Living Healthy - November 2011

HealthyLivingIdaho Statesman’s

saturDaY, november 5, 2011

You Are What You Eat

Nourishing foods prevent disease, taste great and

help fight the battle of the bulge. From the pantry to the

cupboards to the fridge, here’s how to eat better today

Celebrity health: Tyler Florence

Tips to help skip take-out

New rating rules For diabetics

News and events from the Treasure Valley health community

2 living healthy • saturday, november 5, 2011 Idaho statesman • Idahostatesman.com

L i v i n g H e a L t H y i s s u e n o . 6 2 0 1 1

CeLebrity HeaLtH: tyLer FLorenCe

The popular Food Network chef opens up about eating on the go,

feeding a family and staying healthy after 40

Features

read past issues of Living Healthy at idahostatesman.com/livinghealthy

treasure vaLLey HeaLtH news and events Read about community news on pages 9-13

see pHotos From tHe Harrison CLassiC More than 800 kids ran up Harrison Boulevard to celebrate fun and fitness in an event sponsored by the Treasure Valley YMCA. 6.

dining witHout borders, witH diabetes Today’s diabetes diet places very few foods off-limits

wHat’s For dinner? Plan, cook and eat better to help your family break the ‘take-out cycle’

10 must-Have Foods For everyday eating A balanced diet can be tricky. But eating these foods at least once a week is a surefire way to stay on track

stoCk up, HeaLtH nut! making bad CHoiCes is easy — too easy. Here’s how to fill the cupboard, fridge and freezer with staples to make healthy choices a no-brainer

574018-01

IDAHO’S SOURCE FOR ALL YOUR FITNESS NEEDS!

FITNESS EQUIPMENT SALES AND REPAIR

In times like these, one of the safest things to invest in is your health! You have nothing

to lose and everything to gain!

Commit to your health, and we guarantee positive returns! Let our fitness professionals help

you develop a plan to better health.Isn’t it time you take control of your health?

FindBoise Fit on

Overall health and well-being

Text “BFE” to 90210 to get promos!

IDAHO’S

8675 w. franklin road, boise, id 83709

*Subject to credit approval. Not valid with any other offers.

24 MonthsSame As Cashthru November*

Idahostatesman.com • Idaho statesman saturday, november 5, 2011 • living healthy 3

Not Bigger. Just Better.

Tired of pills for acid reflux?

FREE event about surgical options

Ronald Cornwell, MD Ryan Hardy, MD

Try a real solution.

Prize drawing for two pairs of BSU

football tickets!

More details 208.455.3995

tttttteeeees

eeeeee

Boise StateBrrooonnnncccccoooooosssss

572254-01



By Ben Larrison CTW FeaTUres

Arriving home after a long day at the office might leave the aver-age person ready for bed. But

the family is waiting for dinner and that colorful little menu on the counter looks oh-so-appealing.

According to the most recent numbers from the U.S. Department of Agriculture, more than half of

food expenditures are spent on away-from-home eats, up from 18 percent in the ’70s and only 32 percent in the mid-’90s.

While take-out isn’t inherently “bad,” having too much of it can wind up costing families time, money and health.

“I think today, there are many fami-lies that are re-visiting the idea of, ‘My gosh, I have to cut down!’” says Tosca Reno, New York Times bestsell-

ing author of “The Eat-Clean Diet” (Robert Kennedy, 2007).

Perhaps the biggest knock against eating out, however, is on the nutri-tion front. A Number One value meal at McDonald’s (Big Mac, medium fries and a medium Coke) nets a whopping 1,130 calories, including 48 grams of fat and 1,320 milligrams of sodium, while a slice of a large Pizza Hut pan pizza is 360 calories, including 17 grams of fat and 740

milligrams of sodium — and that’s before any toppings are added. And it’s not just food from chain restau-rants that could prove to be trouble.According to FatSecret.com, one cup of beef lo mein contains more than 300 calories, a third of which are from fat, and the average person eats more than just one cup.

But when you cook at home, you tend to have a greater grasp of portion size, instead of feeling

what's for diNNEr?Plan, cook and eat better to help your family break the ‘take-out cycle’


Excuse #1: “I don’t have time.”Actual mammograms take about 10 minutes. You’ll be in and out in 30 minutes.

Excuse #2: “It might hurt.”New soft mammo pads make mammograms more comfortable.

Excuse #3: “I can’t afford it.”Nearly all insurance companies cover the cost of mammograms. Grants are available if you don’t have insurance.

Excuse #4: “It’s not in a convenient location.”New digital mammography clinics are throughout the Treasure Valley and a mobile mammography unit provides screenings in rural areas.

This ad proudly funded by:

Learn more about us: (208) 367-3997

Call for an appointment: (208) 367-8787 | Evening appointments available

572244-01


L i v i n g H e a L t H y i s s u e n o . 6 2 0 1 1pressured to eat that heaping helping of lo mein, you can prepare as much or as little as you deem appropriate.

“Your stomach is about the size of a human fist,” Reno says. “Think about how much you really want to put in there.”

And don’t worry: If you are in a hurry, a home-cooked meal doesn’t necessarily have to be a major time-consumer. There is a vast culinary canon, both online and in your local bookstore’s cooking section, identify-ing quick, healthy, easy-to-make meals. By using what Reno calls “Mother Nature’s fast foods” such as fish and spinach, you can prepare all kinds of great meals in less than 30 minutes.

Nutrition is a great reason to start planning and eating better meals. For instance, at most fast-food establish-ments, “The food is so processed that you’re not getting the nutritional value that you probably could if you prepared it on your own,” says Deborah Stern, nutrition coach at West Loop Athletic Club, Chicago. And while that dollar burger may seem like a great bargain now, it comes chock-full of hidden costs — from the price of gas you use getting to the store, to environmental reper-cussions, to future health-care bills.

“Kids get sick because they don’t have the right nutrition and then their parents have to stay home from work,” Stern says. “You should spend a little more on [fresh] food because it’s good for your body, and your body gets healthy, and you don’t have sick days, and your kids have the energy to do the things that they want to do.”

Speaking of kids, involve them in dining decisions. By sitting down with the family at the beginning of

every week and planning out a menu, parents can avoid those awkward “I don’t like this!” moments at the dinner table. What’s more, parents can even get their children to try new foods they might not have been previously been open to says Jessica Crandall, Centennial, Colo., registered dietitian and spokesperson for the American Dietetic Association.

“You do have to talk to your families about what healthy is,” Crandall says.

While health and nutrition are often the catalyst behind families making a change in how they eat, there are all sorts of reasons to break the take-out cycle. Since most lives have become a hurried array of multi-tasking, dinnertime can be the excep-tion.

“It’s a bonding a experience to be with your family in the kitchen mak-ing food,” Reno says. “We’re missing out on this robust part of family life when we eat out.”

That being said, there will always be times when a quick option is the only option. When that is the case, Crandall says, be sure to “Think about what your body needs, not what sounds good.”

Still, if you have a choice in the matter, cooking and eating at home is most likely to be your best bet, both from a health standpoint, as well as a monetary standpoint.

“You have more control in your own kitchen,” Reno says. “If you’re really going to take this seriously, you’re going to do this at home, and you’re going to save bigger dollars at home.”

© CTW FeaTUres

625 VISTA • 338-1700573320-01

Save On the Good Stuff:

Boots, Packs, Sleeping Bags &

Tents

Special SaleVibram

5 Fingers

15% - 35% OffChoose From 14 models

Sale Ends November 13th

50% OffSpring & Summer

Clothing

“Your Adventure Starts Here Go Any Place At Any Time”

CELEBRATING 42 YEARS

Anniversary Sale!

Discount taken at register previous sales exempt, limited to stock on hand. 573356-01


573973-01

Live Pain FreeUNIQUE LASER CARE FROM ADVANTAGE CHIROPRACTIC SPINE & DISC CENTER OFFERS PROFOUND HEALING RELIEF FROM CHRONIC PAIN WITH THE AREA’S

ONLY NEWLIFE HEALING SYSTEM, PLUS TWO FREE VISITS!

2 free visits!Includes:

• Diagnostic Exam

• Soothing Laser Therapy

• Decompression Therapy*Excludes federally funded programs, auto accidents and workman’s compensation. Patients with these eligible for a consultation and demonstration; treatment may be covered by insurance.

Class IV LaserProven to

Heal Injuries!THE CLASS IV LASER IS

PROVEN TO HEAL TISSUEDAMAGE! COME IN FORTREATMENT AND SEE

FOR YOURSELF!

Dr. Jamie Ricks, D.C.Certifi ed Spinal

Decompression Specialist

call 336-2225www.idahospineanddisc.com

We Are Accepting New Patients!Call Our Friendly Staff Now If You

Are Currently Suffering From:

HERNIATED OR BULGING DISC

DISC DEGENERATION

SPINAL STENOSIS

OSTEOARTHRITIS PAIN

SCIATIC PAIN

JOINT PAIN

NEUROPATHIES

WHIPLASH

MIGRAINE PAIN

CARPAL TUNNEL SYNDROME

AdvancedLaser Healing!

Advantage Chiropractic’s Spine & Disc Center

2031 E. Hospitality Ln. Ste. 150

Boise, ID 83716



Even when someone is trying her best to cook and eat healthy, things don’t always work out as planned, and there comes a time when suc-cumbing to that nutrition-crushing monster known as fast food is a

must. But eating fast food doesn’t mean a person has to eat poorly.“You can make healthy choices, and healthy restaurant options are

becoming more and more visible on the menu,” says Tosca Reno, New York Times bestselling author of “The Eat-Clean Diet.”

So with that in mind, here are five solid fast food options for when you just have to get something fast:

1 Subway Veggie Delight on whole wheat bread: It’s like having a salad on a sand-

wich. Add mustard or sweet onion sauce for some extra, fat-free flavor.

2 Chick-fil-A Chargrilled Chicken Sandwich: This sandwich is way, way

tastier than its 290 calories would lead you to imagine. Chick-fil-A offers a number of healthy sides, too, including a freshly pre-pared fruit cup.

3 Wendy’s Apple Pecan Chicken Salad: Mixed greens, grilled chick-

en, blue cheese crumbles, dried cranberries, fresh apple, roasted pecans and pomegranate vinaigrette dressing? This is not your typical fast food salad.

4 Taco Bell Fresco Burrito Supreme: It’s got veggies, grilled chicken and only

350 calories. At Taco Bell (or any fast food chain), you can’t ask for much more than that.

5 McDonald’s Premium Southwest Salad With Grilled Chicken:

Even McDonald’s is getting in on the healthy craze. This salad is just 390 calories or 290 if you skip the dressing.

FiVE FAsT-Food MEAls For HEAlTHY EATiNg

573349-01



saint alphonsus Health system

Festival will kick off holiday seasonMarking its 28th year, the Saint Alphonsus Festival of

Trees spreads Christmas cheer as one of the Treasure Val-ley’s premier holiday events. It’s also an event that makes a difference for our community. Since its inception in 1984, the festival has raised more than $7 million for community health care.

Each year, more than 2,000 volunteers turn the Boise Centre into a wonderland featuring nearly 300 decorated Christmas trees and wreaths. Festival events include Breakfasts with Santa, a formal gala, a fashion show and luncheon, the Senior Tea, the North Pole Village and holi-day show performances by Idaho Dance Theatre.

Proceeds from the 2011 Festival of Trees will help replace the Women’s Wellness Mobile Clinic, which pro-vides mammography, breast exams and other vital health-screening services for under-served patients in rural communities.

You can see the trees from Wednesday, Nov. 23,

through Sunday, Nov. 27, at the Boise Centre. (The opening gala is Tuesday, Nov. 22. The fashion show is Monday, Nov. 28.) Some events, such as Breakfast with Santa and the fashion show, require advance registration.

For a complete festival schedule and admission prices, visit the website at saintalphonsus.org/festival. Interested in volunteering at the festival? Call Debbie at 367-3997 or visit the website for a volunteer registration form. Learn more about Saint Alphonsus and its programs at www.saintalphonsus.org.

st. Luke’s Health system

new blogs, Facebook pages will help patients St. Luke’s Health System has introduced two new blogs for patients. The blogs focus on cancer health and chil-dren’s health. Visit www.stlukesonline.org/wordpress/msti for the St. Luke’s Mountain States Tumor Institute blog “Live On, preventing, healing and surviving cancer.” Follow the blog to find out the latest news about cancer care as well as

events and activities at St. Luke’s. Visit www.stlukesonline.org/wordpress/grow for the St. Luke’s Children’s Hospital blog “Grow.” Follow the blog to learn about health and parenting tips on everything from flu shots to nutritious snack ideas. In addition to the blogs, patients can now follow St. Luke’s Health System on Facebook at www.facebook.com/stlukesidaho or St. Luke’s Children’s Hospital at www.facebook.com/stlukeschildrens.

st. Luke’s named a top 100 Hospital St. Luke’s Boise and Meridian Medical Centers gar-

nered top honors in the National Research Corporation’s (NRC) Annual Consumer Choice Awards. This is the 11th year in a row St. Luke’s has received the recognition.

Consumers surveyed by the NRC for the annual award recognized St. Luke’s for: best overall quality, best image and reputation, and best doctors and nurses. NRC ranks hospitals based on quality and image ratings collected in the company’s annual Healthcare Market Guide Ticker study. Of the 3,200 hospitals named by consumers in the study, the winning facilities rank highest in their Metropoli-tan Statistical Areas, as defined by the U.S. Census Bureau. For more information, visit www.national research.com

balukoffs will be honored with awardThe annual Ralph J. Comstock Jr. Light of Philanthropy

Award Ceremony and St. Luke’s Ball, presented by the St. Luke’s Foundation, will be held at 6 p.m. Friday, Nov. 18, at Boise Centre. The event includes a formal dinner, dancing and more. Tickets are $100 each.

This year’s awards recipients are Boiseans A.J. and Susie Balukoff, who each have dedicated their time and talents to numerous Treasure Valley philanthropic boards and civic organizations.

For tickets, call 381-2123 or email [email protected].

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

elks rehab Hospital and services

Learn about brain injuries at symposiumElks Rehab Hospital will present its annual Brain Injury

Symposium on Nov. 12 and 13. This year’s event focuses on a multi-disciplinary approach to maximize recovery from brain injuries.

Dr. Martha S. Burns, the keynote speaker, will discuss how a team can apply and implement current research in neurodevelopment and neuropathology. There will be other classes focused on agitation management, organi-

news and events From tHe treasure vaLLey HeaLtH Community

1675 N. Maple Grove Rd. • Boise • 208-376-4940 • www.foster-chiro.com

NEW PATIENTS Bring in this ad, become a new patient

and receive a

FREECONSULTATION

Call our offi ce today 376-4940 and schedule your appointment.

Offer valid now through Dec. 30, 2011.

Call to schedule a free Consultation and evaluation.

376-4940Stoney R. Foster, D.C.

5733

51-0

1

Dentures - Relines - Repairs APPOINTMENTSMON-SAT. 573979-01

SUPERIOR SERVICE� Flexible Payment Plans� Senior Discounts� Same-Day Repairs & Relines� Competitive Pricing� FREE Consulation with

Licensed Denture Specialist� Five Year Fit & Wear Warranty

on New Geneva Dentures� Full Service In-House Lab

376-6613

Call for Denture Over Implants Specials Today!

Caldwell Offi ce205 W. Logan St.(Corner of Logan St. & S. Kimball Ave.)

Two Treasure Valley locations to serve you

Custom Dentures

Starting at $698 each

BEFORE

FREEConsultation ($75 Value)

Expires:11/30/2011 AFTER

TwTTTTTTTT o Treasure

($75 Value)Expires:

11/30/2011 AFTER

Boise Offi ce10480 Garverdale Ct., Ste. 804A(N. on Five Mile from Fairview)

Holiday SpecialsHoliday SpecialsComplete Denture Services


L i v i n g H e a L t H y i s s u e n o . 6 2 0 1 1zational strategies, divided attention, staff safety and community reintegration.

Presenters include Dr. Nancy Greenwald, director of the Outpatient Brain Injury Program at ERH, and several mem-bers of the therapy and social work staff. For complete reg-istration and contact information, including prices, agendas and more, visit http://www.elksrehab.org/Pro-grams.aspx.

diabetes linked to hearing lossDid you know that hearing loss is twice as common in

adults with diabetes as compared to those who do not have the disease, according to studies funded by the National Institutes of Health?

In the United States, diabetes affects 25.8 million chil-dren and adults. An additional 79 million people are at risk for developing Type II or late onset diabetes.

People with diabetes are being encouraged to get hear-ing evaluations as part of their regular care plan. Untreated hearing loss has been linked by numerous studies to a host of negative consequences, including impaired memory and ability to learn new tasks, increased risk to personal safety, anger, stress, depression, diminished overall health and diminished income.

The Elks Hearing and Balance Centers can check your hearing at any of these Treasure Valley locations: Boise,

Eagle, Meridian, Nampa and Ontario. Visit the website at www.elkshearingandbalance.org for contact information.For more information about Elks services, visit elksrehab.org.

west valley medical Center, Caldwell

gear up for winter-sports seasonAs the season of snow-related activities approaches,

orthopedic surgeon John Smith and physical therapist Matt Braun will talk about health issues related to your joints at a free event called “Preparing for Winter Sports — Joint Health Seminar.” • 6 p.m. to 7 p.m. Nov. 8 in the Kaley Auditorium,

West Valley Medical Center • Attendees are entered to win a season pass to Bogus

Basin, and refreshments will be available. • For more information, call 455-3995

Some other education highlights from West Valley: • Maternity tea and tours: Meet the staff of the Labor and

Delivery unit at an orientation program. All visitors will be entered to win an infant car seat. The sessions will be held from 6:30 p.m. to 7:30 p.m. Nov. 10 or from 4 p.m. to 5 p.m. Nov. 27 (both in the Indian Creek Room). Call 455-3760 for more information.

• Weight-loss surgery — support group/one-on-one

consultations: Learn about the Lap-Band procedure. Join a monthly support group or schedule a one-on-one appointment with a surgical weight-loss management specialist. Support Group: 6 p.m. Nov. 8 in Management Conference Room. Call 455-3842 to ask for a consultation.

• Total Joint-replacement seminar: Considering knee, hip or shoulder surgery? Find out about advancements in procedures and treatment at noon, Nov. 21, in the man-agement conference room. Register at 455-3838.

• Prenatal education: Prepare for your baby’s arrival at childbirth preparation and breastfeeding classes. Childbirth: 9 a.m. to 4:30 p.m. Nov. 12 in Kaley Auditorium. Breastfeeding: 6:30 p.m. to 9:30 p.m. Nov. 15 in Owyhee North and South rooms. Registration is required at 455-3995.

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

Humphreys diabetes Center

Lose weight — and maybe win bigThinking about your New Year’s goals already? Get

ready to think big! Beginning Jan. 7, Treasure Valley resi-dents will have another chance to lose weight, get fit and win some big bucks.

The 4th annual $10,000 Treasure Valley Weight Loss

Challenge is presented by Ladd Family Pharmacy to benefit St. Luke’s Humphreys Diabetes Center and will award money prizes to the top three men and top three women who lose the biggest percentage of weight — $3,000 to the top man and woman, $1,500 to the second-place man and woman and $500 to the third-place man and woman. You can sign up, weigh in and pay a $50 registration fee at the kick-off party from 8 a.m. to 1 p.m. Jan. 7 at St. Luke’s Humphreys Diabetes Center, 1226 River St. in Boise. If you can’t make it to the party, you can sign up between Jan. 9 and 22 at Ladd Family Pharmacy in Boise or at Humphreys Diabetes Centers in Meridian. Teams of five or more people are encouraged to form to foster support and inspiration — and team members receive $5 off the registration fee.

The final weigh-in will be held on June 7. For full details, visit www.hdiabetescenter.org or call 331-1155, ext. 32

boise va medical Center

va makes a paCt with veteransThe Boise VA Medical Center and the Department of

Veterans Affairs have a new approach to make health care more accessible and defined for veterans: Patient Aligned Care Teams (PACT). • Partnerships — between veterans and health-care

teams. Working in partnership with veterans to meet

573981-01

Spinal imbalance and pain in the neck may lead to:

• headaches• conditions in the arms• shoulders and hands• diffi culty swallowing • symptoms of asthma

Spinal imbalance and pain in the midback may lead to:

• diffi culty breathing• heart conditions• acid refl ux• indigestion

Spinal imbalance and pain in the low back maylead to:

• disc problems• conditions in legs and feet• sciatica• scoliosis• reproductive problems.

A Body in Balance is a Body of Health

3715 E. Overland Rd., Suite 105

Meridian, ID 83642Located at Eagle and Overland

208.888.0055www.sdcspine.com

$49 INITIAL EXAM

SPECIALIncluding up to 4 X-Rays.

FREE 30 Minute Massage, if Scheduled by 12/17/11.*$49 Out of pocket expense excludes worker

compensation, person injury and Federal Plans

Pre-Treatment Post-Treatment

56 year old female with neck pain, headaches, mid back pain and frozen shoulder. Utilizing CBP treatment her neck struc-ture was returned to nor-mal. Has complete resolu-tion of all her symptoms.

42 year old female with history of scoliosis, low back pain and digestive problems. Following CBP treatment her scoliosis improved greatly, and her low back pain and diges-tive problems resolved.

40 year old male with neck pain, headaches and numbness into his arm and hand. Chose CBP treatment instead of sur-gery. Following treatment, he was symptom free with no surgical intervention.

3040 N. Five Mile Rd., Suite C

Boise, ID 83713 Located at N. Five Mile and Ustick

208.321.8484 www.CBPofi daho.com

The only two Treasure Valley locations certifi ed by CBP - the most scientifi cally researched protocols available for spinal rehabilitation.pss


L i v i n g H e a L t H y i s s u e n o . 6 2 0 1 1their health goals, PACT provides tools for delivering whole-person care. These may include educational materials, preventive care services, lifestyle coaching and early detection screening.

• Access to care — through a variety of methods. In addi-tion to personal visits with their primary health-care pro-vider, veterans may schedule visits with other members of their team. There are also group clinics and education-al seminars. Plus, veterans can communicate with mem-bers of their PACT over the phone or through My HealtheVet’s online Secure Messaging system.

• Coordinated care — among all team members. Ensuring each member of the health-care team has a clearly defined role. Team members meet often to talk with each veteran and each other about a veteran’s progress.

• Team-based care — with veterans as the center of their PACT. When other services are needed to meet a veter-an’s goals and needs, another care team may be called in. Members may include social workers, dieticians, phar-macists, mental health practitioners, specialists and other non-VA health care professionals.

Learn more about PACT at http://www.va.gov/ primarycare/pact/

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

Central district Health department

know how to prevent falls before winterFalls are the leading cause of preventable injuries for

older adults. Fit and Fall Proof class participants learn sim-ple exercises to increase strength, balance and endurance, which can help prevent the accidental falls and tripping sometimes associated with age. There are more than 20 class locations, and all classes are free. Call 375-5211 for more information or visit cdhd.idaho.gov.

Food-safety awareness in child-care settingsKeeping children safe from foodborne illness is the

focus of this class designed for child- care providers but open to the public: 6:30 to 8:30 p.m., Thursday, Nov. 17, at CDHD, 707 N. Armstrong Place, Boise. Cost: $15. Registration is required. Call 327-7499.

get a cholesterol screeningOffered the first Tuesday of every month at CDHD,

707 N. Armstrong Place, Boise, from 6:30 to 9 a.m. No appointment is necessary. Blood draw, blood pressure check and health and nutrition information. Next screen-ings Dec. 6 and Jan. 3 $20. Call 375-5211 for information.

Find out about vasectomiesCDHD provides a free vasectomy information class the

572931-01

Self-image is very important.It is not “just hair”

When you feel good aboutyourself, anything is possible

Come see the experts on WIGS!We care and we’ll be here to help you.

21 N. Orchard St., Boise • 376-2995

573310-01

208-345-2226www.gymoutfitters.com

1852 South Century Way Boise • Near Costco, just off of Cole Rd.

Your home fitness equipment provider–for 21 years!

1Bo

Home

Going to the gym not your cup of tea?

We can help!

Mon-Fri 9 am-6 pmSat 9 am-5pm

We know not everyone loves the idea of working out at a gym. If you want results, and you want to get those results at home, we’re the gym equipment experts you need to see.

We’ve been helping our customers get the results they want— on their own time, on their own equipment, at home!

Let us help you get the results you want—today.

573978-01


L i v i n g H e a L t H y i s s u e n o . 6 2 0 1 1second Monday of every month from 6 to 7 p.m. at 707 N. Armstrong Place. The next classes will take place Nov. 14 and Dec. 12.

need food-safety training? CDHD offers three levels of food-safety training for

food-service professionals: the free basic food safety course, online at cdhd.idaho.gov, the Idaho Food Safety and Sanitation Course ($33) and ServSafe Manager Certi-fication ($100). For more information and to register for the classroom training, call 327-7499.

wiC program helps moms and kidsWIC is a supplemental nutrition program for Women,

Infants and Children up to age 5. It provides nutritious supplemental foods, nutrition education and referral to health-care services at no cost to eligible families. Call the Idaho CareLine at 2-1-1 to learn about eligibility requirements.Learn more about CDHD programs at cdhd.idaho.gov.

southwest district HealthLearn more about breastfeeding

SWDH offers support groups with a team of peer coun-selors for women who are pregnant and want to learn

more; who plan to breastfeed; or who are currently breast-feeding. Groups are available for both prenatal and post-partum mothers. The prenatal support group meets at 1 p.m. Tuesdays and Thursdays. The post-partum group meets at 1 p.m. Wednesdays. All support groups meet in the WIC Classroom at SWDH’s Canyon County facility, 13307 Miami Lane in Caldwell, near the intersection of Karcher Road and Florida.

For more information, call 208-455-5332 or visit www.publichealthidaho.com.

boise state university

mark your calendar for a free health fairBoise State University’s 15th annual Boise State Health

Fair will encourage participants to “B a Stronger U” by offering a wide variety of health-related information, services and vendors.

Coordinated by health education and promotion stu-dents at Boise State, this year’s fair is from 10 a.m.-3 p.m., Wednesday, Nov. 16, in the Student Union Jordan Ballroom. A wide variety of exhibits, including health screenings, fit-ness assessments, flu shots, smoking cessation, massage, financial planning and stress management, will be avail-able.

“This is a great event that helps the campus and sur-

rounding community access quality health resources,” said Caile Spear, professor of kinesiology and a faculty adviser overseeing the planning for the event. “We hope everyone will take advantage of this opportunity to gather informa-tion about their healthy living in a fun and friendly atmo-sphere.”

Everyone is invited to the free event to learn more about what it takes to “B a Stronger U.”

Free parking will be available.Learn more about Boise State and its programs at boisestate.edu.

the university of idaho

students earning unique doctorate They’re in unchartered territory, they’re making history,

and they’re changing the athletic training profession. And best of all: It’s happening right here in Idaho. The inaugural class in the doctorate in athletic training program at the University of Idaho is the first of its kind, and it’s ready to go. “This type of doctorate, specific to athletic training, doesn’t exist anywhere else,” says David Ruiz, a doctoral student from Rancho Mirage, Calif. “We all want to make people better, to be their best and become more extensive in our practice and profession.”

The unique program focuses specifically on athletic training and emphasizes academic work with hands-on experience during residency programs over a two-year, six-semester period.

Ruiz and six classmates met in Moscow over the sum-mer to begin their coursework. Most had just days between their acceptance in the program and the start date, but that didn’t diminish the experience — it only proves their dedication.

“There’s a lot of enthusiasm for this program national-ly,” says Jeff Seegmiller, co-director of the program. “We’re the first to introduce this doctorate program, but there is a recognized need in the discipline for further education specifically for athletic trainers.”

The class reflects this national interest, with students from Pennsylvania, California, Florida, North Dakota, Mas-sachusetts and Tennessee already enrolled. They met on campus for four weeks.

The benefit of this group, Seegmiller says, is that they are academics and athletic training practitioners, so they could jump right into the course work. Students will keep in touch via the Internet until they return to Idaho next summer for another intensive on-site session. The six-semester course runs yearlong.

While five students headed home at the end of summer to work on the clinical portion of the degree, two students

Idaho Surgical Associates1072 N. Liberty St. Suite 201 • Boise

Phone: 208.377.2273 Fax: 208.367.3059

Idaho Surgical Associates is pleased to announce the arrival of Dr. Johnny Green to our practice.Dr. Green is an experienced, board certifi ed colon and rectal surgeon with

a keen interest in laparoscopic colorectal surgery and pelvic fl oor problems.

He has been champion for measurable quality efforts including the American

College of Surgeons National Quality Improvement

Program. He is active with the Northwest Society of

Colon and Rectal Surgeons, currently serving as president.

Johnny Green, M.D.

Shauna T. Williams, M.D.

Bryan J. Anderson M.D.

573754-01

573970-01

ONTARIOFour Rivers

Dialysis541-889-9557

CALDWELLCaldwell Dialysis

Center208-454-8260

NAMPANampa Dialysis

208-467-5180

BOISETable Rock

Dialysis 208-658-8111

MERIDIANTreasure Valley

Dialysis 208-639-3000

Are you at risk for kidney disease?

www.davita.com

Our Mission is to be the Provider, Partner and Employer of Choice.

DaVita has 5 locations in the Treasure Valley

If you answered “yes” to any of these questions, talk with your doctor to fi nd out what can be done to protect your kidneys.

• Do you have diabetes?• Do you have high blood pressure?• Does anyone in your family have diabetes or high blood pressure?• Does anyone in your family have kidney disease?

~ In Center Dialysis ~ ~ PD Dialysis ~

~ Home Hemo Dialysis ~


L i v i n g H e a L t H y i s s u e n o . 6 2 0 1 1have stayed in Moscow as teaching assistants in the athletic training program.

The program is gaining ground not just on the doctor-ate level. With the addition of two teaching assistants working on the doctorate, finishing touches are being put on the university’s master’s in athletic training program, which will accept its inaugural class in the spring.

Learn more about the University of Idaho at www.uidaho.edu.

idaho state university- meridian Health science Center

get help at free screenings Free hearing screenings will be held in the Speech and

Language Clinic, from 1 to 4 p.m. Wednesday, Nov. 9, and Wednesday, Dec. 14. The screening takes 10 minutes, and no appointment is necessary.

Uninsured or unemployed? Attend the free Community Health Screening for adults, 4 to 7 p.m. Wednesday, Dec. 7, at ISU-Meridian. Full screening takes about 70 minutes and includes a basic physical exam, flu shot, blood sugar and HIV testing and dental evaluation. No appointment necessary.

Call 373-1700 for more information.

Both the hearing-screening and health-screening events are being held at Idaho State University-Meridian Health Science Center, 1311 E. Central Drive, Meridian.

many services available at isu-meridianISU-Meridian offers dental, mental health and speech-

language services at clinics located on campus and staffed by faculty, student clinicians and licensed professionals.

The Delta Dental of Idaho Dental Residency Clinic at Idaho State University offers a full slate of services, includ-ing oral surgery, implants, root canals, crowns, bridges, dentures, hospital dentistry, pediatric dentistry and pre-

ventive care. Most insurance plans are accepted. The clinic also offers discounts based on family income. Call 373-1855.

The Counseling Clinic offers individual, couples and family counseling. Sessions are free for ISU faculty, staff, students and their families. For non-ISU clients, fees are $15 for individual sessions and $20 for couples and families per session. Call 373-1719.

The Speech and Language Clinic offers therapy for children and adults who are experiencing communication problems and disorders. Group services include early intervention for children with cochlear implants and hearing aids and treatment of adults following a stroke or traumatic brain injury. Individual speech and language therapy sessions are $50 per session. Call 373-1725.

Learn more about ISU clinics at http:// isu.edu/meridian/clinics.shtml.

The information for Treasure Valley health community news was submitted by area hospitals and health-care organizations.

If you’d like your organization’s news consid-ered for publication in the Jan. 1 issue, email Holly Anderson at [email protected] before Dec. 14.

Provided by ISU-Meridian Health Science Centerthe dental clinic at the Isu-meridian health science center can treat most dental issues.

573307-01

Thyroid Problems?

Oakes Chiropractic Health Center is located on the corner of Cole and Ustick in the Washington Federal Building

Dr. Darrell E. Oakesis holding a FREE in-o� ce seminar on

THYROID PROBLEMSWednesday, November 9th at 5:30 pm

TOPICS TO BE DISCUSSED:• Why you are taking Thyroid hormones and still feel lousy. • Why your doctor says your

lab values are okay when they really aren’t. • The 6 di� erent patterns to thyroid problems and only one requires hormone replacement. • Why Hashimotos Thyroiditis

is really not a problem in your thyroid. • Why doctors don’t run complete thyroid blood tests. • Natural solutions to correct your thyroid.

If you or a loved one is su� ering a Thyroid Conditionthen you must attend this Seminar on Wednesday Evening at 5:30 pm .

Other Seminars to Attend: • ADD/ADHD • Autoimmune Conditions • Vertigo/Balance Disorders • Peripheral Neuropathy CALL FOR MORE INFORMATION

Seats are limited! Reserve yours now! Call (208) 322-4555

573265-01


diNiNg WiTHouT BordErs,

WiTH diABETEsTodAY’s diABETEs diET PlACEs VErY FEW Foods oN THE do-NoT-EAT lisT


By Bev BenneTT CTW FeaTUres

A patient, newly diagnosed with type 2 diabetes, came into Tami Ross’ office and announced he wasn’t going to give up his mini chocolate dough-

nut for breakfast.That would have been the dietary equivalent of

throwing down the gauntlet a few years ago.No more.“We no longer have a list of things you have to leave

out of your diet,” says Ross, registered dietitian and vice president of the American Association of Diabetes Educators.

Instead the new message is “all foods can fit,” says Toby Smithson, regis-

tered dietitian, certified diabe-tes educator and spokesper-son for the American Dietetic Association.But that doesn’t give you

license to ignore good nutri-tion. In fact, you’ll enjoy more choices if you become aware of

the nutritional value of what you’re eating, while you also

reduce your intake of sodium and solid fat to meet new recommenda-

tions. Working with your physician and a

certified diabetes educator, you’ll learn the appropriate daily carbohydrate allotment that’s right for you. Carbohydrate counting, which is simply calculating the grams of carbohydrates you consume during the day, is one way to stay within your recommended limit.

Take that mini chocolate doughnut.You can fit it in. If you know how

many grams of carbohydrates the doughnut contains, you can work with your diabetes care professional to include it instead of another carbohy-drate as an occasional treat.

However, you know that doughnuts shouldn’t be on your Top 10 list of carbs.

Instead, diabetes experts recommend shifting to less-processed and higher-fiber carbohydrates for greater health benefits.



Whole grains provide greater nutri-ents than refined ones and high-fiber foods, such as beans, help with glu-cose response, says Amanda Kirpitch, registered dietitian at Joslin Diabetes Center, Boston.

If you’re eating more fiber-rich foods, you’ll also feel full and eat less, Kirpitch says.

Visualizing a plate may help with carbohydrate planning, Kirpitch says, and she suggests you imagine half your plate with vegetables, a quarter with protein and a quarter with starch.

Select foods that are low in fat and sodium in keeping with new guide-lines.

Saturated fat, which may increase your LDL cholesterol levels, should be less than 7 percent of your daily caloric intake, according toSmithson, founder of

www.diabeteseveryday.com. (Minimize your intake of trans fats

as well, say diabetes experts.)Sodium limits have been revised

downward to 1,500 milligrams a day if you have diabetes, according to the 2010 Dietary Guidelines for Americans.

To control your sodium intake, eat fewer processed foods and more fresh fruits and vegetables, says Kirpitch, a certified diabetes educa-tor.

“Anything that comes in a box or can is more likely to be high in sodi-um,” Kirpitch says.

© CTW FeaTUres

go NuTs

TYPE 2 diABETEs HAs FEW AgE BArriErs The disease, which used to develop in older adults, is striking at an earlier age, according to Laurie Higgins, registered dietitian and certified diabetes educator at Joslin Diabetes Center, Boston.

“I’m definitely seeing type 2 diabetes in younger people,” Higgins says.

Statistics confirm that. During 2002 to 2005, 3,600 youths were diag-

nosed with type 2 diabetes annually, according to the National Institutes of Health.

Receiving a diabetes diagnosis doesn’t mean you have to give up your social life.

You can still go out on a dinner date, celebrate important occasions with family and even enjoy a resort vacation.

“It’s all about healthy eating, just as it is for the

general population,” Higgins says.The same techniques that work for anyone trying

to eat more nutritiously will help you manage your type 2 diabetes. Here are tips for various situations:

diNiNg ouT• If possible, look at the restaurant menu in advance.• Ask for soup or salad while you’re waiting for the entrée; move the breadbasket to the end of the table, out of your reach.

• Starchy items, such as rice, pasta and fries, come in very generous portion sizes; share these foods with friends, says Higgins, who works with adolescents and young adults.

• You can have a drink, preferably with food. “It will depend on your medications and how well you’re managing your diabetes,” Higgins says.

diNiNg iN Your relatives probably know and will accommo-

date your diet needs. But if you’re in a new situation, you can always call and ask what’s being served and offer to bring a dish or two.

If your hosts tend to linger over appetizers bring a healthy snack to tide you over until mealtime.

VACATioNsYou can’t be assured of having the food you want, even at a swank resort, but if you’re counting carbo-hydrates, you can stay within your carb budget, according to dietitian Toby Smithson.

Maybe you usually have oatmeal, yogurt and fruit for breakfast but the menu doesn’t include yogurt.

“You can switch to two servings of oatmeal or two servings of fruit and one of oatmeal,” Smithson says.

HAViNg A liFE WHEN You HAVE diABETEs

sHAPE uP Every step you take; every pound you drop can help you avoid or manage type 2 diabetes, according to Tami Ross, registered dietitian and co-author of “What Do I Eat Now?: A Step-by-Step Guide to Eating Right with Type 2 Diabetes” (American Diabetes Association, 2009).

“As educators we know that 5 to 7 percent body weight loss is helpful,” Ross says.

She also recommends getting a minimum of 150 minutes of physical activity per week.

Nuts can be a delicious, convenient and a healthful addition to your meal plan, say diabetes experts.

Substituting 475 calories worth of mixed nuts (about 2-1/2 ounces) for the same calories in muffins improved glycemic control and LDL cholesterol levels in volunteers with type 2 diabetes in a study in Canada that was recently published in Diabetes Care.

“I include nuts with my meals,” says Toby Smithson, certified diabetes educator.“The calorie part adds up, but I replace other ingredients with nuts. Nuts have

a pretty high satiety level and a little protein helps you feel full longer.”


PoTATo ANd EggPlANT sTEW (from Lindsey Singleton, DiabetesEveryDay contributor)Makes 4 servings (6 oz. each)

iNgrEdiENTs1 tablespoon vegetable oil11/2 teaspoons cumin seeds1 yellow onion, small dice2 cloves garlic, chopped1 teaspoon ginger root, grated¼ teaspoon turmeric 1 medium sized eggplant, peeled, medium dice2 russet potatoes, medium diced11/2 cups canned diced tomatoes, with juice½ cup water2 tablespoons cilantro, chopped

PrEPArATioN Heat the oil in a large sauté pan over moderate heat. Add the cumin, toast until seeds are aromatic (about 30 seconds). Add the onion, garlic, ginger and turmeric, sauté until onion is soft. Add the eggplant, sauté about 2 minutes. Add the potatoes, tomatoes, tomato juice and water.Cover and simmer until potatoes are tender, adding more water if mixture becomes too dry. Stir in cilantro and season with salt and pepper. NuTriTioN (PEr sErViNg)Calories 190 Carbohydrate 35.6 gramsFiber 7.8 grams Total fat 4.2 gramsSaturated fat .5 grams Protein 5.1 gramsSodium 183 milligrams

diABETEs rEsourCEs For a primer on how to count calories,Joslin Diabetes Center at: www.joslin.org/info/CarbohydrateCounting_101 American Diabetes Association at: www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting.

For general guidelines on food choices, check the National Institutes of Health at: http://diabetes.niddk.nih.gov/dm/pubs/eating_ez.

Or The American Association of Diabetes Educators at: www.diabetesselfcare.org

The following hearty vegetable stew comes from Toby Smithson’s website, www.diabeteseveryday.com


www.graceseniorcommunity.com

Assist Plus ...TM

Grace has thousands of yearsof experience.

We have 21,060 years of experiences to talk about every day. • The most exciting war stories are told here. • Lifetimes of passion-filled love stories are remembered here. • Superheroes of yesterday are celebrated here. • The greatest generations gather here.

Come for lunch and a tour. Find out why people say, “Grace is the Place!” While you’re there, ask for your copy of

the latest Gracious Living newsletter. Relax. Chat. Stay a while.

Boise: 322-8080 • Meridian: 884-8080 • Nampa: 442-9595

572817-01


Making bad choices is easy – too easy. Here’s how to fill the cupboard, fridge and freezer with staples to make healthy choices a no-brainer

sToCk uP, HEAlTH NuT!By JeFF sChnaUFer CTW FeaTUres

if Judy Caplan had her way, every home in America would be a “health haven.”“Your home is one place where you can control what you eat. Make your home

a health haven,” says Caplan, a registered dietitian in Vienna, Va. “If you stock your pantry, refrigerator and freezer with healthy foods, you will be consuming a more nutrient-dense, calorie-light diet, which leads to lower weights and better health.”

It’s not as painful as it sounds. From daybreak to dessert, nutrition experts say there is a supermarket (or farmer’s market) full of easy, taste-tempting healthy foods and beverages to stock up for the individual or family on the go.

THE CuPBoArds If you love sandwiches, stocking your cupboard with healthy condiments is a healthy start.

Dr. Barbara Rolls, nutritional sciences professor at Penn State University and author of “The Ultimate Volumetric Diet” (William Morrow Cookbooks, 2012), suggests jarred and canned vegetables such as water-packed artichokes, roasted red peppers, pickles and flavored mustards.

“All these things can give you more flavor without more calories,” Rolls says.For soups, Rolls suggests canned or dried beans, reduced sodium chicken

beef or vegetable broth, canned tomato products, spices and seasonings. For sal-ads, consider canned beans, canned fish, healthy fats likes olive oils, and olives, vinegars and low-calorie salad dressings.

”If you are talking quick, I would stock up with foods that are easy to grab like raw nuts, but watch the quantity because the calories add up fast,” Caplan says. “Mix the nuts with a handful of dried unsweetened cranberries or cherries for a sweet snack. Whole grain pretzels, whole grain crackers and whole grain chips can be good snacks but again, portion size matters. Kale chips are making a splash these days and are good. Look for baked rather than fried.”

Whole grains are a quick and healthy meal starter to keep handy. “You can cook up a batch of rice or pasta over the weekend and use them in

stir fry or pasta dishes,” Caplan says. “You can throw on a jarred pesto sauce or toss in some veggies for a delicious Asian dish.”




572804-01

Boise 489-4999

We are the region's most comprehensive audiology and vestibular provider.

HEARING & BALANCECENTER

Meridian489-5999

Ontario541-881-0970

Eagle489-4975

Nampa489-5950

573178-01

THE FrEEZEr“We tend to eat what is quick and easy. The heart-healthy choice needs to be the easy choice,” says Judith Wylie-Rosett, a spokesperson for the American Heart Association and nutrition research professor at Albert Einstein College of Medicine, Bronx, N.Y.

“Frozen vegetables with a wide variety of mixed combinations as well as traditional choices are essential for the busy household where everyone seems to be eating on the run. Adding frozen vegetables to a casserole such as macaroni and cheese or tuna and noodle casserole can help us reach the goal of half of our plate being filled with vegetables and fruit,” Wylie-Rosett says. “Frozen dinners can be a quick meal when eating alone or to take for lunch. Adding a few raw veggies or a salad makes the meal more complete. Freezing meats in serving size portions help with the defrost time, making them a better quick meal option.”

If you have trouble eating the fresh produce before it spoils, Caplan sug-gests stocking the freezer with frozen sugar- and salt-free fruits and veggies.

“These are the foundation of so many meals,” Caplan says. “You can add them to smoothies, add to stir-fry, add to instant bean soups. Fruit pops made from whole fruit are good sweet-tooth satisfiers. Keep hormone-free chicken breasts on hand to add to the stir fry or to throw on the grill. If you defrost, do so in the refrigerator. Frozen whole grain pizzas, whole grain hot pretzels, veggie dumplings all make good snacks or meals.”



THE rEFrigErATor“A refrigerator stocked with fruit, vegetables, cheese sticks, low-fat yogurt and

diet yogurts can allow us to grab healthful choices with little thought. If they are portioned out, it makes it easier,” Wylie-Rosett says.

Prewashing salad greens and storing them in a salad spinner with a paper towel makes preparing salad quick and easy,” Wylie-Rosett adds. Baby carrots and grape tomatoes make grabbing veggies easy.

“Whole wheat wraps are good to keep on hand as they can be used in quick ways,” Caplan says. “Add hummus, avocado and lettuce or beans, low-fat cheese, guacamole and salsa. Add sliced hormone-free turkey, pesto and tomato.

“Eggs are also good to have on hand, as is almond butter and natural peanut butter," Caplan says. “I also like many of the pure fruit spreads on the market for a quick peanut butter and jelly sandwich on whole grain or gluten-free bread.” She says yogurt is a good snack mixed with fresh fruit, nuts and flaxseed. Kimchi, sauerkraut and pickles without preservatives and sugar are always good to have on hand for added punch, too.”

A Word ABouT BEVErAgEs“The main recommendation there is water,” Rolls says. “I’m not really encourag-ing a lot of juice consumption, for example, because I recommend whole fruit. It’s more satiating. Fruit juice is mostly sugar.”

Tea and coffee have no calories at all except what you add to them, Rolls says. Unsweetened iced tea is also a great choice.

“If you have to have soda, go for diet and don’t use that as an excuse to eat more food,” Rolls says. “I also recommend skim milk. People need dairy. I realize people are not always going to be drawn to skim, and it may take time. Ultimately, if you can lower your percentage of fat, that’s good.”

© CTW FeaTUres

571669-01w w w . t h e c o t t a g e s . b i z

Boise (near Glenwood Ave & State St.)

Contact the Administrator to reserve your date today!

208-853-1255

We invite you to try our Adult Day Care FREE for one day.

Assisted Living & Memory Care

Adult Day Care & Respite

Meridian 288-2220

Middleton 585-5959

Emmett 365-9490

Payette 642-6199

Weiser 414-4200

Nampa 463-4941

McCall 634-3883

Mountain Home580-1121

574016-01


By Lindsey Romain CTW FeaTURes

Fueling our bodies with essential nutrients is a given, but figuring out daily doses can feel like a

complicated math equation. Food is meant to be fun, right? There’s noth-ing quite like a good meal, and counting calories can suck the life out of breakfast, lunch and dinner.

But having a set of basics to return to every week? That’s some-thing anyone can manage.

Lisa Brandt, a nutrition instructor and clinical dietician who works through grocery store chain Hy-Vee, of Sycamore, Ill., offers 10 basic foods to eat at least once a week. With these diet staples, you’re not likely to run out of variety and fun combinations. Just be sure to choose wisely for everything else.

A BAlANCEd diET can be a tricky thing to come by, but eating these foods at least once a week is a surefire way to stay on track

10 MusT-HAVE Foods For EVErYdAY EATiNg

1 FisH Salmon and other fatty fishes like tuna

and mackerel are great for main dishes and contain omega-3 fats, or fats that help to prevent irregular heartbeat. They also lower the risk of heart attacks, lower triglycerides and reduce inflammation in the body.

“Eat at least six ounces of fish per week,” Brandt says.

2 BErriEs Supermarkets are loaded with fresh berry selections in the summer. Stock up now, before winter hits. Berries contain antioxidants called anthocyanins that may protect against heart disease and cancer.



3 CruCiFErous VEgETABlEs

What’s cruciferous, you ask? Most leafy vegetables, like broccoli, cauliflower, kale, brussels sprouts and cabbage, are cruciferous.

“These nutrient-dense vegetables have been found to efficiently destroy cancer-causing compounds,” Brandt says. She suggests eating these at least three times per week.

4 PEPPErs Bell peppers aren’t just beautiful in color; they’re also ripe with nutrients, like vitamin C.

5 TEA Teas, like white, green, black and oolong, contain antioxidants known as polyphenols. Polyphenols are known for destroying

cancer-causing compounds. If you’re looking for the heaviest antioxidant load, stick with white tea.


Complex Care Hospital of Idaho is a beautiful state-of-the-art facility in Meridian & an innovative provider of specialty acute medical care. Here, you will find an environment that is right

for you - where the potential for growth is always present.

RNs (FT, Nights - ICU) Maintenance Tech

Wound Care RN (WOCN)We offer excellent wages, great benefits, 401(k),

flexible schedules, tuition reimbursement, & a balanced work/life style!

Please apply online at:

www.lifecare-hospitals.comWe are an equal opportunity employer. M/F/D/V

574044-01


7 dArk CHoColATE Chocolate is actually healthy? Yes, if you stick to the good

kind. Dark chocolates, particularly ones with 70 percent cocoa, are ripe with antioxidants.

“[Dark chocolate] aids in the production of endorphins, which improves your mood,” Brandt says.

8 NuTs Nuts like almonds may be high in fat, but it’s the kind of fat every body needs: omega-3. And, like almost everything

else that’s super healthy, they’re full of antioxidants. Try eating different nuts to get a variety of flavor while still warding off disease.


573352-01

6 BEANs “Beans contain a number of phytonutrients, which help keep our bodies healthy,” Brandt says.

Beans (including green, black and lima) are also high in soluble fibers, which lower cholesterol levels and are rich in B vitamins, great for warding off heart attacks and strokes.


9 grEEk YogurT Yogurt in general is good for the body if it contains live active cul-

tures, but Greek yogurt is richer in calcium and also provides plenty of potassium and vitamin D.

“These are nutrients that help prevent bone loss and are effective for weight management,” Brandt says.

Eating Greek yogurt can also lower blood pressure and decrease the risk of developing colon cancer.

10 Whole grains “Whole grains contain more

nutrition than their ‘white’ counterparts,” Brandt says.

Stick to brown rice and whole wheat

bread options, the less processed the better. A diet full of healthy grains can help decrease the risk of can-cer, diabetes and heart disease.

© CTW FeaTUres


Discover what more than 33,000 of our members with Medicare already know.

It’s time to choose your Medicare Advantage plan for 2012.See why Blue Cross of Idaho is the #1 choice of Idahoans with Medicare.Learn more about our plans at a FREE Seminar before enrollment ends December 7th.

Blue Cross of Idaho is a Medicare Advantage organization with a Medicare contract. A sales person will be present with information and applications for the HMO and PPO plans that may be discussed at the event. For accommodation of persons with special needs at sales meetings, call 1-888-492-2583 (TTY 1-800-377-1363), 8 a.m. to 8 p.m., 7 days a week. Blue Cross of Idaho is an independent licensee of the Blue Cross and Blue Shield Association.

Y0010_MK12149 File and Use 10042011

You’ll feel right at home.

Call 1-888-492-2583 (TTY 1-800-377-1363), 8 a.m. to 8 p.m., 7 days

a week to register for an upcoming Seminar in your area or to request a FREE

information kit. Or visit www.bcidaho.com/medicare to find a Seminar near you.

571632-01


By Lisa iannUCCi CTW FeaTURes

Food Network star Tyler Florence works hard to keep his culinary empire running.

He works almost 80 hours a week on his business ventures, including his show, Food Network’s “Tyler’s Ultimate,” his retail shops and restau-rants. He’s also an author, devoted husband and father of three. You might think that with this crazy schedule and ample taste testing, he might not have time for eating healthy and exercise.

Think again. Food might be Tyler’s lifelong passion, but eating right and taking care of his body are just as important. “I run to eat,” he says. “I love food. It’s been a central plea-sure for years, but not all chefs are big. We try to be very particular about what we put on our plates.”

A New York native, Tyler and his wife, Tolan, moved to Mill Valley, Calif. The couple keeps an ample supply of fruits and vegeta-bles on hand and do not stock the refrigera-tor with such sugary sweets as sodas. “We always have a freezer full of foods to help us facilitate a fresh meal on the table, and we use natural products and buy from local farmers markets,” he says.

CeLeBRiTy HeaLTH: TYLER FLORENCE

The popular Food network chef opens up

about eating on the go, feeding a family and staying healthy after 40



Florence has been in front of the camera for almost 15 years, starting with his Food Network show, “How to Boil Water” and hosting other such shows as “Food 911,” “Planet Food,” “All American Festivals” and “My Country, My Kitchen.” “I’m on television, so exercise and healthy eating have to be a gigantic part of my life.”

He’s always been health con-scious, even though he grew up in South Carolina, where, he says, sweet tea is poured by the gallon and food has a propensity to be deep fried and heavy. Tyler said his mom was a simple cook, but because both of his parents worked — his mom even worked two jobs — mealtime at the Florence house-hold sometimes consisted of conve-nient processed food. “But me and my older brother always had prac-tice for football, baseball and basket-ball,” he says.

In June 2010, Tyler opened his first signature restaurant, Wayfare Tavern, in San Francisco’s Financial District. Today, he spends a good part of his life on the road promot-ing all of his ventures, including his lines of cookware and cutlery. Eating right at airports and hotels can be a big challenge.

“If you’re on 1,800 calories, for example, sometimes you can eat that with one plate,” he explains. “When you are traveling you some-times can’t control what’s in the food, but it’s all about portion con-trol. Plus, when you’re traveling you can’t control the ingredients, but when I’m on the road, I try to look for the freshest ingredients and the lightest thing you can eat.”

He admits that he enjoys an occa-sional treat, like a good slice of pizza, but “I make a health-con-scious decision every day.”

Tyler just recently celebrated his 40th birthday, a time in his life that he says isn’t just going to be the best, but it’s going to be great. “At this age, people are more aware of their body and how to stay healthy,” he says. “It’s really just about physi-cal exercise. I run and work out and make an appointment for the gym. I’ve had a trainer for over a decade. Living in California helps, too, because it’s not as difficult to pull yourself out of bed when it’s not subfreezing weather outside.”

As a father, Tyler also made a

health-conscious decision to set a positive example for his children, Miles, Hayden and Dorothy.

“We keep our children very active,” he says. “We take them to the park and we run and play.”

He also recognizes that teenagers need to be engaged differently when it comes to exercise. He and his teenage son, Miles, exercise together with activities they both enjoy. “I play golf with my son and we walk and go skiing,” he says.

In another interview from several years ago, Tyler said he wanted to be remembered for being a good father and chef. His recent cook-books exemplify his dedication to his family and his health. His latest cookbook is called “Tyler Florence Family Meal” (Rodale Books, 2010), and he recently teamed with Alexia Foods, a company that specializes in frozen side dishes and uses all-natu-ral ingredients.

© CTW FeaTURes

Turkey MeaTloaf wiTh ToMaTo relishRecipe courtesy Tyler FlorenceYield: 6 to 8 servings

TOMATO RELISH INGREDIENTSExtra-virgin olive oil1 onion, finely diced2 garlic cloves, minced 2 bay leaves2 red bell peppers, cored, seeded,

and finely diced2 tomatoes, halved, seeded, and

finely diced1/ 4 cup chopped fresh flat-leaf

parsley1 (12-ounce) bottle ketchup1 tablespoon Worcestershire

sauce Sea salt and freshly ground black pepper

MEATLOAF INGREDIENTS3 slices white bread, crusts

removed, torn into chunks by hand

1/4 cup whole milk2 1/2 pounds ground turkey2 eggsLeaves from 2 fresh thyme sprigsSalt and freshly ground black pepper3 to 4 bacon slices

RELISH DIRECTIONSPreheat the oven to 350 degrees F. Coat a skillet with a 2-count of oil and place over medium heat. Sauté the onion, garlic and bay leaves for a few minutes to create a base flavor. Throw in the red peppers and cook them for a cou-ple of minutes to soften. Now add the tomatoes; adding them at this point lets them hold their shape and prevents them from disinte-grating. Stir in the parsley, ketchup and Worcestershire; season with salt and pepper. Simmer the relish for 5 minutes to pull all the flavors together. Remove it from the heat; you should have about 4 cups of relish.

MEATLOAF DIRECTIONSPlace the torn white bread in a bowl and add the milk to just barely cover, swish the bread around in the milk and let it sit while you get the rest of the ingre-dients for the meat loaf together.

In a large mixing bowl, combine the ground turkey with 1 1/2 cups of the tomato relish, the eggs and thyme; season with salt and pep-

per. Squeeze the excess milk from the bread and add the soaked bread to the meat mixture. To test, fry a small "hamburger" patty of the meatloaf until cooked; the patty should hold together but still have a soft consistency. Taste the patty for seasoning.

Lightly oil a cookie sheet. Transfer the meat mixture to the center of the cookie sheet and form into a log about 9 inches long and about 4 inches wide. Coat the top of the meatloaf with another 1/2 cup of the tomato rel-ish. Lay the bacon across the top lengthwise.

Bake the meatloaf for 1 to 1 1/2 hours until the bacon is crisp and the meatloaf is firm. Rotate the meat loaf while it's baking every now and then to ensure that the bacon browns evenly. Remove the meatloaf from the oven and let it cool a bit before slicing. Serve with the remaining tomato relish on the side. Unbelievably moist!




Photos by Katherine Jones/ [email protected]

more than 800 kids, ages 13 and younger, participat-

ed in the 26th annual harrison classic, sponsored by

the treasure valley ymca. Participation was the goal

on the gorgeous october sunday as kids (and some

brave parents) ran, jogged and walked up harrison

boulevard — one of boise’s most historic places.

Making a run for it

More photos from the Harrison Classic online at IdahoStatesman.com/PhotoGalleries (under local news)


Now Seeing Newborn Patients at:St. Luke’s Regional Medical Center - Boise Campus

& St. Luke’s Regional Medical Center - Meridian

3653 North Locust Grove Rd.(208) 338-5437

www.meridianpediatrics.com

Welcome toMeridian Pediatrics

Hand in Hand forHealthier Kids

LOCU

ST GR

OVE R

D.

MCMILLAN RD.

USTICK RD.

MER

IDIA

N RD

.

EAGL

E RD.

N

Meridian Charter High

School

E. Heritage Park St.

E. Summerridge Dr.

NEW LOCATION

At Meridian Pediatrics we see each child and each family as unique. The physicians and staff look forward to getting to know our patients and their families because we believe that good care is individual and personal. We feel that providing care to children is a great responsibility and an even greater privilege. Our goal is to help ensure that children grow into mentally and physically healthy, productive and happy adults.

Pediatric Medical Services• Well child exams from birth to age 18• Sports and camp physicals• Pre-op physicals• New School & Daycare Immunization Requirements• School and behavioral issues• Acute and chronic illnesses• Adolescent care• Inpatient hospital care for our patients

Our Physicians

Allyson Van Steenbergen, M.D., FAAP

Angel Zieba, M.D., FAAP

Barbara E. Kissam, M.D., FAAP

V. Susan Bradford, M.D., FAAP

5740

20-0

1


572792-01

Living Healthy - November 2011

Documents

Transcript of Living Healthy - November 2011