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t Affinity at Boise—a whole new kind of community for the 55+ crowd—we’ve thought of everything imaginable to help you live your healthiest life. Whether it’s our many social activities, workouts in our fitness room, dipping in our pool or spa, or taking a walk around the neighborhood— a healthy, active lifestyle is at the heart of what Affinity is all about. Even our rent (starting at $1,050) is healthy—on your budget, that is. Founders Club Special: Give us a call to learn more about Reserve your place our beautiful, spacious, condo-like apartments soon. Ask about the before we open and huge benefits of the Founders Club, receive special perks giving you special perks valued at valued at $2,000! $2,000 when you reserve your place before we open!

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How to cut down on refined sugar Twelve ways to make healthier choices


Technology is changing caregiving 23 Patients also benefit from high-tech devices

Indulge mom with a healthy breakfast Applesauce bran muffins are great treat


Six steps to better fitness And you only need an hour a day


Treasure Valley health briefs News, events, research and more


Photos from Walk MS 2012 26 About 2,000 turned out for a good cause

Tips to be a safer biker Knowing the rules of the road is critical


Eat those strawberries, blueberries The fruits may fend off memory decline


Top cyclists will compete in Idaho The Exergy Tour is spectator friendly


Know the warning signs of a stroke Many are preventable


Friends are key to kids’ mental health 22 Tips for helping your children be more social

2,300 tried to beat Coach Pete 30 Annual event raises money for scholarships

Get more advice from the experts AFB-007


Æ Read the YOU Docs — Dr. Mehmet Oz and Dr. Michael Roizen — every day in the Idaho Statesman’s Life section. You can also find their tips and advice online at Æ Treasure Valley fitness expert Jason Wanlass, owner of Champion Fitness Training in Meridian, shares workout advice and inspiration on the first Sunday of the month in the Life section of the Idaho Statesman. Wanlass will have a feature in the Sunday, May 6, paper.

How to reach us at the Idaho Statesman

(208) 350-6997 www.AfďŹ 7"ALDCYPRESS3TREETs"OISE )$ 596648-01

Æ Editorial content: Editor Holly Anderson at 377-6435 Æ Advertising opportunities: Linda Erickson at 377-6290


On the cover: Sisters Sherri and Katie Battazzo ride away after talking to our photographer Shawn Raecke, who stopped them after taking the photo on page 18. The women say they are very aware of Idaho’s biking laws and safety considerations and strive to practice good bike etiquette.



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12 tips for cutting back on the refined sugar BY KIMI HARRIS MOTHER NATURE NETWORK (MNN.COM)


here has been even more information in the news lately about how bad sugar is for you. Dr. Sanjay Gupta was interviewed by “60 Minutes,” along with several other experts, who linked sugar consumption to everything from the obvious (such as weight gain) to serious diseases like cancer and heart disease. I don’t know of anyone who thinks that sugar is actually good for you, yet we average 130 pounds of sugar per person in the United States. The question is, why do we eat sugary foods and drinks when we know they are bad for us? One researcher said the desire for fructose is wired into us because in nature, anything with fructose in it isn’t poisonous. Another researcher demonstrated with MRI scans how your brain releases dopamine when you eat something sweet. Your body rewards you when you eat sugar by making you feel good. But because of both its addicting properties and that it’s in almost everything in the store, sugar — and corn syrup and other forms of sugar — can be hard to leave behind. But it’s more than possible. Here are some tips if you’d like to explore that possibility — or at least work on cutting back on the habit.

1. GET PROPERLY MOTIVATED Because it does take work and motivation to get sugar out of your life, I recommend that you watch the “60 Minutes” interview (just do an Internet search), read Dr. Mercola’s thoughts on this topic, or read a book such as “Suicide by Sugar” by Dr. Nancy Appleton. Repeat as necessary.

2. STOP DRINKING ANY FORM OF SODA POP AND OTHER SWEETENED DRINKS The amount of sweetener in any type of soft drink is very high. A 12-ounce can contains about 10 tea-

spoons of sugar. If you can drop the soft drinks, you will instantly reduce your sugar habit significantly. Another obvious food item to eliminate is candy. Just don’t go for the “sugar-free” options, unless it is stevia sweetened because these sweeteners are toxic in other ways.

3. DON’T EAT OR BUY PACKAGED FOODS Even organic packaged foods often contain significant amounts of sugar. While many of them are preferable to their non-organic counterparts, the sugar content is something to be aware of. Don’t keep these foods at home, otherwise you may find them to hard to resist. Make your own snacks at home like homemade popcorn (not microwave, but stovetop popcorn), or eat fruit or vegetables for a snack. Eat hot cereal, homemade muffins, or eggs and toast for breakfast. You will save money and be healthier!

4. MAKE WISE CHOICES WHEN EATING OUT That salad you had at the restaurant? The dressing was full of sugar as well as unhealthy fats. Sugar is hidden in many dishes at restaurants, and their desserts can be tempting. If you are eating out, make sure you stick with dishes like grilled meats and roasted vegetables that aren’t as likely to be full of sugar. I often sneak in my own homemade dressing to restaurants and enjoy a lovely salad, sugar-free. A quick recipe for salad dressing: 1/4 cup balsamic vinegar, 3/4 cup extra virgin olive oil, 2-4 teaspoons brown mustard, 1-2 finely minced garlic cloves, 3/4 teaspoon unrefined salt. Give it a shake in a jar, and you are set to go.

5. EAT A WELL-ROUNDED DIET, ESPECIALLY PROTEIN AND VEGETABLES It’s amazing how much better I feel when I am eating plenty of protein and vegetables. I also don’t crave sugar when I am eating well. But it takes conscious effort to make it happen. In her book, “The Mood Cure,” Julie Ross recommends not only

Not ready to go totally sugar-free, but want to start making better choices? These homemade applesauce bran muffins still contain brown sugar, but unsweetened applesauce, whole wheat flour, bran and raisins are also part of the recipe — making for a healthier treat than something processed. Find the recipe on page 8. MATTHEW MEAD / The Associated Press





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removing refined foods (like white sugar and white flour) from your diet, but also adding good foods. She recommends 20-30 grams of protein at each meal and 4-5 cups of a variety of vegetables every day. That’s a lot of protein and vegetables, but she has seen that diet overcome many health issues (including depression). Simply removing sugar can help improve your health, but for good health you need to fill up on good-for-you foods. Eating regular, hearty meals will ensure that you don’t eat a doughnut or cookie while you’re out, or reach into a co-worker’s candy jar out of hunger. Buy a new cookbook that focuses on healthy, delicious recipes, or start following the many healthy food blogs out there. Get inspired and start collecting doable but delicious healthy recipes.

6. CHALLENGE YOURSELF TO GO COMPLETELY SUGAR-FREE FOR TWO WEEKS Sometimes when you simply try to reduce your sugar consumption, you end up eating only slightly less than where you started. Go completely sugar-free for two weeks and you will have started resetting your taste buds and gaining a lot of self-control. I have found it really helpful to do (especially after a holiday!).

run to the candy machine when it’s low blood sugar time. This, of course, saves your adrenals from overworking. L-glutamine can stop carb cravings and get you feeling steady and even within 10 minutes (less if you open a capsule and place the contents under your tongue).” Just make sure you take proper amounts of the above supplements and ask your health care provider about supplements before taking them.

9. GO HAVE FUN! As long as you have food in your stomach, life is not all about what you can and cannot eat. Take a walk and enjoy nature, go to the park with your kids, read a good book. In other words, enjoy life. Really, you can enjoy it without sugar. I promise.

10. ENJOY BEAUTIFUL FOOD WITHOUT SUGAR Along the same lines, there is no need to mourn the loss of sweets when there is such beautiful food to eat. Make hearty stews and soups, roast a chicken, make a beautiful main dish salad, roast squash, toast nuts, and enjoy a good unsweetened yogurt. There are so many amazing foods to enjoy — so enjoy them. Don’t feel deprived, simply enjoy different foods.


If you find it too hard to go completely sweet-free, start using unrefined sweeteners at home, such as pure maple syrup, raw honey or coconut sugar. These sugars have minIt could be a spouse, a walking partner or erals and vitamins intact, making them less a co-worker. If you have someone who has stressful on the body. They also are less adthe same goal as you, shares healthy recipes, dicting and some, like coconut sugar, don’t and exchanges food/meals, it can make it raise blood sugar very much. Stevia is an exmuch more enjoyable and doable. If you cellent choice for those wanting something can’t find someone in real life, then find an sweet without calories or any rise in blood online friend. sugar. Appleton, the author of “Suicide by Sug8. DEAL WITH CRAVINGS ar,” found that two teaspoons of added After a couple of days have gone by withsweetener at a time is the threshold for out eating any sugary foods, your craving for healthy individuals, no more than two to sugar should be reduced. I find it helpful to three times a day. So, if you find it unappealeat or drink a fermented food such as homeing to live a completely sweetener-free life, made sauerkraut, coconut kefir or kombucha. enjoy a bit of raw honey and butter on toast, The sourness of these food items counteracts or a bit of honey in a cup of tea. Drizzle pure that sweet desire, plus it gives you healthy maple syrup into unsweetened yogurt and probiotics, which help reduce cravings. top with berries, or lightly sweeten a muffin Julia Ross also recommends in “The recipe without guilt. Mood Cure” the following supplements to 12. PASS IT ON TO THE NEXT help keep blood sugar levels stable. From GENERATION her book: “The mineral chromium helps Part of the reason adults find it hard to let keep blood sugar level stable, but it gets used up by a high-carb diet. Putting more back in- go of sugar is because they got addicted and to your body as a supplement restores blood used to it at an early age. If you have children, start them on the right food with a sugar stability (even more for diabetics). It low-sugar diet. They will thank you later. also eases the cravings for carbs that erupt during blood sugar drops Glutamine is an Kimi Harris is a mom who shares nourishing amino acid that your brain can use as an emergency substitute fuel when you haven’t recipes and blogs about sustainable living at eaten recently or have been eating too many This column was distributed by the McClatchycarbs and your blood sugar level is too low. Tribune News Service. This glucose stand-in stops the impulse to




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Indulge mom with a healthy breakfast muffin BY ALISON LADMAN



Mom deserves a freshly baked breakfast in bed on her special day. But indulging her desire for a lazy morning doesn’t mean you can’t also respect her efforts to eat healthy. So we crafted a Mother’s Day breakfast muffin that is virtuous, richly satisfying, moist and delicious: No mom should have to suffer through tasteless “healthy” muffins. Muffins often rely on large amounts of butter or oil to stay moist. Our golden muffins rely instead on a combination of applesauce, low-fat sour cream and a touch of honey and oil. To further lower the fat, we used egg whites instead of whole eggs. Because these muffins are not low in sugar (there has to be at least a little indulgence), be sure to select unsweetened applesauce. Plus, the sugar is balanced by all the fiber from the whole-wheat flour, bran and raisins. If you have any left after breakfast, these muffins make a great afternoon snack served with hot tea. Store any leftovers in an airtight container at room temperature. If your raisins are a bit on the dry, chewy side, plump them back up by microwaving them in a bowl of water for 2 minutes. Let them sit for 10 minutes, then drain. If Mom doesn’t care for raisins, substitute another dried fruit, such as chopped apricots or cranberries.

Start to finish: 30 minutes Servings: 16 3 tablespoons honey 1/4 cup vegetable or canola oil 1/4 cup low-fat sour cream 1 cup packed brown sugar 1 teaspoon vanilla extract 3 egg whites 1 teaspoon cinnamon 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1fl cups white whole-wheat flour 1/2 cup wheat bran 1€ cups applesauce 1/2 cup raisins

MATTHEW MEAD / The Associated Press

Healthy breakfast: a muffin, fresh fruit and yogurt.

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Heat the oven to 400 F. Line a muffin pan with muffin papers, then lightly spray the papers with cooking spray.

In a large bowl, whisk together the honey, oil, sour cream, brown sugar, vanilla and egg whites. In another bowl, whisk together the cinnamon, baking powder, baking soda, salt, flour and wheat bran. Stir half of the flour mixture into the wet ingredients. Add the applesauce and stir together. Add the rest of the flour mixture, then the raisins. Divide the batter between the prepared muffin cups and bake for 15 to 20 minutes, or until a toothpick inserted at the center of the muffins comes out clean. Allow to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely. Nutrition information per serving (values are rounded to the nearest whole number): 190 calories; 35 calories from fat (18 percent of total calories); 4 g fat (0.5 g saturated; 0 g trans fats); 0 mg cholesterol; 37 g carbohydrate; 3 g protein; 3 g fiber; 190 mg sodium.



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News & events from the Treasure Valley health community SAINT ALPHONSUS HEALTH SYSTEM

Children’s Race is open to kids of all abilities ages 6 to 14. This year’s race is at 11 a.m. Saturday, June 2. The 1-mile course starts at the historic Boise Train Depot and ends at the Saint Alphonsus is hosting its fifth annual state Capitol with a finish fair in Capitol Arthritis Symposium — “Living Well with Park. Every entrant receives an OlympicArthritis” — from 10 a.m. to 1 p.m. Saturday, style medal, T-shirt and refreshments. ProMay 5, at Saint Alphonsus Regional Medical ceeds from the Classic benefit programs for Center, 1055 N. Curtis Road in Boise. children’s health at Saint Alphonsus. The symposium offers practical tips to Visit to help people and families living with arthritis. register your child or sign up to volunteer. Topics include updates on arthritis and fiRegistration is $15 by May 28. After May 28, bromyalgia and arthritis of the knee and hip the entry fee is $20. with new interventions as well as a keynote presentation by the chairperson of the Learn more about Saint Alphonsus and its Rheumatoid Arthritis Alliance Leadership programs at Group. Pre-registration is not required, and any- ST. LUKE’S HEALTH SYSTEM one interested in learning more about arthritis is welcome to attend. Registration starts at 9:30 a.m. Visit and do a Qualis Health, one of the nation’s leading search for “arthritis symposium” for more health care consulting and care manageinformation. ment organizations, has awarded St. Luke’s Health System an Idaho Award of Excellence in Healthcare Quality. Celebrating 30 years of promoting youth St. Luke’s was among five Idaho health fitness, the Saint Alphonsus Capitol Classic care organizations recognized for achieve-

Arthritis Symposium is today

Award honors sepsis control

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ments in improving health care quality and outcomes in 2011. St. Luke’s received the award for its efforts at preventing and reducing sepsis infections. St. Luke’s initiated its efforts to combat sepsis after observing an increase in mortality rates among sepsis patients. St. Luke’s piloted a program to reduce sepsis mortality in early 2009 in its Treasure Valley emergency departments. The pilot program incorporated best practices and improved interventions and monitoring. It’s estimated the program has saved approximately 50 lives.

A chance to be a ‘Kid for A Night’ St. Luke’s Kids for A Night will celebrate its 20th anniversary this year. The largest fundraiser for St. Luke’s Children’s Hospital will be held at 6:30 p.m. Friday, June 1, at the Boise Centre. This year’s theme is Superheroes. Tickets are $200 each and must be purchased no later than May 25. To register call 381-2123 or email Learn more about St. Luke’s and its programs at

Women: Vow to have a checkup


St. Luke’s Health System is encouraging all women to make time for an annual checkup. Monday, May 14, is National Women’s Checkup Day, and St. Luke’s is asking that all women make a pledge to have an annual checkup. Please call your provider that day to schedule the checkup. For help finding a provider, visit your local hospital’s website for assistance. St. Luke’s website, for instance, is (click on “find a physician”) or call 381-9000.

Wheelchair Sports Camp in June Idaho Youth Wheelchair Sports Camp — “Making a Difference since 1988” — is Wednesday to Saturday, June 13 to 16. The camp is sponsored by the Boise Parks & Recreation Department and Elks Rehab Hospital. The camp is open to youth and teens ages 6-19 who use a wheelchair or could use a wheelchair to participate in sports. (Young athletes with physical disabilities who use a


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Take a class or a special tour

Æ Maternity Tea and Tour: Meet the West Valley staff, do pre-admission work and receive an orientation from 6:30 to 7:30 p.m. May 10 or June 14 or from 4 to 5 p.m. May 27 or June 24 in the Indian Creek Room of the Caldwell medical center. Call 455-3760 for information. Æ Prenatal Education: Prepare for baby’s arrival at these classes. • Breastfeeding: 6:30 to 9:30 p.m. May 8 in Owyhee North and South The Multiple Sclerosis Education Series is Registration is required at 455-3995. presented by the MS Society, St. Luke’s Elks • Childbirth preparation: Call for informaRehab and the Elks Rehab Hospital from 6 to tion. 7 p.m. on the third Wednesday of each month Æ Surgical weight-loss Lap-Band support at St. Luke’s Meridian. group: 6 p.m. May 8, June 12 and July 10 in the The series features different topics each Management Conference Room. month. May’s topic, for instance, is pharmaÆ Safe Sitters Know Best: Class teaches cological management of MS; June’s topic is youths ages 11 to 13 how to handle child-care the future of MS management and research; emergencies and is from 9 a.m. to 4 p.m. June and July’s topic is exercise and energy con23 in the Kaley Auditorium. Registration is servation. required at 455-3995; seating is limited. Seating is limited. To register, call 1-800Æ Diabetes classes: Classes/individual ses344-4876. sions for those with Type I, Type II or gestational diabetes. Call 455-6500 for information. Learn more about the Elks and its Learn more about West Valley and its programs at programs at

Series focuses on MS education

to patients who live in Salmon. Providing primary care via telehealth is much like a normal visit to the doctor’s office. A nurse will bring the patient to an Part of the VA’s mission in providing qual- exam room and check vitals and other infority health care to the nation’s veterans is mation. making sure that care is accessible to all vetThe nurse then enters the information erans. For those veterans living in the Treas- into the patient’s electronic medical record ure Valley, accessing the VA Medical Center and calls the doctor in Boise using a specialcan be challenging, but manageable with the ly designed video telehealth cart. various options available to veterans who Besides speaking with the veteran using a need assistance. high-quality video connection, the doctor However, accessing VA health care is can examine the veteran with the assistance much harder if you live in a more remote of the nurse in Salmon. Telehealth carts have area of Idaho, such as Salmon. That’s why special equipment that allows the doctor in the Boise VA Medical Center is pleased to be Boise to carefully examine the patient’s skin able to provide primary health care services tissue and their mouth and ears. There is to veterans living in Lemhi and Custer coun- even a stethoscope on the cart that can be ties from the VA Outreach Clinic in Salmon. moved over the patient’s chest, allowing the The Boise VA has provided behavioral doctor in Boise to listen to heart and lung health care in Salmon for years, but recently sounds. expanded to provide primary care as well. To learn more about the Salmon VA OutA ribbon cutting/opening ceremony for reach Clinic, attend the opening ceremony the Salmon Outreach Clinic is being held to see the state-of-the-art technology the VA from noon to 1 p.m. May 24, and everyone is is using to treat Idaho veterans. welcome to attend. With few doctors willing to relocate to Learn more about the Boise VA and its Salmon and tight budgets that prevent the programs at VA from hiring additional staff, the Boise VA decided to provide the primary care using CONTINUED ON PAGE 12 clinical video telehealth (CVT) technology

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wheelchair, AFO braces, walker or crutches are welcome to attend.) Events include basketball, hand cycling, tennis, archery, swimming, track and field, canoeing/kayaking, softball, power soccer, and wheelchair rugby. The camp will be held at the Fort Boise Community Center and surrounding parks and ponds. For more information or to learn about volunteer opportunities, call 608-7680 or visit and search for “wheelchair sports camp.”



Kids can get free Hawks tickets


Æ Cholesterol screening: Offered the first Tuesday of every month at CDHD, 707 N. Armstrong Place in Boise, from 6:30 to 9 a.m. No appointment is necessary. Blood draw, blood pressure check and health information. Next screenings: June 5, July 3 and Aug. 7. $20. Call 375-5211 for information. Æ Reproductive Health: For men and women. Contraception, HIV screening, pap testing, more available Monday through Friday. Affordable rates. Appointments 327-7400. Æ Fit and Fall Proof: Falls are the leading cause of hip fractures and other debilitating injuries for older adults. CDHD-sponsored Fit and Fall Proof classes help seniors prevent falls with simple exercises to improve strength, balance and endurance. There are more than 20 locations, and all classes are free. Information: or 327-8591. Æ Breastfeeding support: Breastfeeding is the gold standard for infant nutrition. It’s good for baby and mom. The Women, Infants and Children (WIC) program at CDHD offers breastfeeding classes, peer counselors, support groups and expert advice. Information: ing/index.htm or call 327-7488.

Æ Humphrey’s Heroes: CDHD and the Boise Hawks team up to offer kids up to age 14 free admission to the ballpark. Kids who are up to date with their immunizations can get a voucher from their provider to become one of Humphrey’s Heroes and go to a game free. Every Thursday home game will be Hawks Immunizations night with CDHD staff on hand to review immunization records. Information: Stephanie Sweley at 327-8512. Æ Back-to-school immunizations: Beat the back-to-school rush with two walk-in immunization clinics at CDHD. May 14 for kids K-5th grade, and May 15 for middle and high school students, 11 a.m. – 7 p.m. No appointment needed. Bring children’s immunization records. Information: 327-7450. Æ Playing it Safe This Summer: Learn how to keep kids safe in the outdoors with a 2hour class designed for child-care providers but open to the public. The class offers tips on playground, swimming pool and food safety. 6:30-8:30 p.m. May 8 at CDHD. $15; Learn more about CDHD programs at registration required. Call 327-7499.

ISU-MERIDIAN HEALTH SCIENCE CENTER 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. Idaho State University-Meridian Health Æ The Counseling Clinic offers individual, Science Center is accepting applications to its couples and family counseling. Fees are $15 paramedic science program. Classes start in for individual sessions and $20 for couples August. There is an informational meeting and families per session. Call 373-1719. from 5:30 to 7:30 p.m. Wednesday, May 9, Æ The Speech and Language Clinic offers Room 684. Call 373-1760 or visit www.isu. therapy for children and adults who are expeedu/kasiska/paramedic for information. riencing communication problems and disorders. Group services include early intervention for children with cochlear implants and hearing aids and treatment of adults after a The Toddler Early Listening and Language stroke or traumatic brain injury. Individual Program is enrolling children, ages 18 months speech and language therapy sessions are $50 to 3 years old, in its summer session, July 9per session. Call 373-1725. Aug. 1. The program gives children with hearing impairments or cochlear implants the ISU-Meridian is at 1311 E. Central Drive in opportunity to develop and practice spoken Meridian. Learn more at language skills. Call 373-1723 for information. clinics.shtml.

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ISU-Meridian offers dental, mental health and speech-language 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,

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Through a unique collaboration, known as “the triangle of collaboration,� an investigator, lab technician, who runs the wet lab where samples are run through machines, and data analyzer meet as a team to talk about the goals and best method to generate the data. The “wet� lab focuses on three functions: DNA sequencing, DNA microarrays and genotyping. The lab can process a million pieces of DNA at a time in roughly 22 hours. The lab can process whole genomes and look at an entire bacterial community profile. Specifically, the lab has worked on identifying vaginal microbial ecosystems so researchers can increase understanding about normal vaginal bacteria, and physicians can better identify conditions that make women prone to infections and other diseases. By fixing millions of artificial DNA fragment to a glass slide (a DNA microarray), scientists can measure the changes in gene expression across treatments. The process is being used by scientists seeking an answer to a global frog die-off. Using the microarray of different frog species, scientists are trying to discover why some frogs are susceptible to the fungus responsible for the die-off while other frogs remain relatively healthy. Using pyrosequenc-

With a researcher at Washington State University, the lab is performing the genotyping for a study that examines the effect of temperature on the resistance of E. coli to infection by a bacterial virus. Matt Settles, director of the Genomics Resources Core Facility, said when the lab first began two years ago, it included $200,000 worth of equipment; now, the lab includes $1.5 million in capital equipment. For more information about the lab: For more information about the University of Idaho, visit


Alumna works to stop violence College of Idaho alumna Pamela Cathey has dedicated her life and career to preventing violence. As the founder and CEO of A Frog in the Pot at C of I as well as the InstiProvided by the University of Idaho tute for the Prevention of Relationship VioResearchers are using the technology in hopes of finding out why there’s a global frog die-off. lence at Buena Vista University in Iowa, Cathey works hard to create awareness of an ing technology to sequence fungus with searchers can simultaneously analyze single issue that is prevalent in society, yet often goes overlooked or undetected. antibiotic resistance will help researchers nucleotide differences (SNPs) in up to 384 determine how a resistance develops. distinct loci in several hundred or even CONTINUED ON PAGE 14 Through genotyping capability, rethousands of different samples.

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every level, but many people find it hard to talk about. Our work focuses on a proactive, This spring, Cathey hopes to raise aware- preventative way of dealing with this issue ness of violence in the Treasure Valley in our culture.” through an advance release of “Voices of In 2000, Cathey started A Frog in the Pot, Hope, Breaking the Silence of Relationship a nonprofit organization dedicated to preViolence,” a performance based on her venting violence. With the support of stuforthcoming book of the dents and the Board of Trustees, she relocatsame title. ed A Frog in the Pot to the college and also The event is set for 6:30 established the Women’s and Men’s Center, p.m. May 10 inside the Lan- which provides advocacy and a 24/7 trauma groise Center on the C of I response line inside the McCain Student campus in Caldwell. TickCenter. ets cost $50 and include a “Voices of Hope,” co-authored by Cathey coffee and dessert recepand Dr. Wind Goodfriend, is an anthology of tion after the performance. women and men who have experienced rePamela Cathey There also is a $500 lationship violence and emerged as stronger, sponsorship package avail- more compassionate human beings. It is set able that includes four tickets, a limited-edi- for nationwide release this fall. tion copy of the book and an exclusive re“I hope this event and the Voices of Hope ception with the College’s Board of Trustees initiative will inspire hope and motivate at 5:30 p.m. Reservations are required and people to get involved in preventing may be made by contacting Kelly Gibbons at violence in all of its forms,” Cathey said. 249-8962 or kellygafroginthepot@ Cathey is working on two more books: “Before the Boil: The Warning Signs of a “I had just left a violent relationship when Potentially Violent Relationship” and the I came to the College of Idaho to finish a novel “Those Who Will Not Break.” novel,” Cathey said. “The process of working Cathey lives in Eagle with her husband with the amazing professors helped me and daughter. come to terms with the violence in my life. Since then, I have dedicated my career to For more information on The College of this issue because it affects our society at Idaho, visit CONTINUED FROM PAGE 13

Winter: it’s still here Keep warm • Stay dry Winter Clothing Clearance

AMERICAN RED CROSS OF GREATER IDAHO gardens are directly connected to the Boise River, and we can reduce Boise River pollution by using river-friendly products and practices. Like a hospital emergency room, the Learn simple techniques for river-friendly American Red Cross must be prepared to lawn and home care from experts at this free respond to patient emergencies with blood program — Tips for the River Friendly products 24 hours a day, 7 days a week, Homeowner — at 6 p.m. Tuesday, May 29, at 365 days a year. All eligible donors are encour- the Garden City Library, 6015 Glenwood St. aged to become everyday supporters of the The program is sponsored by Idaho Red Cross and their communities by giving Rivers United. Learn more at www. blood. The blood donor center is at 5380 or by calling 343-7481. Franklin Road in Boise. Call 1-800-REDBOISE FOOD REVOLUTION CROSS or visit to make an appointment. If you have eligibility questions, call 866-236-1276.

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Do you know ‘What’s on your Plate?’

Join the Boise Food Revolution for a screening of “What’s on your Plate?” from 3:30 to 6 p.m Saturday, May 19, at the North Spraying potentially toxic chemical-based End Organic Nursery at 2350 Hill Road in cleaners into the air, pouring them down the Boise. Admission is free, but pre-registration sink or dumping them in landfills have a is required. negative effect on both our health and our The food revolution group aims to get environment. There are plenty of all-natural parents and children into their kitchens cleaning products that do an equally effeccooking nutritious meals using fresh and tive job, are easy on your pocketbook and local foods. are better for the health of you, your family To get involved with the group, join the and Mother Earth. group on Facebook and share your events, The grass and or garden in your yard can photos and recipes on the page. The group is be a source of toxicity, also. Our homes and also looking for more volunteers.

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Gear up for the Heart Walk Step out to have fun, get inspired and support a meaningful cause by joining in the Treasure Valley Heart Walk on Saturday, May 19, in Julia Davis Park. The festival area opens at 8 a.m. and the walk begins at 10 a.m. You can choose the 3.1-mile walk or the 1-mile optional route. The festival near the Julia Davis Park Bandshell will feature complimentary snacks, company photos, heart health education and more. Parking is limited in Julia Davis, so consider carpooling, utilizing the Downtown parking garages or riding your bike to the event. Participation is free, but those who raise $100 or more in donations will receive a walk T-shirt. Visit for more information and to register. The money raised through the Heart Walk funds research and initiatives that promote prevention, treatment and better patient care in the areas of cardiovascular disease, the leading killer in the United States. The American Heart Association is the nation’s largest voluntary health organization dedicated to building healthier lives, free of cardiovascular disease and stroke.


It’s time to Race for the Cure The 14th annual Komen Boise Race for the Cure is May 12 at the Albertson’s Headquarters, 250 Parkcenter Blvd. The 5k run/walk and 1-mile course start at 8:30 a.m. The 5k course will head east on Parkcenter Boulevard from the Albertson’s headquarters and turn around at Bagley Park. The 1mile course will head west and turn around over the ParkCenter Bridge. Up to 75 percent of the net proceeds generated by the annual Race for the Cure stay in Komen Boise’s 19-county service area. The remaining income goes to the national Susan G. Komen for the Cure Grants Program to fund research. Registration is available on the website for individuals until May 7 at www.komen Registration is $25 for adults and

SUBMIT YOUR GROUP’S INFORMATION FOR THE JULY 7 ISSUE OF LIVING HEALTHY The information for the Treasure Valley health news is submitted by area hospitals and nonprofit health care organizations. If you’d like your organization’s news considered for publication in the July 7 issue of Living Healthy, contact Holly Anderson at by June 19. Space is limited, and all contributions may be edited for length, style and other considerations. $10 for youth (12 and younger) on the website.


Learn, recreate in Sun Valley The 15th annual Sun Valley Wellness Festival is a five-day celebration that will be held at the Sun Valley Resort on May 24-29 and will focus on the theme “Own Your Energy.” The event will include more than 50 presentations and workshops addressing various modalities of body, mind, spirit and environmental wellness, and a Next Generation Wellness educational tract for children. Leading off the list of nationally known speakers is keynoter Dr. Jill Bolte Taylor, neuroanatomist and bestselling author of “My Stroke of Insight.” Other top speakers include inspirational author Alan Cohen, anti-aging expert and author Dr. Uzzi Reiss, “Spirit Junkie” Gabrielle Bernstein, forgiveness teacher and expert Mary Hayes Grieco and more. Legendary singer-songwriter Carole King will also be at the festival signing her new book, “A Natural Woman,” at the Chapter One bookstore area outside the Wellness Expo hall on Sunday, May 27. “Decoding Deepak,” a new feature-length documentary film that chronicles one year in the life of spiritualist and pop cultural icon Deepak Chopra, will show at the Sun Valley Opera House on Thursday, May 24. Other events and activities include a Movement and Wellness Expo. Tickets for the Sun Valley Wellness Festival can be purchased online at www.sun, where a complete schedule is available. Special Wellness Festival lodging rates at the Sun Valley Resort start at $115. To make lodging reservations call 1-800-786-8259 and ask for the Wellness Festival rates. The Sun Valley Wellness Festival is produced by the nonprofit Sun Valley Wellness Institute, which offers and promotes yearround programs on health and wellness as well as an extensive online wellness directory and calendar of wellness and fitness events.

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May 19 is Food Revolution Day, a chance for people who love food to come together to share information, talents and resources and highlight the world’s food issues. To register for event go to: boisefood Space is limited. For more information, contact: www. or via email. This event is being presented by Eat to Thrive Health Counseling, Foothills Family Medicine, Hestia Health Radio and the North End Organic Nursery.






Biking Cycling fitness begins with safer riding practices

savvy planners from Oregon have a lot to teach us. For example, research by Mia Burke and he health that comes from exercise is her organization Alta Planning found that most people can be separated into four catewell documented and understood. gories when it comes to bikes. Those who Even just a half hour of sustained consider themselves strong and fearless activity, however light, is good for every(1 percent) or enthused and confident thing from your heart to your attitude. Many individuals resist the easy health (7 percent) are probably already cyclists of some sort or another. At the opposite end, benefits of cycling for a deceptively simple 33 percent would never ride no matter what reason: It’s perceived as unsafe. But there are a number of things anyone the conditions or bike lanes. In the middle is 60 percent of the popucan do to make cycling safer, more enjoyable and a more healthful part of your normal life. lation, according to Burke’s estimate, a group Portland has become iconic for its bike that saw itself as interested but concerned. Making cycling safer empowered these culture, so much so that there’s even been a people to leave their cars behind more often. little Portlandia-style cultural backlash. But just a few decades ago that city had a riderCONTINUED ON PAGE 18 ship not much higher than Boise’s, and bikeBY RICK OVERTON Special to the Idaho Statesman © 2012 Idaho Statesman


GET OUT AND RIDE Boise Bike Week Pedal Power Parade: Saturday, May 19; more details on Boise Bike Week, page 20 Community Bike Rides: A passion of organizer Jeff Larsen. Community Bike Rides is about helping people find others to ride with, whether for training for races or simply enjoying the outdoors. Visit http://community to learn more, call 208-938-9917, or email jefflarsen@ 10/10 Bicycle Ride: Beginning and developing cyclists ages 12 and older meet at the Nampa Rec Center to ride 10 miles at 10 mph over varying local routes. Led by an instructor certified by the League of American Bicyclists, the course is designed to model safe riding practices while showing people great ways around Nampa on a bike. Groups meet at 6 p.m. Tuesdays and at 8 a.m. Saturdays until Sept. 1. Read bike safety tips on page 20 SHAWN RAECKE /

Riding your bike on scenic Harrison Boulevard in Boise’s North End can be enjoyable, but the busy, narrow street — like many in the Treasure Valley — has its challenges.






Biking Cycling fitness begins with safer riding practices

savvy planners from Oregon have a lot to teach us. For example, research by Mia Burke and he health that comes from exercise is her organization Alta Planning found that most people can be separated into four catewell documented and understood. gories when it comes to bikes. Those who Even just a half hour of sustained consider themselves strong and fearless activity, however light, is good for every(1 percent) or enthused and confident thing from your heart to your attitude. Many individuals resist the easy health (7 percent) are probably already cyclists of some sort or another. At the opposite end, benefits of cycling for a deceptively simple 33 percent would never ride no matter what reason: It’s perceived as unsafe. But there are a number of things anyone the conditions or bike lanes. In the middle is 60 percent of the popucan do to make cycling safer, more enjoyable and a more healthful part of your normal life. lation, according to Burke’s estimate, a group Portland has become iconic for its bike that saw itself as interested but concerned. Making cycling safer empowered these culture, so much so that there’s even been a people to leave their cars behind more often. little Portlandia-style cultural backlash. But just a few decades ago that city had a riderCONTINUED ON PAGE 18 ship not much higher than Boise’s, and bikeBY RICK OVERTON Special to the Idaho Statesman © 2012 Idaho Statesman


GET OUT AND RIDE Boise Bike Week Pedal Power Parade: Saturday, May 19; more details on Boise Bike Week, page 20 Community Bike Rides: A passion of organizer Jeff Larsen. Community Bike Rides is about helping people find others to ride with, whether for training for races or simply enjoying the outdoors. Visit http://community to learn more, call 208-938-9917, or email jefflarsen@ 10/10 Bicycle Ride: Beginning and developing cyclists ages 12 and older meet at the Nampa Rec Center to ride 10 miles at 10 mph over varying local routes. Led by an instructor certified by the League of American Bicyclists, the course is designed to model safe riding practices while showing people great ways around Nampa on a bike. Groups meet at 6 p.m. Tuesdays and at 8 a.m. Saturdays until Sept. 1. Read bike safety tips on page 20 SHAWN RAECKE /

Riding your bike on scenic Harrison Boulevard in Boise’s North End can be enjoyable, but the busy, narrow street — like many in the Treasure Valley — has its challenges.



FIND A SAFE RIDING CLASS: HERE ARE SOME OPTIONS BSU Cycle Learning Center: A grant-supported effort at Boise State that aides students who need help with safe-riding practices and simple bike maintenance. To learn more, visit Cycling Safety Class (for kids): A combination of safety instruction and summer day camp offered by Boise Parks & Recreation with the help of the Southwest Idaho Mountain Bike Association (SWIMBA). Classes are offered at the Fort Boise Community Center. For detailed course descriptions, dates, instructor names and online registration, go to www. and click on Summer Activity Guide. Street Smart Cycling: Longtime president of the Treasure Valley Cycling Alliance, Walt Sledzieski, teaches a free class from 5 to 6 p.m. Wednesday, May 16, at George’s Cycles & Fitness at 10178 Fairview Ave. To learn more, visit Safety videos: Some safety videos have been produced by the Boise Police Department to help riders better understand the rules of the road. To watch the videos, visit bike-patrol/bike-safety-education.


GOOD EGGS AND BAD One issue that occasionally clouds the conversation about bike safety is the dual status of bikes. They can be ridden legally on the sidewalk, making their riders pedestrians. But they can also be ridden on the road, making bikes vehicles. In each case a rider is subject to slightly different expectations, laws and rights — differences this article will do its best to define. Bicycles on the road are often perceived as being in conflict with cars, and whether you are a person who thinks the roads are full of bad bikers or bad drivers may say more about your experience than reality. “Ninety-nine percent of motorists are decent and careful and watching out for cyclists,” says Kurt Holzer, a Boise attorney and cyclist who frequently works with policymakers and transportation planners. “The same percentages hold true for cyclists. But we don’t remember those people, on either side. We remember the idiot. It only takes one to piss somebody off.” Cycling enthusiasts can be even harsher on misbehaving bikers because they have some skin in the game. “When I’m behind the wheel of a car, stupid cyclists make me angry,” Holzer observes. “They make me angry because I know that they are exposing me to somewhat higher risk the next time I’m on my bike because they are going to piss somebody off.” Holzer asserts what many local cyclists have perceived: that on balance drivers have become more

aware of bikes on the road since the tragic loss of three riders in one summer a few years ago.

THE IDAHO STOP A law unique to Idaho has been a great source of misunderstanding and suspicion, even though it likely makes everyone safer. The Idaho Stop, as it’s known casually, stipulates that a cyclist can ride through a red light when it’s safe to do so, but only after coming to a stop. Similarly, the law says that cyclists can roll through a stop sign after slowing if there’s no cross traffic to contend with. In sum: Red lights become stop signs, stop signs become yield signs (see box below). From a traffic planner’s perspective, it’s a very good idea. “Many drivers don’t seem to understand that it benefits them,” says Deanna Smith of Idaho Smart Growth. “It removes the bicyclist from the in-


Sherri Battazzo, left, and her sister Katie Battazzo come to a rolling stop and hold at the corner of Harrison Boulevard and Heron Street in North Boise. Sherri said the two are careful cyclists who know about the “Idaho Stop” and understand that cyclists are allowed to roll past a stop sign as long as they yield to traffic first. tersection so that when that light turns green they are no longer a conflict for the driver.” The problem is that few cyclists seem to know how the law actually works. It’s not uncommon to see

THE IDAHO STOP RULE FOR BICYCLISTS ... And how it compares to the rules for those operating motor vehicles. CARS



Stop and wait for green light, or turn right if there’s no traffic

Stop, yield to vehicles in every direction before proceeding


Stop, yield the right of way

Slow, yield the right of way


Yield to all other vehicles

No provision

bikes ride through stop lights at full speed or assume the right of way at a stop sign even though a car has already stopped and should enjoy the right of way. Both behaviors are illegal and mostly serve the impression that cyclists have special permission to ride arrogantly. It doesn’t exactly raise the level of the conversation. “There are lots of good, positive safety reasons for the law,” Holzer says. “What many people get caught up in is the notion that bikes are just vehicles and should have the same rules. Well, they are different vehicles and they are different modes of operation and (have) different impacts on the road.” Cyclists, there is no gray area: Stop at red lights before proceeding, and yield at stop signs when another vehicle has the right of way. The standards for yielding are no different than in a car. Any vehicle already at the intersection has the right to proceed, and any vehi-

cle to your right arriving at the same time should go first. A fairly recent law has created a little confusion, but without the same results. The city of Boise adopted a three-feet-to-pass rule a few years ago, but the Idaho Legislature has twice rejected such a law that’s on the books in 18 states. The city ordinance gives drivers permission to cross the road’s center line if necessary to allow plenty of room when passing bikes, but that stipulation evaporates as soon as one leaves the city limits. Until a uniform state law extends the rule to everyone, cyclists will have to be wary outside city limits.

ONE PEDAL AT A TIME Ask a bike activist, and he or she will tell you 10 things about bicycle transportation choices in the Valley that need fixing. (Disclosure: Your author is active with a number of organizations seeking to influence transportation policy and



roughly splits time between commuting by bicycle and by car. ) Truth is, the Boise area has a pretty good system of bike lanes and routes, albeit one that is undergoing nearly constant improvement. Diverse communities of riders make great use of the trails, lanes, pathways and roads available to all of us. But some folks — like Mia Burke described — just need an extra push. “Communities that have succeeded haven’t just done infrastructure, they’ve done the encouragement side really well,” says Smith at Idaho Smart Growth. She’s referring to the social aspects of cycling, like groups to ride with, or events that are meant for cyclists. Smith’s work in communities throughout Idaho has demonstrated one of the truisms of cycling: “It’s more comfortable to ride in a group, even if there are only three of you.” (See the box on page 16 about group rides.) So maybe you are one of those people who for years has been meaning to bike more. You’ve got a good bike, found a few friends, maybe even figured out how to take a quick shower in case you ride to work on a hot day. What next? Now spend a little time with maps. “Cyclists all learn how to use the back roads,” Smith says. “Most people who are riding for the first time, the routes they know are the routes they drive. Don’t assume you are going to ride the route you drive.” A clear example is Downtown Boise. There are two main oneway pairs of roads for getting cars in and out of Downtown along its east-west axis: Front and Myrtle streets and Main and Idaho streets. None of these have bike lanes, and all are characterized by high car volume. But running right alongside them are Bannock, which between 6th and 13th streets has bike lanes, and Grove, which has bike lanes west of Grove Plaza. Look farther south and you’ll find the Greenbelt running east-west; farther north are lower-traffic streets like Franklin Street. Some may think, “But aren’t more bikes on the road just going to create more opportunities for accidents?” Actually, the opposite is true. Urban studies have always demonstrated a correlation between increases in ridership and decreases in accident rates. More cyclists on the road create a positive feedback loop in the creation

Bike to work

The advantages are obvious: Burn calories, save money on gas, avoid wear on your car. But can you really bike to work? More people are every year, and here are some tips for making your ride comfortable and safe should you decide to make biking a regular means of commuting:

About a commuter bike Average quality commuter bikes can be bought for $400-$600, with additional $100-$200 for accessories; some things to look for when shopping for a bike:

Cargo rack with a pannier for carrying work clothes without using a daypack, which can make your back sweaty

Bike pouch with first aid kit, minipump, spare tire tube

Seat with a suspension post absorbs bumps; if you add a gel cushion, you’ll arrive at work with a comfy bum

Mirrors to see what’s behind you Bell to tell others you are coming

Handlebars that you can raise can give you a comfortable upright riding position

Lights are required for riding after dark Suspension can cushion the road bumps

Find a Greenbelt map at www.cityof sAndFacilities/Parks/page18151.aspx of better facilities to support them and get drivers more used to sharing the road. Accidents are still going to happen but fall off on a per capita basis. So get out there and ride. It really is merrier with more. Rick Overton is a Boise writer and communication consultant. Rick has also worked on bike issues for several years via the Ada County Highway District Bicycle Advisory Committee and the Ada Bike Alliance.

Wheels and tires designed for asphalt, not dirt tracks; bigger wheels (at least 700 mm) and kevlar-belt tires with thorn-resistant, self-sealing tubes reduce the chances of flats

Tips for riding in comfort Keep your seat level or pointed slightly down A seat that points up will put pressure where you don’t want it Don’t wait until your crotch hurts to start changing saddle position; make little changes every few minutes

Chain guard and fenders are handy for protecting your clothes from splash and grease

Pedals that are flat and comfortable are fine for a commute; don’t bother with toe clips

Flex your neck Don’t give yourself a stiff neck by holding your head in the same position; vary the angle and move your head, not just your eyes Don’t be stiff Vary the way you hold the handlebars; you can rest your elbows on the bars to give your hands a break; keep your arms loose, your elbows as low as possible

Don’t cover both ears Headphones may prevent you from hearing a warning sound

Keep your elbows near your body and slightly bent to be more aerodynamic Keep your knees above your pedals, not pointing out to the sides, to increase the efficiency of your stroke and reduce stress on the knee

Source: OCTA; Orange County Wheelmen;;; Trek Bicycles Corp.; Graphic: Scott Brown, The Orange County Register


The Greenbelt is a popular path for Boise-area bicyclists.

Safe Routes to School: A national effort dedicated to establishing and protecting safe ways for students to walk or bike to school. To contact the local effort, call 344-5502, Ext. 291, or visit programs/healthy-communities/safe-routes-school. Rules of the Road: Maureen Gresham at the Idaho Transportation Department worked with local bike activists and designers to create an innovative set of bikesafety flash cards in the form of a playing-card deck. To inquire about obtaining a set, write to Maureen at

Street Smarts: Most bike shops in the Valley carry a free pamphlet called Street Smarts that outlines local bike laws and tips for riding safely. Ask for it the next time you’re in your bike store. Boise Cyclists’ Pamphlet: Boise High Senior Kyle Swanstrom made a tri-fold brochure as a service learning project and was honored for his effort by the mayor and Boise Police Department. Download it at BoiseBikeLawsPamphlet-color.pdf.



Some tips to help you ride safely PAY ATTENTION! There are many rules of the road that apply to cyclists, but a few stand out to the extent that they are not being well observed. Attorney Kurt Holzer has participated in the lawmaking process for transportation and also represented cyclists in cases involving accidents. Every incident is different, but he sees one common thread. “The vast majority of incidents fall into one category, and that is inattention,” he says.

cause the accident. You may not get to choose when you are in a wreck, so be safe all the time. Æ It’s legal to ride while carrying something or talking on your phone, but the safe move is to always keep both hands on the handlebars. Wear a bag, get saddlebags or purchase a trailer. Even if you keep one hand on your brake lever, stopping hard with one brake also be very unsafe, throwing you from the bike.



Æ Many people used to driving will simply get on their bikes and take the exact same way, but some roads are simply better for cyclists. There’s usually a way to get someplace that’s both safer and more pleasant than the route you might choose with your car. Get the county map of bike routes, and plan ahead by visiting Media/77/239_Bikeway_ Facilities_Map_Big_Label.pdf. Æ The ultimate safe attitude is for cyclists to assume that they are invisible. Watch motorists so that you can see that they are looking at you before putting yourself in dangerous situations. Riding defensively means being prepared for something to go wrong, like a car turning right in front of you without signaling.

PRACTICE SAFER BEHAVIOR Æ Always ride in the same direction as traffic. Some of us were educated as children to ride against

Æ Communicating with cars, and vice versa, is a matter of courtesy, but it also helps the roads and pathways operate more effectively. Use your turn signals, but also get used to waving cars through intersections when they have the right of way, because they may also be waiting for you to acknowledge it. Æ Cyclists are sometimes quite inconsiderate to pedestrians, especially on mixed-use pathways like the Boise Greenbelt. Bikers need to remember to treat pedestrians as you expect to be treated by cars. Slow down, and call out as you pass — especially in Downtown Boise and other high-pedestrian traffic areas. SHAWN RAECKE / Æ Many motorists with good inRiding in the same direction as traffic is considered the most important choice a cyclist can make to ride safely on the roads. tent do not help matters when they forgo their own right of way to stop traffic, but nobody with any knowl- fast on the sidewalk. and rear of the bike. Have someone and let bicyclists cross. Motorists: If Æ From the start of twilight to the help you check your lights to make you have the right of way, take it. If edge of cycling gives that advice last moments of dawn, bikes can be sure you can be seen. anymore. Most accidents occur a bike is stopped at a stop sign and Æ Wear a helmet. Many people hard to see. Be visible! The law rebecause of this error, including you aren’t, go and clear the interwho end up in bike-car collisions when cyclists are on the sidewalk. quires a front light and rear reflecsection. If a cyclist is waiting at the tor, but riders should dress in bright don’t realize until it’s too late that it crosswalk, he or she may be expectIt’s legal to be there, but motorists clothing and use lights on the front may be the driver’s choices that don’t expect something moving ing to be treated as a pedestrian.

BOISE BIKE WEEK: MAY 14 TO 19 Through a series of free rides, education opportunities and a finale ride through Downtown Boise, Boise Bike Week encourages everyone to enjoy all of the benefits of riding a bicycle — for your health, the environment and your finances. This year, all proceeds will be donated to the Foundation for Ada/Canyon Trail Systems (FACTS) and its plan to pave 3.2 new miles of Boise River trail. Boise Bike Week is sponsored by Treasure Valley Cycling Alliance (TVCA), a local nonprofit dedicated to having more people ride bicycles and riding more safely. More information on Boise Bike Week can be found at

Here are some highlights of the week’s events; there are other rides and presentations scheduled in addition to the ones listed here. Be sure to check the website to confirm details and learn more about the week’s festivities.

Monday, May 14 Kickoff celebration: 7:30 a.m., Boise City Hall Plaza on Capitol Boulevard Tuesday, May 15 Æ Adapted Bike Fair, 5:30 p.m., Fort Boise Community Center Æ Road Ride, starts at 6 p.m. at Eastside Cycles in Bown Crossing Æ Bicycle maintenance seminar, 7 p.m., Boise Bicycle Project, 1027 Lusk in Boise

Wednesday, May 16 Street Smart Cycling presentation, 5 p.m., George’s Cycles, 10178 W. Fairview Ave. Thursday, May 17 Æ Mountain biking introduction presentation (SWIMBA), 6 p.m. Camel’s Back Park, Boise, tennis courts Æ Block Party from 5:30 to 10 p.m., Linen Building in Boise Friday, May 18 Æ Bike to Work Day with a Bike to Work Day Celebration at 6:30 a.m., locations to be named Æ Ride to the New 3.2, 6 p.m. Willow Lane Athletic Complex

Saturday, May 19 Æ Kids’ Mountain Bike Ride, 10 a.m. at the Velodrome, North Horseshoe Bend Road Æ Pedal Power Parade: Registration begins at 4:30 p.m. with the ride at approximately 5 p.m. This is the big finale for Boise Bike Week. Meet at Capitol Park (6th and Bannock) for a leisurely group ride through the Downtown and Hyde Park areas. Afterwards, there are food and drinks in the park and prize drawings. It’s a parade, so wear your parade best and dress up those bikes. The event is family friendly. Helmets and signed waiver required. Remember, there are more events scheduled than the ones listed above. To see a complete list of events, visit



Exergy Tour is chance to see top cyclists in action The best

retirement... is an active one!

This month’s big event is huge opportunity for both competitors, spectators BY BRIAN MURPHY

The road to the London Olympics will ride through southwestern Idaho for some of the world’s top professional women cyclists, including Boise Olympic gold medalist Kristin Armstrong. They will be competing for more than $100,000 in prize money — and valuable qualifying points for the 2012 London Games — in the inaugural Exergy Tour in late May. The race is one of the last before the Olympics, giving cyclists from 17 of the top professional teams representing nine countries a chance to show they are in top form before the teams are set. “It’s not called a qualifier, but it’s the last race where riders can show their national federations what level they’re at,” Armstrong said. The five-day stage race begins with a short prologue in Downtown Boise on May 24. The tour then heads to Nampa for a 76.7-mile road race on May 25. Up next, a 10.4-mile time trial in Kuna on May 26. After the time trial are the two most difficult stages of the race. On May 27, the riders will compete in a grueling 59.7-mile ride from Garden Valley to Idaho City, including difficult climbs at Beaver Creek Summit and Mores Creek Summit on Idaho 21. The final stage is on Memorial Day, May 28. It is a 46.7-mile ride that ends in Boise’s Hyde Park and is challenging enough that the leader will have to work to keep the yellow jersey, said Jeff Corbett, the technical director at Medalist Sports, which is overseeing the production of the tour. “We wanted the route to be a postcard for the state of

Statesman File

Olympic gold medalist Kristin Armstrong will compete in the upcoming Exergy Tour. Above, she powers to a win in the Women’s Pro event at the 2009 Downtown Boise Twilight Criterium. Idaho and the Treasure Valley,” said Heather Hill, the tour’s spokeswoman. “Idaho isn’t just mountains, it isn’t just Downtown Boise, or lake- and riverfront Canyon County, or small farm communities. It is a mix of all of these and the people that call them home.” Tour organizers set up the event to be spectator friendly, hoping to engage the community. Attendance is free, and organizers are hoping for a spectator-lined course in several areas. “It’s a unique experience to have world-class athletes coming to our city,” Kuna Mayor Greg Nelson said. The Kuna time trial stage is pivotal for many in the race, including Armstrong. Armstrong won the 2008 Olympic time trial in Beijing and is competing for a spot on this year’s U.S. team in that event. The team will be announced on June 15. A good performance is critical for the 38-year-old Armstrong, who is back from a brief retirement for the birth of her son Lucas in 2010. Armstrong’s top rivals for a spot on the U.S. team — Evelyn Stevens and Amber Neben — are also slated to compete.

“The time trial at the Exergy Tour will be very important,” said Armstrong, whose team is also sponsored by Exergy Development Group, a Boise-based renewable energy company. Exergy also sponsored last year’s Twilight Criterium in Downtown Boise. “I’m hoping I’m leaving no doubt at this point.” And tour organizers are hoping to use the first year as a launching point for a larger race in the future with perhaps as many as seven stages next year. Idaho hosted the Women’s Challenge, a prestigious international cycling event, for 19 years before it ended after the 2002 race for a lack of a title sponsor. Canadian rider Clara Hughes, the 1994 Women’s Challenge winner, is expected to participate in this year’s Exergy Tour. “There will be a lot of former, current and future national, world and Olympic champions racing here in our backyard,” Hill said. The tour is still looking for volunteers in a variety of positions throughout the event. Sign up and learn more about the tour at or email volunteer@exergy to get involved.

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The art of making friends: Helping your kids break the ice BY JULIA COOK MCCLATCHY-TRIBUNE


riendships are very important when it comes to our emotional health. A lack of friends can have devastating effects on a child. Children who struggle with making and keeping friends often experience mental health problems such as anxiety and depression. They are also more likely to get into trouble and drop out of school. To a child, having even just one good friend can make a huge difference. Research shows it is not the quantity of friends children have that matters, it’s the quality of even one or two positive relationships. You can help your children become better at making and keeping friends by teaching them three basic social skills: Æ How to break the ice with kids they haven’t met before. Æ How to act positively with others. Æ How to constructively manage conflict. To teach these skills to a child, you must first figure out what the child is already doing right and then what the child needs to learn to do better. Specific needs vary from child to

The Dallas Morning News illustration

child and situation to situation. Here are some tips: Æ Observe your child objectively in social settings and compare his interactions to those of well-liked children. Æ Isolate the skills that your child needs to learn or use more effectively. For example, does your child interrupt oth-

ers, always try to “be the boss,â€? act aggressively toward others, or cry and pout when things don’t go his way? Or, is your child excessively shy and quiet around other children, afraid to try new activities, or reluctant to join a group? Æ Explain the steps of the skill to your child. Relate the skill to his worldview by attaching it to a situation the child has experienced. Demonstrate how to effectively use the skill. (For example: “You told me there’s a new student in your class who you’d like to know and be friends with. If you want to introduce yourself to him, look at him, smile, and say something like, ‘Hi, my name is Jason. Would you like to play catch with me during recess?’ â€?) Æ Help your child practice the skill. (â€?Now pretend I’m the new student and introduce yourself to me. What would you say?â€?) Æ Give your child constructive feedback — always start by telling your child what he did right and then what he can improve on. Remember to teach ‌ not criticize. Æ Be patient. Teaching social skills will never be as easy as it sounds, and we are all at different levels of learning. Always try to practice what you preach. Remember: Making friends is an ART — so get out the pencils, practice and use lots of paper. Award-winning children’s book author Julia Cook is a former teacher and school guidance counselor. Her latest release is “Making Friends Is an Artâ€? (Boys Town Press, March 2012). Learn more about Cook’s books at




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Cutting-edge technology helps patients, caregivers BY STEVE SLON HEARST NEWSPAPERS


magine having a robot around the house that can lift a frail elder if he or she falls when a caregiver is not around. Now visualize automated dresser drawers that can literally talk and guide a dementia patient through the complex — and often stressful — act of getting dressed in the morning. You are seeing what could very well be the future of caregiving. Diane F. Mahoney, Ph.D., a professor of Geriatric Nursing Research at MGH Institute, and her team were among the first to study wireless monitoring technologies for caregiving. Frustrated with so-called “alert” bracelets that patients frequently fail to activate, she became interested in high-tech devices that not only monitor patients in the home, but can provide an assist to the harried caregiver. Mahoney’s research is at the bleeding edge of caregiving technology. I spoke with her to find out what’s coming next. Q: Robots in the home? What sparked this concept? A: I got the idea when I heard that people are falling and not getting up, and they are not pushing the alert button on their alert bracelet or calling for an ambulance. I thought, wouldn’t it be nice if we had some kind of personal lifting device for elders? Q: Is it feasible? A: The concept already exists. The military has some neat robotic devices that they use to go into the battlefield and lift downed soldiers and remove them under fire. So I wound up getting involved as a consultant to a couple of robotic companies that are indeed working on devices that can move and lift a person. I am helping companies to develop a product for in-home use, for a future version when the technology becomes affordable. I’m quite confident we’ll be able to overcome the technology challenges in the next decade. Q: A lot of your work has focused not just on the patient, but on the caregiver’s need for respite, for just a small break during their 24hour workday. Can you tell us a little about that? A: After years spent listening to Alzheimer’s caregivers talk about their needs,

one of the themes that kept coming up was, “If only I had 10 minutes to myself, if I could just breathe or go to the restroom without my husband or wife banging on the door!” So I designed an automated telephone call; I called it a respite call. To make it effective, we interviewed the caregiver for their patient’s favorite hobbies, foods, smells, songs, and so forth. So, the voice on the phone would say, “ ‘Oh, hello Harry. Oh, it’s so nice to talk with you now. You know, I understand you really like brownies.’ ” And of course, for someone else, it could be chocolate candy. Q: Would this keep them busy for the magic 10 minutes? A: Actually I designed it to be 28 minutes long, and it was able to repeat once. Some of them went around twice, for a total of 56 minutes. Q: I bet caregivers were pleased with that. A: Yes. One caregiver said to me, “The day is very long. And I need a tool box. And in my tool box I need a whole bunch of things to keep him occupied. This is a very important tool in the box.” Q: What other tools have you developed? A: I’m starting another project with a colleague who has been using motion sensor technology for children with autism. We just got funded a few months ago by the Alzheimer’s Association to help people with dementia get to a state of rest. The project grew out of our observation that, for people with dementia, getting dressed is often a trigger activity for becoming extremely upset. The person gets in the drawer and rummages and gets stuck and keeps on rummaging. Q: What is the solution? A: For the prototype we are going to put iPhones on each drawer. So if they get stuck in one drawer too long, the iPhone on the next drawer they should go to will turn green and flash, and if they open it, fine. If they don’t open it, the phone will speak, and actually say “Open this next.” Even if we can’t get them fully dressed, the caregiver can use this as a safe activity. We might be able to convert what would have been an annoyance into a distracting respite activity for 20 or 30 minutes. Worst case, the caregiver gets a break; best case, the person actually gets dressed alone. Q: Either way, it sounds like a victory. A: Certainly! The respite part is central. Caregivers themselves are often so focused on their loved ones that they often don’t take the time to take care of themselves. I’m in this field because I really appreciate the role caregivers play. They make such a vital contribution that sometimes I don’t think our society fully appreciates.

Get to know the REAL cowboys and cowgirls! At Grace, we have 21,060 years of experiences to talk about every day. When “Move ‘em on, head ‘em up” didn’t announce a TV show—it started the day.

These people are ready to pull their boots back on! So mosey on by and say howdy to the folks who REALLY saw—how the West was won.

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The 6 parts of a smart workout

henever people at a dinner party discover that I’m a fitness expert, they invariably ask me, “Which is better — weights or cardio?” The problem with that question is that it presupposes that there are only two things you should be doing or either one of those activities should occupy your entire workout time. There are actually six parts of a smart workout that gets lasting, meaningful results — they’re all important, and with a little planning they all fit inside of an hour.



The road to good health requires many different types of movement MCT illustration

Weights and bicep curls may not be the best way to strengthen the arms.

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1. UNDO THE DESK (STOP BEING A CREEP): After 20 minutes in the same position something called “creep” sets in, basically your body starts adapting. If you spend more than 20 minutes a day sitting at a desk, then you need to undo the desk if you are going to have a safe and effective workout. You want to stretch out the muscles in your hips, ankles and shoulders that get short and tight. Then immediately afterward you want to reactivate the muscles that spent the day long and loose like your core, butt and upper back. (Total time: 15 minutes.) 2. CORE: When you are sitting at your desk, your core is steadily getting weaker and less functional. We don’t do crunches at my gym because they are incredibly dangerous and create (not prevent) spinal injuries. Instead we do “move this not that” exercises that (safely) light your core on fire. Think getting into a perfect plank, and reaching one of your arms forward, hold it, slowly put it back down without moving your butt at all. You have to try that (correctly!) to appreciate that. (5 minutes.) 3. POWER: Not all muscle fibers are created equal — some are better and more important. The muscle fibers that have the greatest capacity to help you look better naked, perform better, and keep you safe from falling as you age are called “high threshold” — the threshold for these muscle fibers to turn on is very high. They do nothing while standing still, walking, jogging or running, and only wake up for high force activities like sprinting and jumping. Because safety is huge at my gym, most people start their power development by throwing medicine balls (that don’t bounce) as hard as they can at our concrete wall. This is fun, emotionally satisfying

sa. This localized recovery allows your upper and lower body to continue performing at high levels for great results. Your heart and lungs don’t get to fully recover, but that’s fine, you get a better workout. 5. THE BIG FINISH: You may think that you don’t have enough time to do enough work to get (or stay) in good cardiovascular shape. Rest assured that you have more than enough time. Way back in 1996 Japanese researcher Izumi Tabata took two groups of athletes — one did a traditional hourlong steady cardio workout, and the second group did a four-minute interval training protocol. The four-minute group worked extremely hard for 20 seconds and rested for 10 seconds and repeated that eight times. Tabata’s four-minute workout yielded better cardiovascular fitness gains than the hour of regular cardio. (4-6 minutes) 6. RECOVERY: The purpose of a workout is to MCT illustration stimulate your body to change, and it is only between workouts that you get results. The period after a stressful day and a killer workout. (5 minutes.) between workouts is the recovery period, so if it was worth 4. STRENGTH: When it comes to fat loss and/or muscle your time to work out, then it’s worth your time to do somebuilding, there is nothing that will yield better results per thing to ensure that you recover well. For the most part, minute invested than resistance training. The big key to you can maximize your recovery with a protein shake getting great results with the time we have left is to use com- immediately afterward, a high-protein meal an hour or so pound movements and not waste it on exercises that seem later and a good night’s sleep. If you want to take recovery to yield zero results like bicep curls. Your arms will get all of even further, try 10 minutes of foam rolling. the work they need from a rowing exercise (compound) that Josef Brandenburg is a Washington, D.C.-area certified fitness expert. will involve your arms, shoulders, core and back. In 2004, he started The Body You Want personal training fitness For maximum time efficiency, combine a compound upprogram, which specializes in weight loss and body transformations per-body exercise, such as rowing, and a lunge. While your upper body is resting, your lower body can work and vice ver- for busy people. Learn more at

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WALK MS 2012 DRAWS A SPIRITED CROWD With many donning team T-shirts, about 2,000 participants hit the 1-mile and 3-mile courses April 21 in Boise to surpass this year’s fundraising goal of $92,000 and help raise awareness about multiple sclerosis. Learn more about MS at Photos by JOHN WEBSTER / Special to the Idaho Statesman MORE WALK PHOTOS AT IDAHOSTATESMAN.COM/PHOTOGALLERIES



Eating berries may delay memory decline, research shows BY NICOLE OSTROW BLOOMBERG NEWS


erries are good for the brain, according to a study that suggests the fruits can help fend off the mental decline of aging. Women who ate one or more servings of blueberries or two or more servings of strawberries a week over two decades had minds that, based on memory tests, were 2.5 years younger than those who ate little to no berries, recent research published by the Annals of Neurology showed.

Blueberries, strawberries and many other berries are rich in a type of flavonoid called anthocyanidins, which are known to cross from the blood into the brain and locate in the parts involved in learning and memory, said lead study author Elizabeth Devore. Flavonoids also may help mitigate the effects of stress and inflammation that could contribute to cognitive

decline, she said. More studies are needed to confirm the findings. “There is very little known about flavonoids and memory, and virtually nothing known about longterm consumption of berries and flavonoids in relation to memory,” said Devore, an instructor in medicine at Brigham and Women’s Hospital and Harvard Medical School in Boston. “This is really the first, large epidemiologic study of its kind. This is an exciting finding given that increasing berry intake is such a simple dietary modification.” Researchers in the study included women from the Nurses’ Health Study who answered food questionnaires every four years beginning in 1980. Between 1995 and 2001, cognitive function was measured every two years in 16,010 participants who were 70 years and older. In the study, one serving was equal to half a cup. They found that while berries appeared to help memory the most, other foods rich in flavonoids such as tea, onions and red wine, may also be helpful for memory, Devore said. The authors said that the improved memory may also be the result of lifestyle choices like exercising more. Women in the study who consumed the most berries also had higher physical activity levels and annual household incomes, the study said. MCT photo

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Learn stroke risk factors and warning signs BY MARTIN SCHUMACHER CARE.COM


ost people know that strokes are very dangerous, but fewer people seem to know that many strokes are also preventable. With a better understanding of the risk factors, the common warning signs, and how to respond when a stroke may be occurring, you will be in a much better position to help prevent a stroke. Strokes are the leading cause of disability in this country and the third leading cause of death. For those people who have a major stroke, approximately 85 percent survive; of

these approximately half are left disabled. However, as author of “How to Prevent Your Stroke,” Dr. J. David Spence of the Stroke Prevention and Atherosclerosis Research Centre at the Robarts Research Institute, says, “at least half of first strokes are preventable and 80 percent to 90 percent of recurrent strokes are preventable.”

WHAT IS A STROKE? A stroke (or “brain attack” as it is sometimes called) is, according to Spence, “a sudden onset of damage to part of the brain” because of either a hemorrhage or a blocked artery. A hemorrhage involves “blood leaking into the brain from a burst artery,” which is brought on usually because of “high blood pressure or from a weakened part of the artery (like a bulge in a tire) called an aneurysm.” A blocked artery causes “a loss of blood supply to part of the brain (called an ischemic stroke), which is usually caused by a blood clot that breaks off either from an artery lower down (such as the carotid artery) or from the heart.” When either of

these things happen brain cells begin to die and brain damage occurs. When brain cells die, certain functions controlled by that area of the brain — including movement, speech, and memory — are diminished or lost. Where the stroke occurs and how much damage is done will determine how a particular stroke victim is affected. Some people recover completely from strokes, but they are in the minority; more than two-thirds of stroke survivors will have some type of ongoing disability. People also have small, brief strokes that, as Spence explains, “clear up completely within 24 hours and do not leave any sign of damage on a CT or MRI scan. These strokes are called a transient ischemic attack (or TIA). If symptoms last more than 24 hours or there are signs of damage (infarction) on the imaging, it is called a stroke.”

RISK FACTORS The research is very clear, says Spence, as to what the major risk factors for strokes are:

Æ Smoking Æ High blood pressure Æ Poor diet and high cholesterol Æ Lack of exercise Æ Excess alcohol consumption Æ Diabetes Æ High waist/hip ratio Æ Heart problems (such as atrial fibrillation) Æ Stress and/or depression

STROKE WARNING SIGNS The National Stroke Association offers a simple way to remember the key warning signs of a stroke. They’ve come up with the acronym “FAST” to help you keep in mind these critical stroke warning signs: Æ F-Face: First, ask the person to smile. Does one side of the face droop? Æ A-Arms: Next, ask the person to raise both arms. Does one arm not stay up, but drifts downward? Æ S-Speech: Give the person a simple phrase to repeat. Is their speech slurred or odd in any way?

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Æ T-Time: The faster you act the better chance the victim has to recover. If you observe any of these warning signs, even if you’re not sure, call 911 immediately. While this acronym tool is helpful, it doesn’t provide the complete picture, explains Spence: “It all depends what part of the brain is affected. If a TIA or stroke occurs in the front part of the brain, typical symptoms would be weakness on one side and/or numbness on one side, with or without trouble with speech. If the TIA or stroke occurs in the back part of the brain, it could be with visual symptoms (loss of vision on one side or both sides, flashing lights, or other visual symptoms), vertigo (a turning sensation), loss of balance, staggering, double vision, thickening of speech, trouble swallowing, clumsiness on one side.” It’s also important to note, adds Spence, that, unlike with heart attacks, the warning signs for strokes for women and men are the same.


Æ Quit smoking: Studies show that smoking increases your risk factor by approximately six times. Æ Change your diet: Research has shown that the Mediterranean diet from Crete will greatly reduce your risk. This diet includes a high intake of beneficial oils (such as olive oil and canola), whole grains, fruits, vegetables, lentils and beans, a low intake of meat (including chicken and fish), and no egg yolks. Regular exercise will also help. Æ Control your blood pressure: If your blood pressure is difficult to control, it may be very important to have two blood tests done — plasma renin and aldosterone — to identify the right treatment for you. This is particularly important for African-Americans, who are more likely to have two special causes of hypertension. Unlike with many illnesses and conditions, strokes, in many cases, can be prevented. If you and your loved ones make the effort to educate yourselves and, more importantly, make the necessary changes in your life to lessen your risk, the benefits over time can be immeasurable.

As stated above, there are specific things you can do to greatly reduce your chance of a stroke. If you review the risk factors above, you can quickly guess what those are. Here, is an online service that matches families with great caregivers for children, seniors, in order of importance, Spence lists his top pets and more. three steps for preventing a future stroke:

Dr. Green seeks the Right Option for You!

Are you one of the 5 million individuals living with lupus? 1

Although Dr. Green specializes in surgery, he explores all options to find the treatment that will produce the best results for the patient even if that does not include surgery. When surgery is needed, Dr. Green has over 20 years of surgical experience including advanced laparoscopic and robotic surgical options to select the best procedure for you.

If you are one of these individuals, we invite you to consider participating in the ILLUMINATE Research Study Program. The ILLUMINATE Program is evaluating a new investigational medication for systemic lupus erythematosus (SLE), the most common form of lupus. We are one of many sites across the country taking part in this research.

110623-110624_LA294_Newspaper Advert Template_v1.0_US(English)_26.Oct.10

If you or someone you know: • is 18 years of age or older and • has been diagnosed with SLE then participation in this clinical research program could be an option for you. To determine if you may qualify to take part, our doctors and nurses will perform additional tests and health assessments. Individuals who qualify will receive study medication and all study-related care at no charge. Reimbursement for study-related travel and time will be provided. Some standard lupus medications will also be permitted during study participation.

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For further information, please feel free to contact us:

Shauna T. Williams, M.D. Bryan J. Anderson M.D.

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Contacting us does not mean that you have to participate in this clinical research program and participation is completely voluntary. Lupus Foundation of America, Inc. (2010). Statistics on Lupus. Retrieved from

MCT illustration

A healthy diet that includes items such as beans and lentils can lower your stroke risk.

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HUNDREDS BEAT COACH PETE About 2,300 runners and walkers helped raise $40,000 for scholarships at the annual Beat Coach Pete Run/Walk on April 14 in Boise. Exactly 1,062 racers topped the coach’s 28-minute, 50-second run, so Chris Petersen personally donated $5,310 to the cause. PHOTOS BY JOHN WEBSTER / Special to the Idaho Statesman MORE RUN/WALK PHOTOS AT IDAHOSTATESMAN.COM/SPOTTED

Football Coach Chris Petersen contributes $5 toward Boise State scholarships for every racer who beats his time in the annual race.




Taking care of yourself is the best way to prevent cancer or ďŹ nd it early.


Living Healthy - 05/05/12  

Idaho Statesman Living Healthy Magazine

Living Healthy - 05/05/12  

Idaho Statesman Living Healthy Magazine