Healthy Idaho | March '13
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HEALTHY IDAHO MARCH 2013 1 FacebookcomHealthyIdaho
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HEALTHY IDAHO MAGAZINE
2 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
HEALTHY IDAHO MARCH 2013 3 FacebookcomHealthyIdaho
10 Urgent Care Locations | primaryhealthcom
Some things are better left not passed on to
the family For aches pains injuries and the flu
theres a Primary Health close by
Urgent Care | Family Practice | Occupational Health
stitches
allergies
sprains
skin rashes
flu
fevers
nausea
Home Sickness
coughs
and more
10 Urgent Care Locations | primaryhealthcom
Some things are better left not passed on to
the family For aches pains injuries and the flu
theres a Primary Health close by
Urgent Care | Family Practice | Occupational Health
stitches
allergies
sprains
skin rashes
flu
fevers
nausea
Home Sickness
coughs
and more
4 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless and patient-centered quality care across all St Lukersquos settings
Advisor Healthcaregtgt
BETTER TOGETHERBetter Coverage Better Care
David C Pate MD JD is president and CEO of St Lukersquos Health System based in Boise Idaho Dr Pate joined the System in 2009 He received his medical degree from Baylor Col-lege of Medicine in Houston and his law degree from the University of Houston Law Center Read his blog at httpdrpatestlukesblogsorg
ABOUT THE AUTHOR
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visit selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless patient-centered quality care across all St Lukersquos settingsThatrsquos St Lukersquos vision and Irsquom excited about a significant milestone in attainment of our vision and our ldquoTriple Aimrdquo of better health better care and lower cost
Wersquove got an innovative new partner in SelectHealth an insurance company based in Utah that shares our vision and our values and has pledged to work with us toward achieving those much-needed goals
SelectHealth a Salt Lake City-based not-for-profit health insurance company that serves more than 500000 members in Utah and southern Idaho is committed to helping its members stay healthy offering superior service and facilitating access to high-quality care We believe our new relationship will help us align incentives for participating health care providers and their patients and will help SelectHealth and its members achieve long-term improvements in health
Our new alliance combines St Lukersquos quality with SelectHealthrsquos core competencies and expertise in supporting an integrated health care delivery system and will be supported by BrightPath an extensive network of St Lukersquos physicians and facilities and independent physicians and facilities
Herersquos why this is so important The transformation of health care delivery calls for a completely different business model Many insurance models only reward and therefore health care providers have only focused on improving the health of people who are already sick Most efforts at wellness health promotion fitness screenings
and preventative services have been poorly reimbursed or not paid for at all under many health plans The current system promotes fragmentation of care and there is little incentive for providers and payors to spend the extra time and effort to work together to coordinate care ensure patients get the proper follow-up and try to prevent the use of unnecessary or low-value services
Thatrsquos where SelectHealth comes in St Lukersquos alliance with SelectHealth is built upon trust a commitment to collaboration and data sharing by having each party perform the services they are best suited to without duplicating those same services and by paying the insurance company for the services they deliver It is also focused on providing financial support to health care providers to invest in better health and to reward providers for eliminating low-value to no-value ser-vices according to evidence-based medicine
It will take time to implement the necessary changes and to achieve the benefits and savings we are striv-ing to return to SelectHealth members but we are making a start
This is a very exciting time for St Lukersquos Health System Just as we set out to do we are transforming health care Join me in the journey and keep up with developments via my blog Dr Patersquos Prescription for Change (httpdrpatestlukesblogsorg)
MEANS BETTER HEALTH BETTER CARE AND LOWER COST
Triple Aim
HEALTHY IDAHO MARCH 2013 5 FacebookcomHealthyIdaho
BETTER TOGETHER
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visiting selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
6 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
C hoose S o uthwe st
Passionate Patient Caregivers
HEALTHY IDAHO MARCH 2013 7 FacebookcomHealthyIdaho
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
Cho o se S o uthw est
Passionate Patient Caregivers
Advanced Therapy Care Speech Occupational amp Physical Therapy Services
Specializing in therapy services for Specializing in therapy services for children and adultschildren and adults
wwwadvancedtherapycarecom
No Waiting Lists Free Screenings Individual Therapy
We accept Insurance amp Medicaid
Cash Discounts
Therapy Preschool Handwriting Clinic Pragmatics Group
Meridian Mountain Home 1550 N Crestmont Dr Ste E 245 N 3rd E Meridian ID 83642 Mountain Home ID 83647 208-898-0988 208-587-8255
Improving the quality of life one patient at a time
VOLUME V 3
FITNESS12 WOMEN RUNNING WILD For the first time in history
women may be running more than men
SPRING INTO ACTION Here are three ways to help you get back on track and burn a quick 500 calories
CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
WELLNESS11 TRENDING IN NUTRITION There are fashion trends
hairstyle trends and yes there are even food trends So whats hot and whats not in 2013
HUMAN RATING Some people equate their value with their work with their bank account or with their appearance and this twisted measurement system is harming our health
EAT TO STAY YOUNG As oxidation browns an apple or rusts metal oxidation inside the human body causes wear and tear that contributes to aging heart disease cancer cataracts and many other disorders Learn about anti-oxidants
33
MADAME22 FEMAILMENTS The unfortunate truth is that when it
comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DYING TO BE THIN You may find it difficult to work toward a healthier relationship with your own body But you can learn to accept and appreciate yourself
BEAUTY BAFFLED Weve got 9 of your most embarrassing beauty questions mdash answered
42
0313IDAHO
reg
37Madame
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
FACEBOOKCOMHEALTHYIDAHO
TWITTERHEALTHYIDAHOMAG
FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
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ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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One-on-one training built the strong skills she needs to succeed in school
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I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 2: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/2.jpg)
2 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
HEALTHY IDAHO MARCH 2013 3 FacebookcomHealthyIdaho
10 Urgent Care Locations | primaryhealthcom
Some things are better left not passed on to
the family For aches pains injuries and the flu
theres a Primary Health close by
Urgent Care | Family Practice | Occupational Health
stitches
allergies
sprains
skin rashes
flu
fevers
nausea
Home Sickness
coughs
and more
10 Urgent Care Locations | primaryhealthcom
Some things are better left not passed on to
the family For aches pains injuries and the flu
theres a Primary Health close by
Urgent Care | Family Practice | Occupational Health
stitches
allergies
sprains
skin rashes
flu
fevers
nausea
Home Sickness
coughs
and more
4 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless and patient-centered quality care across all St Lukersquos settings
Advisor Healthcaregtgt
BETTER TOGETHERBetter Coverage Better Care
David C Pate MD JD is president and CEO of St Lukersquos Health System based in Boise Idaho Dr Pate joined the System in 2009 He received his medical degree from Baylor Col-lege of Medicine in Houston and his law degree from the University of Houston Law Center Read his blog at httpdrpatestlukesblogsorg
ABOUT THE AUTHOR
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visit selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless patient-centered quality care across all St Lukersquos settingsThatrsquos St Lukersquos vision and Irsquom excited about a significant milestone in attainment of our vision and our ldquoTriple Aimrdquo of better health better care and lower cost
Wersquove got an innovative new partner in SelectHealth an insurance company based in Utah that shares our vision and our values and has pledged to work with us toward achieving those much-needed goals
SelectHealth a Salt Lake City-based not-for-profit health insurance company that serves more than 500000 members in Utah and southern Idaho is committed to helping its members stay healthy offering superior service and facilitating access to high-quality care We believe our new relationship will help us align incentives for participating health care providers and their patients and will help SelectHealth and its members achieve long-term improvements in health
Our new alliance combines St Lukersquos quality with SelectHealthrsquos core competencies and expertise in supporting an integrated health care delivery system and will be supported by BrightPath an extensive network of St Lukersquos physicians and facilities and independent physicians and facilities
Herersquos why this is so important The transformation of health care delivery calls for a completely different business model Many insurance models only reward and therefore health care providers have only focused on improving the health of people who are already sick Most efforts at wellness health promotion fitness screenings
and preventative services have been poorly reimbursed or not paid for at all under many health plans The current system promotes fragmentation of care and there is little incentive for providers and payors to spend the extra time and effort to work together to coordinate care ensure patients get the proper follow-up and try to prevent the use of unnecessary or low-value services
Thatrsquos where SelectHealth comes in St Lukersquos alliance with SelectHealth is built upon trust a commitment to collaboration and data sharing by having each party perform the services they are best suited to without duplicating those same services and by paying the insurance company for the services they deliver It is also focused on providing financial support to health care providers to invest in better health and to reward providers for eliminating low-value to no-value ser-vices according to evidence-based medicine
It will take time to implement the necessary changes and to achieve the benefits and savings we are striv-ing to return to SelectHealth members but we are making a start
This is a very exciting time for St Lukersquos Health System Just as we set out to do we are transforming health care Join me in the journey and keep up with developments via my blog Dr Patersquos Prescription for Change (httpdrpatestlukesblogsorg)
MEANS BETTER HEALTH BETTER CARE AND LOWER COST
Triple Aim
HEALTHY IDAHO MARCH 2013 5 FacebookcomHealthyIdaho
BETTER TOGETHER
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visiting selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
6 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
C hoose S o uthwe st
Passionate Patient Caregivers
HEALTHY IDAHO MARCH 2013 7 FacebookcomHealthyIdaho
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
Cho o se S o uthw est
Passionate Patient Caregivers
Advanced Therapy Care Speech Occupational amp Physical Therapy Services
Specializing in therapy services for Specializing in therapy services for children and adultschildren and adults
wwwadvancedtherapycarecom
No Waiting Lists Free Screenings Individual Therapy
We accept Insurance amp Medicaid
Cash Discounts
Therapy Preschool Handwriting Clinic Pragmatics Group
Meridian Mountain Home 1550 N Crestmont Dr Ste E 245 N 3rd E Meridian ID 83642 Mountain Home ID 83647 208-898-0988 208-587-8255
Improving the quality of life one patient at a time
VOLUME V 3
FITNESS12 WOMEN RUNNING WILD For the first time in history
women may be running more than men
SPRING INTO ACTION Here are three ways to help you get back on track and burn a quick 500 calories
CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
WELLNESS11 TRENDING IN NUTRITION There are fashion trends
hairstyle trends and yes there are even food trends So whats hot and whats not in 2013
HUMAN RATING Some people equate their value with their work with their bank account or with their appearance and this twisted measurement system is harming our health
EAT TO STAY YOUNG As oxidation browns an apple or rusts metal oxidation inside the human body causes wear and tear that contributes to aging heart disease cancer cataracts and many other disorders Learn about anti-oxidants
33
MADAME22 FEMAILMENTS The unfortunate truth is that when it
comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DYING TO BE THIN You may find it difficult to work toward a healthier relationship with your own body But you can learn to accept and appreciate yourself
BEAUTY BAFFLED Weve got 9 of your most embarrassing beauty questions mdash answered
42
0313IDAHO
reg
37Madame
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
FACEBOOKCOMHEALTHYIDAHO
TWITTERHEALTHYIDAHOMAG
FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
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1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
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ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
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Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
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Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 3: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/3.jpg)
HEALTHY IDAHO MARCH 2013 3 FacebookcomHealthyIdaho
10 Urgent Care Locations | primaryhealthcom
Some things are better left not passed on to
the family For aches pains injuries and the flu
theres a Primary Health close by
Urgent Care | Family Practice | Occupational Health
stitches
allergies
sprains
skin rashes
flu
fevers
nausea
Home Sickness
coughs
and more
10 Urgent Care Locations | primaryhealthcom
Some things are better left not passed on to
the family For aches pains injuries and the flu
theres a Primary Health close by
Urgent Care | Family Practice | Occupational Health
stitches
allergies
sprains
skin rashes
flu
fevers
nausea
Home Sickness
coughs
and more
4 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless and patient-centered quality care across all St Lukersquos settings
Advisor Healthcaregtgt
BETTER TOGETHERBetter Coverage Better Care
David C Pate MD JD is president and CEO of St Lukersquos Health System based in Boise Idaho Dr Pate joined the System in 2009 He received his medical degree from Baylor Col-lege of Medicine in Houston and his law degree from the University of Houston Law Center Read his blog at httpdrpatestlukesblogsorg
ABOUT THE AUTHOR
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visit selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless patient-centered quality care across all St Lukersquos settingsThatrsquos St Lukersquos vision and Irsquom excited about a significant milestone in attainment of our vision and our ldquoTriple Aimrdquo of better health better care and lower cost
Wersquove got an innovative new partner in SelectHealth an insurance company based in Utah that shares our vision and our values and has pledged to work with us toward achieving those much-needed goals
SelectHealth a Salt Lake City-based not-for-profit health insurance company that serves more than 500000 members in Utah and southern Idaho is committed to helping its members stay healthy offering superior service and facilitating access to high-quality care We believe our new relationship will help us align incentives for participating health care providers and their patients and will help SelectHealth and its members achieve long-term improvements in health
Our new alliance combines St Lukersquos quality with SelectHealthrsquos core competencies and expertise in supporting an integrated health care delivery system and will be supported by BrightPath an extensive network of St Lukersquos physicians and facilities and independent physicians and facilities
Herersquos why this is so important The transformation of health care delivery calls for a completely different business model Many insurance models only reward and therefore health care providers have only focused on improving the health of people who are already sick Most efforts at wellness health promotion fitness screenings
and preventative services have been poorly reimbursed or not paid for at all under many health plans The current system promotes fragmentation of care and there is little incentive for providers and payors to spend the extra time and effort to work together to coordinate care ensure patients get the proper follow-up and try to prevent the use of unnecessary or low-value services
Thatrsquos where SelectHealth comes in St Lukersquos alliance with SelectHealth is built upon trust a commitment to collaboration and data sharing by having each party perform the services they are best suited to without duplicating those same services and by paying the insurance company for the services they deliver It is also focused on providing financial support to health care providers to invest in better health and to reward providers for eliminating low-value to no-value ser-vices according to evidence-based medicine
It will take time to implement the necessary changes and to achieve the benefits and savings we are striv-ing to return to SelectHealth members but we are making a start
This is a very exciting time for St Lukersquos Health System Just as we set out to do we are transforming health care Join me in the journey and keep up with developments via my blog Dr Patersquos Prescription for Change (httpdrpatestlukesblogsorg)
MEANS BETTER HEALTH BETTER CARE AND LOWER COST
Triple Aim
HEALTHY IDAHO MARCH 2013 5 FacebookcomHealthyIdaho
BETTER TOGETHER
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visiting selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
6 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
C hoose S o uthwe st
Passionate Patient Caregivers
HEALTHY IDAHO MARCH 2013 7 FacebookcomHealthyIdaho
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
Cho o se S o uthw est
Passionate Patient Caregivers
Advanced Therapy Care Speech Occupational amp Physical Therapy Services
Specializing in therapy services for Specializing in therapy services for children and adultschildren and adults
wwwadvancedtherapycarecom
No Waiting Lists Free Screenings Individual Therapy
We accept Insurance amp Medicaid
Cash Discounts
Therapy Preschool Handwriting Clinic Pragmatics Group
Meridian Mountain Home 1550 N Crestmont Dr Ste E 245 N 3rd E Meridian ID 83642 Mountain Home ID 83647 208-898-0988 208-587-8255
Improving the quality of life one patient at a time
VOLUME V 3
FITNESS12 WOMEN RUNNING WILD For the first time in history
women may be running more than men
SPRING INTO ACTION Here are three ways to help you get back on track and burn a quick 500 calories
CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
WELLNESS11 TRENDING IN NUTRITION There are fashion trends
hairstyle trends and yes there are even food trends So whats hot and whats not in 2013
HUMAN RATING Some people equate their value with their work with their bank account or with their appearance and this twisted measurement system is harming our health
EAT TO STAY YOUNG As oxidation browns an apple or rusts metal oxidation inside the human body causes wear and tear that contributes to aging heart disease cancer cataracts and many other disorders Learn about anti-oxidants
33
MADAME22 FEMAILMENTS The unfortunate truth is that when it
comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DYING TO BE THIN You may find it difficult to work toward a healthier relationship with your own body But you can learn to accept and appreciate yourself
BEAUTY BAFFLED Weve got 9 of your most embarrassing beauty questions mdash answered
42
0313IDAHO
reg
37Madame
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
FACEBOOKCOMHEALTHYIDAHO
TWITTERHEALTHYIDAHOMAG
FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 4: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/4.jpg)
4 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless and patient-centered quality care across all St Lukersquos settings
Advisor Healthcaregtgt
BETTER TOGETHERBetter Coverage Better Care
David C Pate MD JD is president and CEO of St Lukersquos Health System based in Boise Idaho Dr Pate joined the System in 2009 He received his medical degree from Baylor Col-lege of Medicine in Houston and his law degree from the University of Houston Law Center Read his blog at httpdrpatestlukesblogsorg
ABOUT THE AUTHOR
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visit selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
St Lukersquos Health System will transform healthcare by aligning with physicians and other providers to deliver integrated seamless patient-centered quality care across all St Lukersquos settingsThatrsquos St Lukersquos vision and Irsquom excited about a significant milestone in attainment of our vision and our ldquoTriple Aimrdquo of better health better care and lower cost
Wersquove got an innovative new partner in SelectHealth an insurance company based in Utah that shares our vision and our values and has pledged to work with us toward achieving those much-needed goals
SelectHealth a Salt Lake City-based not-for-profit health insurance company that serves more than 500000 members in Utah and southern Idaho is committed to helping its members stay healthy offering superior service and facilitating access to high-quality care We believe our new relationship will help us align incentives for participating health care providers and their patients and will help SelectHealth and its members achieve long-term improvements in health
Our new alliance combines St Lukersquos quality with SelectHealthrsquos core competencies and expertise in supporting an integrated health care delivery system and will be supported by BrightPath an extensive network of St Lukersquos physicians and facilities and independent physicians and facilities
Herersquos why this is so important The transformation of health care delivery calls for a completely different business model Many insurance models only reward and therefore health care providers have only focused on improving the health of people who are already sick Most efforts at wellness health promotion fitness screenings
and preventative services have been poorly reimbursed or not paid for at all under many health plans The current system promotes fragmentation of care and there is little incentive for providers and payors to spend the extra time and effort to work together to coordinate care ensure patients get the proper follow-up and try to prevent the use of unnecessary or low-value services
Thatrsquos where SelectHealth comes in St Lukersquos alliance with SelectHealth is built upon trust a commitment to collaboration and data sharing by having each party perform the services they are best suited to without duplicating those same services and by paying the insurance company for the services they deliver It is also focused on providing financial support to health care providers to invest in better health and to reward providers for eliminating low-value to no-value ser-vices according to evidence-based medicine
It will take time to implement the necessary changes and to achieve the benefits and savings we are striv-ing to return to SelectHealth members but we are making a start
This is a very exciting time for St Lukersquos Health System Just as we set out to do we are transforming health care Join me in the journey and keep up with developments via my blog Dr Patersquos Prescription for Change (httpdrpatestlukesblogsorg)
MEANS BETTER HEALTH BETTER CARE AND LOWER COST
Triple Aim
HEALTHY IDAHO MARCH 2013 5 FacebookcomHealthyIdaho
BETTER TOGETHER
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visiting selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
6 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
C hoose S o uthwe st
Passionate Patient Caregivers
HEALTHY IDAHO MARCH 2013 7 FacebookcomHealthyIdaho
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
Cho o se S o uthw est
Passionate Patient Caregivers
Advanced Therapy Care Speech Occupational amp Physical Therapy Services
Specializing in therapy services for Specializing in therapy services for children and adultschildren and adults
wwwadvancedtherapycarecom
No Waiting Lists Free Screenings Individual Therapy
We accept Insurance amp Medicaid
Cash Discounts
Therapy Preschool Handwriting Clinic Pragmatics Group
Meridian Mountain Home 1550 N Crestmont Dr Ste E 245 N 3rd E Meridian ID 83642 Mountain Home ID 83647 208-898-0988 208-587-8255
Improving the quality of life one patient at a time
VOLUME V 3
FITNESS12 WOMEN RUNNING WILD For the first time in history
women may be running more than men
SPRING INTO ACTION Here are three ways to help you get back on track and burn a quick 500 calories
CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
WELLNESS11 TRENDING IN NUTRITION There are fashion trends
hairstyle trends and yes there are even food trends So whats hot and whats not in 2013
HUMAN RATING Some people equate their value with their work with their bank account or with their appearance and this twisted measurement system is harming our health
EAT TO STAY YOUNG As oxidation browns an apple or rusts metal oxidation inside the human body causes wear and tear that contributes to aging heart disease cancer cataracts and many other disorders Learn about anti-oxidants
33
MADAME22 FEMAILMENTS The unfortunate truth is that when it
comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DYING TO BE THIN You may find it difficult to work toward a healthier relationship with your own body But you can learn to accept and appreciate yourself
BEAUTY BAFFLED Weve got 9 of your most embarrassing beauty questions mdash answered
42
0313IDAHO
reg
37Madame
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
FACEBOOKCOMHEALTHYIDAHO
TWITTERHEALTHYIDAHOMAG
FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 5: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/5.jpg)
HEALTHY IDAHO MARCH 2013 5 FacebookcomHealthyIdaho
BETTER TOGETHER
Good news for Idaho The care you appreciate from St Lukersquos is now aligned with top-ranked insurance from SelectHealth so that hospitals health insurance doctors and patients work together toward lower costs and stable premiums
exceptional healthcare exceptional health Insurance
Learn more about SelectHealth by calling 800-442-3125 or visiting selecthealthorg
According to NCQArsquos Private Health Insurance Plan Rankings 2011-2012 copy 2012 St Lukersquos and SelectHealth All rights reserved 1943 0912
Wersquore proud to announce that healthcare and health insurance are doing just that
Isnrsquot it great when everythInG works toGether
6 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
C hoose S o uthwe st
Passionate Patient Caregivers
HEALTHY IDAHO MARCH 2013 7 FacebookcomHealthyIdaho
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
Cho o se S o uthw est
Passionate Patient Caregivers
Advanced Therapy Care Speech Occupational amp Physical Therapy Services
Specializing in therapy services for Specializing in therapy services for children and adultschildren and adults
wwwadvancedtherapycarecom
No Waiting Lists Free Screenings Individual Therapy
We accept Insurance amp Medicaid
Cash Discounts
Therapy Preschool Handwriting Clinic Pragmatics Group
Meridian Mountain Home 1550 N Crestmont Dr Ste E 245 N 3rd E Meridian ID 83642 Mountain Home ID 83647 208-898-0988 208-587-8255
Improving the quality of life one patient at a time
VOLUME V 3
FITNESS12 WOMEN RUNNING WILD For the first time in history
women may be running more than men
SPRING INTO ACTION Here are three ways to help you get back on track and burn a quick 500 calories
CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
WELLNESS11 TRENDING IN NUTRITION There are fashion trends
hairstyle trends and yes there are even food trends So whats hot and whats not in 2013
HUMAN RATING Some people equate their value with their work with their bank account or with their appearance and this twisted measurement system is harming our health
EAT TO STAY YOUNG As oxidation browns an apple or rusts metal oxidation inside the human body causes wear and tear that contributes to aging heart disease cancer cataracts and many other disorders Learn about anti-oxidants
33
MADAME22 FEMAILMENTS The unfortunate truth is that when it
comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DYING TO BE THIN You may find it difficult to work toward a healthier relationship with your own body But you can learn to accept and appreciate yourself
BEAUTY BAFFLED Weve got 9 of your most embarrassing beauty questions mdash answered
42
0313IDAHO
reg
37Madame
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
FACEBOOKCOMHEALTHYIDAHO
TWITTERHEALTHYIDAHOMAG
FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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Bak
os |
Dre
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com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
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Bak
os |
Dre
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
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| D
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
so V
ling
| Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
copySa
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
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bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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6 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
C hoose S o uthwe st
Passionate Patient Caregivers
HEALTHY IDAHO MARCH 2013 7 FacebookcomHealthyIdaho
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
Cho o se S o uthw est
Passionate Patient Caregivers
Advanced Therapy Care Speech Occupational amp Physical Therapy Services
Specializing in therapy services for Specializing in therapy services for children and adultschildren and adults
wwwadvancedtherapycarecom
No Waiting Lists Free Screenings Individual Therapy
We accept Insurance amp Medicaid
Cash Discounts
Therapy Preschool Handwriting Clinic Pragmatics Group
Meridian Mountain Home 1550 N Crestmont Dr Ste E 245 N 3rd E Meridian ID 83642 Mountain Home ID 83647 208-898-0988 208-587-8255
Improving the quality of life one patient at a time
VOLUME V 3
FITNESS12 WOMEN RUNNING WILD For the first time in history
women may be running more than men
SPRING INTO ACTION Here are three ways to help you get back on track and burn a quick 500 calories
CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
WELLNESS11 TRENDING IN NUTRITION There are fashion trends
hairstyle trends and yes there are even food trends So whats hot and whats not in 2013
HUMAN RATING Some people equate their value with their work with their bank account or with their appearance and this twisted measurement system is harming our health
EAT TO STAY YOUNG As oxidation browns an apple or rusts metal oxidation inside the human body causes wear and tear that contributes to aging heart disease cancer cataracts and many other disorders Learn about anti-oxidants
33
MADAME22 FEMAILMENTS The unfortunate truth is that when it
comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DYING TO BE THIN You may find it difficult to work toward a healthier relationship with your own body But you can learn to accept and appreciate yourself
BEAUTY BAFFLED Weve got 9 of your most embarrassing beauty questions mdash answered
42
0313IDAHO
reg
37Madame
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
FACEBOOKCOMHEALTHYIDAHO
TWITTERHEALTHYIDAHOMAG
FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
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com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
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| D
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
so V
ling
| Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
copySa
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 7: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/7.jpg)
HEALTHY IDAHO MARCH 2013 7 FacebookcomHealthyIdaho
6651 West Franklin Road Boise Idaho 83709 bull ph 2086852400 bull fax 2086852369SIACHernesthealthcom
Cho o se S o uthw est
Passionate Patient Caregivers
Advanced Therapy Care Speech Occupational amp Physical Therapy Services
Specializing in therapy services for Specializing in therapy services for children and adultschildren and adults
wwwadvancedtherapycarecom
No Waiting Lists Free Screenings Individual Therapy
We accept Insurance amp Medicaid
Cash Discounts
Therapy Preschool Handwriting Clinic Pragmatics Group
Meridian Mountain Home 1550 N Crestmont Dr Ste E 245 N 3rd E Meridian ID 83642 Mountain Home ID 83647 208-898-0988 208-587-8255
Improving the quality of life one patient at a time
VOLUME V 3
FITNESS12 WOMEN RUNNING WILD For the first time in history
women may be running more than men
SPRING INTO ACTION Here are three ways to help you get back on track and burn a quick 500 calories
CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
WELLNESS11 TRENDING IN NUTRITION There are fashion trends
hairstyle trends and yes there are even food trends So whats hot and whats not in 2013
HUMAN RATING Some people equate their value with their work with their bank account or with their appearance and this twisted measurement system is harming our health
EAT TO STAY YOUNG As oxidation browns an apple or rusts metal oxidation inside the human body causes wear and tear that contributes to aging heart disease cancer cataracts and many other disorders Learn about anti-oxidants
33
MADAME22 FEMAILMENTS The unfortunate truth is that when it
comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DYING TO BE THIN You may find it difficult to work toward a healthier relationship with your own body But you can learn to accept and appreciate yourself
BEAUTY BAFFLED Weve got 9 of your most embarrassing beauty questions mdash answered
42
0313IDAHO
reg
37Madame
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
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FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
HEALTHY-IdahoCOM
8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
copyM
agda
natk
a |
Dre
amst
ime
com
38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
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208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
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- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 8: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/8.jpg)
8 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
MARCH 2013VOLUME V 3
EDITOR-IN-CHIEFJohn A Anderson | editorhealthy-idahocom
PUBLISHERKenneth J Shepherd| kenhealthy-idahocom
SALES AND MARKETING Julie Guyer 2083714533 Steve Wallace 2088504983 Kristi Hendry 2087037448 saleshealthy-idahocom
DESIGN EDITORSPhillip Chadwick | Kelsey Jones
designhealthy-idahocom
MANAGING EDITORSMichael Richardson | Emma Penrod
editorhealthy-idahocom
ONLINE EDITOR
Ashley Romney | ashleyhealthy-idahocom
DIRECTOR OF OPERATIONS Sandy Wise | 8668843258sandyhealthy-idahocom
CONTRIBUTING WRITERS
Gail Morrissey Jessica Hagy Heather Hooke David Joachim Brooke Kittel Wayne Larsen
Colette Bouchez Patty Trela Steven E Warren
CIRCULATIONHealthy Idaho Magazine is printed monthly and delivered to higher income homes throughout Boise and is made available for pick up at hundreds of locations Healthy Idaho Magazine is also mailed to all doctors dentists chiropractors medical practitioners health clinics banks and other businesses If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business please contact us
Healthy Idaho Magazineinfohealthy-idahocom
8668843258PLEASE 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 Shutterstockcom unless otherwise noted
To be included in our free online directory please email your contact information to
directoryhealthy-magcom
WITH
HealthyIDAHO
reg
Healthy Magazine is dedicated to using
recyclable materials
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
FACEBOOKCOMHEALTHYIDAHO
TWITTERHEALTHYIDAHOMAG
FIRST WORD
SPRING Just say it and you smile The simple thought of spring is energizing Itrsquos the perfect time to begin change the time to be activemdashspontaneously vigorous
Itrsquos caused me to rethink how I spend my time how I prioritize my lsquoworkrsquo and how I define work I mean really what are we working at as the years peel by Brings up a good question ndash if wersquore involved in a project how hard should we work at it ndash how much time should we spend I believe in the philosophy that our attitude and activity towards work affects the quality of our lives How we divide the ratio between work and play defines our work ethic which determines how grand or meager our future fortune turns out to be I believe the business gurus mdashenterprise is better than easemdash which essentially says that each time we choose to do less than we could we lose a bit of self-confidence and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment If yoursquore going to do it do it well no matter what lsquoitrsquo is
The same thing applies to the non-work aspects of our lives We need to work harder at the non-work non-career facet of our lives We need to develop a new discipline of doing rather than neglecting in terms of rejuvenating activities in our lives and especially in our relationships Our ratio of work to play is skewed and hence stress levels are higher and obesity levels are abysmal
Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth self-respect and self-confidence Itrsquos empowering And really isnrsquot how we feel about ourselves the kernel of life that is itrsquos own greatest reward A positive self-impression ripples across the entire ocean of our lives We become better at our careers better in our relationships and overall just plain better people
HERES THE POINT Our lives are spent too much on what we get and what we must do We schedule everything around it Rather we need to sprinkle a little more spontaneity of activity outside of what we must lsquodorsquo and develop a healthy focus on what we are becoming Whatever we get in life doesnrsquot make us valuablemdashitrsquos what we become in the process of living that brings value to others and ourselves If you are stuck in a mode of inactivity be spontaneousndashright now Get up and move Begin today Spring is almost here
SPRING FEVER WRITTEN BY
JOHN A ANDERSON
EDITOR-IN-CHIEF
I say that because I tend to struggle being unstructured But I try because spontaneity is liberating and pleasurable In fact I think the essence of pleasure is spontaneitymdashjust doing the things you really want to do but tend to push to the sidelines of your busy life
Donrsquot get me wrong I embrace planning organization and working towards goals My whole life swirls around a nucleus of deadlines and timelines but thatrsquos exactly what makes spontaneity so sweet Itrsquos the ability to jump up and do itmdashsimply because you feel like it at the moment Itrsquos trusting your instincts surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation
Herersquos where Irsquom coming from Last week I was juggling a few projects under deadline Things were progressing but I was losing sharpness and creativity A friend called and asked me to go snowmobiling I had zero time for a it but convinced myself that sharpening the saw mid-job might have beneficial results It did A couple of sweat-inducing hours away from task not only felt refreshing but lsquore-bootedrsquo my brain
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
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Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
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22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 9: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/9.jpg)
HEALTHY IDAHO MARCH 2013 9 FacebookcomHealthyIdaho
stardocs media Copyright copy 2012 Stardocs LLC All rights reserved
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
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Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 10: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/10.jpg)
10 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
7SNACK SMARTS
When you need a little something to tie you
over reach for a three-cup serving of low-fat
popcorn Salty or sweet this crunchy comfort
food is surprisingly high in protein and fiber ndash
the dynamic duo when it comes to satiety
A 100-calorie bag serves up 4 grams of filling
fiber and 3 grams of satiating protein Plus
the awkward shape of the kernels fills a lot of
stomach room maximizing satiety
SWEET SATIATIONTo satisfy that sweet tooth after dinner add
a sweet and tangy accent to a savory meal
Remember your body seeks variety in taste and
texture at every meal A ldquochronicrdquo sweet tooth
can be quieted by adding apples berries or
orange slices to a dinner salad or a pilaf dish
Or try a fruit salsa over pork or fish These
sweet ndash and healthy ndash accompaniments
will help stave off dessert cravings
BREAKFAST BLUNDERSInstead of spooning refined carbs and milk
pack protein and fiber into your breakfast
routine Try an egg (fried or scrambled)
accompanied by a cup of low-fat yogurt with
one half cup of low-fat granola and chopped
fruit This high-mileage breakfast will energize
your morning and take you all the way to lunch
before you start feeling hungry
1 TIME OF DAY We each have our own eating routine throughout
the day Whether you wake up and immediately
eat a bowl of cereal or you wait to eat until after
going to the gym your body knows when to expect
food Hunger at certain times of the day becomes a
conditioned response not always out of hunger but
out of our bodyrsquos expectations2 SIGHT FOOD Seeing food you like whether real in pictures or in
your mind induces appetite and falsely triggers the
body to anticipate eating The false anticipation
followed by salivating the bodyrsquos natural preparation
for incoming food leads to actual eating
3 SMELL OF FOOD Who can resist the smell of the corner bakery or a
whiff of the mallrsquos Cinnabon Smelling food triggers
the insulin secretion that makes us feel hungry
4 REFINED CARBS Meals heavy with refined carbohydrates such as
sugars and white flour and pastas launch blood sugar
levels only to bring them crashing down just a few
hours after eating This blood-sugar crash mimics the
feeling of fasting provoking you to eat to recover
HUNGER GAMES
ways your body tells you yoursquore hungryhellip
even when yoursquore notEdited by Michael Alexander
5 VARIETY If you suffer from the munchies or
cravings for dessert on a full stomach your diet may suffer from lack of
variety At each meal our bodies crave diverse flavors and textures
If these cravings go unsatiated our bodies want to eat until they are
satisfied To solve a chronic sweet tooth add a fruit accompaniment to a
savory dinner
TEMPERATURE Ever wonder why restaurants keep
their temps so cool Restaurant managers and owners play on your
bodyrsquos hunger and satiety signals As you get hungry your metabolism
slows and your core temperature drops signaling a need for calories
As you eat and restore your metabolic rate your body warms
Body heat is a signal for satiety If you body cannot warm ndash say in a cold restaurant ndash the heat satiety
signal never registers and you overeat
7 ALCOHOL Drinking alcoholic beverages impairs
judgment which can easily lead to overeating especially when drinking around food However alcohol itself
does not stimulate appetite
nutrition notesNUMBERS STUDIES AND STATS
6
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
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com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
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| D
ream
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
so V
ling
| Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 11: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/11.jpg)
HEALTHY IDAHO MARCH 2013 11 FacebookcomHealthyIdaho
There are fashion trends hairstyle trends and yes there are even food trends It is not that the beneficial components of these foods havenrsquot been known before 2013 Rather they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain ldquoexoticrdquo foods So what are the hot foodsbeverages in 20131) Green Tea This is perhaps the most praised compound
on the list for good reason Green tea contains
powerful antioxidants that inhibit growth of
cancer cells Research indicates that it also
lowers blood pressure and cholesterol If
yoursquore looking for an ally in your weight loss
battle green tea could be your new friend
Chemicals in green tea increase metabolism
reduce the amount of dietary fat the body
absorbs prevent fat cells from enlarging and
multiplying and regulate blood sugar levels
2) Greek YogurtBoth Greek and regular yogurt in their plain
non-fat or low-fat forms are healthy dietary
options Theyre low in calories and packed
with calcium and live bacterial cultures
which promote a healthy digestive track
The Greek version however has less sugar
half the carbohydrates half the sodium and
almost double the protein of regular yogurt
3) QuinoaIf you are looking for a low carbohydrate
alternative to pasta or rice quinoa might
be the answer Quinoa is a healthful grain-
like seed that is similar in appearance to
couscous It provides all nine essential amino
acids making it a complete protein It is rich
in B vitamins fiber and magnesium and is
gluten-free
4) Chia SeedsAlong with quinoa chia seeds are one of the
highest plant-based sources of a complete
protein These seeds which resemble
poppy seeds can be purchased in seed or
powder form and added to yogurt oatmeal
or smoothies They can also be used as a
substitute for eggs in baked goods since they
Brooke KittelBA Journalism Certified Personal Trainer (NASM)
ABOUT THE AUTHOR
TRENDING INWhats
Nutritiontake on a gelatinous texture when placed
in liquid (a secret of vegans) Chia seeds are
loaded with omega-3 fats fiber calcium
phosphorous magnesium manganese
copper iron niacin and zinc
5) Tart CherriesTart cherries have the highest anti-
inflammatory content of any food therefore
many people with gout arthritis and joint
pain report significant pain relief when
ingesting tart cherries Additionally studies
have shown that tart cherries fight heart
disease and help with sleep since they
contain melatonin the sleep hormone
Since you would need to eat an entire bag
of these cherries on a daily basis to reap the
benefits most people drink tart cherry juice
or take it in a pill form
6) KaleKale is a leafy green that comes from the
same cruciferous family as Brussels sprouts
cabbage and collard greens Kale packs a
punch when it comes to health benefits It
helps lower cholesterol fight cancer and
detox the liver It is high in Vitamin A C
K calcium fiber copper potassium iron
manganese and phosphorus Kale is also
rich in the eye-health promoting lutein and
zeaxanthin compounds
Advisor NUTRITIONgtgt
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
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Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
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22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 12: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/12.jpg)
12 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
the wake of their new habit Running USArsquos 2012 Womenrsquos National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year
Considering the history of womenrsquos running and the plethora of science-backed health benefits running offers the modern female running trend is one to cheer for
For decades it was mistakenly thought that a womanrsquos body couldnrsquot handle the strain of distance running but that idea would seem alien to the more than 75 million women who completed a road race in 2011Rewind to 1928 when three women collapsed after running in the Olympic 800 meter race As a result officials banned any race for women longer than 200 meters until 1960 In the 80s science confirmed the safety of distance running for females and restrictions went away completely in 1984 when the womenrsquos marathon and 3000 meter race were added to the Olympic Games
Fast forward to 2011 when more women completed a road race than men marking a significant milestone in the sport But today running is much more than a matter of competition for women according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson who founded UtahRunningcom with her husband
ldquoI think women are becoming more aware of the importance of healthrdquo she says
WO
ME
NR
UN
NIN
G
For the first time women might be running more than menldquoand realizing that running is an accessible avenue to get where they want to berdquo
Running is convenient requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes But there is a mental aspect too she says
ldquoIt is a great mental breakrdquo Richardson says ldquoand often a needed break from the challenges of motherhoodrdquo
In addition running provides an opportunity to connect with friends neighbors and the community she says
ldquoIt becomes your own lsquorealrsquo social network as an alternative to the virtual social media network we all divulge inrdquo Richardson says
Those whorsquove completed a road race know the camaraderie that quickly develops between people sharing the ldquopain passion and finish line goalrdquo she says
There are a thousand reasons to run which might be why so many women are latching onto the sport it ldquotouches them on so many levelsrdquo according to runningusaorg
Almost 19 million women reported running or jogging at least six times per year in 2011 which is a 126 percent growth from 2010 according to the National Sporting Goods Association The trend is growing among men at half that speed
And women are leaving a money trail in
1990
Men
W
omen
2000
2011
0 3 6Millions - Source Running USA
Completed a Road Race
9 12 15
6377
36 5
12 36
Wild
When anyone tells me I cant do anything Im just not listening
anymore-Florence Griffith-Joyner aka Flo-Jo womenrsquos
World Record holder 100 m and 200 m
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
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ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
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ulec
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| D
ream
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
so V
ling
| Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
copySa
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 13: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/13.jpg)
HEALTHY IDAHO MARCH 2013 13 FacebookcomHealthyIdaho
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
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Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 14: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/14.jpg)
14 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Wersquove got three different ways to help you burn 500
calories Thatrsquos equal to two bags of MampMs Herersquos how
to melt the pounds away
Lots of people feel a real vigor and
earnestness about losing weight and
getting healthy around New Yearrsquos But
by the time spring has sprung that New
Yearrsquos resolution has melted with the
winter snows Here are three ways to
help you get back on track and burn a
quick 500 calories
Spin away calories with a stationary-bike work-
out that will help you see results
BIKE
MINUTES000 - 500500 - 10001000 - 12001200 - 13001300 - 15001500 - 16001600 - 18001800 - 19001900 - 21002100 - 25002500 - 26002600 - 27002700 -28002800 - 29002900 - 30003000 - 33003300 - 35003500 - 4000
RPM808080859085958595901009010090100909580
LEVEL578686868686868684
If you consider yourself a stair-climbing
machine try this on for size Not only
will you burn calories yoursquoll tone too Be
sure not to cheat Stand upright with your
abdominals firm and if you can help it
avoid using the rails for support when you
get tired To pump up your workout go
hands-free and move your arms in motion
as if you were running
STAIRCLIMBER
MINUTES
000 - 500
500 - 1000
1000 - 1500
1500 - 1800
1800 - 2100
2100 - 5100
5100 - 6100
RPE
4-5 - Warm up
5-6 - Pick up the pace
6-7 - Getting warmer
8-9 - Go all out
5-6 - Recover
Repeat minutes 15- 21 five times
3- Cool down
The trick with this routine
is to keep the incline of your
treadmill at 1 percent the
entire time This can be modi-
fied to suit your fitness level
TREADMILL
MINUTES
000 - 10001000 - 10201020 - 11201120 - 1400
1400 - 17001700 - 27002700 - 31003100 - 35003500 - 39003900 - 5500
5500 - 6000
PACE
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
SPRINGINTOACTION
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
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ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
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Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
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22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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com
38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 15: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/15.jpg)
HEALTHY IDAHO MARCH 2013 15 FacebookcomHealthyIdaho
J Brett Comstock DDS
Visit our website drbrettcomstockcom
ORAL ampMAXILLOFACIAL SURGERY
2 0 8 3 7 5 0 1 9 1 403 S 11th St 320 Boise ID 83702
PRACTICING THE FULL SCOPE OF ORAL AND MAXILLOFACIAL SURGERY FOR OVER 20 YEARS
Specializing in bullWisdom TeethbullDental ImplantsbullIV Sedation and General AnesthesiaThe HealthFest a FREE community event produced by the Nampa
Chamber of Commerce held at the Nampa Civic Center on March 16th from 900 am to 300 pm is one you donrsquot want to miss There is something for every age group from infants to seniors
With approximately 80 exhibitors the HealthFest focuses on all aspects of health Exhibitors range from healthcare professionals to community organizations The event will cover the full spectrum of health-related sectors which includes local hospitals physicians nutritional advisors care for the aging chiropractic physical fitness vision hearing dental and mental health care
Free screenings include osteoporosis breast cancer lung capacity body fat analysis blood pressure vision dental and more ldquoAsk the Docrdquo sessions and other interactive activities available throughout the day
Come join us at the 2013 HealthFest on March 16th 900 am to 300 pm at the Nampa Civic Centerhellip and remember itrsquos free
A Healthy Happy YOU
50 mph75 mph50 mphRepeat minutes1000-1120 twice50 mph65 mph50 mph65 mph50 mphRepeat minutes3100 -3900 twiceGradually slowpace to cool down
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
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At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
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Boise ID 83706
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we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
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ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
HEALTHY-IdahoCOM
8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
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ika
Bak
os |
Dre
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
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| D
ream
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
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Kac
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| Dre
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
copyM
agda
natk
a |
Dre
amst
ime
com
38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
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208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 16: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/16.jpg)
16 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
You can bench press 180 pounds but you missed the bus because you can only run 200 yards before having to stop Or maybe you can run five miles easily but you lifted up a box and pulled a muscle Is your exercise helping you
The Body Progressed
Certainly lifting weights and running both have their numerous benefits but complete fitness is true liberation Thatrsquos the idea behind CrossFit the fitness regimen that mashes together weightlifting sprinting and gymnastics to help improve the body at multiple levels
ldquoFitness is the ability to do real workrdquo their website declares ldquoAfter looking at all sport and physical tasks collectively we asked what physical skills and adaptations would most universally lend themselves to performance and advantagerdquo
WHO SHOULD DO IT
Early adopters of the program in-cluded firefighters SWAT teams and special-ops personnel The intensity of CrossFit makes it not right for everyone
ldquoIt must be understood that the CrossFit workouts are extremely demanding and will tax the ca-pacities of even the worldrsquos best athletesrdquo says the CrossFit web-site ldquoYou would be well advised to take on the WOD (workout of the day) carefully cautiously and work first towards completing the workouts comfortably and consistently before throwing yourself at them 100 percentrdquo
A driven ambitious person who is already physically capable is probably the best candidate for CrossFit
CROSSFITCRAZY
One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda Certainly we all have an inclination to take the easier road to nudge ourselves rather than really push ourselves
CrossFit calls out the people who walk away from a workout barely sweating If fitness is a goal it is going to take some serious effort
There are two paths for people interested in trying CrossFit working out on your own or at a CrossFit gym But what is the workout It is up to you and whomever yoursquore with CrossFit is often done in groups which provides a powerful peer boost The workouts often involve interval training meaning going all-out for a certain amount of time doing certain exercises
For example one CrossFit workout involves a 15-minute circuit of push-ups deadlifts
and box jumps Jump roping rows squats and a hundred other exercises are on your list of options
Go to Crossfitcom or search online for a workout that fits you Remember that the idea is to not get settled into one type of exercise
ldquoIn sum our specialty is not specializingrdquo the CrossFit website says
WHAT DOES YOUR EXERCISE DO FOR YOU
FI
TN
ES
S
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
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20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
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for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
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The rules of the game have
changed
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22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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One-on-one training built the strong skills she needs to succeed in school
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I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 17: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/17.jpg)
HEALTHY IDAHO MARCH 2013 17 FacebookcomHealthyIdaho
This year donrsquot letvaricose veinsget in your way
Contact us if yoursquore experiencingbull Leg painbull Fatigued achy legsbull Swellingbull Itchingbull Spider veinsbull Varicose veins
Treatments includebull Sclerotherapybull Endovenous Laser Treatment
At Advanced Vein Therapy you can expectbull Quick recoverybull Minimal painbull Optimal resultsbull Highly skilled and trusted staffbull Fellowship trained interventional radiologists
Call 9470100 or visit wwwAboutAVTcom to learn more161 E Mallard Dr Suite 130
Boise ID 83706
WANT FASTER AND MORE COMPLETE RELIEF FROM PAIN AND STIFFNESS
You can get it with Fascial Distortion Model Therapeutic Associates Physical Therapy Parkcenter is one of only 3 PT clinics in the US to offer this groundbreaking set of techniques It works by allowing us to translate your subtle hand and body language descriptions of your symptoms into a more precise assessment and treatment plan We achieve faster results by offering the right treatment at the right time with improvement expected at each visit
CALL 433-9211 TO SCHEDULE YOUR APPOINTMENT TODAYldquoIf you can show it
we can treat itrdquo 390 E Parkcenter Blvd Ste 130 Boise | (208)433-9211
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
HEALTHY-IdahoCOM
8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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One-on-one training built the strong skills she needs to succeed in school
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 18: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/18.jpg)
18 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
How many good people do you know Do you want to be a better personThese are some of the first questions Stevan Nielsen a clinical psychologist and professor at Brigham Young University loves to ask new acquaintances and students If he asks most everyone in the class will naturally raise their hand These ideas are fundamental to the way most Americansmdashperhaps even most humansmdashthink about themselves and others However Nielsen believes they also contribute to some of the most common mental illnesses including depression and anxiety
The problem with believing in good people according to Nielsen is the inferred inverse of the idea if there are good people then there must also be bad people If one can be better then logically one can also be worse These statements imply that people exist on some kind of scale with the best at the top the worst at the bottom and all sorts of people in between
Human RatingT W I S T E D M E A S U R E M E N T S O F V A L U E
WRIT TEN BY EMMA PENROD
ldquoIf you think you can be better you have some kind of humanometer in your headrdquo Nielsen explains
Thatrsquos not to say that learning a new skill or further developing an old one is fundamentally wrong Nielsen continues The problem of ldquohuman ratingrdquo as he calls it is one of semantics generalization and comparison For example one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program One is human rating the other is not
ldquoIf I do well this will show what Irsquom made ofmdashthatrsquos human ratingrdquo Nielsen saysThis difference of thought process could lead to different outcomes for these two students Going in to the test both will likely experience some trepidation But
the human-rating student is much more likely to experience intense anxiety if she continues to view the outcome of the test as a measure of her fundamental worth Say neither gets the score they hoped formdashboth will be disappointed by not getting in to the program but the human-rating student is much more likely to experience depression after the fact
ldquoHuman rating gives you a whole extra set of ideas that interfere with things you want to dordquo Nielsen says ldquoIn my opinion itrsquos the worst idea in the world I donrsquot consider it logical or helpful to rate the whole personrdquo
The problem goes beyond situations that are directly comparable such as test scores More often people rating is an internal issue related to concepts of self-worth and identity
ldquoSome people equate their value with their work with their bank account or with their appearancerdquo Nielsen says
These mistaken beliefs according to Nielsen can lead a person to lifelong challenges with depression or anxiety If a task or situation is viewed as potentially defining onersquos fundamental worth approaching the self-defining object cangtgtgt
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
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ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
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Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
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for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
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22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 19: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/19.jpg)
HEALTHY IDAHO MARCH 2013 19 FacebookcomHealthyIdaho
The Allergy Group delivers friendly competent and experienced medical care for allergy sinus asthma and related medical problems Dr Callanan is a board-certified physician in Internal Medicine and AllergyImmunology practicing Allergy in Boise since 1971
ST LUKES MERIDIAN 520 S EAGLE RD 1245
1000 N CURTIS RDSUITE 303 BOISE IDAHO (208) 377-4000 WWWTHEALLERGYGROUPCOM
ALLERGY ASTHMA IMMUNOLOGY
Feel the difference
ALLERGIST PROVIDED ASTHMA CARE LEADS TO76 Fewer ER Visits 77 Less Missed Workschool77 Fewer Hospitalizations 45 Fewer Sick Visits
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 20: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/20.jpg)
20 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
induce severe anxiety And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer
ldquoI just have never met a depressed person who doesnrsquot think they are less than they should be or less than other peoplerdquo he says
On the other hand people who imagine themselves as above others can fall victim to narcissism Though these people are unlikely to seek therapy unless forced into it Nielsen says it also has led to problematic ideals such as those that have guided some of historyrsquos most notorious dictators
The fundamental error of human rating according to Nielsen is the belief that human value is mutable when in fact ldquothat value never changesrdquo
Human rating is not Nielsenrsquos own original ideamdashthe theory was developed by another notable psychologist Albert Ellis Nielsenrsquos initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellisrsquos theory After testing that theory on himself Neilson became a strong advocate for it
He says he thinks of himself not as Dr Nielsen the psychologist but as just another guy who earned a certificate and that he feels a greater degree of freedom because of this outlook on life
He wasnrsquot always that way however Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being If he were not as smart as the other students in the class did that mean his worth was not what he assumed
Itrsquos a pitfall that afflicts all humanity Nielsen says and women are no exception
ldquoTo human-rate is fundamentally humanrdquo he says ldquobut there are things in our society that may be more likely to create depression in womenrdquoNielsen suspects depression likely affects a more equal part of men and women then the stats suggest but women are more likely to come to a psychologist voluntarily for help with
the condition For most university psychologists about 30 percent of the clients are male and the other 70 percent female Nielsen says However he also believes there are stresses more likely to induce disordered thinking in women than in men The pressure to look good for example can lead women to identify their self-worth with their appearance Weight can be problematicmdasha scale can be used as a substitute humanometer Women also tend to put greater emphasis on others and on long-term relationships
Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems He teaches his students to look for labels as signs of people rating and to consciously correct the label replacing it with something that does not evaluate the person as a whole Instead of good people he suggests thinking of people as better off in some way or more adept in a certain skill Instead of praising a person praise abilities Instead of personal criticism criticize poor choices of habit or philosophy
ldquoThere is no one that is not a fallible flawed human beingrdquo Nielsen says ldquoI am no better or worse than the day I was bornrdquo
While it might be quicker to fall back on the ldquoto berdquo verb while thinking generalizing someone who does something well as a good person is a problematic shortcut Nielsen says and setting vague goals like ldquorsquobecoming betterrsquo might motivate someone but it is intensely riskyrdquo
THE ABCrsquoS OF HUMAN RATINGAlbert Ellis the psychologist who influenced Stevan Nielsonrsquos thoughts on human rating introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007 According to Psych Central Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time such as psychoanalysis Maladaptive behaviors he postulated were not caused by events alone but by onersquos beliefs about those events Human rating was one of many beliefs he found especially harmful to wellbeing
To facilitate his therapy Ellis created an ABCDE model for counteracting irrational beliefs A stands for the activating event a simple fact or cause of frustration B stands for the problematic belief about the activating event and C stands for the consequences of that belief While the first three letters stand for mere observations of mental distress the final two letters stand for the proposed antidote D stands for disputemdashthat is arguments that might be used against the irrational belief and E for the more effective responses that result from more rational thinking
REBT has since been revised and refined by a number of contributors and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training REBT still has its detractors as does the idea of human rating An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating
ldquoIf a house has a bad roof a bad foundation leaky windows smells bad inside and a few other things it is legitimate to call it a crumby house a louse of a house an overall loser or turkey of a house It would of course be silly to say that a house was bad overall because it had a couple of minor defects just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties But if the analogy with houses holds it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traitsrdquo
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
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Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
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8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
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PA
RIN
G H
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BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 21: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/21.jpg)
HEALTHY IDAHO MARCH 2013 21 FacebookcomHealthyIdaho
You cannot turn back the clock but we can wind it up again
Bio-Identical Hormone Therapy for Men and WomenPreventative and Age-Management Medicine
Complete Womanrsquos Healthcare
Idahorsquos Leading Expert inBio-Identical Hormone Management
for Men and Women
Also Specializing InAge Management Medicine
Sexual DysfunctionThyroid Disorders
Metabolic Syndrome
Tammy Hadfield MSN WHNP-BCBoard Certified Womanrsquos Health amp
Diplomat of The American Academy of Anti-Aging Medicine
1943 N Locust Grove Road bull Meridian - 2082878400wwwEmbraceWellnessTodaycom
HealthyIDAHO
reg
SEO Alerthellip
If you havenrsquot changed your SEO strategy from last years outdated methodsmdashlink building mdashyou could find yourself losing out to your competitors
Google has completely re-worked their ranking algorithm Links are outhellip quality content and lots of it is in
Call today to see how Healthy Idaho can position you and your practice at the top of your specialty
The rules of the game have
changed
HEALTHY-IdahoCOM
8668843258
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 22: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/22.jpg)
22 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Why Should I see a medical weight loss specialist
A medical weight loss specialist has undergone additional edu-
cation training and testing to become board certified in weight loss
medicine Also to become board certified the national board of Bariat-
ric Medicine sends a previously board certified physician to observe Dr
Raderrsquos and Dr Freshwaterrsquos practice This physician then reports back to
a board of other physicians before certifying Dr Rader or Dr Freshwater
Dr Rader and Dr Freshwater are the only MDrsquos in Idaho to pass all three
of the processes to become board certified in weight loss medicine
Not only is Dr Rader a treatment specialist he is an instructor- teaching
other physicians in his weight loss medicine methods He has presented
and lectured at national conferences from 2003 through 2008 Physicians
have even trained with Dr Rader by visiting his office Local physicians
refer patients to Dr Rader but a referral is not necessary to visit the clinic Dr Rader has lectured in the following cities over the past several years
Tampa Phoenix Las Vegas San Diego Louisville Chicago and St Louis
Because they are specialists weight loss with a Bariatrician is a complete
program focusing not only on weight loss but also on weight mainte-
nance Bariatricians are skilled in helping overweight patients deal with
their personal highs and lows during a weight loss program They are
experienced in the roadblocks of becoming successful in controlling the
disease called overweight and obesity
WINNING
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 23: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/23.jpg)
HEALTHY IDAHO MARCH 2013 23 FacebookcomHealthyIdaho
SAQ SHOULD ASK QUESTIONS
Before you sign up to participate in ANY weight loss program you should ask the following questions of the medical providerbull Is the program monitored by a physician experienced in or trained in medical weight lossbull Is the program safe and how many persons have been treated with this programbull What kind of results does the program achievebull What does the program consist ofbull Do I see a physician and how often do I see the doctorbull Is the doctor trained in medical weight lossbull What are the credentials or training of the doctorbull Do you use medicines and if so do you have experience in using the medicine and
of any possible side effects of the medicinesbull Do I have to buy certain foodsbull Are there instructions or am I taught how to eat what to eat and about exercisebull How do you handle weight maintenancebull What happens if I gain weightbull If I have a medical condition or I am on medicines how will I be managedbull What are the costs ndash short term and long term
Important facts about our program
W Allen Rader MDIdahoWeightLosscomIdahos first MD Board certified by the American Board of Bariatric Medicine He has served on the National Board of Trustees for American Society of Bariatric Physicians and in 2008 was appointed to the executive committee and elected to be an Officer for the society He was awarded as the National Medical Weight Loss Physician of the year
ABOUT THE AUTHOR
Should I see a Bariatrician for weight lossThe National Institutes of Health (NIH) has clear guidelines as to who should try and lose weight and how they should do it Accord-ing to their guidelines a person should see a physician to lose weight if any of the following apply
1 You are trying to lose more than 15 ndash 20 pounds -andor-2 You have any health conditions -andor-3 You are taking any medications -andor- 4 You are planning to take medication to lose weight
IdahoWeightLosscom
VOTE FOR USBest Weight Loss Group
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
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| Dre
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com
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
copySa
ndor
Kac
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
copyM
agda
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 24: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/24.jpg)
24 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Madame
More Than AnnoyingIrritable Bowel Syndrome
What Like it or not itrsquos time for some potty talk Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc like cramps alterna-tion between diarrhea and constipation gas a swollen stomach and more
Why It probably has to do with both genet-ics and environmental triggers Fluctuations in hormones may also trigger IBS which may partly explain its predominance in women
Prevention Since the underlying cause of the syndrome is unknown there is to date no treatment that serves as a complete solu-tion to all the negative effects according to Dr Oliver Grundmann of the Department
Girls are made of sugar spice and everything nice but unfortunately that isnrsquot a concoction that can ward off disease The unfortunate truth is that when it comes to certain illnesses the scales are tipped against the gentler sex Make sure you know the fem-ailments
DISEASES THAT HATE WOMENhellipAND WHAT WOMEN CAN DO ABOUT ITWR IT TEN BY M ICHAEL R ICHARDSON
Quit Hitting Yourself Autoimmune Diseases
What An autoimmune disease is when the body mistakenly attacks its own healthy cells treating them as harmful invaders The problem generally shows itself as a hyper-sensitive response like an allergic reaction
There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body including the heart brain nerves muscles skin eyes joints lungs kidneys glands the digestive tract and blood vessels Common autoimmune diseases are type 1 diabetes rheumatoid arthritis lupus multiple sclerosis and thyroiditis and it is fully possible to have multiple autoimmune disorders
23 million Americans have some kind of autoimmune disease
frac34are women
Autoimmune disease is a top 10 leading cause of death for women under age 64
Autoimmune disease is the 3rd most common category of disease after cancer and heart disease
Why Estrogen boosts the bodyrsquos response to infection while testosterone suppresses it The aggressive response in females might lead to disorders Other research says the autoimmune discrepancy between genders comes from mothers and babies exchang-ing cells during pregnancy If a babyrsquos cells remain in the mother her immune system might see them as invasive which can lead to autoimmune disorder Theories aside itrsquos probably a combination of environmental and genetic factors
Treatment Modern medicine makes it easier to live with most autoimmune diseases Treatment usually comes in the form of medication or therapy for the specific auto-immune response
ailmentsfemale
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
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ika
Bak
os |
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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| D
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
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On Professional Testing
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 25: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/25.jpg)
HEALTHY IDAHO MARCH 2013 25 FacebookcomHealthyIdaho
Practically every organ is different in men and
women
Porcelain Doll Fragility Osteoporosis
What Osteoporosis which literally means ldquoporous bonesrdquo is when the body makes too little bone or loses too much bone or both Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things accord-ing to the National Osteoporosis Foundation (NOF)
Who When it comes to bones the lady-folk are at a disadvantage One out of every two women over the age of fifty will experience an osteoporosis-related fracture according to everydayhealthcom Breaks are most likely to occur in the hip spine and wrist
Now Not Later Bone Health ExerciseWhen it comes to exercise it isnrsquot all about muscles and heart health Exercise helps bone density as well It helps to remem-ber that bones are living growing tissue and that using them can add strength Just because they feel like a rocks doesnrsquot mean they act like rocks
Bone Strengtheners
bull High impact Dancing hiking jogging tennis jump rope
bull Low impact (for those already at risk) Elliptical machine stair-step machines and walking
bull Muscle-strengthening Lift weights or do any resistance exercise 2-3 times per week
15of American adults have IBS
IBS is 3-4 times more common in women than men
of Medicinal Chemistry at the University of Florida But Grundmann says nutrition and lifestyle affect the occurrence of IBS so people can modify their lives to improve wellbeing
ldquoIt has been shown that certain food items may trigger or worsen IBS episodesrdquo he saysCaffeinated beverages alcohol smoking gluten fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms Try starting a food diary to see what is hurting you You may have to eliminate a food for month or two before seeing changes
Exercise In addition to diet modern re-search shows that frequent exercise and sufficient sleep positively influence IBS Try to get around 30 minutes of aerobic exercise per day and at least seven hours of sleep each night going to bed at a consistent time Grundmann says
bull 45 million women over the age of 50 have osteo-porosis of the hip
bull 34 million people are at risk for osteoporosis ac-cording to the NOF
Why Women start with lower bone den-sity than males and lose bone mass more quickly as they age leading to higher rates of osteoporosis Why older women Due to menopause women experience dramatic drops in estrogen levels which is important for keeping bones healthy
Outlook Though these odds for fractures arenrsquot especially cheery the outlook for osteoporosis is much better than just 20 years ago The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease ldquoUntil recently osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageingrdquo a WHO report states
Prevention
bull Get enough calcium and vitamin Dbull Eat enough fruits and vegetablesbull Donrsquot eat too much protein sodium
and caffeinebull Have an active lifestylebull Donrsquot smoke or drink too much
alcoholbull Keep a healthy weight
Itrsquos important to start caring about bone health at a young age since symptoms can sneak up on you But even if you are older still care ldquoThe good news is that it is never too late to take steps to improve bone healthrdquo says Mary Bridgeman a Clinical Assistant Professor of Pharmacy at Rutgers
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
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208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 26: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/26.jpg)
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
tipYou cannot change the wind but you can adjust the sails
body image BOOST YOUR
WHEN YOU THINK OF
YOUR BODY WHAT
THOUGHTS COME TO
MIND DO YOU FOCUS
ON WHATrsquoS ldquoWRONGrdquo DO
YOU FEEL EMBARRASSED
ABOUT YOUR BODY LIKE
SO MANY PEOPLE WHO
STRUGGLE WITH WEIGHT
YOU MAY FIND IT DIFFICULT
mdashOR PERHAPS NOT EVEN
KNOW HOWmdashTO WORK
TOWARD A HEALTHIER
RELATIONSHIP WITH YOUR
OWN BODY BUT YOU CAN
LEARN TO ACCEPT AND
APPRECIATE YOURSELF
bA HEALTHY LIFESTYLE is about more than eating well and exercising mdash it is about accepting and embracing your body and treating it well Itrsquos not about waiting until yoursquove reached some ideal weight or some particular goal before learning to notice whatrsquos good about yourself and your body After all staying motivated requires that we celebrate every success Maybe your clothes feel a little looser or yoursquore feeling better about the way you look mdash itrsquos important to notice all the steps along the way
aeligREMEMBER FEW PEOPLE fit into or can ever obtain the supermodel standard of beauty Yet media images bombarding us with cellulite-free thighs rock-hard abs and a flat tummy distort our own body image and can leave us feeling inferior if we feel we donrsquot measure up This week pay particular attention to the messages you send yourself about your body Are they mainly negative If so practice replacing them with more self-accepting thoughts Take a look in the mirror and find the things about your body that you like and say that you like them out loud Start thinking of your body as something special that deserves your great care and attention
Source Duke Diet amp Fitness wwwDukedietCom
body image
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
Dre
amst
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com
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
so V
ling
| Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 27: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/27.jpg)
HEALTHY IDAHO MARCH 2013 27 FacebookcomHealthyIdaho
body image BOOST YOUR
26 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
copyV
eron
ika
Bak
os |
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28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 28: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/28.jpg)
28 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
body image
Despite increased awareness of eating disorders some American girls continue to starve themselvesmdashlosing control of extreme weight loss regimens that may involve restricted calorie intake obsessive exercise food group elimination and daily vomiting In the process they risk permanent organ damage even death
WHY AREAMERICAN WOMENDYINGTO BETHIN WRIT TEN BY EMMA PENROD
Exactly why they take such great risks continues to elude experts but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin
Certainly unrealistic societal ideas for beauty muscularity and thinness contribute But psychologists say those with eating disorders arenrsquot as the saying goes dying to look thin Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances
ldquoPeople with eating disorders are not trying to look like modelsrdquo says Justine Reel the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK ldquoAlthough a diet could start with a motivation to change onersquos size shape or appearance eating disorders are much more complex psychologicallyrdquo
A DANGEROUS SPIRALThough associated with body dissatisfaction disordered eating is rooted in deeper issues involving self-esteem anxiety and depression according to Lynn Grefe the president and CEO of the National Eating Disorders Association
ldquoIt looks like itrsquos all about food but itrsquos really about how they feel about themselvesrdquo she says ldquoTheyrsquore trying to control something and the one thing they can control is their own bodyrdquo
CRITICAL MASS
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
zka
| D
ream
stim
eco
m
34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
so V
ling
| Dre
amst
ime
com
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 29: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/29.jpg)
HEALTHY IDAHO MARCH 2013 29 FacebookcomHealthyIdaho
For at-risk populations predisposed to disordered eating stressful trigger events can begin a dangerous cycle that is difficult to escape Dieting somehow becomes a sort of addiction and before long the situation spirals out of control These disorders take time to develop and there is ultimately no single easily addressed cause
ldquoA person does not wake up one morning and decide lsquoI want to have an eating disorderrsquordquo Grefe says
DECODING CORRELATIONSEach individual situation is unique but Mary Pritchard an experimental psychologist at Boise State who specializes in disordered eating says she and her colleagues are beginning to notice common themes
Eating disorders may well begin at the genetic level according to Pritchard Many eating disorders exist simultaneously with other common mental disordersmdashspecifically people with bulimia often suffer from depression or other mood disorders and people with anorexia often also exhibit various anxiety disorders Research suggests a genetic and physiological basis for both depression and anxiety
ldquoThere is enough of a connection to give us pauserdquo Pritchard says ldquoBut if there is [a gene for eating disorders] itrsquos a relatively small factorrdquo
IT ALL STARTS AT HOMEMore important in Pritchardrsquos opinion is the patientrsquos home environment For most children family members are a childrsquos most influential role models up to pre-adolescence or about age 10 If as recent studies have suggested 80 percent of children have attempted their first diet prior to age 10 then ldquoit all starts at homerdquo Pritchard says
People who exhibit similar eating disorders often come from similar family situations Pritchard explains Children who later develop anorexia are often raised by controlling or over-protective parents They later come to view their bodies as the only aspect of their lives they can control and turn to extreme diets as a form of escape Bulimics on the other hand usually come from unstable family situations They may turn to food as a form of self-medication hoping to make themselves feel better and then later punish themselves by purging any potential weight gained by the emotion-driven binging
In either case she says these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain Even if their parents abstained from forcing diets or other eating restrictions on the children seeing a parent endeavor to lose weight or vocally criticize their own weight has long-term consequences
Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting Anorexics are generally thin before they begin dieting and bulimics are usually of normal weight or just slightly overweight
ldquoFor a truly obese person itrsquos very rare for them to end up with anorexia or bulimiardquo Pritchard says
PROMOTING A SHAKY FOUNDATIONAfter age 10 the family environment becomes somewhat less important and the influence of social pressures increases Media is important but peers more so according to Pritchard who says that those with predispositions for disordered eating tend to flock together to sharemdashand spreadmdashtheir ideas Peers influence which media outlets adolescents are likely to be looking at and as groups of girls meet to discuss the latest issue of a magazine disturbed ideas about food dieting and weight begin to surface and spread
More recently websites forums and social media initiatives calling themselves pro-ana pro-mia or using tags lines such as ldquothinspirationrdquo have surfaced and become popular among young demographics Such websites often facilitate the spread of potentially harmful claims suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories and in many cases act as support groups reinforcing anorexic or bulimic behaviors
While anorexia and bulimia are generally most common among women in their late teens or early twenties it is also common for disordered eating to surface during middle age as children are beginning to move out Eating disorders are also becoming more common among young men
The final piece of the puzzle according to Pritchard is a societal or perhaps even innately human focus on the negative While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders Pritchard says even criticizing others is detrimental
ldquoSome research suggests your mind doesnrsquot know the difference between a negative thought about yourself or othersrdquo she says ldquoWersquore wired to focus on the negativerdquo
SOCIETAL SOLUTIONSIt can take time to break habits of negative self-talk but the first step is to pay special attention to thoughts that criticize self or others and replace them with positive thoughts Pritchard says It can take up to five positive thoughts to undo one negative one she adds
A generally critical culture and ads that attempt to guilt consumers into making purchases certainly donrsquot help the situation but Grefe says that with all the other underlying factors removing all media influence entirely would not eliminate eating disorders
ldquoThere are some people who would probably have anorexia no matter whatrdquo Grefe says ldquobut we would not have the numbers we have todayrdquo
Because eating disorders are so difficult to prevent universally Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media
ldquoPeople are dying at 19 years old at 20 years oldrdquo she says ldquoThatrsquos why we feel itrsquos so important to diagnose these earlyrdquo
CRITICAL MASS The NEDA estimates that approximately 31 million people suffer from some form of eating disorder but it is difficult to determine the exact number of people affected In Utah a survey of hospitals found that more than 1000 individuals were hospitalized with conditions
B Y T H E N U M B E R Srelated to eating disorders between the years 2007 to 2011 for an average of about 218 patients per year During that five-year period the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent
ldquoOf course that doesnrsquot include all the people with those conditions who never sought care in a hospitalrdquo says Cyndi Bemis a public information specialist with the Utah Department of Health who conducted the survey ldquoSo thatrsquos just the tip of the icebergrdquo
WHERE TO GET HELP
Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders There are numerous resources available to help those currently struggling with a disorder whether that person is you or someone you know
National Eating DisorderAssociation (NEDA)wwwmynedaorg800-931-2237
Center for Change (Orem UT)wwwcenterforchangecom888-224-8250
Avalon Hills Residential Treatment Center (Petersboro UT)wwwavalonhillsorg800-330-0490
Many psychologists and counseling centers will also assist those with eating disorders
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 30: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/30.jpg)
30 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Idahorsquos suicide rate consistently ranks within the top ten in the nation
Follow- up calls by Phone Responders are
integral to the ISPH model of service Phone
Responders attempt to schedule them with
all suicidal callers and whenever requested
deemed appropriate Recipients of follow-
up calls report high levels of satisfaction
relief and better linkage with referrals upon
contact
Thus far ISPH has trained 40 volunteers and
Executive Director John Reusser states the
quality of the volunteer experience is central
to the Hotlinersquos success and sustainability
ldquoI learned from my time at the Crisis Clinic
in Seattle that volunteers are the lifeblood
of this kind of organization and that
hotline work can at times be stressful and
demanding Our dedicated phone room
model of service ensures that Volunteer
Phone Responders have direct on-site
supervision and great support during and
after they handle crisis calls We donrsquot want
volunteers taking a ldquohard callrdquo home with
them We try to emphasize good volunteer
self-care practices and promote a fun
supportive and collegial environment in the
Hotline phone roomrdquo
The Hotlinersquos current hours of operation are
Monday-Friday 9 am to 5 pm with plans
to expand to 247 Outside those hours
all calls to 1-800-273-TALK are taken by
hotlines outside of Idaho Says Director John
Reusser You donrsquot have to be suicidal to
call the Hotline anyone in crisis or needing
emotional support or resources is welcome
to callrdquo
To make a donation to ISPH or inquire about volunteering visit their website
(idahosuicidepreventionorg) or Facebook page (facebookcomidahosuicideprevention)
or call 208-258-6990
According to the Suicide
Prevention Action Network of
Idaho our state ranked
fourth in the nation in 2010
with a rate of suicide 49 percent higher
than the national average In 2011 284
people committed suicide in Idaho
and it has become the second leading
cause of death among 15-34 year olds
It is estimated that suicide attempts
in Idaho result in $36 million in costs
annually (SPAN Idaho 2011) The Idaho
Suicide Prevention Hotline (ISPH) a
program of Mountain States Group
is a cost effective way to address this
problem The Hotline number is 1-800-
273-TALK (8255) ISPH provides crisis
intervention emotional support and
resource referrals
ISPH launched on November 16 2012
and has handled approximately 160
calls from throughout the state Prior
to its launch Idaho had been without a
dedicated statewide suicide prevention
hotline since 2006 ISPH has only 2 paid
staff a full-time Director and half-time
Volunteer Coordinator All calls are
handled by trained Volunteer Phone
Responders who receive approximately
32 hours of training and apprenticeship
prior to staffing the phones The core
of volunteer training is an intensive
2-day International best practices
model called ASIST (Applied Suicide
Interventions Skills Training) It
specifically addresses ambivalence in
persons at risk for suicide emphasizing
making a strong connection with
the individual thoroughly exploring
reasons for living and dying with them
and solid safety planning
suicideprevention
HOTL
INE
- 1-8
00-2
73-T
ALK
(825
5)
mental health
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
copyC
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
roliq
ue K
ulec
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| D
ream
stim
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
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| Dre
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
copySa
ndor
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 31: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/31.jpg)
HEALTHY IDAHO MARCH 2013 31 FacebookcomHealthyIdaho
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 32: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/32.jpg)
32 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
DR MOSCOTrsquoS TIPS FOR SAFELY USING EYE MAKEUP True Colors
beatuy tips
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
copyC
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
copySa
ndor
Kac
so V
ling
| Dre
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
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I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
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HEALTHY IDAHO MARCH 2013 33 FacebookcomHealthyIdaho
DID YOU KNOWCosmetics such as
mascara eyeliner and concealer are among the
leading foreign objects to enter both girlsrsquo and
womenrsquos eyes
According to Dr Harvey Moscot of Moscot Eyewear and Eyecare gt gt gt
Since 1915 the most serious prob-
lem related to the application of eye
makeup is injury to the cornea (the
clear surface in the front of the eye)
from either scratching the eye with a
fingernail or eyeliner device Addition-
ally allergic reactions from preserva-
tives that stop bacterial growth on
makeup can also cause tearing itch-
ing swelling and redness to the eyesmdash
more commonly then yoursquod imagine
So whether itrsquos your first time applying
makeup or yoursquore a seasoned veteran
below are some helpful tips from
Dr Moscot to help prevent any poten-
tial injuries infections or allergic
reactions to make up applied around
your eyes
CAREFUL CAREFUL CAREFUL Eye makeup removers are designed
to be used near and around the eye
Makeup removers can cause dry-
ness itching and swelling if they get
into your eyes so apply with ease and
slowly to avoid any from entering
the eye
KEEP YOUR EYELINER PENCILS SHARPENED AND ON POINT This prevents the wood casing from
scratching the eye An old pencil tends
to get stiff requiring more pressure If
this happens replace the pencil with a
new one
GIVE YOUR MAKEUP A BREAK If you have an eye infection such as
pink eye or conjunctivitis avoid wear-
ing makeup until the condition abates
And importantly make sure to throw
away existing makeup and start anew
since older products may still contain
bacteria
OUT WITH OLD IN WITH THE NEW
It is important to replace old cosmet-
ics every six months to avoid excess
contamination and bacteria growth
Old cosmetics are a major cause of
eye infections
SALIVA DOES NOT MAKE FOR CLEANER MAKE UP If your makeup
needs a little spiffing up do not use
your saliva to do so Make sure to clean
your make up with water or makeup
remover only since saliva contains
bacteria and might cause infection
NEVER SHARE EYE MAKEUPBecause everyonersquos skin bacteria is
different sharing cosmetics is a sure
fire way to cause cross contamination
which leads to eye infections
NEVER MIX OLD WITH NEWOld applicators cannot be used with
new cosmetics You run the risk of
transferring bacteria into the newly
bought product by using older
applicators
MAKEUP COUNTER NO NONever use sample products at cosmetic
counters without making sure they are
using a fresh sample on you
DONrsquoT MAKEUP AND DRIVE
Never under any circumstance should
you ever apply makeup in a moving
vehicle Any quick maneuver stop
or sudden bump could mean an acci-
dental poke
If you think you have an infection
speak with your eye doctor for
diagnosis and treatment
True ColorsFor more make up application tipsvisit healthy-idahocom
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34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
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WA
Y T
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ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 34: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/34.jpg)
34 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Embarrassing beauty questions mdash answeredYour 9 most
B Y A M Y M K E L L E R
beatuy tips
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HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
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36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
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38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 35: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/35.jpg)
HEALTHY IDAHO MARCH 2013 35 FacebookcomHealthyIdaho
WHAT CAUSES FOOT ODORWhen the normal bacteria on your feet inter-
act with moisture trapped in your socks and
shoes they emit stinky sulfurous byproducts
says Doris J Day MD an assistant professor
of dermatology at New York University
THE FIX Since dry feet equal odor-free feet
wear absorbent cotton socks with shoes
made from breathable materials like canvas
and leather and sprinkle Zeasorbmdashan over-
the-counter drying powdermdashinto your shoes
every morning Three nights a week pour
a pot of tea made with several regular (not
herbal) tea bags into a basin then soak your
feet for five to ten minutes The tannic acid in
tea temporarily inhibits sweat production See
your doctor if your feet are also red swollen
or scaly to make sure a bacterial or fungal
infection isnrsquot causing the smell
1
ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES No Theyrsquore actually
called keratosis pilarismdashthe cause is unknown
but some claim that itrsquos a hereditary condition
THE FIX You can soften and help slough off
bumps by rubbing them with a mixture of
equal parts petroleum jelly and either water
or cold cream If that doesnrsquot work prescrip-
tion Retin-A probably will but it can irritate
the surrounding skin A better alternative
prescription LactiCare-HC Lotion 2 12
which contains lactic acid to dissolve dead
skin cells and hydrocortisone to soothe any
acid-induced irritation Rub lotion onto bumps
twice a day until they clear up
24
3
EVERY TIME I SHAVE I GET A BUMPY RASH ALONG MY BIKINI LINE mdash WHATrsquoS CAUSING ITA too-close shave or waxing
can make hairs split and
loop around just under the
surface of the skin As these
off-kilter hairs grow they
push up against your skin
causing inflammation and
redness says Lawrence Moy
MD chief of dermatology at
Harbor-UCLA Medical Center
THE FIX Put down your
loofah dermatologists now
agree that rubbing the bumps
to free trapped hairs will only
make the problem worse
Instead apply an OTC acetyl-
salicylic acid (aka aspirin)
solution twice a day for two to
seven days to gently exfoliate
the top layer of your skin (try
Soft Cell) Once you shed this
layer the looped hairs will
be able to poke through A
cortisone injection adminis-
tered by your dermatologist
will decrease inflammation
in bigger bumps If ingrown
hairs are a persistent prob-
lem you may want to consider
laser treatment which dam-
ages the hair follicles and pre-
vents hair growth Yoursquoll need
about three treatments (each
around $350) followed by a
touch-up every six months to
a year
5WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING Although brushing will
help prevent cavities (so dont stop scrub-
bing) it can only mask bad breath since the
problem really lies within your throat and
tongue not your teeth When the bacteria
in your mouth lose access to oxygen (which
can happen when you use alcohol-based
mouthwashes take certain prescription
medications for depression or high blood
pressure or simply sit with your mouth shut
for a long time) they emit smelly sulfur com-
pounds says Harold Katz DDS founder of
The California Breath Clinic in Los Angeles
this is the same principle at work with foot
odor Eating garlic and onion also makes
your breath stink because they containmdash
surprisemdashthose same sulfur compounds
THE FIX Contrary to popular belief a
tongue scraper wont banish bad breathmdash
sulfur compounds cannot be removed
manually Instead keep your mouth oxygen-
ated by drinking water throughout the day
and using an over-the-counter oral rinse
with chlorine dioxide in both the AM and
the PM to neutralize sulfur compounds (try
TheraBreath Oral Rinse) Chewing on oxy-
gen-rich vegetables like parsley and celery
can also diminish odors If these tricks dont
work see your dentist
I SWEAT THROUGH MY BLOUSES SHOULD I BE WORRIEDMost likely theres noth-
ing to fear says Joseph L Jorizzo MD
chairperson of dermatology at Wake Forest
University School of Medicine in Winston-
Salem NC You probably just have a benign
hereditary tendency toward excessive
sweating that can crop up at any age But
see your doctor to rule out an overac-
tive thyroid a low blood-sugar level and a
number of other problems that can cause
continual heavy sweating
THE FIX Before bed towel-dry your armpits
and apply the prescription antiperspirant
solution Drysol (it contains a higher percent-
age of aluminum chloride a drying agent
than regular deodorants do) Wash the
solution off in the AM and dont reapply
any deodorant Repeat nightly Still not satis-
fied Ask your doctor about Botox injections
mdashone treatment ($800 to $1500) can para-
lyze sweat glands for six months to a year
copySa
ndor
Kac
so V
ling
| Dre
amst
ime
com
36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
copyM
agda
natk
a |
Dre
amst
ime
com
38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 36: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/36.jpg)
36 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
WHY DO MY TEETH LOOK SO DINGY Smoking and exces-
sive consumption of dark beverages (like
coffee tea soda and red wine) are the
main causes of stained teeth says Lana
Rozenberg DDS founder of the Rozenberg
Dental Day Spa in New York City
THE FIX As with clothing stains the longer
discolorations remain on your teeth the
harder they are to removemdashso keep up
those twice-a-year dental visits You can
lighten your teeth several shades with
a whitening toothpaste that contains
carbamide peroxide but use it only once
a day to avoid drying out gum tissue (try
Rembrandt Plus with Peroxide toothpaste)
Floss treated with the whitening agent
silica has also been proven to polish away
stains which often form between teeth
(try Johnson amp Johnson Reach Whitening
Floss) For more dramatic results your
dentist can bleach your teeth up to eight
shades brighter with a highly concentrated
peroxide gel administered via laser ($800
to $1500) or in a custom-fitted mouthpiece
($600 to $1000) that you wear an hour a
day for about 10 days says Rozenberg
Though drugstore bleaching kits are much
less expensive they arent quite as effec-
tivemdashthe gel isnt as strong and since the
mouthpieces arent created specifically
for you the gel can drip out of them and
inflame your gums
beatuy tips
6
WHY DO I HAVE STRETCH MARKS You may suspect that the marks
on your tummy thighs or hips were caused
by pregnancy or significant weight fluctua-
tions What you may not know though is that
hormonal changes that occur during normal
growth spurts can also cause your skin to
stretch and scar says Lawrence Moy MD
Red marks appear when your skin stretches
and thins so much that you can see your
blood flowing through the skins thinned outer
layers says Joseph L Jorizzo MD When your
skin stretches minimally or the stretched skin
is thick white marks result
THE FIX No treatment is guaranteed to
remove stretch marks but you can make
them less noticeable Try twice-daily
applications of OTC Striae Stretch Mark
Crememdashseveral studies have confirmed that
it can reduce red or white marks in about
four weeks Or ask your doctor about laser
therapy ($450 to $700 per treatment) which
can tone down the brightness of recently
acquired red marks or microdermabrasion
($50 to $150 per session) which can dimin-
ish the appearance of white marks
IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR If you fight
your follicles on a daily basis or sprout lots of
hairs on your chin see your doctor Polycystic
ovarian syndrome (a disorder characterized
by high levels of male hormones) or an adre-
nal gland problem could be to blame If youre
moderately hairy (you tidy up your brows or
upper-lip area once a month) youve probably
just got your genes to thank
THE FIX Vaniqa a new odorless prescription
cream has recently been approved by the
FDA to decrease light to heavy hair growth
anywhere on the face ($50 for a two-month
supply) Though it doesnt yield immediate
results (youll need to keep using your regular
hair-removal methods at first) the cream
blocks one of the enzymes responsible for
hair growth gradually slowing it down as long
as you continue to use it says Ken Washenik
MD director of dermatopharmacology at
New York University School of Medicine For
those who dont respond to Vaniqa six laser
hair treatments ($150 each) can significantly
decrease hair growth for months A monthly
electrolysis session for up to a year ($60 to
$100 each) can remove hair permanently
7
8
WHY IS MY FACE SO SHINY If you are also
losing hair and have stopped
getting your period a hor-
monal imbalance could be the
culprit and you should see
your doctor If not your skin
is just oversensitive to your
male hormones (we all have
them)mdashand this is triggering
the production of excess oil
Another possibility a too-harsh
cleansing routine (some of
you have written to us saying
you use rubbing alcohol to nix
shine) Many derms believe
that alcohol-based toners and
gritty scrubs can overdry and
irritate your skin and make it
produce extra oil to compen-
sate says Doris J Day MD
THE FIX Your best bet is to
regulate oil without overdrying
your skin So in the morning
wash your face with an oil-free
lotion cleanser then rub on
an alcohol-free toner Try
Cetaphil Daily Facial Cleanser
for Normal to Oily Skin and
Bath amp Body Works Bio Face
Oil-Control Facial Toner Top
with the OTC oil-absorbing gel
Clinac OC Sop up shiny spots
throughout the day with blot-
ting papers (try Hard Candy
Shiny Sheets) Repeat your
AM routinemdashminus the gelmdash
before bed If you continue to
shine ask your dermatologist
about Retin-A Micro Less
irritating than regular Retin-A
this prescription cream was
created to treat acne but has
also been proven effective
against oiliness
9
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
copyM
agda
natk
a |
Dre
amst
ime
com
38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
naidireM ni ohadI E 501
7702-852 )802( tsew-esioBmocxrgninraelwww
won egakcap gnitset etelpmoC ylno 210311 pxE - IHDI edoC - 99$ 22813
chai it with vanillaGive the gift of life and earn up to 20KHelp someones dream of becoming a parent come true bull MUST BE 21-39 YEARS OF AGE bull CURRENTLY HAVE INSURANCE bull AND MUST LOVE BEING PREGNANT
Currently working with Intended Parents across the US
Rocky Mountain Surrogacy LLC currently has Couples waiting for Gestational Carriers
208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 37: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/37.jpg)
HEALTHY IDAHO MARCH 2013 37 FacebookcomHealthyIdaho
Sun protectionSunscreens continue to improve with higher SPF values Ingredients previously only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays There are new options available for both daily wear and waterproof beach or pool wear If dermatolo-gists had their way everyone would live in caves and never again see the light of day We do realize however that people must live their lives so we always recommend sun block broad-brimmed hats long sleeves and gloves etc We also ask that people especially avoid mid-day sun
HAPPYskinYour spring skin care update 2013Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring
EczemaFor eczema there are relatively new cortisone- and non-cortisone-containing treatments that offer relief to both children and adults Patients may choose from ointment cream lotion solution gel and spray forms of medication Soap-free cleansers such as Cetaphilreg and CeraVereg remain the best option for those with sensitive or dry skin Although eczema is not curable it is much more manageable than ever before PsoriasisPsoriasis patients now have an entirely new menu of options for treatment including oral medication topical treatments and the injectible biologic agents including Amevivereg Enbrelreg Humirareg and Remicadereg Anyone with psoriasis who hasnrsquot seen a derma-tologist for several years should book an appointment today Skin cancers including melanomaThere have been many developments in skin cancer diagnosis and treatment Melanoma remains the greatest threat to life and health The key to managing melanoma is early detection People should have a professional skin exam yearly to make sure that no lesions appear suspicious The larger a skin cancer becomes the more involved the removal or management of the lesion A cream called Aldaraacirc can be used to treat many skin cancers WartsWarts continue to afflict people There are many treatments avail-able including destructive treatments like freezing or blistering immunologic treatments and even locally injected chemotherapy Persistence pays off as patients tend to get the best results when seen every two weeks until the warts are completely gone Topical antibioticswound healingA topical antibacterial ointment Altabaxreg appears to be very effective against skin infections Biafinereg a prescription topical emulsion helps with wound healing and is very effective for thermal burns of the skin Anti-agingskin rejuvenationIn the area of anti-aging treatments nightly application of Retin-Areg cream or related products forms the foundation Some dermatologists believe that patients should use Retin-Areg from childhood through to old age The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors Botox Cosmeticreg smoothes wrinkles especially in the upper third of the face Fillers like col-lagen Restylanereg and Juveacutedermreg can restore volume to the skin For patients who want to be more aggressive in managing lax skin brown spots and redness laser treatments are available and offer dramatic results It is possible to achieve a very natural look with products and services available through dermatologists today The overly tight look of faces popular among aging wealthy celebrities in the 1980s and 1990s is no longer considered fashionable People want to look good relatively age appropriate and natural Patients donrsquot need to always resort to the desperation of plastic surgery Other less drastic options are available When people ask ldquoWhat is the one thing I can do to keep my skin looking as young as possible for as long as possiblerdquo the answer is to protect the skin from ultraviolet light
WRITTEN BY Douglass Forsha MD
beatuy tips
copyM
agda
natk
a |
Dre
amst
ime
com
38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
naidireM ni ohadI E 501
7702-852 )802( tsew-esioBmocxrgninraelwww
won egakcap gnitset etelpmoC ylno 210311 pxE - IHDI edoC - 99$ 22813
chai it with vanillaGive the gift of life and earn up to 20KHelp someones dream of becoming a parent come true bull MUST BE 21-39 YEARS OF AGE bull CURRENTLY HAVE INSURANCE bull AND MUST LOVE BEING PREGNANT
Currently working with Intended Parents across the US
Rocky Mountain Surrogacy LLC currently has Couples waiting for Gestational Carriers
208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 38: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/38.jpg)
38 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Herersquos the great news about herbs they taste great theyrsquore easy to cook with and they donrsquot add nearly as much salt fat or sugar to our diets as other ingredients we regularly add for flavorUnlike the salts and oils we reach for almost automatically herbs are also rich in nutrients Table salt for example is effectively raw sodiummdashan essential nutrient true but one we overdose on regularly Likewise butter is near straight saturated fat Granted margarine is a little better with at least some vitamin A and K and olive oil contains vitamins E and K but that pales in comparison to most herbs which often contain a variety of vitamins and minerals for significantly less negative trade-offs
Enumerating the potential benefits of all herbsmdashby definition any plant with edible leavesmdashis the topic for a small book Here wersquove narrowed this list to a few favorite culinary herbs you might like to become acquainted with if yoursquore not already
An Herb Blub BASIL OREGANO AND MARJORAMYoursquove probably encountered these so-called spaghetti herbs before perhaps the last time you had a pizza What you may not have realized is that these unassuming little plants are nutritional powerhouses Basil is an excellent choice if yoursquore cutting caloriesmdashtossing a few whole leaves on your next pizza or salad will add flavor and character plus a sizable portion of vitamin K in exchange for a mere calorie or two
Oregano is higher in caloriesmdashmore than three times highermdashbut a teaspoon wonrsquot do much damage and this herb offers a greater diversity of nutrients if in smaller portions Like basil oregano is high in vitamin K but even a teaspoon will add notable traces of calcium and iron as well
Marjoram is probably the least common of these three It is similar in flavor to basilmdashthough stronger when cookedmdashbut more like oregano from a nutritional point of view It might be slightly higher in calories but thatrsquos because it contains more fiber Itrsquos highest in vitamin K iron and calcium
CILANTROCilantro is another good seasoning choice if yoursquore aspiring for weight loss Like basil cilantro is extremely low in calories but big on flavor and personality Itrsquos also high in vitamins A and K and contains smaller amounts of vitamins C and E plus folate potassium copper and iron It makes
routine appearances in Mexican fare in salads and next to chicken but 101 Cookbooks puts it in recipes for soups curries humus and noodle bowls
There are however those who canrsquot stand so much as the smell of cilantro Last year a genetic survey of 30000 individuals linked a specific gene controlling perceptions of taste to hating cilantro According to Nature to an estimated 21 percent of those descended from east Asians 17 percent of those with European ancestry and 14 percent of those with African ancestry cilantromdashand coriander a spice made from the herbrsquos seedsmdashdo in fact taste different Possibly like soap
SAGE AND THYMEThese two common spices are notable for the diversity of nutrients they offer Sage is slightly high in saturated fat when compared to other herbs but it is also a good source of vitamin K calcium and iron
Thyme which is lower in fat and calories is an even better option It lacks a few of the nutrients sage contains in trace amounts but it contains more vitamin A C and B6 plus riboflavin folate and a host of useful minerals like calcium iron copper and potassium
These are classic additions to soups casseroles roasted meats and vegetables
SMALL PLANTS BIG HEALTH IMPACT
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
naidireM ni ohadI E 501
7702-852 )802( tsew-esioBmocxrgninraelwww
won egakcap gnitset etelpmoC ylno 210311 pxE - IHDI edoC - 99$ 22813
chai it with vanillaGive the gift of life and earn up to 20KHelp someones dream of becoming a parent come true bull MUST BE 21-39 YEARS OF AGE bull CURRENTLY HAVE INSURANCE bull AND MUST LOVE BEING PREGNANT
Currently working with Intended Parents across the US
Rocky Mountain Surrogacy LLC currently has Couples waiting for Gestational Carriers
208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 39: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/39.jpg)
HEALTHY IDAHO MARCH 2013 39 FacebookcomHealthyIdaho
CHERVIL AND SAVORYChervil is rare in the US but was once considered the finest of fine French herbs According to Nationrsquos Restaurant News it made a tiny comeback two or three years ago but it is still often overlooked so much so you might only find it at specialty markets Itrsquos not especially high in one particular nutrient but is notable for its nutritional completenessmdashparticularly where the essential minerals are concerned It lacks only sodium and copper
Likewise savory is an old herb once highly popular but now mostly forgotten Seeking it out will add a vintage element to your cooking as well as vitamins A and C calcium and iron
Have your own favorites The chart above should give you a good idea of what nutrients come from where The values here represent a 100-gram portion of each herbmdashmore than most would ever use for cooking but useful for a direct comparison An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement
Wersquore all familiar enough with herbs like basil and sage but there are many edible herbs that go unnoticed in our daily cooking
If yoursquore looking to serve up a more exotic flavor for some special occasionmdashor even just for funmdashconsider lavender Though best known for its aroma these tiny purple flowers are perfectly edible and high in vitamin A and calcium Chefs often use it to dress up lamb ice cream and cregraveme brulee
Another unusual herb you can probably find in your yard is dandelion The greens
There is significant debate over what form of store-bought herb is bestmdashshould you buy fresh or dried
Fresh may seem like the healthier choice but that may not be the case Like all fruits and vegetables the nutritional value of herbs is at its peak only if the plant is perfectly ripe and not picked too late or prematurely Additionally the nutritional content gradually fades as
are high in vitamins A and K and contain minerals such as calcium and iron as well They have an assertive bitter taste with a slight spice to it and they make a great addition to any sophisticated salad or soup They can also be sauteacuteed or steamed like spinach according to Epicurious
If yoursquore going to harvest your own dandelions be sure they havenrsquot been sprayed or treated with any kind of poison and wash the greens thoroughly For the best quality pick young plants and remove the tougher thick portion of the stem
Go Gourmet
the plant decays after it has been picked Ideally fresh herbs should be used within three days
On the other hand most nutrients are destroyed by heatmdashthey evaporate with the liquids contained inside the plantmdashand so dried herbs may also lose a good portion of their nutritional value if not handled carefully
To avoid this some companies offer freeze-dried herbs This is about as close as you can get to suspended animation but expect to fork over extra cash for it And if yoursquore not careful yoursquoll still lose nutrients the moment you cook it
The secret according to Vicki Vosburg a master herbalist and the owner of The Herb Pantry in Boise is in the preparation of herbs
If yoursquore cooking a dry dishmdashfor example if yoursquore grilling chickenmdashyoursquoll want to add your herbs at the last possible minute to preserve the nutrients If yoursquore cooking any kind of liquid-based dish like a soup go ahead and add the herbs whenever yoursquore ready The nutrients will come out of the plant but will remain in the brothS
EL
EC
TIN
G A
ND
P
RE
PA
RIN
G H
ER
BS
Prot
ein
Fibe
rVi
tam
in A
Vita
min
CVi
tam
in E
Vita
min
K
Thia
min
Ribo
avi
n
Nia
cin
Vita
min
B6K
Fola
te
Calc
ium
Iron
Mag
nesi
umPh
osph
orus
Pota
ssiu
m
Zinc
Copp
erM
anga
nese
Sele
nium
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
naidireM ni ohadI E 501
7702-852 )802( tsew-esioBmocxrgninraelwww
won egakcap gnitset etelpmoC ylno 210311 pxE - IHDI edoC - 99$ 22813
chai it with vanillaGive the gift of life and earn up to 20KHelp someones dream of becoming a parent come true bull MUST BE 21-39 YEARS OF AGE bull CURRENTLY HAVE INSURANCE bull AND MUST LOVE BEING PREGNANT
Currently working with Intended Parents across the US
Rocky Mountain Surrogacy LLC currently has Couples waiting for Gestational Carriers
208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 40: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/40.jpg)
40 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
one-pot wondersFor wholesome mouth-watering meals try these simple do-it-yourself recipes With basic simple ingredients yoursquoll save yourself time and money
EAT
YO
UR
WA
Y T
O h
ealth
For less fat calories and cholesterol substitute ground turkey or ground chicken for the beef Indian restaurants usually offer different degrees of spice depending on your preference and tolerance If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes If yoursquore not a spicy eater the fresh-squeezed lemon juice should calm the spice in this recipe As an authentic side serve this dish with steamed basmati rice or couscous
Stir-Fried Curried Beef with Vegetables
1 tbsp vegetable oilfrac12 medium yellow onion thinly sliced2 cloves garlic thinly sliced1 lb ground beeffrac12 tsp ground ginger2 tsp curry powder1 tsp ground coriander1 tsp ground cumin1 cup baby carrots1 cup fresh-frozen peasfrac12 cup green or yellow string beans cut into bite-size piecesfrac12 cup water1 lemon cut into fourths
1 In a large skillet or wok heat vegetable oil over medium-high heat until smoking
2 Stir-fry sliced garlic and onions for 1 minute stirring frequently Add ground beef and spices stir-fry with garlic and onion until no longer red
3 Add carrots peas and beans Stir to coat vegetables in spices and stir-fry until vegetables are brightly colored
4 Reduce heat to medium add water cover and steam for three minutes until vegetables are tender and crisp
5 Serve immediately and garnish with a lemon wedge
INGREDIENTS DIRECTIONS
This hearty dish serves 4
Nutrition facts Serving size 1 cup Calories 2843 Total Fat 97 g Saturated Fat 48 g Cholesterol 685 mg Sodium 1164 mg Total Carbohydrates 171 g Dietary Fiber 54 g Protein 287 g Vitamin A 270 Vitamin C 213 Calcium 58 Iron 218
TIP
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
naidireM ni ohadI E 501
7702-852 )802( tsew-esioBmocxrgninraelwww
won egakcap gnitset etelpmoC ylno 210311 pxE - IHDI edoC - 99$ 22813
chai it with vanillaGive the gift of life and earn up to 20KHelp someones dream of becoming a parent come true bull MUST BE 21-39 YEARS OF AGE bull CURRENTLY HAVE INSURANCE bull AND MUST LOVE BEING PREGNANT
Currently working with Intended Parents across the US
Rocky Mountain Surrogacy LLC currently has Couples waiting for Gestational Carriers
208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 41: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/41.jpg)
HEALTHY IDAHO MARCH 2013 41 FacebookcomHealthyIdaho
EAT
YO
UR
WA
Y T
O h
ealthTIP
To change the flavor from Asian to Italian swap the ramen noodles for fettuccini omit the ginger and replace the sugar soy sauce oyster sauce and dark sesame oil with frac12 cup quality white or red wine Add the wine after the chicken becomes white on all sides and then simmer with carrots and leeks for 5 minutes to cook off the alcohol Instead of topping the dish with green onions choose fresh rosemary sprigs and fresh diced Roma tomatoes
Stir-Fried Chicken with Noodles
All you need is a heavy-duty wok a few key ingredients and a spice rack for a dinner in a dash Use these recipes as-is or if you like to experiment in the kitchen use them as a healthy foundation and add your favorite vegetables for a meal all your own Vegetables when steamed or raw can be eaten in nearly unlimited amounts Add veggies for extra fiber satiety and antioxidants
Nutrition Facts Serving Size 1 frac12 cup Calories 279 Protein 28 g total carbohydrates 214 g total fat 94 g saturated fat 21 g cholesterol 70 mg fiber 14 g
1 tbsp vegetable oil4 garlic cloves minced1 tbsp minced fresh gingerfrac14 cup green onions thinly sliced1lb boneless skinless chicken cut into bite-size piecesfrac12 cup carrot thinly slicedfrac12 cup leeks choppedfrac12 cup fat free chicken broth8 oz Ramen noodles cooked1tbsp granulated sugar2 tbsp soy sauce1 tbsp oyster sauce1 tsp dark sesame oil
This hearty dish serves 4
1 Cook ramen noodles according to package direc-tions without seasoning packet In a wok heat veg-etable oil over medium-high heat until smoking
2 Stir-fry garlic and ginger for 10 seconds Add chicken stir-fry until no longer pink inside
3 Stir in carrot and leek Add broth reduce heat and simmer for 3 minutes Add noodles sugar soy sauce and oyster sauce stir to coat noodles with sauce and heat through
4 Drizzle with sesame oil and top with green onions
INGREDIENTS DIRECTIONS
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
naidireM ni ohadI E 501
7702-852 )802( tsew-esioBmocxrgninraelwww
won egakcap gnitset etelpmoC ylno 210311 pxE - IHDI edoC - 99$ 22813
chai it with vanillaGive the gift of life and earn up to 20KHelp someones dream of becoming a parent come true bull MUST BE 21-39 YEARS OF AGE bull CURRENTLY HAVE INSURANCE bull AND MUST LOVE BEING PREGNANT
Currently working with Intended Parents across the US
Rocky Mountain Surrogacy LLC currently has Couples waiting for Gestational Carriers
208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 42: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/42.jpg)
42 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
Eat To Stay YoungLEARN HOW ANTIOXIDANTS CAN HELP SLOW THE AGING PROCESS
Written by FDA amp USDA
Ever noticed how vitamin C-rich lemon
or orange juice poured onto a fruit salad can
prevent the fruit from turning brown Believe
it or not that is a simple illustration of
how antioxidants help protect the body from
harmful oxidation Just as oxidation causes
an apple to brown or metal to rust oxidation inside the human body
causes wear and tear that contributes to
aging heart disease cancer cataracts and
many other disorders
Humans need oxygen to survive However as the body uses oxygen it produces by-products known as ldquofree radicalsrdquo that cause damage to the bodyrsquos cells Free radicals and toxins found
in air pollution pesticides cigarette smoke and other lifestyle factors lead to aging and a host of ailments
The bodyrsquos best defense Antioxidants These protective nutrients help cells combat the health-robbing action of free radicals and other environmental toxins Antioxidants include vitamins A C and E Though the amount of these nutrients found in a particular food is important scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods
ORAC or oxygen radical absorbance capacity measures the ability of foods and other substances to stop free radicals from causing damage and determine how quickly each food works
The USDA believes ORAC is a more accurate assessment of a foodrsquos protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone ORAC measurements reflect more than concentrations of vitamins signifying that other phytochemicals in fruits and vegetables also play a role
The latest ORAC research has provided new evidence that certain foods may help slow the aging process Experts say that a great deal more investigation is needed However initial laboratory studies of rats found that when fed ORAC-rich diets they did not experience such age-related problems as loss of long-term memory and learning ability The diets also proved to protect blood vessels from free radical damage
Many fruits and vegetables serve as good sources of antioxidant vitamins but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility
In a recent study researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent To reap the benefit of their anti-aging properties the USDA recommends a person consume between 3000 to 5000 ORAC units every day
As research continues nutritional intervention may prove to play a significant role in better long-term health Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life experts agree there is no question that antioxidants improve overall good health
NUTRITION NOTES
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
LearningRx identified the cause of her learning struggles
One-on-one training built the strong skills she needs to succeed in school
Now shersquos independent loves school and has goals and dreams for the future
I was losing hope for my daughterrsquos future Each school year was one frustration and failure after another We tried everything from tutoring to nutrition-based programs before we discovered LearningRx Immediately LearningRx pinpointed the actual causes of her learning struggles Once we discovered what was holding her back she started one-on-one training and everything began to change mdashLisa B Similar testing by other professionals ranges from [$600 to $1500]
LETrsquoS TALKCall Nowand Save
Know why your child struggles
On Professional Testing
LearningRx testing provides accurate measurement of your childrsquos essential learning skills easy to understand answers to exactly why your child
struggles with particular subjects or classes and practical steps to lasting change
05$ EVAS
naidireM ni ohadI E 501
7702-852 )802( tsew-esioBmocxrgninraelwww
won egakcap gnitset etelpmoC ylno 210311 pxE - IHDI edoC - 99$ 22813
chai it with vanillaGive the gift of life and earn up to 20KHelp someones dream of becoming a parent come true bull MUST BE 21-39 YEARS OF AGE bull CURRENTLY HAVE INSURANCE bull AND MUST LOVE BEING PREGNANT
Currently working with Intended Parents across the US
Rocky Mountain Surrogacy LLC currently has Couples waiting for Gestational Carriers
208-284-7748For more information visit us atwwwrockymountainsurrogacycomor email us at rockymtnsurrogacylivecom
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 43: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/43.jpg)
HEALTHY IDAHO MARCH 2013 43 FacebookcomHealthyIdaho
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44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 44: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/44.jpg)
44 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
W ith sensors attached to their
bodies children with mobility
impairments due to head
injuries or musculoskeletal
problems like cerebral palsy or spina bifida
can now have their movements analyzed to
determine the best treatment options
Cameras attached to computers in the new
Pediatric Motion Analysis lab in BSUrsquos Yanke
Family Research Park track the sensors as the
patient walks on a platform The result is a
computerized 3-D analysis that doctors and
researchers use to determine the abilities and
limitations of the patient
Doctors use the data to determine if treatment
could improve the patientrsquos balance and
gait or if the patient might benefit from a
surgical procedure The lab is part of a new
collaboration between BSUrsquos Center for
Orthopedic amp Biomechanics Research and St
Lukersquos Childrenrsquos Hospital University faculty
will partner with St Lukersquos physicians to
enhance treatment to patients and possibly
make advancements in pediatric orthopedics
BSU President Bob Kustra says the unique
partnership is part of the universityrsquos desire to
aid in research that benefits the community
ldquoA few years ago we designated ourselves as a
strategic objective to become a metropolitan
research universityrdquo said Kustra ldquoNot only
teaching students but engaging our students
and our faculty in research that would be of
benefit to our citizensrdquo
Located in what was once the old Ore-Ida
Headquarters on Parkcenter Boulevard in
Boise the Yanke Family Research Park sits just
a few blocks from the BSU campus and St
Lukersquos hospital making it an ideal location
to house the partnership
The building complex donated to BSU by
SUPERVALU and Ron and Linda Yanke has
the large space needed to accommodate
the gait research
ldquoWe couldnrsquot do this on our campus We
couldnrsquot find a building that had this length
to accommodate the research that will be
done hererdquo said Kustra
St Lukersquos President and CEO Dr David
Pate says the service provided by the lab
wouldnrsquot typically be able to support itself
in a hospital setting
ldquoWe can share the resources both human
and physical as well as do research
collaboratively so itrsquos a great advantagerdquo
said Dr Pate ldquoBoise State is very
innovative They have a lot of interest in
research particularly along the health care
linesrdquo
Patients between the ages of 8 and 21 who
are referred to the program by St Lukersquos
Orthopedists will first be examined at the
Gait Clinic at St Lukersquos Elkrsquos Childrenrsquos
Rehabilitation before being sent to the new
analysis lab for assessment
ldquoItrsquos a great opportunity for everyonerdquo said
Kustra ldquoI think itrsquos fair to say that the dayrsquos
going to come when wersquore going to look
back on this as the beginning of many
many research collaborations between St
Lukersquos and its physicians and Boise State
and its facultyrdquo
RESEARCH
GAITA partnership between Boise State University and St Lukersquos is aiming to improve the lives of young people who have limited mobility
WRITTEN BY GARY SALZMAN KTVB MANAGING EDITOR
PHOTO CREDIT - BOISE STATE UNIVERSITY
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 45: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/45.jpg)
HEALTHY IDAHO MARCH 2013 45 FacebookcomHealthyIdaho
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 46: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/46.jpg)
46 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 47: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/47.jpg)
HEALTHY IDAHO MARCH 2013 47 FacebookcomHealthyIdaho
For tour dates and times call 455-6565 or visit westvalleybabycom
Creating Memories
Prepare for your special day please join us for a free Family Maternity Center Tour
bull Tour our new family suites designed for bonding and comfort
bull Meet Our Highly-trained Staff
bull Learn About Pre-admission
bull Enter to Win a Premium Infant Safety Car Seat
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2
![Page 48: Healthy Idaho | March '13](https://reader034.fdocuments.us/reader034/viewer/2022051703/568c4d531a28ab4916a38100/html5/thumbnails/48.jpg)
48 HEALTHY IDAHO MARCH 2013 Healthy-Idahocom
- Text Field 1
- Text Field 2
- Text Field 3
- Text Field 4
- Link-STARDOCS 2
- Link-HealthyUT 2