Living Healthy - March 2012

On thecover: BoiseanAmy Jordan,a member ofBoise RunWalk, istraining forthe Race to Robie Creek. She firstbecame involved with the groupabout five years ago when shewas gearing up to run amarathon. Jordan appreciatesthe support and accountabilityshe finds with Boise RunWalk.“It’s a good group.” Read abouttraining for a run or walk event inthe story starting on PAGE 12.

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2 LIVING HEALTHY • SATURDAY, MARCH 3, 2012 IDAHO STATESMAN • IDAHOSTATESMAN.COM

LivingHealthy

Is it time to stop the lies? 4You likely already know what to do to get fit

Michael Pollan on eating simple 6‘Eat food. No too much. Mostly plants.’

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

There’s still time to get in the race 12Just get out there and do it — now

Some advice for novice runners 13Tips to help you start your training

Anti-aging tips to help your skin 16You can look younger, fresher

Try some better 100-calorie snacks 17Fruits, veggies and more are better picks

Be careful donning headphones 18They may distract you from dangers

Just say no to pop, sports drinks 19Kids need role models for good health

Worried about Alzheimer’s risks? 20You may be able to help ward off dementia

Fifth annual Ullr Fest at Bogus 22Photos from the February celebration

Make a healthier meatball 23Rocco DiSpirito shares his recipe

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

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

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

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

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

COVER AND ABOVE PHOTOS BY DARIN OSWALD / [email protected] RunWalk members take to the streets for a training run. Story, PAGE 12.

Not Bigger. Just Better.www.westvalleymedctr.com

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


BY EMILY G.W. CHANFITBIE.COM

Ask any health expert to rattle off some of thebogus reasons they’ve heard as to why peoplecan’t lose weight, and you’re likely to haveenough excuses to fill a “S — — Dieters Say”YouTube video. But there’s nothing funny — orpretty — about the little diet and fitness lies youpersuade yourself to believe. Buying into incor-rect information, such as the idea that skippingbreakfast will save you calories in the long run orthat your doctor will pull you aside if yourweight is really a problem, will leave your scalestuck and could put your health at risk in thelong-term.

The following ideas might seem like reason-able assumptions, but the research and expertssuggest otherwise. Here are eight little fibs thatmight be making you fat.

1. TAKING THE STAIRS TAKES TOO LONGSorry folks, but taking the elevator at work

isn’t just lazy, it’s inefficient, too. A small Canadi-an study calculated that when you factor in thetime you spend waiting for an elevator to arrive,taking the stairs actually can save you about 15minutes each workday. Researchers timed hospi-tal workers making trips between one and sixfloors, and found that it took 2.8 times longer perfloor to travel by elevator car than by stairwell.So the next time you catch yourself complainingabout being too busy to work out, remember it’spossible to add minutes to your day and burnmore calories.

2. LOSING 10 POUNDS IS GOOD ENOUGHLosing 10 pounds is nothing to sneeze at, but if

you’re obese, a small dip in the scale should bethe starting point — not the finish line — of ahealthier lifestyle. While short-term studies have

Own up and stop rationalizing why

you’re not eating rightand moving more

DON’T FALL PREY TO DIET AND FITNESS

LIES

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concluded that obese people can see signifi-cant improvements in their heart health aftera 5 percent weight loss, a new 10-yearSwedish study found that you most likelyneed to lose twice as much to yield meaning-ful results.

Obese people who lost 4 percent of theirbody weight — or 11 pounds — showed nosignificant improvements in terms of majorrisk factors, including blood pressure andcholesterol levels. They needed to lose atleast 22 pounds before systolic blood pres-sure, pulse pressure and insulin levels im-proved, and had to drop 33 pounds before sig-nificant benefits were seen in HDL and glu-cose levels.

3. MY DOCTOR WILL TELL ME IF THERE’SA WEIGHT PROBLEM

If you’re waiting for your doctor to alertyou that your weight is putting your health atrisk, you’re better off facing your mirror for atrue assessment. A study in the Archives ofInternal Medicine found that less than half ofthose who were overweight and two-thirdsof those who were obese were told in the pastyear by their doctor that they were heavy.

A similar pattern crops up for children, aswell. A 2011 study in the Archives of Pedi-atrics & Adolescent Medicine found that 22 percent of parents of overweight childrenrecalled that their doctor voiced concernabout their kid’s size and 58 percent of par-ents of obese children said that a physiciantold them their child is fat.

Weight is a touchy subject, especially forwomen, which might partially explain whyfemale physicians are less likely to bring upweight with patients of either sex and why fe-male patients are less likely to hear about itfrom their doctors. Plus, doctors sometimesfigure that their patients have the resourcesto address weight issues on their own be-cause there’s so much diet and fitness infor-mation available to the public, says ChristineGerbstadt, MD, spokesperson for the Acade-my of Nutrition and Dietetics and author of“Doctor’s Detox Diet.”

4. I KNOW WHAT CALORIES AREYou probably know a thing or two about

calories — like you need to eat less of themand burn more if you want to see the numberon the scale go down — but chances are youunderstand less than you think.

A study in the American Journal of PublicHealth found that when teens read a sign thatsaid it takes 50 minutes of jogging to burn offone soda, sales fell 50 percent compared withthose who read signs listing the calories, sug-gesting that people have a false sense abouthow many calories they consume and use up.“People say all the time that they know aboutcalories, but they don’t know how hard it is toburn them off,” says Dawn Jackson Blatner,registered dietitian, and author of “The Flexi-tarian Diet.”

5. I’M IN CONTROL OF WHAT I’M EATINGSure, you have no one to blame for eating

that extra cookie but yourself, but no matterhow strong your willpower, you could betucking in more food without even knowingit. A number of studies show that there aresneaky, subliminal factors that affect howmuch we serve ourselves. Not only do peopledish out and eat larger portions when usingbigger spoons, plates and bowls, they alsotend to eat more when their food is a similarcolor to their plate, say researchers from Cor-nell University. Mindless-eating expert Brian

Wansink found that people were more likelyto dish out a big helping of pasta Alfredo on awhite plate than a red one.

6. IT’S TOO EXPENSIVE TO BE HEALTHYTimes may be lean, but eating healthfully

doesn’t have to be a luxury. To be fair, a 2011study in Health Affairs calculated that follow-ing the USDA’s MyPlate guidelines couldcost Americans an extra $380 a year in foodgroceries, or $1.04 a day. However, findingsfrom George Washington University re-searchers show that obese women earned

$5,826 less per year than their thinner coun-terparts in 2008 — so maybe eating right isworth the investment.

Still, not everyone agrees that a balancedmeal translates to extra dollars and cents.“You can cook frozen vegetables to savemoney,” notes Gerbstadt. “Eating healthydoesn’t have to be exotic or gourmet.” To seejust how much it would cost to shape up youreating habits, Blatner suggests tallying aweek’s worth of food and meal receipts —everything from your $10 lunch to your $4 cappuccino — and compare it with 7-days’ worth of good-for-you groceries. “Itcan be daunting to see a $100 to $200 grocerybill, but it’s usually less expensive comparedwith how much you’re spending dining outand eating on the run,” says Blatner.

7. A LITTLE SNACK WON’T HURTWell, that depends on your perception of

what qualifies as a snack and how often you’renoshing between meals. After all, weight lossboils down to calories in, calories out. Investi-gating the snacking habits of dieters over thecourse of a year, researchers found that mid-morning snackers lost 7 percent of their bodyweight compared with those who snacked lat-er in the day, who lost 11 percent of their bodyweight. Why? Midmorning snackers usuallydidn’t stop at just one snack and tended to eatanother later in the day, as opposed to after-noon and evening snackers.

“The problem with snacking is that peopledon’t know what a snack is,” says Blatner. “Asnack is nutritious and filling; it bridgesmeals and is about 200 calories. Snack packs,cookies and candies aren’t snacks — they’retreats. You need to know the difference andknow that there is a limit.” Blatner says thatwhen you keep to these guidelines, you cansnack up to twice a day and maintain ahealthy weight.

8. I’LL EAT LESS IF I SKIP BREAKFASTDrill it into your heads: Skipping breakfast

won’t save you calories in the long run. “Peo-ple have this notion that if they don’t eatbreakfast they’ll save calories or can cheat eatlater in the day, but it really doesn’t work thatway,” says Gerbstadt. “Your body needs foodin small increments throughout the day tostay powered, and research shows that peo-ple who eat 400 to 600 calories at breakfastare less likely to be overweight.” Startingyour day with a morning meal can helpjump-start your metabolism by 10 percentand prevents you from overindulging onsnacks and large meals later in the day be-cause you are ravenous.

If you typically don’t feel hungry in themorning, Blatner recommends skipping din-ner — just once — to reset your appetiteclock. “A lot of times people say they’re nothungry when they wake up because they’deaten too much for dinner. This way, you’llwake up naturally hungry.”

For more tips and tricks, visit Fitbie.com

CONTINUED FROM PAGE 4

BY JOHN WENZELTHE DENVER POST

Michael Pollan’s media coronation over thepast half-decade has been nothing short ofstunning. The Berkeley, Calif. author and profes-sor is responsible for The New York Times best-selling books ”The Omnivore’s Dilemma” and”In Defense of Food,” tomes that have not onlychanged the way we talk aboutfood but also netted their authora certain guru status among for-ward-thinking eaters. (See hisspot on Time Magazine’s 100Most Influential People in theWorld in 2010 list.)

So should we find it curiouswhen Pollan tells us to ignorethe glut of conflicting, agen-da-laden advice that hurtlestoward us from food ex-perts like nutritionists andscientists when he is, infact, something of an ex-pert himself? ”But I’mnot an expert,” the 57-year-old said. ”I don’thave any kind of train-ing in nutrition. I’m a journalist, andas all journalists are, I’m the designated inquirerfor the reader. It’s just one guy’s journey into an-swering some very simple questions.”

Pollan’s questions — What should I be eat-ing? What do we know about the links betweendiet and health? Why am I so attracted to thingslike sweetness and salt and fat? — aren’t justnitpicking issues. They’re central to America’ssoaring obesity epidemic and its attendanthealth-care costs, as well as, on the other side,the growing embrace of local and organicallyproduced food.

That ought to make Pollan’s latest book, there-released ”Food Rules: An Eater’s Manual,”especially welcome to people who don’t spendall their time devouring food blogs or followingagribusiness legislation.

Originally published in 2009, the new editionof this folksy pocket book benefits from dozensof colorful, witty illustrations — and some addi-tions from helpful readers.

”I don’t think I’m approaching it from the van-tage point of, ‘Here are the tablets,’?” Pollan

said. ”And even though I’m presenting rules,they’re really rules of thumb, folk wisdom. I real-ly see the project of the book as an attempt togather, conserve and curate some rules aboutfood. It’s more of a wisdom-recovery project.”

Pollan aimed to write a book that boileddown the best generational food knowledge —and his own research, of course. ”It’s designedto reach way beyond the normal market for se-

rious nonfiction,” he said. ”You can readit in a half hour, if that. Theidea was actually inspired

by a doctor who wanted apamphlet to give to his pa-

tients. Sort of like, ‘I don’twant to know what the back

story is, or how the chickensare raised. Just tell me how to

eat.’?”The findings of his incredibly

detailed search for the holy grailof nutritional health? Seven

simple words: ”Eat food. Not toomuch. Mostly plants.”

As a journalist, this shockedhim. ”Most of the time when I em-

bark on such an investigation, itquickly becomes clear that matters

are much more complicated andambiguous — several shades grayer — than Ithought going in,” he writes in the book’s intro-duction. ”Not this time.”

”Eating well and eating pleasurably, that’s nota contradiction,” he reiterated. ”And what(Maira Kalman’s) illustrations do is underscorethe pleasure of eating this way. There’s even aplace for junk food!”

Of course, if you’re going to indulge in friedchicken, cheese doodles and chocolate cup-cakes, Pollan recommends you make themyourself. Not necessarily because they’re anyhealthier but because the time-consumingprocess reinforces how special they should be— instead of everyday indulgences.

So what about this Church of Michael Pollan? ”The choir does come out to my (speak-ing events), but on the other hand, there are allthese guys married to the choir who getdragged along and are wondering who the hell Iam,” Pollan said. ”So I always feel that there areminds to change.”

POLLAN PARES DOWN HEALTHY EATING INTO SIMPLE RULES

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SAINT ALPHONSUS HEALTH SYSTEM

Saint Al’s clinics honored Saint Alphonsus refugee health pro-

grams, including the CARE Maternal/ChildHealth Clinic and Saint Alphonsus MedicalGroup - Federal Way Clinic, were among 10programs from across the country named aProgram of Excellence by the HospitalCharitable Service Awards, a national pro-gram sponsored by Jackson Healthcare.

The CARE Clinic delivers specializedcare and outreach to address the concerns— and traumatic histories — of expectantrefugee mothers and their families.

Saint Alphonsus Medical Group – FederalWay Curbside Care program brings physi-cians to the doorsteps of refugee patients. Byproviding an RV outfitted with a completeexam room, vitals monitoring and lab servic-es, refugee patients who may otherwise belimited in their access to care now have away to receive care where they live.

The honored programs were commendedfor their work in setting new standards forgiving back to their communities in sustain-able ways and with measurable outcomes.Each winning program was presented with

$10,000 to use toward its growth. JacksonHealthcare is the fourth largest health carestaffing company in the United States.

‘Prepare for Baby’ on March 10Expectant parents can tour the maternity

center, learn about carseat safety and class-es, get a free massage and more from 1 to 4 p.m. Saturday, March 10, at this specialopen house at the Saint Alphonsus FamilyMaternity Center. Bring your spouse, yourfamily or your friends, and you’ll receive a 2-for-1 discount on all educational classes.

No registration is required for the freeevent. Participants should use the FamilyMaternity Center entrance and parking area at the Boise hospital, located at 1055 N. Curtis Road.

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

ST. LUKE’S HEALTH SYSTEM

Visit St. Luke’s on YouTube Find out the latest in health information

and learn about the patients and experi-ences at St. Luke’s Health System by visitingthe St. Luke’s YouTube page atwww.youtube.com/StLukesHealthSystem.

The St. Luke’s YouTube site has dozens ofvideos on a variety of health topics, cover-ing everything from heart care to the flu, aswell as stories about St. Luke’s patients,events and new technologies.

Mark the calendar for Sept. 22The St. Luke’s Women’s Fitness Celebra-

tion is marking its 20th anniversary thisyear. Early registration is now open for the

News & events from the Treasure Valley health community

HealthGrades, the nation’s leading independ-ent health care ratings organization, has namedSaint Alphonsus Regional Medical Center and St. Luke’s Boise/Meridian Medical Centers asDistinguished Hospitals for Clinical Excellence.This distinction places the hospitals among thetop 5 percent of hospitals nationwide for clinicalperformance. The hospitals were the only tworecognized in Idaho for the honor.

The HealthGrades Hospital Quality and Clini-cal Excellence study objectively identifies hospitalswith the best overall clinical performance across26 medical diagnoses and procedures that the or-ganization rates. These 263 top-performing hospi-tals represent only 5 percent of the nation’s hospi-tals, and each is designated as a HealthGradesDistinguished Hospital for Clinical Excellence.

SAINT AL’S was recognized as the No. 1 hospi-tal in Idaho for overall cardiac/cardiology servicesfor the second year in a row and also ranked No. 1in Idaho for cardiac surgery, neurosciences, neurosurgery and treatment of stroke. The hospi-tal also received the Cardiac Surgery ExcellenceAward for the second year in a row as well as theNeurosciences Excellence Award and the Neuro-surgery Excellence Award. ST. LUKE’S received theVascular Surgery Excellence Award for the fourthyear in a row, the Cardiac Surgery ExcellenceAward for the third year in a row, and the Joint Replacement Excellence Award for the secondyear in row. St. Luke’s Boise/Meridian also wasrecognized as the No. 1 hospital in Idaho for critical care, vascular surgery, orthopedic servic-es, joint replacement and pulmonary services.

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event, which is set for Sept. 20-22. The annual event is one of the largest

women’s events in the United States. To register, visit www. celebrateall.org.

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

ELKS REHAB HOSPITAL AND SERVICES

Event helps Meals on WheelsThe annual Culinary Walkabout fundrais-

er mixes delicious fare, a culinary competi-tion and a great cause as local chefs unite tohelp raise money for Elks Meals on Wheelsby dishing up creative cuisine. It’s a palate-pleasing way to support Ada County seniorswho rely on Elks Meals on Wheels for dailynutrition. The event is from 6 to 9 p.m.Wednesday, March 7, at Boise Centre. Tick-ets are $60 or $500 for a table of 10. You canpurchase your tickets or table online atwww.elksrehabsystem.org or www.elksmealsonwheels.org or by contacting GrantJones at 489-4592 or [email protected].

Find support with H.E.A.R. Elks Hearing and Balance Center is offer-

ing another round of meetings for peoplewith hearing loss and their family or friends.

H.E.A.R. stands for Hearing Education AndRehabilitation. Each month, a different topicis discussed to help educate and improvecommunication for both the person withhearing loss and those who communicatewith him or her. Meetings are held at noon onthe first Friday of the month at the MeridianElks location. For more information or to reserve a spot at the meetings, call 489-5999.

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

WEST VALLEY MEDICAL CENTER

Take a class or a special tour Æ Maternity Tea and Tour: Meet the West

Valley staff, do pre-admission work and re-ceive an orientation from 6:30 to 7:30 p.m.March 8 or from 4 to 5 p.m. March 25 in theIndian Creek Room of the Caldwell medicalcenter. Call 455-3760 for information.

Æ Prenatal Education: Prepare for your baby’s arrival at childbirth preparation andbreastfeeding classes.

• Childbirth: 9 a.m. to 4:30 p.m. March 10in Kaley Auditorium

• Breastfeeding: 6:30 to 9:30 p.m. March 13in Owyhee North and South

Registration is required at 455-3995.Æ Total Joint Replacement Seminar: Noon

March 19 in the Management ConferenceRoom. Register at 455-3825.

Æ Safe Sitters Know Best: Class teachesyouth ages 11 to 13 how to handle child-careemergencies and is from 9 a.m. to 4 p.m.March 3 in the Kaley Auditorium. Registra-tion is required at 455-3995; seating is limited.

Æ Community Partners: Learn how to startseedlings from presenter Ariel Agenbroadof the University of Idaho Extension. Thisclass is at 2 p.m. March 9 in the Indian CreekRoom. Call 455-3800 to learn more.

Æ Diabetes classes: Group classes and in-dividual sessions are available for thosewith Type I, Type II or gestational diabetes. A physician referral is necessary. For Marchclass dates or to schedule an individual ses-sion, call 455-6500.

Learn more about West Valley and its pro-grams at www.westvalleymedctr.com.

BOISE VA MEDICAL CENTER

Veterans getting new tool for careThe Boise VA Medical Center plans to

start utilizing kiosks that are like thosefound in the airline industry. The kiosks arepart of the VA’s Point of Service Program(VPS). The VA Point of Service helps theveteran’s experience and access to health

care by streamlining the exchange of infor-mation from patient to provider. By elimi-nating much of the human error in this ex-change of information, it is expected thatcare will be safer, faster and more accessibleto veteran patients.

The VPS devices allow patients to per-form tasks such as checking in for appoint-ments, validating personal contact informa-tion or reviewing insurance information on asimple touch-screen device. More potentialfunctions of the kiosks are possible in the fu-ture because of the customizable nature ofthe devices. The touch-screen devices alsoallow system administrators to track usage,update content and software and receivealerts about any technical issues.

The Boise VA Medical Center is sched-uled to receive the kiosk devices in April.While no set date has been identified for in-stallation of the devices for patient use,Boise VA officials are excited about the newtechnology. For those patients who are newto the concept, the Boise VA will still offerthe traditional means for checking in andperforming other health care tasks.

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

CONTINUED ON PAGE 10

CENTRAL DISTRICT HEALTH DEPARTMENT

Free kits test for colon-cancer signsColorectal cancer is the second leading

cause of cancer death in Idaho. But when it’scaught early, there is a 95 percent survivalrate. March is Colorectal Cancer AwarenessMonth, and you can get a free Colon Dis-ease Screening Kit by calling the IdahoCareLine at 2-1-1. The test kit allows you totest for some of the warning signs of coloncancer in the privacy of your home. Male orfemale, if you are 50 or older, you are at in-creased risk for developing colorectal can-cer. Get more information from the IdahoCareLine at 2-1-1, 1-800-926-2588 orwww.idahocareline.org.

CDHD offers health help Æ Fit and Fall Proof classes: Designed to help

senior citizens prevent injuries due to falls.Participants learn simple exercises to in-crease strength, balance and endurance andmore. CDHD offers free Fit and Fall Proofclasses in more than 20 locations. For infor-mation or to volunteer as an instructor, call208-327-8591 or visit www.cdhd.idaho.gov.

Æ Food Safety Training: CDHD offers three

levels of food safety training. The free BasicFood Safety videos are available for anyoneto download at www.cdhd.idaho.gov/food/train.htm. Food service employees andmanagers can enroll in either the IdahoFood Safety & Sanitation Certificationcourse or ServSafe Manager Certification.Both of these classes require registrationand payment. Call 208-327-7499 to register.

Æ Smoking Cessation Classes: CDHD is of-fering a free Tobacco Cessation class at theBoise Public Library Downtown startingApril 3. The class offers 10 hours of instruc-tion over five sessions. The class is free, butregistration is required. Call 208-375-5211.

Æ Cholesterol Screening: Offered the firstTuesday of every month at CDHD, 707 N.Armstrong Place in Boise, from 6:30 to 9 a.m.No appointment is necessary. Blood draw,blood pressure check and health informa-tion. Next screenings: March 6, April 3 andMay 1. $20. Call 375-5211 for information.

Æ Medical Reserve Corps: In an emergencyor public health incident, volunteers will beneeded to assist response agencies like Central District Health. Become an every-day hero by volunteering for the MedicalReserve Corps. Go to www.volunteeridaho.com to register and learn more.

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

AMERICAN RED CROSS OF GREATER IDAHO

Be a hero by giving bloodThe American Red Cross must be pre-

pared to respond to patient emergencieswith blood products 24 hours a day, sevendays a week, 365 days a year. All eligibledonors are encouraged to become everydaysupporters of the Red Cross and its Treas-ure Valley community by giving blood.

The blood donor center is at 5380Franklin Road in Boise. Call 1-800-REDCROSS or visit redcrossblood.org to makean appointment.

ISU-MERIDIAN HEALTH SCIENCE CENTER

ISU offers wide range of servicesÆ ISU-Meridian is offering a free com-

munity health screening for adults from 4 to7 p.m. Thursday, March 15, at ImmanuelLutheran Church, 707 Fort St. in Boise. Thescreening includes a basic physical exam,flu shot, blood sugar and HIV testing anddental evaluation. No appointment neces-sary. Call 373-1700 for more information.

Æ Free hearing screenings for children(ages 3 and older) and adults from 3 to 6p.m. Wednesday, April 11, at the ISU-Meridian Speech and Language Clinic.

No appointment is necessary. For more in-formation, call 373-1725.

Æ ISU-Meridian is accepting applicationsto the 2012 paramedic science program.Classes start in August. The deadline to ap-ply is May 15. Call 373-1760 or visitwww.isu.edu/kasiska/paramedic.

Æ The Delta Dental of Idaho Dental Resi-dency Clinic at ISU-Meridian offers a fullslate of services, including oral surgery, im-plants, root canals, crowns, pediatric den-tistry and preventive care. Most insuranceplans are accepted. The clinic also offers dis-counts based on family income. Call 373-1855for more information.

Æ The Counseling Clinic 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.

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

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

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BOISE STATE UNIVERSITY

Project studies protein, cartilageA Boise State study has shed new light on

how proteins interact, or bind, with one an-other in tissues. The new information couldhelp scientists with tissue engineering andstrengthening efforts to treat cartilage dam-age and degeneration by diseases such as os-teoarthritis, which affects more than 20 mil-lion Americans and is the most commontype of arthritis.

Cartilage is central to proper growth andarticulation of the joint. The cartilage tissueis composed of chondrocytes and a denseextracellular matrix, which in turn is com-posed of water, proteoglycans and collagens.

The BSU biologists found that a proteincalled collagen XI interacts with specific pro-teins in the part of the tissue that providesstructural support to the cell. Collagen XI isone of the few proteins that is known to pre-vent arthritis, and when it is mutated or ab-sent, the individual will develop arthritis earlyin life. Even knowing this, the progression ofthe disease is still poorly understood by scien-tists. This lack of understanding prevents thedevelopment of effective treatments.

“Knowing which proteins collagen XIbinds to could have significant implicationsin helping clinicians monitor cartilage health

as well as diagnose and treat debilitating dis-eases like arthritis,” said study co-author Julia Oxford, biology professor and directorof the Biomolecular Research Center. “Un-derstanding these complex gene familieswill make major improvements in the quali-ty of life for those dealing with a broad spec-trum of arthritic syndromes. If we knowwhat the structure should look like we canlook for changes caused by disease and fig-ure out ways to stop and treat it.”

Oxford said that based on the findings,collagen XI has the potential to be used as adiagnostic tool to predict which individualsare predisposed to the development of os-teoarthritis.

Can you ‘Beat Coach Pete’? Join BSU football Coach Chris Petersen

for the 2012 Beat Coach Pete ScholarshipRun/Walk starting at 9:30 a.m. Saturday,April 14, at the Boise State Student Recre-ation Center. Registration for the 3-mile raceis limited to 2,000 runners/joggers and 1,500walkers. Prices start at $15 for BSU studentsand kids 10 and younger; $25 for other partic-ipants. Family options available. Register online at http://rec.boisestate.edu/beatpete.

Learn more about Boise State programs atBoiseState.edu.

UNIVERSITY OF IDAHO

Math helps chase viruses Viruses mutate often and because their life

spans are on the order of minutes or hours, atremendous amount of change can occur in ashort time.

Paul Joyce, Holly Wichman and CraigMiller, all faculty in the University of Idaho’sCollege of Science, have set out to discoverwhat the next move of the mutation process isgoing to be. “We’re focused on understandingand predicting viral evolution,” Miller says.

The research begins in the laboratory,measuring how individual mutations affectthe physical properties of the virus, things likehow well the virus attaches to its cellular hostand how quickly it reproduces inside the cell.They also collect data on how different envi-ronments alter the effects of the mutationsand how mutations behave in combination.

One of the topics Joyce, Wichman andMiller are especially interested in is what al-lows a virus to switch from one host to anoth-er. “We use a model system that was devel-oped by Jim Bull at the University of Texas,”says Wichman. “I took a sabbatical and wentthere to learn about experimental evolution,and learned this model system.”

“We look at how the virus changed andthen fit the changes to a mathematical mod-

el,” says Joyce. “Then, we test predictions ofthe model in the lab and if it’s wrong we makeadjustments based on what went wrong.”

Each member of the group has their ownarea of expertise. Joyce makes the mathemati-cal models that the group will apply to theirtheories of how a virus will mutate. Wichmanworks with the virus to study the mutations itmakes while exposed to a different environ-ment. And Miller acts as sort of a middle man.

“I keep my foot in two doors,” says Miller.“I know biology and math, so I am able tobuild mathematical models that are biologi-cally meaningful.”

Miller helps take a biological system fromWichman and translate it into mathematicalterms so that Joyce can push the mathemati-cal portion even further.

This news item was written by University ofIdaho student Sam Chafe. Learn more aboutUI programs at www.uidaho.edu.

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

If you’d like your organization’s news considered for publication in the May 5 issue of Living Healthy, contact Holly Anderson at [email protected] by April 18.Space is limited, and all contributions may beedited for length, style and other considerations.


Seven weeks and hundreds of training

miles are all that separate many novice

Treasure Valley runners from their

first attempt to conquer the Race to Robie

Creek. What’s that? You say you haven’t

started training yet for that race or one of

the many others coming up in the Treasure

Valley? Well, don’t let that stop you.

The truth is, it’s never too late (or too ear-

ly) to start training for even your most am-

bitious and near-term goals. As long as you

take a healthy approach, there’s always

enough time to get you into some kind of

shape for a future event.

For people serious about their speed and

finish times, distances as long as or longer

than half marathons (13.1 miles) call for a

training schedule that starts almost three

months before the event. But perhaps “seri-

ous” just isn’t the right word for the experi-

ence that most people are looking for.

Run to the head of the PACK

STORY BY RICK OVERTON Special to the Idaho StatesmanPHOTOS BY DARIN OSWALD [email protected]


If you want to participate in one of the Treasure Valley’s manyrunning or walking traditions, the time to start moving is now


“The rate of success goes up the more fun you arehaving,” says Steve Blake, founder of the not-for-profitBoise RunWalk and an advocate of training with groupsof runners. “Fun is directly connected to relationships.People like to train with similar, like-minded people.They participate together and they make friends.”

Coach Steve, as he is known to many, should know.Over the past 10 years, the coach and other training vol-unteers at Boise RunWalk have helped an average of300 people a year prepare themselves to achieve dis-tance running goals. Some participants think 5 kilome-ters might as well be 100; others are trying to shaveminutes off a marathon time. Either benefits from somestructured group training runs.

Blake describes the target audience as people age 35to 50 who simply have had trouble finding the time intheir busy lives to run regularly. Running groups canhelp hold people to their goals and provide an incentiveto overcome procrastination.

According to Rich Harris, co-owner of BandannaRunning and Walking shop in Downtown Boise, mak-ing a plan may be the single most important step to suc-cessful training. “It doesn’t do you a lot of good to run


For competitive runners, seconds matter, and an in-dustry of trainers and techniques has emerged tosqueeze a little more speed from the swiftestamong us. But for most people, training for a run ismuch simpler than that. Here are some generalprinciples to keep in mind as you prepare your mindand body to take on a long run:

STAY LIMBER Stretching before and after trainingruns makes you less vulnerable to simple injuriessuch as muscle or tendon strains. Many seasonedrunners advocate running for 5 to 10 minutes beforethe first stretch, and there’s some logic to that: Your muscles warm up and loosen in those first fewminutes, making your body more receptive to thebenefits of stretching. Just remember to take thatfirst 10 minutes easy.

GET THE RIGHT SHOES Running requires little inthe way of gear, but good shoes are indispensable.Every foot, stride and goal is different, and some-where out there is the perfect shoe for your foot.Plan on spending several hours trying on shoes andjogging short distances. To the extent that you can,don’t skimp on cost. Recovering from an ankle ortendon injury will take more of your time and money than good shoes.

FOCUS ON NUTRITION Like any machine, youget out of your body what you put in. As a generalrule, a 150-pound runner will burn 100 calories amile. Considering that the daily energy intake ofthat same person may be little more than 1,500 to1,800 calories, a burn rate like that can quickly ex-haust the day’s energy reserves. Don’t count on energy bars to replace all those calories during orafter a run; after all, you need to have the energy inyour body before you can use it. Adapt your daily diet to anticipate your exercise routine, but plan oncarrying some source of quick energy during longtraining legs just the same.

CROSS TRAIN Try to work some training into yourschedule that uses different muscle groups thanrunning. This is where a gym membership can real-ly pay off, or even a good bicycle. Fitness consult-ants at most commercial gyms are on hand to helpyou identify exercise or workout machines that willadd to your total body fitness, providing a betterfoundation for becoming a better runner.

REST Sleep is critically important to the quality ofyour waking hours. Similarly, rest is a paramountconcern for improving your fitness. In fact, rest peri-ods are exactly when your physiological improve-ment takes place. After exertion, your body goes towork rebuilding and strengthening the tissues andtendons you have just exercised. Build at least onerest day into every training week. Distance runnersshould plan on scaling back the entire last week before a half or full marathon.

A FEW TIPS FOR NOVICE RUNNERS

Coach Steve Blake and members of Boise RunWalk begin their weekly run on a recent Saturday. LEFT ON PAGE 12: Why did the runnercross the road? Runners are safer and more visible when they train in groups, and organizations such as Boise RunWalk have found thatpeople with training buddies tend to stay motivated toward achieving their fitness goals.

Members of Boise RunWalk gather at the Fort Boise Community Centerto train together during a scheduled run/walk outing recently. The group usually starts each Saturday morning meeting with a question-and-answer session with running coaches such as Steve Blake, and thenheads outside for some running and walking. The group attracts people ofall fitness levels and abilities — from beginners to experienced racers.


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Coach Steve Blake and members of the Boise RunWalk group discuss training strategies and other fitness topics during a recent gathering. In addition to its regular Saturday morning ses-sions, Boise RunWalk offers other clinics focusing on nutrition, exercise, injury prevention, cross-training and more. Additional training sessions as well as coaching sessions with a personal train-er are also available to members.

four days one week and none the next,” observes Harris.

For people with busy schedules, this might meanfiguring out when runs are going to fit around otherpriorities like work, family and children. Having agood plan helps people train with consistency, andconsistency leads to results. It also reduces thechances of simply pushing yourself too hard.

“It doesn’t matter how elite the athlete, people often over-train, and that’s where the value of coach-ing comes in,” Harris says.

As his warning about over-training suggests, eventhe best coach can’t overcome a shortage of time totrain between now and your event. But there is onething everyone can adjust: their expectations.

The Race to Robie Creek, for example, might bewon in little more than an hour and 20 minutes. Andyet there are upwards of a thousand people who walkthe entire course. All organizers ask is for partici-pants to finish within five hours — a pace of roughly23 minutes a mile.

As long as you are satisfied with a pace somewherebetween the tortoise and the hare, then it’s never toolate to start training.


Local freelance writer Rick Overton is active outdoors year-round and hasbeen known to knock out a half-marathon in under two hours. Rick iscurrently training for this summer’s Sawtooth Relay, where he will run a legthat does not entail scaling Galena Summit.

April 14: Beat Coach Pete Scholar-ship Run/Walk (http://rec.boisestate.edu/beatpete)April 21: Race to Robie Creek (robiecreek.com)May 12: Boise Komen Race for theCure (komenboise.org)May 19: Famous Idaho PotatoMarathon (www.ymcatvidaho.org)Sept. 22:St. Luke’s Women’s Fitness Celebration (celebrateall.org)

This is just a very few of the manyupcoming run/walk events in theTreasure Valley. See the communi-ty calendar in every Tuesday’s Idaho Statesman sports section orcheck with running groups/shopsfor more information.

A FEW UPCOMINGVALLEY RACES

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For some the idea of carrying a phone on a runis just plain silly, but thanks to GPS, mostsmartphones not only double as MP3 players,but also can run apps that assist with variousaspects of training.

An app might help you stick to a workout planor track your progress against peers, but it’sstill best to establish your plan up front, choos-ing the app that fits what you need. The GPSsensor in these devices has limited accuracy

over short distances, meaning that although asmartphone app might be accurate over longdistances, it’s just dead weight if you are run-ning laps on a track.

Coach Steve of Boise RunWalk hesitates tomake recommendations. “The apps helpsome of us quantify our training programs, andsome people like to have that extra data,” hesays. “But there are plenty of people who justwant to put on their shoes and go.”

Here are a few of the most popular smartphone training apps:

MapMyRun www.mapmyrun.comAvailable on all smartphone platforms, MapMyRun is just oneactivity covered by the line of MapMyFitness apps. Users ofthe app can register on the website for nutrition and trainingadvice, establish networks of friends and training partners, andpost the results of workouts to various social media outlets.

MyTracks mytracks.appspot.comFor those who can’t get enough Google in their lives, thisAndroid-only app integrates with myriad other applica-tions in the Googleverse, with a strong mapping andsharing component.

Strava www.strava.comThose who thrive under a sense of competition will find muchto like in Strava, available on all smartphone platforms. The appencourages runners and cyclist not only to track routes, but toregularly upload data from workouts to the website and com-pare it to others.

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Boise RunWalk639-1434boiserunwalk.comThis nonprofit has been organizing and con-ducting training runs for 10 years, helpingrunners from novice to expert stay motivat-ed. The $155 annual fee (other sessions/options are available) covers the expenses ofthe organization and its volunteers. Separatefees may be charged for additional clinics.

Treasure Valley YMCASeveral locations, including Downtown Boise(344-5501) and West Boise (377-9622) www.ymcatvidaho.orgNo organization in the area organizes morerunning events than the Y. Longtime staffer TimSevera is practically synonymous with the localrunning scene, and even non-members will findmany opportunities to join running groups, gettraining assistance or participate in events.

Bandanna Running and Walking504 W. Main St., Boise, 386-9017www.bandannarunning.comOpened almost 18 years ago, this DowntownBoise shop owned by former miler Rich Harrisand his wife, Shannon, has helped several gen-erations of Boise runners find the right gearand other tools to reach their running goals.

Shu’s Idaho Running Company1758 W. State St., Boise, 344-6604idahorunningcompany.comAllow enough time for the well-trained staff tohelp you find just the right shoe — the reasonthere are people running in the parking lotmost days. Mike Shuman’s popular shop alsoorganizes group training runs (Thursdayevenings and Saturdays) and other activities.

There are many other resources in the Valley;just ask your favorite runner for their advice.

RESOURCES FOR RUNNERS

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BY MATT MCNABMCCLATCHY-TRIBUNE

Looking for ways to keep yourskin looking healthy? Dr. JeffreySpiegel, a facial plastic surgeon andprofessor of facial plastic surgeryand head and neck surgery atBoston University, has several anti-aging tips to help your skinlook healthier and younger beforeyou consider going under the knife.

ÆPut time into taking care of yourhands and face. “Putting the time ingoes toward a good, clear com-plexion,” he said. “People willknow if your skin is healthy. Theycan tell the difference betweenfreckles and lesions.”

Spiegel added taking the weath-er into account is important aswell.

“It’s frigid up here in Boston, soI have to take care of my handsand face, which are exposed. Thesame goes for the sun. Most of thetime the rest of your skin is cov-ered, which is why it’s necessaryto focus on the hands and face.”

Æ Use gentle facial washes. “Old-er men might find this too femi-nine an activity, but it’s impor-tant,” he said. “Look at it this way.You aren’t going to use a flat-headscrewdriver on a Phillips-headscrew, so why use soap on yourface instead of a facial wash?”

Spiegel also advocated usingmoisturizer and sunscreen, re-gardless of the temperature or sea-son.

“Sun damage causes lots ofproblems to your skin, not to men-tion cancerous growth,” he said.“Your body can’t heal the sundamage unless you give it time toheal, and you can’t give it time toheal without using sunscreen.”

Æ Take note of your facial posi-tions. “Your facial positions shouldaccentuate the positive features ofyour face,” he said. “For men, hav-ing good posture and keepingyour jaw and chin up is important.For women, looking up makes theeyes look larger and keeps the eye-brows up.”

Æ Attitude. “Confidence and at-tractiveness go hand in hand,”Spiegel said. “You are who youwant to be.”

Æ Take note of your sleepinghabits. “From your 30s to your 50s,how you sleep is important,” hesaid. “Certain sleep positionsleave sleep lines on your face,which become wrinkles on yourface.”

Sleep lines are perpendicular toregular wrinkles because they are

not caused by muscle use.“You need to take note of how

you sleep and what you sleep on,”he said. “Sleeping on your side orusing a rough pillow can causesleep lines and wrinkles. Sleepingon your back is the best option,but people find it uncomfortable.”

Spiegel said considering op-tions to make sleeping on yourback more comfortable, such asthe Envy pillow, are very impor-tant.

“It’s not a great name for a pil-low, but it’s effective,” he said.

Æ Get enough sleep. “Getting agood night’s sleep is important,”he said, “even if it means going tobed earlier. You have to compen-sate for your biological clock.”

Æ Stay hydrated. “Dehydrationcauses all sorts of problems, in-cluding problems to your skin,” hesaid.

Spiegel said pinching the skinon the back of your hand is a goodtest to see if the skin is properlyhydrated.

“If it doesn’t snap back intoplace quickly, it means the skin isn’t hydrated,” he said.

Spiegel added that drinking water adds volume to the face,making it appear healthier.

Æ Don’t be afraid to try Botox.“There are quick procedures to bedone with very little downtime,”he said. “There’s no such thing asbeing too old for Botox.”

Spiegel said the procedure hasits advantages, noting that Botoxusers have an improved mood,among other effects.

Æ Think about trying Botox alter-natives. “Certain fillers last severalyears now and regrow tissue,”Spiegel said. “Sculptra is one. Itprovides volume and stimulatesthe body to grow and fill lost tis-sue.”

Æ Spiegel’s final tip? “Don’t beafraid to get an opinion,” he said.“That’s what the experts are therefor — to ask an opinion. You getyour chimney and your heatingchecked regularly. Why not getyour skin checked as well?”

He advocated going to theAmerican Academy of Facial Plas-tics and Reconstructive Surgery.The group’s website ishttp://www.aafprs.org.

“They have specialists availablein every community, and they specialize in faces, not other plastic surgeries,” he said. “They’llhave helpful, easy suggestions andthey’ll help you make up yourmind.”

These anti-aging tips will have you looking young again

Skin that wins

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Vertigo, Dizziness or Losing your Balance?

is holding a FREE in-office seminar on

Balance Disorders

Topics to be discussed:•Possible causes of vertigo/dizziness.•Three systems involved with balance.

•Brain Based Therapy as a possible treatment.•Wholistic approach to problem.

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BY ALISON JOHNSONDAILY PRESS (NEWPORT NEWS, VA.)

Many companies now packagesnacks in 100-calorie portions, butthey often don’t contain the nutri-ents your body needs.

Some advice: Read package labels. Plenty of un-

healthy ingredients can go into a100-calorie snack. Ideally, a servingshould contain less than .5 grams ofsaturated fat and less than 10 to 12grams of sugar — the lower the bet-ter — along with some fiber andprotein. Pretzels, air-popped pop-corn and nuts tend to be among thehealthier packages.

Avoid the least healthy packages.Chocolate chip cookies, candy, bis-cuits and crackers such as Ritz andCheez-It land on Wellington’s“worst” list because they’re high insugar and/or artery-clogging fats.

Think outside the bag. Stay close to100 calories with 4 to 6 ounces oflow-fat yogurt, a hardboiled egg and

a small piece of fruit, an ounce ofcheese — look for one with less thantwo grams of fat per serving — or athird of a cup of edamame beans.

Get milk. Drink a cup of low-fatchocolate milk, which is rich in protein, or warm a cup of skim milkwith sprinkles of cinnamon andvanilla extract.

Load up on fruits. A small bananaor medium-sized pear or appleshould run about 100 calories, aswould a cup of berries, half a largegrapefruit or two plums or apricots.Or pair half a fruit serving with twoteaspoons of peanut butter or a fewdry-roasted nuts.

Cut up vegetables. Raw leafy veggies such as broccoli and cauli-flower only contain about 30 calo-ries per two cups; other easy snackssuch as carrots, celery and cherrytomatoes have roughly 30 caloriesper half cup. Hummus, at roughly80 calories for a quarter-cup, can bea smart dip.

How to pick a better 100-calorie snack

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BY JENNIFER LARUE HUGETSPECIAL TO THE WASHINGTON POST

Wearing headphones while walking can be arisky business, new research from the University

of Maryland suggests.In a study published in the journal Injury Pre-

vention, researchers looked at reported pedestrian-vehicle collisions in which the pedestrian was wear-ing headphones — either the cover-the-whole-earvariety or ear buds. They found 116 reports of deathor injury under such circumstances between 2004and 2011. Eighty-one of the collisions resulted in theheadphone-wearer’s death.

Nearly 70 percent of the victims were male andabout two-thirds were younger than 30. Most ofthe accidents (59 percent) took place in urbanareas. In 34 of the 116 cases, reports mentionedthat horns or sirens had been sounded before

the victim was struck.

The authors suggest two ways thatwearing headphones might contribute toan increased risk of accidents.

Headphone use can lead to “inattentionalblindness,” a form of distraction in which aperson’s attention is divided between listen-ing to the sound the device is producing, ma-nipulating its controls and fundamental taskssuch as walking.

Headphones can also cause “environmentalisolation” — blocking out external sounds suchas horns and sirens.

The authors note that their study didn’t allow them to establish a cause-and-effect relationship between headphone use and apedestrian’s being struck, and that otherfactors, such as suicidal intentions, sub-stance abuse or mental illness, mighthave been in play in some cases.

Listen up! Headphonesdrown out dangers

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BY ALEXIA ELEJALDE-RUIZCHICAGO TRIBUNE

In an ideal world, kids woulddrink only water and milk in thequantities recommended by dietary guidelines: 16 ounces ofnonfat or low-fat dairy for childrenages 2 or 3; 20 ounces for childrenages 4 to 8; and 24 ounces for any-one 9 and older.

But the lure of sodas, fruitdrinks, sports drinks, flavoredmilks and flavored waters thathave made sugar-sweetenedbeverages the leading source ofadded sugar in children’s diets —and, consequently, a prime culpritin tooth cavities and childhoodobesity — is as unavoidableas Justin Bieber’s singing tooth-brush.

How can you steer your kids toward more healthful choices?Here are some tips:

Practice what you preach.Pouryourself a glass of milk when yougive one to your child, and don’tkeep sugary drinks in the house,advises Dr. Mary Lou Gavin, a pe-diatrician specializing in weightmanagement at Nemours/Alfred I.

DuPont Hospital for Children inWilmington, Del., and a medicaleditor at kidshealth.org. Theyounger your child is when you in-still healthy habits, the easier itwill be.

Limit fruit juice. Though it pro-

vides some nutrients, 100 percentfruit juice has loads of sugar and,being liquid, doesn’t offer the samefiber and fullness you get whenyou eat an actual piece of fruit,Gavin said. The American Acade-my of Pediatrics recommends nomore than 4 to 6 ounces of 100 per-cent fruit juice per day for childrenage 1 to 6, and no more than 8 to 12ounces for kids older than 6.

Treat sugary drinks as dessert.Rather than ban them outright,which might make them all themore appealing, allow them as oc-casional treats, said MarleneSchwartz, deputy director of theRudd Center for Food Policy andObesity and Yale University.

Visualize the sugar content. A canof full-calorie soda has 39 to 44grams of sugar — the equivalent of10 to 11 teaspoons of sugar, an im-age that just might give a kid

pause, Schwartz said. Convertgrams of sugar to teaspoons by dividing by 4.

Avoid diet drinks. Although theycan be useful tools when weaningoverweight or soda-addicted kidsoff of sugary beverages, it’s gener-ally best not to feed kids artificialsweeteners when we don’t knowtheir potential long-term effects,Schwartz said.

Interpret ingredient lists. Addedsugars and artificial sweetenerscan be hard to spot because theycome under many names. Somecommon aliases for added sugar,according to the Rudd Center:high fructose corn syrup, fruitjuice concentrates, corn syrup,fructose, sucrose, glucose, crystalline fructose and cane sug-ar. Artificial sweeteners might goby acesulfame potassium, aspar-tame, sucralose or stevia/rebiana.

Stop the pop: Steer your kids to better drinksINSTEAD OF: Store-bought flavored milkTRY: Nonfat or low-fat milk with a dollop of chocolate or strawberry

syrupINSTEAD OF: Vitamin water or flavored waterTRY: Regular water with a twist of lemon or lime, or a slice of cucumber

or watermelonINSTEAD OF: Soft drinksTRY: Seltzer water with a splash of 100 percent fruit juiceINSTEAD OF: Fruit drinks, sports drinks and sweetened teasTRY: Homemade, unsweetened tea with a splash of juiceINSTEAD OF: 100 percent fruit juiceTRY: A fruit smoothie with real fruit, low-fat yogurt and no added sugar

DRINK UP WITH THESE FUN ALTERNATIVES


BY MARNI JAMESONTHE ORLANDO SENTINEL

Anyone who has a close relative with Alzheimer’sshares the same worry: Am I next?

However, a growing body of research indicates thatour lifestyles — particularly what we eat and whetherwe’re obese — play a greater role than our genes indetermining our brain health as we age.

“For years, scientists thought that Alzheimer’s wasprimarily genetic,” said Gary Wenk, professor of neuroscience at Ohio State University. “We now believe that, while there’s a genetic component,Alzheimer’s is primarily a lifestyle disease.”

People do carry genes, including APOE-4, that pre-dispose them toward the disease, but whether theyactivate those genes depends heavily on theirlifestyles, said Dr. Stuart Lipton, professor at Sanford-Burnham Research Institute, where he’s scientific di-rector of neuroscience, aging and stem-cell research.

“A myth exists that if the Alzheimer’s gene is inyour family, you’re going to get it. But that only affects1 percent of cases,” Lipton said. “What matters most ishow you superimpose your lifestyle on top of your ge-netic background.”

FOOD AFFECTS YOUR BRAINA degenerative brain disorder that causes progres-

sive loss of memory and intellectual and social skills,Alzheimer’s is the most common form of dementia,affecting 5.4 million Americans, according to theAlzheimer’s Association. Though no cure exists, med-ications can slow progress.

Although Americans may have more control overwhether they develop Alzheimer’s than they thought,the primary risk factors are all on the rise.

“Looking at the rising rate of obesity, diabetes andmetabolic syndrome, we’re in a bad state of affairs,”Lipton said.

Obesity is linked to Alzheimer’s because it’s a riskfactor for diabetes, and diabetics have two to threetimes greater risk of developing Alzheimer’s, said Ira Goodman, a neurologist at Orlando Health. “We

Your diet, weight may bemore important than genes,

experts say

Feardementia?


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believe that’s because their impaired abilityto use or make insulin contributes to neu-rodegeneration” — in other words, brainbreakdown.

Goodman, like other neuroscientists, rec-ommends eating fewer carbohydrates,which keeps insulin levels down.

He cited a study out of the University ofCincinnati that found that carbohydrate re-striction helped participants who had mildcognitive impairment regain mental func-tion. Researchers divided the 23 partici-pants into two groups. One group went on atypical diet consisting of 50 percent of calo-ries from carbohydrates for six weeks. Theother group went on a low-carbohydrate diet, where fewer than 10 percent of caloriescame from carbohydrates.

Afterward, cognitive function stayedabout the same in the first group, while inthe low-carb group, function improved, according to the 2010 study, published in theNeurobiology of Aging.

Brain experts also recommend a diet highin protein and rich in colorful fruits and veg-etables. The latter are strong in polyphenolsand anti-oxidants, which have proven toboost brain health.

CURB THE STRESS — AND CORTISOLControlling stress is also important for

optimizing brain function. Stress increasescortisol, a hormone, in the blood, which in-creases blood sugar, which increases in-sulin, Goodman said. The neuroscientist al-so does research at Compass Research inOrlando, where studies are under way look-ing for medications to prolong brain healthand slow mental demise.

In a recent study at Yale, scientists foundthat stressful events appeared to cause gray

matter — the brain tissue that contains den-drites, which transfer information betweenbrain cells — to shrink. The cumulative ef-fects of stress lead to cognitive impairmentand probably to memory loss, said re-searcher Rajita Sinha, professor of psychia-try at Yale Medical School and director ofthe Yale Interdisciplinary Stress Center.

Yale researchers asked 103 healthy volun-teers ages 18 to 48 to fill out questionnairesto quantify the amount of stress they’d hadin their lives. Then participants underwentbrain scans.

Subjects who had experienced recentstressful events, such as loss of a job, houseor loved one, showed markedly loweramounts of gray matter in the prefrontalcortex, according to the study published in arecent issue of Society of Biological Psychi-atry.

“The dendrites shrink with high levels ofstress,” Sinha said. “But all is not lost. Thebrain is dynamic and plastic. If the stress isdealt with in a healthy manner, dendritesgrow back.”

AGE IS STILL A FACTORA healthful manner includes all the be-

haviors that help keep Alzheimer’s at bay:keeping blood-sugar levels steady, exercis-ing, building good personal relationshipsand engaging in positive activities, Sinhasaid.

Of course, another primary risk factor forAlzheimer’s is getting older. Today, thechances of having Alzheimer’s by the time aperson reaches age 85 is 50 percent, Good-man said. That risk rises to 75 percent by age100.

“Even if you do carry a genetic predispo-sition, lifestyle modifications in midlife cangreatly reduce the risk and delay onset,”Goodman said.

Æ Coffee drinkers and those who partake ina little wine each day also enjoy some protec-tive benefits, said Gary Wenk, professor ofneuroscience at Ohio State University, and author of “Your Brain on Food.”

Long-term global studies have shown that those who consume five cups of coffee aday reduce their incidence of diabetes by 50 percent, and that protection increases ascoffee consumption goes up.

Æ Other brain-healthy behaviors includekeeping cholesterol levels, blood pressure andinflammation under control. “What’s good foryour heart is good for your brain,” said IraGoodman, a neurologist who conductsAlzheimer’s studies at Compass Research inOrlando, Fla.

Æ Patients who’ve taken statins for years tocontrol their cholesterol seem to have some

protection, as do those who keep their bloodpressure down, with or without medication,Wenk said.

Æ Large epidemiological studies have suggested that anti-inflammatory medica-tions also help. “Those who developed arthritisearly and began taking nonsteroidal anti-inflammatories were at lower risk of develop-ing Alzheimer’s,” Wenk said.

Æ Exercising your body and your brain alsoproves protective. “The more you learn, themore synapses you make,” Goodman said.“Brain degeneration involves the breakingdown of synapses, so the more you have thelonger the brain takes to break down. This iswhy we think people who are highly educatedhave a lower incidence of Alzheimer’s.”

Æ Socializing with friends and being activein your faith also help, researchers say.

MORE WAYS TO HELP WARD OFF ALZHEIMER’S



PLAYING IN THE SNOW

ULLR FEST-STYLEAT BOGUS BASIN PHOTOS BY SHAWN RAECKE [email protected]

Revelry, costumes and plenty ofskiing were all part of the fun at

the 5th annual Ullr Fest at Bogus Basin Mountain

Recreation Area in February.The event, hosted by the

Bogus Basin Ski Club, celebrates the Norse god of all things Nordic and snow.

The Ullr Fest king for 2012 was Jeff Day.

Ullr Fest queen Janice Walker rejoices in the fact that the snowis falling at Bogus on this Saturday afternoon.

Skiers and snowboarders follow Ullr king Jeff Day, who wasdressed in a cape and Viking horns, down the mountain.

Kerry Ireland rings the cowbell at the festival.

MORE PHOTOS ONLINE AT IDAHOSTATESMAN.COM

BE HIP! GET FIT!

1) Stay Active: Play together inside & outside.

2) Make family meals a special time together.

3) Eat less fast food & more nutritious meals at home.

4) Try snacking on tasty fruits & veggies.

5) Enjoy milk with meals & water with snacks.

6) Drop the TV & video games, try reading together.

SIX SIMPLE STEPS

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BY ROCCO DISPIRITOFOR THE ASSOCIATED PRESS

Swedish meatballs are such a retropotluck throwback, they are simply rollingin ironic hipness. Meaty, tender, juicy, sweetand sour, they are addictively easy to spearwith a toothpick and pop one after another.

But I do it with a difference. There arecountless recipes for Swedish meatballs, butmost aren’t all that diet-friendly. Most vari-eties pack nearly 74 calories and more than4 grams of fat per meatball. I knew I coulddo better. Here’s my lighter, healthier ver-sion of this popular appetizer.

I cut the fat by using extra-lean groundturkey breast, 96 percent leanground beef sirloin, low-sodium(and fat-free) chicken broth,olive oil cooking spray and evap-orated fat-free milk (traditionalrecipes call for heavy cream).Then I stirred in just enoughpuffed brown rice, egg white andarrowroot (a cornstarch-likethickener) to hold everything together. The result is a delicious37-calorie meatball. Swedishmeatballs traditionally are ac-companied by lingonberry pre-serve, which is loaded with sug-ar. Instead, I used a gourmet no-sugar spiced cranberry sauce.

SWEDISH MEATBALLS

Start to finish: 40 minutesMakes 20 meatballs8 ounces extra-lean ground turkey breast6 ounces 96 percent lean ground beef2/3 cup fat-free, reduced-sodium chicken broth,

divided1/2 cup chopped yellow onion1 egg white2 cups puffed brown rice cerealSaltRed pepper flakes1/4 cup evaporated fat-free milk1 teaspoon arrowroot powderOlive oil cooking spray1/4 cup no-sugar spiced cranberry sauce (such

as Steel’s Gourmet)Heat the oven to 375 F.In a large bowl, combine the turkey

breast and ground beef and mix gently.In a blender, combine · cup of the chick-

en broth, the onion and egg white. Blend un-til finely chopped, about 15 seconds. Add thepuffed rice and blend to make a thick paste.

Add the egg mixture to the meats, thenseason with salt and red pepper flakes as de-sired. Divide the mixture into 20 evenmounds, using about 1 tablespoon each.

Shape each into a ball using slightly wethands to help prevent sticking.

Coat a large nonstick saute pan withcooking spray and heat over medium-high.Working in batches if necessary, once thepan is hot add the meatballs, leaving about1/2-inch space between them. Cook for 1 to 2minutes, or until browned on the bottoms.Roll the meatballs onto the other side andbrown evenly, 1 to 2 minutes. Remove themeatballs from the pan.

Add the remaining chicken broth to thepan and bring to a simmer. In a small bowl,mix the evaporated milk with the arrow-root, then stir into the chicken broth. Cook

and stir for about 10 seconds, then returnthe meatballs to the pan, then place the panin the oven and bake for 8 to 10 minutes, oruntil the meatballs are cooked through.

Transfer the meatballs to a platter. Set thesaute pan over medium heat and cook thesauce for 1 to 2 minutes, or until slightlythickened. Spoon the sauce over the meat-balls and serve with the cranberry sauce.

Can’t find a gourmet cranberry sauce?Make your own. In a medium microwave-safe bowl, combine › cup fresh or frozenunsweetened whole cranberries, ¤ cup wa-ter, 3 packets of stevia sweetener, 1 table-spoon agave nectar and a pinch of salt. Cov-er loosely with plastic wrap, then mi-crowave on high until the cranberries popand the mixture boils, about 2 minutes.Carefully remove the plastic wrap and mashthe mixture with a fork or potato masher tomake a chunky cranberry sauce.

Nutrition information per meatball (values arerounded to the nearest whole number): 37 calories; 1 g fat (12 percent of calories from fat; 0 g saturated); 10 mg cholesterol; 3 g carbohydrate; 5 g protein; 0 g fiber; 68 mg sodium.

Rocco DiSpirito is author of the “Now Eat This!”and “Now Eat This! Diet” cookbooks.

Rocco rolls Swedishmeatballs with a lighter side

MATTHEW MEAD / The Associated Press

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Documents

Living Healthy - March 2012