whisk. Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, bell pepper and onions; saute 2 minutes. Stir in egg mixture. Reduce heat to medium, and cook 5 minutes, stirring occasionally for first 2 minutes. Top mixture with cheese. Wrap handle of pan with foil; bake at 375 degrees for 12 minutes or until center is set. Cut frittata into 4 wedges.
BANANA-WALNUT PANCAKES 1 each: large ripe mango and papaya (or 3 cups berries, such as blueberries, blackberries, raspberries, strawberries or sliced bananas) 1 1/2 cups all purpose flour 2 tablespoons granulated sugar 1 tablespoon baking powder 1/4 teaspoon salt 1/2 cup mashed, ripe banana (about 1 medium) 1 1/3 cups nonfat milk 1 egg 1/2 cup chopped California walnuts Maple syrup or honey (optional) Oil for the griddle or skillet
Peel mango then slice fruit from pit; cut into 1/2-inch chunks. Peel and halve the papaya then scrape out the seeds; cut it into 1/2-inch chunks; toss with the mango and set aside. If using berries, rinse and pat dry with paper towels; slice strawberries and set aside to top pancakes. In medium bowl, mix together flour, sugar, baking powder and salt. In a large bowl, whisk together banana, milk, egg and walnuts. Stir in dry ingredients just until moistened; some lumps in the batter are okay. If the batter seems too thick, add a bit more milk. Heat griddle or skillet, preferably nonstick, until medium hot (a few drops of water sprinkled on it will sputter before evaporating). Brush with a little oil. Spoon the batter onto the griddle, using about 1/4 cup per pancake. Cook about 2 minutes, until the surface is dry and full of bubbles, then turn and cook up to 1 minute longer or un-
Drain pineapple and reserve 1/4 cup juice. In large serving bowl, combine pineapple chucks, mandarin oranges, banana, kiwifruit and strawberries. In small mixing bowl, stir together reserved pineapple juice, lime peel (optional), lime juice and honey. Pour over salad and serve.
OAT-BRAN MUFFINS 1 cup flour 1 cup whole wheat flour 1 1/3 cups oat bran 3/4 cup packed brown sugar 1/3 cup nonfat dry milk 1/4 cup flaxseed 4 teaspoons ground cinnamon 2 teaspoons baking soda 2 teaspoons baking powder 1/2 teaspoon salt 2 cups shredded carrot 2 cups chopped granny smith apple 1 cup fat free milk 1/4 cup canola oil 2 teaspoons vanilla extract 3 large egg whites 1 thin-skinned orange
Preheat oven to 375 degrees. Spoon flours into dry measuring cups, combine flours and next eight ingredients and whisk. Stir in carrot and apple. Make a well in the center. Place milk, oil, vanilla, egg whites and orange in food processor and blend until smooth. Add milk mixture to flour mixture and stir until combined. Coat muffin cups with cooking spray. Spoon 6 tablespoons batter into each of 14 muffin cups. Bake at 375 for 24 minutes or until they are brown and spring back in the center. Remove from pans immediately and cook on wire rack. MARCH 2013
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News & events from the Treasure Valley health community SAINT ALPHONSUS HEALTH SYSTEM
Mark your calendar for the May 11 Arthritis Symposium Arthritis is the nationâ€™s leading cause of disability, and statistics show it is even more prevalent in Idaho than national averages. Approximately 256,000 adults or 26 percent of Idahoâ€™s adult population have arthritis. The number of statewide cases of arthritis is expected to rise by more than 70 percent by 2030, placing Idaho fourth in the nation for escalating prevalence of this disease. Saint Alphonsus is hosting the 6th annual Arthritis Symposium, â€œPractical Tips to Help People and Families Live Well with Arthritisâ€? from 10 a.m. to 1 p.m. Saturday, May 11, to help raise awareness and to provide education on this debilitating disease. The free event will take place at McCleary Auditorium, Saint Alphonsus Regional Medical Center, 1055 N. Curtis Road in Boise. Lunch will be served. Three local physicians who treat patients with arthritis â€” Dr. Leslie Jackson (rheumatologist), Dr. T. Clark Robinson (orthopedic hand surgeon) and Dr. Tom Murphy (rheumatologist) â€” will be making presentations. Topics include identifying arthritis, arthritis of the hand and com-
mon complications from arthritis. For more information or to register for this event visit www.saintalphonsus.org/ arthritis or call 367-7355.
Itâ€™s time to register for Capitol Classic Childrenâ€™s Race The 31st annual Saint Alphonsus Capitol Classic Childrenâ€™s Race is set for 11 a.m. Saturday, June 1. Nearly 1,800 children are expected to take on the one-mile stretch between the Boise Train Depot and the Capitol. The Capitol Classic is for boys and girls ages 6 to 14 of all abilities. The registration fee of $20 includes a T-shirt, Olympic-style medal and participation in the Finish Fair at Capitol Park. The Finish Fair provides food, education and entertainment for racers and their families. This year, proceeds from the event will support the expansion of the Saint Alphonsus Emergency Department in Boise. According to the National Center of Health Statistics, one in five children will visit the emergency room one or more times in a given year. As the regionâ€™s only level II trauma center, Saint Alphonsus is prepared to treat these children and any other patients who require emergency
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The popular Saint Alphonsus Capitol Classic Childrenâ€™s Race takes place on Saturday, June 1.
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care. This expansion will allow Saint Alâ€™s to enhance the capacity and efficiency of care to accommodate the substantial growth expected in the Treasure Valley in the coming years. Register your family members online at www.saintalphonsus.org/capitol-classic. Financial aid is available for anyone unable to pay the entry fee. Volunteers are welcome. It is a nice way to spend a few hours on a Saturday morning. In return, you will receive a T-shirt. For information about volunteering, to request a financial aid application, or learn more about the race, visit the Saint Alâ€™s website or call Debbie Hamilton at 3673997 or email at firstname.lastname@example.org.
New emergency department opens in Nampa Health Plaza Saint Alphonsus celebrated the grand opening of the new emergency department at the Saint Alphonsus Nampa Health Plaza at I-84 and Garrity Boulevard last weekend. The 8,000-square-foot emergency department includes 11 beds, and full diagnostic radiology services, including CT scanning and laboratory facilities. Saint Alphonsus Health System is investing $33.5 million in the Nampa community to expand access and enhance medical services. The new emergency department is part of a 62,000-square-foot
expansion that will include the Fredric Birkeland Maternity Center. Additionally, the Nampa Health Plaza also will be home to a new comprehensive heart care center with 10 cardiac care inpatient beds. The Heart Care Center and the Fredric Birkeland Maternity Center are expected to open later this year. Patient emergency care also will continue at the Saint Alphonsus Medical Center Nampa emergency department at 1512 12th Avenue Road in Nampa.
Saint Alâ€™s Ontario expands cancer care services Two oncologists are now providing cancer care services at the Saint Alphonsus Medical Center â€” Ontario. Dr. Scott Pierson (medical oncologist) and Dr. Patrick Connor (gynecologic oncologist) provide integrated techniques to diagnose and treat cancer, including advanced imaging, chemotherapy and access to clinical trials. Additionally, a patient care navigator provides support, education and helps guide patients through their care. â€œNearly a quarter of Americans live in rural areas, which often report higher cancer mortality rates than urban and suburban areas,â€? said Rick Palagi, CEO, Saint Alphonsus Medical Center â€” Ontario. â€œFinding the time, transportation and financial resources for travel to urban med-
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ical centers often proves difficult. That is why the Saint Alphonsus commitment to providing health and healing close to home is so critically important. We are pleased to be offering this level of expertise to our communityâ€™s families.â€? Learn more about Saint Alphonsus and its programs at www.saintalphonsus.org.
ST. LUKEâ€™S HEALTH SYSTEM
St. Lukeâ€™s reports $274 million for community benefit The $274,136,596 in community benefit recorded by St. Lukeâ€™s Health System operations in the Treasure Valley was for the fiscal year that ended Sept. 30, 2012. As a not-for-profit organization, St. Lukeâ€™s reports the amount of money the organization gives back to the community in exchange for being exempt from some property taxes. The 2012 amount represents a 21 percent increase over fiscal year 2011 when St. Lukeâ€™s recorded just more than $216 million in community benefit. As a not-for-profit, St. Lukeâ€™s is exempt from some, but not all, taxes. In fiscal year 2012, St. Lukeâ€™s was exempt from about $4.95 million in local real property taxes, but St. Lukeâ€™s still paid $1.6 million on CONTINUED ON PAGE 26
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News & events from the Treasure Valley health community CONTINUED FROM PAGE 25
non-exempt properties and also paid $250,000 in direct sales tax. To read St. Luke’s report visit www.news.stlukesblogs.org/communitybenefit.
Funding will help groups make a difference in Valley St. Luke’s Health System has awarded $286,320 to 54 nonprofit organizations in the Treasure Valley that are working to improve the health of people in the region. The funding was provided through St. Luke’s Community Health Improvement Fund, which is a longstanding community benefit program to provide financial and in-kind support to organizations. Each year, St. Luke’s accepts funding proposals from eligible not-for-profit organizations that address health maintenance, health education, improved access to health care services, prevention, wellness and other health-related activities. Applicants also had to demonstrate collaboration and coordination with other community organizations including St. Luke’s. To view some videos of the organizations St. Luke’s helps, visit www.youtube.com/ stlukeshealthsystem.
Get healthy advice at free Heart Smart Seminar Find out how to solve the diet dilemma at a St. Luke’s Heart Smart Seminar from 5:30 to 7:30 p.m. Thursday, March 21. Dr. Stephanie Fry will host the free seminar at St. Luke’s Boise to talk about the best eating and nutrition plans for heart health, as well as lifestyle changes and physical activity strategies to keep you healthy. To register visit www.stlukesonline.org or call 381-9000. Learn more about St. Luke’s and its programs at www.stlukesonline.org.
ELKS REHAB HOSPITAL AND SERVICES
Culinary Walkabout is a tasty way to help out a good cause The 16th annual Culinary Walkabout is the signature fundraiser for the Elks Meals on Wheels program of Ada County and will take place this year from 6 to 9 p.m. Thursday, May 16, at the Boise Centre. This year’s event will feature about 25 chefs, inevitably all trying to outdo each other in an extravaganza of food and fun.
Each chef will be serving portions of their selected menu items. Expect to taste creations from David Knickrehm (Bella Aquila), Paul Wegner (Cucina di Paolo), Ted Martinez (Bardenay) and Mark Ballen (Lucky Fins Seafood Grill), to name a few. Tickets ($60 per person or $500 for a table of 10) can be purchased by going to www.elksmealsonwheels.org (click on events) or by contacting Grant Jones at 489-4592 or email@example.com. Learn more about the Elks and its programs at www.elksrehab.org.
HUMPHREYS DIABETES CENTER
Golf tournament helps raise funds for the Diabetes Center Register for the 7th annual Sam Hartz Memorial Golf Scramble. The event will be held Sunday, May 19, at Eagle Hills Golf Course, 605 N. Edgewood Lane in Eagle. Player check-in is at 8 a.m. with a 9 a.m. shotgun start. Lunch will be provided on the course. The cost is $75 a player or $125 for a hole sponsor. Download a registration form at www.hdiabetescenter.org Sam Hartz III battled type 1 diabetes from an early age until his death in a car
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accident on April 12, 2006. His friends and family put on this event to help St. Luke’s Humphreys Diabetes Center. Questions: Laura Hartz at 871-3515 or firstname.lastname@example.org. Learn more about the Humphreys Diabetes Center and its programs at www.hdiabetescenter.org.
WEST VALLEY MEDICAL CENTER
Walk/run will benefit the Caldwell Family YMCA The West Valley 5k/10k run/walk begins at 10 a.m. Saturday, April 13, at the West Valley Medical Center, 1717 Arlington Ave. in Caldwell. The 10k portion is a run only, while the 5k portion is a run/walk. At the finish line, participants will enjoy prize drawings and family-friendly activities including face-painting, clowns and inflatable jump houses. Participants can register at ymcatvidaho.org. Registration brochures can be downloaded at westvalleymedctr.com. Early bird registration ends April 5. For more information, call 455-3771. The family-focused event will raise funds for the Caldwell Family YMCA’s health and wellness programs.
West Valley offers classes, information sessions Asthma and Allergies from A-Z Seminar: Tom Foster, director of respiratory therapy at West Valley Medical Center, will speak about everything from symptoms to treatment at 6:30 p.m. Thursday, March 14. Free. Call 455-3995 to register. Diabetes: What You Need To Know Healthy Conversations Seminar: Learn about nutrition from West Valley diabetes educator Greta VanDyke at noon Thursday, March 28, Indian Creek Room. Bring a bag lunch; drinks provided. Refreshments provided. Free. Call 455-3995 to register. Myths About Back Pain Seminar: Dr. Richard Manos, spine surgeon, will discuss back-pain myths and forms of treatment at 5:30 p.m. Tuesday, April 23, at the Kaley Auditorium. Free. Call 455-3995 to register. Create Your Living Will: 3 to 4 p.m. Thursday, April 4, or Thursday, May 2. Create a living will, which will provide doctors with the information regarding your wishes for life-sustaining procedures. Free; no registration required. Breastfeeding 101 Class: 6:30 to 9:30 p.m. Tuesday, March 12, or Tuesday, April 9, in the Indian Creek Room at West Valley Medical Center on the corner of 10th Avenue and Logan Street in Caldwell. This one-session class is taught by a certified lactation consultant. Support companions
are encouraged to attend with moms-tobe. The fee is $10 (or free to anyone who has completed the pre-admission process). Registration required; call 455-3995. Family Maternity Center Tour: Meet the staff, tour the new family suites designed for comfort and bonding, meet other expecting moms and learn about the pre-admission process at 6:30 p.m. Thursday, March 14, or Thursday, April 11. The tours will also take place at 4 p.m. Sunday, March 24, or Sunday, April 28. Sessions start in the Indian Creek Room. Free. Call 455-3995 to register. Childbirth preparation: Taught by a registered nurse who reviews childbirth preparation concepts such as in-depth review of labor and delivery, relaxation and coping techniques, cesarean (C-section) delivery information and prenatal exercises. Classes are 9 a.m. to 4 p.m. Saturday, March 9, or Saturday, April 13, in the Indian Creek Room. Fee is $60 per couple (or free to anyone who completed the pre-admission process). Register by calling 455-3995. Weight-loss surgery support seminar/ group: Helps patients research the facts and locate a weight management expert or surgeon. 6 p.m. Wednesday, March 13, or 6 p.m Wednesday, May 8. Free, but registration is required. Register by calling 455-3842. Learn more about West Valley and its programs at www.westvalleymedctr.com CONTINUED ON PAGE 28
BEST CARE & BEST RATES! It’s that time of year again for Spring Move-in Specials at Grace! With daylight saving
CALL 884-8080 TODAY FOR SPRING MOVE-IN SPECIALS! Learn more about Grace at www.graceseniorcommunity.com
time coming up, save time and money by taking advantage of the luxury apartments now available for your viewing. Grace has a reputation for having the best care and best rates. While you’re visiting, enjoy a fresh home-cooked lunch prepared by our chef and visit awhile.
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News & events from the Treasure Valley health community rehabilitation and long-term health services to the Treasure Valley since 1957. The team focuses on helping patients to regain strength and independence, with a goal of getting the patients home. Call 541-889-9133 for more information.
CONTINUED FROM PAGE 27
PRESBYTERIAN COMMUNITY CARE CENTER
Ontario facility expands its rehabilitation services Presbyterian Community Care Center has added new staff members to its rehabilitation team and is accepting new patients: Joining the group are: Æ Shelly Wunder (MSN, RN) is a registered nurse care manager. Wunder has a varied nursing background, most recently serving as an instructor at ITT, where Wunder supervised nursing students in their clinical studies at PCCC. Æ Pathara Charoensatit received his undergraduate degree at Boise State University and his doctorate in physical therapy at Idaho State University. Æ Greg Christensen (physical therapist assistant) and Heather Hysell (occupational therapist assistant). Christensen’s physical therapy studies took place at Northwest Nazarene University and Idaho State University. Hysell studied for her OTA license at ITT in Boise. PCCC is a nonprofit facility, providing
Learn more about Presbyterian Community Care Center and its programs at www.presccc.org.
CENTRAL DISTRICT HEALTH DEPARTMENT
Attention private well owners: Don’t forget testing is critical March 10 to 16 is National Groundwater Awareness Week. It’s a time to remind private well owners of the importance of testing their wells at least once a year to ensure safe drinking water. On March 12, CDHD will offer free nitrate testing. See cdhd.idaho.gov for details. Here are some other classes and support information from the Central District Health Department: March is Colon Cancer Awareness Month: Colon cancer is the second leading cause of cancer death. Colon cancer is preventable and treatable. If you are 50 or older, see
your doctor. Get tested. Get a free colon disease screening kit by calling the Idaho CareLine at 2-1-1. (Read more on page 8). Reproductive health: It’s for men and women. Contraception, STI/HIV screening, pap testing available Monday through Friday at affordable rates. Appointments: 327-7400. Free tobacco-cessation classes: Trying to kick the tobacco habit but need a little help? CDHD offers free tobacco cessation classes throughout its four-county area. Call 375-5211 for information and to register for classes in your area. Want to host your own tobacco cessation class? Contact Joanne Graff at 327-8543. Cholesterol screening: Offered on the first Tuesday of every month at CDHD, 707 N. Armstrong Place in Boise, from 6:30 to 9 a.m. No appointment necessary. Next screenings: April 2, May 7 and June 4. $20 Information: 375-5211. Medical Reserve Corps: CDHD will be participating in a statewide exercise at the end of April and could use additional volunteers through the Medical Reserve Corps. Volunteers with and without medical training are welcome and can continue on to assist CDHD when real emergencies arise. To become a volunteer with the
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Medical Reserve Corps, visit www. volunteeridaho.com or call 327-8597. WIC Program: WIC is a supplemental nutrition program for Women, Infants & Children up to the age of 5. In addition to nutritious foods, the program provides nutrition education, breast-feeding support and referrals to other health services at no cost to eligible families. Call 327-7488 for information. Learn more about CDHD programs at www.cdhd.idaho.gov.
Canyon County office will test for nitrates on March 12
AMERICAN RED CROSS OF IDAHO
Cross Month — our volunteers, class takers and financial supporters who help us assist those in need.” The need for blood is constant — from cancer patients and accident victims to premature babies and those with blood disorders. In Idaho, the Red Cross strives to collect 1,200 units of blood every week to meet the needs of the 40 hospitals served. The Red Cross responds to nearly 70,000 disasters a year in this country, providing shelter, food, emotional support and other necessities to those affected. In Idaho, the local chapter responded to 189 local emergencies, assisted 566 military families and trained 15,600 people in lifesaving skills.
March is Red Cross Month: Honor our ‘Everyday Heroes’
Join the American Red Cross at a blood drive near you. Call 1-800-RED CROSS or visit www.redcrossblood.org.
The Southwest District Health also is reminding well owners about Groundwater Awareness Week, and on Tuesday, March 12, SWDH will provide free water testing for nitrates at its Canyon County facility. Just bring in a clean sample. For more information and the address, call 455-5400. Learn more about SWDH programs at www.publichealthidaho.com.
SOUTHWEST DISTRICT HEALTH
Consider getting a booster to help curb whooping cough Idaho has seen a large increase in pertussis, or whooping cough, cases this year. The best way to protect against pertussis is immunization. Children 6 years of age and younger get DTaP vaccine to protect them from pertussis, and older children, teens, and adults need protection, too. Tdap is a booster shot. Most people ages 11 and older who have not previously received Tdap should receive this booster, especially: pregnant women, those who might become pregnant and new moms; people who live with or care for infants less than 1 year of age; and health care workers. Southwest District Health has limited doses of low-cost Tdap vaccine for $25. Call 455-5345 for more information.
During Red Cross Month, the American Red Cross recognizes the nation’s “Everyday Heroes” who give of themselves and in some way help their community. “Red Cross Month is an ideal time for people to show support for our mission,” said Julia Wulf, CEO of the Lewis and Clark Blood Service Region. “Anyone can become an Everyday Hero by giving blood or platelets.” “Please remember those who help all of us here in Idaho by giving their time to help their neighbor,” said Jerry Nielsen, Interim CEO of the Greater Idaho Chapter. “We want to thank our heroes during Red
NAMPA CHAMBER OF COMMERCE
Health screenings and more available at free HealthFest The free community event can help you learn how to be healthier this year. HealthFest 2013 is from 9 a.m. to 3 p.m. Saturday, March 16, at the Nampa Civic Center. With about 80 exhibitors, HealthFest focuses on all aspects of health. Free immunizations and screenings will be availCONTINUED ON PAGE 30
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News & events from the Treasure Valley health community CONTINUED FROM PAGE 29
able for all ages. Screenings/tests include mammograms, bone density, blood glucose, heart/stroke (9 a.m. to noon), osteoporosis, blood pressure, vision, dental and more. Reservations are required for heart/stroke blood test. (See the website for more reservation information.) There will be activities for kids, including a walk-through inflatable digestive tract. There’s also a “Man Cave,” where men can participate in competitive Xbox games, receive fitness assessments and more. Learn more at nampa.com/pages/HealthFest.
AMERICAN LUNG ASSOCIATION OF THE MOUNTAIN PACIFIC
How many floors can you do? Join the Fight For Air Climb Experience the climb of your life at the American Lung Association’s Fight For Air Climb 2013 on April 27. Walk or run the stairwells of the U.S. Bank Plaza in Downtown Boise in this fast-paced vertical footrace. Climbers go up the stairs, but take the elevator down — a great workout for the legs and lungs but easy on the knees. Compete for a medal or just climb for fun — while
your fundraising and pledges go to support a good cause. Suitable for ages 7 to over 70. Go to ClimbBoise.org to find out more and register. Check out the new “Adopt A Firefighter” feature. Earn fundraising prizes and incentives. All funds raised go to support the life-saving mission and programs of your local Lung Association. For more information, contact Jan at email@example.com or at 345-2216.
SUSAN G. KOMEN BOISE
Make plans now for May 11 Boise Race for the Cure The 15th annual race takes place Saturday, May 11, with late registration at 7:30 a.m. and race time at 9 a.m. at the Albertsons Corporate Offices, 250 E. ParkCenter Blvd. Cost: $25/online, $30/paper, $15/youth age 12 and under, $30/Sleep In for the Cure; teams of 5 or more must register by noon, April 30; individual registration closes at noon, May 7. Late registration fees apply after those dates. This 5k run or 1-mile walk raises money for breast cancer education, screening and treatment programs. This is the largest race in Idaho. For information, call 384-0013 or visit www.komenboise.org. This year’s Susan G. Komen Race For
The Cure Survivor Celebration is Friday, May 3. Reservations begin April 1; call 384-0013 for cost and other information.
LET’S MOVE BOISE
Grow some fresh produce to help those in need this season Let’s Move Boise is seeking gardeners willing to grow fresh produce for distribution to food pantries. Free seed packets are now available at four Boise locations. Hunger is on the rise. In Idaho, one in six residents is food “insecure” — 95,150 of whom are children, and the availability of fresh produce for some families is scarce. Grow a Row partners include the Boise Urban Garden School, Idaho Botanical Garden, Healthwise, The Idaho Foodbank, Boise Parks and Recreation and the Blue Cross of Idaho Foundation for Health. Packets are available for pickup at: Æ Boise Urban Garden School office, 731 N. 15th St. Æ Idaho Botanical Garden, 2355 Old Penitentiary Road Æ Healthwise, 2601 Bogus Basin Road Æ Boise Parks & Recreation administration office, 1104 Royal Blvd. Learn more at www.letsmoveboise.com.
Chronically Sick? Do You Suffer With an
Are you suffering from
Autoimmune Condition? Do you suffer with: • Hashimotos Thyroiditis • Graves Thyroiditis • Psoriasis • Type 1 Diabetes • Rheumatoid Arthritis • MS • Crohn’s Disease
• Celiac Disease • Lupus • Pernicious Anemia • Sjogrens Syndrome • Hepatitis AI • Scleroderma • Guillian -Barre Syndrome • Addisons Disease
• Meniere’s Disease • Sarcoidosis • Ulcerative Colitis • Vitiligo • Raynaud Phenomenon • Idiopathic Pulmonary Fibrosis
...or if you have been chronically sick & have gone to multiple doctors and they have given you no answers - you may be autoimmune!
Dr. Darrell E. Oakes Board Certiﬁed Chiropractic Neurologist
is holding a
• Low back pain • Neck pain • Sciatica • Degenerative disc disease • Spinal stenosis • Headaches • Fibromyalgia Now offering ultrasound guided injections, epidural steroid injections and Botox.
FREE IN-OFFICE SEMINAR Discussing the Origins & Treatment of
Autoimmune Conditions Wednesday, March 13th at 5:30 pm
Meridian Pain Center offers a full range of treatments for chronic pain mangement.
Don’t waste another day because you are trapped in outmoded standards of health care! Seating is limited! Reserve yours today!
Jim Morland MD
3875 E. Overland Rd., Ste. 200, Meridian
Oakes Chiropractic Health Center is located on the corner of Cole and Ustick In the Washington Federal Building
(208) 955-PAIN (208) 888-6242
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BOISE STATE UNIVERSITY
Grant research will examine ways to reduce care errors School of nursing faculty member Karen Breitkreuz is partnering with Saint Alphonsus Health System and Trinity Health on a $100,000 grant that focuses on reducing mistakes or preventable errors caused by distractions in the health care environment or shortcuts health care providers take in efforts to expedite patient care. The two-year grant is funded by the Agency for Healthcare Research and Quality (AHRQ) and could help researchers develop an effective program that provides a significant and lasting impact on attitudes and behaviors. In other health-research news from Boise State University: Æ Megan Spurny, clinical assistant professor in the Department of Respiratory Care, led members of a new collegiate chapter of TIMMY Global Health on its inaugural journey to the Dominican Republic on Jan. 11. During the eight-day trip, the students and medical team saw almost 800 patients, mostly children, and provided muchneeded basic health care to five rural communities of banana farmers. Boise State students served roles throughout the clinics such as assisting with vital signs and patient histories in triage situations, shadowing physicians and other medical professionals in patient consultation, helping dispense medications in the pharmacy as well as aiding in possible outpatient procedures. The Boise State group also collected adult, children and prenatal vitamins to take on the trip to donate to local clinics. Æ A book written by Cynthia Clark, professor in the School of Nursing, has been published by Sigma Theta Tau International, the honor society of nursing. “Creating & Sustaining Civility in Nursing Education” shares stories, examples and tools to keep the problem of incivility in nursing education and jeopardizing the learning and practice environment. The first known book to directly and comprehensively address the myriad dimensions of incivility in nursing education, it features original research based on polling questions, stories and empirical evidence to provide an overview of academic incivility. Æ Students from Boise State’s Environmental and Occupation Health program placed third in the recent Pacific Northwest Air and Waste Management Association’s Environmental Challenge Competition. Out of eight teams representing five universities throughout the Pacific Northwest and Canada, the Boise State UniversiCONTINUED ON PAGE 32
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ty team — calling itself “Vantucky Stumptown Bridge Coalition” — earned spoils totaling $500. The team’s technical proposal addressed the environmental, socioeconomic and technical aspects associated with the construction of a river crossing between Oregon and Washington.
Lace up your shoes! It’s nearly time to try to ‘Beat Coach Pete’ The Beat Coach Pete Scholarship Run/Walk raises money for Boise State scholarships. The race starts on campus and runs along the Greenbelt. The featured racer is Boise State football coach Chris Petersen. If you Beat Coach Pete, you’ll receive a year’s worth of bragging rights. All finishers and supporters can join in the finish-line bash sponsored by Recreation Services, Department of Athletics and sponsors. Race shirts are only guaranteed for the first 2,500 registered participants and will only be given out on race day. The run/walk will be held Saturday, April 13 — the same day as the annual Bronco Football Spring Game. The race starts at 9:30 a.m. The Spring Game is scheduled to begin at 5:30 p.m. at Bronco Stadium. All race participants will receive free admission to the Spring Game by showing their race bib or number. Free parking for the Beat Coach Pete Scholarship Run/Walk will be available the morning of the race in the Lincoln Garage and Manitou surface lot. The race starts at the Recreation Center and finishes in the parking lot just east of Bronco Stadium. Cost: Æ Early registration (through April 7): $15 for Boise State students and children 10 and under, $25 other registrants; family (up to 5 people): $60 Æ Late registration (April 8-13) and onsite registration (April 12-13): $20 for Boise State students and children 10 and under; $30 for other registrants and family (up to 5 people): $80 Call 426-1131 for more information. Register online at www.imathlete.com/ events/beatpetefunrunwalk. Learn more about Boise State and its programs at boisestate.edu.
Researcher needs children to help with hearing study ISU-Meridian assistant audiology professor Gabriel Bargen, Ph.D., is recruiting Treasure Valley children for a study that could lead to better hearing tests for kids. She and her research team want to eval32
John Webster file photo / Special to the Idaho Statesman
You can try to outrun Boise State football coach Chris Petersen on April 13. uate children from birth to 8 years old who have normal hearing or a hearing loss. Examinations will be conducted at the ISU-Meridian Audiology Lab, 1311 E. Central Drive, in Meridian. The study will compare the current gold-standard method of recording auditory brainstem responses to a new method using a recently defined “chirp stimulus,” said Bargen. Gabriel Researchers want to know Bargen if the “chirp stimulus” is a faster and more efficient way to evaluate hearing in young children. The evaluation is painless. Children will sit comfortably or sleep while sounds are transmitted to their ears through a soft foam or rubber ear tip, Bargen said. If you’d like to enroll your child in the study or learn more about the research, contact Bargen at firstname.lastname@example.org or 373-1722. Parents will receive a summary of the test results at no cost.
ISU-Meridian, Ada County offer screenings for uninsured Idaho State University-Meridian, in partnership with Ada County, Central District Health and the Idaho Department of Health and Welfare, will offer free community health screenings for uninsured adults in 2013. Screenings take place from 4 to 7 p.m. on these dates: Æ March 7, CATCH (Charitable Assistance To Community’s Homeless) office, 503 S. Americana Blvd., Boise. Æ April 11, Boys & Girls Club, 610 E. 42nd Street, Garden City. The screening process, which takes about an hour, includes basic physical ex-
ams, dental evaluations, blood sugar and HIV testing, nutrition assessments, mammogram referrals, preventive health education and depression, alcohol and hearing screenings. Free flu shots are available while supplies last. For more information, call 373-1700. Æ Free hearing screenings will be held from 3 to 6 p.m. March 20 and April 24 for adults and children, age 3 and older. No appointment necessary. Call 373- 1725. The screenings will be at ISU-Meridian Speech and Language Clinic, 1311 E. Central Drive.
Clinic services available at ISU-Meridian Center ISU-Meridian at 1311 E. Central Drive offers dental, mental health and speechlanguage services at clinics located on campus and staffed by faculty, student clinicians and licensed professionals. Æ The Delta Dental of Idaho Dental Residency Clinic at Idaho State University offers a full slate of services, including oral surgery, implants, root canals, crowns, pediatric dentistry and preventive care. Most insurance plans are accepted. The clinic also offers discounts based on family income. Call 373-1855. Æ The Counseling Clinic offers individual, couples and family counseling. Fees are $15 for individual sessions and $20 for couples and families per session. Call 373-1719. Æ The Speech and Language Clinic offers therapy for children and adults who are experiencing communication problems and disorders. Group services include early intervention for children with cochlear implants and hearing aids and treatment of adults after a stroke or traumatic brain injury. Individual speech and
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language therapy sessions are $50 per session. A sliding fee scale is available based on income. Call 373-1725. Learn more about ISU-Meridian programs at isu.edu/meridian/clinics.shtml.
U OF I ADA EXTENSION OFFICE
Classes will teach you how to make healthy bread Find out how to make whole-grain artisan bread from 7 to 9 p.m. Thursday, March 14, at the Ada County Extension office, 5880 Glenwood St., Garden City. The class is $12. You can also learn how to use sourdough and preferment dough from 7 to 9 p.m. Tuesday, March 19, also at the Extension office for $12. Advance registration is required. Call 287-5900 or visit extension.ag.uidaho.edu/ ada for more information.
Learn about food safety so you can help others learn, too
Learn more about the University of Idaho and its programs at uidaho.edu. Learn more about the Ada County Extension Office at www.uidaho.edu/extension/ada.
SUBMIT YOUR NEWS Most of the information for the Treasure Valley community health news is submitted by area hospitals and nonprofit health care organizations. For more information, email email@example.com. The next issue of Living Healthy publishes on May 11. If youâ€™re interested in contributing to the health news, please contact Holly Anderson before April 13.
University of Idaho Extension is offering the Master Food Safety Advisor Program (formerly the Master Food Preserver) to teach people how to safely preserve food products. The class will take place from 9 a.m. to 3 p.m. Tuesdays from April 23 through June 4. After completion of the course work, participants provide 30 hours of volunteer service, providing researched-based food preservation information to others in their community. Food safety topics include: canning acid foods (fruits, tomatoes); canning low-acid foods (meats, vegetables); making jams, jellies and preserves; pickling; dehydration; food storage; freezing; nutritional value of preserved foods; and the economics of food preservation. A $140 fee covers the cost of a binder, reference materials, food and supplies used in the class. The seven-week class is being offered at the U of I Ada Extension office, 5880 Glenwood St. in Garden City. For an application, call Sue Schultze at 287-5900.
Now accepting new patients Marci Price-Miller MD, Alessa Lopez-Castor FNP-C and their friendly staff are proud to announce the opening of Cottonwood Family Medicine in Eagle.
COTTONWOOD FAMILY MEDICINE
A new clinic with an experienced staff who have served Eagle over 10 years $PUUPOXPPE$U 4VJUF &BHMF *EBIPt www.CottonwoodFamilyMedicine.com
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RUNNING FOR THE LOVE OF IT PHOTOS BY CHRIS BUTLER firstname.lastname@example.org
More than 500 people joined in the healthy fun at the Valentine’s Dash ‘Love ‘em or Lose ‘em’ 5k run/walk in February in the Julia Davis Park area. See more photos at IdahoStatesman.com/ photogalleries.
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Appointments Made Easy: Call 381-2DAY If you don’t have a doctor, and need an appointment with a primary care provider, St. Luke’s is here to help. Whether you or someone in your family need to be seen today, or just want to schedule your next checkup, we make scheduling a snap. Just call 381-2DAY (2329) during regular business hours for easy access to St. Luke’s Family Medicine and Internal Medicine providers in Boise, Eagle, Meridian, and Nampa. Your call will be answered by a scheduling specialist dedicated to meeting your needs. Want to request an appointment online? Go to stlukesonline.org/2DAY and click on “Request an Appointment.”
It’s just that easy!
Published on Mar 8, 2013