living healthy -- may 2010

HealthyLivingIdaho Statesman’s

saturDaY, MaY 8, 2010

TIPS for talking to your dentistWhat to know before you get the bill

Meet RunneReric fitzpatrick

Healthy living is a way of life for this Boise High star athlete C’mon, get happy

‘Biggest Loser’ finalist Julie Hadden

Shaking a finger at salt

How to get fit at home

+

Health classes offered at Treasure Valley hospitals

THE EYES HAVE ITSeeing double in the

digital age?Look ouT

� LIVIng HEALTHY • saturday, may 8, 2010 Idaho statesman • Idahostatesman.com

L i v i n g H e a L t H y i s s u e n o . 3 2 0 1 0

FeatuRes

taLk oveR tHe biLL beFoRe dentaL tReatMent Barely half of us have dental insurance. Here are some tips to get the care you need without breaking the bank. Plus, a list of some of the classes offered at local hospitals.

gyM bodies FoR HoMebodies Get fit in your family room with these in-home workout tools

go easy on tHe eyes More than meets the eye, handheld devices may pose a threat to your vision

sMiLe Like you Mean it Maybe money can’t buy happiness, but a little time and effort can turn that frown upside-down

(not so) Fat CHanCe ‘Biggest Loser’ finalist Julie Hadden discusses what it takes to beat obesity

WitH a gRain oF saLt — but Just one How much sodium is too much? Not much at all

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Meet our local health reporterColleen LaMay has worked at the Idaho Statesman for more than 20 years, with some brief time off to be a stay-at-home mother of three. She has worked as a copy editor and written about crime, government, schools and virtually every other subject at one time or another. Colleen’s first love is writing about health care — the politics, the money, the people. She finds few subjects as compelling, as it’s one that touches the lives of all of us. Colleen is a graduate of Boise State University.

on tHe CoveR Boise High senior Eric Fitzpatrick,

a three-time 5A state cross-country champion, makes sure he fuels his

body with healthy foods. Read more about Fitzpatrick

starting on page 8.

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

Photo above and cover photo by Chris Butler

Idahostatesman.com • Idaho statesman saturday, may 8, 2010 • LIVIng HEALTHY �

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Dr. Kooyman of Signature Dental understands that visiting the dentist can be expensive. That is why he approach-es each patient as a unique individual, from both a medical and financial standpoint. “The key is to build a strong relationship with each patient that involves a lot of honest communi-cation”, says Dr. Kooyman.

“With open communication we can build a plan to prioritize what needs to be done in order to get you a healthy mouth. With that plan in mind we can take care of urgent items first, and put off less urgent items until your budget permits. We are flexible in building a payment plan that works for you – whether or not you have insurance.” says Dr. Kooyman.The root of Dr. Kooyman’s philosophy to dental care is PREVENTION. “An ounce of prevention is worth its weight in gold and can help you avoid a big

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It’s not just about teeth – IT’S ABOUT PEOPLE

by CoLLeen LaMay [email protected] © 2010 idaho statesman

It pays to shop around for dental care if you are among the thousands of Treasure

Valley residents who lack dental insurance or are trying to stretch benefits.

In Idaho, just 51 percent of employers offer coverage, according to a study by the Idaho Department of Labor. If you don’t have coverage, or if your coverage doesn’t go as far as it used to, your pocket-book may take a hit.

Take Boisean Lance Anderson and his teenage son, who had recently lost his health coverage.

For them, taking time to get a second opinion from a mostly cash-only dentist paid handsomely.

“The bottom line was I paid for ... one cavi-ty getting fixed, and it cost me $107, not the $1,218 (the first dentist) was ready to charge.”

Anderson’s case illustrates a trend in dental care, said Quinn Dufurrena, executive director of the Idaho State Dental Association. Just as in other health care fields, it is getting more expensive, partly because some dentists are emerging from training $250,000 or more in debt, he said.

About 80 percent of the complaints Dufurrena gets are about the business side of dentistry, he said.

“In many instances, it is financial matters that cause the breakdown in a dentist-patient relationship,” Dufurrena said.

The answer is to talk about treatment, alter-natives, prices and payment policies up front, Dufurrena said.

Patients who have coverage may not realize its limitations until they have to use it, so den-tists should provide patients with information on what their insurance will and won’t cover, he said.

A small but growing number of dentists are choosing not to deal with insurance compa-nies, Dufurrena said. How many is uncertain. The policy cuts down on paperwork and the cost of doing business. That, in turn, means patients pay less.

Sometimes, second opinions yield less-expensive options, and sometimes they don’t. Some dental conditions are obvious, and sec-ond, third or fourth opinions would turn up the same results, Dufurrena said.

But some dental work is a judgment call. For example, dentists may differ over whether small cavities need to be filled, Dufurrena said.

The first dentist to whom Anderson took his son examined the teen and took X-rays, at


avoid ‘sticker shock’ at the dentistbarely half of idahoans have a chance to buy dental insurance through their jobs.

taLk it oveR WitH youR dentistPatients can help by asking the right questions

n What is my diagnosis?

n What are my alternatives to the proposed treatment?

n What are the estimated costs of those alternatives?

n What will my dental benefit cover?

For dentists:n Inform patients of the tests required

in making a diagnosis. they should also be informed of alternatives to tests and the possible consequences of not having the tests completed.

n Provide patients with enough “reasonable” information concerning the proposed treatment and the nature of the procedure so that the patient is informed.

n Dentists need to discuss with their patients alternatives to the proposed treatment and also the risks and consequences of the alternative treatment.

n tell patients about the option of doing nothing. there is always the option of doing nothing, and the den-tist should inform the patient of the consequences of this option.

Source: Quinn Dufurrena, executive director of the

Idaho State Dental Association

dentaL� continues�on�page 6

Lance Anderson


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a cost of $207, and then handed Anderson an estimate for $1,218 to fill seven cavities, said Anderson, who had paperwork to back up his tale.

Until recently, paying for dental visits was no big problem for Anderson because his son had dental coverage. But the coverage stopped because of family circumstances, and the search for another opinion became more pressing.

That second opinion came from Rodney Brady, a no-frills dentist at Basic Dental in Meridian.

Brady said he sometimes has a different treatment phi-losophy than other dentists. He says he is more conserva-tive, and some dentists are more aggressive.

Brady’s Basic Dental prac-tice is the definition of basic.

There are no flat-screen TVs on the ceilings in exam rooms, and the work is no-frills — very

little cosmetic dentistry, for example. Most patients lack dental insurance. “Our patients just want to get their teeth fixed so they can eat,” Brady said.

Brady has been operating his practice this way for about five years, since he returned from a mission providing dental care on the South Pacific island of Tonga. There are people in Ada County who need dental care as much as the Tongans, he said.

The bottom line is that patients need to find a dentist who matches their own treat-ment philosophy.

“You need to find a dentist that you trust and one that will take the time to show you the X-rays,” Dufurrena said.

Editor’s note: This story updates one that appeared in the Idaho Statesman’s “Idaho Health” magazine, which had limited circulation in the Treasure Valley. To read more stories about healthy living from that issue, visit IdahoStatesman.com/health.


Why teeth decayDecay, or a cavity, begins when the tooth’s hard protective enamel is eaten away by acid made by bacteria in the mouth.

Brush often! The longer plaque is on tooth, the more harm it can do

After sugar consumption has stopped, saliva can wash away acid

Tooth can demineralize and mineralize several timesa day

Cavity occurs if demineralization is more dominant than mineralization

Minerals in tooth enamel are eaten away by acids; process called demineralization

Acids form when bacteria in mouth feed on sugars in the foods we eat

A tooth can fight back Enamel can remineralize; if tooth is free of acid, it can absorb lost minerals, repair damage

Plaque

Tooth

Dental plaque: Bacteria, food debris that stick to teeth at gum line; hold acid next to tooth enamel

Cavity formation can take months, years

When a tooth decays

Tooth decay facts

Demineral-ization

Source:Malmo University (Sweden) Schoolof Odontology, British Nutrition Foundation, animated-teeth.comMCT graphic

dentaL�� continued�from�page 4

Dr. Rodney Brady


Bois

e

Dr. Eric Barney, DDS13219 W. Persimmon Ln. • (208) 373-0018

www.BrookDaleDental.com

Dr. Troy Clovis, DMD & Dr. Sarah Hunt, DMD4552 N. Cloverdale Rd. • (208) 376-2726

Dr. Steven Crump, DMD900 N. Liberty, Ste. 2 • (208) 376-7413

www.BoiseFamilyDentalCare.com

Dr. John Hisel, DDS & Dr. Eric Holdal, DDS10162 W. Fairview Ave. • (208) 375-0192

www.ParamountFamilyDental.com

Dr. Timothy J. Huff, DDS3157 S. Bown Way, Ste. 200 • (208) 342-8000

www.CenterForContemporaryDentistry.com

Dr. Michael Peterson, DDS & Dr. Eric Ballou, DDS5355 W. State St. • (208) 853-4687

Dr. Vincent Rigby, DDS9733 Ustick Rd. • (208) 375-8720

www.UstickDental.com

Dr. Jeffrey Tuller, DDS, FICD1201 Five Mile Rd. • (208) 322-5655

Dr. Scott A. Wright, DDS12349 W. McMillan Rd. • (208) 322-1112

Dr. Duston F. Connaughton, DDS & Dr. Jill Shelton Wagers, DMD7235 W. Emerald • (208) 376-7740

www.EmeraldDentalBoise.com

Dr. John Staley, DDS1029 E. Park, Ste. 100 • (208) 344-9054

www.StaleyDental.com

Dr. Doug Croft, DDS927 N. Linder • (208) 922-4149

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8 LIVIng HEALTHY • saturday, may 8, 2010 Idaho statesman • Idahostatesman.com

by CoLLeen LaMay [email protected] © 2010 idaho statesman

Eric Fitzpatrick has been running since elementary school and at 18 is faster

than 95 percent of the competition nation-wide.

The Boise High School senior can run a mile in 4 minutes and 16 seconds, while most people who run for exercise are happy with a 10-minute mile. “There are probably kids who are faster, but there are not a lot of them,” said Fitzpatrick’s coach, Dave Mills, at Boise High School.

Fitzpatrick ran his way into a track scholar-ship next fall at Oklahoma State University in Stillwater. “They have a strong reputation, and their coach is very well respected around the country,” Mills said.

Meanwhile, Fitzpatrick continues his win-ning ways at home. At the recent Bandanna Treasure Valley Invitational in Meridian, he set a record at 1,600 meters: 4 minutes and 19 seconds.

He has his eye on a larger goal — the Olympics in 2016 or 2020.

To run as fast as he can, Fitzpatrick takes good care of his body. He goes to bed early and sleeps 8 1/2 to 9 hours.

Fitzpatrick also watches what he eats because he risks having side aches if he doesn’t. Even gum can cause side aches if he chews it the same day he runs. He drinks lots of water, in anticipation of losing it to sweat.

He avoids sugar-sweetened drinks — which include the pre-mixed sports drinks, packed with electrolytes athletes need after a hard workout, but also a big dose of sugar to make the medicine go down. Instead, Fitzpatrick buys powdered Gatorade and adds extra water. It doesn’t taste as good, but it does the job. The classic foods after a run are bagels and bananas, maybe washed down with chocolate milk.

He eats foods that fuel his body for the 45 minutes to 1 hour of running he does six days a week. He runs on the track at Boise High School and in the Foothills above and behind Camel’s Back Park in North Boise — some-times alone, sometimes with team members.

“You forget how long you’ve been running if you have somebody with you,” he said. “You get in a zone, and you don’t really realize you’ve been gone for an hour.”

Running alone gives Fitzpatrick time to think. “I can get lost in my head. I’ll be think-ing about stuff that is happening in my life.”

Spring is outdoor track season for Fitzpatrick and the 70 to 80 boys and girls on the track team. Track is more fan-friendly than fall’s cross-country running season.

“No one really wants to watch cross-coun-try,” Fitzpatrick said. “There’s a meet at Camel’s Back, and you will be able to watch the kids twice — when they leave and when they come back.”

Track meets have an audience. “That can


Care and feeding of a running machinethis is what eric Fitzpatrick eats four or five days a

week. a few days a week, he either has plans that take up time or sleeps too late to make lunch.

n Breakfast: Bagel with cream cheese, yogurt, banana and milk or water. sometimes, he will make scrambled eggs.

n snack: muffin, trail mix or granola bars

n Lunch: ham or turkey sandwich, chips, yogurt, granola bar, banana/apple, carrots and water.

n snack: Bagel and granola bar or yogurt and banana or cheese and crackers or a combination with a drink like water or milk.

n Dinner: steak with brown rice, a salad with spinach or romaine lettuce (no iceberg!) and a pear or peaches with water or milk, and maybe a dessert like a cookie or brownie.

n Other good food: steak is good for runners because you get a lot of iron from it, and many distance runners are iron-deficient.

n Milk and yogurt are great for calcium, obviously, and strong bones do make a difference, because many runners get overuse injuries such as stress fractures. If you have a lot of calcium in your diet, your bones will be able to withstand more stress, and you will be healthier.

Source: Eric Fitzpatrick

Catch him if you caneric Fitzpatrick shares how he stays fit

Chris Butler/[email protected]

Boise High School’s Eric Fitzpatrick finishes strong in the medley relay last month during the Boise Relays at Bronco Stadium. His team finished second in the event.RunneR� continues�on�page 10


Mer

idia

n

Need a Crown or Filling?Choose a CEREC®

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digital imagingrestoration design

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before and after milling

Nam

paEa

gle

Cald

wel

lM

cCal

lVa

le

For additional CEREC® Dentists see page 7

Dr. Lon C. McRae, DMD, PA2947 E. Magic Valley Dr., Ste. 4 • (208) 895-8486

www.PowerSmiles.com

Dr. Jack Klure, DDS110 E. Ustick Rd. • (208) 888-9399

www.KlureDentistry.com

Dr. Wade Pilling, DMD4795 N. Summit Wy. • (208) 888-0662

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Dr. Greg R. Davis, DDS467 S. Rivershore Ln. • (208) 939-1700

Dr. Don Larson, DMD700 E. State St. • (888) 342-1604

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Dr. Robbie R. Hamblin, DMD & Dr. Travis Edwards, DDS351 W. Iowa. • (208) 461-2600

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Dr. Roake Miller, DMD2811 12th Ave. Rd. • (208) 466-2458

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Dr. Travis Boyer, DMD405 E. Elm St. • (208) 459-3388

Dr. Spencer J. Lloyd, DMD329 E. Logan • (208) 459-4312

Dr. Mark Jensen, DMD327 Deinhard Ln • (208) 634-3370

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Dr. Shane Newton, DMD307 E. Park St., #203 • (208) 634-5255

Dr. Jacob Atkinson, DMD130 Court Street South • (541) 473-9166


Please join

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Kelleen was born in Hamilton, Bermuda and has lived in the Boise area since 1975. She is married with two children and enjoys reading, community

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Kelleen is available for new patients by appointment.Most insurances accepted.

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really get your adrenaline up a little,” he said.Whatever his future holds, Fitzpatrick expects running to be a sport that

lasts a lifetime. “You can always enter road races,” he said. “You can become a coach,

and you can just do it for your own enjoyment.”

the case against sodarunner eric Fitzpatrick says he virtually never drinks soda. he may make an exception once or twice a year. ever wonder if you should just say no, or at least say yes less often, for your sake and the sake of your kids? here are 10 reasons:

1. Weight gain. soda gives you calories without any nutrients. a 12-ounce can of coke has 140 calories. a child’s risk for obesity increas-es an average of 60 percent with every additional daily serving of soda.

2. I’m not hungry. soda or sugary drinks decrease kids’ appetites, increasing the odds they will skip food or drinks that are good for them. the average soda sold in the united states has more than doubled in size since the 1950s, from 6.5 ounces to 16.2 ounces.

3. Calcium depletion. Phosphorus, a common ingredient in soda, can suck the calcium out of kids’ bones. this is most dangerous for teen girls.

4. save it for special occasions. a sweetened drink doesn’t do much damage if kids drink it only occasionally, like on a family movie night.

5. soda with caffeine as an ingredient can give kids headaches and insomnia.

6. soda rots your teeth.

7. It’s addictive.

8. Breaking bad habits is empowering.

9. It’s expensive.

10. ask yourself, “Who’s in charge here, anyway?”

Source: Dr. John Freeman, pediatrician, Saltzer Medical Group, which has offices in Ada and Canyon counties; and Corrine Morgan, physical education teacher, Koelsch and Amity elementary schools, Boise School District.

instead of soda, try... 1. Water. It’s the cure for thirsty. soda doesn’t ease thirst.

2. Milk.

3. 100 percent fruit juice. read labels carefully.

4. Beware of vitamin waters, athletic drinks and “super food” drinks. many have heady amounts of sugar. try eating the fruits or vegetables instead of drinking them.

Source: Dr. John Freeman, pediatrician, Saltzer Medical Group

Editor’s note: This is an updated version of a story that appeared last fall in the Idaho Statesman’s “Idaho Health” magazine, which had limited circulation in the Treasure Valley. To read more stories about healthy living from that issue, visit IdahoStatesman.com/Health.


RunneR� continued�from�page 8

Idahostatesman.com • Idaho statesman saturday, may 8, 2010 • LIVIng HEALTHY 11

487663-01

1� LIVIng HEALTHY • saturday, may 8, 2010 Idaho statesman • Idahostatesman.com

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saint alphonsus Regional Medical CenterCall�367-3454�(unless�noted)�or�go�to�www.saintalphonsus.org�for�more�information�or�to�register�for�classes.�Unless�otherwise�noted,�classes�are�held�on�Saint�Al’s�Boise�campus.�(Saint�Al’s�Family�Center�is�on�the�Boise�campus.)

babysitting safely Class:�This�is�a�one-day�class,�9�a.m.�to�4�p.m.�Choose�from�one�of�the�following�Saturdays:�May�8,�May�29,�June�26.�You�also�can�take�the�class�on�one�of�the�following�Fridays:��June�18�or�July�9.�

CPR for Parents:�6:30-8:30�p.m.�Wednesday,��June�9�.�

abC’s of early Pregnancy Class:��6-9�p.m.�Thursday,�June�10.

Childbirth Preparation Lamaze two-day Class:��7-9�p.m.�Friday,�July�9,�and�10�a.m.�to�3�p.m.�Saturday,��July�10.�Meridian�Health�Plaza.��

Childbirth Preparation Lamaze one-day Class:��9�a.m.�to�5��p.m.�Saturday,�May�22,�or��9�a.m.�to�5��p.m.��Saturday,�June�19.�

Childbirth Preparation Refresher:��6-9�p.m.�Thursday,�May�13�

Childbirth Preparation Lamaze six-Weeks Class:��7-9�p.m.�every�Tuesday,�June�1�through�July�6

Childbirth Preparation Lamaze six-Weeks Class: 7-9�p.m.�every�Wednesday,�June�16�through�July�21.�

Music birth Four-Weeks Class:�6:30-9�p.m.��every�Tuesday,�May�25�through�June�15.�

Happiest baby on the block:�6:30-8:30�p.m.�Thursday,�May�27,�or�Thursday,�June�24.

newborn Care and Parenting:�1-4�p.m.�Saturday,��May�15,�or�Saturday,�June�12.�

sibling Preparation:�10�a.m.�to�noon��Saturday,�May�15.�

aaRP driver safety: 9�a.m.�to�1�p.m.�Tuesday�and�Wednesday,�May�11�and�May�12,�Meridian�Health�Plaza.

aaRP driver safety:�9�a.m.�to�1�p.m.�Wednesday�and�Thursday,�May�12�and�May�13.�

Free support groups: •�baby & Me�,�10-11�a.m.�Tuesdays�•�breastfeeding support:��11�a.m.-noon.�Tuesday�•�sHaRe Miscarriage & infant Loss:�6:30-8�p.m.��the�first�Tuesday�of��every�month.�

st. Luke’s boise and MeridianMedical CentersFor�information�about�times,�dates�and�registration,��call�381-9000�or�visit�www.stlukesonline.org

Free Community CPR training:�One-hour�classes�between�9�a.m.�and�3�p.m.�Saturday,�June�5,�at�Caven��Williams�Sport�Center,�Boise�State�University.��Preregistration�is�required.�

birth information tours: Various�times�and�dates.

baby Care basics:�Boise�and�Meridian,�6:30�p.m.�to��9�p.m.�Tuesdays�and�Wednesdays.��(First�classes�started�Tuesday,�May�4.)�

breastfeeding bunch support group:��Every�Wednesday�from�10�a.m.�to�noon�(Boise)�and�every��Thursday�from�1�p.m.�to�3�p.m.��(Meridian)

breastfeeding Classes: Boise,�Meridian�and�Eagle.�First�classes�start��Saturday,�May�15.�

Childbirth Preparation:�four-week�sessions�offered�at�Boise�and�Meridian.�

Childbirth Refresher: �Classes�in�Boise�start�July��7,��and�classes�in�Meridian�start�June�15.��

Heartsaver First aid Class:�8:45�a.m.�to�3:30�p.m.��Saturday,�July�17.�Anderson�Center,�St.��Luke’s�Boise��Medical�Center.��

Hypnobirthing:��Starting�Wednesday,�May�12,�in��Meridian�and�Thursday,�June�24,��in�Boise.��

new Moms’ group:�Eight-week�program�Tuesdays�or�Thursdays�in�Boise�and�Meridian.�

safe sitter babysitting Class:�9�a.m.�to�4�p.m.��Saturday,�May�22,��Ada�1�Room,�Anderson�Center,��St.�Luke’s�Boise�Medical�Center.�


tReasuRe vaLLey HosPitaLs oFFeR CLasses, sCReenings, suPPoRt gRouPs and MoReHere are just a few of the events for May, June and early July. to find more classes and for more information, visit the hospitals’ websites. note that hospitals charge fees for some classes. ask when you register for more information.

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safe sitter, babysitting Class:�9�a.m.�to�4�p.m.,��Saturday,�June�12,��Cheyenne�Room,�St.�Luke’s�Meridian�Medical�Center.�

share of idaho:�A�support�group�for�parents�who�have�experienced�miscarriage,�stillborn�babies�and�infants�who�died�early.�7:30�p.m.,�third�Monday�of�each�month,�Women’s�Life,�103�W.�State�St.��For�more�information,��call�381-3033.

teen dating Class:�6:30�p.m.�to�8:30�p.m.�Wednesday,�May�12,�Meridian.�

the Happiest baby on the block,�6:30�p.m.�to�8:30�p.m.�Monday,�May�24,�Eagle.

the Happiest baby on the block:�6:30�p.m.�to�8�p.m.�June�15,�Boise,�Ada�1�room�in�the�Anderson�Center.��

Mercy Medical Center, nampaClasses�are�held�at�the�hospital,�unless�otherwise�noted.�Information:�www.mercyidaho.org

Free advanced directives seminar:�10-�10:30�a.m.,�Monday,�June�7,�Conference�Room�East.�Also,��10-10:30�a.m.�Monday,�July�5,�Conference�Room�East.��For�more�information,�call�463-5000.

Free Cardiovascular/Pulmonary education series: Topic:�“The�Key�to�Good�Health:�Balanced�Eating��and�Portion�Control,”�2-3�p.m.�Wednesday,�May�12,��Summer�Room.�Topic:� “Diabetes:�Tips�to�Improve�Control”: 2-3�p.m.�Wednesday,�June�9.�Summer�Room.��Call�463-5392�for�more�information.

Centering Prayer group: 5:15�p.m.�every�Tuesday,�Mercy�Medical�Center�Chapel.��Call�463-5794�or��463-5000�and�ask�for�the�chaplain�for�more�information.

Childbirth Preparation Class:�6-9�p.m.�Monday,�May�10,�17�and�24.�Class�also�is�available�Monday,�June�21,�28�and�July�5.�Mercy�Family�Birthing�Center,�1603-C�12th�Ave.�Road,�in�Nampa�Professional�Plaza�across�the�street�from�Mercy�Medical�Center.��Call�463-5940�for�more�informa-tion�or�to�register.

Childbirth education: 8�a.m.�to�5�p.m.�Saturday,��May�15,�or�Saturday,�June�26,�Fall�Room.�The��three-week�series�in�one�day.��Call�463-5940�for�more�information��or�to�register.

Mother-baby Wellness Circle:��Noon�to�1�p.m.�Wednesday,�June�2.��Topic:�“New�Mom�Fit-ness”�and�noon�to�1�p.m.�Wednesday,�July�7,�Topic:�“Baby�

Milestones,”�Mercy�Family�Birthing�Center,�1603-C�12th��Ave.�Road�in�Nampa�Professional�Plaza�across�the�street�from�Mercy�Medical�Center.��Call�463-5940��for�more�information.�This�is�a�support�group�for�mothers�with�infants�nine�months�and�younger.

West valley Medical Center, CaldwellClasses�are�held�at�the�hospital�unless�otherwise�noted.�Call�455-6500�for�more�information�or�to�register,�unless�otherwise�noted.�www.westvalleymedctr.com

Childbirth Preparation:�9�a.m.�to�4:30��p.m.�Saturday,�June�5,�Kaley��Auditorium.�Registration�is�required.

breastfeeding education:�6:30-�9:30�p.m.�June�8,�Owyhee�North�and�South�rooms.�Registration�is�required.

boot Camp for new dads:�9�a.m.�to�noon�May�15��or�June��12�(Saturdays),�Management�Conference�Room.�Registration�is�required.

safe sitters know best: 9�a.m.�to�4�p.m.�Saturday,��June�26,�Kaley�Auditorium.�Registration�is�required�and�seating�is�limited.

senior Friends:�Featuring�gardening�tips�from�a�Zamzows�expert,�2�p.m.�Friday,�May�14,�Indian�Creek�Room.�For�details,�call�455-3800.

total Joint Replacement seminar:�5:30�p.m.��May�17�or�June�21,�Management�Conference�Room.�Preregister�at�455-3838.

surgical Weight-Loss seminar:��Education�about�the�Lap-Band�procedure,�7�p.m.�June�1�or�July�6,�Indian�Creek�Room.�Call�455-3842�to�preregister�or�to�ask�for��a�consultation.

Weight-Loss support group: preceding�Lap-Band�seminar,�6�p.m.�June�1�and�July�6,�Indian�Creek�Room.��Call�455-3842�to�preregister�or�to�ask�for�a�consultation.

diabetes Classes: �Individual�sessions�are�available�for�those�with�Type�I�or�Type�II�diabetes�or�gestational�diabe-tes.�A�physician�referral�is�necessary.�

Preparing your Living Will: 10�a.m.�every�Thursday.�Check�in�at�the�main�entrance�Information�Desk.��For�more�information,�call�455-3800.




by JeFF sCHnauFeR ctW FeatURes

Do you love the idea of a gym workout, but can’t bring yourself to join?

Whether you’re put off by the idea of sharing sweat with strangers, feel intimidated by the hard bodies who put your flab to shame or simply don’t have the funds, here’s some good news: There’s never been a better time to just stay home.

Thanks to the latest generation of exercise equipment that can burn those calories and build those muscles, you can now enjoy a fully customizable workout without spending a fortune.

“The main reason why people prefer to work out at home can be summed up in one word: freedom,” says Brad Schoenfeld, the Scarsdale, N.Y.-based author of “Women’s Home Workout Bible” (Human Kinetics, 2009).

“You are free to train when you want, dress the way you want and listen to whatever music you want — or no music at all. You also are free from the scrutiny of others’ judg-ments and don’t have to worry about impress-ing anyone.”

Other reasons to work out at home include saving time (from cutting out the commute) as well as hundreds of dollars in gym mem-bership expenses. Many fitness companies

now offer a variety of at-home exercise equip-ment that meets today’s budget.

While treadmills, circuit training machines and exercise bikes are popular staples in the home, one of the most popular trends requires only the basics: your body weight and gravity.

Take, for example, TRX Suspension Training, which uses an adjustable strap that can attach to a doorway and allows users to exercise by

gym bodies For Homebodiesget fit in your family room with these in-home workout tools



leveraging gravity with their body weight. Used by celebrities from New Orleans Saints quarterback Drew Brees to musician Mary J. Blige, it comes in the TRX Home Training Bundle for just under $200, complete with a DVD (www.fitnessanywhere.com).

“The TRX is definitely a neat piece of equipment,” Schoenfeld says. “It allows you to perform a wealth of exercises in a highly por-table piece of equipment that doesn’t take up a lot of space.”

Schoenfeld does not put the TRX into the “fad” fitness equipment category, which many fitness experts avoid recommending. These products often appear on infomercials and late night television ads. Instead, experts and manufacturers say today’s fitness watchwords are “multifunction” and “budget.”

“Instead of big, bulky home gym systems, the trends are gearing toward products or pieces of equipment that leave a very small footprint in your home,” says Richard Davis, co-founder of Tulsa, Okla.-based company GoFit, which makes a $99 Gravity Bar that also utilizes body-weight training and hangs from a doorway. “These days it’s all about multifunctional pieces of equipment that provide several aspects of a workout with a single piece.”

GoFit also manufactures other multiple-use, space-saving fitness equipment for the home, like resistance cords and kettlebells.

“Kettlebells are one of the most effective tools for training, and they provide a three-in-one workout with a single piece of equip-ment — strength, cardio and flexibility,” says Davis.

And we may have the recession to thank for another fitness trend.

“Punch bags and the ‘Slam Man’ kick and punch sparring dummy is a huge hit — no pun intended!” says Cornel Chin, a London-based celebrity fitness trainer and author of “Celebrity Body On A Budget” (Price World Publishing, 2010). “This, I’m led to believe, is due to the amount of stress we’re presently under as a result of the economic doom and gloom. Taking out one’s frustrations of the day on the punch bag is not only a healthy way to relieve stress, it also offers one hell of a dynamic workout once you get going.”

While a punching bag may cost a few hun-dred dollars, other trendy fitness products are more affordable.

“For less than $100 you can purchase a set of resistance bands,” Schoenfeld says. Under $50, he suggests a stability ball; under $20, he suggests a set of 10-pound ankle weights. “Along with your own body weight, this allows you to perform dozens upon dozens of exercises for every major muscle group,” he adds.

If you don’t have the money to buy new equipment, another trend is to consider buying used.

“The first thing I tell [my clients] is to e-mail their friends and ask if they have any gently used equipment they want to unload,” says Rebecca Strichfield, a D.C.-based dietitian. “You can’t beat free. After that, Craigslist and local thrift stores may have good options. Some of the most effective equipment can cost less than a large extra-cheese pizza.”

You might even want to team up with neighbors to create your own gym.

Over dinner one evening, Strichfield and some condo neighbors were lament-ing the lack of a gym in their building. So

they set up their own, using equipment each of them already had in a donated home office space.

“We were able to donate most of what was needed, including pin-adjustable hand weights, medicine balls, a Bosu balance ball, yoga mats and Thera-Bands,” Strichfield says. “One person found a gym-quality elliptical machine on sale so we all chipped in to purchase it.”

Another piece of equipment for your at-home workout may not be found in the fit-ness section of your local department or sporting goods store. And while it may cost a few dollars more than your dumbbells, it

could be crucial to your success.Just ask Rick Ferguson, a 53-year-old

Los Angeles resident with more than $12,000 invested in a treadmill, universal gym and other equipment for his personal fitness center.

“For any workout to be effective you’ve got to have a television,” says Ferguson, who is installing an HDTV in his gym. “A TV makes the time go by really quick, especially if you are on the treadmill. You get all the benefits of jogging without tearing your body apart on the streets, without getting shot or bit by a dog.”

© CTW Features

“these days it’s all about multifunctional pieces of equipment that provide several aspects of a workout with a single piece.” — Richard Davis, co-founder of GoFit



by daRCi sMitH ctW FeatURes

Tired, dry, irritated eyes? Achy fingers? Your iPhone, Blackberry or other handheld device

may be to blame.“Extensive viewing at near distances can cause eye-

related symptoms, even when reading a book, but there are certain aspects of electronic displays that place people at greater risk of having such symp-toms,” says Dr. James Sheedy of the Pacific University College of Optometry in Forest Grove, Ore.

Sheedy explains that computer displays, in general, expose eyes to more glare and a reduction in blinking because of their gaze angle. Plus, handheld computer displays have very small text sizes. When users hold them close to their eyes to avoid squinting while reading, stress increases on the visual system.

According to the American Optometric Association, prolonged usage of handheld devices can lead to a host of issues, such as eyestrain, headaches, fatigue, burning or tired eyes, loss of focus, blurred vision and even double vision. What’s more, the AOA is seeing an increase in Computer Vision Syndrome, which the

association defines as “the complex of eye and vision problems related to near work that are experienced during or related to computer use.”

And American adults are more than a little addicted to handheld devices. More than half the respondents to the AOA’s 2009 American Eye-Q survey reported spending five or more hours a day using portable electronic devices, like cell phones or handheld devices.

An April 2009 study by The Nielsen Co. found that there are as many iPhone users 55 and older as there are in the 13 to 24 age bracket. In addition, one-third of the 6.4 million active iPhone users in the U.S. watch video on their phone and 88 percent use the Internet.

That’s a lot of looking at a small screen. The reason children don’t experience such issues

has nothing to do with the age of their eyes, Sheedy says. “The main difference is behavioral,” he says. “Adults are compelled to keep working and push themselves to the point [where] they experience symptoms. Children are more prone to avoid viewing the display if it is uncomfortable.”

The American Eye-Q survey also found that 85 per-

More than meets the eye, handheld devices may pose a threat to your vision

499643-01



cent of respondents reported not taking regular breaks from “near work,” like reading or looking at an electronic screen, to keep eyes from getting irritated and avoid eye strain. When doing near work, the AOA advises users to practice the 20/20 rule: Give the eyes a 20-second break by looking away from portable electronic devices or books every 20 minutes.

Handheld pain isn’t limited to the eyes. While no evi-dence links the use of handheld devices to body injuries, diagnoses of overuse syndromes in the hands seem to fol-low a pattern of increased usage, says Barbara Winthrop Rose, co-owner of Houston-based Aaron and Rose Hand Therapy and Ergonomic Services.

“These electronic digital gadgets require our thumbs and sometimes other fingers to press tiny buttons repeatedly throughout the day,” Winthrop Rose says. “Cell phones operat-ed by punching numbers and letters to send text messages on a constant basis may be contributing to pain at the base of the operator’s thumb.”

Winthrop Rose believes that as handheld devices get small-er, many text-messagers will develop a “splat problem,” when an adult thumb hits more than one key simultaneously.

As a result, the repetitive movement increases as the user backtracks in order to make corrections. Winthrop Rose says users of small handhelds need to train them-selves to use just the very tips of their thumbs or fingers in order to avoid splat.

Although handheld use keeps thumbs and sometimes fin-gers moving at a rapid pace, the body remains static, often-times hunched over or in another potentially awkward posi-tion. Winthrop Rose points out that if such postures are held

for an extended period of time, it could stress a tendon or joint.

To eliminate body-related stress due to handheld devices, Winthrop Rose recommends taking frequent breaks, stretch-ing and seeking medical attention at the first sign of discom-fort.

And, of course, avoiding “compulsive use of these handheld electronics.”

Yeah, right.© CTW Features

issues related to the prolonged use of handheld devices • eyestrain• Headaches• Fatigue• burning or tired eyes• Loss of focus• blurred vision and even double vision

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give it a Rest Studies show eyes need rest to keep them moist. Handheld users should take a 15-minute break for every two hours they spend on their devices.

size uP Bringing the screen closer to read tiny type may stop squinting, but it also taxes the visual system. Instead, increase the font size so type can be seen at a more comfortable distance.

sHaRPen uP Adjust both the screen resolution and contrast. Better resolution offers greater clarity and usually more comfort, as does the contrast between the characters on the screen and the background. The brightness shouldn’t be at an intensity that’s too bright or dim.

Look doWn It’s easier on the eyes to focus on reading material below eye level.

tHink “bLink” People blink less frequently when viewing any computer screen. Remember to blink, which naturally re-wets the eyes and prevents dry-ness and irritation.

use eye dRoPs Contact lens wearers especially may benefit from using drops to moisten their eyes.

CLean it uP Handheld screens get dirty quickly from fingerprints, dust and smears. Clean screens daily to make viewing easier.

CHeCk gLasses Reading and prescription glasses, especially bifocals, are not adjusted for the new dis-tance or angle of handheld devices. An optometrist can perform a Computer Vision Syndrome-specific exam and prescribe lenses for better viewing on computer-type screens.

© CTW Features

ease the strainHandhelds are likely to remain a part of daily life. to ease the strain on the visual system, the american optometric association recommends the following:

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by danieLLe Robinson ctW FeatURes

In 2003, Claudia Pillow was living in Australia when she received a life-chang-

ing phone call. It was her sister, Annalise Roberts, in tears: She had just been diagnosed with celiac disease, a little-known autoimmune disorder triggered by gluten, a protein found in wheat, rye, barley and spelt. To lead a normal life, Roberts would have to eliminate these grains from her diet entirely, saying goodbye to many of her favorite foods and replacing them with the few pricey, unpalatable gluten-free products available at the time. The sisters, who had been busily working on their first cookbook, immediately took on a new task: figuring out more delicious recipes, this time without gluten.

Today, Roberts and Pillow, who received a Ph.D. in health studies in 2007, both live a gluten-free lifestyle, and they’ve never felt better. With hundreds of recipes in their gluten-free repetoire, they just released “The Gluten-Free Good Health Cookbook,” (Agate Surrey, 2010) their fourth to date. Here, the sisters discuss the ins and outs of the gluten-free life-style and the benefits of warding off wheat.

Could i have gluten intolerance?CLAUDIA PILLOW: Health experts speculate that one in three Americans has some type of

gluten sensitivity, and there’s been some recent research that one in 10 has non-celiac gluten intolerance.

ANNALISE ROBERTS: A lot of them don’t know it. There are 3 million people in the country with celiac disease and they’ve only diagnosed 500,000 of them.

What is gluten intolerance, exactly?ANNALISE: There’s a whole spectrum of gluten sensitivity. There’s celiac disease, non-celiac

gluten intolerance and wheat allergies. Celiac disease is an autoimmune reaction to gluten. Although we have enzymes to break down meat, dairy, carbohydrates and proteins, we don’t have any enzymes that will break down grains. And of all the various grains on the planet, wheat — wheat gluten — is the hardest to break. Even cooked, you can’t break it down. People who have celiac disease have an immune reaction to gluten leaving them unable to absorb nutrients from food. People who have non-celiac gluten intolerance can have a variety of symptoms, including inflammation all over the body.

but you believe a gluten-free diet benefits many more people.CLAUDIA: Anyone with a chronic or autoimmune disease. I just taught a class two weeks ago

ask the experts: annalise Roberts and dr. Claudia PillowTwo of the foremost experts on gluten-free living and authors of ‘The Gluten-Free Good Health Cookbook’ discuss life without wheat and the true meaning of a balanced diet

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where, out of 28 people, only five were celiacs. The rest had children who were autistic or had to be on special diets. I had several cancer survivors, a lot of diabetics and a lot of people who were just genuinely curious about the diet.

ANNALISE: I get a lot of people with arthritis now. Sometimes a quarter of my students will be people with arthritis. When they stop eating wheat, their arthritis either dissipates or goes away. Or they need less medicine. A lot more people with [multiple sclerosis] are coming to the class. When they don’t eat gluten, they don’t have to take their medicine! Or they can take a lot less medicine, and they don’t have the flare-ups. It’s amazing.

but aren’t grains good for you?ANNALISE: All grains are acidic in your body, except millet.

You really shouldn’t eat a lot of them. The human body didn’t thrive on eating grains. We were hunters and gatherers, eating nuts and berries, roots, leaves and very lean fish and meats. We weren’t eating that many grains because grains didn’t

grow the way they do now. Bodies weren’t really adapting to a grain-heavy diet.

so what do you eat instead?CLAUDIA: We tend to eat too much wheat and sugar in

our diets, and a lot of the time the sugar is in the wheat. If you go gluten-free and reduce the amount of wheat you eat and replace it with vegetables and fruit, you’ll find that you feel better. It helps with weight management, you have less inflammation and your body is more balanced as far as the foods that you eat being acidic and alkaline. Allergies that I used to have and the stiffness in my joints all went away.

How do you know which foods are acidic or alkaline?

CLAUDIA: It’s not the taste of food that makes it acidic or alkaline; it’s how it’s metabolized and, after the enzymes break it down, what it leaves in your body. So lemon, which

“We were hunters and gatherers, eating nuts and berries, roots, leaves and very lean fish and meats. bodies weren’t really adapting to a grain-heavy diet.”— Annalise Roberts

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has a lot of citric acid in it, is not acid-forming once it’s metabolized. Most vegetables, fruits, seeds and many nuts are alkaline. Most proteins, dairy and carbohydrates are acidic.

How do you plan a meal?CLAUDIA: We divide a dinner plate in half. One half is alka-

line foods: fruits, vegetables and seeds. One quarter is whole grains and carbohydrates, and one quarter is lean protein. That’s how we try to eat.If you replace gluten starches with fruits and vegetables, you really see a difference in your vitali-ty and strengthening your immune system.

Will a gluten-free diet help me lose weight?CLAUDIA: If you replace wheat products with healthier

and more nutrient-dense vegetables and fruits that are natu-rally lower in calories, you will lose weight. But, as with

everything, you can’t replace the gluten grain products with gluten-free grain products because they are not lower in calories.

ANNALISE: So if you’re still going to eat gluten-free bagels and pasta and chicken nuggets and muffins and cakes and crackers for every single meal and every single snack, you’re not going to be healthier.

Who should not go gluten-free?ANNALISE: I can’t think of a person who wouldn’t benefit

from it. Whether you have cancer or a common cold, you want to reduce the inflammation in your body so that your immune system can work to fight off the things that it needs to fight off. A gluten-free diet helps you do that.

© CTW Features

“if you go gluten-free and reduce the amount of wheat you eat and replace it with vegetables and fruit, you’ll find that you feel better. i noticed for myself, allergies that i used to have and the stiffness in my joints all went away.” — Claudia Pillow

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send us your story ideasWe’d love to hear your feedback about Living Healthy and find out what topics you would like to see in future issues. e-mail editor Holly anderson at [email protected] and reporter Colleen LaMay at [email protected] with your suggestions and opinions about this publication. you can also see past issues of Living Healthy online at www.Idahostatesman.com/livinghealthy.

HealthyLivingIdaho Statesman’s

�� LIVIng HEALTHY • saturday, may 8, 2010 Idaho statesman • Idahostatesman.com


by daWn kLingensMitH ctW FeatURes

Gretchen Rubin’s life, on the whole, was sunny — hand-some husband, delightful daughters, successful career.

Maybe it was the rain, but one April day, though nothing had changed, she realized she wasn’t as happy as she ought to be. Her epiphany led to a yearlong commitment to try to be hap-pier, culminating in an improved outlook and her book, “The Happiness Project” (HarperCollins, 2009), based on her popu-lar blog of the same title.

But what if her life had been like that day’s weather — all storm clouds and no sun? What if she had lost her job or even her home, and the financial pressures were threatening her marriage?

That’s the reality for a lot of folks these days. Can a happi-ness project work for them?

It depends on their mindset. “Only 10 percent of our long-

term happiness is predicted based on externals. The rest is based on the lens through which we view the world,” says Shawn Achor, CEO of Aspirant, a positive psychology consulting firm based in Cambridge, Mass. “It is harder initially to be happy in down times because of our previous expectations, but in the long run, resilient individuals find ways to see possibilities for growth, even in hard times.”

Only at the extreme lows do external circumstances affect happiness, research has shown. For example, poverty and severe illness breed unhappiness, but unless you’re extremely poor or unhealthy, income and health do not affect happiness as much as might be

expected, says personality and quality-of-life researcher William Fleeson, associate professor of psychology at Wake Forest University, Winston-Salem, N.C.

Research also has shown that some people are just happier by nature. “Genes set our initial base-line of happiness,” Achor says. “But we also know you can change your baseline easily by changing your habits and practicing positive mindset. The key is believing your behavior matters.”

Some behaviors shown to boost happiness include listing three things each day for which you are grateful, journaling about one positive experi-ence each day, exercising four times a week, doing yoga, meditating and performing a daily act of kindness, Achor says.

These behaviors, along with principles set forth by philosophers, religious leaders and the likes of

sMiLeLike you Mean it

Maybe money can’t buy happiness, but a little time and effort can turn that frown upside-down

Idahostatesman.com • Idaho statesman saturday, may 8, 2010 • LIVIng HEALTHY ��


Oprah, were tested by Rubin during her yearlong project.What surprised her most by its efficacy was the scientific

finding that trying new things and taking on challenges gener-ally bring happiness. “I was convinced it wouldn’t work for me because familiarity and mastery make me happy. I eat the same foods every day, I hate to travel, and I find comfort in having a routine,” Rubin says.

She did a complete turnaround, though, when the novelty and challenge of keeping a daily blog brought her so much satisfaction.

Keeping a gratitude journal, however, annoyed her. A person can write down that she’s grateful for aged cheddar cheese, but that observation isn’t necessarily edifying. Rubin concedes that just because the gratitude journal didn’t work for her doesn’t mean it won’t prove useful to someone else.

A happiness project, as defined by Rubin, is a three-stage approach to changing your life. First is the preparation stage, when you identify what engages you and brings you satisfac-tion and joy and what makes you feel guilty, angry, bored or remorseful. Second is the resolution stage, when you identify

concrete actions that will boost your happi-ness. The third stage is putting those resolu-tions into practice.

A happiness project assumes people play an active role in creating their own satisfaction and inner peace.

“A lot of people see happiness as something that happens to them — if they are fortunate, good things will happen, and they’ll be happy. But that’s not the whole story,” Fleeson says.

The less passive approach is “scary and exhilarating,” he says. “You have to take respon-sibility for your own unhappiness, but you also have the power to take control and make changes for the better.”

Fleeson’s research has found that acting extroverted — bolder, livelier, more assertive and more social — makes people happier for the time being, even if they are introverts by nature. Generally, “People were able to act extroverted on demand and reported feeling happier in as little as 10 minutes,” he says.

Fleeson has yet to determine whether prac-ticing extroversion until it becomes habitual will bring about a permanent rise in happi-ness, though.

In down times, “Probably one of the best things you can do is go out and help someone, even if you don’t feel like you have the energy and that the world has taken something from you,” says Los Angeles psychiatrist Dr. Mark Goulston, editor of the Huffington Post col-umn “The Resilient Life.”

“It helps you gain perspective if the person is worse off than you, and the sincere smile you receive will make you feel better,” he adds.

Plus, “What often makes people unhappy is that deep down, they don’t feel like they deserve to be happy,” Goulston says. But by helping someone or thanking someone who’s provided assistance, you “earn” the right to be happy.

Followers of Rubin’s blog report broader success with certain behaviors. For example,

most readers said keeping a one-sentence journal was helpful, but longer-form journals were taxing and time-consuming.

A surprising number of readers reported that simply mak-ing the bed was a big help. “When you’re facing down times, taking control of the things you can control is very reassuring,” Rubin says. “They don’t need to be gigantic changes. They can be little things.”

In fact, she says, that’s the whole point. “It’s all about what you can do in a normal day. You don’t have to change your life to change your life.”

© CTW Features

“only 10 percent of our long-term happiness is predicted based on externals. the rest is based on the lens through which we view the world.”— Shawn Achor, CEO of Aspirant, a positive psychology consulting firm

celebrity, wealth and intense scrutiny didn’t stop champion golfer Tiger Woods or reality TV stars Kate and Jon Gosselin from having marital melt-

downs in the public eye. Faced with external pres-sures, what chance do “normal” couples have of stay-ing happily married?

One proven predictor of success is focusing on your partner’s happiness as opposed to your own. “People in happy marriages report that instead of asking what they can get out of the relationship, they get up each day and ask, ‘What can I do to make my spouse happy?’ And when their partner is happy, they actually become happy,” in part because they’ve met a goal, says psychiatrist Dr. Scott Haltzman, a clin-ical assistant professor at Brown University, Providence, R.I., and author of “The Secrets of Happy Families” (Jossey-Bass, 2009).

In addition, just as individuals tend to report feel-ing happier after novel experiences, married couples who work together at stoking a sense of excitement generally are more satisfied. “This doesn’t necessarily come naturally like it does when couples are first dating,” Haltzman says, adding that trying new restau-rants and activities together often is all it takes.

Lack of conflict does not guarantee marital bliss. In fact, studies show that happily married couples argue as much as their unhappy counterparts; how-ever, they argue in a fair, respectful manner and don’t resort to finger-pointing, name-calling or hauling out past grievances.

The good news about a satisfying, supportive mar-riage is that it’s one of the few things that has been shown to permanently increase happiness. So choose well to begin with, and then work to make your part-ner feel special for better or worse, for richer or poorer, in sickness and in health.

“Happiness is not a byproduct of wearing a gold ring,” Haltzman says. “If you want a happy marriage, you have to work at it.”

© CTW Featuresgretchen Rubin



by bev bennett ctW FeatURes

Measure out one level teaspoon of salt. That’s 2,325 milligrams of sodium, close to the limit that you

should consume daily, whether from a salt shaker or the food you eat.

But if you’re eating a typical American diet heavy on processed food, you’re getting almost twice that.

High-sodium diets could increase your risk of develop-ing hypertension, in turn leading to heart disease, kidney decline or stroke.

(Sodium is an essential mineral your body needs in minute amounts. Table salt is sodium combined with chlo-ride. Many health experts use “sodium” and “salt” inter-changeably when giving recommendations.)

In addition, your salt habit may make you heavier by increasing your food cravings and making you bloated, according to sisters Lyssie Lakatos and Tammy Lakatos Shames, registered dietitians from New York City.

Although both hypertension and weight gain are more likely when you’re older, you should make dietary chang-es regardless of age.

“We should all be concerned about sodium because of the health implications – fluid retention, high blood pres-sure and other cardiovascular risks,” says Jeannie Gazzaniga-Moloo, Ph.D., registered dietitian, spokesperson for the American Dietetic Association.

Good advice, but challenging to incorporate.Even if you avoid adding salt to your food, it’s hard to

stay within the guidelines of 2,400 milligrams a day, unless you pay close attention to your food choices.

“Most of the sodium in the diet comes from foods we don’t think about,” says Gazzaniga-Moloo, author of “The No-Salt, Lowest-Sodium Cookbook” (St. Martin’s Griffin/Thomas Dunne Books, 2002).

Sodium is a natural part of dairy foods and some fruits and vegetables. Processed foods, such as canned soups, vegetables and breads, also tend to be high in sodium.

Eating a low-fat diet, while healthy in many respects, won’t necessarily protect you.

“With a [processed poultry] turkey sandwich, you can get almost a day’s worth of sodium,” says Lyssie Lakatos, co-author with her sister of “The Secret to Skinny: How Salt Makes You Fat and the 4-Week Plan to Drop a Size & Get Healthier with Simple Low-Sodium Swaps” (Health Communications, 2009).

© CTW Features

With a Grain of Salt — But Just One

How much sodium is too much?not much at all

“Most of the sodium in the diet comes from foods we don’t think about.”

— Jeannie Gazzaniga-Moloo, Ph.D., registered dietitian



To reduce sodium • Read the nutrition Facts panels, compare products and select the lowest

sodium brands. • switch from processed food to cooked-from-scratch dishes. • opt for frozen vegetables, not canned, which usually have more added sodium. • don’t use the salt shaker until after you take your first bite of food. • be patient.

“it may take as much as 21 days [for your taste buds to adjust]. after that, you’re tasting the flavor of the food, rather than relying on salt for flavor,” says Lyssie Lakatos, a registered dietitian in new york.

But It Doesn’t Taste Salty!Food doesn’t have to taste “salty” to be high in sodium. the sodium content of these five foods may surprise you:

Food sodiuM

1 cup creamed cottage cheese with fruit 777 milligrams

1/2 cup chocolate pudding made with 2% milk 417 milligrams

1 (3-ounce) can oil-pack sardines, drained 430 milligrams

1 plain (3 1/2-inch) bagel 318 milligrams

1 1/4 cups Rice krispies 220 milligrams

Cutting back on sodium doesn’t mean bland and boring. Here are five fun foods that are low in sodium:Food sodiuM

1 cup cheese-flavor popcorn 98 milligrams

1 ounce swiss cheese 54 milligrams

1 corn tortilla 12 milligrams

1 (4 1/2-ounce) piña colada 8 milligrams

1/4 cup raisins 4 milligrams

source: u.s. department of agriculture nutrient data Laboratory

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In 2007, 34-year-old Julie Hadden was just one pound shy of being classified as morbidly obese and on the path to a lifetime of health problems. She needed a change, but after decades of failed dieting attempts, her hope was waning.

But change did come, shockingly, in the form of reality television. She was cast on the fourth sea-son of NBC’s “The Biggest Loser.” While a measly eight pounds prevented her from walking away with the $250,000 prize, she gained a new lease on life.

Two and a half years later and nearly 100 pounds lighter, Hadden — who recounts the jour-ney in her book, “Fat Chance” (GuidepostsBooks, 2009) — now wishes she had believed in herself sooner. “I spent so much time doubting myself, not just digging in,” she says. “In retrospect, I could have done it at home. I just didn’t believe I could.”

Here, Hadden shares some of the healthy diet pointers that led to her remarkable success.

Knowledge Is PowerLooking back, Hadden realizes that she once

knew very little about the consequences of a poor diet. “High fructose corn syrup and trans fats and enriched ... I didn’t know what [any of] it meant or what it was doing to my body,” she says. “Knowledge gives you the strength to say, ‘I’m not settling for that.’”

One Day to IndulgeHadden allows one day of high calorie con-

sumption per week, a practice that she was taught while on “The Biggest Loser.” “First of all, it keeps your metabolism guessing, and second, you never crave anything,” she says. “The only stipulation is it has to be real food, not Cheetos or something that’s full of nothing.”

Food Is Not a RewardWhile setting a weight loss or exercise goal,

give yourself some positive reinforcement with a reward for your progress. “Get a pedicure or a manicure or just something that’s good for you,” Hadden says. “Learn how to celebrate and socialize without food.”

Little Changes Add UpHadden tweaked her diet to eliminate unneces-

sary fats and empty calories. “Sometimes I feel like a snob when I go to a restaurant because there are just certain things I won’t put in my body any-more,” she says with a laugh. In baked goods, she replaces vegetable oil with applesauce. At break-fast, no yolks: She’ll only eat egg whites. Instead of white bread, she opts for hearty Ezekiel bread, made from sprouted whole grains. And fried foods? Forget about it.

It Starts with YouAbove all, Hadden maintains that the only way

to fully commit to such a momentous undertaking is to unearth your self worth. “Before anybody can lose one ounce of weight, they have to believe that they’re worth the effort,” she says. “I had to make myself worth it. I had to say, ‘I have to be a priority.’”

© CTW Features

Fat CHanCe(Not So)

‘Biggest Loser’ finalist Julie Hadden discusses what it takes to beat obesity


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�8 LIVIng HEALTHY • saturday, may 8, 2010 Idaho statesman • Idahostatesman.com

THOMSON REUTERS NAMES ST. LUKE’S BOISE/MERIDIAN ONE OF THE NATION’S 100 TOP HOSPITALS® NATIONAL WINNERS FOR THE SEVENTH TIME

St. Luke’s Boise/Meridian was recognized as a 2009 Thomson Reuters 100 Top Hospitals: National Benchmarks winner. This prestigious annual award means that patients at this hospital are more likely to receive reliable, effi cient care at a reasonable cost with high satisfaction.

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