Healthy Idaho | MAY '15 by Healthy Magazine

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May 2015

Idaho’s Premier Orthopedic Clinic

BOARD CERTIFIED ORTHOPEDIC SURGEONS IN GENERAL ORTHOPEDICS WITH SUB-SPECIALTIES IN THE FOLLOWING:

Established in 1960 Charles P. Schneider, M.D. George A. Nicola, M.D. John Q. Smith, M.D. Robert G. Hansen, M.D. Michael J. Shevlin, M.D. Michael T. Daines, MD Craig R. Jamison, PA-C Hodaka Abe, PA-C Thomas W. Tryon, PA-C Bryce Wikfors, PA-C

• • • • • • • • • • • • •

Reconstructive Hip and Knee Surgery Total Hip and Knee Replacement Knee Resurfacing Computer Assisted Surgery Minimally Invasive Surgery Arthroscopic Surgery of All Major Joints Surgery of the Upper Extremity Sports Medicine Fracture Treatment Musculoskeletal Trauma Independent Medical Evaluations Surgery of the Foot and Ankle Surgery of the Hand

208-895-0888 2 HEALTHY IDAHO

Largest Independent (non-hospital)

Orthopedic Group in the Treasure Valley

Offices in Caldwell - Meridian Satellite offices in Fruitland - Emmet

westidahoorthopedics.com

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May 2015

Whatâ&#x20AC;&#x2122;s normal can be anything but normal.

Normal is different for everyone. For Trevor, it means testing and monitoring blood sugar daily for two of his children. Teaching them a healthy lifestyle. Making good decisions for his family. Providing the support they need. And for Trevor, SelectHealth is an important part of that support. It all starts with one good choice.

4 HEALTHY IDAHO

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May 2015

Serenity

MAY 2 0 1 5 VOL. VII № 5

Cooking Show Crazy

Healing Aromas

Aromatherapy’s proponents say that it can be a significant medical remedy. Science doesn’t support some claims, but does support the notion that certain aromas can influence mental and physical wellbeing.

Marriage Is Good For You It might be time to drop the “old ball and chain” stuff. Married people are generally happier than unmarried people, especially in hard times.

A recent study showed that people who get information from cooking shows have a higher BMI on average.Yet we consume those TV shows at an alarming rate as a country. Take a glance at these facts and figures.

A Renewable Mind

Science says we have a finite capacity to pay attention. But science also says nature can restore that capacity.

40 Science Says

Every day new research makes claims and draws connections. Here’s how to separate the trustworthy from the junk.

34 Phone Separation Anxiety

Many of us would sooner forget to wear pants to work than forget to bring our phones. Phone separation makes us anxious, and that’s not good.

6 HEALTHY IDAHO

Healthy-Idaho.com

TAKE BACK YOUR HEALTH Obesity is the greatest non infectious disease of our time.You don’t die of obesity; you die of the diseases that “travel” with it. Treating all of these conditions separately will cost you a lot of time and money. Endocrinologist 1st visit charge: $125-175

METABOLIC SYNDROME

HEART DISEASE

DIABETES

Cardiologist 1st visit charge: $150-250

HIGH BLOOD PRESSURE

HIGH

DEMENTIA

CHOLESTEROL

OBESITY

ARTHRITIS

DEPRESSION

CANCER RISK

STROKE

Neurologist 1st visit charge: $125-175

SLEEP APNEA

Orthopedist 1st visit charge: $150-250

ASTHMA Oncologist 1st visit charge: $125-175

Pulmonary/sleep medicine 1st visit charge: $125-175

Effective weight loss often eliminates the need to treat these conditions. Medical Doctors Board Certiﬁed in Obesity Medicine Specializing in Medical Weight Loss

Don’t “weight” any longer Facebook.com/HealthyIdaho

Call 208.343.3652

idahoweightloss.com

May 2015

Healthy

Editor’s Note

IDAHO

serenity now!

WITH

MAY 2015

WITH APOLOGIES TO ONE OF THE BEST SEINFELD EPISODES EVER, THIS MONTH WE’RE FOCUSED ON SERENITY—PEACE, COMPOSURE, TRANQUILITY, EASE. WITH SO MUCH COMMOTION AND RUFFLED EMOTION IN THE WORLD TODAY, HEAVEN KNOWS WE NEED IT. And, somehow we did all this without one article on yoga and meditation. Nothing against those amazing foundations for serenity, but we’ll reserve those topics for an entire upcoming issue. (I promise!) This month we’re looking at stress-free workouts, and the renewable mind—how nature refuels our mental capacities. I truly hope you enjoy this issue and that it inspires you to be your best, happiest self.

The most profound contribution I can make to someone else is my own personal development. It’s the “do what I do, not what I say” concept. If I possess a peaceful, composed countenance, that ripples to those around me. If I can improve my skills, my humanity, my wisdom, my understanding—again, my serenity—think of what that will do in my endeavors as a father... as a husband… as a colleague.

When I think of serenity, it occurs to me that it’s quite a difficult state to achieve. There is so much to balance in our daily lives that we sometimes struggle to find quiet times. Sure, that’s what sleep is for, but I’ve noticed that if I let myself harbor and exude frantic feelings, it perpetuates to those around me. That’s the opposite of what I’m hoping to achieve.

Ghandi said it—”You must be the change you want to see in the world.” Michael sang it—”If you want to make the world a better place, take a look at yourself and make that change.”

Think of the roles in your life where you are hoping to help others around you improve, develop, and change. In my teams at work, in the soccer teams I coach, in my role as a neighbor, father and husband, I’d like to think I’m helping others achieve growth and happiness, wellbeing and serenity. In order to achieve that we must remember the reality that the best way to help my children, spouse, family member, staff member, friend etc. find satisfaction and serenity in their lives is to make sure I’ve achieved it in my own life first.

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

The best way to change the world is to change yourself. If you want to make the world better, make yourself better. Get better. Get stronger. Get smarter. If you’re okay, the odds are, your kids will be okay. If you’re organized and confidant, chances are you’ll inspire those around you to improve. If you’re happy, others will be happy. You smile, they smile. I rode a plane the other day and for some reason listened to that silly spiel they give before pulling away from the gate. “In case of an emergency, first secure your own oxygen mask and if you have children with you then secure their masks.” My first thought was, ‘how selfish.’ Then I thought about it a bit longer. Take care of yourself first... then assist your children. It’s actually pretty valuable advice. I came home from that trip and looked at my sleeping family and thought, ‘The best gift I can give to you, really, is my ongoing personal development.’ I considered how I could get better, stronger, smarter, more serene. Who knew flight attendants offered such sage advice? Bottom line is, the more I improve, the more I’m enabled to help others improve. If I continue to develop my character and polish my rough edges, the more productive I become, and the more ‘attractive’ I become to all kinds of opportunity. If I’m at peace with myself, I can help others also find serenity now!

8 HEALTHY IDAHO

VOLUME VII, № 5

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-idaho.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-idaho.com SALES AND MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com DESIGN EDITOR Phillip Chadwick design@healthy-idaho.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com MAGAZINE EDITORS Gayleen Webb, Emma Penrod DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

HEALTHY IDAHO MAGAZINE info@healthy-idaho.com 866.884.3258

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

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May 2015

FITNESS

THE

Weirdest

FIT N ES S T R EN DS

I was going to start this list with Jazzercise, but I found some stuff that made Jazzercise look pretty normal.

10 HEALTHY IDAHO

PRANCERCISE This isn’t some clever name—it’s literally prancing around to get fit. It makes for some stellar Youtube videos (11 million views), but after some soul searching, I don’t have what it takes to try it.

Healthy-Idaho.com

HAWAII CHAIR

AIR SHORTS

There’s no better way to look like an insane person. Just sit on this chair, where the seat moves in a motordriven circle, supposedly working your abs and core. In reality, it’s probably not good for your spine, but great for your hula-hooping skills.

The best way to describe them: inflatable adult diapers. Born from the idea that you can sweat off weight, these air shorts didn’t help anyone lose weight, and made you look incredibly dumb at the same time.

RED LIGHT GREEN LIGHT DINNERWARE

TREADMILL BIKE Say you want to walk outside, but you want to roll at the same time—treadmill bike! It’s a gangly, awkward contraption that is now buried in garages or dumps, maybe because people realized that if they want to run outside, a moving treadmill is a ludicrous option.

Sometimes food really speaks to us, and meals are truly a joy. But when a plate nags us about calories, and a fork flashes a red light to tell us to stop eating, that is just too far.

FACE TRAINER

This product is supposed to tone your facial muscles. It’s also great if you want to look like a cyborg mummy.

BLUE SUNGLASSES Red and yellow are supposed to induce appetite, and blue is supposedly unappetizing. So naturally, lose weight by wearing blue sunglasses, right? This is an actual thing, thanks to some daring company. The obesity problem is on you Oakley!

TRAMPOLINE DANCING There are many variations of trampoline workouts, but the oddest is probably the one where everyone has their own mini trampoline and bounces in unison to pop music.

A note: this article is just for fun. We don’t want to mock anyone seeking Facebook.com/HealthyIdaho

alternative methods for getting fit. Just be careful not to get scammed, and remember that fitness can be both practical and effective. May 2015

FITNESS

STRESS-FREE

WORKOUTS

That Don’t Involve Yoga

HIKING

To step it up a little more, turn your walk into a scenic hike. Look for local trails and explore the outdoors. Hiking adds an extra element to your regular walk and can be enjoyable for a few people or for large groups.

WRITTEN BY JENNA KOF OR D

MANY PEOPLE IMAGINE MASSIVE WEIGHTS, PUSH-UPS, AND SWEAT WHEN THEY THINK ABOUT WORKING OUT, WHICH MAKES FITNESS SEEM A LITTLE STRESSFUL. BUT ALL WORKOUTS DON’T HAVE TO BE THE SAME. THOSE LOOKING FOR MORE PEACEFUL EXERCISES OFTEN EXPLORE YOGA OR MEDITATION. WHILE YOGA IMPROVES CORE STRENGTH, BALANCE, AND BREATHING, THERE ARE OTHER RELAXING WORKOUT OPTIONS THAT MIGHT BE MORE APPEALING. HERE ARE SOME WORKOUTS THAT DON’T INVOLVE THE GYM OR THE YOGA MAT.

WALKING

Health experts recommend walking an average of 10,000 steps per day to lose weight. There are anywhere from 20003500 steps in a 30 minute walk. For some, walking even works better than running; your joints won’t wear out, and when you find a walking partner, exercise becomes more enjoyable. Plus, walking allows for reflection and calm in a way that running doesn’t.

DANCING 4 Dance is an often-overlooked exercise. For those who enjoy dancing, this activity can be lighthearted and fun. Dancing burns calories fast, and you can dance at a party surrounded by people you like, or alone in your room. The best part is you get to choose the music and the moves. An hour of dancing burns anywhere from 250 to 600 calories! Zumba is also a popular branch of dance exercise.

Each time you brush your teeth, place your back against a nearby wall and squat down into a sitting position, as if you’re sitting on an invisible chair. Hold for as long as you brush—you’ll get a little extra burn to your morning routine!

Parkathon

At the mall, grocery store, or the movies, park your car farther away than normal. What usually seems like a hassle will prove to be a payoff— every extra step counts!

As your day in the office drags on, it seems like everything moves more slowly, including your brain, your body and the clock. Do a couple minute-long leg lifts while sitting in your chair and you’ll feel the burn. You’ll also feel more awake.

Those seeking more active and fun exercises may want to try longboarding. This is different than skateboarding in board style and location. Many long board riders choose hills and long streets to ride or race, but going down a gradual slope or even flat roads can be very peaceful. Make sure you wear proper gear and protection; many longboarders end up with a few cuts and scrapes.

Toothbrush Wall Squat

Office Chair Leg Lift

LONGBOARDING

12 HEALTHY IDAHO

SNEAKY NON-STRESS WORKOUTS

Sources: Fitness Blender, Better Health, Seventeen

Healthy-Idaho.com

FITNESS

FOUR PROBLEMS WITH HOW PEOPLE WORK OUT THEIR BACKS IN TODAY’S LIFESTYLE WITH SITTING AT COMPUTERS ALL DAY AND THE FORWARD MOVEMENTS THAT WE DO, MOST OF US ARE GOING TO BE NATURALLY IMBALANCED, SO IT IS A GOOD IDEA TO EMPHASIZE BACK EXERCISES. AS A PERSONAL TRAINER I’M CONCERNED THAT MOST PEOPLE NEGLECT TO TRAIN THEIR BACK, WHICH IS AN INTEGRAL PART OF A HEALTHY LIFESTYLE AND A SUCCESSFUL INJURY PREVENTION PROGRAM.

FORM IS EVERYTHING WHEN IT COMES TO TRAINING YOUR BACK, ESPECIALLY YOUR LOWER BACK. It is important to make sure that you are keeping your core engaged and you are not rounding your back and putting too much stress on the spine. One of the best techniques is to suck your belly button in towards your spine and push your chest out while keeping a straight line with your spine. This ensures it is supported.

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DON’T NEGLECT WARMING UP YOUR BACK PROPERLY, AND DON’T TRAIN TOO INTENSELY TOO SOON. This significantly increases the risk of injury and is counterproductive. Make sure to warm your back up for 10-15 minutes before you go into an intense back training. A good way to warm up is to do some light cardio work and then some lighter versions of 15-20 reps of what you will be doing in your workout.

Below are some tips that you can use right away to start seeing the results you want while making sure you are staying healthy.

DON’T CHOOSE WEIGHTS THAT ARE TOO HEAVY. Always choose weights that are lighter in the beginning so you can practice your movements, and then slowly increase the amount of weight you use. By choosing lighter weights, you will be able to get the muscle memory you need and it will also help warm up the back so you can have a more effective workout.

TRAINING ONLY YOUR LOWER BACK OR YOUR UPPER BACK NEGLECTS TOTAL BALANCE. To solve this problem make sure you break down the areas of your back to train and keep it simple by spending equal time on both areas.

Muscular imbalance is a very common thing that contributes to injuries and pains. Many place too much emphasis on the front part of the body (abs and chest muscles or what we like to call the “beach muscles”) and totally neglect the back. A good way to solve this problem is to follow this rule: for every set of chest or ab exercise you do, do two sets of back to make sure you are totally balanced.

Greg Marshall

Greg Marshall is the personal training manager at The Gym at City Creek. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

May 2015

--------------------------------

HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

DR. GEORGE NICOLA INTRODUCES A NEW TREATMENT TO THE TREASURE VALLEY THAT GETS AT THE HEART OF KNEE PAIN AND MAY PREVENT THE NEED FOR JOINT REPLACEMENT SURGERY.

Subchondroplasty When your knee hurts or aches for an extended amount of time, it’s easy to point the finger at osteoarthritis, a common cause of joint pain. But bone marrow lesions, or flaws in the bone near the joint, are an important underlying cause of joint pain. A new procedure offered in the Treasure Valley by Dr. Nicola, called Subchondroplasty, treats bone marrow lesions, thus decreasing pain levels and delaying or preventing the need for knee replacement surgery.

JOINT PRESERVATION

Our joints undergo a lot of wear and tear every day, with things like walking, jumping, running, exercise and whatever else we do. This activity damages the joints, but our wonderful bodies are always actively repairing the joints. With time, the body’s processes for repair are sometimes outpaced by the damage the knee is accruing. Bone contusions, fractures, cysts, overuse can lead to bone marrow lesions, or defects in the bone. As cartilage levels decrease and other damages occur, other joint tissues can compensate by becoming stronger, but this isn’t always

14 HEALTHY IDAHO

sufficient to keep pain at bay. The bone is influenced by damaged cartilage and other tissues, and the soft bone underneath the joint’s surface can swell, called bone marrow edema. Small fractures can occur in the bone in cases of chronic bone marrow lesions. These defects will not heal on their own.

THE PROCEDURE

Research suggests that the presence of bone marrow lesions is a key indicator that a patient will have joint pain. These lesions are detected by an MRI. Subchondroplasty is a procedure that fills the damaged area of bone (lesions) with a hard-setting, biomimetic filler, through imageguided injection. One or two micro-incisions are made. Over time, the body replaces this bone substitute with new, healthy bone, thus repairing the bone defects. This procedure, which takes less than an hour, is often coupled with arthroscopic techniques to inspect cartilage damage and meniscus damage, and do repairs on these tissues. Loose tissue of chondral debris is removed as well. This is an outpatient procedure, and the patient goes home the same day. Some pain may be experienced

for one or two days post surgery. Putting weight on the knee may be difficult for some patients for 1-2 weeks, and crutches may be needed. Physical therapy post surgery is usually recommended. Significant pain reduction may not come for weeks after the surgery. “Let’s face it,” says Dr. Nicola, “We put a lot of strain on our knee joints. This procedure is extremely effective for active people with knee pain, which is often from early arthritis.” In many cases, Subchondroplasty can eliminate the need for knee replacement surgery– or at least delay the need for several years. “It’s just another example of doing what’s best for the patient,” says Dr. Nicola. “If you are a solid candidate, you no longer have to rush into surgery.”

WHO IS IT FOR?

Not all patients are the right candidate for Subchondroplasty. The right patient would be an active individual who has good knee function, but has pain related to early arthritis, or has MRI findings consistent with Bone Marrow Edema (BME).

DOES THIS DESCRIBE YOUR PAIN:

• I have experienced symptomatic knee pain for 3+ months • I have increasing discomfort when walking or standing • I have seen limited benefits from NSAIDs, bracing, injections or physical therapy • My symptoms returned after an arthroscopy

Dr. Nicola is the only Orthopedic Surgeon in the Treasure Valley performing Subchondroplasty. Recovery time is considerably less and the cost to the patient and insurer is but a fraction of the cost of a total knee replacement surgery. If you’ve been dealing with knee pain for more than three months, and the discomfort increases with walking or standing, it may be time to see Dr. Nicola about Subchondroplasty.

ABOUT DR. NICOLA George A. Nicola, MD

Western Idaho Orthopedics (208) 895-0888 drgeorgenicola.com Board-Certified Orthopedic Surgeon Dr. Nicola specializes in the treatment of a variety of orthopedic conditions and performs several orthopedic procedures including: Knee Surgery, Shoulder Surgery, Joint Preservation Techniques, Sports Medicine, Minimally Invasive Surgery, Computer-Assisted Surgery, Conservative Treatments, Etc.

Healthy-Idaho.com

Rehab Systems specializes in custom orthotics and prosthetics. Rehab Systems goes far beyond the normal O&P to ensure our patients are treated as individuals. Ultimately, we ensure that every patient is comfortable and able to participate in which ever activities they choose. Rehab Systems works closely with its sister company Coyote Design, a Boise based manufacturing company that designs products for the orthotic/prosthetic industry worldwide, allowing Rehab Systems to provide cutting edge techniques and technology for our patients. Contact rehab systems for a free consultation on the latest techniques and technologies. Boise: 7446 West Lemhi 208.342.4104

Twin Falls: 542 Addison Ave. West 208.736.7330

877.325.3534

www.rehabsystems.ws

I N D E P E N D E N T P R A C T I C E S I N C E 19 9 6

NOW ACCEPTING NEW PATIENTS Amber Vania, DO

Jamie L Ruiz, PA-C

• Family Practice

• Family medicine

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• Women's health

• Specializing in identifying and correcting structural problems, which can assist your body’s natural tendency toward health and self-healing

• Minor surgery • Behavioral medicine • Work related physicals • Dot exams

208-377-5055 www.selahmedical.com Facebook.com/HealthyIdaho

May 2015

FOOD

Crazy Cooking

Cooking Shows are Addicting… and Fattening? How Many Cooking

Entertaining? Yes. Healthy? Well, a study recently published in the journal Appetite found that women aged 20 to 35 who both got new recipes and culinary information from cooking shows and cooked from scratch weighed 11 pounds

more on average than women

who didn’t watch those cooking shows. This challenges the notion that you eat healthier when you cook from scratch at home. The study also found that getting recipes from social media also correlated with a higher BMI.

16 HEALTHY IDAHO

Shows Are There? Here are the most popular cooking TV shows right now: The Chew (Gets about 3 million viewers a week.) Hell’s Kitchen (About 5 million viewers watched the first episode of the 2014 season.) America’s Test Kitchen (4 million unique viewers/month.) Top Chef (Last episode in 2014 drew 2.6 million viewers.) Worst Cooks In America (2015 season premier drew 2.1 million viewers.) Chopped The Rachael Ray Show Kitchen Nightmares Iron Chef America Come Dine With Me Cutthroat Kitchen The list goes on and on…

Healthy-Idaho.com

chef wars:

PAULA DEEN’S RECIPES THAT WILL KILL YOU

Chef Anthony Bourdain called Deen

Bacon Cheeseburger Meatloaf Your arteries will never forgive you.

“the most dangerous woman in America.”

Double Chocolate Ooey Gooey Butter Cake Ice Cream Paula raises the bar for the definition of “unhealthy.” Bill Nicholson’s Krispy Kreme Bread Pudding. The recipe calls for two dozen Krispy Kreme donuts. Lady’s Brunch Burger. Sounds delicate, but it’s actually a bacon cheeseburger with glazed donuts for buns. Ultimate Fantasy Deep-Fried Cheesecake. A sensational Youtube video as well, this recipe seems like it can’t be real, but it is. Twinkie Pie. Pour pudding and whipped cream over Twinkies.

Paula Deen’s UnHealthiest Quotes

The Paula Deen

Effect

“I’m your cook, not your doctor!”

Anyone familiar with Paula Deen’s cooking show (which is no longer airing), would not be surprised that cooking shows might be making us fatter. Some of her recipes aren’t just unhealthy—they are downright nauseating. Imagine eating state fair fare everyday and you pretty much have the Paula Deen Diet.

Some other tidbits

99 million In 2013, the Food Network was in an estimated 99 million US households, according to Forbes. Facebook.com/HealthyIdaho

“I’m gonna take this piece of corn and I’m gonna take some mayonnaise on my paintbrush, and I’m just gonna slather that mayonnaise – y’all still with me? – I’m gonna just slather this corn with mayonnaise.”

8/10

US adults watch cooking shows at least rarely, according to a Harris Poll.

“I’m gonna start with 2 cups of sugar…I’m gonna add one cup of packed light brown sugar. I’m gonna add two-thirds a cup of white corn syrup. I’m gonna add two-thirds of a cup of butter—sounds delicious doesn’t it? Oh, and I’m gonna add one cup of heavy cream.”

“I’m gonna add…what the heck, I think I’ll put a tablespoon of butter in it, just ‘cause I saw the butter sitting back here! ...Can’t resist it!”

32 million

Over a seven-day period in 2014, 32 million people tuned into the Cooking Channel. May 2015

FOOD

A great low-carb choice!

Jamaican Jerk Chicken Lettuce Wraps Prep Time: 25 minutes Cook Time: 5 Minutes Total Time: 25 Minutes Serves 4

INGREDIENTS 8 2 1 to 2 ¼ cup 3 2 cups ¼ cup 1 l

Nutrition Information

Serving size: 2 lettuce wraps Calories: 284 Fat: 16.9g Saturated fat: 3.1g Unsaturated fat: 0.0g Trans fat: 0.0g Carbohydrates: 9.2g Sugar: 2.0g Sodium: 245 mg Fiber: 1.4g Protein: 24.1g Cholesterol: 71mg

Boston lettuce leaves, but iceburg lettuce also works chicken breasts, cut into small pieces tbsp Jamaican jerk seasoning (store bought or recipe follows) peanuts, chopped green onions, chopped coleslaw mix cilantro, roughly chopped ime cut in slices

SAUCE 1 cup 1 tsp

mayonnaise Jamaican jerk seasoning

JAMAICAN JERK SEASONING 1 tbsp 2 -3 tsp 2 tsp 2 tsp 2 tsp 2 tsp 1 tsp 1 tsp ½ tsp ½ tsp ½ tsp ¼ tsp

Credit: Jo, www.jocooks.com Jo loves to bake and cook and on her blog you’ll find a variety of recipes. She is the photographer, the recipe developer, and the writer. Email: Jo@JoCooks.com

garlic powder cayenne pepper onion powder dried parsley sugar salt paprika ground allspice black pepper dried crushed red pepper ground nutmeg ground cinnamon

INSTRUCTIONS • • •

GrooV Smoothie

• •

Spray a nonstick skillet with cooking spray. Heat over medium heat. Sprinkle 1 or 2 tbsp of the Jamaican jerk seasoning over the chicken and toss making sure each piece is generously seasoned. Add the chicken to the skillet and cook for a few minutes, it will cook in about 5 to 7 minutes or so because pieces are fairly small. Make the sauce by mixing together the mayonnaise with a bit of Jamaican jerk seasoning. To assemble the lettuce wraps, top each lettuce leaf with some of the coleslaw mix, chicken, green onions, cilantro, peanuts and drizzle with a bit of the mayo sauce.

NOTES This recipe yields about 8 or 9 lettuce wraps, 2 wraps per serving. The Jamaican Jerk seasoning recipe will yield more than the necessary seasoning required for this recipe, store in a jar or airtight container for later use. Also, 2 tablespoons of the seasoning makes the dish pretty spicy, so add less if you’re looking for a tamer dinner.

18 HEALTHY IDAHO

Healthy-Idaho.com

Bio-Identical Hormone Therapy for Men and Women Age-Management Medicine Complete Women’s Healthcare

IDAHO’S LEADING EXPERT IN BIOIDENTICAL HORMONE MANAGEMENT FOR MEN AND WOMEN.

ALSO SPECIALIZING IN: Complete Women’s Health Polycystic Ovarian Syndrome PMS / PMDD Thyroid Disorders Genetic Testing for Weight Loss Sexual Dysfunction O-Shot® for Sexual Response and Urinary Incontinence

Embracing who you are and who you can become.

Call (208) 377-8653, x102 or x104

ADVANCED CLINICAL RESEARCH

Se habla español - x121

or visit www.acr-research.com Facebook.com/HealthyIdaho

May 2015

NUTRITION

Coconut Oil? Should You Use

The comeback and the consequences WRITTEN BY JENNA KOF ORD

MANY CONDEMNED COCONUT OIL YEARS AGO BECAUSE IT WENT INTO A LOT OF PROCESSED FOOD. RECENTLY, HOWEVER, COCONUT OIL IS BEING HERALDED AS A NUTRITIONAL HERO. MANY SCIENTISTS ARE STILL ON THE FENCE ABOUT THIS, SO BEFORE DIVING INTO THE COCONUT OIL CRAZE, MAKE SURE TO UNDERSTAND WHAT YOU’RE BUYING, HOW TO USE IT BEST, AND WHAT IT DOES TO YOUR BODY. WHY COCONUT OIL WAS DEMONIZED

The New York Times traced the origin of coconut oil’s shame to 1994 when a study was released revealing the saturated fat in a bucket of popcorn was the same as in six McDonald’s Big Mac hamburgers. The popcorn was popped in coconut oil, and the stigma stuck for years. Many studies back then concluded that coconut oil wasn’t good for you, but more recent research notes that many of those studies used refined and hydrogenated coconut oil containing trans fats. “These studies have no relevance to the unrefined, organic, virgin coconut oil that is commonly found in health food stores today,” says Authority Nutrition. Recent research is uncovering redeeming qualities of coconut oil, many of which revolve around lauric acid, a medium chain triglyceride (MCT). MCTs are fatty acids that provide fewer calories than other fats and are more quickly absorbed by the body and metabolized. The theory is that MCTs are therefore more easily converted into fuel rather than stored. Coconut oil has many MCTs, though lauric acid is the most prevalent. Lauric acid, in addition to being an MCT, is an excellent antimicrobial agent used in a variety of products for that purpose. Research shows that consuming coconut oil instead of other solid fats rich in trans-fatty acids results in a better blood lipid profile, which may indicate a healthier alternative for food manufacturing. But let’s not go shoveling it into our diets, warns BYU nutrition professor Dr. Sarah G. Bellini. She says that the overall recommendation for coconut oil is to “use it sparingly.” It contains more saturated fat than vegetable oils, and even more than butter. Bellini says that these high contents of lauric acid and myristic acid have a greater effect in raising cholesterol. She says saturated fat is associated with increased cholesterol levels. “People following a vegan diet may choose to replace butter with coconut oil,” Bellini says. “Some people may choose to substitute butter with coconut oil for the flavor. The overall recommendation is to limit saturated fat in the diet. There is insufficient evidence to support the use of coconut oil for weight loss, high cholesterol, diabetes, and other diseases.”

20 HEALTHY IDAHO

Molecular biologist Dr. Daniel Hwang told the New York Times “there is no concrete specific data yet to support” the exact health benefits of coconut oil. This doesn’t mean coconut oil is bad for you necessarily, but that glamorized internet-produced health claims are more trendy than factual.

NOT ALL COCONUT OIL CREATED EQUAL

But now that coconut oil is making its way back onto the shelves, how will you know which type to buy? Labels with names like organic oil, refined oil, RBD oil, virgin oil, and even extra virgin oil will easily confuse consumers. Coconut oil is an ingredient in many foods, and comes in many forms for culinary use. Some varieties are too refined, and therefore lose their beneficial properties. Liquid coconut oil, for example, which claims to stay liquid in the refrigerator, is really just a derivative of coconut oil, with the lauric acid removed. Stick with virgin coconut oil. Health Impact says that there is no difference between “virgin” and “extra virgin” oil; it is simply a marketing technique. There is a difference, however, between coconut oil and other types of oil, like canola oil and olive oil. Canola oil and coconut oil share the same amount of calories per tablespoon and the same number of fat grams, but canola oil has unsaturated fat compared to coconut oil’s saturated fat. Canola oil also offers 16 percent of the daily recommendation for Vitamin E intake, while coconut oil barely has any traces of this vitamin.

COCONUT OIL CAN LAST FOR UP TO SIX MONTHS, SO MANY RECOMMEND BUYING IN BULK TO SAVE MONEY.

COOKING WITH COCONUT OIL Be warned that there really doesn’t seem to be a well-founded reason for giving up olive oil or other oils for coconut oil in cooking. The high levels of saturated fat in coconut oil make it fine for once-in-a-while use, but keep those monounsaturated fats handy for most of your cooking. Many vegans turn to coconut oil for its use in making flaky pie crusts, banana bread, and even ice cream fudge topping substitutes. Healthy Eating recommends using coconut oil for sauces and low-heat baking because of its medium smoking point. Others suggest using it for smoothies and for making granola. If your coconut oil is solid and you want to use it as a vegetable oil substitute, melt it over low heat and let it cool briefly, and then use it to replace oil in your recipe, keeping measurements the same. Be quick, or the coconut oil will return to a solid state, which could mess up the recipe. For things like pie crusts and other baked goods which need solid fats for texture, solid coconut oil can be used just like you would use butter in a recipe.

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NUTRITION

Smart Ways to Beat Setbacks

Fast Food Isn’t Getting Healthier

LET’S FACE IT: WE ALL GIVE IN TO TEMPTATIONS

sometimes, especially when it comes to eating. So if you slip up while maintaining your healthy eating efforts, does it mean you’ve failed? Not even close! Everyone is bound to have moments of weakness, and the good news is that it’s never too late to get back on track. The simple fix? If your indulgences have caused you to pack on a few pounds or experience cravings, simply cut back on sugars and carbs, including fruits, whole grains, and starchy vegetables for a while. Once you've lost the added weight and eliminated your cravings, you can pick up where you left off.

W RITTEN BY JENNA KO F OR D

CHAINS BOASTING HEALTHY OPTIONS, BUT REMAINING AN ENEMY OF PUBLIC HEALTH McDonald’s began removing unhealthy menu items in September 2013. They also promised to offer more fruits and vegetables throughout the menu. This isn’t the first time the chain has tried repositioning itself as healthier. During his tenure, President Clinton partnered with McDonald’s on this agenda, but only one specific health initiative was promised: providing a choice of a side salad, fruit, or vegetable instead of fries in a meal. Years later, Americans aren’t seeing much of an impact. A recent study from the USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University reported fast food portion sizes and product formulation has not changed significantly from 1996-2013. Researchers looked at calorie, sodium, saturated fat, and trans-fat of fast food menu items in three national fastfood chains. They found the average numbers for these categories remained constant for decades. The only thing that changed was the trans-fat of fries. A cheeseburger meal with fries and a regular drink fluctuated from 1,144 to

22 HEALTHY IDAHO

•

Empty your cupboards, refrigerator, and freezer of any unhealthy foods that may have crept in there and that may be triggering your cravings.

•

When shopping for groceries, skip the chip and cookie aisles and focus on healthier foods, like vegetables, eggs and reducedfat dairy, beans and other legumes, lean sources of meat, poultry, and seafood, whole grains and fruits, and healthy fats, such as extra-virgin olive oil, nuts, and avocados.

•

Always carry a healthy snack with you, so when unhealthy temptations come your way, you can eat something nutritious instead. Pack grab-and-go snacks, like a reduced-fat cheese stick with some celery, cucumbers, bell peppers, or grape tomatoes. A small bag containing a handful of nuts and a piece of fruit or an individual container of hummus with veggies is also a good choice. You could also grab a proteinand fiber-rich snack bar.

•

If someone gives you unhealthy food as a present, like a box of candy or a tin of your favorite cookies, take it to work, or give it to a neighbor or friend who will appreciate it.

•

When going out to eat, don’t even look at the dessert menu. Instead, plan on eating a serving of a ricotta crème dessert, or some fat-free Greek yogurt when you get home. Add an extract of your choice and some chopped nuts as a topping.

1,757 over the years. For a 2,000-calorie diet, this represents 57 to 88 percent of the daily caloric intake. Researchers found only small calorie changes in the 27 items they analyzed. They used company nutrition listings and public databases to find their data. McDonald’s has been accused of continually finding ways to add sugar, fat, and sodium to its menu items. Even McDonald’s apples came with a caramel sauce, which was later removed. Wendy’s has menu items under 400 calories, but they still hit high numbers with their go-to foods—a large Frosty has 1,000 calories. Sonic may be the biggest calorie offender, with drinks, malts, and shakes easily reaching 1,500 calories. Many fast-food chains try to highlight their healthy options while they sneak sugar in through the back door. Even the salads offered by the fast-food restaurants need to be looked at twice.

Source: SouthBeachDiet.com

Source: now.tufts.edu

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TIPS FOR KEEPING FAST FOOD CALORIES UNDER CONTROL

Use caution with condiments and dressings. When choosing items, be aware of calorie—and fat—packed salad dressings, spreads, sauces, and sides such as sour cream. Mayonnaise- and oil-based sauces in particular add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard you can add yourself—controlling how much you put on your sandwich. Stick to zero-calorie beverages. Soda is a huge source of

Can fast food be healthy?

The truth is that it’s extremely difficult to follow a healthy diet when you’re eating regularly at fast food restaurants. Fast food is typically high in trans-fat, saturated fat, sodium, and calories. And it also tends to be low in nutrients and almost totally lacking in fruits, vegetables, and fiber. Just remember that even the healthiest fast food options often have other nutritional drawbacks such as high sodium. So try to keep fast food to the occasional treat.

hidden calories. The average large soda packs around 300 calories—a big portion of your daily calorie intake. Shakes are even worse, with up to 800 calories and a day’s worth of saturated fat. And don’t be fooled by lemonade and fruit drinks which add calories and sugar without much in the way of nutrients. Order water, diet soda or unsweetened tea instead.

Be wise about sides. Watch menu items that come with one or more side dishes. Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side salads with light dressing, baked potato (easy on the toppings), fresh fruit cups, corn on the cob, or apple slices. Pass on the French fries. Do you really need those fries? A sandwich or burger should be plenty filling on its own. Or if your meal doesn’t sound complete without fries, choose the smallest size (which can be 400 calories less than a large serving). Skip the bacon. It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat. Source: www.helpguide.org

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May 2015

CLIENT CONTENT

Choosing the RIGHT Vein Therapy If you’ve been dealing with the discomfort and unsightliness of varicose veins or spider veins, you may be feeling overwhelmed by the many treatment options available. Which choice is best for you and how do you know which doctor to trust? We’ve prepared a handy guide to aid in your decision. Is The Doctor A Vein Specialist? —There seems to be a huge increase in the number of physicians offering varicose vein treatment. Just because they attended one course in vein treatment does not mean they are vein specialists. At AVT, our interventional radiologists have undergone advanced training in treating vascular problems and have successfully completed hundreds of procedures. Do They Have The Right Tools? —If your doctor is not using ultrasound as part of your diagnosis and treatment, you should not allow them to work on your legs. Ultrasound technology makes it possible to have a detailed look at your entire venous system, not just what’s happening on the surface. This means you will receive the best treatment option for your situation and problems that aren’t visible from the surface won’t be overlooked. Do They Offer Different Types of Treatment? —Just as no two patients are exactly alike, neither is their venous disease. One patient may be a candidate for sclerotherapy whereas another would have a better outcome from endovenous laser ablation treatment or Phlebectomy. Some providers are only qualified to perform one or the other. The board-certified interventional radiologists at AVT are committed to providing the best vein care possible by using the latest imaging and treatment technologies. With over 35 years of experience, you can trust that you will receive the right treatment from the right physicians. Our specialties include:

BEFORE

AFTER

Before

Sclerotherapy: If you have diseased veins that aren’t visible to the naked eye, foam sclerotherapy is the preferred treatment option. It has proven to be the most successful way to treat veins that have too many curves to be safely treated with endovenous laser treatment. A small, ultrasound-guided needle is inserted into the vein and an FDA approved sclerosing medication is injected. The vein eventually closes and the flow of blood is rerouted to other vessels. Sclerotherapy is also the preferred method for treating cosmetic spider veins. These small, thin dilated veins lie close to the surface of the skin. Although spider veins do not pose health risks, they can cause significant discomfort, particularly in the legs after prolonged standing.

After

Read what patients are saying about Advanced Vein Therapy!

Endovenous Laser Ablation Treatment (EVLT or EVLA): For patients with painfully large varicose veins, EVLT offers a minimally-invasive way to shrink the diseased veins and restore both the comfort and appearance of your legs.

– The care truly was professional and everybody was caring. All staff was super nice and made me very comfortable. Dr. Moore was totally comfortable with this procedure and made me very relaxed and didn't rush, always giving heads up with what's next.

Phlebectomy: Medium-sized varicose veins respond well to a phlebectomy. The skin is punctured and the vessel is removed through tiny incisions while the patient is under local anesthetic. Most patients experience little pain or discomfort during the treatment and the long-term results are excellent. This therapy may be used along with EVLT as part of a comprehensive treatment plan.

– Seriously the staff had all the bases covered and I felt they went the extra mile in explaining my procedure. I like being walked through the procedure as it is happening.

The best way to know which treatment will benefit you the most is to schedule a free* consult. It’s a great way to assess the severity of your venous disease as well as get to know our staff and ask any questions that you may have. *Subject to third-party payer restrictions

“

– Perfect, don't change anything. Very pleasant experience. Staff were so nice and friendly. – I can't see any way that it could be improved. Everything and everyone was excellent in care, explanations and putting up with me. They deserve a medal! – Everything was awesome! Soooo Happy with the results!

”

Satisfied AVT Patients

IF YOU ARE EXPERIENCING ANY OF THESE SYMPTOMS OF VENOUS DISEASE, IT’S TIME TO GIVE AVT A CALL: • Veins visible on the surface of the skin that have a “road map” appearance • Large “garden hose” type veins • Legs that feel heavy or under pressure • Leg pain and discomfort • Swollen ankles • Leg ulcers that won’t heal, especially around the ankle area

CALL (208) 947-0100 TO SCHEDULE YOUR VISIT TODAY! 24 HEALTHY IDAHO

WWW.ABOUTAVT.COM

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When it comes to

Stroke F. A.S.T.

act

Arms: Ask the person to raise both arms. Does one arm drift downward? Speech: Ask the person to repeat a simple sentence. Does the speech sound slurred or strange? Time: If you observe any of these signs, call 911 immediately! Therapies are time-sensitive.

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Face: Ask the person to smile. Does one side of the face droop?

Free Seminars During Stroke Awareness Month

May 7

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6-7 p.m.

Presented by Teresa Smith, RN, Stroke Program Manager, with a physician expert

May 14

Atrial Fibrillation and Stroke Prevention: The Heart-Brain Connection

6-7 p.m.

May 21 6-7 p.m.

Presented by Dr. Jim Torres, Stroke Program Medical Director

Mediterranean Diet Cooking Class Presented by Charmin Aschenbrener, Registered Dietitian and Teresa Smith, RN, Stroke Program Manager

All seminars held at St. Luke’s Heart Health and Rehabilitation Center, 3525 E. Louise Drive, Suite 500. Located in the Meadowlake Building on the St. Luke’s Meridian campus. Pre-registration is recommended. RSVP at stlukesonline.org/stroke or call (208) 381-9000.

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May 2015

--------------------------------

HEALTHY MAGAZINE

MAY IS ALLERGY AWARENESS MONTH exam, skin prick testing, and breathing test (if needed). The allergy evaluation also includes an interview of the person’s lifestyle and recent activities to discover any pertinent allergy information. An allergist will do their best to recommend tips to minimize your exposure and an effective treatment plan will be discussed.

-------------------------------ADVISOR CLIENT CONTENT

WHAT ARE ALLERGY TESTS? ALLERGY SKIN PRICK TESTING

What to Expect From an Allergy Evaluation?

These are the most reliable and cost-effective tests for allergies, even more accurate than blood testing. This is a safe, minimally invasive, easily interpreted, in-office procedure. These tests can be performed in children as young as 6 months to 1 year. Testing can be performed on common allergens such as pollens, molds, dust mites, animal dander, insects, various foods and even medications such as penicillin. Allergy tests are NOT painful and there is NO bleeding. Allergy solutions (of a specific allergen or allergens), selected by the allergist, is introduced through an indention or “prick” on the surface of the skin. If you are allergic you will have a small local reaction. This reaction occurs because skin releases histamine forming a bump and redness. After approximately 1520 minutes, the reaction will be measured and recorded by the nurse.

THERE ARE APPROXIMATELY 50 WHEN SHOULD YOU SEE AN ALLERGIST? MILLION AMERICANS THAT HAVE An allergist should be seen in the following scenarios: ASTHMA, HAY FEVER OR OTHER ALLERGY-RELATED CONDITIONS. • Allergies are responsible for symptoms such as chronic sinus infections, nasal congestion, snoring ALLERGIC CONDITIONS CAN or mouth breathing. RANGE FROM MILD TO LIFE • Concern of hay fever or other similar allergy THREATENING REACTIONS. symptoms several months out of the year ALLERGY EVALUATIONS CAN • Reproducible, adverse reactions after eating certain foods. HELP IDENTIFY THE SPECIFIC • Dry and itchy skin (with or without hives). TRIGGERS OF YOUR ALLERGY • Concern or established diagnosis of drug allergy SYMPTOMS. AVOIDANCE OF e.g. penicillin. THE SPECIFIC ALLERGEN CAN • Over-the-counter medications or prescription HELP YOU LEAD A HAPPY AND medications from your regular doctor do not HEALTHY LIFE. control your allergy symptoms. WHAT ARE ALLERGISTS TRAINED TO EVALUATE AND TREAT?

An allergist/immunologist, often referred to as an allergist, is a physician specially trained to manage and treat allergies, asthma and immune system disorders. These include hay fever, food allergies, allergic asthma, allergic skin reactions, drug allergies, allergic sinusitis, recurrent infections, insect sting reactions, immunodeficiency and more. Allergist/immunologists who are listed as ABAI-certified or board-certified have passed the certifying examination of the American Board of Allergy and Immunology (ABAI).

28 HEALTHY IDAHO

• Use of over the counter medications for your allergies are causing adverse reactions e.g. drowsiness and fatigue.

ALLERGY PATCH TESTING

This is usually performed specifically for contact allergic dermatitis to identify if a lotion, cosmetic products, metal (e.g., jewelry), hair dye, medication or preservative is causing a delayed allergic reaction. With this testing, patches containing specific allergens are placed on the patient’s back for 72 hours, after which the skin is examined for any signs of rash or irritation at the patch site.

HERE ARE FEW TIPS TO PREPARE FOR YOUR VISIT: • Keep a symptom diary. • If you have previous medical records, bring them to your visit

• Previous established diagnosis of asthma or serious asthma symptoms like wheezing, coughing, shortness of breath, tightness of chest (especially at night). • Frequent asthma attacks in spite of being on asthma medication(s).

• You will be asked to refrain from antihistamines for 3-7 days prior to certain tests to yield reliable results. ABOUT THE AUTHOR

Dr. Neetu Talreja Dr. Neetu Talreja is a Board Certified Allergist/Immunologist with The Allergy Group in Boise and Meridian.

• Adverse reaction with insect stings.

WHAT HAPPENS DURING AN ALLERGY VISIT?

Your initial visit could last up to 1-2 hours. This visit will include detailed medical history, physical

The skin tests help the physician to recommend a personalized treatment plan for you. Occasionally physician may recommend a second phase of testing, using a higher concentration of allergen placed under the skin. In this test a small amount of the allergen solution is injected with a very fine needle directly under the skin.

Learn more from Dr. Talreja at www.theallergygroup.com or call 377-4000

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Allergy Season WRITTEN BY BONNIE SHELTON

Trees started blooming across the Treasure Valley several weeks earlier than normal this year, spelling trouble for allergy sufferers. Allergists say a warm February helped speed up early blooms along with patients coming in for proactive treatments. At the Allergy Group, in Boise, Dr. Neetu Talreja and her team complete a pollen count daily. A small tool gathers pollen samples from the air, then employees use a microscope to count the levels of different allergens. "Right now it's mostly the tree pollen," said Dr. Talreja. Their readings showed the pollen count was as high as 400 in late March - unusually high for that time of year. Pollen numbers that high usually don't appear until the end of April. Allergists say if you are allergic to pollen, washing your car during the spring and summer months can help provide some relief. They also recommend taking a shower before bed to rinse any pollen from your hair and skin. Developing new allergies isn't uncommon. As your immune system evolves, you can become

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sensitive to trees and grasses later in life. Over-the-counter antihistamines can help some people deal with their allergies. If your symptoms are severe or last for weeks on end, see a specialist who can pinpoint exactly what allergens are bothering you.

OTHER THINGS THAT CAN HELP: • Limit outdoor activities to the afternoon • Shut windows at home to keep pollen out • Use high-efficiency filters in your home furnace

May 2015

How nature refuels our mental capacity

a renewable

Serenity

Effortless Attention

What Works, What Doesn’t It isn’t just green things that captivate our attention effortlessly and have restorative effects. Meditation, sleep, fire and a number of other things work as well. As long as the activity doesn’t require vigilance and mental exertion, it probably has a restorative effect. This might leave some wondering if video games are a good way to rest that directed attention. Though it is true that video games can provide a degree of escape from life, Sullivan says, they actually put huge demands on attention. In fact, research suggests that video games may worsen our ability to pay attention, he says.

30 HEALTHY IDAHO

M Healthy-Idaho.com

here comes a point when a person simply cannot focus anymore, when eyes glaze over, when thinking is just too great a burden. It’s like a car that’s run out of gas; we’ve run out of whatever strength powered us before. Though mental exhaustion will certainly never be erased, behavioral scientists have nailed down certain behaviors that both drain our attentional capacity, and restore it. As the research progresses, it becomes more and more clear that exposure to nature is good for more than just recreation; it is vital for anyone who desires a vibrant mental capacity.

WHY PAY ATTENTION TO AN ARTICLE ABOUT PAYING ATTENTION? “Everything we care about in this world depends on our capacity to pay attention,” says Dr. William Sullivan of the University of Illinois, who studies how environments influence health and wellbeing. Relationships, work, parenting, education and a million other things demand focus for a successful outcome, but our focus is finite. For example, after a long day at work, you come home and your spouse wants to talk about something important. You just don’t have the mental energy to listen effectively, your spouse gets angry, feels hurt, etc. Clearly, when we run out of focus, bad things happen. According to Sullivan, when we wear out our capacity to focus attention we are more likely to:

• • • •

JUMP TO CONCLUSIONS MISS SOCIAL CUES BE IMPULSIVE BE IRRITATED

“When we are mentally fatigued, we are not our best selves,” he says.

RESTORING MENTAL ENERGY Sullivan conducts research on how our environment affects our ability to pay attention, and his work contributes to a substantial body of existing work that has a clear consensus: exposure to nature restores our capacity to focus. But how? To understand the mental benefits of nature, one must understand that there are two ways to pay attention:

1. FOCUSED OR DIRECTED ATTENTION This is the kind of attention you need for single activities, like researching something, typing a paper, building something, etc. For these activities, you choose to exert mental capacity to perform a task, and by doing so, you also choose to exclude outside factors like people, sights and sounds. You also exclude internal thoughts that don’t relate immediately to the task at hand. It is this kind of attention that gets fatigued with overuse.

2. EFFORTLESS ATTENTION Try to recall the last time you looked at a crackling fire, forest or waterfall. They most likely captured your attention without any exertion on your part. Humans by nature are drawn to these things and many other natural occurrences, and sometimes we even spend hours observing. Exposing ourselves to something that absorbs our effortless attention (type 2), is essential for restoring focused attention. Nature has the power to grab our attention and maintain it, giving our focus an opportunity to relax and rebuild. “Directed attention fatigues people through overuse,” explains Stephen Kaplan, an influential attention researcher. “If you can find an environment where the attention is automatic, you allow directed attention to rest.”

MIND

The world we’ve created places too much demand for the first kind of attention, according to Sullivan. We become fatigued quickly, even before our work day is over. And after work, there are subways, billboards, crowds and more demands for mental attention. There is little rest, until we find a restorative place. For those dubious of claims akin to “nature heals,” take comfort that this particular field of research is quite rich. A host of studies support the claims that exposure to nature drastically improves one’s ability to focus. For example, researchers from the University of Michigan had study participants perform a cognitive task with numbers, after which the participants went on a walk and were retested. Half of the participants walked in green areas, such as gardens, and half walked in the city. The nature walker’s scores improved significantly, and the city walker’s scores did not. Dutch researchers examined the medical records of more than 345,000 people, and found that those living near a green space had a significantly reduced risk of anxiety and depression.

SO WHAT DO YOU DO? Exerting focused attention for too long can very literally make us worse employees, spouses and humans. In fact, depleted focus is what many people will call “stress.” The key is to recognize our finite capacity for focused attention, and to recognize mental fatigue in ourselves. Regular breaks from our daily tasks to talk a walk in the park, or even look out the window, can do wonders for our productivity. “It is not unlike a muscle that gets a break from lifting,” Sullivan says. Bear in mind that regularity is key. Some live for vacation days, and some vacation activities do indeed have a restorative effect, but mental fatigue will set in again your first day back at work. You don’t have to go to Yosemite every week. Finding some source of effortless attention every day, even if it is a bonsai tree in your office, will make you feel more cooperative, more capable of listening and more in control of your behavior. Sources: psmag.com, apa.org, pss.sagepub.com

WRITTEN BY MICHAEL RICHARDSON

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May 2015

Serenity

32 HEALTHY IDAHO

FENG SHUI

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HOW ORDER and ORGANIZATION AFFECT OUR HEALTH

ook around. Take in your space. Do you see order or disorder? Feng Shui (pronounced "fung shway"), is the art of order – the proper use of space. It’s a Chinese discipline that teaches us how to enhance our life energy (called ‘chi’), and is largely based on our space allocation and arrangement. In other words, your decorating style impacts multiple aspects of your life. If your office or home environment borders on ordered chaos or randomly placed furniture and stacks of stuff, it’s a good bet your finances and family, your health and emotional well-being, are just as chaotic. “Everyone knows that when you don't have your health, it seems like everything else is out of balance,” writes Karen Rauch Carter, feng shui consultant and author of the best-selling book ‘Move Your Stuff, Change Your Life.’

SQUARES AND FLAT STUFF: Squares and flat items exude the energetic movement that works well in this area, so let's say a flat, square, stone coffee table would be about perfect! Mix and match with these shapes to get what feels right for you.

RELIGIOUS OBJECTS: Some people like having a reminder of the higher forces of the universe around and the center is one of the better places to put them. The religious style or symbolism doesn't matter—the intention behind it does. If the symbol is made of stone, so much the better.

6 FENG SHUI TIPS

These suggestions will help you start incorporating feng shui into your home, office, and life.

“The center, or heart, of your home is such a special place. It holds your physical energies. Some homes feel like there is no heart, and it usually shows in the people who live there,” observes Carter.

1. A cluttered and messy environment keeps energy from flowing properly. Start off by cleaning your home or office and getting rid of anything that is no longer useful.

There are things you can add to your home to help it have heart. Carter suggests adding the following components:

2. If anything is in need of repair, simply fix it or throw it away.

EARTH: The earth elements reign supreme in the home, so feel free to load it up. A live plant that is growing in some fresh soil can really improve your energies for health and balance. I also like using a plant because it actually needs attention and nurturing. If you nurture the plant, the universe will repay you in kind.

YELLOWS AND EARTH TONES: Sometimes all it takes is a simple shift in color to bring about a dramatic shift in energy. Adding yellows and even more bland earth tones to your health and balance zone can improve your health ch'i. Try a pot of fresh yellow mums in a pot of real earth.

LAUGHTER: Laughter is the best medicine. Add something that tickles your funny bone in the center of your space to hold a light-hearted energy for your health.

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W R I T T E N B Y H E AT H E R H O O K E - S O U L E

3. Take care of the little things that have been piling up such as bills and letters. Doing this allows you to start with a clean slate and helps you gain a renewed sense of clarity. 4. Use plants in your environment as well, and keep them healthy, well-fed and watered. Plants with round leaves are preferable to other varieties. 5. Drafts should also be cut off as they can carry away money and cause health problems. 6. Avoid excessive overhead light and keep sharp-cornered objects to a minimum.

May 2015

Serenity

Smartphone Separation Anxiety

A NEW STUDY CONFIRMS THIS IS A REAL THING In the modern world, millions of people own smartphones. A smartphone not only takes phone calls and text messages, but it also has capabilities for email, GPS, and a myriad of other functions. As such, people have developed quite a dependence on the devices, and a new study shows just how far this dependence goes. A study from the University of Missouri found that when frequent smartphone users had their phones taken away from them, they experienced separation anxiety, and performed more poorly on tasks testing their mental capacity. The effects of separation from their smartphones were not just mental, researchers discovered, but physical as well. When study subjects were able to hear their phones ringing in another room but were unable to answer them, they experienced an increase in blood

Yep.

WRITTEN BY CAITLIN SCHILLE pressure and heart rate. This exercise also caused study subjects to experience general feelings of anxiety and unrest. Russell Clayton, a doctoral student at the University of Missouri and the lead author of this study, explains how this separation anxiety occurs. “The results from our study suggest that [smartphones] are capable of becoming an extension of ourselves such that when we are separated, we experience a lessening of ‘self’ and a negative physiological state,” he said. While smartphones offer great convenience and entertainment, they also come with potential detriments. They’ve been blamed for everything from cancer to car accidents to social dysfunction. As this latest study shows, we should take our phones seriously, and understand how influential they can be in our lives. Sources: newsweek.com, nsc.org

The Test.

Smartphone Addiction. MAYBE YOU'RE ADDICTED, OR PERHAPS YOU KNOW SOMEONE WHO IS. YOU PROBABLY ALREADY KNOW THE SYMPTOMS – • Feeling anxious whenever you do not have your phone in your physical possession. • Constantly checking the phone for new texts, coupled with the compulsion to respond immediately. • Did you feel that? Your phone just vibrated, and you felt it. Yet looking at the phone, you realize it's a false alarm. Phantom cellphone vibration syndrome is real, and it's a symptom of addiction. • You're not listening. In fact, you have no idea what the person in front of you is talking about. Why? Because you keep checking your Facebook page, tweets and texts.

Try leaving the phone at home. Yep, this is the real deal—graduation day. Spend a day without technology at

• Failing in School. Poor grades can often be blamed on using the smartphone in classes. There are apps that block social media, which may help.

your fingertips. You may need to do this in small doses, starting off with an hour or two and then

• Running to the store for 30 minutes and halfway there you realize you forgot your phone and you MUST turn around to get it.

progressing—gasp—to a whole day. Believe it or not, you can do it and the world will not come

If checking and rechecking your phone comes as naturally to you as breathing, or if you feel anxious or restless any time your phone is not on or near you, you may have a technology addiction.

to an end.

Source: psychologytoday.com

34 HEALTHY IDAHO

Healthy-Idaho.com

Serenity “Being married makes people happier and more satisfied with their lives than those who remain single – particularly during the most stressful periods, like midlife crises.”

Marriage is Good For You

WRITTEN BY ANGELA SILVA

It Causes Happiness

he results are in: married people are happier than single people. But which came first, the marriage or the happiness?

A new study wanted to find an answer to that question. Several studies have looked at the effects of marriage on happiness and life satisfaction, but critics have claimed there are flaws or basic bias in the research. •

•

First, they claim that happier people are more likely to marry than less happy people, and that marriage itself doesn’t cause happiness. Second, they argue that the benefits of marriage aren’t lasting and the studies don’t accurately portray couples in all stages of life.

The National Bureau of Economic Research wanted to know the truth, so they controlled for pre-marital happiness. And guess what they discovered? Being married makes people happier and more satisfied with their lives than those who remain single – particularly during the most stressful periods, like midlife crises.

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The last part of the findings are, perhaps, the most important.

have a shared load and shared friendship,” Helliwell said.

The benefits of marriage are most important during stressful periods of life.

But, there is more. Those who were married were not the only ones who reported higher levels of happiness. Living with a romantic partner, regardless of legal marital status, was the true predictor of happiness. Friendship seems to be the underlying factor in the whole study, as those surveyed who reported their spouse or partner as their best friend also reported being twice as happy and satisfied compared to others.

According to the Nobel-prize winning economist Gary Becker, the marriage dynamic has drastically shifted over the past century, evolving from women looking for men to provide, and men looking for women to run a household. This stereotype has evolved into more equally-contributing partners looking for companionship. John Helliwell of the Vancouver School of Economics explains that this deeper friendship shared between spouses is especially important during middle age where many people report diminished life satisfaction. “The biggest benefits come in highstress environments, and people who are married can handle midlife stress better than those who aren’t because they

“Maybe what is really important is friendship, and to never forget that in the push and pull of daily life,” Helliwell said. Regardless of your own life situation, everyone has the ability to increase their happiness and life satisfaction by developing and nurturing long-lasting, committed friendships and relationships. Overcoming the difficulties of life and finding enjoyment may just be a matter of finding someone to share the ride with. Source: The National Bureau of Economic Research

May 2015

Serenity

Should You Travel Internationally

Summer? This

WRI T T E N B Y J E N N A KOF ORD

chool is finished, work gives you a vacation, and summer is around the corner. A trip to visit grandpa and grandma is in the works, but deep down a wandering spirit is stirring. Something is telling you to get out of the country, to really have a trip, but doubts linger. International travel takes planning, commitment, energy and a few risks, but hardly ever ends in regret. Here’s why. KNOWLEDGE Visiting an international country opens up a new path for growth and learning. Plan a trip to a museum, a national landmark, or a historical site to gain more knowledge about other parts of the world. Earth is a vast expanse of history in the making, and wandering around its corners improves perspective like little else can.

36 HEALTHY IDAHO

C U LT U R E The new languages, foods, and customs may seem unfamiliar throughout your trip, but when you immerse yourself in another culture, your trip becomes a journey. As you mingle with people in a foreign land, you’ll find characters and beliefs that form a rich tapestry wonderful to behold. Try uncommon food and meet as many people as you can. If it is true that “life begins outside of your comfort zone,” as the popular quote says, international travel is an excellent path to a more vibrant life. OPPORTUNITIES International travel can be about so much more than taking pictures. Some build schools or homes on charity trips overseas, while others interact with kangaroos and koala bears in Australia. Many find that traveling to perform some act of service is

the best way to go. Approaching travel in this way leads to real international connections, and true fulfillment. Take a chance this summer to do something you’ve never done before and go somewhere you’ve never gone. Prove to yourself that you’re not scared of the unfamiliar or of new things. Move away from the comfortable and immerse yourself in new traditions, landmarks, and cultures. Take photos, record your thoughts and impressions, and bring friends and family with you on your international summer journey. You’ll gain great knowledge from the diverse cultures and add to your life experiences. If not now, when? Sources: U.S. News Travel, National Geographic Travel, Fodors.com

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Dan Breckwoldt / Shutterstock.com

International Cities/Countries Worth Visiting

Sydney If you’re going to travel internationally, go big or go home. Sydney, Australia is far ahead of any American time zone, but you’ll hardly notice when you lose track of time as you visit the Sydney Opera House, Sydney Harbour Bridge, and Royal Botanic Gardens. There’s plenty of sand and surf, restaurants, and shopping experiences as well.

Switzerland Ireland Though often overlooked, Ireland is a stellar location. The lush greenery invites visitors to explore the country, including its castles, museums, and cottages. This vacation destination will provide a more relaxing experience with the endless beauty of its rolling scenic hills.

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You can find Europe’s highest altitude railway station in Switzerland and take a 50-minute ride to the top of the third highest peak in the Bernese Alps. After exploring nature, stop by any metropolis or town for the world’s finest chocolate. Visit the city of Gruyeres for contemporary art like you’ve never seen.

May 2015

A G R N O I

HE A

Serenity

Good Smells Are Good For You

a ro

t it c a n ’t

What

Notice a common theme?

a py

, o d can actually

SMELL

CAN TRIGGER MEMORIES, INFLUENCE OUR DATING CHOICES AND AFFECT OUR ATTITUDES. OUR NOSES ARE IMPORTANT, AND THEY CAN EVEN INFLUENCE OUR PHYSICAL AND MENTAL STATE, ACCORDING TO SOME RESEARCH. MANY RAVE ABOUT AROMATHERAPY, WHICH IS THE USE OF OILS EXTRACTED FROM PLANTS TO INFLUENCE PHYSICAL AND PSYCHOLOGICAL HEALTH. BUT FOR THOSE NEW TO THIS “SMELL TO FEEL WELL” THING, IT’S CONFUSING TO KNOW WHAT’S TRUE AND WHAT’S NOT, AND WHICH SCENTS ACTUALLY HAVE VALUE.

38 HEALTHY IDAHO

Other research published in the journal Pain suggests that any smell you find pleasant can be of assistance. In one study, subjects were exposed to painful levels of heat along with certain odors. Pleasant odors improved mood and decreased pain levels, while unpleasant odors did the opposite. In another study, it was found that when people in a shopping center were exposed to pleasant smells, they were more likely to help a stranger.

d n a

First of all, this is not a new trend. The Chinese have been burning incense for millennia, and Romans used plant-based compounds for scents in their baths. As the business of essential oils, as they are called, has grown, some amazing claims are being made. Some purported effects of inhaling aromas: •

Sandalwood: Relaxes and sedates, good for treating anxiety, depression and insomnia.

•

Rosemary: Clears the mind, stimulates memory.

•

Lavender: Uplifting, good for reducing stress and anxiety.

•

Sweet marjoram: Calming and sedating, helpful for anxiety and irritability.

•

Clary sage: Uplifting and relaxing, helpful in relieving depression and anxiety.

Reduction in anxiety is the most often cited benefit of aromatherapy. But do these claims actually carry any weight? Rachel Herz, an expert on the psychology of smell at Brown University, sorted through hundreds of research articles related to scent, aroma and fragrance, trying to find the scientific backing for the claims related to aromatherapy and wellbeing. Here are some of the things she found.

Note: Bear in mind that these

oils have other benefits when applied topically, and some have benefits when ingested. This list only includes effects as an aroma.

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AROMATHERAPY EFFECTS SUPPORTED BY SCIENCE

Be Wary About Claims

LAVENDER Increased speed in math computations, increased relaxation, decreased anxiety. -International Journal of Neuroscience

Decreased negative mood during a stressful situation. -Perceptual and Motor Skills

PEPPERMINT Male and female athletic college students put peppermint on their upper lips, and experienced enhanced physical performance, including a faster 400m dash, and generating more push-ups. -Journal of Sport & Exercise Psychology

Study participants who used lavender aromatherapy increased slow-wave sleep and reported higher vigor upon awakening.

Peppermint was shown to improve performance on difficult cognitive tasks.

-Chronobiology International

-Neuroscience Letters

Aromatherapy using a blend of lavender (main ingredient), roman chamomile and neroli was used on intensive care patients, and these patients exerpienced reduced anxiety and better sleep quality compared to those who didn’t receive aromatherapy.

Peppermint odor reduced perceived workload and effort, and increased self-evaluated energy levels. -International Sports Journal

EUCALYPTUS OIL Eucalyptus oil is often cineole-based, and cineole has various medicinal qualities. Cineole odor has been associated with increased reaction time.

Increased speed in math computations, increased relaxation, decreased anxiety.

-Chemical Senses

-International Journal of Neuroscience

This oil has been the subject of much study for inhalation, to combat sinus issues and bacterial infections in the upper respiratory tract. It is accepted by many as a reliable decongestant.

Enhances memory performance, and may increase alertness. (Same study showed that lavender might actually decrease working memory and impair reaction time.)

But other avenues besides the blood stream may come in to play. In other studies, participants were exposed to different odors that they could not smell (preventing a psychological effect), and yet physiological changes occurred anyway. Research suggests that what someone expects to happen from exposure to an odor or fragrance influences what actually happens, which supports the idea that aromatherapy’s benefits are psychological. Our associations with certain odors play a large role in how that odor affects us.

-Evidence-Based Complementary and Alternative Medicine

ROSEMARY

Much aromatherapy research contradicts other studies— the science is still young. Researchers still aren’t sure if the aromas are actually interacting with the body in a pharmacological way, or if the effects are just psychological. In many of the studies, the effects were seen immediately, which means that the mechanism didn’t happen through the bloodstream, because it takes about 20 minutes for chemical circulation and the crossing of the blood-brain barrier.

In the end, what we smell does affect our mood and even our actions, so surround yourself with pleasant odors.

-University of Maryland Medical Center

-International Journal of Neuroscience

GINGER OIL OF ORANGE Women undergoing a stressful procedure while exposed to this aroma experienced decreased anxiety, improved mood, increased calmness.

Hundreds of patients with postoperative nausea were given aromatherapy with ginger, and they experienced significantly reduced nausea compared to those who did not receive aromatherapy. -Anesthesia & Analgesia

-Physiology & Behavior

Source: www.rachelherz.com/uploads/Aromatherapy_2009.pdf

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May 2015

SCIE N

WELLNESS

S A YS E C

Every day new research makes claims and draws connections. Hereâ&#x20AC;&#x2122;s how to separate the trustworthy from the junk. WRITTEN BY ANGELA SILVA

40 HEALTHY IDAHO

Healthy-Idaho.com

FLIP ON THE NEWS AND YOU WON’T HAVE TO WAIT LONG TO HEAR: “A new study found that [insert scientific finding in layman’s terms here].” And it’s science, so it must be true, right? Wrong. Experimentation and the reporting of scientific findings can be manipulated in several ways to either help promote or debunk a theory or belief. Knowledge is power, and understanding is power. The ability to properly discern and decide what to believe for yourself regardless of what someone else is telling you will make you a responsible steward of your life and the happenings around you.

EVERY MEASUREMENT HAS ERRORS No matter how well-designed and careful an experiment was done, there will always be some error in measurements. For example, if you measure the height of all of the 30-year-old men in one city, and get an average, and then measure the height of all the 30-year-old men in a neighboring city and get an average, the results will likely be close, but not exactly the same. Errors are okay and expected as long as they are accounted for and understood. What’s important is asking how much error there was and how it was accounted for.

When you are faced with scientific findings, there are a few things to keep in mind to help you know whether the study and results are valid, or if you should take a better look into the findings.

BIGGER IS BETTER A well-designed experiment uses the largest possible sample size. The more subjects or people included in a study, the more likely the results accurately portray the population. For example, if a study claimed to show the relationship between mental health and cat ownership, but only sampled a specific age group of adults, the results may not be accurate to apply to the entire population. Having a large sample size that includes subjects from all possible backgrounds will paint a better picture of reality.

DEDUCTION VS. INDUCTION BE WARY OF THE WORD “CAUSE” As you read the following example, try to pick out the error. “As temperature increases, the amount of fish in a lake decrease, therefore warm weather causes fish to die.” Now, consider: “Warm weather encourages recreation, and fishermen are catching more fish. When more fishing is done, then the fish population in the lake decreases.” The point? Beware when a finding claims that one factor “causes” another, because proving causation is very risky and difficult. Some factors may correlate, but there could always be a third “lurking” variable that hasn’t been considered or reported, as in the fish example. Or the correlation could be just a coincidence.

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BIAS BEWARE Political or personal agendas can sometimes precede scientific experiments or studies. A desired outcome may cause the researchers to cease looking for other alternatives or to improperly criticize their own efforts. For example, the food industry often hires their own researchers to conduct nutrition studies, and the findings nearly always shed positive light on the companies funding the research. A study in PLoS Medicine showed that in research examining the relationship of sugary beverages and weight gain, researchers were five times more likely to conclude that sugary drinks don’t cause obesity if the research was funded by the industry. Researchers also work for money and want to be published. Find several studies conducted by independent groups to better understand a specific experiment.

Similar to the problems with sample size, be careful not to apply the results to a population outside of the study population. This is often done through deductive and inductive reasoning. Deductive reasoning applies a generalized statement to a smaller group. For example, “All cats have whiskers. Fido is a cat, therefore Fido has whiskers.” This logic works because both hypotheses are true: cats do have whiskers, and Fido is a cat. Sometimes, however, the logic may just be untrue. For example, “Children love to play outside. John is a child, therefore John loves to play outside.” This conclusion may be false and may not apply to all children. Inductive reasoning is just the opposite, when we generalize an entire population based on individual observations. For example, “Fido is a cat, Fido has whiskers, therefore all cats have whiskers.” Makes sense. But the other example, “John likes to play outside, John is a child, therefore all children like to play outside” is not accurate. When you are faced with scientific findings, check that the study included a large sample size and that the findings are not being inaccurately applied to a larger or smaller population.

May 2015

WELLNESS

IS SE EK IN

IDE L I NE S

GU RY

THE M W EA HO T

T RY S U

E THE NEW

E I D

W R I T T E N B Y M I C HAE L R I C H A R D S O N

very five years, the federal government is supposed to come out with updated dietary guidelines for Americans. These guidelines serve as part of the foundation for things like nutrition education programs, school lunch policies and government food assistance. They are supposed to provide authoritative, scientifically sound nutrition advice to all Americans over the age of two. But for the last three decades and beyond, the food industry has seen these recommendations as threatening to its business, and therefore has exerted its heavy lobbying and financial arms to pressure for wording changes, modifications and general vagueness in official Dietary Recommendations. The meat industry especially is at it again with renewed vigor this year, as a federal committee of nutrition experts has recommended new dietary guidelines that advise people to eat less red and processed meat. As the meat industry floods media outlets and lawmakers with various lobbying and PR tactics, many may wonder who and what to believe, and which dietary advice to follow.

42 HEALTHY IDAHO

Federal nutrition experts are creating new dietary guidelines for our nation, one of which is to eat less red and processed meat. The meat industry is going nuts about this, but rest assured, the science is sound.

How Dietary Guidelines Are Established The US Department of Health and Human Services (HHS), along with the US Department of Agriculture (USDA), are charged by law with creating updated dietary guidelines every five years. These two departments appoint what is called the Dietary Guidelines Advisory Committee (DGAC), made up of â&#x20AC;&#x153;nationally recognized experts in the field of nutrition and health,â&#x20AC;? to review the current science and medical findings. The DGAC then presents recommendations for approval of the HHS and USDA secretaries. From there, final recommendations are formed and implemented. The period for written comments to the DGAC report endS May 8, 2015, and from there the HHS and USDA will finalize the official Dietary Recommendations.

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WHAT’S AT STAKE (STEAK?)

THE PRESSURE

The livestock and meat processing industries are faced with the harsh truth that Americans are eating less red meat than they have in decades. In the face of this challenge, the industry is fighting further decline any way it can.

The DGAC recently presented the HHS and USDA secretaries with recommendations, and the guidelines are now in the middle of a raging torrent of debate.

The industry won past battles involving federal nutrition guidelines. Their biggest victory perhaps came in 2000, when the finalized guidelines ended up recommending 4-9 ounces of meat a day, an increase over previous Dietary Guidelines. But since then federal nutrition experts have started to sideline meat. In 2005 the guidelines melded meat with other sources of protein instead of leaving it as its own category, and the 2010 guidelines followed the same tune.

WHY DOES THE MEAT INDUSTRY CARE? Because these guidelines influence consumer choices, government food programs and school nutrition guidelines, a.k.a. millions if not billions of dollars. The American public should understand that the food industry, including the meat industry, employs certain tactics when faced with laws or new federal guidelines that threaten their profits, as evidenced by their behavior over the last 30 years. First, they try to debunk any science that suggests their foods are unhealthy. Every year the meat industry spends millions on research that is meant to find the health benefits of eating meat, which research is then promoted to contest opposing research. In addition, they want to promote the idea that the government shouldn’t interfere with our personal lives. They’ll throw out terms like “nanny state” to spread the idea that we don’t need the government to tell us what to eat. But in the end, this is simply to protect their business, not American wellbeing. In fact, their arguments against big government nosing into our lives is quite hypocritical, as the meat industry is the beneficiary of hefty government subsidy.

The meat industry went nuts over these new recommendations to eat less red and processed meat. They rallied their lobbyists and have already launched a salvo. Their main arguments are that lean meats can be part of a healthy diet and that the DGAC didn’t acknowledge this. The unspoken complaint is that the new recommendations will hurt the industry profits. The North American Meat Institute (NAMI) started a petition in protest, which included some absurd language. “Hot dog, sausage, bacon and salami lovers throughout the land stand together as Americans in favor of a balanced diet that includes meat and poultry of all kinds,” they wrote. “We stand together as people who value personal choice and reject taxes on foods that elite academics deem unhealthy.” National Pork Producers Council President Howard Hill slammed the DGAC recommendations as being “more interested in addressing what’s trendy among foodies than providing science-based advice.” The National Cattlemen’s Beef Association released a statement saying that the report “disregards the positive role of lean meat” in diets. A letter from 30 senators to the heads of the USDA and HHS questions the science behind the recommendations, and calls for an expansion on the comment period before anything is finalized. These senators might be worried about jobs in their state, or might actually not agree with the DGAC findings, but other influences might be at play. According to political money tracking website OpenSecrets.org, the meat-processing and livestock industries donated more than $5 million to members of Congress in the last election cycle. At least nine of the thirty senators who signed the above letter received donations from the National Cattlemen’s Beef Association. Others received donations from the American Meat Institute and the North American Meat Association. Regardless, industry and political pressure did result in an extension on the comment period, which originally ended April 8th, but now ends May 8th.

DO THE MEAT INDUSTRY ARGUMENTS CARRY WEIGHT? It is safe to assume that the meat industry isn’t actually too concerned about the civil liberty of “personal choice.” They’d like to save their industry, which is natural, but they are probably worse at giving nutrition advice than the so-called “elite academics” they are quick to criticize. In fact, the DGAC was made up of leading nutrition experts from more than ten top universities, including Harvard, Cornell, Baylor and Yale. The Union of Concerned Scientists (UCS) is an organization that promotes the expertise of the scientific community to make policy changes and raise awareness. They support the DGAC recommendations, saying that “their conclusions represent scientific consensus.” There is nothing scientifically flawed behind the recommendation to eat less red and processed meat, despite the complaints of the industry. True, red meat has been one of those ping-ponged foods to a certain extent, with some people saying eat it and others saying the opposite. But a host of trusted studies do in fact say that diets lower in red meat are better for you. For example, research published in 2012 from the Harvard School of Public Health found that higher red meat consumption is associated with a significantly increased risk of premature death in general, cardiovascular death and cancer death. This study observed 37,698 men for 22 years and more than 80,000 women for 28 years. This is an excellent sample size. The same study showed that higher consumption of processed meats presented an even greater risk. “This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death,” said senior author Frank Hu. “On the other hand, choosing more healthful sources of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.” Red meat consumption has also been linked to type 2 diabetes, coronary heart disease and stroke. But this doesn’t make red meat evil, and the DGAC scientists never said it was. The report says on page four that “lean meats can be part of a healthy dietary pattern.” Nevertheless, and much to the dismay of nutrition experts, it looks like the meat industry pressure will in fact influence the final USDA and HHS recommendations. Agriculture Secretary Tom Vilsack, who has received loads of pressure from lobbyists, senators and meat industry leaders, has already said that he would be surprised if meat recommendations were “fundamentally different than what they were in previous guidelines.” One can only hope that science wins out over politics and PR. Just remember that in past policy battles, it often hasn’t.

Sources: opensecrets.org, Harvard.edu, nationaljournal.com, Columbian.com

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May 2015

WELLNESS

May is stroke awareness month

Stroke A Firsthand Account

HOW AN UNEXPECTED STROKE TOOK NEARLY EVERYTHING FROM ME, AND HOW PERSEVERANCE AND POSITIVE ATTITUDE GOT IT BACK New Year’s Eve 2012 started out as a fairly typical evening. Thankfully, I was surrounded by my family at my mother’s home in Wyoming. My three sisters and their families all shared dinner together and then settled in for the evening and watched a movie. I headed for bed after ringing in the New Year and was in the bathroom when I realized I was unable to turn the light switch off because my mind didn’t register where on the wall the switch was. Confused and disoriented, I left the light on. I returned

44 HEALTHY IDAHO

to bed thinking I would simply “sleep off” whatever was the sense of my confusion. This was definitely not the case. Laying in bed, I drifted in and out of consciousness, coming to the realization that the entire right side of my body was paralyzed. I am usually an early riser, so when I was not up by 8:00 am my sisters came to check on me. What they found when they opened the door terrified them. I was laying there barely conscious and a mere shadow of the outgoing sister they loved so much, totally helpless and unable to utter a single word. After being taken to the hospital in Lander, Wyoming where they stabilized me, I was Life-Flighted to the University of Utah. I spent one week in the Intensive Care Unit, followed by three days in Acute Care, and four weeks in the Rehabilitation Department for a grand total of six weeks. The stroke took away much of my memory and my ability to speak, and robbed me of simple skills I had learned as a child. I knew I had a long road ahead of me, but I was determined. I had the incredible support of family and friends, and an amazing team of doctors, nurses and therapists. But I knew that I had to rise to the occasion and persevere. It has been 29 months since my stroke and each day has been filled with

triumphs as well as challenges. My biggest challenge has been speech therapy. In the Intensive Care Unit, I was only able to say my niece’s name Naomi. She and my nephew Jack helped me regain my memory by gathering pictures of family members and attaching them to a poster board. This helped me match names with faces on my “memory board.” Losing memory is very scary. It was as if someone had taken a magic eraser and with one fell swoop totally erased any recall I once had. I had to relearn simple things again like basic math and tying my shoes. My stroke caught me totally off guard, and now I am very passionate about spreading the word about stroke education and awareness. I have been fortunate to volunteer for the American Heart and Stroke Association where I participate in events like Go Red For Women and their annual 5K walk/run. Participating in these events has been very rewarding and therapeutic.

ABOUT THE AUTHOR

Amy Steinbrech Amy is a public relations practitioner living life to its fullest. To read more about Amy’s story visit: amystrokesurvivor.wordpress.com.

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{

3 KEYS TO

The Facts Stroke is the fourth-leading killer of Americans, and a leading cause of adult disability.

SUCCESS FOR STROKE VICTIMS

Amy Steinbrech

The most common symptoms of stroke can be remembered by the acronym FAST:

F = FACE: Is one side of the face drooping down? A = ARM: Can the person raise both arms, or is one arm weak? S = SPEECH: Is speech slurred or confusing?

It really helps to have a strong support network. My mom and three sisters were my biggest cheerleaders and I can’t imagine going through my stroke recovery without them. It is so important to surround yourself with only positive people—no “Debby Downers” allowed in my support network.

T = TIME: Time is critical!! Call 9-1-1 immediately! Time Lost = Brain Lost.

3 1

Misconceptions About Stroke From Steven Edgley, M.D., Director of Stroke Rehabilitation at the University of Utah

MYTH: Stroke only effects the very old.

Fact: About 33% of stroke patients are under age 65 and 10% of stroke patients are under age 50. Stroke in the young affects more people than traumatic brain injury and spinal cord injury.

2 MYTH: There is nothing you can do to prevent a stroke.

Fact: In the past strokes have been viewed as a lighting strike, but there are things that can be done to prevent a stroke. By paying proper attention to cardiovascular risk factors such as hypertension, diet, exercise, and cholesterol the risk of strokes can be greatly prevented.

3 MYTH: After a stroke potential for recovery is poor.

Fact: There are many things that enhance stroke patients’ recovery, and also many things to reduce the risk of complications from stroke, to facilitate good function and a good quality of life.

It is important to set goals. In the rehabilitation unit I vividly remember a big whiteboard where the doctors and nurses could make notes and seeing “TBD/ To Be Determined” next to my release date. That was not going to cut it with my determined spirit, and although I was still very unsteady on my feet, I marched right up to that whiteboard and wrote my release date as January 31st. Although I was not released until February 8th, I still had a goal I was working towards. A positive attitude can truly work miracles. You have to believe in yourself.

Things You Can Start Doing TODAY To Prevent A Stroke

1. If you have high blood pressure, work with your doctor to get it under control. Many people do not realize they have high blood pressure, which usually produces no symptoms but is a major risk factor for heart disease and stroke. Managing your high blood pressure is the most important thing you can do to avoid stroke. 2. If you smoke, quit. 3. If you have diabetes, learn how to manage it. As with high blood pressure, diabetes usually causes no symptoms but it increases the chance of stroke. 4. If you are overweight, start maintaining a healthy diet and exercise regularly.

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Source: National Institute Of Neurological Disorders And Stroke

May 2015

46 HEALTHY IDAHO

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ity the commun to k c a b g in nteer, like giv nt reason to volunteer, lu o v to s n o any reas er importa th o n a Volunteer program is re There are m nsidered: rking. The o o c e tw presented by v e a n h l t ia o c yn or so ! that you ma your health

is good for g in r e e t n Volu

Join the FitOne Volunteer Team! Volunteer positions available race week between Wednesday, Sept. 23 and Saturday, Sept. 26. Volunteer registration now open at FitOneBoise.org.

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May 2015

“You’re coming to visit when?” Maybe this is a good time to mention our shorter ER wait times. Why rush to the ER only to wait around to be seen? Our Triage Express Service and board-certified physicians are here 24/7 to ensure better, faster care when you need it.

Text “ER” to 23000 for wait-time updates. westvalleyER.com 48 HEALTHY IDAHO

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