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2 LIVING HEALTHY • SATURDAY, JULY 7, 2012 IDAHO STATESMAN • IDAHOSTATESMAN.COM

Get more advice from the expertsÆ Read the YOU Docs — Dr. Mehmet Oz and

Dr. Michael Roizen — every day in the Idaho Statesman’sLife section. You can also find their tips and advice online atwww. IdahoStatesman.com/health.

Æ Treasure Valley fitness expert Jason Wanlass, owner of Champion Fitness Training in Meridian, shares workout advice and inspiration on the first Sundayof the month in the Life section of the Idaho Statesman.

How to reach us at the Idaho StatesmanÆ Editorial content: Editor Holly Anderson at 377-6435Æ Advertising opportunities: Linda Erickson at 377-6290

8 READ PAST ISSUES OF LIVING HEALTHY ONLINEIdahoStatesman.com/livinghealthy

On the cover: Canning is one of the most traditional methods of food

preservation. STORY, PAGE 14Photo illustration by

DARIN [email protected]

Easy choices to help cut the calories 4Eight ways to easily be a better eater

Treasure Valley health briefs 8News, events, research and more

Make your garden’s bounty last 14Tips and classes for food preservation

Don’t get stung by the sun 21Lather on the sunscreen this summer

Caring for an aging parent? 22How to avoid the sibling strife and conflicts

Need a biological boost? 24The voice of someone you love can help

The heat is on ... 26How to work out and keep your cool

Music may be life’s melody 27Studying music helps with aging, study finds

Saint Alphonsus Capitol Classic 28Photos from the iconic children’s race

The Main Street Mile 30Photos from the Downtown Boise event

LivingHealthy

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IDAHO STATESMAN • IDAHOSTATESMAN.COM SATURDAY, JULY 7, 2012 • LIVING HEALTHY 3

BY HOLLIS TEMPLETONFITBIE.COM

If you underestimated thenumber of food choices wemake about what to eat in agiven day, you’re not alone.The average participant in aCornell University studyguessed that he made 14 de-cisions, while the actualnumber was close to 227.

While there are no pen-cils to sharpen or ovals to fillin, the instantaneous — andoften mindless, according tothe Cornell researchers inthis study published in thejournal Environment andBehavior — decisions wemake about food do matter— to our waistlines. Take,for example, the 49-calorietablespoon of sugar you ro-botically sprinkle into yourcoffee each morning. Overthe course of a year, thosecalories add up to more thanfive pounds of body fat,which would take a 150-pound individual 23 hoursto burn on the elliptical.

Your food choices don’tneed to be made with a calo-rie-counter and calculator inhand, but keeping things inperspective — especiallywhen you’re on the run —can help fend off peskypounds without disruptingyour lifestyle. Try theseeight strategies for making asmart decision in a snap.

1. LIGHTEN YOUR LATTEDouble, triple, caramel,

white chocolate, extrapumps — your favorite cof-fee joint sounds and smellsmore like an ice cream par-lor in the middle of July. Andwith a line 20-deep at 8:55a.m., you’re bound to becalled upon to place yourorder, stat.

The golden rule of calo-rie-conscious coffee: Keep itsimple. For the brave soulwho can stomach the stuffblack, you’re setting yourselfback only five calories. If

you need to jazz up your Joewith a little milk and sugar,start by ordering a small —the less coffee you have tobegin with, the less damageyou’ll do. Plus, a small atmost cafes contains a whop-ping 12 ounces — more thanyou’d get from yourkitchen’s 6- to 8-ounce mug.

Opt for nonfat milk,which has only five caloriesper tablespoon, over cream,which contains 20. Sprinkleyour java with a packet ofzero-calorie natural sweet-ener like Truvia instead of atablespoon of sugar andyou’ll save an additional 49 calories.

If you need extra pep, anespresso-based latte is a wayto get your calcium alongwith a caffeine buzz. Choosenonfat over whole milk andyou’ll skim 80 calories offyour drink. Also stick with a100- to 130-calorie small in-stead of adding 30 to 70calories with a medium or

large. Skip flavored syrupsaltogether, and unless you’restopping for dessert, don’tlet the word frappuccinoroll off your tongue. A half-ounce drizzle of caramel orchocolate sauce is 65 calo-ries alone.

2. FIGHT FAT WITH FIBERWhite or wheat? Calorie-

wise, this one’s a close one.Commercially prepared varieties of either breadcontain about 65 to 70 calo-ries per slice. But the nutri-ents in whole wheat bread— it’s got more vitamin Band E, zinc, folic acid andchromium, along with 1.3 more grams of fat-blast-ing fiber per slice — make itan easy tie-breaker.

A study published in TheJournal of Nutrition foundthat a fiber-rich diet assistedwith weight loss and fight-ing back extra pounds. Re-searchers at Brigham YoungUniversity tracked the eat-

ing habits of 252 middle-aged women for two years,controlling for factors likephysical activity and dietaryfat intake. When their re-search was complete, theBYU scientists concludedthat boosting fiber by 8 grams for every 1,000 calo-ries consumed meantweight loss of 4.5 poundsover the course of the study.

Continue crafting ahealthier sandwich by skip-ping the cheese and shavingoff 100 calories. Top withyellow mustard, which hasonly 3 calories per teaspoon,or if you’re craving some-thing creamy, add a table-spoon of hummus instead ofa tablespoon mayo and savemore than 60 calories.

3. HAVE A STARTERA first course of soup or

salad may help you eat lessthroughout the rest of yourmeal. Researchers at PennState University found start-

ing a meal with a fiber-richsalad can decrease overallcalorie intake by up to 12percent and that sipping acup of water-dense veg-etable soup before a mealcan help you eat 20 percentless.

So is one a better choicethan the other? As long asyou’re sticking to vegetablepuree or broth-based overcream-based, there’s not awhole lot you can do toadulterate a healthy cup ofsoup, beside maybe floodingit with crackers. Salads pres-ent more creative opportu-nity. Add cheese, eggs, crou-tons, dried fruit, nuts andfull-fat dressing to a bed ofgreens and you’ve got your-self a diet disaster.

Go with the soup — orslim down your side saladby topping it with a littlelemon or lime juice, balsam-ic vinegar, hummus, salsa orlow-calorie dressing. Andunless the salad is the main

attraction, skip the protein,fat and extra carbs and limityour garden mix to low-starch vegetables likespinach, asparagus, broccoli,cabbage and cucumber.

4. PICK A POWERFULPROTEIN

Protein is essential forany healthy diet. You need itfor energy, tissue and cell re-pair, moving nutrientsthroughout the body andfeeling full during the day.And fortunately — ormaybe unfortunately — youhave a lot of choices, fromsoybeans to strip steak, interms of where to get it.

To make the best choice,use your eyes — visible fatmeans extra calories. Optfor lean cuts of red meat,white-meat poultry orseafood. Anytime you seeskin, skip it. The stuff’sloaded with saturated fat.Seafood is lower in fat andcalories than meat, and itcontains heart-healthyomega-3s. Choose a piece offish that’s been broiled orsteamed, and steer clear ofblackened or fried varieties,which again mean extra fat.

A few low-calorie, high-protein options includepork tenderloin (143 calo-ries, 13 g protein for 3 ounces), salmon steak (215 calories, 24 g protein for4 ounces), grilled chickenbreast (130 calories, 27 g protein for 4 ounces)and water-packed tuna (50 calories, 11 g protein for2 ounces).

5. CHALLENGE YOURCOCOA CRAVING

You’ve either got world-class willpower or you’reoccasionally going to needsomething sweet to pullyourself out of a mid-after-noon slump. By making afew quick calorie compar-


Make healthier food choices on the fly and you’ll cut calories where they won’t be missed

Snap decisions that save you big pounds

CONTINUED ON PAGE 6

Quick: Venture a guess as to how many food-related decisions you make every 24 hours.

Was your answer close to 200?

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isons, you can have yourcake and eat it, too — justleave the frosting on yourplate. Here’s the correct wayto cave.

Pick a sorbet — yes, in-cluding chocolate — overice cream and save 140 calo-ries. Haagen-Dazs Low-FatChocolate Sorbet has 130calories per serving while ahalf-cup of the brand’schocolate ice cream has 270calories. An even betterchoice is a Fudgsicle NoSugar Added Fudge Bar —they’re only 40 calories apop. If you’re going out fordessert, order ice cream in adish instead of a cone andcut 60 calories.

When tempted by that200- to 300-calorie candybar in the vending machine,reach for low-fat chocolatemilk (158 calories per cup),chocolate soy milk (120calories per cup) or fat-freechocolate pudding (102calories per serving) in-stead.

6. HAPPY-HOUR FUNYour favorite watering

hole is a great place to getswept away in a sea of liquidcalories, so it’s best to headto happy hour with a gameplan. Decide how manydrinks you will have — andhow many calories you canafford — before you arrive,then order accordingly.

A glass of wine (125 to 150calories) is generally a smartchoice, as long as the glass ismoderately sized and isn’tbrimming with vino. A lightbeer is a good pick (the av-erage has about 100 calo-ries), as it contains the sameamount of alcohol, but few-er carbs.

Ordering a mixed drinkcan get dangerous, and notjust because of the hang-over. Starting with theliquor, the higher the proof,the higher the calorie count.For example, an 80-proofvodka contains 64 caloriesper ounce while an ounce of100-proof has 82 calories.

Then come the mixers,which can easily carry anydrink into dessert territory(key lime pie martini, any-one?) if you’re not careful.

Smart choices are diet sodaor tonic water or light fruitjuice.

Another calorie-savingtip is to counter each cock-tail with a mocktail, a zerocalorie non-alcoholic — buttotally authentic-looking —drink, such as sparkling wa-ter with a twist of lime.

7. CHOOSE COOKWARECAREFULLY

What pot or pan youreach for is almost as impor-tant as what you toss into it.Using nonstick cookwarereduces the amount of oil orbutter you’ll need, instantlysaving you at least 100 calo-ries. If you’ve got to usegrease, go with a zero-calo-rie cooking spray. Sure, oliveoil has its health benefits,but it packs 119 calories pertablespoon.

Steam, broil, grill, bake orroast your veggies andmeats. All are quick and rel-atively easy cooking meth-ods that require less fat, andtherefore add fewer calories.Limit frying or sauteing, andwhen you do decide onsomething a little moredown-home, coat nonstickpans with a spritz of no-calcooking spray instead ofbutter.

Turn up the flavor onyour home-cooked meals bydoctoring them up withherbs and seasonings in-stead of butter and salt.

8. TACKLE TAKE OUTYour ethnic options may

be enticing, but don’t traveltoo far astray on take-outnight. Keep calories in con-trol by sticking to items sim-ilar to what you would cookat home — if only you hadthe time. Find a way to workplenty of veggies into themeal and start with a cup ofbroth-based soup or a saladwith low-fat dressing.

Æ Japanese. Sushi andsashimi rolls are preparedwith little to no oil and arepacked with fresh ingredi-ents, making Japanese oneof the most diet-friendlytake-out choices available.You’ll get plenty of proteinand nutrients from theseafood and veggies and thebite-size portions make itseem like you’re eating more

than you actually are.Opt for vegetable rolls or

salmon or tuna rolls. Avoidanything labeled “spicy,” asit usually has a mayo-basedsauce. The Philadelphia rollis another no-no — it’spacked with a generoushelping of cream cheese.Tempura and tonkatsu spelltrouble, too, as these rollshave been breaded or fried.

Æ Chinese. Learning thelingo is key. Look up mys-tery words like “jum”(poached), “chu” (broiled),and “kow” (roasted) so youknow what you’re gettingyourself into. Steer clear offried dishes — General Tso’sand sweet and sour chickenare diet-wreckers — or any-thing loaded with nuts.

Smart picks are lettucewraps, stir fry, or a steameddish. Pick chicken, tofu, orseafood as your protein andrequest that your dish becooked using light oil. Evenbetter, ask the chef to usevegetable stock, which cansave you 150 to 300 caloriesand 15 to 30 grams of fat.

Æ Mexican. Choose softtortillas over fried shells andwhen building a soft taco,load up on lean protein,plenty of lettuce and asmuch salsa as you’d like. Cutextra calories and fat by re-sisting cheese, sour cream,refried beans, and gua-camole. Instead of nachos asyour side, ask for steamedrice or beans.

Æ Italian. Skip anythingbreaded, fried, “parmigiana”(dripping with cheese), “Al-fredo” (heavy cream sauce)or “Bolognese” (meatsauce). Instead, look forwords like marinara or “po-modoro,” which are tomato-based sauces.

Keep in mind that Italianrestaurants offer much morethan pasta. You can proba-bly order grilled chicken orfish with a side of steamedvegetables without beingthe most annoying patronever. If you decide on pizza,stick to one slice of mush-room or vegetable and thethinner the crust, the better.Blot excess oil using a papertowel.

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SAINT ALPHONSUS HEALTH SYSTEM

‘Meet Me Monday’ DowntownSaint Alphonsus and Bandanna Running

and Walking have teamed up for a new pro-gram. The mission of Meet Me Monday is toimprove the health of our community bybringing friends and families together whileenjoying the beauty of our city.

Meet Me Monday:Æ Free weekly run/walk event for all ages

(Strollers and well-behaved dogs on leasheswelcome.)

Æ Sign in starting at 5:15 p.m. every Mon-day at Beside Bardenay (612 Grove Street inBoise). There are incentive prizes for repeatparticipation.

Æ Choose the 1, 2, or 3.2 mile route (self-guided with turn-by-turn directions/map).It’s not a race, and you aren’t being timed.

Æ Route highlights include: Basque Block,City Hall, Idaho Capitol, Linen District, BoDo, Anne Frank Memorial, Greenbeltand Julia Davis Park.

Æ Beside Bardenay, another partner/sponsor organization in this effort, offers $2 beers afterward, and local restaurantsand businesses provide discounts on Mon-

day nights to participants with a handstamp. There are also weekly prize drawings.

Visit www.saintalphonsus.org/

MeetMeMonday.aspx for more details.

Learn more about Saint Alphonsus and itsprograms at www.saintalphonsus.org.

ST. LUKE’S HEALTH SYSTEM

Time for annual NICU picnicSt. Luke's Children’s Hospital is inviting

former patients and their families to the an-nual Newborn Intensive Care Unit (NICU)picnic. The annual gathering brings togeth-er generations of children who were born atSt. Luke’s and spent part of their young livesin the NICU.

This year's picnic will be held from 6 to 8p.m. Wednesday, Aug. 1, at the Sweet Gumsite in Municipal Park in Boise. Hamburg-ers, hot dogs and drinks will be provided.Families are encouraged to bring a side dish,fruit, vegetables, chips or a dessert to share.

The picnic will have plenty of kid-friend-ly activities, including arts and crafts,games, inflatable jump houses and more.

Families may want to bring blankets orchairs as picnic-table seating is limited. No advance registration is required.

Nampa home to Medical PlazaOn July 1, St. Luke’s Health System opened

a new emergency department, diagnosticand medical imaging, and rehabilitation serv-

News & events from the Treasure Valley health community

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ices in Nampa at the St. Luke’s Medical Plazaat 9850 W. St. Luke’s Drive (corner of Mid-land Boulevard and Cherry Lane).

The highlight of the new facility is theemergency department, which is nearly6,000 square feet of the medical plaza. Theemergency department will provide24-hour service staffed by Emergency Med-icine of Idaho, the emergency physiciangroup that currently provides care at St. Luke’s emergency departments in Boiseand Meridian. The department includes 15 exam rooms, a critical care room, isola-tion room and decontamination facilities.

The medical imaging department occu-pies more than 7,000 square feet. With thelatest technology, the department includesprivate changing and waiting rooms.

Kids can get mental-health helpSt. Luke’s Children’s MATCH program

works with primary-care physicians to pro-vide one-time mental health evaluations tochildren and adolescents in the TreasureValley.

MATCH, or Mental Health Access toChildren, started as a community non-profitorganization in response to the shortage ofmental-health resources for children in theregion. MATCH is now a part of St. Luke’sand continues to provide services to chil-dren in need. Evaluations, done by either achild psychiatrist or psychologist, covermental health needs ranging from ADHDand autism spectrum disorders to bipolardiagnoses and other psychiatric conditions.Care of the child or adolescent then goesback to the primary-care physician for treatment or further referrals.

Children are generally seen by MATCHbetween 2 and 6 weeks of the referral. Formore information, please call St. Luke’s Children’s MATCH program at381-9280 or ask your physician for a referral.

Learn more about St. Luke’s and its programs at www.stlukesonline.org.

ELKS REHAB HOSPITAL AND SERVICES

Elks earns quality awardsSpring was a busy time for the hospital as

staff prepared for quality and accreditationsurveys:

Æ CARF-The Inpatient Rehab Unit had athree-day CARF (Council on the Accreditation ofRehab Facilities) survey: ERH received a three-year certification, the highest level of ac-creditation possible. The three surveyorswere rehab experts from around the nation.

Among the comments, “The multidisci-plinary treatment teams exhibit profession-alism, enthusiasm and compassion.” Theyalso said, “Leadership and staff show a highlevel of dedication to the welfare, securityand needs of the persons served and theirability to achieve successful treatment out-comes.”

The team complimented the hospitalspecifically on the work of the HUSH (HelpUs Support Healing) committee and the “strong position” in the community with theconcussion and stroke programs.

Æ State survey: This yearly survey is a re-view of the SRU unit and the extent to whichit meets the standards of the state of Idahoand Medicare. ERH received a deficiency-free survey and was awarded a five star (5 out of 5) quality rating by Medicare. (Theratings can be found at www.medicare.gov.)

Æ Bronze Award: The American HealthCare Association issues this award based onthe Baldridge Criteria that examines skillednursing facilities based on the rigor of theirquality improvement programs. The ElksSRU was one of four facilities in Idaho andthe only one in the Treasure Valley area toachieve this distinction.

Learn more about the Elks and its programs at elksrehab.org.

CONTINUED ON PAGE 10

Provided by St. Luke’s Health SystemSt. Luke’s Medical Plaza in Nampa


WEST VALLEY MEDICAL CENTER

Take a class or a special tour Æ Surgical Weight Loss Lap-band Support

Group: 6 p.m. Tuesdays, July 10, and Aug. 14.Call 455-3842 to sign up for a monthly sup-port group or to set up a one-on-one consul-tation. Meetings are held in the manage-ment conference room at West Valley.

Æ Maternity Tea and Tour: Meet the WestValley staff, do pre-admission work and receive an orientation from 6:30 p.m. to 7:30p.m. Thursday, July 12, or Thursday, Aug. 9,or from 4 p.m. to 5 p.m. Sunday, July 22, orSunday, Aug. 26, in the Indian Creek Roomof the Caldwell medical center. Free. Call455-3760 for information.

Æ Childbirth Preparation: Classes are from 9 a.m. to 4:30 p.m. Saturday, July 14, or Satur-day, Sept. 8, in the Kaley Auditorium at WestValley Medical Center, located on the cor-ner of Logan Street and 10th Avenue inCaldwell. The fee is $45 per couple. Regis-ter by calling 455-3995.

Æ Fun Run Charity Ride: Saturday, July 14.Registration and the ride will begin at 8 a.m.at Birds of Prey Motorsports, 721 HannibalStreet, Caldwell. Cost of the ride is $15 perperson and includes breakfast, lunch andone fun-run hand. Proceeds benefit the

Canyon County Community Clinic. To pre-register, go to BP Motorsports or registeronline at www.bopmotorsports.com.

Æ Breastfeeding Class: Class is from 6:30 to9:30 p.m. Tuesday, July 17, in the OwyheeNorth and South rooms in the hospital’s Ka-ley Center. This one-session class is taughtby an internationally certified lactation con-sultant. Support companions are encour-aged to attend with moms-to-be. The fee is$10. Registration is required. Call 455-3995.

Learn more about West Valley and its programs at www.westvalleymedctr.com.

BOISE VA MEDICAL CENTER

‘Welcome Home’ vets of all erasFrom 10 a.m. to 1 p.m. July 21, the Boise

VA Medical Center will host the annual “All Veterans Welcome Home” event on theparade grounds of the Medical Center campus at 500 W. Fort Street in Boise.

The event is designed to be similar to awelcome home picnic a family would havefor a returning service member, but on amuch larger scale. Some veterans have nev-er received a welcome home party. (Worse,some veterans once received a very uglywelcome upon returning home from over-seas.) Join the VA in welcoming home ourIdaho soldiers who have just recently re-

turned home from Iraq, and also those vet-erans who returned home many years agofrom previous conflicts.

The event is free and veterans are en-couraged to bring their spouses and chil-dren. There will be events for kids, includ-ing face painting, games for prizes, cartoon-ist renderings, static display of military air-craft and more. The event will also have en-tertainment and information for adults.Representatives of various veteran organi-zations will be available to talk about theservices they provide to veterans and theirfamilies. There will also be representativesto talk about the benefits available to veter-ans and how to access such benefits. Enter-

tainment for adults will include musicalperformances and raffle contests. Free bar-becue food is available for adults and kids.

Veterans who want to attend do not haveto be enrolled in services with the VA, nordo they need to present veteran or militaryidentification. Veterans and family patronsshould sign in at the welcome table.

Veterans who have never enrolled withthe VA or sought out benefits through theVA are encouraged to come and learn moreabout the benefits they earned and deserve.Representatives will be available to talkabout disability and pension benefits, edu-cational benefits, burial benefits, employ-ment benefits and much more.

Learn more about the Boise VA and its programs at www.boise.va.gov.

CENTRAL DISTRICT HEALTH DEPARTMENT

Kids: Head out to the HawksÆ Humphrey’s Heroes: CDHD and the

Boise Hawks are offering kids up to age 14vouchers for a free game ticket if they are upto date with their immunizations. EveryThursday home game will be a Hawks Im-munizations night with CDHD staff onhand to review immunization records. Information at cdhd.idaho.gov.

Æ Food-safety training: CDHD offers three

The information for the Treasure Valleyhealth news is submitted by area hospitalsand nonprofit health care organizations.

If you’d like your organization’s newsconsidered for publication in the Sept. 8 issue of Living Healthy, contact Holly Anderson at [email protected] by Aug. 21. Space is limited, and allcontributions may be edited for length, styleor other considerations.

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levels of food safety training. The free BasicFood Safety videos are available for anyoneto download at www.cdhd.idaho.gov/food/train.htm. Food-service employeesand managers can enroll in either the IdahoFood Safety and Sanitation Certificationcourse or ServSafe Manager Certification.Both of these classes require preregistra-tion. Call 327-7499 to enroll.

Æ A–Z Guide to Hazards in the Child Care Set-ting: This two-hour workshop is designedfor child-care providers and open to thepublic. Discussions include the ConsumerProduct Safety Commission’s five hiddenhazards in the home and other health andsafety hazards found in child care settings.6:30-8:30 p.m. July 10, at CDHD. $15. Regis-tration required. Call 327-7499.

Æ Cholesterol Screening: Every first Tues-day of the month at CDHD, 707 N. Arm-strong Place, Boise, from 6:30 to 9 a.m. No appointment necessary. Next screen-ings: Aug. 7, Sept. 4 and Oct. 2. $20. Informa-tion: 375-5211.

Æ Vasectomy information class: CDHD of-fers a free information class about the proce-dure from 6 to 7 p.m. the second Monday ofevery month. Call 327-7400 for information.

Æ Fit and Fall Proof: Falls are the leadingcause of hip fractures and other debilitatinginjuries for older adults. CDHD sponsoredFit and Fall Proof classes help seniors pre-vent falls with simple exercises to improve

strength, balance and endurance. There aremore than 20 locations, and all classes arefree. Information: www.cdhd.idaho.gov or327-8591.

Æ New WIC income guidelines: The WICprogram is a supplemental nutrition programfor women, infants and children up to agefive. New income guidelines as of July 1 meanthat more families qualify. Visit the WICpages at cdhd.idaho.gov or call 327-7488.

Learn more about CDHD programs atwww.cdhd.idaho.gov.

ISU-MERIDIAN HEALTH SCIENCE CENTER

ISU professor wins NIH grantIdaho State University-Meridian pharma-

cy professor, Dr. Karl Madaras-Kelly, has received a $365,166 research grant from theNational Institutes of Health to develop stan-dards for measuring antibioticuse in hospital patients.

The study — the largest of itskind to date — has the potentialto improve care and decreaseantibiotic-resistant infections inhospitals nationwide. Fundingfor the three-year project isfrom the National Institute ofAllergy and Infectious Diseases.

The research will examine how physicians

prescribe so-called broad and narrow spec-trum antibiotics to treat bacterial infectionsin hospital patients. Broad-spectrum antibi-otics kill many different species of bacteriawhile narrow-spectrum medications kill fewer species. However, because the overuseof broad-spectrum antibiotics can increasethe risk of bacterial-resistant infections, theCenters for Disease Control recommend decreasing broad-spectrum antibiotics oncea patient is stable.

Madaras-Kelly and his research team hopeto develop a standardized method to measure de-escalation across hospitals andthe health care systems.

Get help at ISU-MeridianISU-Meridian offers dental, mental health

and speech-language services at clinics locat-ed on campus and staffed by faculty, studentclinicians and licensed professionals.

Æ The Delta Dental of Idaho Dental Resi-dency Clinic at Idaho State University offersa full slate of services, including oral surgery,implants, root canals, crowns, pediatric den-tistry and preventive care. Most insuranceplans are accepted. The clinic also offers dis-counts based on family income. Call 373-1855.

Æ The Counseling Clinic offers individual,couples and family counseling. Fees are $15for individual sessions and $20 for couplesand families per session. Call 373-1719.

Æ The Speech and Language Clinic offerstherapy for children and adults who are ex-periencing communication problems anddisorders. Group services include early inter-vention for children with cochlear implantsand hearing aids and treatment of adults fol-lowing a stroke or traumatic brain injury. In-dividual speech and language therapy ses-sions are $50 per session. Call 373-1725.

ISU-Meridian is at 1311 E. Central Drive inMeridian. Learn more at isu.edu/meridian/clinics.shtml.

UNIVERSITY OF IDAHO

Research may help prosthesesUniversity of Idaho researchers have

found a new way to grow bone on orthope-dic implants. The discovery could lead tomore durable and better-performing pros-thetics and other orthopedic devices used inanimals and humans.

Physics graduate student Jamie Hass hasdeveloped a biofriendly, coated nanospring— a minuscule silicon dioxide-based struc-ture that resembles a coiled phone cord —that clings to a prosthetic’s metal surface andstimulates, like collagen, bone cell growth inand around an artificial orthopedic device.


Dr. KarlMadaras-Kelly


“The nanosprings act as scaffolding forbone construction,” explains Hass, who is also a practicing veterinarian. “Think of thenanosprings as the rebar in a reinforced con-crete wall. With this support structure inplace, the bone cells can fill in, like cement,and form bone on the prosthesis.”

This process results in a stronger bondbetween the existing living bone and the im-plant. Preliminary studies also suggest thatthe technology could accelerate healing ofthe bone by as much as 33 percent.

“The most common cause of failure of anorthopedic device is a weak attachment be-tween the bone and the implant,” Hass says.“Implants with the coated nanospring couldgreatly decrease — and potentially eliminate— these types of device failures.”

Hass says the product’s potential “is huge”in the multibillion dollar orthopedic devicemarket. The coated nanospring, which canbe attached and grown directly on implantsprior to surgical insertion, could enhance de-vices used for fractures, limb loss, osteoporo-sis, dental problems, degenerative bone dis-ease and other orthopedic conditions. Shesays leading veterinary orthopedic surgeonshave expressed interest in applying the tech-nology to improve prostheses for animals.

“One of the most interesting long-term as-pects of Jamie’s research is that it helps us

understand how cells interact with nanoma-terials, and it is laying the groundwork to in-vestigate other potential applications, suchas getting nerve cells to regrow in spinal in-juries, for instance,” says David McIlory, theUniversity of Idaho physics professor whoinvented nanosprings. McIlroy is supervis-ing Hass’ research, along with biological sciences professor Gustavo Arrizabalaga.

Hass is working with the university’s Office of Technology Transfer to commer-cialize the patent-pending technology.

“There will likely be a company created inIdaho around this technology, which willgenerate new high-paying jobs and bring ad-ditional revenue into the state,” says GeneMerrell, associate vice president of researchat the university.

The technology was selected last year bya broad group of Idaho business leaders asone of three finalists for the Idaho Innova-tion Awards’ Early-Stage Innovation of theYear Award. A team of students in the Uni-versity of Idaho’s entrepreneurship program,Vandal Innovation and Enterprise Works(VIEW), is also working to get the productto market. The group is developing a busi-ness plan for a spinoff company and willpresent the idea to investors as part of thisyear’s VIEW Business Plan Competition.

For more information about the Universityof Idaho, visit www.uidaho.edu.

BOISE STATE UNIVERSITY

Students, programs earn honors Æ Elmira Bakhshinyan, a Boise State

master’s of health science student and Ed-mund S. Muskie graduate fel-low, has been accepted as theHIV/AIDS community careand prevention intern withthe prestigious Global HealthFellows Program II, a projectof the Public Health Institute.Bakhshinyan hopes to applywhat she learns toward

HIV/AIDS prevention efforts in her nativeArmenia and throughout the world.

Æ Two groups of student researchers inthe Department of Radiologic Scienceswere conferred the top awards from a national pool of 48 papers accepted forcompetitive review at the National Associa-tion of Collegiate Educators in RadiologicTechnology conference in Las Vegas, Nev.— first place: Patrick Anderson, MichellePhelps and Chris Schmierer; second place:Hector Zamora, Olivas Otoniel and TaylorSpriggel.

Æ The Idaho Alzheimer’s Planning Group(IAPG), a project of Boise State’s Center forthe Study of Aging, was recognized for suc-cessfully writing and helping pass a resolu-tion in which the Idaho Legislature affirmsthe seriousness of Alzheimer’s Disease andsupports the IAPG’s efforts to develop astate plan to help meet the growing needs ofpatients, their families and caregivers.

Learn more at hs.boisestate.edu/blog/2012/04/27/centers-project-recognized-in-governors-newsletter-for-idaho-milestone

Æ Jane Grassley in the School of Nursingand Judy Jones, a nurse for St. Luke’s Regional MedicalCenter, were accepted to theMaternal-Child Health Leader-ship Academy. They will initi-ate a change project focused onimprovement of breastfeedingoutcomes through develop-

ment and piloting of a protocol for immedi-

ate skin-to-skin contact after a cesareanbirth. The academy was developed by Sigma Theta Tau International Honor Soci-ety of Nursing in partnership with Johnsonand Johnson Corporate Contributions toprepare, position and strengthen the abili-ties of nurses to influence practice and pa-tient outcomes in maternal-child health.

For more information on Boise State, visit www.boisestate.edu.

AMERICAN RED CROSS OF GREATER IDAHO

Be a summer hero! Give bloodThe supply of blood at the American Red

Cross has dropped to critical levels. If youare blood type O-positive, O-negative, A-negative or B-negative, help prevent thefragile blood supply from reaching a crisislevel.

Schedule online at www.redcrossblood.org or call 800-REDCROSS. For eligibilityquestions, call 866-236-3276.

The Boise Donor Center is at 5380Franklin Road, near the Orchard Street andFranklin Road Fred Meyer.

IDAHO SENIOR GAMES

Over 50? Sign up for the gamesIt's that time of year again. Starting

July 28, the Tom Nicholson Memorial Wood Bat softball tournament will kick offthe 24th annual Idaho Senior Games.

The games are a great way to celebratebeing alive and staying healthy. For the past23 years, athletes, coordinators, volunteersand sponsors have made this event possiblewith their dedication and enthusiasm.Twenty different sports are offered at ven-ues all over the Treasure Valley. Some ofthe sports include golf, softball, tennis, cycling, racquetball, table tennis, pickleball,horseshoes, archery, track and field, volleyball, basketball, swimming, bocce ball,bowling, triathlon and 8-ball pool.

The underlying purpose of the SeniorGames is to encourage men and women

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over 50 to lead active lifestyles.2012 is also a qualifying year for the

National Games to be held next year inCleveland, Ohio.

Register online at www. idahoseniorgames.org or for additional informa-tion, contact state coordinator Mike Thorn-ton at [email protected].

For help in registering or just to receiveinformation about the games, attend theregistration party at Shu’s Idaho RunningCompany, 1758 W. State St., Boise from 11 a.m. to 2 p.m. Saturday, July 7 (today).

For more information about the Idaho Sen-ior Games, visit www.idahoseniorgames.org.

ADA COUNTY

Help alleviate mosquito woesThe Ada County Weed, Pest & Mosquito

Abatement Department reminds residentsthat with summer comes mosquito season.As the weather gets warmer, residentsshould begin taking measures to protectthemselves and their family from mosqui-toes and West Nile virus.

The cool and wet spring this year keptthe mosquito population to a minimum.However, as the temperatures continue torise, and with the recent flooding along theBoise River, we will likely see a significantincrease in the mosquito population thisyear. As West Nile virus continues to re-main a concern, residents are encouraged to“Fight the Bite,” and protect themselves andtheir property from mosquitoes that couldcarry the potentially deadly virus.

Here are some suggested precautions:Æ Inspect your property and neighbor-

hood for standing water. Areas where watercollects, even within a lawn or other grassyarea are prime mosquito breeding habitats.

Æ Drain or frequently replace standingwater to prevent mosquito breeding andavoid over irrigation. Remove excess vege-tation from ponds; empty artificial contain-ers; change water in bird baths and dogbowls; frequently clean roof gutters; filter

swimming pools regularly and cover; covercesspool and septic tanks; flush out horsetroughs every three days; and drain inciden-tal standing water.

Æ Purchase biological mosquito control“dunks” to use in areas that cannot becleaned regularly.

Æ Replace or repair old screen doors andwindows if needed to keep mosquitoes out. Æ Use an EPA-registered insect repellant

when outdoors. Mosquitoes can bitethrough thin fabrics, so repellant should beused over clothing. For organic prevention,Lemon Eucalyptus Oil can be used and isthe only plant-based insect repellant recom-mended by the Centers for Disease Control. Æ Cover up with light-colored, long-

sleeved shirts and pants when outdoors, especially when mosquitoes are most activeduring the hours between dusk and dawn.

Residents who have a significant mosqui-to problem or who spot areas of standingwater in or around their neighborhood, canreport those to Ada County Weed, Pest andMosquito Abatement at 577-4646. MosquitoAbatement staff may be able to assist by inspecting and treating areas that are identi-fied as likely mosquito breeding grounds.

Those interested in learning more aboutmosquito control are encouraged to visitwww.adaweb.net/WeedPestandMosquito.aspx or like Ada County Weed, Pest andMosquito Abatement on Facebook.

Racquetball is one of the 20 sportsseniors cancompete in as part of theIdaho SeniorGames.Provided by theIdaho SeniorGames


Make your garden

last longerLearn how to preserveyour produce to usethrough the winter

BY RICK OVERTONSPECIAL TO THE IDAHO STATESMAN

Several food preservation classes are offered through the Ada County office of the University of Idaho Extension. Enrollment islimited, and interest has gone up around the Treasure Valley recently asmore people and a younger generation have become more interestedin controlling where their food comes from. All classes are held at theU of I Extension Office at 5880 Glenwood St., between the river andBoise Hawks Memorial Stadium. Call 287-5900 for enrollment information and cost or visit www.uidaho.edu/extension/ada.

Jams & Jellies: Thursday, Aug. 30, 7-9:30 p.m. Learn how to makeand process jams, jellies and conserves. Adjusting firmness will also beexplained.

Canning Basics: Wednesday, Sept. 5, 7-9:30 p.m. Learn the basicsof canning, including safe methods for using boiling water-bath canners and pressure canners.

Pickling Basics: Tuesday, Sept. 11, 7-9:30 p.m. Learn about differenttypes of pickled foods, correct procedures and proportions of ingredi-ents to make quality and safe pickled products.

Tomato Products & Salsa: Wednesday, Sept. 12, 7-9:30 p.m. Learnabout preserving tomato products and the importance of proper acidi-ty. Learn how to make salsa from tested recipes that can be processedsafely in a boiling water canner.

Dehydration: Drying Fruits and Vegetables: Monday, Sept. 17, 7-9:30 p.m. Learn about drying fruits and vegetables using differenttechniques.

Hands-on Pressure Canning: Tuesday, Sept. 18, 6-9:30 p.m. Learnwhy low-acid foods must be canned in a pressure canner. Learn how toidentify low-acid foods and procedures for using and caring for yourpressure canner.

Safe Gifts from the Kitchen: Tuesday, Oct. 23, 7-9:30 p.m. Learnhow to make unique artisan breads and delicious jams and jellies.


It’s a question as old as agriculture itself.After producing food during the grow-ing season, how do you make some of it

last until the next growing season? The solutions that have emerged over

hundreds of generations have resulted inmuch of the diverse food products wetake for granted today. Pickling, drying,fermenting, salt- and sugar-curing are justa start; most of the products we callcondiments arose from the need to preserve ingredients longer.

Recent food trends have left many with arenewed enthusiasm for growing theirown vegetables, fruits, proteins and carbohydrates. And with their newfoundabundance of produce, home gardenershave found they have a range of choiceswhen it comes to food preservation.

Don’t take these choices casually. Thereare well-established methods for makingsure your preserved food is safe to eatmonths later. We’ll discuss some foodpreservation ideas within reach to anyoneand a few ways of making sure that youare doing it safely.

Lewis and Betty Williams of Boise havebeen growing and canning their own foodfor as long as they can remember. Growingup in eastern Idaho, Lewis’ father workedas an agriculture agent for the Universityof Idaho Extension, and it was his father’sjob to help farmers produce better crops.And although Lewis opted out of a careerin agriculture, the lessons stuck.

The Williamses don’t live on a farm —far from it. They occupy a modest lot nearKoelsch School and east of Curtis Road,and yet they manage to produce, consumeand conserve a large portion of the foodthey eat year-round.

DARIN OSWALD / [email protected] Williams has learned how to extend his growing season by starting seeds early indoors and overwintering other crops.

CHRIS BUTLER / [email protected] de la Concepcion, from the Ada U of I ExtensionOffice, displays dried fruit on a dehydrator tray. She’llteach some of the classes described in the box at right.

Food preservation classes


The Williamses get by with a few basic techniques, most-ly freezing, canning and preserving jams and jellies. Theirgo-to guide is the “Ball Blue Book” (see the food preserva-tion 101 box at left), a popular combination of techniquesand recipes that has been published by the jar maker formore than 100 years.

Early this season they had already started stocking theirfreezers with bags of raspberries they had spread on bakingsheets and frozen overnight before portioning them intosealed bags. They’ll use the same technique for a number offruits and vegetables, such as peas and strawberries.

For some of the high-yield crops, like tomatoes andpeaches, the Williamses sometimes rely on a time-provenmethod that’s also coming back into vogue: the canning party. Betty found that there are a lot of young couples living in their neighborhood who aren’t familiar withpreservation techniques, so they have taken it upon them-selves to pass that knowledge along.

“That way they learn by doing,” Betty explains, as she describes how the canning process for peaches is easilybroken down into an assembly line. “We’ll have a water bathto take the skin off,” she says, “then there will be someoneelse to fill the bottles. The canner has been prepared to befull of water and ready. Someone wipes off the lids, puts therings on and puts the basket into the canner.”

Although some guests are growing their own food, theymay also bring produce bought from fruit stands and farm-ers markets.

As a group they can get more food canned in a short time,



DARIN OSWALD / [email protected] and Betty Williams have grown a garden all but two of the 49 years they have lived at their home on the Boise Bench. In astrategic use of space, they are able to grow a large variety of fruits and vegetables in the subdivided beds surrounding their yard.


Photo by PAM BENHAM / provided by the University of IdahoAlise Hale and Stephanie Chaney cut vegetables in a recent Extension Office class for master food safety advisors.

Food safety is a serious issue with more complexity than wecan hope to fully address over these few pages. Please don’tlook at this article as a guide to food preservation, but rather asa resource to give you ideas for doing it yourself. There are sev-eral sources of good, reliable information on the science of foodpreservation and a number of hard and fast rules to observewhen doing it. Get one of these resources and use it.

Beverly Healy at the U of I’s Ada County Extension Officemakes a strong point about elevation. Many canning guidesare full of attractive recipes. But those recipes are useless un-less people make adjustments for the boiling point of water atvarious altitudes. Remember, it’s not the act of boiling that killsmicroorganisms, it’s the temperature of the water. Water boilsat a temperature closer to 207 degrees than 212 degrees in theTreasure Valley. To compensate, local canners need to boillonger. Consult one of the guides below for more information.Healy also advises using research-based, tested recipes.

As mentioned in the story, the USDA Complete Guide toHome Canning(2009 revision) can be purchased from vari-ous outlets, including the University of Idaho’s Ada County Extension Office, but readers can also download a free copy atnchfp.uga.edu/publications/publications_usda.html. It’s ahuge document with exacting detail, and the Extension Officeuses it as the textbook for its food preservation classes.

Popular among many home canners is the Ball Blue Book, a publication from the jar maker that has been updated forlonger than 100 years. It’s a slimmer read than the USDA publi-cation and available through a broader range of traditionalbook sellers. The emphasis is on recipes that work within canning methods people can reasonably expect to do at home.

Food preservation 101

Æ Find out about classes taught by the Ada County ExtensionOffice and learn more about the office at www.uidaho.edu/extension/ada. Learn more about the Canyon CountyExtension Office at www.uidaho.edu/extension/canyon.Æ The University of Idaho and the county extension officesprovide a wealth of information through their websites. Thereis a lot of Idaho-specific information for gardening and otherhome topics as well as links to information from across thenation. In addition to the extension office websites, check outwww.extension.uidaho.edu/idahogardens andwww.extension.uidaho.edu/youthfamilyhealth.asp.Æ Go to www.cals.uidaho.edu/edComm and

A: Search the site for “canning” or “food preservation” orB: At the same site, click on “catalog” (a guide to some 800

publications U of I extension provides — many of them free todownload). Select “Family and Consumer Issues” and then“Food and Nutrition,” and you’ll find more than 30 foodpreservation titles, many that also can be downloaded for free.Æ U of I Extension has 4 “masters” programs, where expertsoffer inexpensive-to-free classes for Idahoans to increase theirexpertise on a topic. In exchange, students are asked to sharewhat they learn with others for a specified number of hours inthe year. These are master gardeners, master food safetyadvisors, master water stewards and master forest stewards(only available in some areas). For information about themaster food safety advisor program, seewww.extension.uidaho.edu/swfcs (and click on “classesoffered” and then on “Food Safety Advisor Program”).Æ Find a recipe for a standard tomato sauce atIdahoStatesman.com/Living Healthy. Æ Check out home canning blogger Marisa McClellan’swebsite Foodinjars.com for tips on all things canning, plus a wealth of delicious recipes for canning and more.

More resources


Preserving foods that are high in acidity is a fairly easyprocess with a boiling water bath canner. Fruit, jams, jellies,tomatoes, pickles and some sauces are below 4.6 on the pHacidity-alkalinity scale and are best processed with this method.

Follow your canning recipe for preparation, jar size and processing time. Most canning cookbooks will explain the process, give more detailed steps and ways to troubleshoot problems. See the steps at left for the basic canning procedure.

SWEET & SOUR SAUCEMakes enough sauce to fill 7 quart jars.

8 cups tomatoes, cored, peeled and diced2 1/2 cups onions, chopped

5 cups bell peppers, chopped into 1-inch squares

7 cups white sugar3 cups apple cider vinegar1 small can mandarin oranges2 cans pineapple tidbits or

chunks1/2 cup soy sauce1 cup cornstarch

Combine all ingredients in asaucepan except pineapple juice and

cornstarch. Simmer until onions aretranslucent. Combine cornstarch with

pineapple juice in a small bowl until dissolved.Add to pot and let thicken. Fill jars with sauce, leaving

an inch of headspace. Adjust lids and process in a standardboiling water canner for 35 minutes. For the Boise area, whichis at about 2,730 feet, add 5 minutes to the processing time.For dinner: Heat contents of jar thoroughly, add your choice ofmeat if desired and serve over rice.

Source: From the family of Lindsie Bergevin

1. PREPARE TOOLSTake a close look at your jars, examining them for nicks, cracks

or sharp edges that may prevent sealing. Wash all jars, rings andtools in hot, soapy water. Heat lids in a saucepan of simmeringwater, but don’t boil. Let lids sit in saucepan until use. Fill waterbath canner half-full with hot water and keep it on a simmer untilyou are ready to process your jars.

2. PREPARE FOODWhether you are bottling tomatoes, peaches or pickles, you

need to have ripe, properly prepared food ready to pack in yourjars. If you are canning tomatoes or stone fruit, blanch them bydropping them in a basket in boiling water for 30 to 60 seconds,or until the skins start to crack. Dip into ice water to stop thecooking process.

Core the stems, peel off skins and trim away any unwantedparts. Leave whole or cut into halves or quarters — your choice.

3. PACK THE JARSFor tomatoes: Pack them in a clean jar, squishing them down

so they make their own juice. Add 2 tablespoons lemon juice perquart jar (1 tablespoon for pints). If you want, add 1 teaspoon saltto each quart (1/2 teaspoon for pints).

For peaches and other fruit: Stack halves facing down or pile inslices tightly. Once your jar is full, fill up the jar with a sugar syrup.Most canning books have recipes for syrups of varying sweetness.

Regardless of the food you are canning, pack it tightly in the jarand make sure the liquid is high enough to leave 1/2-inch head-space from the rim of the jar.

4. BUBBLES & LIDSSlide a narrow nonmetallic spatula or knife between the food

and the inside of the jar to dislodge any bubbles. Wipe the rim and threads of each jar with a clean, damp cloth

to clean off any food particles. Verify that the rim is ready by run-ning a wet fingertip along the rim, feeling for any cracks or nicks.

Place lid on jar, centering it before screwing the ring down. Tight-en until resistance is met — only fingertip tight. Don’t overtighten.

5. INTO THE WATER BATHLoad the water bath rack with jars and slowly lower rack into

canner. Water level must cover the tops of the jars by 1 to 2 inch-es. Add more water if necessary.

Place lid on your canner and bring water to a boil. Start yourtimer once it starts boiling.

Boil for the processing time your recipe requires for the jar sizeyou are using, the type of pack and your elevation. Keep waterboiling gently and steadily.

When your timer goes off, turn off heat and remove lid. Letcool for 5 minutes before removing jars. Set jars upright on a drytowel to cool. Don’t retighten bands or press on the lids. Letcool for 12 to 24 hours.

After jars cool, check for a seal by pressing on thecenter of the lids. If it does not flex, remove the ringand clean the rim and threads with a clean, dampcloth.

Label and store in a cool, dry, dark place.

Source: “Ball Blue Book.” Compiled by Lindsie Bergevin; photos by Darin Oswald

Canning step-by-step

DARIN OSWALD / [email protected] tomatoes and peaches in quart jars, concord grapejuice in a half-gallon jar, sweet and sour sauce in a pint jarand jam in a half-pint jar. Canning jars come in a variety ofsizes and shapes, including decorative half- and quarter-pint sizes great for jams and jellies.

Canning:Perhaps the most rec-

ognizable form of home foodpreservation today, canning com-

bines a number of processes to sealfood in an airtight container that is absentof microorganisms. This may involve anumber of processes, including boiling thejars to kill bacteria. Food with a low acidcontent will require boiling at a higher

temperature than those with a highacid content, meaning a

pressure cooker mightbe used.

MORE FOOD PRESERVING RECIPES PAGES 18-20

Water bath canning

Foods that are low in acidity, such as most vegetables, meats,soups, sauces and more, can be preserved by processing themwith a steam-pressure cooker. It heats the jars to 240°F to de-stroy the bacterial spores present in low-acid foods. For Boise’selevation, the pounds of pressure must be increased from 10 to12 (for a dial-gauge cooker) or 15 (for a weighted-gauge.)

A good-quality pressure cooker, although a more spendykitchen tool that can range from $75 to $300 depending onthe model, can save you hundreds of dollars in grocery moneyeach year from canning your own food.

You can even can your favorite homemade soups andstews. You just have to process them for the ingredient thathas the longest processing time.

And don’t let canning meat scare you off. It can be one ofthe easiest foods to can. One pound of boneless raw meat fitsexactly into a pint jar, two pounds in a quart. Trim off any fatfrom the meat, fill a clean jar with any size of pieces and wipedown the rim with a cloth dipped in vinegar to cut through anyfat residue. Adjust lids as normal and process as instructedfrom the manual that came with your canner.

CANNED SOUP BASELayer the following in a quart Mason jar in this order:

1 teaspoon dried onion1/4 teaspoon ground pepper1 tablespoon pearl barley1/2 teaspoon parsley1 teaspoon salt

1 cup carrots, diced1 cup celery, sliced2 cup red or yukon potatoes,

cubed (russets don’t holdshape as well)

Fill jars with hot water and process in a pressure cooker for 35 minutes at 15 lbs. of pressure (already adjusted for Boise).

Use the jars of soup base to make these various meals:

Potato Soup: Add cream or milk, corn and thickener if needed.Beef Soup: Add beef bullion, beef chunks or steak cubes andwater or thickener if needed.Pot Pie: Add thickener; bake in pie shell or top with crust/dumplings.Minestrone: Add 1 cup of small shell pasta, 1 can of dicedtomatoes and ground hamburger.Ham Soup: Add ham hock and 1 can of white beans.


but when it comes to peaches, Bettyhopes that everyone brings the samevariety. “My preference is for Im-proved Alberta Peaches,” she says.

THERE IS HELP AVAILABLEEconomic downturns favor some

economic sectors over others. Re-searchers found that the current reces-sion led to increases in demand forcanning and preservation supplies ofmore than 10 percent. Not everyonehas generous neighbors like theWilliamses, but home gardeners canstill get help from folks with jobs likethe one Lewis Williams’ father had.

Although the reduction in commer-cial farming in Ada County means thatwe no longer have crop agents, theUniversity of Idaho Extension has anoffice here. The current facility onGlenwood offers a range of classes tohelp people with gardening, foodpreservation and more.

“We do research, and research isvery expensive,” explains BeverlyHealy of the U of I Extension. By re-search, she means the extensive knowl-edge generated by the long-establishedCollege of Agriculture at the Universityof Idaho. Long a pillar supporting thestate’s farmers, that information helpseveryone. “Our job is to take that re-search to the people,” Healy says.

In 2009, Healy noticed an increasedinterest in classes offered by the U of IExtension, such as master gardeningand myriad courses teaching safe foodpreservation.

“We filled our food safety advisorclass, and our harvest classes expand-ed. Not only did we offer a salsa class,but had to expand to several on thatsubject and others to accommodatethe demand. This year, we had thelargest food safety advisor class thatwe’ve ever had.”

That’s salsa class for dipping somechips, not moving your hips. But all funaside, the popular condiment is a greatexample of why the U of I Extensionclasses are so important.

“Salsa is a very popular topic,” shesays. “With salsas, people like to dotheir own recipes and throw a little bitof this in and a little bit of that in.That’s OK for freezing, but if you aregoing to can it, you can’t do that. Youneed to use a tested recipe that isacidic enough that you don’t have abotulism problem.”

Canning, it turns out, is somewhatcomplicated. It always has been. Histo-ry tells us that the French first devel-oped the basic technique for canningso that troops could travel farther andfight longer without worrying aboutfood. Those same historians noticed

that French troops often openedthe cans with bayonets becausethe can opener wasn’t inventedfor another 30 years. Oops.

Today we have more canopeners than canning expertise,but Healy is out to correct that.Her first lesson is to be verycareful with canning recipes, eventhose printed in official guides. “Werecommend the ‘Ball Blue Book’ as agood canning source,” Healy says. “Butthe one thing I always try to emphasizewith that is that the recipes are writtenfor sea level.

“In the front of that book, charts tellyou how to adjust for altitude, but youhave to read the book to see that. Ifpeople just use it as a recipe book anduse the times here, things can be under-processed,” she says.

Students in classes at the U of I Ex-tension use the “USDA Guide toHome Canning,” a much thicker vol-ume than the “Ball Blue Book” but one

that provides an even firmerfoundation for ensuring foodsafety. Students buy it from theExtension Office for $20, butanyone can download a freeelectronic copy (see box on page 16).

And you are never too old tolearn, even when it comes to foodpreservation. After a lifetime of know-ing how it’s done, Lewis and BettyWilliams both returned to the Univer-sity of Idaho Extension to refresh theirknowledge. Lewis took the master gar-dener class, while Betty learned waysto improve her canning.

“We didn’t use to add acidity totomatoes,” she observes. “Now youdo.” But some of the basics remain un-changed, like the importance of work-ing with sanitary materials. “Make sureyou thoroughly wash your pans andbottles,” she cautions. “Don’t put aclean jar on your shelf and expect touse it in a month.”


Photo by PAM BENHAM / provided by the University of IdahoDavid Hopkins and Mike Kampe work on pickling at a recent Extension Office class formaster food safety advisors.

DARIN OSWALD / [email protected] the quart jar is a multi-recipe soup base with potatoes,carrots, celery and spices. In the pints are, from left, chick-en breast, pork shoulder/butt and beef chunks.

BeverlyHealy

Pressure cooker canning

CHERRY PRESERVES

2 pounds pitted cherries4 cups sugar

Drain juice from pitted cherries and set aside.Add sugar to juice (if there isn’t enough juice todissolve sugar, add a little water); cook until sugardissolves, stirring occasionally. Let cool.

Add cherries and cook rapidly for 15 minutes,until cherries become glossy. Cover and let stand12 to 18 hours in a cool place. Bring back to a hardboil and cook for one minute. Skim foam if neces-sary. Ladle hot preserve into hot jars, leaving ¼-inch ofheadspace. Put two-piece caps on jars and process for 15 minutes in a boiling water canner.

Source: “Ball Blue Book”

TRIPLE BERRY FREEZER JAMYield: about 5 half-pints

2 cups crushed strawberries (about 1 quart)1 cup crushed red raspberries (about 1 pint)1 cup crushed blackberries (about 1 pint)1 1/2 cups sugar1 pouch freezer jam pectinCombine strawberries, raspberries and blackberries ina medium bowl; set aside. Stir sugar and pectin togeth-er in a large bowl until well blended. Add fruit mixtureand stir 3 minutes. Ladle jam into plastic freezer jars, leaving 1/2-inch headspace. Adjust caps. Let jam stand 30 minutes to thicken. Label and freeze.

Source: “Ball Blue Book”


UNCOOKED FRUIT LEATHER

Æ Select ripe or overripe fruit. Wash andcut away blemishes. Remove stones or pits.Remove larger seeds if you wish.Æ Cut fruit into chunks and place them in afood chopper, blender or food processor.Add 1 tablespoon lemon or other citrusjuice per quart of yellow or light-coloredfruit, if desired, for keeping fruit color.Æ Blend fruit into a thick puree. If fruit haslittle juice, add several spoons full of wateror fruit juice to obtain a uniform puree. Addsweetener to taste. Generally, no additionalsweetener is needed as fruit tastes sweeterafter being dried. Æ Use a drying tray designed for fruitleather or line a portion of a tray with lightlyoiled plastic wrap. Pour a small amount of

puree onto the lining and tilt until thepuree spreads no more than ¼-inch

thick.Æ Dry in dehydrator until it issticky, generally 6 to 8 hours at140°F. Carefully peel off plasticwrap or liner, roll and wrap in plas-tic wrap. Store in a cool, dark, dry

place.Source: “Drying Fruits & Vegetables,“

available at the Ada County Extension Office

Fruit preserves:Commonly found in the

form of jelly, jam or marmalade,this method involves the use of sug-

ar and varying amounts of gelatin toextract flavor from fruits and then pre-serve the results using the canningprocess. Results vary widely depend-ing on many factors, including acid-

ity and the toughness of skins, sobe sure to work from an es-

tablished recipe.

Freezing: Microor-ganisms do not grow in

temperatures below 14°F, so although freezing prevents the prop-

agation of potentially harmful mole-cules, it does not kill them. By convert-ing any residual moisture into ice, freez-ing also robs microorganisms of liq-

uid water. When frozen foods arethawed out, some pathogens

may begin to grow again.

Apple slices (somedipped in flavoredgelatin) on a dehydrator.CHRIS BUTLER [email protected]

Drying:Removing water

from foods delays or pre-vents the growth of bacteria.

Methods include using fooddehydrators, direct sunlight,or an oven on its lowest

temperature settingwith the door left

open.

More preserving recipesFermentation: Sometimes referred to as

fermentation pickling, fermentation takes ad-vantage of naturally occurring or added lacticacid to reach the same result as pickling. This isthe same process used to make many beersand cheeses, as well as bread starters like sour-dough.

Mulching: Some root crops are heartyenough to withstand the frost of winter — andturnips are notorious for improving by being exposed to freezing temperatures. Many varieties of potatoes can be preserved in theground by being covered with a thick mulchand a layer of plastic (see below). Keep themdry, and harvest well into the winter.

Salt cure: Often used in combination with

nitrites or nitrates, salt cures draw moistureaway from microorganisms. A technique usedmost often with meat, salt cures often are ac-companied by some form of smoking as well, amethod that may have arisen by the need tokeep flies from laying eggs on uncooked meat.

Sugar: After dehydrating it first, sugar is often used to preserve fruits. At the time of re-porting this story, cherry trees were producingcountless bushels of sweet and sour cherriesacross the Valley. Cherries are a fine and simplecandidate for preservation through sugaring.

Vacuum packing: By removing oxygen, seal-ing food in a vacuum slows the process of oxi-dation. It’s not an uncommon way to keep nutsfresh longer.

DARIN OSWALD / [email protected] Williams’ potatoes are going strong now, but he won’t be harvesting them anytimesoon. He often leaves winter vegetables directly in the soil over winter. To protect them, hecovers the soil and plants with leaves or mulch, and then covers the bed and its side supportswith heavy-duty plastic. This prevents the snow from compressing the plants and keeps thepotatoes cold, but not frozen, until he’s ready to harvest.

Other methods of preservation

FINDPICKLINGRECIPESPAGE 20

One local restaurant that has proven to be quitecreative at using preserved foods is Pizzalchik(7330 W. State, Boise, 853-7757). The restau-rant’s popular green salads come with an ever-changing assortment of simple bean, pasta andvegetable salads, many using combinations ofingredients that were pickled in-house. Weasked owner Brad Breakell toshare his basic ap-proach as well as afew ideas for howgardeners canadd their owncreativity.

PICKLEDCARROTSWITHJALAPENO

BASIC PICKLINGBRINE

1/3 cup pickling salt(preferably sea salt, unrefined)

1 cup white wine vinegar 3 cups wateradditional spices of your choice

Mix ingredients together and bring to a boil.

FOR THIS PREPARATIONSeveral carrots1-2 fresh garlic clovesjalapenofresh dill

Peel and clean raw vegetables as necessary.Pack pickling jars with carrots, jalapeno, garlicand other herbs and spices of your choice.Pour boiling hot brine into jar covering ingredi-ents completely. Place lid on jar and securetightly. Use hot rag so as not to burn yourhands. Let the jars sit and cool, and as they do,the lids will suck down. This is your assurancethat you have a good seal. If the lids don’t suckdown, the seal has failed and you will need toretry. Let sit for a minimum of two weeks before using. Store at room temperature, butrefrigerate after opening.

QUICK SLICED SWEET CUCUMBER PICKLES

Here’s a way to enjoy sweet, pickled flavorswithout waiting for weeks.

4 medium cucumbers, sliced ¼-inch thick2 tablespoons plus 1 teaspoon granulated

sugar1 tablespoon kosher salt

Place cut cucumbers in a large nonreac-tive bowl. Add the sugar and salt and stirto combine. Place the cucumber mixture in a quart-sized resealable container, cover and refrigerate for atleast one hour. The pickled cucumbers can be kept in the

refrigerator for up to one month.

JAPANESE PRESSED CABBAGEAND CARROT PICKLES

This salt-pickle method is a simple and quickway to enjoy pickles. Pressure is placed uponvegetables that are salted, causing them to re-lease their liquids. The resulting brine thenpickles the vegetables. Pickle presses can bepurchased at the Boise Co-op.

1 small head of regular cabbage, leaves cutinto pieces about an inch square

1 medium-sized carrot, cut into short matchsticks

1 Japanese cucumber, unpeeled and cut intoshort matchsticks

3 tablespoons of salt

Place vegetable slices into the pickle press andadd one tablespoon of salt; mix well by stirringwith your hands. Add the second tablespoon ofsalt and mix again. Add the final tablespoon ofsalt and mix well. Clamp on the top of the picklepress and screw down the lid until it pushesdown tightly on the top layer of vegetables.Leave under pressure overnight or for at least10 hours. Remove the pickles from the pressand place them in a colander. Wash them wellto remove salt. Pat them dry and serve.

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Pickling

Pickling:Submersing food in

an edible anti-microbialliquid (such as a brine or

vinegar) inhibits the growth ofmicroorganisms or kills themoutright. Chemical pickling

may also involve heatingthe food with the liquid,

saturating it.

Pickled vegetablesare a great additionto garden salads.


BY WHITNEY FETTERHOFFTHE WASHINGTON POST

Rule 1: Applying SPF 15 be-fore going outside will dothe trick, right? Actually,new research shows youshould also use a moisturiz-er rich in antioxidants.

According to FredericBrandt, a New York derma-tologist, “the sun also gener-ates free radicals that breakdown your collagen andelastin fibers.” And if you’rehitting the beach, an SPF of15 is not enough.

Rule 2: A T-shirt can pro-tect you from the hottest sun.Coverups help, but well-worn white T-shirts are notworth much, warns Health.com. The best bet for someprotection is tightly wovenfabrics in darker colors.

Rule 3: Put sunscreen onyour face and a lot on yourbody. The sensitive skin of

the face and neck are verysusceptible to sun damage,so slather the stuff on there— and every other spot ex-posed to sun.

Rule 4: Twenty minutes ofsun three times per weekhelps your body produce Vitamin D. But you can alsoget Vitamin D from supple-ments. “Even a little bit ofsun causes cellular damagethat can lead to aging andcancer,” New York derma-tologist Francesca Fuscotold Health.com.

Rule 5: Avoid tanning, es-pecially tanning beds. Thisrule has not changed. “Us-ing a tanning bed increasesyour risk for melanoma byup to 75 percent,” accordingto the International Agencyfor Research on Cancer. Ifyou really need golden skin,choose the lotion or spray-on variety.

You don’t want to burn, baby, burn

MCT illustration

Here are the new rules of sun safety you need to know

Look for broad-spectrum products to protect your skinBY SUSAN CARPENTER

LOS ANGELES TIMESSummer always seems to

be accompanied by an on-slaught of sunscreens. Themarket is crowded with lo-tions and sprays, powdersand lip balms, and, increas-ingly, multitasking productswith inventive applicationmethods that are touted fortheir ability to do more thanjust block the UVA and UVBrays that lead to sunburns,skin cancer and prematureaging of the skin.

Indeed, many of the sea-son’s new sun care productswere designed to marrybroad-spectrum sun protec-tion with anti-aging com-pounds, moisturizers, make-up — even self tanners.

“The world of sun carehas changed. It used to be

enough that you just had anSPF product. You were goingto the beach or pool and youknew you needed sun pro-tection. But sun damage hap-pens every day, so we’relooking for more out of ourformulas,” said Holly Thag-gard, owner and founder ofSupergoop, in San Antonio— a maker of broad-spec-trum sunscreens that incor-porate anti-aging com-pounds in its formulas.

Supergoop (sold at Sepho-ra, Nordstrom, Macy’s andother retailers) recently in-troduced a broad-spectrum20 SPF sunscreen and selftanner that works graduallyand doesn’t rub off onclothes or towels. In Febru-ary, the company also intro-duced a lightweight 30 SPFserum for the face, which ab-

sorbs quickly and doesn’tlook or feel greasy.

Skin cancer is the mostcommon form of cancer inthe United States, accordingto the U.S. Centers for Dis-ease Control and Prevention,with the incidence of its mostdeadly form — melanoma —increasing 2.3 percent formen and 2.5 percent forwomen annually. More than2 million Americans are diagnosed each year.

Ironically, the incidence ofskin cancer is growing evenas the market for sunscreensexpands. But most of usdon’t use enough protection.A shot glass full of sunscreenshould be applied to exposedskin every day, but most people apply just 25 percentto 50 percent of the recommended amount.

Men need totake heed, too

BY JANE GLENN HAASTHE ORANGE COUNTY REGISTER

The fact is, the vast major-ity of men, at least 70 per-cent, don’t know what thesigns of skin cancer are.Worse, they do little to pro-tect themselves.

And not knowing, com-bined with not protectingthemselves, can kill them.The Skin Cancer Foundationfound these dramatic resultsafter a survey done in part-nership with the makers ofBanana Boat and HawaiianTropic sunscreens.

The results are importantbecause men older than 50are more than twice as likelyas women to develop and diefrom melanoma, says Dr.Joshua Zeichner, assistantprofessor of dermatology atMount Sinai Medical Center.He believes education canreduce these fatalities.

Q: What causes melanoma?A: There can be genetic

factors involved, but these arevery rare. Sun and ultravioletlight cause almost allmelanomas. ... If sun is themajor cause, it’s equally obvi-ous that sunscreen should bein common use. But mendon’t like to put on sunscreen,and they simply don’t use itthe way they should.

Q: Why is melanoma fatal?A: It can kill you if it

spreads. Skin cancer is actual-ly the most common form ofcancer in general. Just walk-ing from the bus or subway toyour office can put you out inthe sun. Five minutes adds upover a lifetime. And that’s justincidental light, separate fromthe sun you can absorb at thebeach or on a boat.

Q: Where do men getmelanoma? On their faces?

A: The chest and back areactually the most commonplaces men developmelanoma.

Despite the push to use,then reapply, sunscreen everytwo hours, the product catego-ry can be confusing:

Æ Ultraviolet, or UV, light isthe sun’s radiation. There arethree types of UV light, only twoof which reach the Earth andimpact skin. UVA accounts for95 percent of the sun’s radia-tion that reaches the Earth’ssurface. It penetrates the skinand contributes to skin dam-age, such as wrinkles and skincancer. UVB accounts for theremaining 5 percent of ultravio-let radiation that reaches theEarth. It is responsible for caus-ing sunburn.

Æ Broad-spectrum sun-screens are designed to protect

users from UVA and UVB rays.Æ A sunscreen’s Sun Pro-

tection Factor, or SPF, measuresonly UVB protection. An SPF 15blocks 94 percent of UVB rays,SPF 30 blocks 97 percent andSPF 45 blocks 98 percent. TheAmerican Academy of Derma-tology recommends sun-screens with an SPF of 30.

Æ Natural sunscreens usetwo active ingredients: titaniumdioxide and zinc oxide. Bothwork by physically blocking thesun’s rays. Traditional sun-screens use chemicals such asoxybenzone and avobenzoneto absorb ultraviolet rays andprevent them from causingdamage. Avobenzone absorbsUVA; oxybenzone, UVB.

SPF AND HOW IT WORKS

BY BELINDA HULINCARE.COM

Roxanne Greene’s* beloved father was ill. Her mother — a crit-ical, difficult woman who was inthe early stages of Alzheimer’s dis-ease — needed help finding himtreatment and end-of-life care.Greene researched, visited andpriced-out numerous facilities, fi-nally settling on a nursing home ashort drive away from her home.

Roxanne’s father died within acouple of months, and soon after,her mother’s behavior becamemore erratic and more dangerous.Stove burners were left on, doorsweren’t locked, meals went uneat-en. Clearly, Mom was no longer ca-pable of living alone. Amid alter-nating bouts of complacency andhurtful accusations, Roxannemoved her mother to a memory-care facility where she eventually,mercifully, suffered a stroke anddied.

The entire ordeal lasted justmore than two years. During thattime, Roxanne was chauffeur, busi-ness manager, caregiver, health ad-vocate, insurance mediator, maid,errand-runner, legal surrogate anddutiful, loving daughter to her par-ents. She built relationships witheveryone who came in contactwith her caustic mother, trying tosoften the verbal assaults withhomemade cookies. She plannedtwo funerals. She did everythingan only child should do.

But Roxanne isn’t an only child.Her sister, who could easily afford

plane tickets, lives several statesaway and her brother is only atwo-hour drive north. Yet, bothwere conspicuously absent.

“My sister sent checks. Mybrother emailed excuses,” Rox-anne says. “I was determined to dothe right thing by my parents, be-cause I didn’t want to have any re-grets. But honestly, I never feltmore alone in my life.”

Unfortunately, that’s not an un-usual situation, says Francine Rus-so, author of “They’re Your Par-ents, Too!: How Siblings Can Sur-vive Their Parents’ Aging WithoutDriving Each Other Crazy.”

Her research on siblings andcaregiving shows that in 90 per-cent of families, one sibling shoul-ders more—if not most—of thecaregiving burden. Here are thethree main sibling stressors:

1. ROLES AND RIVALRIES“Recognizing and taking re-

sponsibility is not always in a per-son’s psyche,” says Russo. “Eachsibling was brought up with a dif-ferent relationship to the family, totheir parents and to their own re-sponsibilities. Sometimes, the waypeople behave has a lot to do withthe relationship they have withtheir parents.”

Russo and other experts say thechild who felt most loved by theparents or the one who self-identi-fies as the “good” son or daughtermight be more likely to take on theprimary caregiver role. The childwho took the most browbeating,or who feels like a disappointment,

or who feels ignored would be lesswilling to extend themselves to aneedy parent.

Roxanne’s reward for being the“good” daughter? Her consultingbusiness tanked, her friendsstopped asking her to lunch, andher 20-year marriage fell apartwhile she focused on her parents.Oh, and she didn’t speak to eitherof her siblings for almost a year af-ter her mother’s funeral.

“They both had tried to con-vince themselves that I had every-thing under control — that I wasthe sister who ‘handled’ things. Inreality, they just didn’t want to facemy mother. The problem is, whilethey were avoiding Mom, theywere also abandoning me.”

2. SHARING RESPONSIBILITIESCare.com elder law expert Har-

ry Margolis says when it comes todividing care-duties, there’s nocookie-cutter solution that willwork for all families. “Every familyis different, so every family has towork out the best arrangement forthem,” he says. “I think I’ve seenjust about every arrangement. Onesibling handles legal matters whileanother handles personal care andmedical questions, while a third

does the shopping and maintainsthe house. In many cases, the ef-fort can’t be equalized, especiallyif some siblings live close to theparents while others live far away.”

Margolis notes that any siblingwho actually lives under the sameroof as elder family members will,of necessity, provide more hands-on care. In the interest of fairness,that sibling might be compensatedfinancially. “Or, the other siblingsmight contribute their vacations tomove in with the parents and topermit the caretaker child somerespite,” he says. “In large families,I’ve seen adult children get as-signed different days of the weekthat they sleep over at their par-ents house to provide the neces-sary care.”

Brette Sember, author of “TheComplete Legal Guide to SeniorCare,” agrees that “shared respon-sibility” can mean different thingsto different families. She says thebest way to avoid major siblingdiscord is to communicate; tomeet in person or on a conferencecall and put all cards on the table.

“Acknowledge that everyonehas different abilities, resources,and availability,” she says. “Try tobreak things up into zones if possi-

ble — medical, bill paying, clean-ing, food, transportation, legal, as-sisted living search, laundry. Giveeveryone some kind of responsi-bility, even if it means writing acheck or calling mom once a dayto be her sounding board.”

3. SPENDING AND NEEDSASSESSMENTS

Sember says she’s seen plenty ofotherwise-rational adults tornapart by end-of-life care for theirparents, and often the accelerantfor the arguments is money. Sib-lings may disagree about how theparents’ money should be spentfor care—in-home aides vs. assist-ed living vs. nursing home care vs.allowing the parents to move intoone sibling’s home.

“Money is a big, big issue, par-ticularly when there may beenough left for inheritance afterthe parent passes,” says Sember.“All the sibling resentment youdealt with as a kid comes roaringback at this time. This is the timewhen power struggles in familiescome to the forefront.”

Sometimes, says Sember, thedisagreements stem from a lack ofunderstanding of the parents’ realneeds. What one sibling witnesses


How to resolve the 3 senior-care issuesbrothers and sisters fight about most

MCT illustration

Sibling strife

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may be different from whatanother hears when talkingon the phone with the par-ent, or when they drop byfor a casual visit.

“If you can get an outsideassessment of what the par-ent needs, you will have athird party senior care advi-sor recommendation of howmoney needs to be spent,”she advises.

Russo agrees: “An outsidesocial worker or a mediatorcan say ’Here’s what yourparent needs. Here’s what’savailable. Now what are youeach willing to contribute?’Having that outside observ-er can really help siblingstake an objective view of thesituation.” (Learn moreabout the Care.com SeniorCare Planning service.)

NEW GOAL: TRY TOMAKE YOUR PARENTSPROUD

Both Sember and Russosay the healthiest and least-conflicted families are thosewhere the parents’ wishesare known. “In the best cir-cumstances, Mom and Dadlead the way. They set themodel for how disagree-ments within the family arehandled, and they let theirchildren know what theywant,” says Russo. “Whencaregiving issues come up,families need to get togetherearly and they need to meet

regularly, while Mom orDad can still contribute andsay what they would likeand discuss the resourcesthat are available.”

When Jeanie Herbert’s*father died, Jeanie and hertwo sisters and two brothersmourned. Then they cametogether to discuss a widerange of issues. Their fatherdied without a will, and thatmeant his estate — primari-ly the family home —passed half to their motherand half to the siblings.

“Our mother is still men-tally sharp, but she can’t getaround without her motor-ized scooter. She really can’tlive alone,” explains Jeanie.“Fortunately, one of my sis-ters still lives with Mom.She’s on medical disabilityand can’t afford her ownplace. With her disabilityand my father’s retirement,my sister and my mothercan maintain a household.”

Once the siblings deter-mined that the sister-in-resi-dence was perfectly willingto remain in the home andhelp their mother negotiateher day-to-day life, therewas no real question aboutwhat should be done. “Weall signed our share of thehouse over to my sister,”says Jeanie. “It was the leastwe could do. And, whenevershe needs help with houserepairs or an unexpected

bill, we take turns helpingout. When my mother real-ized what we were doing,she teared up. She said shewas so proud of us. But shereally shouldn’t have beensurprised—she and my fa-ther taught us how family issupposed to behave.”

Although Jeanie’s situa-tion stands in stark contrastto Roxanne’s—and to manystricken families—the endresult, namely family har-mony, is achievable with alittle advance planning and alot of calm reflection.

“Siblings should try tolook at each other as theadults they are now,” saysRusso. “Everybody hasgrown up. Everybody has alife. Don’t assume that youare all the same people youwere as kids. You aren’t. Theoldest is not necessarily go-ing to be the lead caregiverand the youngest isn’t nec-essarily the one who can’tfunction without supervi-sion. Look at what you eachhave to offer today.”

* Note: Roxanne Greenand Jeanie Herbert are pseudonyms. Their nameswere changed to protect family privacy.

Care.com is an online servicethat matches families with greatcaregivers for children, seniors,pets and more.

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BY CAROLYN DAVISTHE PHILADELPHIA INQUIRERMeredith Cruse had

just finished practicingwith her new softballteam, and she didn’twant to stick around forthe game. She walkedover to the bleacherswhere her mother sat,looking for a way out, look-ing for solace.

“I didn’t want to play be-cause I didn’t know anyoneand I was sad,” recalls the 12-year-old.

Her mother, Jody, encour-aged her to give the team atry — and Meredith did. Sheended up having a goodtime, and kept playing. Itwas a moment of tri-umphant connection sharedby daughter and mother,

one that came through di-rect contact rather than onan electronic device.

Even in this era of com-puter chats and cellphonemessages, hearing the voiceof someone who loves you— moms especially — stillcarries a mighty biologicalboost at stressful times. A

text just isn’t enough, say re-searchers, who have foundthat among the virtues ofvoice is the ability to com-fort at tense times.

In the 2011 Universityof Wisconsin study, 68girls, ages 7 to 12, weregiven a public-speaking

assignment that resulted inhigh levels of the stress hor-mone cortisol in their bod-ies. One group of girls wasallowed to see, touch andtalk to their mothers. Anoth-er group communicatedwith them via instant mes-sages on computers. A thirdtalked to their mothers byphone only, and a fourthgroup had no contact at all.When hormone productionwas measured again, thegirls who had heard their

mother’s voice producedmore oxytocin, which is as-sociated with positive feel-ings, and the amount of thestress hormone dropped.

“There is somethingabout the power of the hu-man voice that is a lot liketouch or other kinds ofphysical contact in that itcan release social hormonesand decrease stress,” saysthe study’s lead author,Leslie J. Seltzer, a biologicalanthropologist. “Communi-cation online, like instantmessaging, doesn’t appearto have the same effect.”

That’s not surprisingsince humans have had amillion or so years to learnthe intimacies of vocal com-munication, while writtencommunication has been

around a mere 5,000 or6,000 years.

“There’s so much moreinformation in the voiceover and above the wordsbeing spoken,” says RebeccaBrand, an associate profes-sor of psychology at Villano-va University. “You have allof the sound informationand the timing informationand the word infor-mation. In text,the timing’s notclear, theemotions arenot clear, andthe familiari-ty of whatev-er you re-spond to in thesounds is miss-ing.”

That process of gaining

familiarity — and comfort— with the sound of yourmother’s voice begins in thewomb. In one study, a tinymicrophone was placed in apregnant woman’s uterus,near the fetus’ head. Manynoises were recorded, in-cluding biological soundsfrom the mother, such as di-gestion, and the fainter bur-

ble of voices. The moth-er’s voice is thought

to be picked upbest of all by thefetus, because itcauses vibra-tions that the fe-tus feels.

“Even withinthe first day or two

of life, (babies) showthat they’ve already had

enough experience with

The voice of someone who loves you can lift more than your spirits, a study showsHear the love

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their own mother’s voicethat they prefer it to othersimilar voices,” Brand says.

The power of voicecontinues throughlife, taking manyforms, includ-ing music.

ForDanielle Or-lando, princi-pal opera coachat the Curtis In-stitute of Music inPhiladelphia, listening to avoice is an intense, sensoryexperience.

“The sound of a voiceforces one to use one’s sens-es, so it actually has a physi-cal impact, whereas writingcreates some distance be-cause it’s visual,” she says.

Orlando spends a lot oftime working with singerson nuance, inflection, tone,and color of the voice. Oper-atic singers use all of thosevocal qualities to evokeemotion in listeners.

Referring to the Universi-

ty of Wisconsin study, Or-lando says that when girlsturn to their mothers amidtroubles, a verbal conversa-

tion allows room forone person to re-

spond instantly orimmediately clearup misinterpreta-tions. “But onceyou commit your-

self to writing andtexting, you can’t take

it back,” she says.Will electronic devices

ever be able to mimic thenuanced, human empathy ofan in-person encounter?

One project is trying toaccomplish that by buildingan electronic tutor that canrecognize and respond tothe emotions of studentstaking a computer course.

Sidney D’Mello, an assis-tant professor of psychologyand of computer science atthe University of NotreDame, says the tutor, whichappears as an avatar whosecomputer-generated voice

has been tweaked, can sensethrough facial expressionsand body posture the trifec-ta of emotions that often be-devil students — boredom,frustration, and confusion.Its responses are tailored tothose triggers, making theinanimate machine seememotionally responsive. Stu-dents who had some knowl-edge in the tutored topicdidn’t benefit much fromthis emotional support,D’Mello says, but strugglingstudents did.

Still, computers aren’tlikely to replace the tendertouch or loving voice ofmom, or dad, anytime soon.

Softball player Meredithand her sister Melanie, 9, af-fectionately squeeze theirmother’s arms as they sayhow much they like beingable to talk with her face-to-face.

They don’t think that willchange — even when theyfinally are allowed to getcellphones.

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ADVENTURESPORTSWEEKLY.COMAre you one of those people who just

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If so, you probably avoid your bike be-cause a helmet is too hot, or avoid runningbecause even a hat doesn’t offer enoughprotection from the heat. Here are a fewmethods of keeping cool while being activewhen everyone around you is sweating.

Æ Start by hydrating yourself as soon asyou get up on a day when you plan to beoutside in the heat. Pre-activity hydrationgets that water metabolized into your entirebody. You don’t want to wait until the mo-ment you actually need liquid to get it intoyour system. Next, just before leaving, take along, cold shower. That will create some ba-sic interior cooling, so it will be easier to

keep your body from reacting to the heatright away.

Æ While you can find inexpensive “mis-ters” in many outdoor stores, a spray bottlewill also serve the same purpose. If you haveroom, take an extra bottle of water with youjust to reload the sprayer or mister. As soonas you start feeling warm, spray your face,neck, and underarms. When these threeplaces are cooled by a mist of water, yourwhole body will feel cooler. Spray much andspray often. One key to feeling cool on thetrail or road is to cool yourself off before youactually start feeling the effects of the heat.

Æ If you’re not too concerned about yourhair looking perfect, you can even start bythoroughly soaking your hair before leaving.Keeping your head cool is another of the se-crets to not becoming overheated. If you’rebiking or cycling and therefore must wear ahelmet, you can also spray through thevents in your helmet to cool off your head;or stop and take the helmet off to spray thetop of your head.

Æ Another way to feel cooler is to wetyour hands. That will help make the rest of

your body feel cooler, just as sprayingyour face and head does. Or, even better,freeze a filled water bottle. Just rollingthat frozen bottle around your hands, orover your face and neck will have abodywide cooling effect.

Æ Remember that what you may feelas just a light sweat can still indicate theloss of a pint or more of water within ashort period of time. An hour’s run orbike ride can cause you to perspire aquart or more of water. It’s water thatshould be replaced while you’re actuallylosing it; that will also help keep youmore comfortable.

Æ One way to measure how quicklyyou dehydrate is to weigh yourself be-fore you leave, then again when you re-turn. If you weigh four pounds less afterexercise, that means that your workouthas used up an entire quart of water. Re-member the old adage: “A pint’s a pound,the world around.” A pint equals two cupsof water, two pints equal a quart. So if you’velost four pounds during your workout (alljust water weight, unfortunately), you’ve

sweated out a quart of water. Since it may beuncomfortable to drink that much to rehydrate yourself, it’s best to keep consum-ing small amounts of water frequentlyrather than drink a large amount all at once.

Work out — and keep cool

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BY HARRY JACKSON JR.ST. LOUIS POST-DISPATCH

Music training has a lifelonggood impact on the aging process,says a new study out of Northwest-ern University.

Researchers in the AuditoryNeuroscience Laboratory at North-western measured the automaticbrain responses of younger andolder musicians and nonmusiciansto speech sounds. Researchers dis-covered that older musicians had adistinct neural timing advantage.Researchers concluded that age-re-lated delays in neural timing arenot inevitable and can be avoidedor offset with musical training.

“The older musicians not onlyoutperformed their older nonmusi-cian counterparts, they encodedthe sound stimuli as quickly andaccurately as the younger non-mu-sicians,” said neuroscientist NinaKraus. “This reinforces the idea

that how we actively experiencesound over the course of our liveshas a profound effect on how ournervous system functions,” shesaid.

Kraus, professor of communica-tion sciences in the School of Com-munication and professor of neuro-biology and physiology in theWeinberg College of Arts and Sci-ences, is co-author of “Musical ex-perience offsets age-related delaysin neural timing.”

The data, with recent animal da-ta from other research centers sug-

gest that intensive training evenlate in life could improve speechprocessing in older adults and im-prove their ability to communicatein complex, noisy acoustic environ-ments, said Don Caspary, a re-searcher on age-related hearingloss at Southern Illinois UniversitySchool of Medicine. “They supportthe idea that the brain can betrained to overcome, in part, someage-related hearing loss,” Casparyadded.

Previous studies from Kraus’Auditory Neuroscience Laboratorysuggest that musical training alsooffset losses in memory and diffi-culties hearing speech in noise —two common complaints of olderadults. The lab has been extensive-ly studying the effects of musicalexperience on brain plasticityacross the life span in normal andclinical populations, and in educa-tional settings.

Play it again — and again, and againStudying musichas benefits thatlast a long time,researchers say

MCT illustration


HITTINGTHEIR STRIDE

PHOTOS BY CHRIS BUTLER [email protected]

About 2,000 kids ran in the30th anniversary of the SaintAlphonsus Capitol Classic

Children’s Race. Proceeds fromthis year’s event benefit CLIMB

— a Saint Al's program that offers support to children and

grandchildren of cancer patientsthroughout the Treasure Valley.

Boys sprint to the finish at the Saint Alphonsus CapitolClassic Children's Race held June 2.

Kaylee Oyler won the girls race in a time of 6:16. The 1-mile run goesfrom the Boise Depot to Capitol Park.

The finish line near Idaho’s Statehouse.

Hannah Johnson wears a colorfuloutfit for the run.

Nicholas Bryne crosses Idaho Street near the finish line.

Dylan Wallery gets some encouragement from the crowd.Grace Pierce poses for a picture withher medal.

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Brandon Calley strides the final meters to the finish. Calley wonthe boys event in 5:46.

The force was with competitors at the race.8 SEE MORE PHOTOS FROM THE CAPITOL CLASSIC

IdahoStatesman.com/photogalleries


RUNNING TOFIGHT CANCER

PHOTOS BY OTTO KITSINGER SPECIAL TO THE STATESMAN

Hundreds took to the streets torun the Main Street Mile on June 22 in Downtown Boise.

Proceeds raised from the eventare used to promote prostate

cancer awareness, educate andto provide free screenings.

Arlene Curtisof Boise(#241) rollsin the Mayor's Mileat the MainStreet Mile.

The start of the Mascot Scamper at the 2012 Main Street Mile.

Kids run in the Meadow Gold Children's Half Miler.

Left: The eventdrew runners ofall ages. Below:Eagle Fire De-partment fire-fighter Brad Blair,23, of Eagle, high-fives spectatorsas he runs in fullgear during theMain Street Mile.

In the nine years of its existence, the Main Street Mile has provid-ed 4,045 free prostate screenings to the men of the Treasure Valley. The free screenings to men 40 and older, coupled withcash contributions, have resulted in $1,043,550 of benefit for thecommunity. To learn more about the event, visit MainStreetMile.org. To learn more about the Main Street Mile's prostate cancerawareness campaign "Be Man Enough," visit BeManEnough.org.

8MOREPHOTOS

FROM THEMAIN STREETMILEIdahoStatesman.com/photogalleries

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Keep up on schoolwork while in the hospital. (Or, as kids call it, our Insult to Injury Program.)At first glance it may not seem to be the most popular program at St. Luke’s Children’s Hospital, at least not among children. But their parents love it. It’s our hospital school and, for children who are chronically ill, it allows them to keep up on their studies, even if they’re away from class for an extended period of time. Our state certified specialists work hand-in-hand with your child’s teachers to ensure the continuation of their intellectual development. During what can be an anxious time, keeping up on their schoolwork can reestablish some normalcy in your child’s life. They’ll appreciate it… even if they never admit it.

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Living Healthy July 2012

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