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Living Healthy JULY & AUGUST 2013 An Idaho Statesman publication
Camp food can be fun — and healthy 4 U of I dietitian offers up some menu makeovers Exercise outdoors with caution Take heed of the heat and other dangers
Take part in the Idaho Senior Games 8 Meet a mother and son who ‘got in the game’ Alleviate acne with these tips 12 Idahoan Roshan Roghani advises us on skin care Change requires long-term thinking Elke Shaw-Tulloch’s public health column
Taking charge of your health 14 Marc Johnson writes about prostate cancer Rodeos go pink for a good cause 16 Events benefit, bring attention to breast cancer Summer salad blends meat, veggies Plus, tips for buying fresher produce
18 & 19
It’s summer — be safe in the sun Idahoans at higher risk for skin cancer
Sunscreen is a complicated thing Some tips to help you sort it all out
Photos from local fun runs 28 & 39 Color Me Rad and Main Street Mile held in June Treasure Valley health news Hospitals and other groups share updates
On the cover: Meridian’s Christina McEvoy enjoys the sun with family and friends at Eagle Island State Park. A skin-cancer survivor, she makes sure to take precautions. Related story, page 20. Photo by KATHERINE JONES / firstname.lastname@example.org
How to reach us at the Idaho Statesman
ADVERTISING OPPORTUNITIES: Gina Moore-Smith at 377-6313 or email@example.com EDITORIAL CONTENT: Holly Anderson at 377-6435 firstname.lastname@example.org The next issue of Living Healthy will publish Sept. 7.
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Give your next camping trip a
NUTRITION MAKEOVER C
in a cold stream or lake to only nutritious, but can also act like ice amping season is finally chill it. When the bladder is blocks to keep the cooler cold. here. After years of expeempty, you can refill it with Æ Frozen bags of vegetables can also be rience, I have concluded water and hang it in the sun used like ice in coolers and can enhance that the secret to a successful to make a solar shower. your grilled meals. camping trip is having great “Gourmet” s’mores (I had Æ Yogurt in tubes can be frozen for a food. Food tastes so much to get these in because they great, tasty, cold treat. better when it’s cooked and are part of my 20 percent): Æ Eggs. eaten outside. Nutrition Melt chocolate in a cup, Æ Milk, cheese sticks, yogurt. For most, visions of campwarm a marshmallow over Æ Meats/fish/chicken. ing include foods like hot SEANNE SAFAII the fire, then dip it in chocoÆ Condiments. dogs, chips, soda pop and Special to Living Healthy late and roll it in crushed gras’mores. ... M’mm my faham crackers. Eat it right off vorite. Even though our activFor hikes, try some of these items that can the stick. ity level usually increases on camping be easily packed: trips, our nutritional intake suffers. CampÆ Fruit. The kinds with hard skins work ing really requires its own set of nutrition the best, like apples. OTHER HEALTHY CAMPING TIPS rules! I like the 80/20 rule—that is 80 perÆ Carrots, celery and sugar peas. Unless you are able to keep foods at the cent of the time you eat amazingly healthy Æ Granola bars or breakfast bars. correct temperature, avoid foods that need and the other 20 percent of the time you Æ Homemade trail mix: Combine nuts, refrigeration. Don’t forget to stock up on may treat yourself to your favorite not-socereals, raisins, craisins, chocolate chips or canned, packaged and dried foods that healthy foods. Healthy camping just takes M&Ms, dried fruit, pretzels and anything won’t spoil, to supplement fresh foods. a little planning. Here are some suggeselse that sounds good in sandwich bags. tions. Æ Water, water, water. Foods requiring no refrigeration Æ Bring plenty of fresh, canned and Back to the s’mores. . . if you MUST dried produce—carrot sticks, celery sticks, NEW TWISTS ON THE TRADITIONAL makeover s’mores, add a little peanut butapples, melons. Hot dogs: Choose brands with less than ter on top of the chocolate to boost the Æ Trail mixes, granola bars, Chex mixes, 150 calories, 450 mg sodium and 4 g satuprotein content, or better yet, add some nuts, cereal bars. rated fat. sliced bananas. I guess even everything Æ Low-fat jerky. Chips: Choose baked potato chips, pretcan undergo a nutrition makeover. Æ Breads and crackers. zels and baked tortilla chips. Æ Peanut butter. Dips: Use light sour cream dips or salsa. Æ Dry cereal or oatmeal. Soda: Choose diet soda, flavored waters, Dr. SeAnne Safaii is a registered dietitian and assisÆ Canned tuna. sparkling waters, sport drinks or diet ice tant professor of dietetics at the University of Idaho. teas. She also is president of the Idaho Academy of Beer: Switch to “light,” which has half Foods that require refrigeration Nutrition and Dietetics. She has worked in both the calories of regular beer. Æ Frozen 100 percent juice boxes are not public health and in acute care. S’mores: There is no substitute for s’mores! For those true gourmet campers, don’t forget to pack spices, pesto and pasta sauces. Before leaving home, cut up small bite-sized pieces of chicken or beef, marinate and freeze for kabobs. Bring potatoes, onions, zucchini and summer squash. Put them in a foil packet with butter and seasonings and seal it. Toss on the grill along with the kabobs, turning occasionally until they are done for a delicious meal. One of my favorite camping potato recipes is dutch oven hash browns. Find this recipe and many others designed for camping on the Dirty Gourmet website: www.dirtygourmet.com/category/recipesby-type/breakfast. Although oenophiles might think twice about sampling wine from a box, when it comes to camping, there is nothing better. There are no glass bottles to worry about hauling away, and you can use the box to start the campfire. If you are drinking PETE ZIMOWSKY / Idaho Statesman file white wine, you can submerge the bladder Kabobs are an easy but fun meal to make while camping. 4
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PETE ZIMOWSKY / Idaho Statesman file
Enjoy the views and sunsets on the Foothills trails, but remember to heed any designated park and trail hours and to carry a flashlight just in case.
Keep safety in mind when you exercise outside BY MARJIE GILLIAM COX NEWSPAPERS
Warmer weather brings greater motivation to engage in outdoor activities. But exercising in heat and humidity for prolonged periods of time can overtax the body, unless the fluids lost with perspiration are replaced. Should you consume water or a sports drink? Experts agree that water is the best choice when it comes to normal fluid loss — that is, when going about everyday activities like running errands, housecleaning and other routine tasks, or where exercise is not overly intense. Sports drinks specifically designed to replace electrolytes are generally recommended as a suitable fluid replacement in cases where physical activity is more extreme or when there is excessive sweating. Most experts recommend steering clear of so-called energy drinks.
MORE SAFETY TIPS Æ Remember to carry identification with you, especially if you exercise alone. Include your name and emergency contact 6
Don’t get caught off guard by longer days, life’s hazards number(s), as well as any pertinent medical information. Æ If you have a cellphone, take it with you. If you don’t own one, carry a safety device such as a personal alarm/siren, or even a whistle. Æ Before heading out, let someone know where you are going and the approximate time you plan to be back, as well as the route you will be taking in the event that someone needs to find you quickly. Keep your eyes and ears open, be aware of your surroundings and have a strategy planned for handling potential problems. Æ People frequently wear headphones while exercising. While motivational, unfortunately this can also make them less aware of noises around them. There are two great products I’ve recently discov-
ered that help solve this problem. AfterShokz headphones have a unique design that allows an open-ear listening experience, providing a safe and comfortable way to tune in to music or a phone call during activity, without tuning out surrounding environmental noise (aftershokz.com). AIRbudz (safesoundproducts.com) are earbud attachments designed with built-in air channels that allow the user to simultaneously hear music without distortion, while also allowing ambient noise into the ear. They fit into most existing earphones currently on the market that have removable earbud attachments. Æ It’s always best to refrain from exercising alone when out at night, but if you do, wear light-colored clothing and reflective tape to make you more visible to traffic. If you own a dog, take him with you. Æ Vary your route from time to time instead of taking the same one, and don’t always start and stop in the same place and at the same time. When letting yourself back into your house or car after exercising, have your door key or car opener ready beforehand.
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Photos by KATHERINE JONES / email@example.com
Dave Fujii, who graduated from Payette High School, was the 1978 state triple jump champion. Now he and his mother, Pat Fujii, participate in the Idaho Senior Games. David will compete in this year’s triple and long jumps as well as in shot and discus in the state games. Pat will compete in the long and triple jumps, and the 50-, 100- and 200-meter dashes. They both also qualified last year for this year’s National Senior Games.
Never too old A mother-son duo competes in the Idaho Senior Games BY MELISSA DAVLIN SPECIAL TO THE IDAHO STATESMAN
© 2013 Idaho Statesman
As 81-year-old Pat Fujii practiced her sprints on a sunny June evening, her son, Dave, 52, ran alongside her and gave her tips. Remember to breathe. Lengthen your stride. Pick up your knees. “He’s a good trainer,” Pat said after one of her trips down the track. Pat and Dave both compete in the Idaho Senior Games, an annual sports event for Idahoans 50 and older. Through the years, Pat’s commitment to a healthy lifestyle has inspired other competitors, including her son, who competed in his first games in 2011. Idaho Senior Games events take place in multiple locations around the Treasure Valley, including Ann Morrison Park and Emmett’s Black Canyon Park. Events include track and field, archery, bowling, tennis and golf. Qualifying competitors can go on to compete in the National Senior Games. The games are sponsored by the National Senior Games in partnership with Boise Parks and Recreation. CONTINUED ON PAGE 10 8
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Chiropractic Care: For Elite Athletes, For Everyone! BY DR. DEED E. HARRISON, DC | OWNER & DIRECTOR OF THE IDEAL SPINE HEALTH CENTER
hiropractic has long been associated with keeping athletes performing at their highest level. As a matter of fact, some professional athletes will not get out onto the field (or court) without a proper and thorough adjustment by their chiropractors. For examples, Tiger Woods, Kobe Bryant, Jerry Rice, Tom Brady, and Terrell Owens are among athletes who count on their chiropractors – as much as their trainers – to get them ready for a big game. Just last month, basketball fans around the world were watching Miami battle San Antonio for the 2013 NBA championship. But most people don’t realize just how much of an impact a grueling six-month NBA basketball season and a two-month playoff run can have on an athlete’s body. NBA teams everywhere understand the importance of proper spinal alignment and how it can affect the health and longevity of their athletes. That’s why all 30 NBA teams have a team chiropractor on staff. Furthermore, the athletes, themselves, understand that maintaining a healthy and aligned spine will keep their bodies working like a well-oiled machine. They understand how chiropractic can impact their overall health, wellness, and athletic abilities. Chiropractic care helps enable elite professional athletes to continuously compete on a phenomenal level, elongate their careers, and avoid debilitating injuries that could sideline their dreams. Unfortunately most sport fans may not realize just how important chiropractic care can be for themselves and their families. After all, great chiropractic care isn’t just reserved for the elite professional athletes. Sitting behind a computer for eight hours a day, lifting grocery bags and children, making a wrong move at the gym, slouching while watching television, or sleeping in the wrong position at night can exert strain on your spine, just like a professional player experiences strain on their spine during a game. Whether you spend your time behind a desk, in front of a television, or out on the field chasing after victories, your spine needs to be in alignment and performing at its best all the time. If left untreated, a misaligned spine – whether it’s a
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"I just got started last year," says Pat Fujii, referring to her competition in the long jump and triple jump. "It’s never too late," says her son, Dave Fujii. "That's probably a really good theme."
CONTINUED FROM PAGE 8
GET IN THE GAMES Neither of the Fujiis was a health nut or even exercised much in recent years before getting involved in the senior games. Pat, a retired educator, was always petite and slightly weak, Dave said. She had trouble with physical tasks like pulling luggage. Dave participated in track in high school and coached students later in life, but worked at a desk all day and described himself as a “workaholic couch potato.” That changed in the mid-1990s, when one of Pat’s daughters gave her a gym membership. She began working out, then started participating in the senior games in the years after that. Dave, impressed by his mom’s achievements and drawn in by the friendliness of other competitors, joined in 2011 when he turned 50. Training for the annual games isn’t Pat’s only way to stay fit. She belongs to a weekly walking group, practices tai chi and volunteers at the West YMCA. But Pat wants to make one thing clear: Seniors don’t have to be super healthy to be active and participate in the senior games. Pat has her own health problems. She takes medication daily to help with multiple ailments. In 2008, Pat was diagnosed with breast cancer. Even that couldn’t stop her from participating. Throughout her radiation therapy, she trained. Her doctors had told her staying active would help with radiation-related fatigue, “so I never stopped exercising,” Pat said. She competed in the Senior Games the day after her last radiation treatment. She isn’t the only one who has some struggles. At the games, participants encourage each other while remaining aware of their limitations, Pat said. Everyone has health problems of some sort, and friendly encouragement takes the place of trashtalking. That camaraderie is what draws most participants to the games, said Idaho Senior Games state coordinator Mike Thornton. Though there are a handful of serious athletes, most are like Pat and Dave — everyday people who want to get off the 10
Idaho Senior Games are open to people 50 and older. The 2013 state games are Aug. 3 through Sept. 1, with events taking place throughout the month. Events include archery, basketball, billiards, bocce ball, bowling, cycling, golf, horseshoes, pickleball, racquetball, run/walk, shuffleboard, metal bat and wooden bat softball, swimming, table tennis, tennis, track and field, and triathlon. The last day of registration is Aug. 2. For more information or to register, visit idahoseniorgames.org. For more information, call Mike Thornton, 208-297-2032. couch, get active and take control of their health. Over the years, Pat added different events. In some, such as long jump, she has been the only competitor in her age division on the state level. But the short, slender woman’s presence on the field turns heads, and other competitors have taken notice of Pat’s commitment to staying active. Thornton remembers seeing Pat push herself during the 2012 games. “I looked up about two o’clock in the afternoon. It’s about 95 degrees,” he recalled. “She’s already competed in four events, and she’s lining up to do another (race). I’m 73 and pretty fit for my age, and I certainly wouldn’t have wanted to follow her schedule.” In 2012, both Pat and Dave qualified for the 2013 National Senior Games, taking place in Cleveland this summer. Pat and Dave were picked to carry the flag for Idaho during the opening ceremonies. Another of Pat’s admirers was a firsttime competitor with Dave in 2011. When they returned in 2012, Dave noticed the man had toned up considerably. When the two chatted, Dave’s peer cited Pat as his major motivation. As Dave told the story over dinner in late June, Pat expressed surprised. “Mom doesn’t realize who all she inspires,” Dave said.
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Proper skin care can alleviate acne A
cne (acne vulgaris) is a skin condition where lesions form on the face and upper body. Though it is difficult to pinpoint the exact cause for each individual, acne is typically caused by one or more natural body functions including: hormone imbalances or changes, overproduction of oil, frequent shedding of skin, or clogged pores due to debris accumulation.
night and right after working out. Be sure to use a mild cleanser that is made for your particular skin type. Astringents should be used only on oily spots and only if your skin type is extremely oily. Using harsh soaps, Skin care loofahs or tough scrub pads ROSHAN ROGHANI can exacerbate the problem. Stop touching your skin: Special to Living Healthy Pinching or squeezing your blemishes can cause scarring, blotching and bleeding. If you must, use a blackhead extractor to remove the WHO GETS IT? debris from a pore. Monthly microderThough acne is very common among mabrasion treatments are a great way to adolescents, it also affects millions of control acne, keep dead skin and dirt at bay adults. Young adults are most susceptible and gain a healthier, more radiant comto frequent acne breakouts. During puberplexion. There are many great local spas ty, levels of the male hormone androgen that offer specialty pricing when you buy increase in both boys and girls, causing multiple treatments at once. Online glands to enlarge and create excess sebacoupon deals also offer many inexpensive ceous matter. In adults, common causes opportunities for those wanting to try a include genetics and lack of dead skin or micro or peel treatment for the first time. debris removal. Adult women may suffer Shave with care: Try both electric and slight acne sensitivities due to using the traditional razors to see which irritates wrong cosmetic items for their skin type. your skin less. Tugging and irritating the hair follicle can be a big reason for irreguHOW SHOULD IT BE CARED FOR? lar breakouts. Be sure your razors are alClean carefully. Wash in the morning, at
ways sharp and only shave as needed. Be mindful of the cosmetics you use: If you are acne-prone, always choose oil-free cosmetics or treatments. Instead of a heavy foundation, try a light BB or CC cream. I like to give my skin at least two days a week to breathe. Never sleep in your makeup. Open your pores: Bring a small pan of water to a boil, place a cloth over your head and breathe in through your nose. The steam will open your pores and should be followed by a micro treatment, extraction or at-home mask. You can add a few drops of your favorite essential oil in the pan. Peppermint is refreshing, and thyme is perfect for late-night relaxation.
WHEN DOES IT GO AWAY? Unfortunately there is no way to tell and results vary for each individual. Always try adjusting your care routine before seeking medical assistance. If you still do not see results, contact a dermatologist. Roshan Roghani has experience in a variety of cosmetic fields, from product development to merchandising. She is the director of exports at skin-care product company Camille Beckman in Eagle.
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Changing communities takes long-term efforts H
IPAN also worked with ealth interventions need the seven local public health to be “sticky,” according districts to conduct a comto Mark Fenton, a wellmunity assessment created known public health and by CDC, called the planning consultant who visCHANGE Tool. The ited the Treasure Valley reCHANGE Tool evaluated the cently and spoke to public existing environment and health, transportation, planPublic health policy support of physical acning and engineering officials as well as elected offiELKE SHAW-TULLOCH tivity, nutrition and tobacco cessation. From these assesscials and the general public. Special to Living Healthy ments, communities identiHe wasn’t talking about fied needs and assets and dedoughnuts or other gooey, veloped community action plans to addelicious confections, unfortunately. He dress the gaps. was talking about making changes in There has been some great success with neighborhoods and communities that last. the CHANGE Tool community action He said short-term, one-shot programs plans: and interventions aren’t necessarily susÆ Emmett is connecting a walking path tainable. While programs such as weight around its city park. loss challenges and fun runs are beneficial Æ Meridian is implementing healthy food and promote healthy behaviors, they don’t drives to collect more nutrient-dense food often actually change behaviors for the for the food bank. long run. Æ Rexburg has created way-finding Policy and environmental changes that signage and maps highlighting the trails of are “sticky” truly do affect population Madison County. health because they provide access to Æ Moscow is working on a community healthy options and make it easy for peogarden and worksite wellness programs. ple to choose healthy behaviors in their Æ Rupert has helped supply physical everyday lives. activity equipment for elementary school The Idaho Department of Health and students to use at recess. Welfare’s Physical Activity and Nutrition Æ Post Falls has created community (IPAN) Program has been working to supactivity guides that will be distributed at port these “sticky” policy and environphysician offices and highlight healthmental changes in communities throughfocused opportunities in the area. out the state over the past few years. With Æ Pocatello is working on healthy checkfunds from a Communities Putting Prevention to Work grant from the Centers for out lines in a few local groceries. These local examples of policy and enDisease Control and Prevention (CDC), vironmental changes are making a differIPAN worked in three school districts to implement nutrition standards in competi- ence by not only providing access to healthy choices, but making the healthy tive food settings as well as with five comchoice the easy choice. You can help supmunities to create Complete Streets conport these types of changes in the places cepts that promote active and alternative you live, learn, work, worship and play by transportation. letting your local leaders know they are The school competitive food work reimportant to you. Participate in your sulted in the three school districts adopting policies and practices for healthy vend- child’s school wellness board, write to your city leaders, promote healthy policies ing machines, school store options, student taste testing of healthy foods and hav- at your office and participate in public hearings about transportation. Being an ing only healthy snacks in the classroom. advocate for change and bringing a health Complete Streets projects resulted in the completion of walking audits, education of lens to the decision-making tables can sometimes be all it takes to transform your community leaders and planners about ineveryday environment to one that corporating walkability and bike-ability in supports a healthy lifestyle. their community designs, bicycle and pedestrian master plans, city adoption of Complete Streets policies and installment Elke Shaw-Tulloch, master of health sciences, is a of way-finding signage on current trails state health officer and Division of Public Health and paths. All of these projects resulted in administrator with the Idaho Department of long lasting changes that create a healthier Health and Welfare. Find out more about environment for students, school staff and Department of Health and Welfare services at community members. healthandwelfare.idaho.gov.
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‘I’m Marc’s Prostate’ W
little feature entitled “I’m hen I was a kid growJoe’s Heart.” ing up, it always “I’m certainly no beauty,” seemed that we had a Joe’s Heart says, writing in the daily newspaper in the house, first person (or organ). as well as a magazine or two. “I weigh 12 ounces, am redWe watched the network brown in color, and have an evening news, of course, unimpressive shape. I am the everyone did, but for real inMen’s health dedicated slave of —well, let’s formation we turned to print. Very old school. My dad was MARC C. JOHNSON call him Joe. Joe is 45, ruggedly good-looking, has a pretty particularly fond of Reader’s Special to Living Healthy wife, three children and an exDigest and would often concellent job. Joe has made it. sume the entire contents of Me? I’m Joe’s Heart.” the latest edition in one sitting. The articles Joe’s heart goes on to report that Joe were mostly short, crisply written and, in probably eats too much fat, has gained matters of politics, almost always had a weight, smokes and doesn’t exercise right-of-center slant. enough. Sound familiar? It was a good, genThe Digest also had jokes that could be repeated safely in polite company. I particu- tle, authoritatively delivered message that remains as appropriate today as it was to larly remember pages of jokes called the Don Draper generation in the 1960s. “Humor in Uniform” (for the World War II Reader’s Digest pieces on “Joe’s Liver” and generation like my parents ) and “Life in “Joe’s Kidney” followed. I don’t recall that These United States,” little stories about there was a Reader’s Digest piece on Joe’s everyday life. Sometime in the 1960s, the Digest started Prostate — this was, after all, way before WebMD, and “men’s health” (and women’s, publishing a series of short articles on varifor that matter) wasn’t much discussed in ous aspects of human health, all written the polite company where Dad told his from the perspective of the vital organ feajokes. tured. I distinctly remember Dad pointing Things have changed for the better in out to me that I needed to read and absorb a
that regard. The Internet is full to overflowing with good, authoritative information on “Joe’s Prostate,” or in the case that I have become most familiar with — my prostate. Like more than 200,000 American men annually, I was diagnosed recently with prostate cancer. Next to skin cancer, prostate cancer in the most commonly occurring cancer among American men. The disease claimed more than 28,000 lives in 2009, the last year for which we have the most complete figures. There is almost truth to the line I’ve heard and now use myself — “if you live long enough, you’ll get prostate cancer.” Prostate cancer is indeed widespread, and it takes a particular gruesome toll among African-American men. My case — special to me, for sure — nonetheless seems fairly typical in many ways. My own concerns about heart health lead me some years ago to regularly monitor blood pressure, cholesterol and other blood markers. Often these simple blood tests will also include the somewhat controversial screen for prostate cancer — the PSA test, or prostatic-specific antigen. Early this year, my PSA level took a jump in the wrong direction. A retest confirmed the increase and signaled cause for concern. A number of good and caring health care
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0713-LivingHealthy-14-15-Johnson_living healthy 7/6/13 10:20 AM Page 15
SYMPTOMS TO WATCH FOR
PSA levels, which led to my early diagnosis, I am an advocate of the checks on a regular basis. The rap against the test is that itâ€™s not precise, produces false positives and causes many men to undergo expensive testing that may not be needed. In short, whatever you decide for yourself, donâ€™t be a victim of a lack of knowledge. Take charge of your own health. Decide what works for you. It just might save your life. In my case, Iâ€™m convinced regular testing and early diagnosis did save my life. Finally, to all the family and friends who have sent endless good wishes my way for the last couple of months, I can only say thanks a million. In the busy world of the 21st century, it is all too easy to take for granted, or not fully appreciate, the awesome power of people who take the time and trouble to care. Take it from me: It means the world. A recent follow-up call from my surgeon confirmed that the pathology workup on my former prostate and the other tissue that he removed during surgery was negative. My cancer had not spread beyond the prostate. In the textbooks, they call that a good outcome. My personal brush with the disease that is described as the â€œmost rapidly risingâ€? cancer in most countries around the world was both frightening and enlightening. I am richly blessed to have had access to (and been able to afford) world-class health care and the tools to seek out information upon which to make life-changing (and lifesaving) decisions. I come away with a new appreciation for the American public health crisis of obesity, poor nutrition and lack of access to care, and Iâ€™m convinced that knowledge and awareness of a whole range of health care issues is at the heart of a healthier country. Iâ€™ve always taken good health for granted. I now consider it a gift, indeed a miracle. Marc C. Johnson is a partner with Gallatin Public Affairs. His blog, The Johnson Post, can be found at www.manythingsconsidered.com.
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Prostate cancer may not cause signs or symptoms in its early stages, according to the Mayo Clinic website (mayoclinic.com). Many times, signs of prostate cancer are first detected by a doctor during a checkup. Prostate cancer that is more advanced may cause signs and symptoms such as: Ă† Trouble urinating Ă† Decreased force in the stream of urine Ă† Blood in the urine Ă† Blood in the semen Ă† Swelling in the legs Ă† Discomfort in the pelvic area Ă† Bone pain Some other websites for information include the Prostate Cancer Foundation (pcf.org) and the National Cancer Institute (cancer.gov/cancertopics/types/prostate).
professionals advised a biopsy of what until this spring had been my somewhat mysterious prostate. The biopsy, conducted in a doctorâ€™s office, confirmed cancer. Like millions of other Americans, I now know what itâ€™s like to have a doctor straightforwardly tell you, â€œYou have cancer.â€? Wow. Didnâ€™t see that coming. It is a moment of coming face-to-face with your own mortality. Oneâ€™s attention is immediately fixed. As with any unwelcome news, there was for me, at least, a period of denial. There must be some mistake, right? Cancer doesnâ€™t run in the family. From a health standpoint, I havenâ€™t been behaving that badly. Maybe too much red meat and too few veggies, but I get my exercise. What gives? Soon enough denial gave way to questions about what can be done to treat the unwelcome visitor in the nether regions of the male anatomy? Answering that question became a research mission of the kind I have never before undertaken. I offer only two pieces of advice in this little prostate post with the first being the importance of becoming your own best advocate when confronted with any health challenge. Doctors and other medical professionals are (generally) wonderful people, committed, smart, caring and often overwhelmed. They exist not just to treat your condition, but to be walking, talking sources of first-rate professional information. In order to take full advantage of their knowledge, however, Iâ€™m convinced you must do your own homework and engage in the development of your own treatment strategy. Knowledge really is power, and information about your health care options truly is empowering. Since April, Iâ€™ve spent hours reading, consulting friends who have dealt with the same issue and quizzing health care professionals as I try to learn about what I now consider my favorite gland. I gave that gland up to surgery a few weeks ago after it became clear to me that what the surgeons call a â€œradical prostatectomyâ€? was my best option given factors like age, overall health and the state of my cancer. The surgery, again from my perspective, was a very big deal. Thousands of men undergo this treatment every year, but facing major surgery, time in the hospital and recovery was a brand-new experience for me. Friends and family faced this new challenge with me, and many days later Iâ€™m feeling better and better. There will be months ahead of coping with and overcoming the undesirable side effects of prostate removal, but thanks to early detection, superb medical care and those who have helped â€” they know who they are â€” I feel today like a 60-year-old guy with a new lease on life. Second piece of advice: Donâ€™t be confused about the controversy and debate over the utility of PSA testing after age 40. Every male needs to have enough information in order to formulate a personal point of view on this central issue of male health. In my case, because a savvy family practice doctor has rather routinely checked my
www.thecottages.biz JULY & AUGUST 2013
0713-LivingHealthy-16,17-Rodeo_living healthy 7/6/13 10:21 AM Page 16
COWBOYS FOR THE CURE Chicks n Chaps at Caldwell Night Rodeo raises funds to promote breast health BY MELISSA DAVLIN SPECIAL TO THE IDAHO STATESMAN
Planning on attending a rodeo this summer? You’d better have a pink shirt to wear. Increasingly, Idaho rodeos are adding breast cancer awareness events to their schedules. The latest breast cancer fundraiser, Chicks n Chaps at the Caldwell Night Rodeo, pairs women with cowboys to teach them rodeo skills like roping and riding. It’s not just about gawking at pink-clad cowboys for one night, though. Like the other programs, Chicks n Chaps raises money for local women who are fighting breast cancer or need mammograms. While the goal is to raise money for breast cancer, the emphasis is having a fun night out, said local Chicks n Chaps organizer Krystah Kurtz. For a $75 ticket, participants get beer, whiskey, wine, food from Outback Steakhouse, a T-shirt and a goodie bag, as well as a ticket for the Caldwell Night Rodeo. Kurtz lost two aunts to breast cancer. After learning about Chicks n Chaps, she approached the Caldwell Night Rodeo to see if it would be interested in hosting the program. Chicks n Chaps has 16 events in 10 states, and is adding more each year, said co-founder Shannone Hart of Missoula, Mont. The emphasis is on raising money for local breast cancer support groups. Other national organizations raise millions for research, so Hart wanted to focus on supporting women in local communities. That could take the form of funding mammograms, paying for gas so women can get to chemotherapy appointments, or other financial assistance for women who are fighting breast cancer, Hart said. Each Chicks n Chaps event has a local organizer who can connect with community resources. Chicks n Chaps’ main mission is to raise money for local breast cancer programs, but there’s also another focus, Hart said. Most Chicks n Chaps attendees are career women, many with no previous exposure to rodeo. Targeting women for fundraising makes sense, Hart said. With more women becoming the breadwinners for their families, decisions on which charities to donate to are likely to fall on them as well, she said. 16
DARIN OSWALD / Idaho Statesman file
Chase Erickson rides in the bareback bronc event at last year’s Caldwell Night Rodeo. There are no animals in the arena during Chicks n Chaps events, Hart said — just women and cute cowboys. The event isn’t the first breast cancer awareness program at the Caldwell Night Rodeo. This year marks the sixth annual Power of Pink Night, which raises money for free breast cancer screenings performed at West Valley Medical Center and Saint Alphonsus Medical Centers for uninsured or underinsured women. Rodeo participants and spectators are asked to wear pink to the themed night, which is Thursday, Aug. 15. The Caldwell Night Rodeo also hosts a Power of Pink Walk to raise money for the same programs. Other rodeos have gotten in on pink power, too. Since 2006, the Snake River Stampede has hosted Stampede for the Cure, which also provides money for mammograms for local women. Money
makers at the event include Bunco for Boobies and $10 cups of pink lemonade. According to its web page, the program has raised $420,000 for local mammograms since its inception. It, too, asks rodeo-goers to wear pink on its theme night, which is Wednesday, July 17, this year. Chicks n Chaps is making its way to other parts of the state. The Lewiston Roundup is hosting Chicks n Chaps on Friday, Sept. 6, and Coeur d’Alene’s North Idaho Fair and Rodeo is holding its second Chicks n Chaps event Friday, Aug. 23. What’s the link between rodeo and breast cancer? For many, it’s personal. At the Caldwell Night Rodeo, the Power of Pink night started when the wife of a board member died from the disease. Hart started the foundation while her mother was undergoing treatment for breast cancer. “I think it hits close to everyone’s heart,” Kurtz said.
0713-LivingHealthy-16,17-Rodeo_living healthy 7/6/13 10:21 AM Page 17
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Kelby Lepper attended last yearâ€™s Power of Pink Night with his mom, Louise Lepper.
Chicks N Chaps 3 p.m. to 7 p.m. Aug. 15 Caldwell Night Rodeo Grounds, 2301 Blaine St., Caldwell. For women 21 and older. Tickets are $75. Visit Chicksnchaps.org for more information and to register. Caldwell Night Rodeo Power of Pink Walk 8:30 a.m. Aug. 10 Caldwell Night Rodeo Grounds, 2301 Blaine St., Caldwell. $20 adults, $12 seniors and children, $7 breast cancer survivors To register, visit caldwellnightrodeo.com. Snake River Stampede July 16-20. Stampede for the Cure Night is July 17. (There is also the Bunco event July 13 to benefit Stampede for the Cure.) Idaho Center Arena, 16200 N. Idaho Center Blvd., Nampa. Tickets and pricing are available at ictickets.com, at Idaho Center ticket outlets or by calling 442-3232. Learn more about Stampede for the Cure at stampedeforthecure.org and learn more about the Stampede at snakeriverstampede.com.
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Caldwell Night Rodeo Aug. 13-17. Remember to don pink for the Power of Pink Night on Aug. 15. 2301 Blaine St., Caldwell. Tuesday and Wednesday are Family Nights. Children younger than 12 are admitted for free when accompanied by an adult. Tickets are available at any Treasure Valley D&B Supply, Idahoâ€™s Cowboy Supply in Caldwell, the Caldwell Chamber of Commerce, at the gate each night or online at caldwellnightrodeo.com. Visit the website for pricing and more information.
0713-LivingHealthy-18,19-food_living healthy 7/6/13 12:06 PM Page 18
Salad blends meat, veggies BY STEPHANIE WITT SEDGWICK SPECIAL TO THE WASHINGTON POST
TERIYAKI STEAK, SNOW PEA AND SHIITAKE SALAD 4 to 6 servings For the steak: 3 tablespoons low-sodium soy sauce 2 tablespoons toasted sesame oil 2 teaspoons light or dark brown sugar 1 pound top round, sirloin or flank steak, preferably 1 to 1 1/2 inches thick For the salad: Kosher salt 6 ounces snow pea pods 3 tablespoons mild olive or peanut oil 8 ounces shiitake mushrooms, stemmed and sliced into 1/4-inch strips 1/2 cup finely chopped sweet onion 1-ounce piece fresh ginger root, peeled and finely chopped or grated 2 small carrots, grated (4 ounces total) 2 tablespoons seasoned rice vinegar or sushi vinegar 2 teaspoons toasted sesame oil 2 teaspoons low-sodium soy sauce 1 tablespoon plus 1 teaspoon toasted white or black sesame seeds (see NOTE)
For the steak: Combine the soy sauce, toasted sesame oil and sugar in a gallonsize zip-top bag. Add the steak and seal, pressing out as much air as possible. Massage through the bag to coat evenly. Refrigerate for 4 to 12 hours, turning the bag over every few hours if possible. Broil or grill the steak to medium-rare or to the desired doneness. Cool to room temperature, then thinly slice into strips about 1 1/2 inches long. For the salad: Bring a medium pot of water to a boil. Fill a bowl with cool water and ice cubes. Lightly salt the boiling water, then add the snow peas and cook for 1 minute. Drain, immediately transferring the snow peas to the ice-water bath. Cool for 5 minutes, then drain and pat dry with paper towels. Cut each snow pea pod lengthwise into 2 or 3 strips (discarding the strings) and place in a mixing bowl. Heat 1 tablespoon of the olive or peanut oil in a medium nonstick skillet over medium-high heat. Add the shiitake strips; cook for 3 to 4 minutes, until the mushrooms wilt. Add the chopped onion and the ginger; cook, stirring, for 2 to 3 minutes, just until the onion starts to soften. Transfer the vegetables to the mixing bowl to cool. Add the grated carrots and sliced steak, along with the remaining 2 tablespoons of
BONNIE JO MOUNT / The Washington Post
oil, the vinegar, toasted sesame oil, soy sauce and 1 tablespoon of the sesame seeds. Toss. Let stand 15 minutes, then toss again. Taste, and adjust the seasoning as needed. Transfer to a serving bowl, garnish with the remaining teaspoon of sesame seeds and serve. NOTE: Toast the sesame seeds in a small, dry skillet over medium-low heat for several minutes, until fragrant and lightly browned. Cool before using. NUTRITION Per serving: 230 calories, 20 g protein, 9 g carbohydrates, 13 g fat, 3 g saturated fat, 40 mg cholesterol, 200 mg sodium, 4 g dietary fiber, 3 g sugar
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BY MARY BETH BURNER SHADDIX COOKING LIGHT
Stepping into a market this summer will reveal towers of colorful produce begging to be on your picnic table. Picking fresh is best in capturing the height of flavor and nutrition, so itâ€™s important to know how to choose the perfectly ripe fruits and veggies. Thereâ€™s nothing more disappointing (or costly) than coming home from a market trip only to discover youâ€™ve grabbed under- or over-ripe goods. Luckily, you can avoid future frustration (and wasted money) this season by following these eight useful tips from the â€œCooking Light Pick Fresh Cookbook.â€? From plump, juicy tomatoes to aromatic basil to sweet melons, this guide will help you in selecting the freshest and ripest produce from your local grocer, farmers market or even your own garden. Use your senses! Basil â€” handle with care: Basil is delicate and bruises easily, so look for stems that arenâ€™t wilted and donâ€™t have dark spots. The ideal would be basil stems that donâ€™t have a flower bud and are full of glossy leaves. Keep basil out of your chilly fridge to avoid black spots. Blueberries â€” plump and powdery blue: Look for dark blue berries with a light blue frosting. Green or pink berries are not ripe, except the rare pink varieties. Avoid baskets of soft or mushy berries. Wait to wash until ready to use. Corn â€” pop a kernel: Husks should be
THUMP, SQUEEZE & SNIFF 8 tips for getting fresh with your produce moist, clingy and green. Silks should be dark brown but not dry or crisp. Pull back to reveal the top kernels and test with your fingernail; kernels should be full, plump and show a milky white liquid. Eat corn as soon as you can after itâ€™s picked; sugars turn to starch quickly and the optimal flavor is lost. Cucumbers â€” crisp and firm: Avoid cucumbers that appear bloated and are turning from green to yellow. Yellowing is a typical sign that seeds are maturing (except for unusual varieties such as lemon cucumber.) Choose firm fruits with no sign of withering or soft spots. If in doubt, select the smallest of the type for optimum flavor and quality. If you find a bitter bite,
remove ends and skins before serving. Eggplant â€” go for glossy: Look for eggplants with firm, shiny skin. Duller, matte skin shows its age. Size and color vary widely among types, but the eggplant should feel heavy. Avoid those with wrinkled skin, soft spots or brown patches. Melons â€” thump & sniff: Ripe cantaloupes and honeydew melons will smell noticeably fruity at the site where the stem was attached. The other end will give slightly when pressed if the melon is ripe. Ripe watermelons should be heavy with a waxy rind, and theyâ€™ll sound hollow when thumped. Field-ripened watermelons will have a yellowish-white spot where they rested on the ground. Summer Squash â€” small & tender: Look for smooth, blemish-free squashes. A small, tender squash is preferable to an oversized, seedy one. Growing your own zucchinis? Pick often and go for the smaller, younger fruits instead of baseball-bat wonders. Tomatoes â€” shop locally: Naturally ripened, fresh tomatoes donâ€™t travel well. The best flavor comes from vine-ripened fruits that were recently picked, so opt for those marked â€œlocally grownâ€? or grow your own. Look for tomatoes with bright, shiny skin and firm flesh that yields slightly to gentle pressure. The bonus of buying fresh? A rainbow selection of colorful varieties. Donâ€™t refrigerate before using.
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