Living Healthy - 11/03/12

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2 LIVINGHEALTHY • SATURDAY,NOVEMBER3,2012 IDAHOSTATESMAN• IDAHOSTATESMAN.COM

LivingHealthy

10 reasons youmight be so hungry 4Andwhatyoucandoabout them ...

TreasureValley health briefs 8News, events, researchandmore

Medical history is key for a good visit 16Yourdoctor shouldbeawareofyour record

Join in a Fit and Fall Proof class 18Boost inagilitymaypreventaserious fall

Have you got your flu vaccine? 22Whatyouneed toknowthis fluseason

An apple (or two!) a day ... 24Somefun recipes for thefruitof theseason

Goodworkouts forworkaholics 26Someexerciseplans forbusy folks

Photos fromPurpleStride 27Raisingawarenessaboutpancreaticcancer

Use technology to get you get fit 28Gearhelpsyoubemoreaccountable

Want to stay on the fitness course? 29Stepaway fromyourFacebookpage,now!

More event photos 30, 31, 34Women’sFitness,HarrisonClassic,NAMIWalks

When your child has a stomachache 32Makesureyouhave thedetails for thedoctor

Getmore advice from the expertsÆRead theYOUDocs—Dr.MehmetOz andDr.

MichaelRoizen—everyday in the IdahoStatesman’s Lifesection.You also can find their tips and advice online atwww.idahostatesman.com/health.

ÆTreasureValley fitness expert JasonWanlass, owner ofChampionFitnessTraining inMeridian, sharesworkoutadvice and inspiration on the secondSundayof themonthin the IdahoStatesman’s Life section.

How to reach us at the Idaho StatesmanÆEditorial content:HollyAnderson at 377-6435ÆAdvertising opportunities: LindaErickson at 377-6290

" READPASTISSUESOFLIVINGHEALTHYONLINEIdahoStatesman.com/livinghealthy

On the cover:Participants in Idaho’sFitandFallProofprogramlearnhowtobemoremobile— in thehopesofbeingabletoavoidserious [email protected]

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IDAHOSTATESMAN• IDAHOSTATESMAN.COM SATURDAY,NOVEMBER3,2012 • LIVINGHEALTHY 3

From the fast-food adswe confront during our daily commutes to the

decadent dessert recipes that popup in our Facebook feeds, our environ-

ments are filledwith food cues.On topof that, science suggests that

elements of a typicalWestern lifestyle, like drinking alcohol regularly, skimp-

ing on sleep andwatching hours ofTV, drive us to take inmore calories than

our bodies need. Before stress-eating yourway through another afternoon

snack, read on to discover someof the all-too-commonbehaviors that could

be turning us into bottomless pits.

1YOUDRINKTOOMUCH

Alcohol is a bigger contributor to overeating than camping out in front of the television orfalling short on shut-eye, according to a study published in the American Journal of Clinical

Research. Scientists say that drinking increases levels of ghrelin, a hormone that makes you feelhungry, so don’t be surprised if you shovel inmore dinner after downing a glass of wine.

Having a drinkwith dinnermay also leave youhungry after ameal thatwould typically fill youup. In a study at LavalUniversity inCanada, study subjects ate either a high-fat appetizer alongwith

Ifyou’restressedout,sleep-deprivedoraregularat

thebar,your lifestylecouldbedrivingyoutoovereat10 reasonsyou’re always

hungryBYHOLLISTEMPLETON

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an alcoholic beverage or a low-fat (read:less-filling) appetizerwithout alcohol (bothappetizers had the samenumber of calo-ries) at lunchtime.Themenwhoate thehigh-fat appetizerwhile drinking alcoholatemore of their entrees—andmore oftheir dinners later that day—than thosewhodidn’t have a drink.

2YOUWATCHTOOMUCHTV

People whowatch TV formore thantwo hours a day aremore likely to be

overweight, according to a study from the

USDA. Close to 60 percent of Americansfall into that category, and researchersfound they tend to consume larger amountsof high-calorie snack foods, pizza andsugary soft drinks.

They also eat higher-calorie dinners thanthosewhowatch less than anhour ofTVaday.

3YOUDON’TCATCHYOURZ’S

When you can’t tear yourself awayfrom a late-night rerun of “Law&

Order,” youwon’t just be tired the next day.People ate 221 more calories from snackfoods the day after getting 5.5 hours of sleep

compared towhen they snoozed for8.5 hours, according to a study from theUniversity of Chicago. At that rate, youcould pack on almost a pound after twoweeks of sleep deprivation.

Skimping on sleep lowers levels of thefullness hormone leptinwhile increasinglevels of ghrelin, a combination that revs upyour appetite, according to researchers atStanfordUniversity.What’smore, lack ofrest stimulates areas of the brain that associ-ate foodwith pleasure, according to anotherstudypublished in the Journal ofClinicalEndocrinology andMetabolism.

4YOU’REBOMBARDEDBYFOOD

PORN

If you’ve spent even fiveminutesperusing recipes on Pinterest, youunderstand that looking at foodmakes youwant to eat. Viewing images of deliciousdishes lights up the brain’s reward centersand canmake thosewith activementalresponses to food overeat, according to astudy published in the Journal ofNeuroscience. Food porn also drives uplevels of ghrelin, even if you just ate aregularmeal, found another studypublished in the journal Obesity.

If you’re trying to loseweight, you’reevenmore likely to be seducedby food im-agery.Dieters ate 60more calories of candyafterwatching a televisionprogram that fea-tured the sweet treat,while non-dieters atethe same amount of candywhether itwasonTVornot, according to a study inAp-petite.

5YOURFRIENDSGOALL-OUTAT

DINNER

Your friend just ordered a steak, andyou feel silly goingwith a salad for dinner,so you chime inwith “make that two.”Sound familiar? People tend tomimic eachother’s eating behaviors, even down totaking bites of food at roughly the sametime as their dining companions, accordingto a study published in the online journalPLoSOne.

If you’re trying to impress yourdinnerdate, this effect cangoeven further.Collegestudentswho identified themselves ashav-ingeager-to-please attitudesweremore like-ly to eatM&Ms—and takemoreof them—whenanotherpersonoffered themthe treat,according to a studypublished in the Journalof Social andClinical Psychology.

6YOUSKIP BREAKFAST

People whomiss their morningmealare 4.5 timesmore likely to be obese,

according to a study published in theAmerican Journal of Epidemiology.Researchers suggest that forgoingmealsslows down yourmetabolism, makes youhungry, switches your body into fat-storagemode and ups the odds that you’ll overdo itat your nextmeal.

Youdon’t need to start the daywith any-

thing fancy. In aUniversity ofMissouristudy, teenswho ate a 500-calorie breakfastthat included cereal andmilk every day forthreeweeks reported feeling less hungrywhen lunchtime rolled around compared tothosewho skipped themeal.

7YOU INHALEYOURFOOD

Grabbing a bite before rushing into ameetingmayward off an afternoon

junk food craving, but if you scarf it down,it might not satisfy you theway it should.When you eat too fast, your stomachdoesn’t have time to release the hormonesthat tell your brain that you are full andshould set down your fork, found a studypublished in the Journal of ClinicalEndocrinology&Metabolism. The longerthat study participants spent eating a bowlof ice cream, the fuller they felt afterward.

8YOUBUYTINYTREATS

A small “fun size” candy barmay beworse for your waistline than you

think.When high-calorie snacks come insmall packages, people tend to eat more ofthem thanwhen they come in bigger sizes,according to a Journal of ConsumerResearch study. Researchers say petitepackages help people give into treats in thefirst place. Plus, single-serving snacks areusually sold inmultiples, making it hard tostop at just one.

9YOU’REBURNEDOUTATWORK

An overbearing boss or heavyworkload could impact your eating

habits, according to research published inthe American Journal of Clinical Nutrition.Among 230women study participants,thosewho felt burned out at workweremore likely to report emotional oruncontrolled eating compared to thosewhowere satisfiedwith their jobs.

10YOU’READDICTED

TODIET SODA

The can says “diet,” but yourfavorite zero-calorie beveragemay actuallyhelp you pack on pounds. Blame sugarsubstitutes, whichmess with the brain’sability to control howmuch you need toeat, according to a recent Physiology&Behavior study.

Thebrain uses a learned relationship be-tween sweetened foods or beverages andthe calories that theyprovide to help regu-late food intake, according to researchers atUniversity ofCalifornia—SanDiego andSanDiegoStateUniversity. Routinely drink-ing diet soda throwsoff the brain’s sweetsensors, as you’re consuming somethingsweet, but your body’s not getting the calo-ries it expects.Once confused, the brainstops associating sweetswith having calo-ries andyour control around sweet-tastingfoods starts toweaken.

Formore tips and tricks, visit Fitbie.com.

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SAINTALPHONSUSHEALTHSYSTEM

Experience themagicof the 2012 Festival of Trees

Marking its 29th year, the SaintAlphon-sus Festival ofTrees also serves as themed-ical center’smost successful fund-raisingevent, raising over $7million for communi-ty health care since its inception in 1984.

Each year,more than 2,000volunteersturn theBoiseCentre into awonderlandofholiday splendor featuring nearly 300 cre-atively decoratedChristmas trees andwreaths. TheFestival ofTrees is a family af-fair, and festival events include somethingfor everyone—Breakfastswith Santa, aformalGala, a Fashion ShowandLuncheon,the SeniorTea, and theNorthPoleVillagefeaturing SantaClaus.

This year, every dollar raisedwill supportthe expansionof SaintAl’s Boise Emer-gencyDepartment, the region’s only LevelIITraumaCenter.

The 2012 Festival ofTreeswill take placefromWednesday,Nov. 21, throughSunday,Nov. 25, at theBoiseCentre. (TheGala isTuesday,Nov. 20; the fashion show isMon-day,Nov. 26.)Admission is $7 for adults,

children (12 andunder) are $4 and seniors(62 andover) are $4. Family passes canbepurchased for $30 (for 6 individuals). To seea complete schedule of events, visit the

website at saintalphonsus.org/festival.Interested in volunteering?Visit theweb-

site for a registration formor callDebbie at367-3997.

Learn about lifestyle choicesand diabetes prevention

“LifestyleChoices:Diabetes Prevention,Myth vs. Reality”will be discussed byDr. Julie Foote, themedical director at SaintAlphonsus’DiabetesCare&Education, at5:30 p.m.Wednesday,Nov. 7, at SaintAl’sMcClearyConferenceCenter, 1055N.CurtisRoad.

ToRSVP, send an email to [email protected] or call 367-7482.

Explore parenting, familyclasses offered by Saint Al’s

Classes range fromeverything from“Babysitting Safely” to newborn care tosibling preparation.

To learnmore about the classes, costsandother information, visitwww.saintalphonsus.org forwebsite registration, callthe resource line at 367-3454 or [email protected].

Here’s a look at someof the offerings.ÆChildbirthPreparationLamaze: 7 to

9p.m.Wednesdays, fromNov. 14 throughDec. 19, in theFamilyCenter (LibertyStreet).

Æ SiblingPreparation: 10 a.m. to noon,Saturday,Nov. 17, inCentralTour.

ÆCPR for Parents: 6:30-8:30 p.m.Wednesday,Dec. 19, in the FamilyCenter.

ÆNewbornCare andParenting: 1 to 4p.m. Saturday,Dec. 8, in the FamilyCenter.

Consultations are also available forlactation/breastfeeding, nutrition andmore.Call 367-7380 for information.

‘Meet MeMonday’ a great wayto explore Downtown Boise

MeetMeMonday—the free family-oriented fun run/walk throughDowntownBoise everyMonday evening (rain or shine)— is anopportunity for fun and fitness. Theevent is organized bySaintAlphonsus andBandannaRunning&Walking.

Justmeet at thePioneerBuilding inOldBoise at the northeast corner of 6th andMain between 5:15 and 6p.m., sign in andchoose a 1-, 2-, or 3.2-mile loop.

After thewalk (at about 6:45 p.m.), prizedrawings are held, and incentive awards are

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IDAHO STATESMAN FILE

The Festival of Trees transforms theBoise Centre each year.

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Learnmore atMeetMeMonday.org, the“MeetMeMonday” Facebookpage, and the@MeetMeMondayTwitter feed.

LearnmoreaboutSaintAlphonsusand itsprogramsatwww.saintalphonsus.org

ST. LUKE’SHEALTHSYSTEM

St. Luke’s Boise andMeridianrecognized by Healthgrades

St. Luke’s Boise andMeridianmedicalcenters are oneofHealthgradesAmerica’s100BestHospitals for joint replacement andcritical care and ranked among the top 10percent in the nation for joint replacementsurgery and cardiac surgery, according to anew report fromHealthgrades, the leadingprovider of information to help consumersmake an informeddecision about a physi-cian or hospital.

St. Luke’swas also recognizedwithExcel-lenceAwards in cardiac surgery, joint re-placement, vascular surgery and criticalcare.

The report, AmericanHospitalQualityOutcomes 2013:HealthgradesReport to theNation, evaluates howapproximately 4,500hospitals nationwideperformedon risk-adjustedmortality and complication ratesfor nearly 30 of themost commoncondi-tions treated andprocedures performedfrom2009 through 2011. To see the full listof St. Luke’s accomplishments, visitwww.healthgrades.com/quality.

St. Luke’s honored as Top 50program for cardiovascular care

For the third consecutive year, St. Luke’sBoise andMeridianmedical centerswerenamed aTop 50program for cardiovascularcare byTruvenHealthAnalytics.

This is the seventh timeSt. Luke’s has re-ceived the recognition. In previous years itwas theTop 100, but for the last three yearsTruvenHealth chose to single out just 50hospitals. St. Luke’s is the only Idahohospi-tal to benamed to this year’s list.

“With heart disease remaining the lead-ing cause of death in theUnited States,St. Luke’s is committed to providing ourcommunity access to a level of heart carethat continues to exceed their expecta-tions,” saidChrisRoth, St. Luke’sTreasureValleyCEO. “Achievingnational recogni-tion is a credit to our highly skilled andded-icatedphysicians, caregivers, and staffwhogo above andbeyond todeliver outcomesthat are among the best in the nation.”

To compile the list ofwinners, TruvenHealth analyzedoutcomes of patients dur-ing 2010 and 2011who experiencedheartfailure andheart attacks and thosewho re-ceived coronary bypass surgery andpercu-taneous coronary interventions such as an-gioplasties, atmore than 1,000hospitals.

Health Foundation laudsMarilyn Beck for philanthropy

St. Luke’sHealth Foundationhas namedMarilynBeck the 2012 recipient of theRalph J. Comstock Jr. Light of PhilanthropyAward.

Now in its 17th year, the annual award isgiven to individualswhohave improved thecommunity through their leadership, phi-lanthropy andhumanitarian efforts.

Beck received the recognition at a specialevent Friday,Oct. 19.

“Marilyn has been an integral part of thephilanthropic community inBoise formorethan 30 years,” saidChrisRoth, St. Luke’sTreasureValleyCEO. “She iswell knownfor her passion and commitment to enrich-ing the local community.”

Beck andher family settled inBoise in1975, andwhile raising their three children,Beckwanted to get involved in her commu-nity and share her passion for the arts anddance. She quickly joinedorganizations, andthroughher philanthropy andvolunteeringshe has greatly enhanced the cultural land-scape inBoise.

LearnmoreaboutSt. Luke’s and itsprogramsatwww.stlukesonline.org.

ELKSREHABHOSPITALANDSERVICES

Geriatric Rehab Symposiumwill be held Nov. 10

ElksRehabHospital is presenting a one-day conference focusing on rehab andmed-icalmanagement of complex geriatric con-ditions anddiseases.

Presentations, givenby active practition-erswith extensive backgrounds in treatingthe geriatric population,will focus on keyindicators ofmedical stability, exercise pro-gramdesign, differential diagnosis of geri-atric syndromes and assessment of decisionmaking capacity. This conferencewill pro-vide useful tools that can be immediatelyput into practice.

The conference costs $75 andbegins at8 a.m. Saturday,Nov. 10 (registration 7:30a.m.), andwill be held at theAndersonCen-ter at St. Luke’s Boise.

Formore information, contact ShelleyThomas at 489-4895 and [email protected]

Learn about vision problemsafter brain injuries

“Understanding andManagingVisionDeficits afterAcquiredBrain Injury”withDr.Mitchell Scheiman is a course designedto help therapists develop a better under-standing of visiondeficits commonly asso-ciatedwith acquired brain injury. Includedwill be themost commonvisiondisorders

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andbasic pathologies of the visual system,aswell as their functional implications.Therewill be a hands-on laboratory toworkwith the screening equipment.Treatmentoptionswill be discussed at length, includ-ing optical, non-optical andvision rehabili-tation.

The coursewill be held starting at8:30 a.m. Saturday,Dec. 8, andSunday,Dec. 9, at theElksRehabHospital (LargeSawtooth room) inBoise. The cost is $350.

Formore information about thiscourse andDr. Scheiman, go towww.visionedseminars.com.

Learnmoreabout theElksand itsprogramsat elksrehab.org.

HUMPHREYSDIABETESCENTER

Lose weight, get fit — andpossibly win some cash, too

The fifth annual $10,000TreasureValleyWeight LossChallenge, presentedbyLaddFamilyPharmacy andbenefiting St. Luke’sHumphreysDiabetesCenter, kicks off Sat-urday, Jan. 5, andwill award a total of $10,000to the top threemenand top threewomenwho lose thebiggest percentageofweight—$3,000 to the topmanandwoman, $1,500to the secondplacemanandwoman, and$500 to the thirdplacemanandwoman.

Toparticipate, sign up,weigh in andpay a$50 registration fee at the kickoff party from8a.m. to 1 p.m. Jan. 5 at St. Luke’sHumphreysDiabetesCenter, 1226RiverStreet inBoise. Participantswho signup atthe kickoff party also have the chance to en-ter into a drawing for $100.

Sponsorswill be onhandgiving awaysamples, coupons and incentives to all Chal-lengeparticipants, andpastChallengewin-nerswill share their success stories.

If you can’tmake the kickoff party, signupbetween Jan. 6-20 at LaddFamily Phar-macy inBoise or at St. Luke’sHumphreysDiabetesCenters inMeridian.

Eachweek challengeparticipants receivefunnutrition and exercise tips via email.The finalweigh-in and cash awardswill beheld June 6.

For full details, rules and entry forms(when available), visitwww.hdiabetescenter.org or call 331-1155, ext. 32.

Learnmoreabout theHumphreysDiabetesCenterand its programsatwww.hdiabetescenter.org.

WESTVALLEYMEDICALCENTER

Prepare forwinter sportswith a seminar atWest Valley

JoinDr. JohnSmith ofWest Idahoortho-pedics andSportsMedicine andMatt BraunofWestValleyTherapyServices/STARS for

this free event at 6 p.m.Wednesday,Nov. 7,in theKaleyAuditoriumatWestValleyMedicalCenter, corner of LoganStreet and10thAvenue inCaldwell. Learnhowbest toprotect your body fromwinter sports in-juries.

Visit theWestValleywebsite atwestvalleymedctr.comor call 455-3995formore information.

Here are someof the other classes andevents being held atWestValley:

ÆChildbirthPreparation:Classes are from9a.m. to 4:30 p.m. Saturday,Nov. 10, in theKaleyAuditorium.The fee is $45 per cou-ple. Register by calling 455-3995.

ÆBreastfeeding101Class:Class is 6:30 to9:30 p.m.Tuesday,Nov. 13, in theOwyheeNorth&South rooms in theKaleyAuditori-um.This one-session class is taught by acertified lactation consultant. Support com-panions are encouraged to attendwithmoms-to-be.The fee is $10, and registrationis required.Call 455-3995.

Æ ExpectantMotherTour:Meet theWestValley staff, see the newking-size suites andenjoy refreshments from6:30 p.m. to 7:30p.m.Thursday,Nov. 8, orThursday,Dec. 13,or from4p.m. to 5 p.m. Sunday,Nov. 25, orSunday,Dec. 23, in the IndianCreekRoom.Free, but registration required.Call 455-3760for information.

ÆDealingwithChronicBackPain-Freeseminar: JoinDr. RichardManos, Spine In-stitute of IdahoSurgeon, at 6 p.m.Tuesday,Dec. 4, in theKaleyAuditorium. Learnhowtodetermine the right treatment for you.Visitwestvalleymedctr.comor call455-3995 formore information.

LearnmoreaboutWestValleyand itsprogramsatwww.westvalleymedctr.com

BOISEVAMEDICALCENTER

Lend ahandNov. 10 for theHomeless Veterans StandDown

TheBoiseVAMedicalCenter in partner-shipwith theDepartment of Labor’sVETSprogramand theBoiseVetCenter are team-ing up to host aHomelessVeterans StandDown from 10 a.m. to 2 p.m. Saturday,Nov. 10, at BoiseVetCenter, 2424BankDrive inBoise.

Thepurpose of theHomelessVeteransStandDown is to reachout to thosemenandwomen in theTreasureValleywhoserved in the armed forces andwhoarehomeless or at risk of becominghomeless.The event is free andwill offer an array ofservices for homeless veterans, includingfree haircuts, free food, free clothes, freemedical screenings, the ability to speakwithveterans representatives andmuchmore.

Veterans donot need to be enrolled orsignedup for services at theVA inorder toattend, but veteransmust be able to provideproof of their veteran status either by identi-fication or by verbally sharing informationabout theirmilitary service.


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Veteranhomelessness is a problemof na-tionwide importance.According to a countonone Januarynight in 2011, therewere67,495 homeless veterans.An estimated144,842 veterans spent at least onenight inan emergency shelter or transitional hous-ing program in a recent year. Because ofthis, in 2009PresidentObamaandU.S.VeteransAffairs SecretaryEricK. Shinsekiannounced the federal government’s goal toendveteranhomelessness by 2015.

Through theHomelessVeterans Initia-tive, theVAcommitted $800million in FY2011 to strengthenprograms that preventand endhomelessness amongveterans.TheVAprovides a range of services to homelessveterans, including health care, housing, jobtraining and education.

Tovolunteer towork at theHomelessVeterans StandDown inBoise onNov. 10,call 422-1000, Ext. 4896.

Learnmoreabout theBoiseVAand itsprogramsatwww.boise.va.gov.

CENTRALDISTRICTHEALTHDEPARTMENT

Flu season is here; it’s time tothink about getting vaccinated

Health experts recommend that every-one over the age of 6months get the flu vac-cine.This is especially important for thosewith chronic health conditions like asthmaanddiabetes, and for those pregnant or overthe age of 65. CDHDoffers flu vaccine forchildrenup to 18 years of age.Call 327-7450tomake an appointment.

CDHDdoes not offer adult flu vaccine.Readmoreabout the coming flu season

and fluvaccinationsonpages 22and23.

TheGreat American Smokeout:It’s your day to finally quit

OnNov. 15, thousands of people acrossthe countrywillmake a plan to quit smok-ing for goodduring theAmericanCancerSociety’sGreatAmerican Smokeout. Youcanbeoneof them.

CDHDoffers freeTobaccoCessationclasses inAda, Elmore, Boise&Valley coun-ties. Call 375-5211 for informationon thenextclass in your area.You can also get freenicotine replacement therapyby calling1-800-QUITNOW(1-800-784-8669) or byvisiting Idaho.quitnet.com.

Sign up for a health class orget a low-cost screening

ÆWhenyou feel your family is bigenough, vasectomyoffersmen safe andper-manent birth control. CDHDoffers a freeinformation class about the procedure onceamonth.Thenext classwill beMonday,Nov. 19, from6 to 7 p.m. InDecember, theclass returns to its regular schedule of thesecondMondayof everymonth from6 to

7 p.m.Call for information 327-7400.ÆCholesterolScreening:Every firstTues-

day of themonth atCDHD, 707NArm-strongPlace, Boise, from6:30 to 9 a.m.Noappointment necessary.Next screenings:Nov. 6,Dec. 4, Jan. 8 andFeb. 5. $20.Information: 208-375-5211.

ÆFood-safetytraining:CDHDoffers threelevels of food-safety training.The free basicfood safety videos are available for anyoneto download atwww.cdhd.idaho.gov/food/train.htm. Food service employees andmanagers can enroll in either the IdahoFoodSafety andSanitationCertificationcourse or ServSafeManagerCertification.Both of these classes require preregistra-tion.Call 327-7499 to enroll.

LearnmoreaboutCDHDprogramsatwww.cdhd.idaho.gov.

AMERICANREDCROSS

Will you be ready to performCPR in an emergency?

Seventy-five percent of all out-of-hospitalcardiac arrests occur in the homeandnear-ly 96percent of sudden cardiac arrest vic-timsdie before reaching the hospital.

If bystanderCPR is not provided, a vic-tim’s chance of survival diminishes by10 percent for everyminute of delay untildefibrillation.Themorepeople are pre-pared to administerCPR, themore livesthat canbe savedwhen seconds count.

TheRedCross FirstAid/CPR/AEDprogram trains participants to respond tobreathing and cardiac emergencies, injuriesand sudden illness until advancedmedicalpersonnel can take over.

Join theNextGeneration ofRedCrosstraining and thenewlyupdatedBlendedLearningFormat: two-year certificationwith digital refreshers; digital or affordableprint coursematerial; self-paced learning;interactive exercises andvideos andmore.

Get started today:Call 1-800-RED-CROSS (1-800-733-2767) or visitwww.redcross.org/takeaclass.

CONTINUEDON PAGE 12

Informationfor theTreasureValleyhealthnews issubmittedbyareahospitalsandnonprofithealthcareorganizations. Ifyou’dlikeyourgroup’snewsconsideredforpubli-cation in theJan.1 issueofLivingHealthy,contactHollyAndersonathanderson@idahostatesman.combyDec.5.Spaceislimited,andallcontributionsmaybeeditedfor length,styleandotherconsiderations.

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Help out after the storm byvolunteering to give blood

SuperstormSandy caused the cancella-tion of hundreds ofAmericanRedCrossblooddrives, andofficials are urging thosein parts of the country not affected by thestorm to considermaking a blooddonationso that theRedCross canmeet the need forbloodnationally. To schedule a blooddona-tion or formore information about givingbloodor platelets, visit redcrossblood.org orcall 1-800-REDCROSS (1-800-733-2767).

BOISESTATEUNIVERSITY

Mark your calendar forannual health fair Nov. 13

Boise State invites the community to“Health isContagious,” the 16th annualBoise StateUniversityHealth Fair, from10 a.m. to 3 p.m.Tuesday,Nov. 13, in theStudentUnion JordanBallroom.

Attendeeswill benefit from free or low-cost early detection andpreventive healthscreenings and educational opportunities.Someof the opportunities thatwill be avail-able includemammograms and flu shots(price to be announced), hearing checks,

prizes and giveaways.A limitednumber offree parking spaceswill be available in theLincolnGarage for fair-goers.

Support Boise State’s nursingprogram at Nov. 8 gala

BoiseStateUniversity’s FriendsofNurs-ingwill hold its sixth annual “ANight forNursingExcellence” gala event at 6p.m.Thursday,Nov. 8, in theStueckle SkyCenter.

DavidVlahov, deanof the School ofNursing at theUniversity ofCalifornia, SanFrancisco, is the guest speaker. Cost is $150per person, and a full table seats 10 people.Parking for all attendeeswill be provided inthewest side of theBroncoStadiumparkinglot. Formore information, contact LeslieBlack at 426-5776 or [email protected].

Online interactivity takesThermalManikin Lab global

Anonline interactive applicationlaunchedbyBoise State’sCollege ofHealthSciences allows researchersworldwide toremotely access itsThermalManikin Labo-ratory.

Health science professorUweReischl’slaboratory uses controlled heat flowthrough an inflatedmanikin to assess cloth-ing heat insulation characteristics. Theon-line interactive system, developedby

Reach-In of Boise,measures heat gainand/or heat loss of partial or completeclothing systemswornbyoutdoorworkers.

Reischl invented the patented thermalmanikin in collaborationwith colleagues atthe School of PublicHealth at theUniversi-ty of South Florida inTampa.

Currently, researchers inCroatia andHongKong areworkingwithReischl toconduct textile research in the laboratory.Also accessing the laboratory are re-searchers from theUniversity ofCalifornia-Davis.

Access theThermalManikin Laboratoryatwww.reach-in.com/demos/conduct-an-experiment.

Study looks at results ofdiabetes risk assessment

TheDiga Si a la Salud research team, aninterdisciplinary teamofBoise State faculty,published researchondiabetes risk in theJournal of Immigrant andMinorityHealth.

“Northwest Latinos’Health PromotionLifestyle ProfilesAccording toDiabetesRisk Status” focuses on the results of a phys-ical assessment for diabetes risk ofmorethan 200 low-income, low-education, Latinoadults living in theTreasureValley.

The team’s findings point to a pressingneed for a broad, comprehensive and cul-turally attuned educational campaignondiabetes, the value of prevention and thene-cessity of daily self-care.

Latinos in theUnited States are known tobedisproportionately at risk for diabetes, ascompared to other groups.

LearnmoreaboutBoiseStateand itsprogramsatboisestate.edu.

UNIVERSITYOFIDAHO

Studyofmother’smilknurturesknowledgeaboutbacteria

It’s time to get beyondus and them, saysKatherineHunt,who completedher doctor-


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al studies in theUniversity of Idaho’sCol-lege ofAgricultural andLife Sciences andthen foundherworkdiscussedon theNewYorkTimeswebsite a fewdays later.

Theus and themrelates not toDemoc-rats andRepublicans but to bacteria. Itmayeven include suchdisreputable candidatesas Staphylococcus andStreptococcus, bet-ter knownand feared as Staph andStrep.

Hunt acknowledges there’s a tough cam-paign ahead to get people thinking positive-ly about bacteria onor in their bodies. Shesaid, “That’s sort ofwhatwewent upagainst. Anytimeyou say bacteria, peopleget scared.Maybewecan shift that dogma.

“We teachkids germsarebad,washyourhands,” she said. “But bacteria also aredoinga lot topromotehealth andmaintainwell-being.”

Her research adviser,MarkMcGuire,whonowheads the department of animalandveterinary science, agrees.After all, henotes,we aremore them thanus if you con-sider our bodies holdmore bacterial cellsthanour own.

“It’s keeping that balance that is poten-tially themost important aspect thatweneed to understand,”McGuire said.

Hunt’s research found that humanmoth-ers pass alonghundreds of species of bacte-ria in breastmilk to their infants.Onewoman’smilk carried 100 species; another’scarried 600 species.

The studywaspublished a year ago in thePublic Library of ScienceOne. It reportedthe results ofmonitoring the breastmilk of16Moscow-areawomen.

Whatmight the research lead to? “Oneobvious area is infant formula develop-

ment,”Hunt said.Or a topical creammighthelpmothers promote a healthiermicrobemix,Hunt said.

It is also possible that thework onhu-manswill provide genetic insights into thecauses ofmastitis. That could be importantto Idaho’s largest agricultural cash cow, thedairy industry that now ranks third nation-ally inmilk production.

If a cow’smilk has a lot of the complexsugars that promote growthof staphbacte-ria and consequentlymastitis, a dairy opera-tormight select cows that produce less ofthose sugars. The researchonwomenwasfundedby grants fromUnitedDairymenofIdaho andNational Institutes ofHealth inaddition to the IdahoAgricultural Experi-mental Station, and Initiative forBioinfor-matics andEvolutionary Studies at theUni-versity of Idaho.

Idaho program earns awardfromnational physician group

Idaho’smedical educationprogram,which trains students fromWashington,Wyoming,Alaska,Montana and Idaho, hasreceived the 2012AmericanAcademyofFamily Physicians Foundation’sOutstand-ingProgramAward for theRural/Under-servedOpportunities Program (R/UOP).

The awardwaspresented inOctober.R/UOP is a specializedprogram that al-

lowsmedical students opportunities towork in rural andunderserved communitiesto deepen their educational experiencesand increase their desires to practicemedi-

CONTINUEDON PAGE 14

PROVIDED BY THE UNIVERSITY OF IDAHO

Katherine Hunt studied human breast milk and bacteria at the University of Idaho.

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cine in smaller towns and citieswith limitedhealth care.

Theprogram is a four-week summerelective. Studentsmust spend time living inrural Idaho,where theyworkwith localphysicianswhodeliver community-basedmedical services.On average, 18 to 20 stu-dents are placed in the Idaho rural commu-nities each summer.

Learnmoreabout theUniversityof Idahoand its programsatuidaho.edu.

ISU-MERIDIAN

Researchers seek childrenand infants for hearing study

Researchers at IdahoStateUniversity-MeridianHealth ScienceCenter are recruit-ing children for a study thatmay lead to bet-terways to diagnose hearing loss in infantsand children.

Test subjects can range in age fromnew-born to 8 years old andhavenormal hearingor a hearing loss, according to ISU-Meridi-an audiologistDr.Gabriel Bargen,who isleading the study.

The testing process takes approximatelytwohours.A child’s hearingwill be evaluat-ed free of charge, and a report provided toparents, saidBargen.

For questions or to schedule an appoint-ment, call Bargen at 208-373-1722.

Freehearing,health screeningsofferedat ISU-Meridian

ÆFree hearing screeningswill be avail-able from3 to 6p.m.Nov. 14 andDec. 12 foradults and children ages 3 andolder.No ap-pointment is necessary.Call 373- 1725.

ÆA free community health screeningwill be held for uninsured adults from4 to7 p.m.Dec. 6. Includes a basic physical ex-am, flu shots, blood sugar andHIV testing,dental evaluation, hearing anddepressionscreenings,mammogramreferrals andnu-trition assessment.No appointment is nec-essary.Call 373-1700 formore information.

Both the hearing screening and the healthscreeningwill take place at the ISU-Meridi-anHealth ScienceCenter, 1311 E.CentralDr.

ISU-Meridian offersmanylow-cost health services

Dental,mental health and speech-lan-guage services are available at clinics locat-ed on the ISU-Meridian campus (1311 E.CentralDr.) and staffed by faculty, studentclinicians and licensedprofessionals.

ÆTheDeltaDental of IdahoDentalResi-dencyClinic at IdahoStateUniversity offersa full slate of services, including oral sur-gery, implants, root canals, crowns, pedi-atric dentistry andpreventive care.Most in-

suranceplans are accepted.The clinic alsooffers discounts basedon family income.Call 373-1855.

ÆTheCounselingClinic offers individ-ual, couples and family counseling. Fees are$15 for individual sessions and $20 for cou-ples and families per session.Call 373-1719.

ÆTheSpeech andLanguageClinic offerstherapy for children and adultswho are ex-periencing communicationproblems anddisorders.Group services include early in-tervention for childrenwith cochlear im-plants andhearing aids and treatment ofadults following a stroke or traumatic braininjury. Individual speech and language ther-apy sessions are $50per session.A slidingfee scale is available basedon income.Call373-1725.

Formore informationon ISU-Meridian,visit isu.edu/meridian/clinics.shtml.

PANCREATICCANCERACTIONNETWORK

‘Vigil for Hope’honorsfight on pancreatic cancer

Join in to turn the country purple in trib-ute of those that have battled pancreaticcancer at PurpleLight Boise. The eventwillbe held at 6 p.m. Saturday,Nov. 10, at theBoise State StudentUnionHatchBallroomA.This is an opportunity for family andfriends of those touchedbypancreatic can-cer to come together to gain both comfortand encouragement.

Visitwww.purplelight.org formore infor-mation.

Learnmoreabout thePancreaticCancerActionNetwork’sBoiseaffiliateatwww.pancan.org/boise.

CARRINGTONCOLLEGE

Local dental clinic offers helpto uninsured, underserved

TheCarringtonCollegeBoiseDentalClinic is open to the public 45weeks out ofthe year and serves between 12,000 to 13,000local patients during that timeperiod.

The clinic focuses onproviding compli-mentary preventive dental care to the unin-sured andunderserved segment of theBoise population.

TheCarringtonCollegeBoiseDentalclinic is openMonday throughThursday.For an appointment, call (208) 947-6821 oremail [email protected].

“Preventative dentalwork is an impor-tant part of healthmaintenance.AtCarring-ton,weworkwith everyone fromchildrento senior citizens to provide the best carepossible,” saidDr.DavidReff, theCarring-tonCollegeBoise dental programchair.

TheCarringtondental assisting programalsoworks in conjunctionwith theGardenCityCommunityClinic (GCCC), a not-for-profit organization that provides basic care


Blue Cross of Idaho is a health plan with a Medicare contract. We areavailable 7 days a week from 8 a.m. to 8 p.m. at 1-888-494-2583(TTY 1-800-377-1363 for the hearing impaired). Blue Cross of Idaho isan independent licensee of the Blue Cross and Blue Shield Association.

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to relieve dental pain and infection, aswellas a spectrumofmedical andmental healthservices.GCCCpartnerswithCarringtonCollege to provide an external site for den-tal assisting studentswith themutual bene-fit of reaching asmanypatients as possible.

“I amvery excited to have thiswonderfulcommunity partnershipwithCarringtonCollege thatwill benefit thosewhoneed ahelping hand along theway, byprovidingquality oral health treatment atGardenCityCommunityClinic,” said LinneaCollins,dental clinicmanager at theGardenCityCommunityClinic. “Weare happy to pro-vide theCarrington students interactionwithmanydifferent volunteer dentistswithin a chairside clinical atmosphere astheyhone their skills. It is because of part-nerships andvolunteers like these studentsthatwe are able to help somany.”

TheGCCCoffers services to the unin-suredpopulation at or below200percent offederal poverty guidelines.

It is openMonday throughFriday from9a.m. to 5 p.m.Tomake an appointment,call 384-5200.

IDAHODEPT.OFHEALTHANDWELFARE

Protect your childrenfrom lead poisoning

Last year, 21 Idaho children testedposi-tive for high levels of lead in their blood.“Leadpoisoning can affect nearly every sys-tem in the body and is especially harmful tochildren,” saysKara Stevens, RiskReduc-tion andPreventionProgrammanager forthe IdahoDivision of PublicHealth. “Weknowchildren’s growingbodies absorbmore lead, and their brains andnervous sys-tems aremore sensitive to the damaging ef-fects of lead.”

If not detected early, health effects in chil-dren can includehyperactivity, aggressivebehavior, learning disabilities, lowered IQ ,speechdelay, andhearing impairment. The

goodnews is that leadpoisoning is entirelypreventable. The key is stopping childrenfromcoming into contactwith lead andtreating childrenwhohave beenpoisonedby lead.

Themost commonway lead gets in thebody is fromdust. Leaddust comes fromdeteriorating lead-basedpaint and lead-contaminated soil that gets tracked intoyour home. Lead-basedpaintwas used inmore than 38million homesuntil itwasbanned for residential use in 1978.Morethanhalf (62 percent) of Idahohomeswerebuilt before 1978 and could have lead-basedpaint. Theolder the home, themore likely itis to have lead. If you live in anolder homewith peeling or chippingpaint, have recent-ly remodeled anolder home, live near orrecreate near a lead smelter ormine site, orsuspect exposure to other sources of lead(e.g., toys, pottery, lead sinkers), talk to yourdoctor about a simple blood lead test foryour child. Idaho’sMedicaid programandmost health insuranceplans cover lead test-ing.

Familieswho reside in homes built before1978 should also consider the following:

ÆHire remodelers and/or painterswhowork for EPA-certified firms so that leadpaint is handled in a safeway.

ÆDamp-mop floors, damp-wipesurfaces and frequentlywash your child’shands, pacifiers and toys tominimize expo-sure to lead.

ÆKeep children fromchewingonwin-dowsills or other painted surfaces.

ÆCleanuppaint chips immediately bothinside andoutside the house.

ÆEnsure your childrenhave a diet highin iron and calcium, to help reduce theamount of lead their body takes in.

Formore informationon lead, call theNational Lead InformationCenter at 1-800-424-LEADor visitwww.epa.gov/lead. For alist of lead inspectors, risk assessors, or cer-tified renovators, contact the Idaho IndoorEnvironment Programat 1-800-445-8647.

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BYCAROLYNBUTLER SPECIAL TO THEWASHINGTON POST

Usually I go into a doctor’s appointment armedwith amillion questions, but I’ve neverthought toodeeply in advance aboutwhat information themedical professionalsmightneed fromme.

That’s unfortunate, because coming to anyprovider equippedwith at least someback-groundknowledgeabout yourmedical history canhelpyouget better,more-personalizedand targetedcare, saysprimary-care internist FosterMontalbano inAlexandria,Va.“Inour society today, youhave to realize that theonlypersonwho is truly invested in

yourhealth, besides yourmother, is you,” he sayswith a laugh, before gettingdown toseriousbusiness: “Given the fact that a lot of people todaydon’t (haveor keepup)with aprimary-careproviderwhose job is to keep trackof basic vitals likebloodpressure,weightandbodymass index, aswell as other key information ... it is incumbenton thepatient toknowthese things and tohave themat the readywhenneeded.”

FamilyphysicianVincentWinklerPrins, an associateprofessorof familymedicine atGeorgetownUniversityMedicalCenter, suggests that everyonekeepaportable, personalhealth recordof somesort—paperworks fine, though there areonline and flashdriveoptions aswell.Manyproviders andhospitals arenowkeepingonline records aswell.

So,what specific information shouldyou chronicle and stay up-to-datewith?

Immunization status:Most parents arekeenly aware of the importance of docu-menting their children’s vaccinations forschool entry, sports clearance and the like,but howabout your own shot record? “Thelast time adults think about immunizationsis generallywhen they gooff to college, but(they)maynot be aware that things needupdating or that there are newvaccinesthey should consider,” depending on suchfactors as age, health status and travelplans, saysWinklerPrins. For example, henotes, it’s important once a decade to get atetanus booster. That shot is now typicallycombinedwith a vaccine against pertussis,orwhooping cough,whichhas beenon therise in recent years.

For doctor visits, it’s wise to bringa complete record of yourmedical history

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Drugallergies: It’s important to knownot onlywhatmedications you’re allergic tobut alsowhat your exact reaction to eachof-fender is. “Doyouget a bad rash, havebreathing difficulties, serious abdominalpain or a loss of bloodpressure?Did youhave to go to the emergency room, orwas itjust an intolerance to a drug— like itmadeyour stomachupset andyou threwup?” saysWinklerPrins. “Themore specific you canbe, the better.”Nameanddosageof currentmedica-

tions:This includes a vigilant recounting ofall of the over-the-counter drugs you’re tak-ing, aswell as any vitamins or supplements.“Weneed to knowpreciselywhat you’retaking, becausemanymedicationsmayhavedrug interactions . . . and side effectscan runpeople into trouble,” saysWinkler-Prins.

Montalbanopoints out that there’smoreto know than just howmuchofwhichdrugyou’re taking, such as the full range of theirpotential side effects andproper storage in-structions. “There’s no excuse for patientsnot to empower themselves, because everyprescription youpick up from thepharma-cy has a three- to four-page handout that’schock-full of information,” he says. “Themore youknow, the easier it is to have aconversationwith your doctor about anyissues or problems that comeup.”

Prior surgeries andconditions:You’d besurprisedhowmanypeople can’t recallwhether theyhad their appendix out as achild and similar key facts, saysWinkler-Prins. “These days, somanypeople havehad laparoscopic surgery, and sometimesyou canbarely tell if they’ve had anopera-tion (just by looking at them),” he adds,noting that not only is the type of procedureyouhaddone important, but alsowhen,since surgical procedures have changed

over time. “Whatever it is—apartial hys-terectomy, a vasectomy, a breast lump re-moved—even a little bitmore detail, soweknowexactlywhat partwas removed andwhat the findingswere, is helpful.”Familyhistory:Keeping close track of

your parents’ and siblings’medical prob-lems (including age of onset) is extremelyuseful, alongwith causes and ages of death,saysWinklerPrins.He stresses thatmedicalprofessionals are particularly interested in

anypremature deaths—meaning beforeage 55 formen and age 65 forwomen.“Awell-documented family history canoften... help us byhoming in onwhat’s rele-vant anddeterminingwhenwe screen forcertain things,” he explains. Bear inmind,saysMontalbano, that “family history doesnot predict the future health of that person,but it provides an assessment of risk to thatpatient.”

Beyond this,Montalbano recommendsthat thosewhohave chronic conditions—migraines, rashes, sleepdisorders, depres-sion, anypain syndromeor even apersist-ent cough—keep a comprehensive log ofthe frequency and intensity of their symp-toms.

“There are a lot of caseswhere peoplecome tomeand Iwill run aworkupbutnothing showsup,” he says. “What I have tofall back on is the realization that the testthatwehave is not sensitive enough to pickupon thismalady, andoften the onlyway toget to the bottomof it iswith the patient’ssymptomdiary.”Adetailed journal canhelpyouunderstand that you seem to get blind-ing headaches about twice amonth, andof-tenwhen theweather is humid,whichMontalbano says ismuchmoreuseful in thediagnosis and treatment process thansimply reporting that you get them“frequently” or “every so often.”

Whilebeingable to rattleoffyourblood typemayprovidesomecluesaboutyour riskofheartdisease(a recent study found that thosewith typeABbloodmayhaveahigherchanceofprob-lems than thosewithanOblood type), it’snotconsideredanecessarypieceof information. “It’sonlyrelevant if (youare)givingor receivingblood, “andeven then,by law,youmustbe testedand typed.

It’salsonotworthknowingyourDNAprofile—andshellingout thebigbucks tohaveyourDNAsequenced. “Rightnow, formeasa familydoctor,yourgenetic fingerprintmeansvery little—we justwon’tknowhowto interpret this information forawhile—but I think thedaywillcome,and itwillcomequickly,”saysDr.VincentWinklerPrins.However, hespeculates thatpersonalizedDNAdatawill eventually informmanyaspectsofmedicine, including riskanalysisforhealthconditionsanddiseases, potential responses tomedications,andmore.

Still, fornow, justbringing thebasic information to the tablecanhelpyourdialoguewithaphysicianand result inbettercare. “Ofcourse,we—doctors— don’texpect thatpeoplearego-ing tobeable to interpretall of thisdataonfamilyhistory, test resultsand the like,”saysDr.FosterMontalbano. “But it’smy job tohelppatientssift throughall the information theybring tome,andthenhelp themmakedecisionsbasedon theirbest interest,andnotanyoneelse’s.”

WHATYOUDON’TNEEDTOKNOWOFFTHETOPOFYOURHEAD

IDAHOSTATESMAN• IDAHOSTATESMAN.COM SATURDAY,NOVEMBER3,2012 • LIVINGHEALTHY 1918 LIVINGHEALTHY • SATURDAY,NOVEMBER3,2012 IDAHOSTATESMAN• IDAHOSTATESMAN.COM

FitandFallProofprogramhelpsIdahobattlehighrateofsenior injuries

STORYBYDUSTYPARNELL Special to the Idaho StatesmanPHOTOSBYDARINOSWALD [email protected]

Classes improvemobility, balanceand confidence

It almost seems too simple. The best way to keep from injuring yourself in a fall is to notfall at all.

That’s the goal of the Idaho Department of Health and Welfare’s Fit and Fall Proof exer-cise program.

Across this country, older adults are seen in emergency rooms for fall-related injuriesevery 15 seconds. The National Osteoporosis Foundation says about one-third of all peopleover the age of 65 will fall this year.

Those are the numbers that Fit and Fall Proof hopes to turn around here in Idaho.“You don’t learn to fall. You strengthen your balance and train the muscles to catch your-

self,” said volunteer instructor Linda Leahy. “It does keep people from having a bad fall.”A document specialist at St. Luke’s, she teaches the Tuesday morning class at the Garden

City City Hall and Library.She started teaching this class because of her mom, who lived in New York. Leahy want-

ed to give back to those of her mother’s generation.When Idaho created this program eight years ago, the state’s death rate because of falls

was about 150 percent of the national rate. The most recent study, covering 2008 to 2010,shows that Idaho’s rate is now 132 percent of the national figure.

One of the ways the program’s success is measured is with the TUG test — a Timed Upand Go agility test that everyone takes the first day of class and again after 10 weeks. From asitting position, a person stands up, walks around a cone 8 feet in front of the chair, then sitsback down. Try this exercise at home; if it takes longer than 10 seconds, you need this exer-cise class.

“This helps monitor the success of the program and the success of the class leaders,”Central District Program Coordinator Lindsay Byars said.

Most participants are in their 70s, but Leahy said her class members range from their 60sall the way up to 94. Her class averages 40 to 50 people every week.

What is it?FitandFallProof (FFP) isanexercise-

basedfallpreventionprogramforolderadults.

Itwasdevelopedbyprofessors fromBoiseStateUniversityandtheCollegeofSouthernIdahoto focusonexercises thathelp reducetheriskof falling.The firstclassesbegan in2004.

In2010,morethan5,500fall-relatedcallstoemergencyservices in Idahowere foradults65andolder.Morethan150of thosepeoplediedasaresultof their fall.Nationally,fallsare the leadingcauseofboth fatalandnonfatal injuries for those65andolder.

Althoughsomefallscanbeattributedtomedications,visual impairmentsorchronichealthconditions,most fallsare theresultoflower-bodyweaknessandproblemswithwalkingandbalance.

FFPhelpsenableparticipants tomaintainan independent, freely functioning lifestyle.Theexercises improvemuscularstrength,flexibility,balance,mobilityandconfidence.

Mostclassesare free(somearoundthestatemayhaveanominal fee tocoverminorcosts),andtheymeet twotothreetimesaweek for45-60minutes.Morethan7,100Idahoadultsparticipated lastyearatmorethan80classsitesstatewide.

Currently,30classesareofferedacrosstheTreasureValley fromBoise toHomedaleandPayette.

Otherclasses in thearea includeGlennsFerry,GardenValleyandMcCall.

To findaclass inyourarea,gotowww.healthandwelfare.idaho.gov(clickthroughtheseWebpages:Home/Health-fartherdownonthepage/Programs&Services/Prevention/SeniorFallPreventionorsearch forFitandFallProof)orcall yourlocalhealthdistrictoffice.

TheprogramisfundedthroughIdaho’sPhysicalActivityandNutritionProgram(IPAN)throughfederalblockgrantsandstatedollarsandistaughtbyvolunteer instructors.

BasedonaCenters forDiseaseControlandPreventionestimate thataserious fallcostsanaverageof$18,000indirectmedicalcosts, if theFitandFallProofprogrampre-vents just23people fromhavingacostlyinjury, theprogramhaspaid for itself.

Volunteer instructors needed“We’realways looking formore locations

andmorevolunteer leaders,”CentralDistrictProgramCoordinatorLindsayByarssaid.

Certificationtakesplacethroughaone-daytrainingsession.Findmore informationandtheClassLeaderManualonthe IdahoDepartmentofHealthandWelfareFitandFallProofWebPage. InDistrict4,call LindsayByarsat327-8591. InDistrict3,callMitchKiesterat455-5321.

FITANDFALLPROOF

CONTINUEDON PAGE 20Fit andFall Proofexercise instructorLindaLeahy leadsaclass for seniorswhereeasyandsafeexercisescan improvequalityof life.


Theexercises themselves are easy—much less intense than aregular exercise class, andparticipants go at their ownpace.

The class consists ofwarm-ups, balance exercises, a littlemodi-fied yoga, tai chi and aerobics, exercise bands andbeanbags. Simpleactivities include balancing a beanbag onone foot,walking throughan imaginarymudpuddle or under a treewith a large branch thathangs down, crossing a streamheel to toe, picking peaches orbrushing away imaginary cobwebs from in front of your face.

“If youhave a bad shoulder, just use onehand—or the cobwebscanbedownhere,” Leahy tells her class.

The exercises increase strength,mobility, balance, flexibility andconfidence.They strengthenyour foot, ankle and legs and evenhelp teach youhow tohold yourself andwalkwith purpose andgoodposture.Momwas right all along.

Benefits are noticeable. Participants find they canwalk farther,their legs are stronger, their balance is better, andbumpsor cracksin sidewalks don’t throw themoff anymore.Manyhave been able toreduce their bloodpressuremedicines.

“I feel better,” said 70-year-oldKimPham,whohas noticedherbalance is better and looks forward to 15more years ofmobility. “Iwishwehad it three times aweek.”

“Somewhohaven’t gardened in three or four years cannowgar-den again,” Byars said.

The classes also becomea social experience. Laughter and light-ness permeate the atmosphere during the sessions.And it’s a greatway tomeet people.

“Weevenhave a couplewhomet and gotmarried,” Leahy said.Byars said several couples havemet andmarried in her district

over the years.Leahy,whohas been teaching the class for three years, said the

attitudes of her participants give her a nice outlookon life.“I getmyhugs everyweek,” she said.“She’s a doll,” said 85-year-old ImogenePence, a participant for

more than six years. “She’s interested in us.”Her husband, 88-year-oldBobPence, said he gets a lot of exercise

at the class that he doesn’t get during his regular gymworkouts.“It improves your balance a lot,” he said. “Balance is themainpart

of this, and it is formywife, too.”He also notices that hiswife is happier, too,with both the class

camaraderie and the improvedhealth benefits.“And ifMama’s happy, everyone’s happy,” he said.

Far right:CarolHoeferhassomefun in theFitandFall Proofclass in

GardenCity.

JanGrimesandHankOrtmannstretchduringaFit andFall Proof sessionat theGardenCityCityHall andLibrary.


Right: Fit andFall Proofclassesstress fit living.

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Thefavorite fall preventionadviceofCentralDistrictProgramCoordinatorLindsayByars is tokeepyourkneesloose.

“Motion is lotion for the joints,”shesaid.

More simple precautions to take:ÆWearproper footwearwithgood trac-tion,nomatter theseason.ÆAvoidslipperysurfaces.Keepsaltandsandeasilyaccessible.Whenoutside inthecoldermonths,considercarryingasmallbagofsalt,sandorkitty litter forextra tractionasneeded.ÆTake it slow.ÆAsk forhelp tonavigatean icyside-walkorparking lot.ÆALWAYScarryacellphone.Knowyourdoctor’snumberandhaveanemer-gencycontactnumber.ÆATHOME,alwayskeepyourcell-phoneandothernecessary itemswithinreachof thefloor, incaseyouareunabletostand.

Outdoor safety tipsHerearesomewinteroutdoor safetytips, providedbytheNationalOsteo-

porosisFoundation:ÆIfsidewalks lookslippery,walk in thegrass formoresolid footing.ÆRemember that indoor floor surfacesmaybewetandslippery.Stayon runnerswheneverpossible.ÆKeepyourporch,walkwaysanddrive-way freeof leaves,snow, trashorclutter.Keep themingood repair.Coverporchstepswithagritty,weather-proofpaintand install handrailsonbothsides.ÆUseashoulderbag, fannypackorbackpackpurse to leaveyourhands free.ÆUseawalkerorcaneasneeded.ÆStopatcurbsandcheck theheightbe-foresteppingupordown.Becarefulatcurbs thathavebeencutawaytoallowaccess forbikesorwheelchairs.The in-clinemay lead toa fall.ÆConsiderwearinghipprotectorsorhippads foraddedprotectionshouldyou fall.ÆFindcommunityservicesthatcanpro-videhelp,especially inpoorweather,suchas24-hourpharmaciesandgrocerystoresthat takeordersbyphoneor Inter-netanddeliver.

" FINDMORETIPSwww.nof.org/articles/17

TIPSFORPREVENTINGFALLS

TolearnmoreaboutFitandFallProof,visitwww.healthandwelfare.idaho.gov(clickthroughthesepages:Home/Health- fartherdownonpage/Programs&Services/Prevention/SeniorFallPreventionorsearchforFitandFallProof).Youcanalsovisitwww.cdhd.idaho.gov(searchforFitandFallProof)orcall327-8591 forinformationaboutBoise-areaclasses.For informationaboutclasses intheNampa-Caldwellarea,visitwww.publichealthidaho.com/calendar.asp(class locationsareat thebottomofcalendar)orcall455-5321.


YOURGUIDETO

VACCINESBYDIANEC.LADE

SUN SENTINEL

Flu season is officially here, and the “Flu shots today” signsare out in force at pharmacies, supermarkets andbig-boxdiscount stores.Last yearwas oneof themildest flu seasons on record, said

Dr. LisaGrohskopf, amedical officerwith theCenters forDis-easeControl andPrevention’s influenza division. Butshe says consumers shouldn’t get complacent; theCDCstill recommends everyoneolder than 6months be vaccinated.“Weknow the flu is unpredictable, sowe can’t

saywhat this seasonwill be like,”Grohskopf said.Federal statistics projecteddrugmanufacturers

would produceup to 149million vaccines for this season.TheCDCdoes not anticipate shortages.About 132mil-

lion immunizationswere given in 2011-12, covering about 45 per-cent of adults.More people are getting immunized at the sameplaceswhere they buy their groceries and fill their prescriptions.Many say they like the convenience. Retailers usually are set up toprocess insurance billing on-site, so customerswith coverage oronMedicare paynothing out of pocket. ACDCreport found that

in the 2010-11 flu season about 18 percent of adults receivedtheir flu shots in stores,while 40percentwent to their doc-

tor’s office.States regulate howvaccines are givenoutside of

medical settings, and theCDChas no recommenda-tionsabout the best place to get a shot.Here are answers to themost commonly asked flu

questions:

FIGHTFLU

THE


Do I need to be vaccinated against the flu?TheCenters forDiseaseControl andPrevention recommends every-

one age 6months andolder receive a flu vaccine.Thosewhomost needimmunization: seniors age 65 andolder, pregnantwomen, patientswithcertainmedical conditions and caregivers of patientswhodevelop seri-ous complications fromcontracting the flu.

Howdoes a flu shotwork?Seasonal influenza vaccines combine inactive strains of three flu

viruses. The formula,when injected, encourages your immune systemtobuild antibodies that fight infection.The vaccineworks against thethreemost commonly circulating flu viruses: influenzaB, theH1N1Astrain and theH3N2Astrain.

Do I really need a vaccine every year?Yes.That’s because public health officials annually look atwhich flu

viruseswill bemost prevalent then set a vaccine formula designed tothwart those particular strains. So the formula canchange fromyear to year. In fact, the 2012-13 vaccinecocktail is different from last year’s,meaning youcould beunprotected if you skip this year’s shot.

What about children?Somechildren 6months through 8 years of age require 2 doses of in-

fluenza vaccine, according to theCDC.Children in this age groupwhoare getting vaccinated for the first timewill need twodoses. Somechil-drenwhohave received influenza vaccine previouslywill also need twodoses.Your child’s health care provider can tell youwhether twodosesare recommended for your child.

Whendoes flu season start?It typically begins inOctober and can last throughMay,with the sea-

sonpeaking in February. But flu is unpredictable, and seasonal peaksvary by region.

When should I get vaccinated?TheCDCadvises people to be vaccinated as soon as shots are avail-

able, so they’ll be readywhen flu season starts.Manyproviders beganreceiving vaccines as early asAugust, asmanufacturers are shippingearlier. Shots givennowshould protect you through the season, andyouwon’t have toworry about supply shortages later. It takes yourbody twoweeks following the vaccine to form flu-fighting antibodies.But even if it’s later, theCDCsuggests you still go ahead andget a shot.

What about the newhigh-dose shot for seniors?TheFluzoneHigh-Dose for people older than 65 first becameavail-

able in 2010. It has four times the antigenof a standard shot to boost theimmune response as the body loses the ability to produce antibodies aswe age.More side effects have been reportedwith the high-dose vs. theregular shot. Peoplewhohave severe egg allergies orwhohad a seriousreaction to a standard flu vaccine shouldnot get the highdose.

What about the nasal spray vaccine?This vaccine is different from the shots in that it contains a live but

weakenedversionof the flu virus.Healthypeople ages 2 to 49 canusethe spray. Peoplewith egg allergies and seriousmedical conditions orweakened immune systems—and their caregivers—shouldnot usethis vaccine or should checkwith a doctor first.

Howmuch does it cost?Seasonal shots cost around $25 to $35. Pricesmaybehigher for

the high-dose and intradermal vaccines.

I hate needles! Can I take a flu pill instead?Sorry, no. But now there is an intradermal vaccine that uses a pin-

prick needle, about 90percent smaller than the standardmodel. It in-jects under the skin rather thandeep into themuscle, causing less arm-ache afterward. People ages 18 to 64 canhave intradermal vaccines.

DoesMedicare ormy insurance cover vaccines?Flu shots are coveredunderMedicarePart B andmost private insur-

ance plans.There usually are noout-of-pocket costs to consumers, butask your provider.

Where can I get immunized?Themajority of people get flu shots from their primary care physi-

cians. Some local health departments also offer them.Butmany localretailers, drug stores and supermarkets are offering shot programs aswell.Most don’t require appointments but allowyou tomake them.Notall stores or retailers carry intradermal andhigh-dose shots, so call first.

What are the risks?Serious complications fromfluvaccines are rare.Commonmildprob-

lems include: sorenessor rednesswhere the shotwasgiven, fever,headache, fatigue andcough.Allergic reaction symptoms include: diffi-cultybreathing, fast heart rate, dizzinessorhives. Peoplewith severe al-lergies, especially to eggs, should talk to adoctorbefore getting a shot.

Still have questions?Contact theCDCat 800-232-4636, or go to cdc.gov/flu.

INFLUENZAAntiviral medications canhelp people feel better iftaken within 48 hours ofonset of symptoms

High fever

Severeaches

Chest pains

Headache

Chills

Severefatigue

Dry cough

COLDColds are caused bya different virus;symptoms are lesssevere— and theycome onmoregradually than flu

NOTE: H1N1 virusalso causes somegastrointestinaldistress

A sore throat, but nostuffy nose, maymeanit’s a streptococcalbacterial infection—antibiotics can help

Virus enters viamouthandmultiplies in smallintestine; symptoms canappear in a few hours,but usually take a day;food poisoningtypically is abacterial infection,such as E. coli

STREP THROAT

STOMACH FLU

Vomiting

Diarrhea

Headache

Fatigue

Mild sorethroat

Stuffy noseSneezing

Hacking cough

Mild fatigue

Pus on tonsils

Very sorethroat

High fever

Source: U.S.Centers forDisease Controland Prevention

WHATDOYOUHAVE?Symptoms toconsiderwhenmak-ingyourownpreliminarydiagnosis:

Illustrations byChrisWare /MCT

A sound immune system makes it easier to fightinfections during the current flu season:

OUTDOOR EXERCISEHiking, running orNordic walking*stimulates immunesystem, bloodcirculation, lungs andimproves mentalbalance* Walking with poles

MORE LIGHT Enjoydaylight as long aspossible; light affectsbrain, immune systemand hormones such asendorphins

RELAX Stressdamages theimmune system;relax by reading,listening to music

SLEEP During fall andwinter the body needsmore energy; a goodnight’s sleepregenerates theimmune system

FOOD Lots of fruit,vegetables; low-fatnutrition with lots ofvitamins; low alcoholintake

FLUID Supportmetabolism andimmune systemby drinking lots ofwater or herbal tea;mucous membranes inmouth and nose stayhumid and don’t dryout

WELLNESS Take awarm bath; addthyme oil to help therespiratory tract;don’t bathe longerthan 15 minutes

SHOWER Switchbetween warm and coldshowers in themorning; this improvescirculation and nervoussystem

Source: Reuters, Stern,health magazines

SAUNA Use a sauna every otherweek; shift between cold andwarm temperatures helps immunesystem fight infections

HOWTOSTRENGTHENYOUR

IMMUNESYSTEM


APPLESAUCEBREAKFASTPARFAIT

Packedwith energizing protein and fiber, thisbreakfast is a great way to get your day started.Makes four servings (about 1 1/2 cups each)

1apple, coredandchopped1/2 cup redgrapes, cut inhalf2 cups chunkycinnamonorplain applesauce2 cupsgranola1 cupvanillaGreek-style yogurt1/4 cupchoppedwalnuts, toasted

Select four largewine glasses or servingbowls for parfaits. Combine the apple andgrapes in a small bowl.

Layer 1/4 cup applesauce, 1/4 granola and2 tablespoons yogurt in each serving glass.Add fresh fruit, about 1/3 cupper serving.Repeat layers of applesauce, granola andyo-gurt. Sprinkle each servingwith 1 table-spoon toastedwalnuts.

Parfaits canbemade four hours ahead.

CINNAMONANDHONEYAPPLEDIP

Prep this in less than fiveminutes, and servewithapple slices dustedwith cinnamon or grahamcrackers for a kid-friendly, after-school snack.Makes: 2 cups

1 (8 ounce) packagecreamcheese, softened3 tablespoonshoney1 teaspoongroundcinnamon1 teaspoon freshly

gratedginger

In amediummixer bowl, place all dip in-gredients.

Onhigh speed,mix dip until smooth andcreamy (60 to 90 seconds).

APPLE-CRANGRANOLABARS

Full of healthy ingredients like oats, walnuts andapples, these barsmake a nice on-the-go breakfast,midday boost or pre-soccer-practice nosh.Makes:16 bars

Nonstick cooking spray1 1/4 cupscoarsely choppeddriedapples1/4 to 1/3 cupapple juiceor cider1/3 cupdried cranberries, coarsely chopped2cupsquick-cookingoats1 cupslightly choppedwalnuts1/2 cup toastedwheat germ1/3cupsteel-groundoats1/2 cupagavenectar (or corn syrup)1/4 cuppacked light brownsugar2 tablespoons canolaoil1 teaspoonvanilla extract1/4 teaspoonsalt1/8 teaspoonbaking soda

Provided by retailmenot.comApple-CranGranolaBars

APPLES(thequintessential fall fruit)

ARE INABUNDANCEBYANDREAPYROS RETAILMENOT.COM

It’s autumn!Theweather is cooling and the leaves are drop-ping from trees. It’s also peak apple season.According to theU.S.AppleAssociation, a national trade or-

ganization representing the apple industry, theUnited Statesproduces 20.3 billion apples each year.That’s enough to goback and forth to themoon twice, or

aroundEarth 40 times.To celebrate this tasty andhealthful fruit, here are four deli-

cious recipe ideas. Stock upon all sorts of apples (there aremore than 2,500 varieties grown in theUnited States) and enjoy!

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Preheat oven to 300degrees. Line the in-side of a 9-inch square bakingpanor dishwith heavy foil, extending foil over edges ofpan.Generously coat foilwith cookingspray. Set pan aside.

Combine apples, juice and cranberries insmall saucepan. Bring to a boil; reduce heat.Simmer, uncovered, overmedium-lowheatabout fourminutes or until juice has evapo-rated and fruit is softened. Remove fromheat; set aside.

Place quick-cooking oats,walnuts,wheatgermand steel-cut oats in a single layer in alarge, shallowbakingpan. Bake in preheatedoven about 15minutes or until lightlybrowned, stirring oncehalfway throughbaking. Remove fromoven; cool slightly.

Meanwhile, stir together agavenectar,brown sugar andoil inmediumsaucepan.Bring to a boil; reduce heat.Gently simmerovermediumheat for oneminute. Removefromheat. Stir in vanilla.

Immediately stir in salt andbaking sodauntilmixture just begins to foam.Then stirin oatmixture until evenly coated.Then stirin the applemixture.Transfer to the pre-paredbakingpan. Pressmixture down firm-lywith the back of a spatula ormetal spoonlightly sprayedwith nonstick coating.

Bake about 20minutes or until top begins

to lightly brown.Cool completely in bakingpan.Use foil to lift granola out of pan.Cutinto bars; remove from foil. Store in a singlelayer in a tightly covered container at roomtemperature for up to three days.

(The above recipes are providedby theU.S.AppleAssociation.)

APPLEBROWNBETTY

Makes eight to 10 servings

MadgeBaird, author of “101Things toDoWithApples” ($8.99 at Books-A-Million),loves cookingwith apples because they’readaptable. “While crunchy sweet in salads,apples are a superbnutritional and flavoraddition to soups, casseroles andmeat dish-es,” Baird said. “The apple is sort of like thepotato in that it adopts or absorbs the fla-vors of other ingredients in a cookeddish.Apples release their touchof sweetness insavorydishes, giving themabitmore appeal(nopun intended), especially to kids.”

Although apple pie is the quintessentialapple dessert, anAppleBrownBetty is easi-er tomake (no crust!) and a good recipe totacklewith kids.Here’s Baird’s take on theclassic:

8 cupschoppedapples, several varietiesmixed1cupsugar, divided1 teaspoonnutmeg3/4of a loaf ofwheatbread (tomakeabout 5cupscrumbs)

1 1/2 teaspoons cinnamon1/2 cup (1 stick) butter ormargarine,melted1/2pintwhipping cream1 tablespoonconfectioners’ sugar1/2 teaspoonvanilla extractNutmeg, for garnish

Preheat oven to 400degrees. Prepare a 9-by-13-inchbakingdishwith nonstick spray.

Toss appleswith 3/4 cup sugar andnut-meg in a large bowl.

In a foodprocessor, process bread tocrumbswith remaining sugar and cinna-mon.Addbutter and continueprocessinguntil all crumbs aremoistened. Place a layerof breadcrumbs in the bakingdish. Spreadapples over crumbs, and topwithmorebreadcrumbs.

Cover looselywith foil andbake 25min-utes. Lower heat to 350degrees and contin-ue baking another 20minutes. Remove foilto brown top, about five to 10minutes. Servewithwhipped cream flavoredwith confec-tioners’ sugar andvanilla extract. Sprinklevery lightlywith nutmeg.

(AppleBrownBetty, from“101ThingstoDoWithApples” byMadgeBaird.Reprinted bypermissionofGibbs SmithPublisher.)

Andrea Pyros writes forhttp://theinsider.retailmenot.com— the onlinemagazine of RetailMeNot, the largest onlinecoupon site in theUnited States. © 2012,www.RetailMeNot.com. Distributed byMCTInformation Services.

Provided by retailmenot.comAppleBrownBetty


BYANGELAKWANFITBIE.COM

Finding time to climb the Stair-Master canpose a challengewhenyou’re busy climbing the corporateladder. But all those late nights atthe office can lead to fatty takeoutdinners and gymshoes that neverget laced—adoublewhammy foryourwaistline.Whether yourschedulemirrorsGeorgeClooney’s in “Up in theAir” oryour job just stresses youout,we’ve got the perfect exercise planfor you.

IF YOUARESTUCK INAHOTELROOM

All youneed is a chair or benchto complete thisworkout designedbyMichael Bronco, a personaltrainer andowner of Bronco’sGym inMadison,N.J., that targetsallmajormuscle groups.The se-quence of exercises helps get theblood flowing throughout yourwhole body, increasing your heartrate, so you also get somecardiobenefit, Bronco says.

Bronco’s 15-Minute Full-BodyWorkout:

Reps:8 to 10, Sets: 2 or 3Restoneminutebetweensets:de-

cline pushups, step-ups (eight-to-10 per foot), benchdips, hip raiseswith foot onbench (make thismove easier byplacing both feeton the bench).

Trainer’s tip:Asyouprogress, de-crease the amount of timeneededfor recovery.

IFYOUNEEDALITTLEZEN INYOURLIFE

If you’re torn betweenyoga andspinning class—but don’t havetime for either—here is thework-out for you.This routine combinesmoves that tout the calmingpowerof yoga andprovides heart-pound-ing cardio benefits. Better yet, youcando theworkout at homewith-

out any equipment.StrengthPunch:Standwith your

feetwider thanhip-width apart,knees slightly bent, andbring yourfists up, palms facing eachother.Rotate your hips to the left and ex-tendyour right armso it’s in linewith your shoulder, palm facingthe floor. Return to start, repeat onthe opposite side and continue al-ternating.

WillpowerSquat:Standwith yourfeetwider than shoulder-widthapart and toes turnedout, then sitback into a squat position.Keepingyour back straight and core en-gaged, bring your forearms infront of your chest, elbowsout andhands in fists, and lean your torsoslightly forward.Hold this posi-tion and roll your arms as quicklyas you can away fromyour body.

WillingnessKickandRow:Standonyour left leg, extendyour rightleg out to the side, and raise yourarms.Kick your buttwith yourright heel,while rowing your fiststo the sides of your torso. Returnto start, then repeat on the otherleg. Continue alternating.

PowerSideLunge:Step to yourright, toes forward, and lower intoa side lunge, placing both hands onyour thigh. Pushoff your right footto bring it to your left knee andbendyour elbows to link your fin-gers in front of your chest. Returnto start, then repeat on the otherside.Continue alternating.

IF YOUGETAKICKOUTOFCARDIO

Hopon a spinning bike or an in-door bike trainer and get ready tofeel the burn.This cycling routinehelps you improve your speed andstrength as it burns a tonof calo-ries in a short amount of time.

Warmup for fiveminutes. Pedallightly and loosenyourmuscles.Sprint for 30 seconds; recover foroneminute. Repeat the sprint andrecovery twomore times. For the

next 10minutes, alternate everyminute between90 rpmand60rpm.Whenyou switch from90rpm to 60 rpm, increase the biketension so your heart rate stays thesame.Don’t grindwhengoing 60rpm. Pedaling should remainsmooth.Cool down.

IF YOULIKE LIFTINGWEIGHTSGrab apair of dumbbells and

strengthen allmajormuscles inthe time it takes to complete yourmorning coffee run. “Dumbbellcomplexes that target largemusclegroups can stimulatemoremusclefibers and speedup fat loss,” saidPatrick Striet, CSCS, owner ofForce Fitness andPerformance inCincinnati.

Do this:Perform the circuit fourtimes. For the first circuit, do 12reps of each exercise. Then do 10reps for the second, 8 for the third,and 6 for the fourth. Rest onlyafter each circuit; selectweightand rest time by your experiencelevel.

Experience:BeginnerDumbbellweight: 20-30

poundsRest: 60-90 secondsExperience: IntermediateDumbbellweight: 30-40

poundsRest: 45-60 secondsExperience:AdvancedDumbbellweight: 40-50

poundsRest: 30-45 seconds

WANTTOBLAST FAT FAST?Boosting yourworkout intensi-

tywith a steeper incline or fasterspeed canhelp you get 30minutesof burn in half the time.You couldtorchup to 180 calories in 15min-utes!These challengingworkoutswill firm that flab in no time.

IF YOULOVETORUNLearnhow tomake fitness a pri-

ority evenonyour busiest day.Whether youwant to improveyour race time, build endurance orstrengthenyourwhole body, you’llfind eachof these runswill helpachieve a different goal.

Formore tips and tricks, visitFitbie.com

Bestworkouts forworkaholics

ERICSEALS/Detroit Free PressToobusy toworkout?Grabapairofdumbbellsandstrengthenallmajormuscles in the time it takes tocompleteyourmorningcoffee run.

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PURPLESTRIDETAKESONCANCERPHOTOSBYCHARLIELITCHFIELD For the Idaho Statesman

About300peopletookpart intheannual5kinSeptember inBoise.The

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BYMICHAELFELBERBAUMTHEASSOCIATED PRESS

Manyof us know firsthand that losingweight and stayingfit can be tough.

Forme, I started a journey a little over a year ago to get inbetter shape beforemy 30th birthday.While diet and exer-cisewere the ultimate keys tomy success, technologyplayed an important role in keepingmeaccountable, track-ingmyprogress andmakingmyworkoutsmore effective.

Now that I’ve reached someofmy fitness goals, I’d like toshare the tools I used.Thesewill bemore important tomethan ever as I try tomaintainmyweight loss and improvemy strength and endurance. (Cue the “Rocky” theme song.)

ACCOUNTABILITYDiet and exercise are themost important parts of losing

weight or staying in shape.Technologyhelpedmekeep tabsonwhat Iwas eating andhowmany calories Iwas burning.

I usedMyFitnessPal, a free service that lets youmaintaina digital diary of your food choices, cardiowork andstrength training.

The service is very simple to use. Because you canup-date entries using a phone appor awebsite, youhave al-most no excuse not to enter the informationnomatterwhere you are.Apps are available for the iPhone, the iPadandAndroid, BlackBerry andWindowsPhonedevices.

When first using the program, you’re prompted for suchinformation asweight, height, age and activity level.That’sused to create a plan for howmany calories you should eatandwhat percentage should come fromprotein, fat or car-bohydrates. You can also set your ownparameters.

You then enterwhat you’re eating (anddrinking) forbreakfast, lunch anddinner, aswell as snacks, throughoutthe day, and the app records the calories, fat, protein, carbsandvitamins.MyFitnessPal has an extensive list of freshandpackaged foods to choose from.Choose an apple or acanofCampbell’s soup, andMyFitnessPalwill add thenu-tritional information to your count. Thedatabase also in-cludes popular recipes found inmagazines, so youdon’thave to enter the ingredients individually.

You can evenuse your phone’s camera to take a pictureof a barcode andhave the app lookup thenutritional infor-mation for you.

But food is half the battle.MyFitnessPal also lets you en-ter yourworkouts and strength training. Just as youdowithfood, you simply select the activity, such as cleaning,walk-ing the dog, taking a spinning class or, forme, playing icehockey. Basedonyour personal health information, theservice calculates the number of calories burned.While thenumbers are only estimates, theyprovide a pretty solidguideline.

Once you’re done entering your information, you canlook at charts, graphs and lists of your diet and exercise toget a better viewof your dayorweek.

The appwill project yourweight in fiveweeks and tellyouwhether you’re eating too fewor toomany calories onany givenday.You can even connectwith friends and rela-tiveswho also are using the service to help keepyou evenmore accountable.

PROGRESSWhile recordingmy foodandexercise choicesbecame

part ofmy routine, trackingmyprogresshelpedmotivatemeto stayon track. For this, I enlisted theuseof theWithings

WiFiBodyScale ($159.99).This is noordinary scale. It notonlymeasures yourweight, body fat, leanmuscle andBodyMass Index, but it also connects to the Internet soyoucankeep trackof yourmeasurements through itswebsite or aniPhoneapp (iPadandAndroidversions are coming soon).

You can see howyou compare to your personal goals andrecommendedhealth zones.You canhave the scale auto-matically share your datawith other online health coachingprograms, or post results to a blog, FacebookorTwitter.There are no subscription fees.

Anewversionof the scalewill be able to connect directlyto your phone viaBluetooth. For thosewith iPhones oriPads, there also is a companionbloodpressuremonitorthat hooks directly to your device and lets you knowhowyour rates comparewith normal ranges.

EFFECTIVEWORKOUTSLogging howmany calories youburnedduring any activ-

ity canbe a constant guessing game.Manygym-goers relyon general numbers that the treadmill, bicycles or ellipticalmachines provide, but those aren’t always accurate.

There are several options to help track your daily exer-cise routines.After trying a fewdifferentwearablemoni-tors, including theNike+ FuelBand, I found themost helpfultoolwas a heart ratemonitor. Basicmonitors in the $100price range can encourage people to get active,while op-tions costingmore than $400 are availablewith accessoriesthat canmeasure how far you’re running or how fast you’recycling. I tested aPolarRCX5 ($349.95 for a basic set,withaccessories forGPS and cycling available).

After enteringmyheight,weight and age, I strapped theelastic band aroundmychest and clipped in the heart rate

monitor that transmits datawirelessly to a unit onmywrist.After you choose a sport for thatworkout, such as run-

ning, cycling or swimming, thePolar times yourworkoutand tracks your calories burnedbasedonyour heart rate. Italso estimateswhat percentage of the burned calories camefrom fat. I found thatmoderate activities seem toburnmorefat, but fewer calories,while higher-intensityworkoutsburnmore calories, but less fat.

Someof themachines atmygympickedup the informa-tion frommymonitor anddisplayedmyheart rate.When Iwas running outside or playing ice hockey, the heart ratemonitor also gavemeabetter idea of howmany calories Iwas burning (more than 1,000 calories in onehockey game).

Whenyou’re donewith aworkout, all of the exercise in-formation you record canbe transferred throughyour com-puter toPolar’s personal trainingwebsite,where it’s ana-lyzed and tracked.

EXTRASLet’s face it: Going to the gymcanget kindof boring. But

listening tomusic, orwatchingmovies andTVshowsonyourmobile devices, canhelp keepyoumotivatedwhileworking out at the gym, joggingwith the dogor gettingpumpedup for a hockey game.Andeven then, it’s impor-tant to have the right equipment.

Forme, thePowerBeatsbyDre ($149.95) stood the sweattest andstill providedgreat soundand theoption toanswerphonecalls andcontrol volume fromtheearphones. In thelocker room, Ipairedmy iPhone to the Jawbone Jambox($199.99) to streammusicviaBluetoothbeforeandafter icehockeygames.This season’spostgamesong? “ClosingTime”bySemisonic, asourgames typically endaftermidnight.

Technology can helpwith fitness goals

MICHAELFELBERBAUM/ TheAssociated PressTheWithingsWiFiBodyScale (in thebackground)andthe redPolarRCX5heartmonitor

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BYKATIEHUMPHREY(MINNEAPOLIS) STAR TRIBUNE

Step away from the cookies.Too tough?Step away fromFacebook first.Thatmightmake it easier, according to a recent

studyby twomarketing professorswho found thatjust fiveminutes spent browsing the social net-working site lowers self-control.

“Whenpeople use Facebook, they feel happierabout themselves,” saidAndrewStephen, a profes-sor at theUniversity of Pittsburghwhoco-authoredthe study. “Peoplewho feel better about themselvesare less likely to self-regulate. They almost givethemselves a free pass to indulge in something.”

Themomentary boost in self-esteem, and subse-quent relaxing of self-control,was strongest amongthosewho focusedon close friendswhile perusingthe social network.

But people of all ages participating in the fivestudies comprising the researchproved equallylikely to lose control.

Facebookviewersweremore likely to choose a

chocolate chip cookie over a presumably healthiergranola bar snack and gaveupmore quicklywhenpresentedwith difficultmathproblems.Thosewhoreported spendingmore timeonFacebook in theirdaily routineswere alsomore likely to be over-weight andhave lower credit scores.

Stephen said they suspect it is the repeated smallindulgences that led to Facebookusers’weight andfinancialwoes.

“Wehave to be careful about using socialmediain the sense that it canmomentarily affect us psy-chologically,” he said.

Fromamarketing perspective, the studymaybea step toward learningwhat type of advertising ismost enticing on socialmedia sites—say, luxurygoods over toilet paper.

But he said the research could also beuseful inpeople’s daily lives, especially if they’re trying toavoid temptation.

“If (you’re) about to gohomeand (you)want togo to the gym, don’t spend timeonFacebookwhileyou’re onyourway,” he said. “Youmaydecide notto go.”

Browsing Facebookaffects your self-control

MCT illustration


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TheHarrisonClassicKid’sRun,presentedbytheTreasureValleyYMCA,drewabout1,000kidsinOctoberfortheannual1-milerunuphistoricHarrisonBoulevardinBoise.Seemoreeventphotosat

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BYHOWARDJ.BENNETTSPECIAL TO THEWASHINGTON POST

A9-year-old girl arrived atmypediatricpractice recently complaining of a stom-achache.Over the past 12months, she hadcome innumerous timeswith abdominaldistress. Sometimes the painwas associatedwith a sore throat— inwhich case I had tomake sure itwas not causedby a strepthroat—at other timeswith diarrhea due toa viral infection. But this time, aswas oftenthe case, therewas nothing in themedicalhistory or evenmedical tests that suggestedwhyher stomachhurt. Everythingwas nor-mal.

Thenwe looked at a diary hermotherhadbeen keeping atmy request to track herdaughter’s eating andbathroomhabits, andto see if therewas anypsychological link tothe pain. It quickly becameclear that thegirl’s recurrent stomachacheswere relatedto stress fromschool.Once the girl under-stood the connection andwas able to talkabout the stress, her pain subsided consid-erably, and I have seenher less often.

THEPROBLEMStomachaches account for numerous vis-

its to pediatricians’ offices. Parents oftenworry that a kidney infection or appendici-tis is responsible for the pain.Although seri-ous disorders can cause abdominal pain,stomachaches in kids are usually due tosomething lessworrisome, such as food is-sues, constipation or stress, especially at thestart of the school year.

Abdominal pain canbebroadly dividedinto two types.Acute pain has beenpresentfor less than aweek. It can comeon sudden-ly or canbuild slowly over the course of aday. Pediatricians see childrenwith thistype of pain every day.Theproblem is oftencausedby a simple viral infection, the“stomach flu” or even strep throat. Recur-rent pain, on the other hand, has beenpres-ent off andon forweeks,months or years.Ten to 15 percent of school-aged childrenwill seekmedical care for recurrent abdom-inal pain.

Most cases of recurrent abdominal painare causedby stress, constipation or lactose

intolerance, inwhich a person’s digestivesystemcannot process a sugar found indairy products.Diets that include lots offoodswith high-fructose corn syrupbothersome. Somedrugs, such as the anti-inflam-matorymedication ibuprofen, can cause ab-dominal pain, though it occurs less often inchildren than adults.More serious causes ofrecurrent abdominal pain, such as celiacdisease, ulcerative colitis andCrohn’s dis-ease, are less common in a general pediatricsetting.

MAKINGADIAGNOSISWhendoctors see childrenwith recur-

rent pain, they startwith a detailedmedicalhistory because that often suggests a diag-nosis. For example, it is important for par-ents to check the frequency and consistencyof a child’s bowelmovements becauseadults are usually unaware ofwhat goes onin the bathroomafter their children are toi-let trained.

Pain that occursmore oftenduring theweek thanonweekends or holidays is likelyto have a stress component.However,week-ends are not necessarily stress-free. Chil-drenmay still have to dealwith sports, reli-gious school or family issues such asparental separation or divorce.

Symptoms that increase the chances thata serious problemcould be causing the paininclude recurrent vomiting, diarrhea orweight loss; pain thatwakes a child up fromsleep; andpain that is not located in themiddle of the abdomen—that is, aroundthe belly button. In these cases, a doctorwilloften order blood, urine and stool tests aswell as an abdominalX-ray and sonogram.Ifmore follow-up is needed, the childmaybe referred to a specialist.

Butmost of the time, the stomachachesthat bring a child into a doctor’s office canbehandledwith a fewchanges to diet orroutine.

LACTOSE INTOLERANCELactose is the sugar found inmilk, cheese,

yogurt andother dairy products. Lactase,the chemical that is needed to breakdownlactose andmake it digestible, ismade in the

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upper part of the small intestine, but somepeople don’tmake it. For them, any lactosethey eat or drink passes undigested into thelarge intestine.There, bacteria consume itand release byproducts that canmake aper-son feel sick. Symptomsof lactose intoler-ance includenausea, stomachache, belch-ing, loose bowelmovements and excessivegas.

Lactose intolerance is not an all-or-noth-ing phenomenon. Somepeople canhandlesmall amounts of lactose.With otherpeople, any amount of lactosewillmakethemsick.

Thebestway to treat lactose intoleranceis to avoidmilk sugar.Most people do thisbydrinking lactose-freemilk,which is avail-able inmost grocery stores. Lactase supple-ments can also be takenbefore ingestingmilk products. Another option is to replacemilk, ice creamandother productswithsubstitutesmadeonly fromnon-milksources such as soy, rice or almonds.

CONSTIPATIONI have been apediatrician formore than

25 years, and three things continue to sur-priseme. First, large numbers of people suf-fer fromconstipation.According toBennyKerzner, emeritus chief of pediatric gas-troenterology atChildren’sNationalMed-icalCenter, 25 percent of referrals to spe-cialists like himare for constipation. Sec-ond,most people donot realize that consti-pation is a commoncause of abdominalpain.Third, constipationmanifests itself inunsuspectedways.

Peoplewith constipationmaypass large,hard bowelmovements once or twice aweekor lots of small “rabbit pellets” everyday. Somepeople experience constipationregularlywhile others have it once in awhile. Somepeoplewith constipationhaveno symptomsother thanhaving toworkhardwhen they go to the bathroom.Othersmay feel bloated or have a stomachache fordays before they go.Constipation can comeongradually or so suddenly a personmaydouble over in pain. It is not uncommon forparents to rush their child to an emergencyroombecause they thought the abdominalpainwas due to appendicitis.

Very fewmedical conditions cause con-stipation in children.Most of the time, it oc-curs because of dietary factors or insuffi-cientwater intake, or because the problemruns in the family.

Foods that cause constipation includemilk products andprocessed grains (whitebread, pasta, rice). Somepeople haveprob-lems if they eat apples or bananas. (Manynutrition experts say only unripe bananasare the problem.)

For stomachaches causedby constipa-tion, opt for foods that are high in fiber,drink plenty of liquids, get lots of exercise(which gets thingsmoving through the largeintestine) anddon’t delay going to the bath-roomwhen theneed strikes.

There are also a number ofmedicationsthat canhelp if diet changes don’t. Parentsshould talk to their doctor before using anymedication.

STRESSEveryonehas to dealwith stress. Fortu-

nately, people and animals are equippedwith the tools theyneed to fight or runaway, depending onwhich strategy seemsmost likely to succeed.This is called thefight-or-flight response.This response doesnot just kick inwhen someextremelystressful situation is imminent.

Theday-to-day stress that people dealwith—worrying about bills,worryingabout interactingwith peers in school—can trigger a variation of this response. It isless intense, but it lasts longer.And the samebiological reactions thatwould give a per-son extra strength in dangerous situationscanproduce symptomswhen facing ordi-nary stress: rapid heart rate; feeling tense,nervous or queasy; getting a stomachache;andhaving sweaty palms.

Agoodway to explain this phenomenonto children is to ask them if theyhave evergotten butterflies in their stomachbefore asoccer gameorwhen theyhad to speak infront of their classmates.

Stress causes abdominal painwhen thenerves in a person’s intestinal tract overre-act to the normal process of digesting foodandpushingwaste out of the body.Twoad-ditional facts are important regardingstress-induced abdominal pain. First, the sit-uation that causes the stress does not alwaysoccurwhen theperson is havingpain. Sec-ond, even though stress is the trigger, thepain is very real.

Dealingwith stress-inducedabdominalpain is trickier thanmanaging constipationor lactose intolerance. In general, eating ahealthful diet is important, and in somepeo-ple, taking probiotics canhelp reducepain.These other steps canhelp:

ÆLearn somedeepbreathing techniques,whichhave been shown tohelp people calmdown.There areCDs specifically for chil-dren that canhelpwalk you through theprocess of breathing and then relaxing yourbody.Manyyoga classes also providebreathing training for older children.

ÆTry to figure outwhere the stress iscoming fromby talking to your child aboutschool, friends, home, etc. Talk to your pedi-atrician to get guidance onhow to addressthe problem.

ÆConsultmental health professionals ifstress-induced stomachaches donot re-spond to suggestions fromyour pediatri-cian.

Howard Bennett is a pediatrician inWashington,author of “MaxArcher, Kid Detective: The Case ofthe Recurring Stomachaches” and a regularcontributor to KidsPost. HisWeb site,www.howardjbennett.com, includes a blog oncommon pediatric problems.


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