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HEALTHY MAGAZINE AUGUST 201

HEALTHY MAGAZINE AUGUST 2013

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HEALTHY MAGAZINE AUGUST 201

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HEALTHY MAGAZINE AUGUST 2013

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“When my daughter was three, she developed a chronic illness. After a year of tears every month, when we were covered by a different insurance company, it really taught me how great SelectHealth is. I was so delighted to change back. At SelectHealth, they do what they say they’re going to do.”

Hah Aas

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HEALTHY MAGAZINE AUGUST 201

Voted best of Utah County four years in a row ! 2010-2113

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We are proud sponsors of these great summer/fall events… UFC has donated an IVF cycle to each foundation as a race raffle 6

HEALTHY MAGAZINE AUGUST 2013

Footsteps for Fertility 5K Salt Lake City

Saturday, August 31, 2013 600 East 900 South, Salt Lake City, Utah http://www.facebook.com/footstepsforfertility

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To Honor and Thank You for Your Service

HOOPES VISION IS PROUD TO RENEW OUR OFFER:

“I figure that when it comes to your vision, you need to do your research and choose the best. Hoopes Vision was the most professional and experienced eye center I have ever been to and I would trust them with my vision any day.” Taan Robrahn Professional Snowboarder Hoopes Vision LASIK patient

$1000 OFF

BLADE-FREE, CUSTOM

LASIK

& A $50 GIFT CARD TO SKAGGS OR SCHEELS

Because Others Rely on Your Vision It has been our privilege to help many police officers, firefighters, military personnel and their spouses over the years. Hoopes Vision is once again extending a special offer on custom IntraLASIK and ICL vision correction procedures to police officers, firefighters, military personnel and their spouses. To show our appreciation for all that you do, we would like to offer you, your spouse, and immediate family members a $1000 savings on your All-Laser IntraLASIK and a $50 gift card to either Skaggs or Scheels following your procedure. Combined with our special financing options, we’re making your vision one less thing for you to worry about. Your job may come with a high amount of risk, but when it comes to your eyes, you need the safest procedure you can find. Hoopes Vision was the first LASIK center in Utah to use the new iFS IntraLase™. IntraLase™ replaces the metal blade traditionally used in step one of LASIK. It is safer, more accurate, and more likely to provide 20/20 or better vision than traditional LASIK. Hoopes Vision is home to the most experienced LASIK surgeon in Utah, and the most experienced ICL surgeon in the United States. Hoopes Vision is also home to Utah’s first wavefront-optimized lasers. These lasers are designed to provide better vision both night and day, and have been shown to maintain or improve quality of vision in regard to night time halo and glare - helpful not only for your demanding career, but for your daily life. To see if LASIK or ICL vision correction surgery is right for you, please call (801) 568-0200 for a complimentary LASIK exam.

Voted Best of State 2013

10011 S. Centennial Pkwy,Street Ste. 400 • Sandy 11820 S Sate draper UT UT 84070 (801) (801) 568-0200 568-0200 or or 1.877.30.LASIK 1.877.30.LASIK www.hoopesvision.com www.hoopesvision.com

Trusted as the Official LASIK Provider for the Utah Jazz, Real Salt Lake, Salt Lake Bees, and Miller Motorsports Park.

FOR A COMPLIMENTARY LASIK/ICL EXAM, PLEASE CALL 801.568.0200

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($500 off per eye) Plus $50 Skaggs or Scheels gift card offer applies to police officers, firefighters, military, their spouses and immediate family only.

Call and ask about our

Special Financing Options

This exclusive offer ends September August 31st, 30,2013. 2013 This savings applies only to bilateral LASIK or ICL vision correction surgery and cannot be combined with any other offer. The $50 Gift Card will be given at the 1-day post-operative appointment. Not valid with any other offer or discount. Discount for PRK is $250 off per eye. Call for details.

*Call for details. Vision correction surgery is not for everyone. As with any surgery there is some risk. During your free evaluation, you will be told if you are a LASIK or ICL candidate, if another procedure may be better, or if you are not a candidate for vision correction surgery. Risks and benefits will be discussed in detail to allow you to make an educated decision. Free LASK/ICL exam and discount apply to patients who have not had previous vision correction surgery.

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HEALTHY MAGAZINE AUGUST 201

august

VOL. XIII â&#x201E;&#x2013; 8

Appetite

TIME FLIES It's not the aging that is troubling, but how quickly time passes. Ten years will pass by in a snap. Question is, how well we use them.

RUNNING WATER A history of fitness hydration

TREADMILL, TREAD MORE Things to know about improving your treadmill workout.

THE GIRLY-GIRLS BEAUTY GUIDE What to bring with you when you meet Mother Nature face to face.

BILL OF HEALTH Everyone wants bang for their buck at the store, but simply comparing price tags may end with us carting home bags of unhealthy foods.

THE FOOD CHAIN Think of the thousands of miles the food in your local grocery story traveled to get to you!

PACKAGING THE AMERICAN DIET Every grocery store in America has entire aisles dedicated to packaged food.

STEATHILY UNHEALTHY 5 junkfoods dressed in superfood's clothing

THE BEST RECIPES OF THE MONTH If your looking for healthy, Mexican or Indian fare, you've gotta try these recipes!

HEALTHY UTAH'S

BBQ REVIEW PAGE 54

HEALTHY MAGAZINE AUGUST 2013

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“Where my child’s smile is concerned, I want the best. Any father would feel the same.” — Jason, 38

Your child. Your orthodontist. Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile – that feels great, too.

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HEALTHY MAGAZINE AUGUST 201

3/19/13 8:55 AM

Healthy

EDITOR'S NOTE

Time flies Sometimes I wonder about how quickly time passes. Today I'm wondering where the last ten years went. I'm not opposed to aging and I don't suffer birthday blues since I'd rather have more birthdays than not. I'm not concerned about my age, but more about how fast life moves. Is it me, or do the years fly by? If the last ten years vanished so quickly, where will I be in another ten? Undoubtedly I'll arrive there sooner than I'd like. But, where will I be? Tomorrow will come whether we like it or not. I've realized that we have a simple choice: we can take charge today or we can timidly keep our fingers crossed and hope for the best. Frankly, it's a pretty good bet that our dreams won't magically come true; not much productive happens sitting in an easy chair. We can't assume that we improve with age, instead we have to plan for daily progress that will lead us towards our tomorrow. I have found through experience that while there are some things we cannot control, there are many we can if we take responsibility. If we become a little more disciplined and dedicated, we can become very much in charge of tomorrow. This discipline encompasses what we think, what we read, what we say, and how we act or don't act. And a little discipline, when implemented every day, begins to make

MAGAZINE

WRITTEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

all the difference in building our character, helping us achieve success and determining where we will be in ten years. Simple, subtle changes may be all it takes to realize our hopes for the future. It's easy to give up on realizing our dreams by feeling that we're accomplishing maybe 20 percent of what we need to do to succeed, and failing at 80. In reality, it's probably the opposite; all we need is an extra 10 or 20 percent, just a slight refinement of discipline, to help our life begin moving towards our goals for one year, five years— ten years.

AS THE ADAGE GOES, TOMORROW STARTS TODAY Today's the day to tweak your life's direction towards a more purposeful tomorrow. As for yourself—are you reading the material that is going to take you where you want to be in the next five or ten years? Sobering question, but you need to be sure. You are either reading productive things or you're not. You're either practicing the disciplines that will get you there tomorrow or you're not. One thing is certain—you cannot hope without action or wish without doing. So please sit and dream and wonder where you're going, but then ask yourself honestly, "Where am I, really?" What changes can you implement that will ensure that you're on the path towards the tomorrow you want? The mental, personal, spiritual, financial tomorrow that you want. There's no time to stagnantly waste; today's the day to refine your daily program to take you where you want to go. It's critical that we start now. Write down your goals and keep a progress journal; they are key to begin the new road and keep going down it. What's exciting is that a few minor tweaks to your daily disciplines make a great deal of difference. What difference will it make in ten years? Sometimes I wonder.

HEALTHY MAGAZINE AUGUST 2013

AUGUST 2013 VOLUME XIII, № 8

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MARKETING DIRECTOR Timothy Howden | timothy@healthy-mag.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITORS Michael Richardson | Emma Penrod editor@healthy-mag.com ASSOCIATE EDITOR Whitney Lewis ONLINE EDITOR Dallin Law | dallin@healthy-mag.com DIRECTOR OF OPERATIONS Sandy Wise | 801.369.6139 CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Aubrey Taylor, Brooke Kittel, Darrin F. Hansen, David Joachim, Douglas H. Jones, Robert Jones, Andy Peiffer, Lisa Mathews, Stuart B. Porter, Mark Saunders CIRCULATION

Healthy Utah® is distributed widely to more than 870 locations along the Wasatch Front. It is also mailed to all doctors, dentists, chiropractors, medical practitioners, health clinics, banks, and other businesses along the Wasatch Front. If you’d like to have Healthy Utah® delivered for distribution in your place of business, contact us.

Healthy Utah® Magazine (866) 884-3258 l info@healthy-mag.com To be included in our free online directory, please e-mail your contact information to directory@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission.

FACEBOOK.COM/HEALTHYMAG T WIT TER: HEALTHYMAGAZINE Healthy Magazine is dedicated to using recyclable materials.

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You listen. You seek solutions. You make a difference. Rise to your calling. Fulfill your passion for helping others by earning a degree in Counseling, Human Services or Psychology at the University of Phoenix College of Social Sciences. Developed by leading experts in the field, the MS in Counseling/Mental Health Counseling degree program at our Utah Campus is accredited by the Council for Accreditation of Counseling and Related Educational Programs (CACREP; cacrep.org). This program is designed to provide continuity throughout your learning experience, with each course building upon key experiences. Additionally, you’ll gain hands-on experience from our practitioner faculty who hold advanced degrees. And you’ll prepare for your role with a curriculum that’s rigorously aligned to meet national industry standards. phoenix.edu/rise 866.274.3881 For more information about our on-time completion rates, the median loan debt incurred by students who complete a program and other important information, please visit our website at phoenix.edu/programs/gainful-employment.html In order to practice as a counselor in any state, you must be licensed with a state license designation (i.e., LPC, LCPC, CCMH, MFT, etc.). License requirements and title vary by state. It is your responsibility to ascertain and meet licensure requirements in any state in which you desire to practice. The University’s Central Administration is located at 1625 W. Fountainhead Pkwy., Tempe, AZ 85282. Online Campus: 3157 E. Elwood St., Phoenix, AZ 85034. © 2013 University of Phoenix, Inc. All rights reserved. | REG-02349

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HEALTHY MAGAZINE AUGUST 201

WRITTEN BY DALLIN LAW

ONE OF THE MOST COMMONLY ASKED QUESTIONS FROM LONG DISTANCE RUNNERS IS ABOUT HYDRATION: HOW MUCH SHOULD WE DRINK AND HOW OFTEN? I remember my coaches telling me that if I felt thirsty during exercise I was already dehydrated, so I made sure to drink at every opportunity, sometimes feeling like I had a small lake sloshing around in my stomach. Ironically, this common gym-lore seems to be on its way out as current research shows that many runners may be affected by symptoms of overhydration. This isn’t the first time hydration advice has changed; the common perceptions have flip flopped in the past century. For the first half of the twentieth century, the common opinion was that drinking during races and training runs was counterproductive. Drinking fluids may quench thirst, they thought, but keeping that water down during exercise was too much of a bother to warrant the luxury. This spartan view caused many runners to suffer from dehydration and its associated ailments including headaches, dizziness and fainting. Around mid century, the advice shifted to drink as much as possible during runs. Doctors hoped that the extra water would help the body cool down, staving off heat exhaustion and dehydration. Runners were often counseled to drink enough water to replace all weight loss due to perspiration. Drinking that much water while running is easier said than done, but many runners dutifully followed the advice of their trainers and doctors. However, researchers realized that many of the runners finishing long distance races like the ubiquitous marathon were actually overhydrated when they finished the race. In the 2002 Boston Marathon, 13 percent of runners were suffering from Exercise Associated Hyponatremia caused by drinking too much. Our body’s systems rely on a balanced water to sodium ratio to maintain proper

HEALTHY MAGAZINE AUGUST 2013

body function which can be put out of balance by drinking too much or too little water while exercising. Having too much water and too little salt, or hyponatremia, exhibits many of the same symptoms of having too little water, in its early stages. Dizziness, confusion, and nausea are common symptoms, and, in more extreme cases, hyponatremia can even be fatal.

13% of the 2002 BOSTON MARATHON PARTICIPANTS WERE OVERHYDRATED Source: Harvard Medical School

Unsurprisingly, both of these hydration extremes are out of favor. As obvious as it sounds, current research now indicates it’s best to drink when you’re thirsty and no more than 400-800 mL an hour to have enough liquid to help circulation and cooling perspiration, but not enough to cause hyponatremia. Though we shouldn’t overdo it, we still need to plan our water supply during longer runs. Among hydration options, we can:

››

Hide fluids along the course

››

Design an out-and-back run with fluids at each stop like your car and a park or your home.

››

Carry your own fluids in a hydration carrying system

HYDRATION SYSTEMS: PROS AND CONS Handheld:

A small plastic water bottle designed to fit your hand. It often straps across your palm to allow you to run without consciously holding onto the bottle. You can find them with or without neoprene insulation and pockets for storing a gel, cash or a key. Advantages: Easily refilled and lightweight. Disadvantage: Low capacity

Waist Pack:

A padded belt with pockets which hold a couple larger bottles or several small bottles

distributed around your body. Many have a storage pocket for performance fuels or small miscellaneous items. Advantages: Flexible in how much fluids and how many bottles you bring. Handsfree. Disadvantages: Potentially heavy

Backpack:

A small backpack containing a plastic bladder filled with water which connects to a drinking hose connected to a shoulder strap for easy access. Advantages: Highest capacity for both fluids and other items in the backpack. Disadvantages: The heaviest option, though the best for those trail runs or ultra marathons without a chance to refill water. SOURCES: www.brooksrunning.com, www.running.competitor.com

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in the news / sustenance

A NEW LOOK FOR SUNSCREEN New rules for sunscreens, made by the FDA, are in place this summer. The FDA’s goal is to make packaging less misleading. The word “sunblock” is now banned, as no sunscreen can truly block all of the sun’s rays. “Waterproof” is also banned, to be replaced with “waterresistant.” The best protection from the sun comes from sunscreen that blocks both UVA and UVB, which means it blocks a fuller spectrum of light. From now on, sunscreen that claims to block both UVA and UVB must pass tests proving so. Additionally, sunscreens that don’t meet an SPF 15 qualification or higher must carry a warning stating that the product only prevents sunburn, and not skin cancer or early skin aging. Sunscreens higher than SPF 50 will now be labeled as SPF 50+, as the FDA has found no significant protection differences between SPF 50 sunscreen and higher SPF sunscreen.

Source: FDA.gov

NEW MENTAL DISORDERS RECOGNIZED

Infant Mortality Rates Fall

The diagnostic bible for mental health professionals, called the DSM, has a new version (V), which includes guidelines for mental disorders that weren’t recognized in previous editions. Here are some significant additions: Hoarding Disorder: Collecting things to a harmful degree, affecting family, and having health consequences, is now recognized in the DSM-V.

Skin Picking Disorder: An estimated 2 to 5 percent of Americans suffer from this mental disorder. Source: www.thedailybeast.com

Gambling Addiction: This is listed under a new category called “behavioral addictions.” Internet addiction and sex addiction will also be included, but in a section for conditions that need more research.

Senior Status, New Report Nearly 8 in 10 seniors are living with at least one chronic health condition.

50% of seniors have two or more chronic health conditions.

Our nation’s infant mortality rate fell by 12 percent from 2005 to 2011, a new report from the Centers for Disease Control found. Starting at the turn of the century, infant mortality rates remained unchanged, which makes this latest news great to hear.

What Doctors are Doing About Healthcare Changes

9% plan to

stop taking new Medicare/Medicaid patients

29% have not yet decided.

2% plan to stop 59% will taking current Medicare/Medicaid patients

continue taking new and current Medicare/Medicaid patients

Source: Medscape Physician Compensation Report 2013

25%

of older Americans are obese, and 20 percent have been diagnosed with diabetes.

70%

of older Americans have heart disease.

60% have arthritis. 30% of seniors in fair or better For the latest in news and research go to healthy-utah.com

health report doing no physical activity or exercise other than their regular job in the last 30 days.

of adults over 65 live at or below the recognized poverty threshold.

Source: CDC, United Health Foundation: America's Health Rankings Senior Report

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STARBUCKS CREATES SMOKE BARRIER Starting in June of 2013, the 7,000 Starbucks coffee shops implemented a ban on smoking within 25 feet of its stores. HEALTHY MAGAZINE AUGUST 201

Treadmill, Tread More

Things to know about your treadmill workouts “Thirteen miles!” she exclaimed. My exercise buddy was standing there sweaty, and beaming with contentment. Her upcoming triathlon would be a walk in the park – or a run, swim, and bike ride in the park anyway. But I wondered if her 13 mile run on the machine in the basement would be the same as her half marathon the next weekend. It turns out, treadmill running and outdoor running aren’t exactly the same. The soft belt and set speeds of the machine that has eliminated “bad weather” as an excuse not to exercise does have its downsides. The moving belt on a treadmill assists in leg turnover, so the gluts don’t have to work as hard as they would outside or on any set surface. Don’t be too surprised if your treadmill pace and outdoor pace don’t quite match up. The lack of uneven terrain, wind resistance, and the help of the moving belt all contribute to a less resistant environment on the treadmill. But don’t worry, research shows that increasing the grade of your treadmill by 1 or 2 percent compensates for the help provided by the moving belt, or you can push yourself to run a little farther. Whether you prefer running inside or outside, there are benefits to both.

TREADMILL PROS • Softer running surface is easier on joints than cement or asphalt • Whatever the weather, you can exercise safely • You can stay home with the kids • Set tempo runs & bursts of intense exercise • Create your own terrain with hills and valleys

TREADMILL CONS • No wind resistance • The hamstring is not used to finish the stride because the treadmill belt pushes the legs, creating more of a quad workout and less of a hamstring workout • The consistently even terrain doesn’t require as much balance 14

HEALTHY MAGAZINE AUGUST 2013

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beauty For all your outdoor needs.

The Girly-Girl’s Beauty Guide

What to bring with you when you meet Mother Nature face to face.

©Yuri Arcurs | Dreamstime.com

Source: Healthy-Mag.com

HEALTHY MAGAZINE AUGUST 2013

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products that are known to cause birth defects. Then, we’d have to talk about the tobacco industry and the petroleum industry, and we don’t have time for that just now.)

M A INTAI N YOUR B E AU T IF U L image—never go camping. That may be your personal policy, but you may be able to survive a hike with some waterproof makeup products that can stay put for up to 18 hours. However, if you’d like to experience Yosemite or Yellowstone, and would rather sleep under the stars than at the Best Western, you don’t have to give in entirely to Mother Nature’s plan to cover you in dirt, sweat, and mosquito bites. Read on for tips to be as gorgeous as possible at the campground of your choice. Ideally, you can start each day with a warm shower. Look for campgrounds that provide running water and “comfort stations," bathrooms with showers and sinks. Hot water (or warm water, in a pinch), is a great cleanser for a gal who’s spent the days wandering through the underbrush. If you must, even a cold shower may be preferable to none at all. Most national parks have campgrounds with restrooms, but they get booked up early, so make sure when planning your trip to make your reservations in plenty of time to get a prime location.

1. BUG REPELLENT If there’s a lake or a river, if temperatures are in the seventies or higher, or if humidity is over 50 percent, you’ll be wanting mosquito repellent. If you’re planning to have children ever, read the label before buying repellents: some can cause reproductive harm. (Let’s not take this particular moment to discuss why the FDA allows the sale of

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After three days in a national park and a couple of five-milehikes through mosquito-infested meadows, I found a product called Herbal Armor (available from www. allterrainco.com), a combination of citronella, peppermint, cedar, lemon grass, and geranium oils in a base of beeswax and natural vegetable oils that kept me bite-free for the rest of the trip. I didn’t test it at peak bug times, but I liked its natural, petrochemical-and-crueltyfree makeup. With the mosquito issues still lurking as a threat, bug repellents have become more than comfort products—they’re important protection from nasty illnesses.

2. WET WIPES A way to wash without running water. Nice smell, antibacterial. Portable. Perfect.

3. WATER, AND LOTS OF IT Drinking water is always important, and if you’re hiking, you’ll need even more of it. Best-case scenario, you’ll have drinking water at your campsite and will just need to pack in enough for the hike. If you happen to have water for washing too, that’s even better. You can wash in streams (use biodegradable soap) and lakes, but don’t drink water unless you know it’s potable (there are signs at campgrounds saying whether the water can be drunk or not). Water fresh from a bubbling spring is certainly attractive, but if a deer or raccoon (or gopher or bear) has also been attracted to water upstream from you, it may very well be contaminated with bacteria and parasites. If you’re in parkland or Bureau of Land Management (BLM) areas, or even federally managed “wilderness”, the water may also be contaminated with pesticides, >>> HEALTHY MAGAZINE AUGUST 201

beauty

“

Camping: nature’s way of promoting the motel industry.

”

- Dave Barry, Only Travel Guide You’ll Ever Need

herbicides, runoff from logging and mine tailings, and god-knows-what. I guess the lesson here is, find out as much as you can about where you’re going before you leave, and make your bathing plans accordingly.

4. THE RIGHT CLOTHES You can buy clothes with UV protective qualities combined with breathability. Try REI or other outdoor clothing retailers. You should have a hat, not only to keep the sun off, but to protect your head from hanging brambles, and, in cold weather or rough country, a knit cap to sleep in is also a good idea. (I have a friend who once woke screaming because a field mouse, also screaming, had gotten tangled in her long hair.) Clothes should fit closely enough that they won’t catch on things when you’re running from a bear, but loosely enough so that nothing chafes. People with sensitive skin may not be able to tolerate long hikes in heavy denim, the seams of which can rub delicate skin. Cargo pants in cotton blends may provide smooth fabric with extra storage space in the form of pockets. (But if you’re more concerned about looking svelte than having extra pockets, skip the cargo pants: they tend to make most of us look hippy.) Layering is crucial, because you’re going to heat up when hiking, cool down after camp’s setup, and maybe get really cold in the mountain evening. My favorite outdoor piece is an ultra-thin, silk longjohn shirt I found at a thrift store five years ago. It weighs about an ounce, but slipped on under a shirt, provides the equivalent of a whole sweater’s worth of warmth.

5. ANIMAL REPELLENTS Animal repellents such as pepper spray, bear spray, and dog spray can all be essential safety, self-defense items that are perfect for the outdoors. You never know what type of dangerous situation your could find yourself in while enjoying the wilderness— either with a human attacker, wild bear or, vicious mountain lion. A defense spray on hand will give you time to escape to safety.

HEALTHY MAGAZINE AUGUST 2013

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GET YOUR LIFE BACK ON TRACK WITH NEW SPINE TREATMENTS. thesmartclinic.com

Herniated disc? Spinal problems? Think major surgery is your only option? Not anymore. Ground-breaking procedures

Comprehensive program

SMART F.I.T.

The SMART Clinic TM offers ground-breaking endoscopic and minimally invasive spine intervention procedures performed on an outpatient basis under local anesthesia - with only a "dot" incision that is closed with a BandAid. In some cases, there's no incision at all. Now that's a SMART change in spine care!

Spinal Cord Stimulation: Tiny electrical impulses are sent to the nerves through small, flexible medical wires. Those impulses mask the pain signals going to the brain Discography: Investigates and establishes the role of intervertebral discs in the production of low back pain. Radio frequency (RF) Nerve Ablation: A therapeutic procedure designed to decrease or eliminate pain symptoms within spinal facets by temporarily deactivating minor nerves around the spine. Rehabilitation Therapy: Land and aquatic based therapies administered by certified physical therapists, athletic trainers and sports kinesiologists.

SMART F.I.T. (Functional Innovative Training) is a dynamic fitness program created by our physicians, physical therapists, and personal trainers. It is a multifaceted approach to fitness and wellness. The innovative cardiostrengthening program is based on exercise science and is individualized for your specific goals. It is designed to burn fat and strengthen muscles, as it synergistically improves your cardiovascular system. Since there is no set way of training, the body must be constantly challenged in different ways in order for the muscles to adapt and respond to functional activities. The program incorporates plyo-metrics, kickboxing, stability training, cardiovascular training, functional movements, suspension training, balance awareness, and strength training. Group sessions are available (2-5 at a time). Visit www.thesmartclinic.com to get started today.

The SMART Clinic, fully staffed by board certified physicians, provides a comprehensive diagnostic, management and treatment facility with hospital and surgery center credentialing-the highest credentials possible. Their ground breaking endoscopic and minimally invasive treatments are equally as effective as conventional surgery-without the risk, pain, scarring and lengthy recovery associated with traditional, invasive procedures.

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expert spine care and minimally invasive surgery

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HEALTHY MAGAZINE AUGUST 201

Bill of Health The True Expense of a Healthy Diet

WRITTEN BY MICHAEL RICHARDSON

veryone wants bang for their buck at the grocery store, but simply comparing price tags may end with us carting home bags of unhealthy foods.

Shop by price-per-pound, and you may be short-changing yourself at the store and paying for it with more than money, because the real expense of a healthy diet is more complicated. Before you complain about the expense of healthy food one more time, consider the following.

Different Ways to Measure

Price tags obviously influence our shopping. If a liter of soda is $1.50 and 24 ounces is $1.00, it's common sense to do the math and get the best deal. The same thing is true when we see grapes for $2 a pound and strawberries for $3 a pound. But experts say that measuring the price of food this way may be limiting and even misleading. Researchers from the United States Department of Agriculture (USDA) recently conducted a study on the price of healthy nutrition, and they used three different price metrics:

The price of food energy ($/calorie) The price of edible weight ($/100 edible grams) The price of an average portion ($/average portion) This study, along with previous studies measuring the price of healthy food, found that unhealthy foods are generally cheaper, if you consider the price per calorie. A candy bar contains a hefty load of calories for a dollar, for example,

HEALTHY MAGAZINE AUGUST 2013

whereas a dollar of broccoli offers far fewer. But USDA researcher Elizabeth Frazao, co-author of the study, says that the price per calorie measurement is misleading because people rarely purchase food based on calories food. A serving of broccoli, for example, will only provide about a dozen calories, and an ounce of potato chips will dish out more than 160 calories. Comparing an ounce of chips with an entire bunch of broccoli isn’t a practical shopping strategy. A more useful is measuring how much a person pays for an average serving size of a specific food, which is Frazao's third metric. For example, comparing the cost of a serving of strawberries with the cost for a serving of fruit snacks. Frazao found that by using this method of comparison, healthy foods are cheapter (Frazao and her colleague defined “healthy foods” as foods that contained at least half a portion size in one of the major food groups (vegetables, fruits, grains, dairy, and protein foods. “Healthy foods” also contain only moderate amounts of saturated fats, added sugars and sodium). The same was true when measuring the cost of food for edible weight.

How many calories a person consumes fluctuates from day to day, “which suggests that calories are likely not what is driving food choices,” she says. Studies do show, however, that individuals seem to eat a relatively constant volume of food, according to Frazao, suggesting that volume may be tied to satiation. Another problem with the $/calorie metric is that while the potato chips may give you calories, they don’t necessarily make you full. “There’s a common—but erroneous— perception that calories fill you up,” Frazao says.

Distribution of Shopping Dollars

The dominant food companies of the world like Kraft and Nestle could, admittedly, do more to provide healthier foods for cheaper. In fact, many companies are starting to make changes by offering new, more nutritious products and by modifying existing products to be healthier. But as production changes, our buying practices also need to change. We can modify how much we spend on each food group at the grocery store.

Healthy-Mag.com

TWO MEALS, SIDE-BY-SIDE FOR A FAMILY OF FOUR Two Frozen Pizzas (DiGiorno Peperroni): $8-10

Chicken Legs (7): $6-8

Soda (root beer): $1-2

Green Beans (frozen, salted): $2-3

Potato chips (Wavy Lays): $2-3

Rolls/bread: $2-4 Juice (Grape): $1.50-2

Total: $11-15

Total: $12-17

Nutritional Estimates:

Nutritional Estimates

Fat (Saturated): 85 g

Fat (Saturated): 40 g

Calories: 4,600

Calories: 3,000

Sodium: 16,600 mg

Sodium: 2,100 mg

Sugars: 200 g

Sugars: 31 g

Protein: 180 g

Protein: 220 g

Vitamins: Some calcium, iron

Vitamins: C, A, Calcium, Iron

Consider the chart below, which compares the actual distribution of our shopping dollars with the distribution nutrition experts recommend. The USDA data shows we aren't spending the recommended amount for healthy foods; instead we dedicate a large proportion of our food budget for unhealthy foods. We may complain about the high cost of healthy foods, but if we simply allot more money for healthy foods and less for the unhealthy, our diet will be more nutritious without breaking the bank. According to this chart, spending less on meats, fats, and sugars and more on fruits, vegetables and grains could be the very simple

solution to unhealthy eating habits. “People have an innate preference for, fats, and salty tastes, and they choose foods that will bring them greater pleasure,” Frazao says. “We believe that the ‘explanation’ that healthy foods are expensive offers a convenient justification.” Examine your shopping lists, America, and find out if healthy food really is expensive, or if you’re just perpetuating a myth with your unhealthy allotment of grocery funds. Further improve your spending by considering the price besides doller-per-pound, and you may find good nutrition really is within your budget.

F OOD E X P E NDI T U R ES, PERCENT OF TOTAL Actual Food Expenditure

USDA Recommendations

34 32

28 26 24

22 20

18 16

14 12 10

14 15

8 6

4 2 0

GRAINS

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VEGETABLES

FRUITS

MILK DAIRY

MEAT/MEAT ALTERNATIVE

SOURCE USDA

Percent of Food Money Spent (%)

FATS/SWEETS

HEALTHY MAGAZINE AUGUST 201

>> Advisor FITNESS

FOOD:

You’re Doing it Wrong THREE

COUNTER-INTUITIVE

T I PS TO INCREASE

YOUR ENERGY AND ELIMINATE

BODY FAT

Cut Your Carbs!

Let’s be honest, most of us aren’t extreme endurance athletes, which means we don't need loads of carbs. Cut your carb intake down to ½ cup of blueberries and 1 banana a day. Make sure you get at least 5 servings of green veggies a day, which will give you all the nutrition you need. Supplement vitamin C, vitamin B-complex, and a multivitamin.

Increase Fat Intake!

If you make fat your primary fuel source, you will limit your insulin spikes. This will level out your blood sugar levels and prevent your day from becoming an energy roller coaster scheduled

HEALTHY MAGAZINE AUGUST 2013

around your meals. Though eating fat may seem counter productive to losing weight, eating fat doesn't mean you're going to store it if it's your primary source of energy. Try eating more avocados, fish oil, walnuts and almonds.

Eat More Meat!

Do it! Trust me. Your good cholesterol will go up and your bad cholesterol will go down if you are eating meats from organic sources without hormones or antibiotics added. Even the saturated fat is processed differently in your body, and you will get tons of omega-3 fatty acids. Make sure your chicken and eggs come from chickens fed an all-vegetarian diet.

See Results!

Within the first two weeks of making these changes, you will have greater amounts of more leveled energy throughout the day, lose body fat, crave sweets less and enjoy the many health benefits from increased omega-3 intake.

ABOUT THE AUTHOR Matt Kirchner

Treehouse Athletic Club 801-553-0123 TacFitness.com

Matt Kirchner is a Treehouse Certified Personal Trainer, and a Certified Personal Trainer (NPTI, CPT) CSCS (Certified Strength & Conditioning Specialist)

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6651 West Franklin Road, Boise, Idaho 83709 • ph: 208.685.2400 • fax: 208.685.2369 SIACH.ernesthealth.com Facebook.com/HealthyMag

HEALTHY MAGAZINE AUGUST 201

WRITTEN BY HEALTHY MAGAZINE STAFF

Grapefruit Fiasco

Ho wg

rap efru it c a

THE HARMLESS, DELICIOUS GRAPEFRUIT MAY BE STABBING YOU IN THE BACK. There are 85 identified drug and grapefruit interactions, according to a recent issue of the Pharmacist’s Letter. This isn’t a simple matter of the drugs not working because of what you ate for breakfast. The number of drugs that have potentially fatal interactions with grapefruit used to be 17, and now has reached 43. The problem grows with the number of new medications that are approved. The New York Times reported on one 42-yearold lady who required a breathing tube and a pacemaker to be revived from a ghastly druggrapefruit interaction. The potency of many drugs is dramatically increased by grapefruit, a disastrous consequence that many aren’t aware of. With some drugs, the grapefruit causes an increase in heart rhythm, which can be fatal. With fentanyl, oxycodone and methadone, the interaction can result in fatal respiratory depression.

drugs, birth control drugs and heart drugs. Older people use more prescriptions and buy more grapefruit, according to WebMD, which puts them at greater risk for harm. Here are some of the drugs to watch out for if you eat grapefruit, according to the National Institutes of Health:

•

Amiodarone (Cordarone, Pacerone):

•

Nifedipine (Procardia, Aldalat):

• • • • • •

Some of these adverse reactions require just a small amount of grapefruit or grapefruit juice.

•

“In theory, less than 8 oz. of grapefruit juice should be fine,” says Utah cardiologist Amanda Donohue, though she says she generally doesn’t recommend it at all, “due to the potential for injury, patients not knowing all their medications, other co-morbidity conditions (kidney and liver insufficiency) and wide spread use of supplements.”

•

Trying to separate your grapefruit-eating and medication-taking doesn’t always negate the effects, the Letter says. Included on this list of drugs are statins that lower cholesterol, some antibiotics, cancer

HEALTHY MAGAZINE AUGUST 2013

n alter the effect

on i t ca i d e m f o s

•

Used to treat irregular heartbeats. For certain types of chest pain.

Buspirone (Buspar):

For anxiety.

Simvastatin (Zocor):

To lower bad cholesterol.

Carbamazepine (Tegretol):

Prevents and controls seizures.

Sirolimus (Rapamune):

Prevents rejection of a kidney transplant.

Cyclosporine (Gengraf, Neoral): Prevents organ rejection.

Tacrolimus (Prograf):

Prevents organ rejection.

Ticagrelor (Brilinta):

Prevents heart attack and stroke in people with heart problems.

Dronedarone (Multaq):

For irregular heartbeat.

Eplerenone (Inspra):

For high blood pressure.

SO HOW EXACTLY DOES GRAPEFRUIT WREAK HAVOC ON THESE MEDICATIONS?

Certain enzymes in the liver and GI tract get turned off when grapefruit enters the system, and don’t turn on again for days, says the Pharmacist’s Letter. These enzymes are important for breaking down certain medications. As a consequence, the drug levels build, becoming much more powerful than appropriate.

Medical professionals are aware of the problem. In fact, some prescriptions come with stickers warning patients to avoid grapefruit, according to the New York Times, and some hospitals no longer serve grapefruit juice. Make sure you check with your doctor or pharmacist about whether or not you need to avoid grapefruit while you take your current medication. The amount of grapefruit a person is consuming and the frequency both change the interaction with medication. Other citrus fruits may require caution as they contain enzyme blocking capabilities as well, but the risks aren’t well researched. Despite all this potential for harm, grapefruit is far from an enemy of health. It is an excellent source of vitamins and minerals, and many people use it to curb hunger during diets. Just make sure you can enjoy this citrus without serious side effects. Healthy-Mag.com

Turn to ABC4 Utah for news and information to help you and your family live a healthy Utah lifestyle.

4:30-7:00 a.m.

4:00-5:30 p.m. 6:00 & 10:00 p.m.

9:00-10:00 a.m.

Utah’s First TV Station

HEALTHY MAGAZINE abc4.com • facebook.com/abc4utah • twitter.com/ktvx

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AUGUST 201

HEALTHSMART

Genetic Heart Disease WRITTEN BY JAMIE GREY

BOISE -- The Serre family has three members with the same rare heart condition: Dilated Cardiomyopathy, a disease that can cause heart failure. Andrew Serre was diagnosed with the disease at 6 months old. His 8-year-old son, Jacob, has it, and his 5-year-old daughter, Adilyn, also tested positive for the mutation. His nine-year-old daughter, Ashlyn, and his wife, Jinjue, do not have signs of the disease. It wasn't until recently, says Serre, that doctors realized dilated cardiomyopathy may be genetic. "You start having kids and it's the last thing on your mind. You kind of just don't sit there and think, 'Could I potentially have kids that would have the same heart disease that I do?" Serre said. The Serres say it won't be easy eventually explaining to their kids the genetic link to the disease. "It's not going to be easy to sit down and have that talk with them about when they want to have families, that the potential possibility for them having the same thing could be a possibility," Serre said. "You don't want that. As parents you want to have grandchildren, but you just can't worry about that because you're not in the driver's seat." Andrew has a pacemaker, and Jacob was recently evaluated in California for a possible heart transplant. For now, Jacob doesn't need a transplant and is stable with medication, but the Serres don't know what's ahead.

HEALTHY MAGAZINE AUGUST 2013

"A third of the kids die, a third of the kids transplant, and a third of the kids stabilize," Serre said. The Serres feel fortunate because they have all been diagnosed early and say they have medical teams already in place to help. Because of the cardiomyopathy, all the Serre kids are home-schooled. Andrew says they keep up with activities they all love. "Life is too great to not do what you love to do. We're a family that believes in that, that we like to do what we love to do," Serre said. "I think we've been well prepared for this. We have an amazing family structure, a great church." The Serres say with health care privacy laws it can be hard to connect with other families with similar situations. To overcome that hurdle, they helped start a support group called Courageous Hearts of Idaho after they realized there wasn't a group for families with kids who have heart disease. You can find a link to their support group on KTVB.COM.

Dilated cardiomyopathy affects the left ventricle of the heart. Itâ&#x20AC;&#x2122;s the heartâ&#x20AC;&#x2122;s main pumping chamber. Dilation of the chamber prevents it from pumping blood with as much force as a healthy heart can.

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FIND INSPIRATION FOR HEALTHY LIVING AT AND WATCH

NEWS AT NOON

EVERY WEDNESDAY WITH CAROLYN HOLLY TO LEARN LIFE STRATEGIES FOR YOUR BETTER HEALTH!

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HEALTHY MAGAZINE AUGUST 201

THE FOOD CHAIN: WHERE IT ALL COMES FROM

SPINACH

This super food is mostly grown and packaged in sunny California. Distance traveled:

300 mi.

WRITTEN BY WHITNEY LEWIS

SALT

This king of spices is actually harvested right here in Utah.

YOU MIGHT THINK IT’S A PAIN TO HAVE TO DRIVE 5 MILES INTO TOWN TO GET THAT LAST INGREDIENT YOU FORGOT FOR DINNER, BUT THINK OF THE THOUSANDS OF MILES THE FOOD IN YOUR LOCAL GROCERY STORY TRAVELED TO GET TO YOU! YOU MAY BE HAND SELECTING SOME BELL PEPPERS THAT WERE GROWN IN MEXICO WHILE FIVE FEET BEHIND YOU IS A GOLDEN MOUND OF BANANAS FROM ECUADOR. HOW DID ALL OF THIS FOOD GET TO YOU IN UTAH AND WHERE IS IT ALL FROM? 28

0 mi.

RED ONIONS

HEALTHY MAGAZINE AUGUST 2013

San Jose California. Distance traveled:

811 mi.

BLACK PEPPER According to pepper.com, 76 percent of the ground pepper in the United States is imported from India. Distance traveled:

9,108 mi.

his article will explore the origin of eight ingredients in a simple dish an average American might eat – a grilled chicken salad. You might be surprised to find your dinner better traveled than you are! From Andalucía to Arkansas, your salad has been months in the making all over the world, but it probably only took you a five minute drive and twenty minute prep time to toss together a delectable little concoction.

BELL PEPPERS Los Angeles California. Distance traveled:

645 mi. Healthy-Mag.com

CHICKEN BREAST

This common meat can come from all over the country, but a large part of the poultry consumed in Utah originates on chicken farms in the South, in areas such as Arkansas and Texas. Distance traveled:

1,393 mi.

TOTAL MILES YOUR CHICKEN SALAD HAS TRAVELED:

18,305 mi.

THE LIFE OF PRODUCE Here is the typical journey of the fruits and veggies you buy. SEED to STORE:

OLIVE OIL

±± ±± ±±

5,357 mi.

±±

Most of the world’s olive oil is produced in Spain, over 5,000 miles away from Utah. Distance traveled:

±± ±± ±± ±±

Planted in California Harvested when almost ripe Immediately boxed and put into trucks in the fields. (Delicate fruits such as raspberries and strawberries are cooled and shipped within 12 hours of picking!) Shipped to a massive produce warehouse in Los Angeles Stores such as Wal-Mart, Macey’s and Smith’s place orders to this warehouse Utah’s main food distributor trucks the food to a warehouse in Far West, Utah Stores affiliated with this warehouse retrieve their produce when it arrives Food is stocked on the shelves in your local market daily

FRUIT FACTS Grocery stores import food from different countries and states throughout the year depending on the season.

PARSLEY

Sacramento California. Distance traveled:

691 mi.

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Most produce consumed in Utah is grown in California, but during the summer months, some produce is harvested locally. In the dead of winter, more produce is shipped in from Chile and other South American countries according to a Utah Associated Foods representative. Delicate fruit such as raspberries and strawberries have an incredibly fast production rate. Within 12 hours of picking, berries are chilled and on their way. They often skip the L.A. warehouse and go straight to the state that ordered them and put in a warehouse where they will be picked up by local stores. It only takes 3-5 days to get berries from the field to your fridge.

The apples at Macey’s come from Washington. All the potatoes are from our Northern neighbor, Idaho. Bananas are picked completely green and then during storage are treated with a natural hormone gas, ethylene, which causes them to ripen. In two weeks, a green banana is picked, carried overseas, gassed to gold, shipped to its destination, and piled high in a store.

THE TRAVELS OF A CHICKEN Boneless, skinless chicken breast is a staple in many households. Much of the chicken sold in Utah comes from poultry farms in the South. One popular brand starts in Arkansas and ends in your salad. Chicks grown for poultry are known as pullets. These pullets are raised by farmers close to the production factories. Generally these local farmers have contracts with large poultry corporations. The pullets grow into adult chickens and are collected by the large corporation which will take the chickens to processing plants where they are butchered, separated, and processed in a nearby Arkansas city. After being separated and packaged in Arkansas, the chicken meat is shipped to one of three main poultry warehouses in Utah and then retrieved by grocery stores. Hundreds of people may be involved in this process. From pullet to packaging and processing to poultry aisle, you get the best part of your salad. The next time you’re exasperated because you have to wait 10 minutes in line behind a customer with a dozen coupons and a dozen items more after that, just remember how long it took the food in your cart to get to you and breathe easy knowing you didn’t have to do all the work to get it there. HEALTHY MAGAZINE AUGUST 201

EVERY GROCERY STORE IN AMERICA HAS ENTIRE AISLES DEDICATED TO PACKAGED FOOD. FIRST COMES THE SNACK AISLE—CRACKERS, CHIPS, CANDIES AND DONUTS AS FAR AS THE EYE CAN SEE, ALL COCOONED IN AN AIR-TIGHT SHELL. THEN MOSEY ON OVER TO THE FROZEN FOODS AISLE, WHERE TV DINNERS AND MICROWAVEABLE CHICKEN NUGGETS ABOUND, ALSO WRAPPED IN A SUFFOCATING BLANKET. PACKAGED FOOD OFTEN DIFFERS NUTRITIONALLY FROM UNPACKAGED FOOD DUE TO PROCESSING TO INCREASE SHELF LIFE AND VISUAL APPEAL. HOWEVER, THEY'RE NOT ALL BAD; SAVVY SHOPPERS CAN STILL MAAKE PACKAGED EATS FIT INTO A HEALTHY DIET. 30

HEALTHY MAGAZINE AUGUST 2013

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Sealing the Deal

A 2010 report from the New York Times found that on average Americans eat 31 percent more packaged foods than fresh ones. This isn't a uniquely American problem; developed countries worldwide are more and more willing to pay for convenient, portable, pocketable food. Euromonitor, a research group, reports that over the past decade, sales of packaged foods around the world have jumped by 92 percent. In Brazil, China and Russia sales are three to four times their 2002 level.

Issues With Packaged Food

It's no surprise that the goal of food producers is to sell food. Nor is it surprising that to sell as much as possible these producers make foods appealing to many customers by adding sugars and fats our tastebuds love. No one can fault a company for making their foods delicious, but we should be concerned with foods pumped full of empty calories and stripped of real nutrition though the refining process. Packaged foods are often high in calories, which doesn't help Americans who already struggle to keep their consumed calories equal or less than their calorie intake. Opening that bag may send your calorie intake over the line.

But this packaged trend isn’t necessarily an epidemic; packaged foods can be healthy. In Japan, for example, people eat lots of packaged food, but unlike the salty-fatfilled American options, Japanese options include seafood, vegetables and healthy fruits without many preservatives.

Aside from excess calories, you also should factor in all the preservatives keeping packaged foods fresh. Packaged food can often last for months on the shelf, which requires certain additives that aren’t great nutritionally. For example, one reason food companies add copious amounts of sodium is to length shelf life.

Following suit, many American food companies are beginning to offer healthier packaged food alongside traditional and tempting junk food. Kraft, for example, says it has added 5,000 healthier products with fewer calories and less sodium since 2005, the Economist reports.

Thankfully, Americans are starting to pay attention to the questionable nutrition value of packaged foods, especially frozen food. According to Advertising Age magazine, 98 percent of products in the frozen aisle are experiencing flat or declining sales in the US.

But the nature of packaged food production does pose problems, in many cases.

Packaged Foods:

But other factors besides nutrition, like taste and general appeal, might be at play in the decline, researchers say.

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Win the Packaged Food Battle

So should we quit packaged foods cold turkey and clean out our pantry of everything boxed? For many people living in fast-paced America, this would be extremely difficult. There's a better strategy: choose the right packaged products. First, look at the sodium content. Find products that don’t go crazy with sodium (avoid crackers, chips and frozen pizza). Make sure to read the food label carefully, because some food companies will put absurdly small serving sizes, giving the impression that the food is healthier than it is.

Chemicalized

BHA and BHT: These keep certain oils from spoiling. Some research suggests these preservatives may be harmful. Sodium Nitrite: This helps meats keep their pink look, and are associated with a variety of health problems. High Fructose Corn Syrup: An artificial sweetener that is found in a lot of packaged foods. As a last tip, remember to keep to the outer sides of the grocery store to avoid unhealthy packaged foods. Fruits, vegetables, healthy dairy and healthy protein are rarely located on the inner aisles.

Worth Opening: ›› ›› ›› ›› ›› ›› ›› ››

Whole-wheat & Oat Pretzel Sticks (Snyder’s): 20g of whole grain Sweet Onion Potato Chips (Kettle Brand): Less fat per serving than regular potato chips Kashi brand granola bars: Good source of fiber Garden Vegetable Enchiladas (Cedarlane): Good protein source, low in fat Wild Alaskan Salmon (Organic Bistro): Good source of fiber and omega-3 fatty acids Multigrain Tortilla Chips (Food Should Taste Good): Good source of fiber, limited fat Sweet Potato Julienne Fries (Alexia): Great source of Vit. A, limited fat Angus Beef Steak Chili with Beans (Kettle Cuisine): Full serving of vegetables per cup

Not Worth Opening: ›› ›› ›› ›› ›› ›› ››

Classic Fried Chicken (Hungry-Man): 1,570 mg sodium Chocolate Pudding Pie (Hostess): 45 g sugar One Garlic Bread Crust Supreme Pizza (DiGiorno): 44 g fat 100 % Natural Granola, Oats, Honey & Raisins (Quaker): 30 g sugar Maxed Out Turkey & Cheddar Cracker Combo Lunch (Oscar Mayer): 1,440 mg sodium Chicken Pot Pie (Marie Calendar): 34 g fat Smiley Face Potatoes (Bob Evans): 646 mg sodium

HEALTHY MAGAZINE AUGUST 201

Junkfoods in Superfoods’ Clothing WRITTEN BY DALLIN LAW

Steathily

Unhealthy AMERICA’S OBESITY, DIABETES AND CANCER EPIDEMICS HAVE LEGIONS OF PEOPLE CONSCIOUSLY TRYING TO OPT FOR FOODS MARKETED AS HEALTHY IN AN EFFORT TO STAVE OFF DISEASE AND WEIGHT GAIN. WHILE CHOOSING THE HEALTHY OPTION IS THE PERFECT FIRST STEP TOWARDS CONTINUED HEALTH AND FITNESS, MANY PRODUCTS MARKETED AS HEALTHY ONLY MASQUERADE AS SUCH. ADDED SUGARS, HIDDEN FATS, AND DECEPTIVELY SMALL PORTIONS ON NUTRITION LABELS ALL PUT THESE FIVE FOODS ON OUR LIST OF DECEPTIVE HEALTH FOODS.

700 900 TO

CALORIES

HEALTHY MAGAZINE AUGUST 2013

Over the last few years, this Middle Eastern import has exploded onto the food scene as a healthy alternative for dips of all kinds. Vegetarians especially seem to devour this spread with voracity using flatbread pitas as their scooping implement of choice. However, it’s the ease with which hummus can be gobbled up that makes it a danger to dieters. Hummus is made of blended up garbanzo beans (chickpeas), oil, tahini (ground sesame seeds), lemon juice, garlic, and salt. These wholesome ingredients equate to a decent amount of protein from the beans and tahini, fiber, and some vitamins like folate and magnesium; also the beans make this food have a low glycemic index, meaning that the food has carbohydrates that won’t cause a spike in blood sugar.

I T ' S E A S Y TO AC C I D E N T LY E AT

Hummus

So far so good, but most people don’t realize that hummus can pack a caloric punch. The packaging on most hummus containers list only two tablespoons as a serving size which contains 70 to 90 calories. Most people don’t stop at just a single serving; it’s incredibly easy to eat a sizable portion of the container, which usually has around 10 servings, or 700 to 900 calories. Even worse, these calculations haven't factored in the pita bread or chips you use to scoop your hummus. Hummus should be eaten less like a guilt-free snack and more like a hearty, dangerously addictive main course made a bit more healthy with carrot sticks or celery in place of pita. Healthy-Mag.com

A SINGLE CUP OF COMMON STOREBOUGHT GRANOLA EQUALS TEN+ SLICES OF BACON IN CALORIES (450+)

Granola

So you’ve eschewed the bacon and eggs and thoughtfully chosen the granola with yogurt and fruit instead. On paper it sounds like an infinitely better choice, but surprisingly a single cup of common store-bought granola equals ten+ slices of bacon in calories(450+). Granola has whole grain oats, nuts, and often dried fruit, but the brown sugar, syrup, honey, coconut, oil and other sugary add-ins add up the calories very quickly. Avoid the glazed, sugary types and use granola more as a crunchy addition rather than the main attraction. Another healthier, homespun option is to make your own inexpensive granola. Just cut out the extra sugar found in store brands, replace some of the oil with applesauce, and add in plenty of healthy oats, nuts and dried fruit for a still hearty, but less sugar-packed, version.

Yogurt

This cultured milk product is often touted as the probiotic holy grail, containing active cultures of good bacteria that boost the immune system, promote digestive health, and even lead to world peace (supposedly). Besides helpful germs, yogurt contains quite a bit of protein and is a very good source of calcium, which promotes bone health, nerve function and rhythmic heartbeats. If all we ate was plain, low-fat yogurt, it truly would be the superfood we want it to be. However, most yogurt marketed as healthy contains high-fructose corn syrup, sugars, honeys, fruit syrups, and even chocolates and caramels which make them sugar bombs as potent as a candy bar. Even worse, many yogurts don’t even contain any active cultures of probiotic bacteria. The best course of action is to buy the plain, probioticfilled, low-fat yogurt and add your own sweeteners and fruits to make it tasty.

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MOST PEOPLE DOUBLE OR TRIPLE THE S E RV I N G S I Z E

Breakfast Cereals

I think most people know that sugary cereals should be avoided, but what about the ones marketed as whole grain, low-fat, healthy options? Many of these cereals really are quite healthy with lots of fiber and whole grains. Eating these varieties can help you start your day off right by giving your body a slow burning energy source which helps you make healthy eating choices the rest of the day. However, the biggest problem with cereals is the mental disconnect between the serving size on the box and how much lands in your bowl. For example, the serving size of frosted mini-wheats is five biscuits, which totals 175 calories. Not many people eat five measly biscuits; in fact most people double or triple that amount. This problem of portion control is exacerbated by current perceptions of a proper portion size. Not only in restaurants are meals coming in larger and larger sizes, but also recipes in the home suggest larger portions. Even our plates and bowls are growing in size which suggests the need to our subconscious to fill up the plate when we don’t need to. Furthermore, a recent study concluded that very few people can estimate the proper portion size and almost always underestimate the accurate calorie count of foods. If cereal is definitely not going away from your morning routine, invest in buying smaller bowls that will help you to remember proper portion control and don’t be afraid to using a measuring cup to train yourself to see portion sizes differently.

Fruit Juice

Juicing and juicers seems to be the new national pastime, but fruit juice is probably one of the most deceptively marketed products out there. Too many people think of the sweet drink as different from the sodas and other soft drinks, but they’re often exactly the same in sugar content. A cup of juice often has over 100 calories. But it’s made from fruit, right? Could it be bad? Drinking juice is different from eating fresh fruit because the whole fruit has a large fiber content that cues your body to feel satiated, but the juice has all the calories but none of the fiber. Juice can’t be thought of as a low-calorie, healthy option to a meal; it needs to be properly accounted for as a sugary drink. Additionally, many juices sold in stores are often juice cocktails that have only a small amount of juice and lots of water and high fructose corn syrup, negating many of the health benefits and adding most of the harmful ingredients of a soda.

8 OZ. OF JUICE OFTEN HAS OV E R

100 CALORIES

M O S T YO G U RT MARKETED AS H E A LT H Y C O N TA I N S H I G H - F RU C TO S E C O R N S Y RU P, S U G A R S , H O N E YS , F RU I T S Y RU P S , A N D E V E N C H O C O L AT E S AND CARAMELS

HEALTHY MAGAZINE AUGUST 201

The Mediterranean diet is one of the best kept secrets when it comes to nutrition. Turn to the right ingredients for a powerful health boost. BY HOLLAND DAVIS

GREEK INSPIRED

A delicious Mediterranean eating plan can help protect against heart disease, diabetes, cancer and can even help with weight loss, according to WebMD. Even though diet is important, if we take a closer look, it’s interesting to note that the Mediterranean lifestyle is not all about wining and dining. They are physically active on a regular basis. American typically consume foods higher in calories, saturated fat and engage in a more sedentary lifestyle. Studies show that our rates of heart disease, type 2 diabetes and obesity are not only on the rise but are also among the highest in the world.

1 OLIVE OIL

is the Mediterranean’s primary source of fat. It is a monounsaturated fat: a fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats. With this, it has been shown to reduce the risk of heart disease and strokes. Olive oil contains antioxidants that discourage artery clogging and chronic diseases, including cancer. Spanish researchers also suggest that including olive oil in your diet may also offer benefits in terms of colon cancer prevention.

POWER FOODS

Traditionally, the Mediterranean diet includes pasta, fruits, vegetables and rice. Greeks rarely eat red meat but have on average nine servings a day of antioxidant-rich fruits and vegetables.

3 GARLIC

Researchers have widely believed that the organic compound, allicin — which gives garlic its aroma and flavour —acts as the world's most powerful antioxidant. But until now it hasn't been clear how allicin works or how it stacks up compared to more common antioxidants such as Vitamin E and coenzyme Q10, which stop the damaging effects of radicals. Clinical studies have shown that people with high blood pressure who took garlic capsules daily for up to five months lowered their blood pressure levels as effectively as patients taking prescription blood pressure drugs.

4 FRUIT FOR DESSERT

If you think the Mediterranean is all about gooey cakes and pastries, think again. Fresh fruit is the typical dessert. They value the natural sweetness without packing on the excess calories, sugar, chemicals and unhealthy fats like other processed desserts. And researchers from Spain and the U.S. report says that it doesn’t have to be completely fresh. Fruit that is washed, cut and stored for later enjoyment has just the same nutritional value as fresh fruit.

LEAFY GREENS

Incorporating more leafy greens into your daily diet can easily help manage your weight, keep your heart healthy, keep your body healthy, better manage and even avoid type 2 diabetes and protect eyeseight. They have a high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of one serving per day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health.

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BONUS

FOODS

10 VEGGIES

A GLASS OF WINE A DAY WILL MAKE THE DOCTOR GO AWAY Mediterranean people usually have one or two glasses of wine a night. The keyword to this is small. The portion size is little enough and has been linked to lower rates of heart disease, which is due to wine’s antioxidants that keep blood circulating and prevents blood clots from forming. This part of the diet is optional.

The Mediterranean diet is practically vegetarian, with lots of fish and very little meat. Tomatoes, broccoli, peppers, capers, spinach, eggplant, mushrooms, white beans, lentils and chickpeas are just some of what Mediterraneans feast on a daily basis. They believe less animal products and more plant products are a healthier diet.

9 FISH

Reel them in. Fish is consumed by Mediterranean people at least twice a week. Fatty fish tend to lower bad cholesterol. However, it is the way you prepare it that matters. Fried fish does not have as many benefits. Oily fish contain high amounts of omega 3 oils and should be eaten on the modified Mediterranean diet ideally twice a week. Examples of oily fish include salmon, tuna, trout, herring, mackerel, sardines, anchovies, carp and swordfish.

LOW-FAT DAIRY PRODUCTS This diet believes dairy should be in low consumption. The Mediterranean diet tends to stay away from dairy products. But if they do choose dairy, it will be low-fat. They choose skim milk, fat-free yogurt and low-fat cheese.

1.5 million

A recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality and a reduced incidence of Parkinson’s and Alzheimer’s diseases.

11 SPICES

7 SWEET POTATO

The sweet potato wins hands down when it comes to its antioxidant content. From the NC Sweet Potato Commission, “Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants, vitamin E and beta-carotene. These substances are effective in neutralizing free radicals, which are responsible for damage to cell walls and cell structures. Vitamin E also protects against heart attack and stroke by reducing the harmful effects of low-density cholesterol and preventing blood clots.

Shake things up. The Mediterranean diet also includes herbs and spices instead of salt to avoid a sodium overload. Excess sodium raises blood pressure, which increases the risk of heart disease, kidney disease and stroke. By using herbs and spices you’re still able to enhance flavor in food, without the risk of diseases. Experiment with spice combinations for a more adventurous and flavorful way to eat.

12 GRAINS

Grains are a natural item in the Mediterranean and most of it is whole grain. Whole grains contain very few unhealthy trans fats. When Mediterraneans eat bread, they eat it plain or dipped in olive oil. It is never eaten with butter or margarine, which have saturated and trans fats.

NUTS

Nuts are also a part of this diet. They are high in fat, most of it is unsaturated (yes, the not-so-bad kind). However, since they are so high in fat, they should not be taken in large quantities. For the best nutrition, avoid candied, honey-roasted or highly salted nuts.

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Adamâ&#x20AC;&#x2122;s Garden A Needed Eden WRITTEN BY DALLIN LAW

Now more than ever itâ&#x20AC;&#x2122;s easy to be disconnected from the origins of food. Not everyone considers that the carrot sticks and french fries they eat once grew in the ground. Consumers are most likely more familiar with heavily marketed brand names than varieties of fruits and vegetables.

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Likewise, the men and women who grow the food also are often unknown and unappreciated. It’s not hard; the often distant farmers growing the food seem to be almost like construction foremen with giant, mechanized, impersonal machines. The foundation of modern farming seems to rest more with Henry Ford and agricultural chemists than with the horse and plow. Farming today is tied with speed, efficiency and profit, rather than with confident nurture of the land and sound seasonal judgement. Despite the sad state that most of the food industry is in, small scale, communitysupported farming still exists in the periphery. These farmers are interested in providing high quality, heirloom varieties of the vegetables that we only know by their lowestcommon-denominator, supermarket varieties. These farmers rely on farmers markets and community supported agriculture organizations and have more responsibility to provide quality rather than quantity. I interviewed a local Utah farmer, Adam Diehl, who runs the CSA (Community Supported Agriculture) program Adam’s Heirlooms located in Midvale, Utah.

TELL US ABOUT YOUR FARM: Ten years ago we bought our house in Midvale on a quarter acre lot. Soon after moving, my wife wanted a garden. I grew up with a garden, but what kid at 10 years old actually wants to weed on a saturday morning? So growing up with a garden seemed like a bad thing. I envisioned a garden in the back quarter with a lawn for the rest, but she wanted fruit trees and fruit bushes. We first thought of having a large garden with fruit trees, but that idea evolved into planting all edible landscaping. So we planted fruit trees and fruit bushes. And it’s evolved over 10 years. But now it’s gone from just having a garden for ourselves to initially selling at a farmers market to now having a CSA. I had a 9–5 job and just got burned out and quit. My wife asked, “So what’re you going to do now?” I said, “Gardening full time.” It wasn’t easy. There was a huge learning curve of how to harvest, when to harvest, when to plant, how to get things started earlier to get a head start, etc. A steep learning curve, but I’ve met some great mentors that have shared their experiences so I didn’t have to learn the hard way. I farm on urban properties—my neighbor’s back yards, the lots in our subdivision and

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the lots bordering my quarter acre. With six properties I run a CSA of 30 or more customers and the excess produce I sell at farmers markets. Most of the neighbors are widowed, divorced or empty nesters, and what I’m discovering with my wife is that people don’t really want to garden in their backyards and are happy to let me use their property. They like to visit with me as I work—it’s a social thing. They want to know what we’re growing and how we’re developing. It’s the social interaction that they really enjoy. They share stories about their childhood with us. Our farming is really creating a different community. Their letting me use their land is a sacred trust that they open themselves in an intimate way. A lot of people’s memories are centered around family and food. We gather at christmas time and easter and thanksgiving and food plays a big part in it.I enjoy what I do, and growing the food.<pull quote> I don’t look at myself as a farmer. I look at myself as a grower, an educator and as someone that’s building the community.</ pull quote> Someone that helps people like localvores and foodies in their hobbies. I look at myself like a chef, I pull everything together and create a masterpiece. My masterpiece is creating a community of people who are interested in good food, taste color, and where it comes from.

TELL ME ABOUT CSA CSAs are underutilized. I was talking with another CSA person and they said for the population of Salt Lake City County of over one million there’s only about 3000 shares (supporters). Whether that’s 100 percent accurate or not I don’t know, but it’s astounding that something like this is so underutilized. Most of my CSA members are younger, middle-class families around 30-40 with an interest in good food and eating healthy. It encouraging that younger families with children are participating as they may be starting family traditions of local farming. What I’ve discovered is that it’s all about community. Farming is developing the community in the front end of the food production cycle where I grow it as well as sharing with my CSA. People have a story to tell and the food has a story to tell. I let the food tell the story by what I grow.

see Adamsheirlooms.com

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How to maneuver nine months of culinary instability WRITTEN BY WHITNEY LEWIS

ROCKY ROAD ICE CREAM, SALMON, SWISS CHEESE— WHATEVER IT IS, NO MATTER HOW BIZARRE, IT HAD BETTER COME SOON, ESPECIALLY IF SHE’S PREGNANT. STORIES OF FRENZIED TRIPS TO THE GROCERY STORE AT 3 AM ARE NOT UNCOMMON FOR FATHERSTO-BE. SOME PEOPLE IDENTIFY THESE CRAVINGS AS A NEED, SAYING THAT IT’S THE BODY TELLING YOU WHAT ESSENTIALS IT IS LACKING. SO WHERE DO THESE CRAVINGS COME FROM AND HOW DO WE DEAL WITH THEM? RESEARCH HAS REVEALED THAT THERE ARE THREE MAIN TYPES OF CRAVINGS: INDICATORS OF NUTRIENT NEEDS, PREGNANCY COPING STRATEGIES, OR FOOD ADDICTIONS.

HEALTHY MAGAZINE AUGUST 2013

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Nutrient deficiencies

Many people wonder if their body really will tell them what nutrients it needs. Is a craving for a sundae an indication that your body is lacking calcium? When a potato chip suddenly looks irresistible is that your body cueing you in on a sodium deficiency? Some women swear by it, but many doctors aren’t convinced. The main reason for their hesitation is that if the body wanted some important vitamin or mineral, a more healthy food would be craved. Not many people go crazy for spinach, oranges, or broccoli. But there is research showing that not every craving is just a food obsession. The American Journal of Clinical Nutrition found that salty foods were much more pleasurable to a group of volunteers on a low-sodium diet than someone with sufficient sodium. In a 2005 study printed in The American Journal of Medicine, another correlation was found between cravings for things high in iron and iron-deficient people. Furthermore, pregnant women have been shown to be especially prone to cravings, possibly because their nutrient stores are used for the baby. "No one really knows why pregnancy cravings occur, though there are theories that it represents some nutrient that the mother may be lacking—and the crave is the body's way of asking for what it needs," says Andrei Rebarber, MD, associate director of the division of maternal-fetal medicine at NYU Medical Center in New York. When that urge to grab a pickle or some processed cheese hits, Rebarber says it could be the body asking for more sodium. And just as our bodies may nudge us toward a food, our bodies may nudge us away from other

TIPS & SUBSTITUTIONS

›› A brisk 15-minute walk helps people overcome cravings for chocolate. Physical activity can be a great distraction and can help reduce stress, a major trigger for cravings. ›› Chewing gum either before or after eating helps reduce cravings for sweets and lowers your total calorie intake. ›› Resisting cravings often leads to binging, so give in, but try to give in only in small portions and better yet, with HEALTHIER substitutes:

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foods, says Siobhan Dolan, MD, professor of obstetrics and women's health at Albert Einstein College of Medicine. "Some experts say cravings, and their flip side, food aversions, are protective," he says. For the rare few who do occasionally have cravings for healthier foods instead of Big Macs and ice cream, listen to your body. Your cravings may be more than destressors, addictions, or a personal cooling system.

The Body’s Benefits

expecting moms from drinking it, so try an apple or a nap instead.

Psychological cravings

Food can be a stress reliever for many people. It just feels good to eat sometimes! Especially chocolate. “The biochemistry of how food, especially refined foods, can lower the blood sugar and trigger serotonin release has long been known,” the Food Addiction Organization points out.

Besides satisfying nutrient deficiencies, some foods craved during pregnancy can serve other purposes. Whether consciously or unconsciously, these foods, all among the top 10 foods most craved by pregnant women, satisfy pregnancy needs:

Sugar and fatty foods are energy sources and the body is hardwired to enjoy them as a means of survival, but in this day and age it does more harm than good. Regardless of health and weight, the body often wants these foods.

ICE—decreases inflammation in the mouth and tongue, a common symptom among iron deficient women

Not only does it taste good and make the body feel good, sugar has been found to be as addictive as cocaine. Cravings for sugary foods are the kind of cravings to shy away from.

SPICY FOOD—makes the body sweat which helps pregnant women cool off FRUIT—Fruit (such as watermelon and

grapes)—once again, cool and refreshing and it offers the sweetness usually without the sugar overload sickness

LEMON—pregnant women often crave sour foods because the taste buds have changed and it feels good to “shock” them with something super sour ICE CREAM—sweet and cool. And let’s be real, women crave this whether pregnant or not! SODA—the fizzy drinks help with nausea, but try some club soda or a protein drink instead to avoid the sugar COFFEE—pregnancy wears a woman out! Coffee increases alertness and helps with headaches, but many doctors discourage

IF YOU CRAVE

Other research has shown that foods related to pleasant childhood memories are often craved in stressful situations. Foods like mac & cheese or hotdogs, which don’t remedy any pregnancy problems or relate to a food addiction, are still powerful cravings because of the psychological connection. Food can be addictive physically and/or psychologically. Whatever the reason you find yourself craving something, remember that the same rules of health apply, so pause and think about what your body might really be looking for – a bit of sodium or calcium, a cool-down, or maybe just some happy childhood reminiscing, and see what creative ways you can satisfy your needs without packing on the pounds.

TRY EATING ...

Ice Cream

Nonfat frozen yogurt, sorbet, or sherbet

Soda

Mineral water with fruit juice or lime

Doughnuts/pastry

Whole-grain bagel with fresh fruit jam

Cake

Low-fat banana or zucchini bread

Sugar-coated cereal

Whole-grain cereal or oatmeal, with brown sugar

Potato chips

Low-sodium/ low-fat chips, popcorn, or pretzels

Sour cream

No-fat sour cream or non-fat plain yogurt flavored with herbs

Sundae toppings

Fresh berries or bananas

Canned fruits in heavy syrup

Fresh fruit, frozen unsweetened fruit, fruit packed in water, juice

Lunch meats

Low-fat or fat-free meats, turkey or soy bologna, beef hot dogs

Whipped cream

Ice cold no-fat milk whipped with a hand-held immersion blender

HEALTHY MAGAZINE AUGUST 201

IT’S IN YOUR HANDS

CPR

Becomes Simpler WRITTEN BY MICHAEL RICHARDSON

“PLEASE DON’T HAVE A HEART ATTACK BECAUSE I’M NOT GIVING YOU CPR.” It's a common sentiment, but why? Many are intimidated by CPR because they aren't sure aren’t sure where exactly to put their hands, how hard to push and possibly most of all, don’t feel comfortable giving mouthto-mouth. Recent recommendations from the American Heart Association (AHA), however, say CPR doesn’t have to be complicated or uncomfortable. Hands-only CPR can be an easy, effective way to keep someone alive.

If you see a teen or adult suddenly collapse, hands-only CPR is simple, with two steps:

1. Call 911 2. Put your palm on the center of the chest, and then put your other hand over the first. Push fast and hard. 44

HEALTHY MAGAZINE AUGUST 2013

These two simple steps could save them, even though traditional CPR might be more valuable in some cases. According to the New York Times, CPR can more than double the survival rate in cardiac arrest, but most people who collapse don’t get help from bystanders. The AHA began pushing hands-only CPR a few years ago, when AHA researchers found that hands-only CPR can be as effective as mouth-to-mouth in many cases. Simplification of CPR may also help people be less tentative about helping in an emergency. Survey’s found that almost 50 percent of people said they wouldn’t do CPR because they weren’t confident in their ability to perform it correctly. Other people reported being hesitant about a mouthto-mouth procedure. But fears of giving CPR don’t stop there. Some fear performing the procedure because ribs sometimes break in the victim receiving chest compressions. Studies show that these injuries are not life-threatening. Rather, patients in cardiac arrest who don’t receive CPR immediately have a high chance of dying.

So if an adult or teen collapses, just remember the two steps, and don’t worry about the technicalities of the procedure. Now, the AHA says, with a few seconds of education, people can be and feel prepared to assist in an emergency. But don’t toss your old CPR training out with the bath water. While calling 911 and compressing a person’s chest quickly may be enough to keep a person alive, learning more details about effective CPR are far from a waste of time. For example, how fast should you be pushing? Dr. Michael Sayre, an AHA researcher and Ohio State University professor, said that in an emergency, it is ideal to push 100 times a minute with enough force to lower the level of the chest by two inches. But exactness isn’t key. Another important thing to remember is that the hands-only approach isn’t best for cardiac arrest in children, or for those collapsed in drowning or drug overdose situations, which often require rescue breathing. But chest compressions alone are still better than nothing, even in these cases. Source: The American Heart Association

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>> Advisor Women's Health

Both studies found that by simply having the woman use vaginal suppositories of progesterone, they were able to reduce the risk of PTB by 44%. The doses used were between 90 and 200 mg of 17 alpha-hydroxy-progesterone (it must be administered vaginally, as 17-OH-progesterone caproate given as intramuscular injections were not beneficial, nor were orally administered progesterone tablets). In addition, the ultrasounds need to be performed between 19â&#x20AC;&#x201C;23 weeks and must be performed vaginally. An abdominal ultrasound cannot be used as it requires a full bladder and the measurements are not reliable. Nearly every expert therefore now recommends that all women with a history of PTB be screened for a short cervix. The question remains open if all women, regardless of past history, should be screened universally. As only about 2% of all women will be found to have a short cervix, is it cost effective to do screening midtrimester cervical length measurements on all pregnant women? In my opinion, the answer is a strong yes. When you consider the tremendous cost of one baby admitted to the NICU, it seems prudent to perform such a simple thing as and ultrasound to prevent the horrible consequences of PTB.

CERVICAL LENGTH SCREENING

& Premature Birth B eing born prematurely remains by far the leading cause of infant death and morbidity. The earlier it occurs, the more likely it is to cause life-long consequences for children brought into this world too soon. It can be a lifechanging event for mother and especially infant. Preterm birth has been estimated to cost the US $26 billion annually, not to mention the terrible cost to human life.

Over the past 2â&#x20AC;&#x201C;3 decades we have come to understand that the greatest risk for preterm birth is a prior preterm birth (PTB). The real quest is to identify those likely to deliver prematurely before they have a PTB. The use of ultrasound has consistently demonstrated that an unusually short cervix is a very strong predictor in determining those likely to deliver early. The average cervical length at mid trimester (19-23 weeks) is between 25 and 45 mm or 2.5 and 4.5 cm. Those patients in whom the cervix measures less than 25 mm are at a substantially increased risk for preterm birth. If the cervix is less than 15 mm then they are at

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an extremely high risk for PTB. In the past not too much could be done to try to prevent early delivery other than bed rest, which not only did not work, but was actually harmful. Placing a stitch in the cervix, a procedure known as a cervical cerclage was also not usually beneficial and required in-hospital surgery and had many complications associated with it. One large study done in Amsterdam did not show any benefit at all and one in the US only showed minimal, if any, benefit to cerclage placement. Recently, however, two clinical trials did show significant promise in simply using progesterone to prevent PTB in those women found to have a short cervix. In the studies, if a woman had a short cervix less than 25mm with no prior PTB, then the relative risk for early delivery prior to 37 weeks was 4.3. If she had a prior PTB, then the risk of early delivery was a whopping 11.3 or 11.3 times more likely to deliver early!

In conclusion, by simply performing a transvaginal midtrimester ultrasound measurement of the cervical length, we now have an effective treatment for prevention of preterm birth. By using between 90 to 200 mg of progesterone in the form of vaginal suppositories, we can help decrease the likelihood of PTB by 44%. This simple and effective treatment can be used to better the lives of many thousands of infants yearly who otherwise would be numbered among those unfortunate to be delivered prematurely. For more information on cervical length screening and many other women's health issues, please contact Dr. Saunders at 801692-1429 or visit us on the web at www. drsaundersobgyn.com

ABOUT THE AUTHOR Mark Saunders, MD

Obstetrics & Gynecology Personal Care drsaundersobgyn.com

HEALTHY MAGAZINE AUGUST 201

>> Advisor SURGERY

TOP 5 Cosmetic Surgery Myths

1. The Ten Year Myth:

One of the most common misconceptions about breast augmentation is that implants have to be replaced every ten years. Patients come to me with implants placed 20 or 30 years prior. An implant only needs to be replaced if it ruptures or if a patient becomes unhappy with the look of the breast. Ten years is mentioned only in connection with the implant’s warranty. The implants themselves have a lifetime warranty. However, if the implants rupture within the first ten years, the warranty also covers part of the surgeon’s fees. Implants will give you great looking breasts for many years.

2. Liposuction gets rid of Cellulite: Liposuction is a

great way to contour the body. Unfortunately, liposuction will not improve cellulite. Cellulite results from bands of fibrous tissues from the muscle to

the skin surface causing those hated dimples. It seems logical that if we decrease the distance from the muscle to the skin surface that those dimples would disappear. However, the fibrous bands shrink during the healing process and the cellulite remains.

3. You can’t breast feed after having breast implants: Many women

are concerned they will not be able to breast-feed after breast augmentation. Some studies say one out of every five women will be unable to breast feed after breast augmentation. In my practice, I have not had a patient unable to breast feed after implants. As for safety, all implants give off minute amounts of silicone. While your breast milk could absorb some of the silicone it is not harmful to your baby. Because breast milk is the best thing you can feed your baby, the Institute of Medicine encourages women with implants to breast-feed.

HEALTHY MAGAZINE AUGUST 2013

4. Fat comes back after liposuction: False somewhat.

Liposuction cannot remove every fat cell, you can still gain or lose weight. However, when fat cells are removed, they are gone for good. The contour changes from liposuction are permanent. After a person reaches puberty, we have all the fat cells we will ever have. When we gain or lose weight, the fat cells in our body enlarge or shrink. If we do liposuction of the abdomen and remove 50% of the fat cells, you have fewer cells to put fat in. Your “problem spot” may no longer be your waist.

5. Plastic or cosmetic surgery isn’t real surgery: It is! The

Most cosmetic surgery is done without a hospital stay. Regulations exist to ensure the safety of patients. Older patients or those with health issues may need to see their regular physician to determine if they are healthy enough to have surgery. Though risks do exist, the results of cosmetic surgery can be confidence building and life altering. Many options are available, some with extremely low risks. Myths regarding cosmetic surgery abound. If you need answers to your questions, come see me!

benefits of cosmetic surgery are many and genuine, but the risks should be taken seriously. Healthy patients do well.

ABOUT THE AUTHOR

Dr. Benjamin Dunkley Envision Cosmetic Surgery See online: envisionsurgery.com

Dr. Dunkley is the physician providing services at Envision Cosmetic Surgery. He is dual board certified in Facial Plastic Surgery/Otolaryngology and General Cosmetic Surgery. Born and raised in Utah, he now practices Cosmetic Surgery in the state he loves.

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>> Advisor Skin Care

A Dermatology Renaissance W

e live in an exciting age. The information boom feels a bit like a second Renaissance. When I went to medical school in the 1980's, research required a trip to the medical library, flipping through the Dewey Decimal System Card Catalog (a blast from the past for those of you of a certain age), and then a trip to the racks. During all of this, I would hope that the reference would be available and located where it belonged. Now, we can research almost any topic with a few simple mouse clicks on a search engine! The information age has also brought a lot of technological advances to the field of dermatology. A few of these advances are noted below:

1. Melafind: This is the worldâ&#x20AC;&#x2122;s first

dermatologic analysis system (for dermatologists only) that sees below the skinâ&#x20AC;&#x2122;s surface to objectively evaluate clinically atypical pigmented skin lesions (moles) and classify them based on the 3-D morphological disorganization from under the skin. If moles become disorganized, they often deteriorate into melanoma, the most deadly type of skin cancer. By detecting abnormal moles or melanomas early, as with most other cancers, it can save lives. South Valley Dermatology has the first such machine in Utah and we have had several significant lesions discovered early

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using this system as an aid. The system compares any tested mole to a database of 5000 melanoma features and produces a score which indicates the level of risk associated with that mole.

2. Miradry: This is the first and only FDAcleared device for treating bothersome underarm sweat that provides a lasting solution. It is non-invasive, yields immediate and lasting results, takes only about an hour, is 90% effective and has an 82% average sweat reduction. There is minimal to no downtime. The system uses safe microwave technology to destroy the sweat gland network in the underarm area with minimal impact to the surrounding tissues. Excessive underarm sweating affects one out of 5 people and it can be severe and disabling. Some patients will actually purchase dresses, blouses or shirts in TRIPLICATE and take them to work in a bag or briefcase. They must change their apparel every few hours because of sweating through the garment. I personally suffered from this condition (Hyperhidrosis), especially as a teenager, and I still remember all of these decades later how embarrassed that I felt.

3. Electronic Medical Records (EMR):

For years there has been a push in this country for practices to adopt electronic medical records. The advantages are obvious; more easily available data,

reduced space taken up with paper charts, fewer lost records, the ability to keep records indefinitely, etc. Up until recently, the problem has been that the transition from paper charts to EMR has been so difficult. As computers have become more powerful and software has improved, systems have advanced to the point that an EMR can actually be beneficial for both the patient and the doctor. In the office, the doctorâ&#x20AC;&#x2122;s attention is not focused on the paper chart but rather on the patient. If the system is configured properly, the medical assistant can capture most of the data while the doctor cares for the patient. The records are more complete and accurate. And, perhaps best of all, they are actually LEGIBLE! So, as with all technology, it can be used for good and ill. Thankfully, we finally are living in a time when life expectancy can be increased and the quality of life can be improved through advances in technology.

ABOUT THE AUTHOR Dr. Douglass Forsha

South Valley Dermatology southvalleydermatology.com

HEALTHY MAGAZINE AUGUST 201

>> Advisor Surgery

Gynecomastia An Embarrassing Male Problem T

he condition sounds like a dinosaur in my second graderâ&#x20AC;&#x2122;s school book. Unfortunately, it is a medical condition that can cause males, especially adolescent males, a great deal of embarrassment and open them up to harassment. Gynecomastia is the abnormal development of female-like breast tissue in males. Imagine being a 15-year-old boy who has begun to develop female-like breasts. Imagine having to change in the locker room at school for P.E. Imagine trying to wear three shirts when you go swimming to hide your body shape, or avoiding the pool altogether. Imagine what other boys would say to you or about you. Gynecomastia occurs most often in adolescent males going through puberty and elderly males. The condition may resolve itself, but it may not. I see men in my practice who have dealt with the embarrassment of this condition for years. Gynecomastia has several causes that can result in varying levels of increased breast glandular tissue. Gynecomastia can be related to hormone imbalances, tumors in hormone secreting glands, male breast cancer, testicular cancer, or side effects of medication or drugs. However, most causes of gynecomastia have no

HEALTHY MAGAZINE AUGUST 2013

identifiable cause other than being related to the changes in hormones which accompany puberty. Obesity in adolescents can also give rise to a related condition called pseudogynecomastia. Enlarged breasts in these boys and men are the result of excess fat deposition. An increase in adolescent obesity has correlated with an increase in incidence of gynecomastia. According to the CDC, adolescent obesity rates have tripled over the last 30 years. Fat tissue excretes estrogen. It would follow that males with high levels of fatty tissue would be at greater risk for conditions related to hormonal imbalance. The good news is that most gynecomastia is not medically harmful and it is treatable. Treatment is always more difficult when the condition has a weight-related factor. No one ever said that changing your lifestyle would be easy. But just as a tummy tuck patient will get the best result if the procedure is done when the patient is closest to his/her ideal weight, the gynecomastia patient will get the best results when weight issues are addressed first. For an already discouraged and self-conscious adolescent to hear that diet and exercise are a necessary prerequisite to treatment can be hard.

Gynecomastia is treated most commonly with liposuction, which permanently removes the bulk of the excess tissue from the chest area. It may also require a small incision around the nipple to remove excess glandular tissue. In the best cases the skin will retract and flatten on its own. Sometimes, however, suctioning the fat will leave sagging skin and the surgeon will need to remove that skin, leaving a scar similar to a womanâ&#x20AC;&#x2122;s breast lift. Those scares will fade over time. The emotional scars of being teased or being acutely selfconscious may take just as long to fade. See a doctor and get evaluated. A board certified plastic surgeon is a good place to start. Donâ&#x20AC;&#x2122;t suffer on the sidelines.

ABOUT THE AUTHOR Dr. Dayne Petersen NuVista Plastic Surgery 801-261-5791 nuvistaplasticsurgery.com Dr. Petersen recently moved his practice here to Utah after spending several years on the teaching faculty of the University of Oklahoma. To learn more about Dr. Petersen and breast oasis, the non-profit he supports, visit his website www.nuvistaplasticsurgery.com

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HEALTHY MAGAZINE AUGUST 201

>> Advisor Hormone Therapy

How Would You Answer This Question? I was talking to a patient the other day and she asked me this question: if she had to give up one food from her diet, which one of the following should she get rid of?

Here are your choices. Choose wisely: ›› Soda pop ›› White bread ›› French fries ›› Cocoa Puffs As it turns out, this is a trick question. None of the above are correct because none meet the definition of “food.”

Food noun, often attributive \füd\: any nourishing

substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth; also whatever supplies nourishment to organisms. Accordingly, the term “junk food” is a huge oxymoron as food by definition cannot be junk. At our clinic we have what we refer to as our Junk Food Withdrawal Program which works for both kids and adults. Each week for 8 weeks individuals or entire families commit to removing another noxious food from their cupboards. By the time 8 non-foods have been removed, the health benefits add up to a much-improved diet. Avoiding these non-foods is essential as they can interfere with good hormone balance. Here at the Utah Wellness Institute we specialize in Bio-Identical Hormone Therapy and Nutrition. Nutrition and hormones go hand-inhand. Eating junk food harms the adrenal system and adversely affects thyroid metabolism resulting in fatigue and weight gain. We can help you and your family to a whole different way of life through healthy eating and balanced hormones. Strategies that work.

HEALTHY MAGAZINE AUGUST 2013

ABOUT THE AUTHOR Robert Jones, D.C. The Wellness Institute Hormone Therapy uthealth.com/robertjones

Having a healthy balance of hormones is critical to a fulfilling life—and this is our specialty. Our wellness program also includes nutritional analysis and modifications, whole-food dietary supplementation, personalized exercise programs, a blockbuster medical weight loss program if needed, and education regarding your pH balance.

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HEALTHY MAGAZINE AUGUST 201

>> Advisor Allergies

Study Up for a Sneeze and Wheeze-Free School Year

he new school year means new clothes, classes, and teachers—and the same old misery due to sneezing and wheezing for children who have allergies or asthma. From the class hamster to dust mites residing in carpet to germs from cold and flu viruses, asthma and allergy triggers lurk throughout the classroom. It’s not so surprising that back-toschool season is associated with a 46 percent increase in asthmarelated emergency department visits by grade school children. And allergies and asthma account for more than 14 million school day absences. But seeing an allergist can keep kids in the classroom: studies show patients treated by allergists for asthma have better symptom control, including less wheezing and fewer absences, at lower costs. To keep kids focused on their studies instead of their allergy and asthma symptoms, it’s important that they receive proper diagnosis and treatment. Here are some tips from the American College of Allergy, Asthma and Immunology:

•

The germ incubator—It’s tough for the child with asthma to avoid germs at school, since they are pretty much everywhere from the pencil sharpener to the edge of the teacher’s desk. The best defense is a good offense, so be sure your child gets a seasonal flu shot. Washing hands regularly and using tissues and antibacterial hand sanitizers also can help.

prevention and treatment plan. Be sure to give teachers a heads up and make sure your child has medication available at school.

•

Tag, you’re—huff, puff—it

—Jumping jacks during gym, tag during recess, soccer after school— these and other common school activities can trigger exercise-induced bronchoconstriction (EIB), commonly referred to as exercise-induced asthma. About 80 percent to 90 percent of those with asthma have EIB and 10 percent of people without asthma have EIB. If your child has difficulty breathing during or after exercise, call me for some assistance in working with you on a

HEALTHY MAGAZINE AUGUST 2013

•

Fear of furry friends—Kids love

class pets, but many have allergies to them. You might suggest the teacher consider a non-furry pet, such as fish. Children who have pets at home also may have pet dander on their clothes, triggering symptoms in a pet-allergic child. A new seat assignment may help.

Food safety patrol—If your

child has food allergies, potential problems can crop up almost anywhere, from the lunchroom to the classroom. Tell the teacher about foods that cause problems for your child and have a plan. Share the plan with teachers, coaches and the school nurse for dealing with an allergic emergency and make sure your child has medications with them like injectable epinephrine.

If your child is sneezing, wheezing and itching at school and you’re not sure why call me at 801-775-9800 or visit my website at www. rockymountainallergy.com. I have locations in Murray and Layton.

ABOUT THE AUTHOR Douglas H. Jones, MD Rocky Mountain Allergy, Asthma & Immunology rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.

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>> Advisor Surgical Weight Loss

Does a Lap-Band really Work? Clinical Studies say YES! The beginning of this year a long-term study was published that tracked patients 10–15 years after surgery. Researchers found that even years after surgery, patients keep about half of their excess weight off. This means long-term results not only being lighter but healthier too. The Lap-Band helps patients feel full faster, eat less comfortably and subsequently lose weight without feeling hungry all the time.

How to Maximize Success

Careful follow-up is key to maintaining the success of the Lap-Band procedure. One of the unique benefits of a Lap-Band is its adjustability after surgery, which ensures a personalized and safe level of weight loss. Hence, the correct management of the adjustability is critical for success. During Lap-Band surgery, an inflatable silicone ring is placed around the top of the stomach leaving a golf ball sized pouch. Then a small reservoir

is placed under the skin on top of the muscle, which allow access in an office visit to easily adjust the band’s tightness. Experienced providers must carefully monitor and adjust the band’s tightness for steady, healthy weight loss.

Where to Go?

Any person considering Lap-Band surgery should carefully choose a surgeon with significant Lap-Band experience and a health center conveniently located for follow-up visits for successful and safe weight loss. Ask centers you’re considering for their success and complication rates. Look at patient reviews and websites where you can get the best idea of available care. Review our program information and learn why anyone considering a Lap Band should see Dr. Hansen at Utah Lap Band. See the results for yourself and how you can change yourself for a healthier, longer life.

ABOUT THE AUTHOR Darrin F. Hansen, MD, FACS Utah Lap-Band 801-LAP-BAND UtahLapBand.com

Set Yourself Free

Darrin F. Hansen, MD., F.A.C.S.

801-LAP-BAND Facebook.com/HealthyMag

HOPE. HELP. LASTING WEIGHT LOSS.

HEALTHY MAGAZINE AUGUST 201

MEXICAN

Chicken and Lime Soup

Makes 4 to 6 servings There is a light citrusy flavor that you will love in this hearty chicken soup. Layers of garlic and lime embrace the fresh avocado garnish. I serve this during the warm summer months.

_______________ 2 tbsp olive oil, divided 4 boneless skinless chicken breasts 1 cup chopped onion 6 cups chicken broth 2 cloves garlic, minced 2 tomatoes, seeded and chopped 2 1⁄2 cup freshly squeezed lime juice (4 to 5 limes) 2 cups broken corn tortilla chips 2 avocados, diced 4 green onions, green parts only, minced

_______________ 1.

In a large skillet, heat 1 tbsp of the oil over medium-high heat. Add chicken and cook, turning once, until no longer pink inside, 6 to 8 minutes per side. Transfer chicken to a cutting board and let cool. 2. In a large pot, heat remaining oil over medium heat. Add onion, garlic and tomatoes. Cover and cook until onion is softened, 4 to 6 minutes. Add chicken broth and lime juice. 3. Dice chicken and add to pot. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes. Ladle into individual bowls and garnish with equal amounts of tortilla chips, avocado and green 54 onion.HEALTHY MAGAZINE AUGUST 2013

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Makes 4 to 6 servings Calabacitas is a traditional Mexican corn and squash dish full of texture. It is a mellow combination of corn, chile and squash blended together with creamy goodness.

Creamy Corn, Chile & Squash

_______________

1. In a large skillet, heat oil over medium-high heat. Sauté onion, garlic, summer squash, zucchini and parsley until vegetables are tender-crisp, 10 to 12 minutes. 2. Reduce heat to low and stir in corn, cheese and broth until cheese is melted and mixture is heated through, 6 to 8 minutes. Pour into a serving dish.

ingredients

1 tbsp olive oil 1⁄2 cup chopped onion 2 cloves garlic, minced 1 cup chopped summer squash (see Tips) 2 cups chopped zucchini 1 tbsp minced flat-leaf parsley 2 cups cooked corn kernels (see Tips) 1 cup shredded Monterey Jack cheese 2 tbsp chicken broth Freshly ground black pepper to taste

TIPS: Increase zucchini to 2 cups if summer squash is out of season or hard. Drained canned or thawed frozen corn kernels work in this recipe. Grilled or fire-roasted corn will add additional flavor. The salt in the broth and cheese will add flavor. However, salt to taste if more is needed.

Mexican Chocola Cakes te

Creamhyile Corn, uCash & Sq Makes 6 servings

This is a family favorite…rich mounds of chocolate with just a hint of cinnamon and chile. I love serving them warm with a scoop of vanilla ice cream.

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1. In a small saucepan over low heat, melt chocolate and butter. Set aside. 2. In a medium bowl, using an electric mixer, beat eggs, egg yolks, sugar, cinnamon and chile until well blended, about 3 minutes. On low speed, gradually beat in the chocolate mixture until well blended. Increase speed to medium and beat until mixture is light and fluffy, about 3 minutes. Using a rubber spatula, stir in flour until blended. 3. Divide chocolate mixture equally among ramekins. Place ramekins on a baking sheet and bake in preheated oven until firm on top and cakes pull away from the sides of ramekins, 16 to 18 minutes. Run a knife around the edges of each ramekin. Invert on individual plates and serve hot with a scoop of vanilla or coffee ice cream.

Mexican Chocolate Cakes ingredients

Preheat oven to 425°F Six 4- to 6-oz ramekins, greased 4 oz semisweet (dark) chocolate, coarsely chopped 1⁄2 cup butter 2 eggs 2 egg yolks 1⁄2 cup granulated sugar 1 tsp ground cinnamon 1⁄2 tsp ancho chile powder 1⁄3 cup all-purpose flour Vanilla or coffee ice cream HEALTHY MAGAZINE AUGUST 201

INDIAN

Indian Ratatouille with 5 Spices

(Panch Phoran Tarkari)

Serves 8 Panch phoran, the signature 5-seed blend used in Bengali food, is magical. Versatile and easy to use, its distinctive flavor is perfect in both Indian and non-Indian dishes.

_______________

2 2 1 tsp 2 tbsp 1 lb 1 lb 8 oz 2 to 3 tsp 1 tbsp 1 tsp 1⁄2 tsp 1 cup

1. In a small dish, combine red chiles, bay leaves and panch phoran. 2. In a large saucepan, heat oil over medium-high heat until very hot. Stir spices into hot oil and sauté until seeds stop popping, 30 to 40 seconds. Immediately add eggplant, potatoes and squash and mix well. 3. Add green chiles, milk, salt, sugar and 3⁄4 cup (175 mL) water. When mixture comes to a boil, reduce heat to medium. Cover and simmer until vegetables are tender, 10 to 12 minutes. Add peas and simmer until water is absorbed, 2 to 3 minutes. Serve hot with an Indian bread.

dried Indian red chiles, broken in half bay leaves panch phora oil eggplant, cut into 2-inch pieces potatoes, peeled and cut into 1 1⁄2-inch pieces butternut squash, cut into 2-inch pieces chopped green chiles milk salt or to taste granulated sugar frozen peas

HEALTHY MAGAZINE AUGUST 2013

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Makes 6 servings

Toor Dal

Here’s a soul-satisfying soup packed with vitamins and the goodness of vegetables. Plus the dal makes it high in protein and fiber as well.

ingredients

__________________________

1. Clean and pick through lentils for any small stones and grit. Rinse several times in cold water until water is fairly clear. Drain and transfer lentils to a large saucepan. 2. Add 3 cups (750 mL) water and soak for 10 minutes. Bring to a boil, uncovered, over medium heat, skimming froth off surface. Cook, partially covered, until dal is soft and mushy, about 30 minutes. Purée in blender or using immersion blender, or whisk vigorously to batter-like consistency. 3. Meanwhile, in a small saucepan, heat oil over medium-high heat. Add cumin seeds. Sauté until cumin is fragrant and a shade darker, about 30 seconds. Add garlic and sauté for 1 minute. Add onion and cook until golden, about 10 minutes. 4. Pour mixture into dal and simmer, covered, until vegetables are tender, about 5 minutes. Place 2 to 3 tbsp (30 to 45 mL) rice in each bowl. Top with dal and vegetable mixture. Garnish with cilantro. Serve with lemon wedges on the side. 5. If you are short on space, you can always combine steps 5 and 6 into once sentence.

1 cup 1 tsp 1 cup 1 cup 1 cup 8 1⁄4 tsp

yellow lentils (toor dal) turmeric chopped tomato cubed potato sliced carrot, 1⁄4-inch thick slices green beans, cut into 8 1-inch pieces cayenne pepper

1 tsp salt or to taste 2 tbsp oil 1 tsp cumin seeds 1 tbsp chopped garlic 1⁄2 cup chopped onion 11⁄2 cups steamed rice 1⁄3 cup cilantro, chopped Lemon wedges

Carame lized

Carrot Pudding (Gajar ka Halwa)

Yellow up Lentil eStaobles with Vegr Dal) (Too

Gajar ka Halwa

Serves 8 This is a favorite in north India and is particularly good when made with the sweet pink winter carrots grown in that area. The flavor is more delicate than other carrots, and they are juicier. I have never come across this variety in North America.

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A large heavy-bottomed saucepan over medium heat, combine carrots and milk. Cook, stirring frequently, until milk is completely absorbed and mixture begins to solidify, about 1 hour. Stir in 1 cup (250 mL) of the sugar, oil and raisins. When sugar dissolves, check sweetness. Add remaining sugar if needed. Cook, stirring constantly, until mixture begins to leave side of pan, 15 to 20 minutes. Remove seeds from cardamom pods, discarding pods. Pound seeds and stir into pudding. Serve warm or at room temperature. Before serving, garnish with blanched almonds and top with edible silver leaf, if using.

ingredients

11⁄2 lbs carrots, grated (5 or 6) 4 cups whole milk 11⁄4 cups granulated sugar (approx.) 1⁄4 cup oil or unsalted butter 1⁄4 cup raisins 8 to 10 cardamom pods blanched whole almonds edible silver leaf (varak)

TIPS:

This dish freezes well for several months. Thaw and warm in a 200°F (100°C) oven. Sprinkle with additional almonds and top with edible silver, if using.

HEALTHY MAGAZINE AUGUST 201

RIBS H BRISKET H CHICK HEALTHY UTAH'S

BBQ REVIEW

FIVE STAR BBQ

Move Over Texas It’s not every day that you eat something you literally cannot eat anywhere else, but Five Star BBQ in west Orem provides that type of food. Take their ‘Bama sauce, for example. It’s house made, just like all of their other six or seven sauces. It combines mayo with horseradish and cracked pepper to create a flavor truly its own. Mix it with the Kinda Hot BBQ sauce, and put it on Five Star’s barbecued pulled pork to create an entirely new, sigh-inducing flavor. Part of Five Star’s success comes from their home style approach to barbecue. They go full-swing on the weekends, but on weekdays, they are only open for lunch. This helps maintain a high quality of barbecue that puts more commercial BBQ endeavors to shame. The meat isn’t just sitting around for hours before being served, it's been slow roasting for hours, perfectly timed to be ready when you arrive. The creator, Jared Terry (JT), spent years developing his own techniques and sauces and is finally realizing his dream of living off barbecue (financially, that is). His wife says that they aren’t really typical business people or even typical restaurant people. They just love barbecue, and

HEALTHY MAGAZINE AUGUST 2013

they’re good at making it. Five Star BBQ has been open for about three years, thriving off of word-of-mouth business, and they are looking to expand. A central secret to their success is moving slow. Every night, about six briskets (certified prime cuts) go into a large slow cooker, where they bake in their own goodness for more than a dozen hours. In the morning, the other meats are prepared, which include housemade sausages. And while the meat steals the spotlight, their sides grab deserve the attention of your taste buds as well. The creamed corn was superb, as was the coleslaw. Five Star BBQ isn’t located in a predictable spot. In fact, its location on Geneva Road (70 North) combined with its homey look makes it easy to drive right on by without a notice. But if you do miss it, Five Star caters, so don’t sweat it.

Contact Five Star: 801-225-2685

Staff Favorites:

Ribs: By themselves, great, with the house sauces, amazing. Creamed corn: Corn is usually pretty boring. This made us rethink things. Alabama Sauce: An intriguing and delicious staple at Five Star. Mustard Sauce: Another attentiongrabbing flavor that you don’t expect. Great with chicken and pork.

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KEN H PORK H SAUSAGE BAM BAMS BBQ Left Speechless Most of us can’t help but watch cooking competitions on TV from time to time, and BBQ competitions are some of the most addictive shows out there. But these shows are just a big tease, leaving our mouths watering for the BBQ inaccessibly found only in Kansas, Texas and other states steeped in barbecue legend. That changed a few months ago when Grand Champion Pit Boss Cameron “Bam Bam” Treu set up shop in between Orem and Provo on State Street. Nevada State Champion, BBQ World Series competitor and central Texas barbecue secret-holder, Bam Bam will blow your mind. Amazingly, he has only been barbecuing for three years, and only competed professionally for his rookie year. But he was good enough that a famous pit boss in Austin, Texas named John Lewis, of La Barbecue, called and asked him to move to Austin for an apprenticeship. “He didn’t want to share his secrets with a Texan,” says Cameron. There Cameron learned that there really are secrets to barbecue, and that what he was learning was an art. For this reason, he quarterbacks essentially every aspect of his new restaurant, located at 1708 South State Street in Orem, spending about 19 hours a day there. The meat starts the night before, and the sides start at five am (the beans cook for five hours). Customers order meat by weight, and Bam Bam’s cuts it to order right before your eyes. We watched as Cameron pulled out an entire brisket, which was covered in what the pros call “bark,” the dark, crusty, taste-filled shell that is the mark of a pit master. He cut into it, and we knew of the meat’s succulence with our eyes before we knew it with our mouths. Many are already closely acquainted with the Bam Bam bliss. Cameron expected to sell five briskets a day for the first six months. He was selling twenty a day at week seven, and has had meat left over at the end of the day only three times. Bam Bam’s BBQ is not just

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doing well; they are dropping jaws of other restaurant owners and attracting investors like crazy. Six investors called Cameron about opening another location before being open three months. “The problem is,” Cameron says, “we can’t open another restaurant without another me.” A good pit boss is hard to find, he explains, and expensive. “Pit bosses in Texas should have their own baseball cards,” he says. “They’re a big deal.” So what’s different about Bam Bam’s? Besides the trade secrets, the meats are of the highest quality. The brisket meat comes from a farm in Idaho, which raises cows with natural feed, and does all the butchering on site. Bam Bam gets only the best prime cuts, which is why he pays more for his brisket than any other restaurant in Utah, he says. Why Utah? Because his wife insisted. And we should thank our lucky stars that she did.

www.facebook.com/bambamsbbq

Staff Favorites: Brisket

Next favorite thing: More brisket

HEALTHY MAGAZINE AUGUST 201

CAPTAIN LEN

HEALTHY UTAH'S

BBQ

How the high seas brought us a barbecue master

REVIEW

Len Eldridge was 14, living on a sailboat on the Columbia River between Washington and Oregon when he first began to barbecue fresh fish from the river. Over time, his sailboats got bigger, as did his love of barbecue. Eventually Capt. Len acquired a 43 foot-long sail boat, and has voyaged from Vancouver all the way down to Mexico, which is quite the feat, considering he learned how to sail on his own. Perhaps more impressive, however, are Capt. Len’s voyages traversing the world of barbecue. He has been competing since 1997, and has been satisfying taste buds for decades. In 2008 a competition sanctioned by the Kansas City BBQ Society named his ribs the best in Utah.

RIB CITY BBQ

Up until about a year ago, Capt. Len ran a restaurant in Utah, but now he sticks to catering and developing sauces and rubs. Recently he developed a cobra pepper hot sauce, using insanely hot peppers from India. He says people just watch his Facebook page, and when he announces a batch is done, people buy it up, often coming to his house, or ordering it online.

Consistency Win once, and maybe it was luck. Win a handful of times, and you must be doing something right. Rib City has been voted Best BBQ in Utah by readers of the Daily Herald almost as many years as they’ve been open (eight). This speaks well of not only their quality, but their consistency. “If you have to pick up a knife to eat our Baby Back Ribs, we will pick up your meal!” their menu proclaims. To make sure they don’t give away free meals, the only person who is allowed to smoke the meat is Toni Jorgensen’s husband, and it has been that way since day one. Toni, who hails from Florida, runs the place, and you’re sure to see her face if you stop by. She’s a big part of the consistency Rib City presents, and big part of the American Fork Community where the restaurant is located.

Location: 648 E State Rd, American Fork • www.ribcityutah.com

While Capt. Len won’t reveal his secrets, he was willing to let us in on a few important barbecue principles he has learned over the decades.

Use low heat: Cooking on high heat can ruin the flavor and texture, says Capt. Len. Furthermore, having the heat too high often leaves the middle of meat uncooked. Turn the heat down, and cover it, letting heat reflect off the lid. It’s worth the wait.

Use rubs: Many are infatuated with marinades and the

like, says Capt. Len, but often that requires overnight preparation. With a rub, just turn on the grill and start rubbing, and the meat is generally seasoned by the time the grill is hot enough for use.

Use charcoal with a wood in it: It adds a flavor you don’t get

with regular charcoal, says the Captain. If you are going to use straight wood, Capt. Len prefers hickory, but fruit woods like apple and cherry are great for chicken and fish, he says.

www.facebook.com/captlensbbq Captain Len loves to play blues, and promotes local bands. Pictured here with Editor John Anderson and the Alpine band ESCAPE.

Staff Favorites:

Key Lime Pie Cheese Fries (w/ bacon) Kids under 4 eat free

HEALTHY MAGAZINE AUGUST 2013

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RESEARCH STUDY PARTICIPANTS NEEDED •

ENDOMETRIOSIS (AGE 21 TO 49 WITH MODERATE TO SEVERE PAIN)

•

OSTEOARTHRITIS OF THE HIP (AGE 35 AND UP WITH OA HIP PAIN)

•

OSTEOARTHRITIS OF THE KNEE (AGE 18 TO 80/OA KNEE PAIN NEEDING A NARCOTIC FOR PAIN RELIEF)

•

SCIATICA PAIN (AGE 18 AND UP)(HAVING SCIATICA FOR 3 MONTHS)

•

HERNIATED DISC: INTRA-DISCAL INJECTION OF STUDY MEDICATION TO REDUCE BULGING/HERNIATION

•

RECURRENT FEMALE URINARY TRACT INFECTION (NUTRITIONAL STUDY)

•

GOUT

WWW.PROSLC.COM

Draper, Sandy and Pleasant Grove, UT

CALL 801-352-9228

PHYSICIANS’ RESEARCH OPTIONS, LLC

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play / august 2013

arts& recreation 8

BRAD PAISLEY

USANA Amphitheatre will be rockin' when Brad Paisley brings his Beat This Summer Tour 2013 with guests Chris Young, Lee Brice and The Henningsens to town August 2nd. Don't miss out! smithstix.com

10 ALAN JACKSON

BRAD PAISLEY 8/8

Are you ready for some good 'ole country music? Then be at USANA Amphitheatre when Alan Jackson's tour hits town August 10th! smithstix.com

13 MELVINS

Be at In The Venue when the Melvins bring their 30th Anniversary Tour with guests Honky to town August 13th!

smithstix.com

MUSTANG ALL FORD STAMPEDE SHOW

If cars are your thing then this is your place. Come see the best of Americaâ&#x20AC;&#x2122;s most iconic car at the Kimball Junction in Park City. numoa.webs.com

23 TEGAN & SARA

Are you ready for some fun? Be at Saltair when their tour with special guests Tegan & Sara hits town August 23rd! smithstix.com

27 DAVE MATTHEWS BAND

Be at USANA Amphitheatre when Dave Matthews Band brings their Summer 2013 Tour to town August 27th!

smithstix.com

29 RICHARD MARX

8/23

FUN. 8/27

Grammy-winning singer/songwriter has sold 30 million albums and nineteen Top 20 Singles, including seven #1 hits. Marx is full of personality and energy, and he's back to the Scera Shell by popular demand!

801.225.ARTS

scera.org/events/view/240

9/5 PLAIN WHITE T'S

Best known for their hit song "Hey There Delilah", the band's latest single "Should've Just Gone to Bed" promises to be a hit too. Utah State Fair. Reserved Seat Ticket includes Fair Gate Admission $24.00 Advance / $29.00 Day of Show

utahstatefair.com/tickets

9/6 AMY GRANT

Amy has just released a new album and will be performing that and #1 hit favorites from the last three decades @ the Utah State Fair. Reserved Seat Ticket includes Fair Gate Admission $24.00 Advance / $29.00 Day of Show

DAVE MATTHEWS BAND

utahstatefair.com/tickets

9/10 .38 SPECIAL

80's southern rock / Lynard Skynard related hit band performs such hits such as "Hold On Loosely" and "Caught Up In You" @ the Utah State Fair. Reserved Seat Ticket includes Fair Gate Admission $24.00 Advance / $29.00 Day of Show

utahstatefair.com/tickets

9/19 MUSE

British prog rockers Muse will bring their The 2nd Law World Tour with special guest Cage The Elephant to EnergySolutions Arena September 19th. This is one show you will not want to miss! smithstix.com

9/19

HEALTHY MAGAZINE AUGUST 2013

MUSE

8/29 RICHARD MARX

AMY GRANT

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9/6

SEND YOUR EVENTS TO US AT EVENTS@HEALTHY-MAG.COM

AUG 6-11

The Ultimate Challenge, Presented by the Larry H. Miller Tour of Utah is moving into its fourth year as one of the most challenging and respected non-competitive amateur cycling events in North America. tourofutah.com 801-325-2500 info@tourofutah.com

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fitness events

healthy events 8-12

6-11 TOUR OF UTAH

Utah’s premier professional cycling event showcases some of the best road cyclers in the world. Fans can come see professional riding comparable to the Tour de France. www.tourofutah.com

Experience the beautiful late summer scenery and cool mountain weather of this trendy Utah ski town located just 30 miles east of Salt Lake City. www.pcmarathon.com St. George UT - 7 days of road biking, 60-100 miles per day. Start in St. George to Carmel Junction, Bryce, Escalante, Torrey, Panguich, Cedar City, and back. www.planetultra.com

24 31 9/7

SNOWBIRD/ALTA HALF MARATHON

Snowbird UT, half marathon in one of Utah's premier canyons.

FISH LAKE RELAY

snowbird.com

64-Mile, 6-person relay in central UT, beginning at Bowery Haven Resort fishlakerelay.com

SPORTS-AM EMIGRATION CANYON HALF MARATHON

Parley's Canyon, starting at Mt. Dell Golf Course, finishing at Research Park. 801-583-6281 sports-am.com

U 0F U 'RUN FOR HER LIFE!'

7th Annual Susan Sandoval Run for Ovarian Cancer @ Sugarhouse Park

Learn a variety of outdoor skills during the week, which includes a bike skills day, a rock climbing day and a camp competition. 801-947-8222

www.snowbird.com/events/mountain-sports-camp

PARK CITY MARATHON & HALF MARATHON

24-31 TOUR OF SOUTHERN UTAH 24

MOUNTAIN SPORTS CAMP, SNOWBIRD

30-31 PEACH DAYS, HURRICANE UTAH

Continue your summer festivities until the very end, with Huricane’s Peach Days. Held as 63 S and 100 W, this festival includes a carnival, trail treks, food booths, a parade and a rodeo. 435-635-2811

30-9/2 GOLDEN ONION DAYS, PAYSON UTAH

This festival in central Utah will include a biggest onion contest, cooking contests, a skateboard competition and talent shows. www.paysonutah.org

AUG/SEP DOWNTOWN FARMER'S MARKET

August brings sweet corn, tomatoes, squash and a lot more to Salt Lake area farmers markets. August and September are the best months for fresh produce in Utah, so take advantage and fill your basket with summer's bounty. slcfarmersmarket.org

AUG/SEP WASATCH FRONT FARMER'S MARKET

Thanksgiving Point to provide a variety of fresh produce and hand-made products from local vendors. Come get your fruits, vegetables, jellies, and jams at the Farmer's Market held on the Water Tower Plaza. thanksgivingpoint.org

801-585-0067 http://bit.ly/Hgz7Ne

Sept5-15

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HEALTHY MAGAZINE AUGUST 201

HEALTHY MAGAZINE AUGUST 2013

Healthy-Mag.com

Make a move for better health with Altius Health Plans Our benefit plans offer Coventry WellBeingSM with easy-to-use tools and information that focuses on your health. With Health Risk Assessment, Personalized Digital Coaching, and Tracking & Reporting tools.

Weâ&#x20AC;&#x2122;ve been looking out for your health for more than 40 years! With benefit plans for everyone: Group Health Individual and Family Medicare Advantage

Dental Wellness Programs And more!

Call your Altius broker or our local office today. (801) 355-1234 www.altiushealthplans.com This is a partial description of products underwritten by Altius Health Plans and in no way details all of the benefits, limitations, or exclusions of the plans. Please refer to the Member Handbook and Medical Benefits Brochure to determine exact terms, conditions and scope of coverage, including all exclusions and limitations and defined terms. Facebook.com/HealthyMag

HEALTHY MAGAZINE AUGUST 201

HEALTHY MAGAZINE AUGUST 2013

Healthy-Mag.com

Facebook.com/HealthyMag

HEALTHY MAGAZINE AUGUST 201

HEALTHY MAGAZINE AUGUST 2013

Healthy-Mag.com