2 c old-fashioned rolled oats
¼ c ground flaxseed
¾ tsp ground cinnamon
¼ tsp ground cloves
¼ tsp salt
½ c almond butter
¼ c honey
1 tsp vanilla extract
½ c finely chopped and pitted Medjool dates
½ c dried cherries or goji berries
1. PREHEAT the oven to 350°F. Coat an 8″ x 8″ pan with canola oil cooking spray.
2. COMBINE the oats, flaxseed meal, cinnamon, cloves, and salt in a large bowl.
3. COMBINE the almond butter, honey, and vanilla in a small bowl. Add to the dry ingredients and stir to combine. Stir in the dates and cherries until well combined.
4. PRESS the mixture firmly into the prepared pan.
5. BAKE for 25 minutes, or until the edges are browned. Let it cool completely before cutting into eight bars.
6. STORE in an airtight container.
SkinSmart Question of the week:
True or False: Warts will go away on their own in months, if left alone?
The answer is: TRUE!
Dr. Wray says that, “Even though the immune system will eventually get rid of warts, I recommend treating them to prevent their spread.”
Date: Saturday, May 10th
Time: 9:00AM – 11:00AM
Location: Bingham Memorial Hospital Medical Plaza – 98 Poplar Street, Blackfoot
Shriners Hospitals for Children is offering their Biannual Free Screening Clinic at Bingham Memorial Hospital.
The Clinic Treats:
- Problems with Bones, Joints, or Muscles
- Cerebral Palsey
- Spina Bifida
- Scoliosis (Curvature of the spine)
- Hip Disorders
- Hand or Foot Disorders
- Back Problems
- Club Foot
- Skeletal Growth Abnormalities
- Cleft Lip/Palate
- Burn Scars
- Bowed Legs
If you know a child (18 years of age or under), with any of these conditions – Shriners Hospital for Children would like to help.
No appointment is necessary. For questions regarding the clinic, call 785-3800.
Myth #1 Fruit is too sugary for diabetics.
Even though fruit contains carbohydrates and can affect your blood sugar, it can be a very healthy part of your diet, even if you are diabetic. Fruit has a milder effect on blood sugar and offers valuable nutrients and fiber,” says Dr. Jared Kam, a board certified Family Medicine provider at Bingham Memorial Hospital. “Two or three servings of whole fruit each day should be a regular part of a diabetic’s diet.” Choose whole fruit over processed fruits like applesauce, fruit cocktail, or fruit juice.
Myth #2 Diabetics count carbohydrates, not protein or fat.
Limiting carbohydrate intake will help keep your blood sugar levels in check, but it’s also important to be sure that your total calorie intake is appropriate. “Eating too much protein or fat can lead to weight gain, which alter medication dosages and diet,” says Dr. Kam. “Regular visits with your doctor will help you stay properly balanced.” Diabetics also have an increased risk of heart disease, so watching your saturated fat intake is important.
Myth #3 All diabetics have the same diet.
Until 1994, the American Diabetes Association suggested that all diabetic meals should be comprised of at least 60% carbohydrates for regulation of their disease. Studies have shown that low-carbohydrate diets can be very effective in helping diabetics lose (or maintain) weight and improve insulin sensitivity. The American Diabetes Association now acknowledges that lower carbohydrate diets may be helpful in some patients and recommends that diets be individualized.
Myth #4 All Type 2 diabetics need to take insulin or other anti-diabetic drugs for life.
False! Even if you are currently using insulin or anti-diabetic medications to manage your Type 2 diabetes, you may be able to reduce or even eliminate your need for drugs by losing weight, exercising, and sticking to your diet plan. (No-one should discontinue any medications without consulting their physician).
Myth #5 If I’m using insulin or anti-diabetic medications, I can eat what I want.
“Taking medications does not excuse eating right, exercising, and maintaining a healthy weight,” cautions Dr. Kam. “Manage your diabetes with healthy lifestyle habits–even if you are taking diabetes medication. The medications will work better, you’ll need to take less of them, and you’ll be healthier in the long run.”
Myth #6 If it runs in the family, you will eventually be diagnosed with Type 2 diabetes.
Not at all. If your doctor has told you that your blood sugar levels are “borderline” or that you have “pre-diabetes,” you have received your warning! “Becoming serious about losing weight, eating a healthy diet, and exercising can very likely help you avoid developing diabetes,” explains Dr. Kam. “Having a family history of Type 2 diabetes also doesn’t mean that you will also get the disease. Remember that you’re in control!”
If you have questions about type 2 diabetes or your health, schedule an appointment with Dr. Jared Kam today by calling 478-7900.
Indulge with this sweet sip that does more than tickle your tastebuds. Just half a cup of strawberries provides more than half of the daily value of vitamin C, a potent antioxidant that boosts production collagen fibers to help keep skin smooth and firm.
1 c low-fat vanilla yogurt
½ c sliced strawberries
¼ c vanilla soy milk or 1% milk
2 vanilla wafers, crumbled
Combine the banana, yogurt, strawberries, and milk in a food processor or blender and puree until thick and smooth. Add a half cup of ice if you are looking for a way to cool down. Spoon into a glass and sprinkle the wafer crumbs over the top and enjoy!
You’ve run yourself down and desperately need a night of quality Zzzs. But when you hit the pillow, your mind is racing, you’re tossing and turning, and you wake up feeling sluggish all over again.
We may not like to admit it, but having trouble sleeping may be a result of what we do – or don’t do – during the day and before bed.
1. Eating too much protein before bed
Avoid eating calorie-dense food, especially protein, right before bed. Protein takes longer to digest, making your body work hard while you’re trying to sleep. “I recommend that people have dinner for breakfast,” says Dr. Ash. A larger meal in the morning will you give you the energy you need for the day and allow your body to focus on sleeping at night.
2. Taking a hot shower before bed
Your body’s core temperature should drop around bedtime to signal it’s time to sleep. If you take a hot shower right before bed, you’re silencing that signal. Don’t want to give up that steamy shower? Take it at least 1.5 to 2 hours before sleeping.
3. Bad posture during the day
Improved posture sets the stage for good sleep. Stand up straight during the day, and sleep on your back to minimize muscle aches and pains. Use a foam roller five minutes before bed. Place it between your shoulder blades and lie on it to stretch your back muscles. This will increase flexibility and reinforce a better posture.
4. Thinking exercise interferes with sleep
The National Sleep Foundation 2013 poll showed exercise any time of day will improve the quality of your sleep.
5. Tossing and turning thinking at least I am getting sleep
This only increases anxiety, making it even harder to fall asleep. Get out of bed and only return when you’re tired. This stops the brain from associating the bedroom with worry.
Source: Sarah, Bourassa. “5 sleep mistakes you may have made last night.” Today Health. N.p., 01 Apr 2014. Web. 1 Apr. 2014. <http://www.today.com/health/5-sleep-mistakes-you-may-have-made-last-night-2D79468133>.
“Adult acne is caused by a combination of oil and dead skin,“ explains Julia McGee, PA-C, a member of the dermatology department at Bingham Memorial Hospital. “When pores become clogged from oil and dead skin, they can attract bacteria and become inflamed.”
For some adults, breakouts are a result of hypersensitivity or overproduction of male hormones. Yet an imbalance in both male and female hormones, like estrogen, can also cause breakouts. For women, this can happen during pregnancy and even menopause. Some medications and cosmetics can also contribute to the development of acne.
How Is Adult Acne Treated?
“The majority of acne medications are geared towards treating the oily skin of a teenager, which would be a bad choice for drier adult skin,” says McGee. Effective treatment often requires a trial-and-error approach that takes patience and time.
McGee recommends the following products:
Cleansers: Cetaphil and CeraVe are the most gentle. Avoid strong gels and products containing beads or granules, which can irritate and inflame sensitive skin.
Creams and lotions: Use an over-the-counter retinol product to clean pores and help reduce fine wrinkles. Find a lotion with a salicylic and glycolic acid to prevent skin discoloration and fade acne scars. To treat overnight breakouts, use a product with benzoyl peroxide, which helps kill bacteria.
Prescription medications: Oral and topical medications, when used with benzoyl peroxide creams, provide great results in clearing acne. Combinations of medicine with multiple active ingredients are catered to the specific skin and acne types of each patient. If you are ready to try a prescription, schedule an appointment with you physician.
A Skin-Care Regimen for the Acne Prone
“There is an art to washing the face,” instructs McGee. “Wash your face twice daily with a gentle cleanser.” Julia recommends using only warm water because of the drying effects of hot water on the skin. “Wash for just 1-2 minutes, and use your hands instead of a rough washcloth.”
If you suffer from adult acne or have questions about the condition of your skin, schedule an appointment with Julia McGee at the Bingham Dermatology center in Blackfoot or Pocatello. Call 782-2930 for Blackfoot, or 233-4455 for Pocatello.
The need for massage therapists is continuing to grow at a rapid rate. With an expectation for demand to increase 20 percent from 2010 to 2020, faster than almost all other occupations, licensed massage therapists are able to find jobs quickly.
Massage therapy offers an array of health benefits such as pain relief, increased joint flexibility, improvement of overall circulation, and reduction of post-surgery adhesions or swelling. Along with the physical benefits of massage therapy, clients report a decrease in anxiety, better sleep, and less stress.
As the only massage school located inside a hospital, the College of Massage Therapy is able to offer a unique learning experience to its students. Not only does the College provide quality education and graduate professionals into the field of Massage Therapy, they also integrate massage techniques into mainstream healthcare by providing quality instruction within a medical setting.
More physicians are referring their patients to massage therapists, as such, there is an increasing demand for therapists who can work hand-in-hand with the medical community.
The College of Massage Therapy offers students a 10-month program/2 days a week, with day or night classes, hospital internships, and financial aid for qualified students.
Both student and professional massages are available to the public; student massages are $25 on Fridays and Saturdays, and graduate-professional massages are offered Monday through Saturday by appointment.
If you are considering a career in Massage Therapy, join us for an open house on April 10, from 6-8PM at the College of Massage therapy, located inside Bingham Memorial Hospital. There will be food, fun, and free massages available while you learn about the opportunities that await you as a massage therapist. Please register for this open house on our Facebook page or by calling 782-2904.
Are you taking a trip to the salad bar for lunch? You will most likely have your choice of iceberg, romaine, or spinach. When it comes to selecting the healthiest and tastiest salad base, which types of lettuce pack the biggest nutritional punch?
Sorry cheeseburger fans, but those shreds of lettuce on your bun won’t add up to the USDA’s daily recommended intake of 2-3 cups for most adults. Instead, a hearty salad is one of the smartest ways to go green. At under 10 calories per cup, a big bowl of leaves can be a great source of vitamins A, C, K, and folate, among other essential nutrients.
Did you know that America’s favorite lettuce, iceberg, ranks the lowest in nutritional value across the board? That’s because iceberg lettuce is comprised of over 96% water – proof that not all leafy greens will build a super-nutritious salad. Spinach, on the other hand, boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and large amounts of calcium and iron. Keep in mind, simply choosing the right salad dressing could easily give you all of the vitamins you need on a daily basis!
Do you prefer something a little crunchier than spinach? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce has 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K. Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers.
Of course you can always opt for the “spring mix”, conveniently packaged by grocers. Usually consisting of iceberg, romaine, red cabbage, and baby carrots. Just know your vitamin and nutrient intake will be as varied as the prepackaged salad mix.
Making smart salad choices can offer you vitamins and nutrients all in one serving of leafy greens. Whether you love diving into a salad, or find yourself choking it down, make the most of every bite to help out your health.
Few things are as relaxing as lying under the warm rays of the sun. With the temperature on the rise, and a rapid decline in wearing long sleeves and pants, staying protected from the harmful aspects of the sun is very important.
When shopping for a sunscreen, it can be a little overwhelming when there are five shelves of lotions, gels, and spray-ons, with protection ranging from SPF 10 to an SPF 80. SPF stands for Sun Protection Factor and denotes the amount of time you can stay in the sun without getting burned. For example, an SPF 15 would allow you to stay in the sun 15 times longer without getting burned, than skin without sun protection.
Most people don’t know that an SPF 25 protects against 94% of the sun’s harmful rays, while an SPF 50 protects against 98% of the suns damaging rays. Contrary to popular belief, doubling the SPF value does not offer twice the protection.
“Don’t fret when trying to decide which SPF sunscreen to buy,” says Dr. Adam Wray, a Dermatologist at Bingham Memorial Hospital. “Using an SPF 30 sunscreen is plenty of protection as long as it is applied regularly throughout the day.”
Another feature of sunscreen that is often over looked is the ultraviolet radiation protection, commonly referred to as UVA and UVB. “Look for sunscreen that offers ‘broad spectrum protection’ or ‘UVA and UVB’ protection,” warns Dr. Wray. “UVA rays cause premature aging and damage to the skin, while UVB rays are responsible for life threatening skin cancers.”
If you’re still hung up on what form of sunscreen to buy, Dr. Wray suggests the following: “When picking the type of sunscreen to use, go for convenience. If you have to wrangle your children just to apply sunscreen, use a spray-on sunscreen. Just keep the bottle handy to apply it after swimming or excessive sweating.”
Always stay SkinSmart! If you have questions about staying safe in the sun, you can schedule an appointment with Dr. Adam Wray at his Blackfoot clinic by calling 782-2930, or at his Pocatello clinic by calling 233-4455.