Healthy Magazine | August '12

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HEALTHY MAGAZINE AUGUST 2012

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contents.

AUGUST 2012 VOLUME XII, № 8

FITNESS

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THE PERFECT ABS WORKOUT

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AM OR PM?

Check out the perfect regimen to get the abs you've always wanted. Just rip out the page and get ripped!

When are you supposed to work out? What will give you the most energy? Read up on all the facts.

20 48 24 34 42 12

WELLNESS VARICOSE VEINS

36

So is it true that crossing your legs will cause varicose veins? Can varicose veins pose serious health problems or do they just look bad? See what the doc has to say about your legs.

BAD HAIR DAY

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What is it about your hair these days? It just never works!

Find out what might be drowning your do and what you need to change.

NUTRITION

40 42

WHEN HEALTH IS UNHEALTHY Ever heard of being too healthy? Discover the new eating disorder, orthorexia, and why it can be dangerous to be too obsessed with nutrition.

HEALTHIEST FOOD APPS Need some help with your grocery shopping? Not sure where to start for a healthy dinner? Just grab your phone and you're on your way.

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Healthy

Letter from the Editor

MAGAZINE

®

WITH

Summer Freedom

AUGUST 2012 VOLUME XII, № 8 EDITOR-IN-CHIEF

John A. Anderson | john@healthy-mag.com

Y

MEDICAL DIRECTORS

Steven N. Gange, M.D. Lane C. Childs, M.D.

ou want to know one of the best things about summer? Less TV time. I love that our TV is not on as often because there’s just too much life to live outside. And let's face it: reruns. Talk about a waste of time. As summer winds down, it's time to really drink it up—metaphorically.

PUBLISHER

Kenneth J. Shepherd | ken@healthy-mag.com

the Stars, I’ve found so much more time to chat and interact with neighbors, friends and family. And nobody’s been fired or voted off! Instead, I’m able to convert the extra hours of daylight into biking, hiking and a variety of sports and games my kids and their friends make up.

(OK, I'll come clean....I watch DWTS, and Brooke Burke is an engaging host.)

I’ve you’ve ever said to yourself that you’d get more active if you had more time, well, in a way, during summer, you have more time. Clearly, a lot

I am much more optimistic during the

more daylight time, so turn off the tube and go

summer months. I wonder if it has

try something new. If you’re scratching your head

something to do with less TV. Sure, I know

about what to do, you’re in luck. This month’s

about the effect of shorter versus longer

magazine is full of great ideas, tips, and encourage-

days on our dispositions, and that surely

ments to get out there and improve your health.

plays a part. I love longer days. I enjoy

In our fitness section, we even have a ready-to-go

tossing a ball or taking a stroll through the

ab workout that you can tear out and put on your

purple dust of twilight. But I keep coming

wall! We even have a list of the cool nutrition apps

back to that ‘no time for TV’ thing. And

that are out there that will make being healthy that

there’s really something to it.

much easier. Essentially, this month we’re full to the gills with everything summer. We’re debunking

When I begin to think of the images,

summer health myths, studying the sun and we’re

messages and meaninglessness that is so

looking at staying healthy abroad. And if you’ve

prevalent on television, I view turning the

ever wondered what the top 5 foods for women

TV off as a sort of mental detoxification.

and men are, we’ve got them.

Clearing the clutter. No offense to the television gurus, some of whom are close

THE POINT IS SIMPLE: IT’S SUMMER. It's time to

colleagues of mine, but the ‘if it bleeds,

celebrate and enjoy our freedoms. So, use the time

it leads’ philosophy creates a negative

positively. Use it to make a healthy change. Use it

persuasion that I don’t miss at all during

to recharge your life and your relationships. But by

the summer. And instead of hanging out

all means, turn off the tube and step outside and

with the likes of Donald ‘You’re fired!’

create your own hot fun in the summertime!

and those annoying hosts of Dancing With

MANAGING EDITORS

Michael Richardson | Emma Penrod editor@healthy-mag.com ONLINE EDITOR

Ashley Romney | ashley@healthy-mag.com

The interesting thing is that I’ve found

Trump, Simon ‘That was pathetic’ Cowell,

DESIGN EDITORS

Kelsey Jones | Phillip Chadwick design@healthy-mag.com

—JOHN A. ANDERSON (pictured with my wife, Marlo - who did NOT know about or approve this picture!)

DIRECTOR OF OPERATIONS

Sandy Wise | 866.884.3258

CIRCULATION MANAGER

Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS

Michael Richardson, Jessica Hagy, Darrin F. Hansen, Heather Hooke, Laura Schwecherl, David Joachim, Douglas H. Jones, Tamarra Kemsley, Lisa Mathews, Trevor Magee, Stuart B. Porter, Mark Saunders, Steven E. Warren CIRCULATION

Healthy Magazine® 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 Magazine® delivered for distribution in your place of business, contact us.

Healthy Magazine® 256 Main St., Suite F l Alpine, UT 84004 (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.

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Edited by Kelsey Jones

health news [ HEALTH REPORT ]

THE LOWDOWN ON LEFTOVERS

Q & A

SO HOW MANY DAYS CAN I KEEP MY COSTA VIDA LEFTOVERS IN THE FRIDGE?

“Don’t rely on the sniff test,” says Shelley Fest, executive director of Partnership for Food Safety Education. Three to four days in the refrigerator is a good rule of thumb, but it also depends on whether the food sat at room temperature for more than two hours and the temperature of your fridge, which needs to remain between 33 and 40 degrees Fahrenheit. However, not all areas of your fridge are capable of maintaining these temperatures. The farther back you go, the cooler it is, so be sure to keep products like eggs, milk, cheese and leftovers in the back, and leave the warmer front area for things like sodas, water, beer and butter. Source: Fitness Magazine/Dakss

STOP! BEFORE YOU TAKE THAT PAIN PILL...

You’re smart about safe dosing with over-the-counter pain meds, but have you checked your cough syrup lately? The pain reliever acetaminophen shows up in many remedies and if you take more than one containing it—even over the course of a day—you could have what’s called a staggered overdose. The risks according to a new study?

Organ failure and even death if you take more than 4,000 mg in 24 hours (two tabs of extra-strength painkillers have 1,000 mg; a dose of cold medicine can have 325 mg). Check labels for acetaminophen and look out for terms such as AC, acetaminop, acetam, or paracetamol.

90 45 Source: Health Magazine

PERCENTAGE OF PATIENTS WHO’D LIKE TO KNOW WHAT DOCTORS ARE SCRIBBLING IN THEIR CHARTS

PERCENTAGE OF DOCTORS WILLING TO MAKE THEIR NOTES AVAILABLE TO PATIENTS Source: Health Magazine

SIDE EFFECTS

vs.

Permanent Propecia Problems?

Recent reports note that all Propecia users reported side effects such as erectile dysfunction, decreased sexual drive, problems with orgasms, shrinking and painful genitals, and even some neurological problems such as depression, anxiety and mental fogginess. For 96 percent of the men, the sexual problems lasted for more than a year after they stopped taking the drug. “Our findings make me suspicious that this drug may have done permanent damage to these men,” said Dr. Michael Irwig, the author of the study. “The chances that they will improve? I think it’s lower and lower the longer they have these side effects.” Source: abcnews.go.com

Cane Sugar or...Corn Sugar?—

“Sugar is a solid, dried, cr ystallized food, whereas syrup is an aqueous solution or liquid food,” said Michael M. Landa from the Food and Drug Administration, denying a petition by the Corn Refiners Association to be allowed to call high-fructose corn syrup “corn sugar.” No, the FDA said in May, consumers aren’t confused by the term high-fructose corn syrup as the trade association contended. Consumer Union had urged the FDA to reject the petition. Source: Consumer Repor ts

$40 Million—

That’s the settlement Skechers is paying into a fund for buyers of its rocker-style toning shoes. The money goes to settle Federal Trade Commission charges that the company’s claims for weight loss, toning, and muscle strengthening were unfounded. What’s more, Consumer Repor ts has also found that some wearers have been injured by the hyped-up shoe. To see whether you are eligible for a refund, go to skecherssettlement.com. Source: Consumer Repor ts

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"

nutrition notes [ HEALTH REPORT ]

You have to decide what your highest priorities are and have the courage to say 'no' to other things.

And the way to do that is by having a bigger 'yes' burning inside.

GREENS Want to ward off Type-2 diabetes? Load up on produce. The British Medical Journal reports that a daily serving of leafy greens may lower the risks of type 2 diabetes by 14 percent. The health benefit is derived from polyphenols in greens like cabbage and spinach, which stave the oxidative stress that can lead to diabetes and a host of other chronic diseases. For a simple side, steam them and drizzle with olive oil. Even add fresh spinach to your favorite smoothie. Hey—don't knock it 'til you try it!

~ STEPHEN COVEY

HEADS UP

Cola Cancers?

We know that the sugar in soda spikes insulin levels and that frequently spiked insulin levels is unhealthy. Now, according to a study in Cancer Epidemiology, Biomarkers & Prevention, we are hearing that downing even two or more sodas a week may raise your risk of pancreatic cancer by a whopping 87% over the non-drinker of soda.

Do your pancreas a favor and skip the sugary sodas (and don't even go there with the diet-soda sugar substitute question...another day).

STEALTH HEALTH FOOD

325 IN THOUSANDS, THE NUMBER OF PEOPLE HOSPITALIZED FOR FOOD-BORNE ILLNESSES EACH YEAR IN THE U.S. Source: Centers for Disease Control and Prevention

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HEALTHY MAGAZINE AUGUST 2012

HIT THE

Beets

Deep-red root vegetables with an earthy, slightly sweet flavor, beets are equally delicious raw or cooked.

THE DIRTY BIRD—

The CDC estimates that roughly 1 in 6 Americans (or 48 million people) gets sick, 128,000 are hospitalized, and 3,000 die of food-borne diseases annually—and poultry is the top cause of food-borne illness. How can you avoid sickness? Wash your hands before and after handling raw chicken.

Thaw frozen chicken in the fridge and cook your poultry until a meat thermometer stuck into the thickest parts of the thigh and breast reads 165 oF, suggests the USDA.

Why they're healthy

Beets contain vitamin C, potassium, and fiber. They also have nitrates, which may help lower your blood pressure, a UK study finds.

How to eat them

Try them roasted, sliced, and topped with goat cheese, orange segments, and a drizzle of olive oil. Or shred them raw on top of salad.

FLAVANOIDS—

Looking to improve blood flow?

Consider your diet. A high intake of flavanols—compounds found in tea, wine, and cocoa—improved indications of blood-vessel dilation by as much as 47% in those with coronary heart disease, according to researchers in California and Germany. Flavanols may boost the circulation of angiogenic cells, a variety that repairs arteries.

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mental fitness [ HEALTH STUDIES ]

People continually ask me what I mean by “mental fitness.”

What’s the “mind” part of mind-body fitness? It’s a good question – one that more people should ask, because so many people use the phrase “mind-body fitness.”

Unless you can explain the phrase, it is meaningless and misleading.

Mind over matter.

M

ost people associate mind/body fitness with exercises that calm or focus the mind, like yoga or

Pilates. Some people explain it in terms of making a mind-muscle connection. The official definition of mind-body fitness is

“exercise done with an inwardly directed focus.”

To be successful long term with fitness, it helps to use more direct and practical definitions. I believe that achieving health and wellness goals requires paralleled mental and physical training. Most people who work out are familiar with physical training to increase strength, flexibility and endurance. But they lack mental strength, flexibility and endurance.

The mental training on three key areas: 18

HEALTHY MAGAZINE AUGUST 2012

FOCUSES UNCONSCIOUS PATTERNS. By our mid 30s, most of us have developed our own unique and unconscious bad habits of posture and movement. Chiropractors and physical therapists call them “compensation patterns,” which force our bodies to work, even at the sacrifice of proper stability and alignment.

Our physical patterns reflect our mental training.

We all have compensation patterns of thoughts, emotions and perception. They allow us to “get by” in life, even at the sacrifice of our vitality, compassion or inner flow. Just like physical therapists can correct the body’s bad habits, a mind-body trainer uses specific physical exercises to re-train poor mental habits.

STRESS MANAGEMENT. Stress is a little like the weather: all talk and no action. While we can’t eliminate stress, we can change our

WRITTEN BY DAVID-DORIAN ROSS

reactions to stress, clinically called the “stress response.” Typical reactions include elevated blood pressure, heart rate, and cortisol levels, lowered body temperature, muscle spasms, etc. Stress responses accumulate over time until the smallest event sends us over the edge with an exaggerated response (think road rage). Some stress responses become permanent, like hypertensions and chronic neck, back and shoulder pain.

Since we can’t eliminate stress, the healthy solution balances our stress responses with relaxation responses. These occur in moments of great calm – slowed heart rate, lowered blood pressure, and feelings of warmth and ease. Great athletes use relaxation response to “get in the zone,” as do experienced meditators. A mind-body trainer teaches you techniques to replace stress responses with relaxation responses.

WILL POWER. A final example of mental training is mental endurance, or will power.

At the gym, have you ever started out to do 10 reps of an exercise and then stopped at nine?

Or repeated all 10 but let your form slacken?

Research shows that one extra rep does not increase physical benefits, but the mentalspiritual benefits can be enormous. To do that one extra rep, to run that last ½ mile, to just hit the gym when you’d rather stay home is an act of will. Every time you use will power, it strengthens your mind. You learn selfmastery to make choices that aren’t always easy or popular, but which support your goals and personal values. Mind-body trainers design your workout program to lead you through a series of physical-mental challenges to increase your mental endurance.

HERE’S A FINAL THOUGHT:

fitness and wellness are two different goals. Fitness involves optimizing performance; wellness involves developing lifestyle habits that slow aging and prevent illness, injury and chronic pain. But with both fitness and wellness, you can’t isolate the body and reach your goals.

The mind is part of the package. If you want a fit, healthy body, you must include mental training. Has your trainer put you on a mental fitness program?

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{FITNESS}

ABS the perfect

WORKOUT 300 REPS FOR PERFECT ABS. Do this exercise every other day in addition to cardio or strength training and you'll quickly see that, yes, you too can have amazing abs.

30 Crunches 20 Bicycle crunches 30 Toe touches 20 Reverse crunches

RIP HERE TO GET RIPPED HERE...

15 Side-plank hip lifts (r) 30 Crunches 15 Side-plank hip lifts (l) 40 Russian twists 30 Bicycle crunches 15 Oblique v-ups (r) 20 Reverse crunches 15 Oblique v-ups (l) 10 Leg lifts

OBLIQUE V-UPS

REVERSE CRUNCHES

RUSSIAN T WISTS

TOE TOUCHES

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We don’t treat just athletes, we’re here for you, too.

Comprehensive orthopedic care for the whole family including: • Foot and ankle • Shoulder • Back and neck • Hand and wrist • Osteoarthritis • Hip • Physical therapy • Knee • Nutrition counseling • Joint replacement

5848 South 300 East, Murray • 801-314-4100 • www.toshutah.com Facebook.com/HealthyMag

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It's Not

{FITNESS}

SHAKESP EARE To Do or Not To Do That is the Question

Exercise, diet and fitness information is accessible—thanks to the Internet.

Sometimes, however, there can be an information overload, like the health commercials that ramble on without really telling you anything. When you're looking for real answers it can be really overwhelming. An intelligent exerciser is always asking questions and using information to improve their workouts and their performance. The problem is that there are so many opinions and answers as to what is the “best” exercise or workout that it can be very confusing. If you search long enough you could find any data that supports either side of an exercise theory or debate.

HOW CAN YOU MAKE GOOD DECISIONS WHEN IT COMES TO YOUR HEALTH? CONSULT WITH QUALIFIED PROFESSIONALS.

Make sure the person you contact is giving you recommendations within their “Scope of Practice.” Many can make recommendations or share personal stories but they may not be applicable to you or their expertise.

READ INFORMATION FROM REPUTABLE RESOURCES.

Be careful of popular magazines that want to promote the latest “trend” or make promises of a skinny body in 5 minutes. Remember: check the source of the information to see if they are qualified to know what they are talking about.

KEEP UP ON THE LATEST FITNESS INFORMATION.

This can be difficult because the industry is ever-changing. The more science improves, the more we apply that information and evolve how we should train. If the information is too technical or confusing, use your qualified trainers to help you sort out information.

WHEN CHOOSING AN EXERCISE OR A WORKOUT, base your decisions by weighing out the pros and cons of why this certain program would be good for you.

Avoid hard-edge judgments of saying this exercise is “right,” “never,” “the best way,” “contra-indicated" or “wrong.” An exercise that is good for one person may not be for another. There is no “one exercise program fits all.”

EVALUATE YOUR EXERCISE CHOICES and make sure that the ones you choose will help you achieve the goals you have set. Just because an exercise is good doesn't mean that it would be a good choice if it doesn't help you reach your goals.

WEIGH THE RISKS OF AN EXERCISE.

Even if the exercise is intense, fun, and challenging, you have to decide if the benefits outweigh the risks.

THE BOTTOM LINE: Effective and safe exercise programs should be based on an assessment of all the pros and cons of each exercise. You should weigh the risks vs. the benefits and personalize it to what your goals and physical needs are.

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HEALTHY MAGAZINE AUGUST 2012

ABOUT THE AUTHOR

Lisa Mathews

is a Certified Personal Trainer and Certified Pilates Instructor with Treehouse Athletic Club editor@stardocs.com

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A.M.P.M. {FITNESS}

vs.

for your

WORKOUT You've tried different fitness routines over and over hoping that one would eventually stick, only to fall off the workout-wagon again.

Perhaps the problem isn’t necessarily what you’re doing, but rather when you’re doing it.

WRITTEN BY HEATHER HOOKE WRITTEN BY HEATHER HOOKE

When it comes to when you should be working out, there is, unfortunately, no one-size-fits-all answer. In fact, according to the Living Research Institute, the answer to this age-old question (and reason for the on-going debate) is because the best time to workout really depends on your personality. While it is possible to retrain your body’s natural circadian rhythm (or internal clock) because of life obligations such as work, school or family, the ideal routine should, if possible, fit with your own internal clock. This will allow you to shape your workouts around your personality and not the other way around, resulting in a consistent schedule that you are more likely to stick to long term. Since there are pros and cons to both, below is a list that compares the two most popular times to workout—early morning and early evening. Take a look and see which one will get you going.

QUIZ – Are you an early bird or night owl?

Customize your workout around your personality, not the other way around.

Scan this QR Code and take the quiz today.

"Remember, regardless of whether you choose to workout morning or at night, make sure you add it to your schedule so it's like a conference call with your boss; the most important thing is showing up."

W E I G H T LO S S E X P E R T

DENISE HALL-CARTER

info@healthy-mag.com 866.884.3258

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{FITNESS} A.M. WORKOUT:

90% of those who exercise consistently have a morning fitness routine. Co-authors Tom Rath and Jim Harter found that those who workout in the morning have a higher level of well-being “in the social, career, financial, physical, and community elements of life.”

Wellbeing: The Five Essential Elements Studies show that a 20 minute workout produces endorphins to boost your mood for hours afterward, leading to a more positive outlook and productive work day.

You have more energy throughout the day, so you won’t be as likely to reach for that caffeinated, simple carb, or high trans-fat snack during the usual afternoon slump.

Research shows that strenuous exercise within two hours of sleep can hurt your ability to fall asleep.

Morning exercise “jump starts” the metabolism, helping to burn more calories during the day. Yet, in the mornings our energy levels are less than optimal, and our muscles are still stiff from sleep, which can lead to an increased risk of injuries, so start gradually.

“Exercise improves brain functioning and our ability to concentrate; doing it in the mornings helps to prepare us for a busy day at work.” healthguidance.org

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With getting ready for work being a priority, you may have to work out within fixed time limits, and cannot exercise as long as you might want. Wellbeing, et. all.

Showering directly after morning workouts can leads to better hygiene and clearer skin, according to Cynthia Bailey, M.D, Dermatologist Gyms are often most crowded in the evenings, so you may not get the machine you want. Living Research Institute

P.M. WORKOUT:

"If you're not a morning person, it's going to make it that much harder to get out and exercise, it's going to be that much easier to put it off." Julia Valentour Studies show that the most productive workouts occur when body temperature is highest, which is usually in late afternoon.

American Council on Exercise Working out later in the day provides a needed break in one’s work day and clears the mind so that the body can transition and relax more easily for quality time with family.

With dinner and family obligations, you may have fixed time limits, and cannot exercise as long as you might want. Wellbeing, et. all.

Studies on lung function, temperature, hormone levels and body rhythms suggest that these factors are most conducive to exercise in the afternoon or early evening (around 6:00 pm).

“Afternoon or early-evening exercise tends to lower your appetite and reduce dinner size.” Living Research Institute.

Exercising in the evening, as long as it’s not too close to the time you go to bed, can make it easier to fall asleep, plus lead to deeper, more restful sleep for some people.

Today Show

IN SUMMARY: At the end of the day (no pun intended) what matters most is that you make goals and stick to them in order to reap long-term benefits. If you're not sure which is best for you, try working out in the mornings on Mondays, Wednesdays and Fridays and working out in the evenings on Tuesdays and Thursdays for 3 weeks. This will allow your body to get in the habit of both and notice which feels most natural. Keep a journal of how you feel before and after each workout and throughout the day. See what clicks and, more important, which routine you actually stick to.

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{HAPPY FEET}

TORTURED As far back as 1000 BC, women wore heels to establish social status and sex appeal. In addition to making legs look great, heels also cause a woman's back to arch and chest to thrust out, giving a super sexy "come-hither" stance.

But current statistics show that 43 million Americans experience painful foot problems and high-heeled women comprise the vast majority of them. For every five women in the US, one suffers from aching feet as a result of donning heels.

SOLES

WRITTEN BY DR. PHIL VASYLI

The Pump Bump What most women do not know is that their most fabulous shoes render all of their other efforts to maintain sexy legs and pretty toes utterly useless. Misshapen legs, arched backs, fallenin ankles and knees and foot deformities such as hammertoes, bunions, stress fractures and Morton's Neuroma are all caused by excessively high heels. In addition, women get "pump bump," a bony enlargement on the back of the heel from pressure and rubbing due to women's pumps and dress shoes.

Not sexy.

Arch Enemy Lacking in arch support, excess pronation is common amongst high heel wearers and is the number one cause of heel, ankle, knee, hip and lower back pain, and also potential foot and leg deformities as described above.

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Hey, Sole Sister Our genetic makeup was designed to walk on soft surfaces—soil, sand and grass, which acts as a cradling device to help hold the foot and maintain an ergonomic structure between the ground and the human body. Walking in heels on a hard sidewalk leads to foot and arch collapse, pronation and a lengthening of soft tissues. This causes the joint surfaces to function at unnatural angles to each other, leaving the joints to become loose and flexible. The lower leg turns inward, putting the knee and hip out of alignment and causes the back to be rotated or arched.

Back Out of Whack High heels can cause posture problems because the back and neck are forced to hyperextension due to the redistribution of body weight on the ball of the foot.

Phil Vasyli is an expert podiatrist, global "foot whisperer" and owner of Orthaheel, a footwear company specializing in healthier footwear.

Consider alternatives:

1

High heels are not necessarily bad for your feet, but you’ve got to set your limits. The normal human body was not intended to walk in high heels, so the most logical thing is to either not wear them or simply save them for special occasions or the weekend. If you want to wear a heel, the best option is to aim for a 1.5" to 2" heel with a wedge sole and, most important, some contact with the arch.

2

Try some yoga for high heels. Pelvic tilts and calf stretches will minimize any muscle cramping and shortening. Also, commit to stretching the muscles in the back of your leg before and after putting them on.

3

Orthotics count as a lesser evil. An orthotic is very similar to a human footprint which has ergonomic structure to reverse the angles of excess pronation and add needed support at that high level. Orthotics also help keep the arch contours in place in lower-heeled shoes.

4

Shop! Buy a wide variety of shoes, including sneakers, oxfords and sandals, and vary your footwear day to day. Look for the APMA seal of acceptance for the best options or go to their website, APMA.org, for a selection of brands. Also, buy shoes in the afternoon or evening since feet swell throughout the day.

FACT: High heels for women are believed to have originated with Catherine de Medici, a 16th century Italian noblewoman who was short in stature and wanted to make a bigger impression when she arrived in France to marry the future King Henry.

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1

{HAPPY FEET}

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HEALTHY MAGAZINE AUGUST 2012

< Keep those sandals on! Wear shoes to protect your feet from puncture wounds and cuts. Sea shells, broken glass and other sharp objects, when stepped on, can ruin your day at the beach. Avoid the water if your skin does get cut—bacteria in oceans and lakes can cause infection. If you do suffer from a puncture wound, have it treated by a foot and ankle surgeon within 24 hours to avoid complications.

< Did you know that feet get sunburned, too? Rare but deadly skin cancers like melanoma can occur on the foot. Prevent skin cancer on your feet by lathering up with sunscreen. Don’t forget to apply to both the tops and bottoms of your feet!

3

< Ouch, that's hot! Wear shoes to protect your soles from getting burned as you walk on blistering-hot sand, sidewalks and pavement. Take extra precaution if you have diabetes.

4

Written by Dr. Phil Vasyli

How to care for

BEACH FEET

As millions of Americans hit the beach this summer, remember these foot safety tips.

5

< Be careful with your footing while playing beach sports such as frisbee or volleyball—walking, jogging and playing sports on soft, uneven surfaces frequently lead to arch pain, heel pain, ankle sprains and other injuries. It’s best to wear supportive shoes while playing beach sports.

If injuries occur, use rest, ice, compression and elevation to ease pain and swelling. Any injury that does not resolve within a few days should be examined by a foot and ankle surgeon.

And Remember:

< Remember jellyfish stings can still occur even if it’s washed up dead on the beach. Remove any tentacles that may stick to the foot or ankle and protect your hands. Vinegar, meat tenderizer or baking soda reduce pain and swelling. Most jellyfish stings heal within days, but if they don’t, see a doctor.

People who have diabetes face serious foot safety risks at the beach. The disease causes poor blood circulation and numbness in the feet. A person with diabetes may not feel pain from a cut, puncture wound or burn. Any type of skin break on a diabetic foot has the potential to get infected and ulcerate if it isn’t noticed right away. People with diabetes should always wear shoes to the beach and remove them regularly to check for foreign objects like sand and shells that can cause sores, ulcers and infections.

Healthy-Mag.com

EXP 9/30/12

GET IN & GET OUT Mountain Medical can treat your varicose and spider veins quickly and get you out enjoying the things you love in just a few days.

And most insurance plans will cover your varicose vein treatment.

Schedule your free screening today.

MURRAY 801.261.8346 | S. OGDEN 801.476.8346 | MOUNTAIN MEDICAL.COM

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29

Utah’s PLAYGROUNDS {SUMMERFUN}

You’ve been to Bryce and Arches. Now what?

WRITTEN BY TAMARRA KEMSLEY

Deer Creek

Paiute/Arapeen ATV Trail

Whether you want to get out for the day or for the weekend, Deer Creek State Park has both campgrounds and day pass options on the cheap. Surrounded by gently rolling hills of green offset by the Wasatch front with its snow-capped peaks, the park’s reservoir is one of the state’s most beautiful. Water conditions are perfect for water sports, fishing or just sitting next to the shore and soaking in the beauty of the place. Activity outfitters at Deer Creek and nearby Heber include:

If you like to go and go fast, but still be out in nature, the 275-mile Paiute trail was designed for you. Ranked in the top 5 best ATV trails in the nation, this trail will take you through a number of towns and even Fishlake National Forest. Guides estimate there is over 1,500+ miles of forest trails that shoot off of the main trail itself, making the trip best done in segments. In fact, the main trail itself takes an average of 25 hours to complete! On the other hand, the Arapeen trail offers 350 miles for any kind of off-highway vehicle. Those who have ridden both the Paiute and Arapeen trail like the latter for its more aspen-like terrain and greater number of lakes.

Note, however, that there are some routes here that are only passable by ATVs. Bikers and horses are welcome.

• • • • • • • • • • •

BOATING JET SKIING FISHING HOT AIR BALLOON RIDES BIKE RENTALS HIKING/BACKPACKING TRIPS HORSEBACK RIDING HUNTING ATVS/MOTORCYCLES CANOES/KAYAKS SNOWMOBILING

For details, visit www.utah.com/stateparks/deer_creek.

Castle Country Care for ancient Native American cave paintings anyone? This and so much more is what’s available for those willing to leave the beaten path of tourism and visit this area located near the town of Price.

Castle Country hosts nine of Utah’s most popular hikes that rank from easy for everyone to those designed for seasoned adventurers. Several of the trails, including Black Canyon Dragon Rock Art and Petroglyph Canyon, are specifically designed to bring hikers to sites of some of America’s most ancient signs of civilization. Other activities include river running and golf. Key places to see while you are there are City of Green River, Green River State Park, San Rafael Swell and Energy Loop.

For details, visit http://www.utah.com/offroad/paiute_trail.htm.

Cleveland Lloyd Dinosaur Quarry We’ve all heard that Utah is famous for its dinosaur bones, but how many of us have actually seen where they come from? The Cleveland Lloyd Dinosaur Quarry is an active site where scientists are currently at work in some of the richest soil in the world in terms of dino bones. To date, nearly 12,000 bones have been discovered at the site. Open weekends, the site provides a number of exhibit buildings and “Demonstration Project” sites free for anyone under 16. Picnic sites and selfguided nature walks are also provided.

Learn more at www.utah.com/sanrafael/clevelandlloyd.htm.

Vernal Vernal and the surrounding area is one place that packs in variety when it comes to outdoor activities.

These activities include: •

WORLD CLASS FLY FISHING AND WHITEWATER RIVER RAFTING AT THE GREEN RIVER

•

BOATING, SWIMMING AND FISHING IN THE FLAMING GORGE RESERVOIR

•

DRIVING, BIKING OR HIKING THROUGH THE UINTA MOUNTAINS ALONG THE SCENIC SHEEP CREEK

•

SEEING PALEONTOLOGISTS AT WORK AND HUNDREDS OF FOSSILS AT THE DINOSAUR NATIONAL MONUMENT

•

ADMIRING ANCIENT NATIVE AMERICAN PETROGLYPHS PAINTED INTO THE ROCK AT DRY FORK CANYON

For details, visit www.utah.com/price/#recreation.

Get out and try something new. As you will quickly see, Utah truly has got it all.

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Start your Vernal trip at www.utah.com/cities/vernal.htm Healthy-Mag.com

Vein Center

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31

{SUMMERFUN}

5

SUNSCREEN

MISUNDERSTANDINGS

THAT BURN WRITTEN BY MICHAEL RICHARDSON

It’s summertime and people are anxious to get outside. On their way out the door, they might slap on some sunscreen, but all too often it’s an uneven and insufficient shield against the sun.

Ultraviolet (UV) radiation causes 90 percent of non-melanoma skin cancers and 65 percent of melanoma cases. About one in five in the United States will experience this cancer, but Americans, especially the younger generation, don’t seem to be getting the message. From 1999 to 2009, the percentage of white high school students who never or rarely wore sunscreen when outside on a sunny day for more than an hour increased from 57 to 69 percent, according to the Centers for Disease Control and Statistics (CDC). With seven out of ten high school students not taking precautions for skin safety, it’s time for some education about sunscreen use:

SUNSCREEN COMES OFF QUICKER THAN YOU THINK

SUNSCREEN SHOULD BE REPLACED EVERY YEAR Appropriate sunscreen use starts before you even put it on. The effectiveness of sunscreen increases when it is preserved in cool dry places, and when it’s replaced every year.

Sunscreen comes off the body, especially when swimming or drying off. But even if you avoided those, the chemical components of the sunscreen break down over time anyway, according to Scientific American. Because sunscreen wears off, it should be reapplied frequently, about every two hours. In fact, the FDA recently issued new regulations that all sunscreens will be required to provide directions on when to reapply. According to the new rules, sunscreens labeled “water resistant” can only claim to be effective for 40 minutes or 80 minutes, no longer.

SUN PROTECTION FACTOR (SPF) WORKS IN…FACTORS If a person goes to the lake and burns in 20 minutes when not wearing sunscreen, SPF 15 sunscreen will increase that time by a factor of 15, to 300 minutes. Higher SPF will increase that time by even more. Remember, however, that this only applies when the sunscreen is on the body. One application of sunscreen will not generally last 300 minutes, but much less time.

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SLAB IT ON

In the test used to determine the SPF of a product, two milligrams of lotion are spread all over the skin. Hardly anyone uses that much, usually rubbing less than one millimeter of lotion onto their body. This means that the SPF protection on the label isn’t exactly what you’re getting. You should use two ounces on exposed surfaces (or enough to fill a shot glass). That seems like a lot of lotion, but your skin's health is worth it.

THERE IS NO SUCH THING AS SUNBLOCK According to the new FDA regulations, sunscreens cannot be labeled as “sunblock.”

Why? “Those do not exist,” said Dr. Ali Hendi, a dermatologist with the Skin Cancer Foundation, being interviewed by PBS. “There’s no ingredient that is a total sunblock.”

The FDA also said that no sunscreen can be labeled “waterproof,” since no product is actually completely resistant to water. Our childhood perception of the sun is a smiling yellow ball with sunglasses. Maybe it’s time to start seeing the sun for what it really is: a 5,500 degrees Celsius ball of gas 330,000 times bigger than the Earth. When explained in these terms, sunscreen seems a bit more vital.

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{SUMMERFUN}

Wheeeeee!

Utah's top waterslides for thrill-seekers and nature-lovers

Mix one part water, one part sunshine and two parts pure exhilaration with a dash of bliss and you get the magical recipe—a waterslide. Some slides are more exciting than others, however.

Finding the right ones can make summer a little bit more exciting, so pay attention to these top six Utah water slides.

SKY BREAKER, PROVO SEVEN PEAKS Thrill-seekers will find what they are looking for in Sky Breaker at the Seven Peaks in Provo. As you go down six stories in under five seconds, it feels more like a fall than a slide—plan on leaving your stomach at the top.

CARDIAC CANYON RIVER RUN, CHERRY HILL Get the thrill of a river with Cherry Hill’s Cardiac Canyon River Run. This unique slide sends the tube-riders through waterfalls, tunnels and rapids, even letting the riders choose their own path.

MONDO, COWABUNGA B AY Sometimes slides are more thrilling when they are enclosed. Cowabunga’s Mondo slide is an excellent cave-like experience and its 800-foot length makes it a long-lasting fun source.

ALPINE NATURAL WATER SLIDE Sometimes good water sliding isn’t all about speedy drop-offs and colorful plastic. Nature provides us with waterslides of a more pristine sort, even in Utah. The Alpine Water Slide is perfect for nature lovers. It is a safe and beautiful slide made over time from rock and water, dropping into a clear, nonchlorinated stream pool. Follow the water up to see a series of breathtaking waterfalls and pools. To get to the slide requires a gorgeous mile hike.

LIQUID LIGHTNING, LAGOON-A-BEACH, @ LAGOON This slide sends you through the dark and then careening down a watery precipice. It is especially refreshing after a hot day in Lagoon’s amusement park.

LIGHTNING FALLS, SEVEN PEAKS SALT LAKE CITY

(FORMERLY RAGING WATERS) This slide drops the rider down an intense slope then sends him or back all the way to the top of another hill, only to shoot down again.

“Believe me. The secret of reaping the greatest fruitfulness and the greatest enjoyment from life is to live dangerously!”

-NIETZSCHE

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{BEAUTY}

BAD HAIR DAY WANT MORE GOOD HAIR DAYS? DERMATOLOGISTS SAY HOW YOU WASH YOUR HAIR AND THE PRODUCTS YOU USE COULD GO A LONG WAY IN MAINTAINING SMOOTH, SHINY HAIR

“

When shampooing, concentrate on cleaning primarily the scalp, rather than the entire length of the hair, as washing only your hair can create flyaway hair that is dull and coarse,” said board-certified dermatologist Zoe D. Draelos, MD, FAAD. “When using a conditioner, the recommendation is different. Conditioners should only be used on the tips of the hair and not on the scalp or length of the hair since conditioners can make fine hair look limp.” To maintain healthy hair, Dr. Draelos recommends people also follow these tips:

WASH OILY HAIR MORE FREQUENTLY •

How often you wash your hair should be based on how much oil your scalp produces.

•

If your scalp is oily, you may need to wash it as often as once a day.

•

If you have chemically-treated hair, your hair may be drier, so you may want to wash it less frequently.

As you get older, your scalp makes less oil, so you may not need to shampoo as often. But if you see flakes in your hair, you may not be shampooing enough. This can lead to dandruff and other scalp diseases.

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USE CONDITIONER AFTER EVERY SHAMPOO Unless you use a “2-in-1” shampoo, which cleans and conditions hair. Using a conditioner can significantly improve the look of damaged or weathered hair by increasing shine, decreasing static electricity, improving strength and offering some protection from harmful UV rays.

CHOOSE A SHAMPOO AND CONDITIONER FORMULATED SPECIFICALLY FOR YOUR HAIR TYPE For example, if you color your hair, use a shampoo designed for color-treated hair. If your hair is damaged or chemically treated, consider a “2-in-1” shampoo. Regardless of cost, many shampoo and conditioner brands provide the same benefits.

PROTECT HAIR WHEN SWIMMING Protect your hair from the damaging effects of chlorine by wetting and conditioning your hair before swimming. Wear a tight-fitting swim cap and use a specially formulated swimmers shampoo and deep conditioner after swimming to replace lost moisture.

“A dermatologist can address any questions or concerns that you have about caring for your hair,” said Dr. Draelos. “Be sure to see a dermatologist if you are experiencing unexplained hair loss as this may be a sign of a serious medical condition.”

SOURCE - The American Academy

of Dermatology www.aad.org. Follow on Facebook (American Academy of Dermatology) or Twitter (@AADskin).

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Shampoo Myth:

Switching shampoos can make hair look healthier.

TRUTH: It may seem so, but experts scoff. "Hair can't tell the difference between brands or build up tolerance to any product," says London-based hair and scalp expert Philip Kingsley. "Your favorite shampoo will work the same every time you lather up, week after week, month after month." If you have very oily hair or favor a particularly sticky styling product that contains wax, it does pay to use a clarifying shampoo once every two weeks to wash away residue. We are fond of Redken Hair Cleansing Cream and Neutrogena Anti-Residue Shampoo.

SOURCE-GOODHOUSEKEEPING.COM

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{BEAUTY}

VaricoseVeins: More than skin deep?

Do you have pain and swelling in your legs that worsens when standing or sitting in one position for too long?

You’re not just getting old—it’s probably damaged veins. Many people assume that vein problems are solely cosmetic, but the reality is that many vein problems are a health threat that can cause blood clots and tissue damage.

Q: A:

Does crossing your legs cause varicose veins?

No. According to Dr. Ken Myers, spokesman for the Australasian College of Phlebology, “there’s no evidence at all that crossing your legs will either cause varicose veins or make varicose veins worse once they develop.” So go ahead—cross ‘em!

ABOUT THE AUTHOR V E I N T R E AT M E N T

HARRISON LAZARUS MD, FACS

info@healthy-mag.com 866.884.3258

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Vein problems are common in both men and women and can occur at any age.

Some risk factors that would increase the likelihood of a vein problem are sitting or standing for long periods of time, injury to veins, recent surgery, excessive weight and pregnancy in women. Common side effects of vein problems are swelling in the legs, discomfort and blood clots that can lead to more serious problems such as Deep Vein Thrombosis.

Healthy veins are critical to the circulation of blood around the body.

Arteries carry blood away from the heart to the rest of the body. There are several different types of veins. Superficial veins lie just below the skin. Deep veins carry the blood back to the heart after it has delivered oxygen and nutrients to the body. The perforating veins travel between the superficial and deep veins.

When muscles contract, vein valves open, allowing blood to travel through the veins. When the muscle relaxes, the valve closes so the blood does not flow in the wrong direction. This happens over and over every time you contract your muscles. A damaged vein is weak and too dilated for the vein to function properly. Constant pressure from blood in the veins causes the vein walls to sag and further weaken the vein.

The most common form of problem veins is varicose veins, usually visible around the knees, calves and thighs. They are blue or green in color. These types of veins can cause stinging or aching in the legs after long periods of standing or sitting. Swelling around the ankles and feet may also occur indicating a more serious type of vein problem that requires treatment.

Another serious vein problem is Deep Vein Thrombosis (DVT). When DVT occurs, a blood clot forms in a deep vein. When the clot grows large enough, it blocks the flow of blood in the vein. This occurs during long periods of inactivity, often due to illness or surgery. If part of the clot breaks off, it can travel to the lungs and lodge in an artery, causing other health risks or even death. Symptoms of DVT include pain or swelling at the location of the clot and sudden, continuous pain deep in the muscle.

If you think you have a vein problem, see a vascular surgeon or vein specialist who can develop a treatment plan. The doctor will use a health history and physical exam as well as tests on the veins to diagnose the problem and discuss treatment options with you.

In the meantime, there are a few things you can do at home to improve symptoms and increase comfort. Continue moderate exercise which improves blood flow throughout the body. Elevate your legs whenever possible such as when reading or watching television. Wear support stockings when sitting or standing for long periods of time. Although these steps will not correct a vein problem, they may decrease pain and discomfort until you are able to see a doctor.

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37

{BEAUTY}

MISSING TEETH? ...or just want better ones?

BY RODNEY S. GLEAVE, DMD

Dental implants not only provide permanent solutions to missing or decayed teeth—they can preserve the health of your jaw bone, stabilize dentures, give greater freedom in your diet, improve your smile, improve the quality of your life and potentially lengthen your life up to 10 years.

T

oday, more than ever, dental implants have become a primary treatment choice to help restore smiles and the bite for many patients. If you have a genetically missing tooth or have lost a tooth due to decay or fracture, dental implants are your absolute best long term solution. Dental implants are the closest treatment we have that restores the missing tooth just like the natural tooth that was there. It allows us to treat the missing tooth independently of the adjacent teeth which in the long run means higher success and more permanent results.

This also avoids unnecessarily

surrounding the tooth resorbs; load a denture on this area and the bone resorbs four to ten times faster. Wear a denture for ten to twenty years and you may not have any bone left. Wearing dentures also causes poor nutrition because of inability to eat the right foods.

Studies have shown that people who wear dentures on average live 10 years less than those who keep their teeth or have implants—a statistic matched only in mortality rates connected with smoking.

grinding down the adjacent teeth as when doing a bridge, which can lead to root canals, decay, gum problems and fracture.

are superior to other choices because they are solid, secure, and esthetic. After nearly 35 years of use, they have a 90-95% proven success rate in appropriately chosen cases.

Dental implants are also great to help stabilize dentures and preserve your jaw bone. If you are struggling with dentures, dental implants can truly change the quality of your life. When a tooth is removed, the bone

When permanent teeth are lost, regardless of the reason or number of teeth, dental implants can offer a “new lease on life.” They

If you have experienced a lost tooth or teeth and think dental implants may help, call today for a consultation at 801.262.0744.

ABOUT THE AUTHOR 38

HEALTHY MAGAZINE AUGUST 2012

Rodney S. Gleave, DMD Cosmetic & Implant Dental Arts 801-262-0744 SLCsmiles.com

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FEEL LIKE YOU AGAIN

Restorative Hormone Therapy Come see how Bio-Identical Hormone Therapy can help restore romance, increase energy, and improve your mood.

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{NUTRITION}

when HEALTH is unHEA Eating healthy food is good, but let’s not get carried away.

The list of eating disorders may have a new and dangerous addition. Orthorexia, which comes from the Greek word “orthos,” meaning “correct or right,” is an unhealthy fixation on foods that a person deems pure, healthy and natural. Self-esteem is attached to their diet and the majority of their life revolves around controlling what they eat.

Orthorexia is different than anorexia, the well-known eating disorder fueled by the desire to lose weight, although the two disorders can carry similar consequences. Orthorexic individuals can continue taking things out of their diet that they feel are unhealthy until they are not getting enough nourishment, leading to emaciation.

Steven Bratman, M.D., the doctor who coined the term “orthorexia,” said the disorder can reach extremes that are just as dangerous as anorexia. He mentioned one case in particular where a girl died from starvation not because she wanted to be thin, but because she just wanted to eat healthy food.

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Healthy-Mag.com

WRITTEN BY MICHAEL RICHARDSON

ALTHY Bratman proposed a self-test consisting of two questions to help diagnose orthorexia.

1 2

Do you care more about the virtue of what you eat than the pleasure you receive from eating it?

Does your diet socially isolate you?

Bratman warned that orthorexics often develop a sense of superiority over others who are not eating well. Some will avoid socializing if they can’t choose what will be eaten, skipping meals that they don’t consider to be worthy.

Lora Erickson, a USATF certified running coach and nationally ranked athlete, said she has a lot of clients who are obsessed with eating healthy to an unhealthy degree.

“I think a lot of it ties into the concept of “perfection,” but we must remember that nobody is perfectly healthy and what is healthy to one person isn’t to another,” she said. “It’s about balance.”

Erickson enlists what she calls the 90-10 rule in her own life and with her clients, where 90 percent of the time she eats for fuel, and 10 percent of the time

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she eats for fun, allowing herself some freedom, which she said is important.

Erickson said one problem with orthorexia is that very few foods are completely healthy.

“The fact is all foods have substances that can be healthy and others than can be deemed as unhealthy; however, overall the food could be classified as healthy,” she said. “Often people obsessed with eating right avoid healthy foods because they contain things that are unhealthy.”

But the line between eating disorder and consistent attempts at healthy eating is a grey one: the American Psychiatric Association (APA) does not recognize orthorexia as a mental disorder. Some worry that publicizing concerns and warnings about orthorexia will just hurt the health of the nation, since people who need to watch what they eat far outnumber those who need to stop watching what they eat.

Whatever the true danger of orthorexia, those suffering from it carry certain characteristics often different than normal eating disorder warning signs. In studies of orthorexia, males have been shown to be more prone to it than females, which goes against the grain of other prominent eating disorders.

Certified nutritional consultant Carol Cottrill told empowher.com that Obsessive Compulsive Behavior (OCD) is the root cause for orthorexia. She said many of her OCD patients want to count calories, grams of fat and so forth, but she coaches them against that.

“Certainly this does not mean that healthy eating goes out the window, but balance, moderation and pleasure take the place of deprivation, extremism and limitation,” she said.

Cottrill said what will often happen is that people will, over time, cut out certain food groups they judge to be unhealthy.

Often it is pre-packaged foods that are eliminated first, then meats. Then they might suspect they are intolerant to other foods and drop them too, leading to malnutrition. Added to that, many orthorexics obtain a disabling anxiety about their food, according to CNN.com.

As a basic rule, one should never feel controlled by food. It should be the other way around. Judith Matz, co-author of “The Diet Survivor’s Handbook: 60 Lessons in Eating, Acceptance and Self-Care” told empowher.com that those with orthorexia or those leaning that way should focus on intuitive eating.

“Rather than focus on ‘healthy’ foods, the goal for everyone should be to have a healthy relationship with food,” Matz said. “This means that you eat when you are physically hungry, eat what you are hungry for—choosing from a wide variety of foods—and stop when you feel satisfied.”

Part of a healthy food relationship, according to Cottrill, is realizing that what we eat doesn’t determine who we are or our personal worth. Deviled eggs and angel food cake say nothing about our character.

HEALTHY MAGAZINE AUGUST 2012

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10HEALTHY {DIGI-KNOW}

phone apps to keep you

When used correctly, certain apps can make shopping, cooking and eating much easier and more enjoyable. Check out this list of apps that will keep you hip and healthy.

1. ALLRECIPES DINNER SPINNER When it comes to recipe apps, few are as good as the Dinner Spinner. No need to search for recipes: this app lets you enter the foods you have or that you want to eat and then lists recipes to fit those preferences.

2. FOODUCATE Scan the barcodes of products for a more comprehensible explanation of ingredients and product safety. As of 2011 the app was used for more than 10 million scans. The app also offers a grade for the product based on nutritional value.

3. HARVEST Do you ever find yourself at the store trying to pick the best watermelon but feeling completely clueless about how to choose correctly?

Cue the Harvest app! It gives instructions on how to pick the best of a wide variety of produce. It also gives storage instructions to preserve produce for the maximum amount of time.

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4. BIG OVEN

7. COMPARE ME

Keep thousands of recipes and archive your own into your phone—pictures, grocery lists and all. As part of the app, you can enter what leftovers you have and get ideas for what to make. This app has received much praise from Newsweek, Time and even the New York Times, being downloaded more than 7 million times.

Few enjoy doing the math required to find out if 2.75 pounds of beef at $2.35/lb. is cheaper than 3 lbs. of chicken at $2.15/lb. Compare Me makes bargain shopping a breeze by doing the math.

5. REAL SIMPLE RECIPES Not everyone wants to make a gourmet meal every time they cook. In fact, with a busy schedule and active kids, parents have a hard time cooking altogether. The Real Simple Recipes app lets you enter how much time and what ingredients you have and then gives you step-by-step instructions.

6. GROCERY IQ Grocery IQ represents the forefront of modern shopping.

When you run out of something at home, simply scan the barcode with this app and it will be added to your list. Then you can customize your shopping lists by store and e-mail lists to other people.

8. WILD EDIBLES Developed by Steve Brill, the “Wildman,” this app lets you know which plants are edible. Granted, most people don’t go out into the backcountry simply for a meal, but this app is pretty awesome nonetheless.

9. LOCAVORE This app lets you enter your zip code to see what produce is in season in your area, allowing you to choose the freshest, most local foods. It’s great for those wanting to support local farmers.

10. FOOD NETWORK This app lets those deliciouslooking meals on the TV screen come right into your home. You can find your favorite chef and then get his or her best recipes.

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{WOMEN}

understanding

INFERTILITY

WRITTEN BY MARK SAUNDERS, MD

Infertility is generally defined as the inability to conceive after one year of unprotected intercourse. It is a very common problem affecting approximately 10% of couples worldwide. For many people, this results in great anxiety and puts a tremendous amount of stress on their relationship.

T

he God-given desire and ability to reproduce is one of life’s greatest joys and rewards.

“Children are an heritage of the Lord; and the fruit of the womb is his reward.” When this ability is hindered, it can set off years of heartache and frustration. Luckily, the vast majority of infertile or subfertile couples can conceive with patience and medical intervention. The classic evaluation for infertility consists of 5 basic steps or tests. They are:

however, you should have some simple blood tests. These might include a thyroid stimulating hormone (TSH), a follicle stimulating hormone (FSH), a luteinizing hormone (LH), and a prolactin level. In addition, your doctor may order a day 3 FSH to check for ovarian reserve, especially if you are over 35. Approximately 40% of infertility arises from ovulation malfunction in the female partner.

• • • • •

Another 40% of infertility arises out of inadequate or malformed semen production in the male partner. The second step is therefore a simple semen analysis that can be easily ordered by your gynecologist and performed at the local hospital or lab. This needs be done in a proper manner and instructions can be obtained prior to taking the sample in for evaluation. Men often have something called a varicocele, which can typically be surgically repaired by a urologist if they have inadequate numbers of sperm. Generally at least 20 million are necessary for conception to occur.

Even if the man only has a few sperm you may still be able to have children through ICSI or Intra Cytoplasmic Sperm Injection that can only be performed by a highly trained reproductive endocrinologist.

This is when a single sperm is directly injected into a single egg.

DOCUMENTATION OF OVULATION SEMEN ANALYSIS POST-COITAL TEST HSG OR HYSTEROSALPINGOGRAM LAPAROSCOPY

The post-coital test is generally not performed any longer and is of very limited value. The first two tests can be performed quickly and at very minimal cost. Ovulation kits are now readily available at most drug or grocery stores at very low cost. They simply demonstrate when there is surge in the hormone that causes ovulation to occur. Contrary to popular belief, it is not necessary to wait for ovulation to occur prior to having intercourse. The reason for this is that the egg, the largest cell in the body and the only cell you can see with the naked eye, only lives for 12 to 24 hours once it is released. The sperm, on the other hand, which are so small that over 60 million can be found in 1 ml of seminal fluid, can actually live up to 5 or 6 days in the female genital tract. Therefore it is generally best to start having sex 4 or 5 days prior to ovulation.

Keeping track of several cycles can help you predict when your chances of conception will be the greatest and to see if you are indeed ovulating on a regular basis. In fact, the most frequent cause of infertility is generally considered to be polycystic ovary syndrome, in which a woman fails to ovulate on a regular basis. This can typically be remedied by prescribing a fairly simple and low cost medication called Clomid. Prior to embarking on clomiphene therapy,

ABOUT THE AUTHOR Mark Saunders, MD

Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com

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The third step is performing an HSG to verify that both fallopian tubes are open and functioning properly. Prior infection with Chlamydia is the most common reason for tubal obstruction, but a ruptured appendix, prior abdominal surgery, and endometriosis are also common etiologies. This is the main reason why IVF or In Vitro Fertilization was originally invented.

The last basic step in evaluating infertility is a laparoscopy and requires in-hospital or at least outpatient surgical evaluation of the abdomen or pelvis. This is done by placing a camera directly into the abdominal cavity and visualizing the uterus, ovaries, and fallopian tubes. This is mainly to check for endometriosis. Although minimal and mild endometriosis does not typically hinder fertility significantly, moderate or severe disease definitely does and is a major reason for the inability to conceive. If endometriosis is present, the surgeon

can usually excise or cauterize the lesions. A GnRH agonist can also be prescribed post-operatively if necessary.

THERE ARE NUMEROUS CAUSES OF INFERTILITY AND THIS ARTICLE ONLY IS INTENDED TO GIVE A VERY BASIC APPROACH TO SOME OF THE MORE COMMON ETIOLOGIES. YOUR OB/ GYN CAN PERFORM MOST OF THESE STEPS PRIOR TO REFERRAL TO A REPRODUCTIVE ENDOCRINOLOGIST.

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WHERE FAMILIES BEGIN CHOOSE THE BEST TO HELP Ranke in Top d

by CH 1% I Maga LD zine

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TAKING

Action We all know that any action begins with a thought, but no matter how much we think about a subject, we will eventually have to take action. Taking action is a lifeline, a building block, the meat and potatoes in bringing a creation to fruition. When starting a weight loss plan, everyone has a triggering mechanism—that moment when they realize, “if not now, then when?” That mindset is the first step leading to taking action.

Climbing Mount Everest starts with one small step, no matter how many pictures we look at, how many films we watch, or the description others have of the experience; nothing compares with emotion that the action brings.

Losing weight, too, begins with action: beginning to change habits, improve selfdiscipline and make different decisions.

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2010

2011

2012

Action also leads to a reaction: the reaction of your body transforming, the reaction of others as they witness your transformation and the reaction time you gain when there is less of you to move around.

The Empire State building was first started with a thought, next came the plans for the design and the right team was assembled to put the plan in action. The Empire State building would only have been a great thought, as would many of our greatest inventions, had action not been taken.

You may be thinking about your weight loss at this very moment and what program to do. It doesn't matter what you choose. What matters is that you take that first step—that small step to Everest, that preceding thought to the Empire State building—and realize that the sky is the limit. It doesn't matter how lofty your goal might seem or how small it may be. The only way you will receive the reward you truly desire is by taking action, leading to the positive reactions and results you truly deserve.

ABOUT THE AUTHOR Steven E. Warren, MD Align Wellness 801-673-3274

aw4life.com

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DRUGS Doctors LOVE Han Solo has Chewbacca, Frodo has Sam, and Sherlock has Watson. It only makes sense that doctors, who solve problems and save lives in real life, should have their own sidekicks.

WRITTEN BY MICHAEL RICHARDSON

There are certain medications, some commonly known and others more obscure, that medical professionals have come to trust and that patients have come to rely on, sometimes unknowingly. Let’s introduce you to some of the heroes.

CORTICOSTEROIDS Asthma has America by the throat, with about 12 million diagnosed asthma sufferers. From 2001 to 2009, the number of people with asthma rose by 4.3 million.

But medical science is putting up a fight with corticosteroids, which were developed from cortisone, a type of anti-inflammatory steroid produced by the body (much different than anabolic steroids used by athletes).

Corticosteroids work by lessening inflammation in the airways and are a staple in asthma maintenance, according to Douglas H. Jones, MD, of Rocky Mountain Allergy, Asthma and Immunology.

“Inhaled corticosteroids and combination inhaled corticosteroids with long-acting beta agonist medications (like albuterol) are invaluable to treating asthma,” he said.

“Americans would be in serious trouble without them.”

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[ HEALTH REPORT ] HERCEPTIN About 25 percent of women with breast cancer have a cancer that expresses a gene called HER-2.

Herceptin, which came out in the late 90s, targets HER-2 and works even when chemotherapy fails.

Duke University Medical Center’s Dr. Kimberly Blackwell said the drug will prevent breast cancer from recurring in many women, improving survival rates.

“More important, these drugs represent highly effective agents that target the cancer, not the patient,” she said.

ASPIRIN Heart disease is the leading cause of death in the United States. About one-quarter (616,000) of American deaths in 2007 were from diseases of the heart. One common heart problem is coronary artery disease, where plaque builds up in the heart’s arteries, causing them to narrow over time. This can lead to heart attacks and heart failure. The medication of choice for coronary artery disease?

Aspirin.

Aspirin, which comes in many forms (Bayer, Bufferin, Ecotrin), has been shown to decrease the risk of heart attack or stroke, especially among those with existing conditions like diabetes, high blood pressure and high cholesterol, because it can prevent blood clots from forming in the arteries. The U.S. Preventive Services Task Force (USPSTF) recommends the use of aspirin for men age 45 to 79 years and women age 55 to 79 years to prevent cardiovascular disease.

Cardiologist Amanda Donohue, DO, of the Jordan Valley Medical Center said that for primary and secondary prevention of heart disease, aspirin and statins like Lipitor are her favorite sidekicks.

“Statins and ASA(aspirin) are two of the cornerstones of cardiology,” she said. “Given to the right patients they can markedly decrease the risk of a cardiovascular event.”

STATINS The American Heart Association set a goal at the turn of the century that by 2010, coronary heart disease and strokes would decrease by 25 percent.

By 2009, there was already a 40 percent decrease in death to coronary heart disease since then. Part of this success is owed to statins like Lipitor, which slow the progression of the hard, waxy plaque that builds up in arteries, narrowing them.

Statins lower cholesterol levels by inhibiting an enzyme key to cholesterol production. High cholesterol is associated with cardiovascular disease.

CEPHALOSPORIN Cephalosporins, which can be altered to change their specific activity, were administered more than 8 million times in emergency departments in 2006.

They make up 14 percent of all outpatient antibiotic prescriptions, or about 50 million per year.

According to the Food and Drug Administration (FDA), uses for the varieties of cephalosporin include:

But there can be serious side-effects of taking aspirin frequently, stomach bleeding being the worst. The risk of stomach bleeding can outweigh the benefits of taking aspirin to prevent heart attack, so don’t start taking aspirin every day unless a doctor recommends it.

• • • • • •

Men under 45 should not use aspirin to prevent heart attacks, and women under 55 should not use aspirin to prevent strokes, according to the USPSTF.

Some of the more common cephalosporins are Cefazolin, Ceftriaxone and Cefepime.

For those who can safely take it, however, aspirin has amazing benefits, even in time of emergency. It can be helpful to take an aspirin right after a heart attack, so that the blood clot causing the attack stays smaller. Many doctors recommend daily aspirin to those who have already suffered a heart attack or

PROPOFOL

who have had serious heart surgery, according to mayoclinic.com.

The drug may have gotten somewhat of a bad name when it was tied to the death of Michael Jackson. Jackson called propofol his “milk,” according to abcnews. go.com, using it as a sleep aid. The drug should never be used as a sleep assistant, and experts said Jackson may have injected himself with a fatal dose. In the hands of a professional anesthesiologist, the drug is safe.

Propofol is used directly before surgery to sedate the patient and has become the leading anesthesia because of its effectiveness.

Dr. Sloan Taylor, an anesthesiologist in Highland, said Propofol is the medication of choice for anesthesiologists everywhere because it is fast-acting and has few side-effects.

“Most of the stuff I use, I use because it’s immediate,” Dr. Taylor said. “Propofol is the best anesthetic drug just before surgery.”

Propofol is also preferred because it is antiemetic, meaning it helps patient’s bodies avoid nausea and vomiting. Furthermore, it wears off quickly, making it great for out-patient surgery. One of the few down sides to Propofol, which is taken through IV, is that it can be painful on injection.

Pneumonia Urinary Tract Infections Skin Infections Respiratory Infections Meningitis Bone and Joint Infections

Maybe Dr. Jones and His Corticosteroids may not be the dynamic duo you saw last night at the theater, but that doesn’t negate the amazing influence corticosteroids and these other medications have on our society and wellbeing. Suffice it to say, doctors have their favorite sidekicks, and those sidekicks could save your life.

Propofol has become so widely used that there is a nationwide shortage of it, which scares many medical professionals, since the alternative medicines are not as good.

"There is no medicine like hope, no incentive so great, and no tonic so powerful as expectation of something better tomorrow.” —Orison Marden

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DRUGS TOUCH Doctors Won’t

If doctors won’t use them — why should we?

WRITTEN BY MICHAEL RICHARDSON

For doctors in every field, there are some medicines they simply won’t use even if they’re perfectly legal. Side effects, fear of litigation and simply knowing that some drugs don’t work leave certain medicines to gather dust. Consumers should know which drugs doctors avoid in order to make informed decisions about our health and avoid mistreating ourselves with ineffective or dangerous over-the-counter medications.

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[ HEALTH REPORT ] CERTAIN SUPPLEMENTS Dr. Andy Peiffer, medical director of the Men’s Health Center, said he avoids recommending any supplements that claim to do what prescription drugs can do, like lower cholesterol, lower blood pressure and treat depression.

a host of benefits, which is probably why 30 million American adults take them daily as reported in 2006 by the Harvard Medical School. NSAIDs ease pain from headaches, fevers, and arthritis, and also ease inflammation.

He said that many manufacturers of these supplements make unfounded claims about their products which are not tested in well-designed clinical trials. Peiffer said he believes that people who are seriously ill are most susceptible to believing baseless claims, but that many people look for and buy into special diets, supplements, devices and treatments to cure different conditions.

“Statements like “promotes health” and “balances and improves metabolism,” are baseless, certainly in a society where so many other simple (free) things, like eating less or eating better and exercising more, would provide exponentially more benefit,” Peiffer wrote.

However, NSAIDs, can also increase the risk of a heart attack and the risk of complications after a heart attack since they can contribute to platelet clumping and constriction of blood vessels. NSAIDs are also not commonly recommended for those with a history of heart failure.

Furthermore, a lot of supplements like vitamins once thought to be harmless are now known to put people at risk for disease if taken at high doses. Peiffer also said he discourages people from taking supplements that use the words “holistic,” “cleanse” or “detoxify.” As stated before, good life-style habits are critical to health maintenance and no amount of supplements will compensate for overeating and lack of exercise.

Medical peer-reviewed literature, rather than blogs and testimonials, are the way to avoid misrepresentation and fraud, according to Peiffer.

"Well-designed clinical trials will show whether supplements really measure up to their claims and what risks they carry,” he wrote.

“Without that evidence, just as for prescribed medication, it is irresponsible for me, as a medical doctor, to recommend a supplement."

IBUPROFEN FOR CARDIAC PATIENTS Cardiologist Amanda Donohue of the Jordan Valley Medical Center in Utah said she rarely recommends ibuprofen for cardiac patients, especially after a significant cardiac event, such as a heart attack.

Many pain killers have been linked to heart trouble in the past. In 2004 Vioxx was taken from the market because of possible cardiovascular side effects and Bextra was soon after taken off the market for some of the same reasons.

Ibuprofen (Advil, Motrin, others) and acetaminophen (Tylenol) may also have some negative effects on the heart.

Aspirin and ibuprofen fall under the category of nonsteroidal anti-inflammatory drugs (NSAIDs). These drugs provide

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NSAIDs can be especially dangerous for heart attack survivors, according to a Danish research study involving 84,000 Danish heart attack survivors. The heart attack survivors taking NSAIDs, including ibuprofen, were 45 percent more likely to suffer a second attack within a week of the first, compared with the heart attack survivors who took nothing, reported the Telegraph, an English newspaper.

The American Heart Association released a scientific statement about the use of NSAIDs, warning of their potential cardiovascular risks and that each patient should be prescribed differently according to their situation and susceptibility to stomach and heart problems.

“From both the patient’s and physician’s perspectives the problem lies in balancing the risks and benefits of medications for pain relief,” the statement reads.

“More long-term data are needed to fully evaluate the extent to which these important adverse cardiovascular effects may be offset by other beneficial effects of these medications.”

Research has shown that NSAIDs can cause upset stomach and even gastrointestinal bleeding, according to a Harvard Medical School Harvard Heart Letter, which reported that 100,000 hospitalizations and 16,000 deaths a year come from stomach bleeding and gastrointestinal damage from NSAIDs. NSAIDs like ibuprofen don’t harm most people, but doctors recommend strictly following the directions on the labels of the painkillers to avoid any complications.

“Ask your healthcare provider if you have any concerns about the safety of your medication,” Donohue said.

ASTHMA AND ALLERGY MEDICATION In 2010, 18.7 million adults and 7 million children, or 8.4 percent of Americans, had asthma, according to the Centers for Disease Control and Prevention (CDC).

Because allergies and asthma are such widespread issues, there are unproven medications used by many.

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[ HEALTH REPORT ]

The FDA periodically releases what they call “Potential Signals of Serious Risks and New Safety Information” which is data taken by the Adverse Event Reporting System (AERS). The list contains dozens of drugs currently on the market that have been associated with some risk. The list does not give actual verdicts on the safety of the drugs, but helps citizens monitor which drugs may be dangerous so as to make more informed decisions.

Dr. Douglas Jones of the Rocky Mountain Allergy, Asthma, and Immunology said there are multiple common medications that he doesn’t recommend to patients.

One is Benadryl (diphenhydramine), the most used over-the-counter anti-histamine.

He said Benadryl is not as effective as other anti-histamines on the market and can have detrimental side-effects.

“Medications like diphenhydramine have significant side effects such as sedation, psychomotor performance impairment, and urinary retention,” Dr. Jones said. “They have been shown to impair measures of driving performance under experimental conditions more than alcohol.”

He said the drug puts patients more at risk for occupational injury, even compared with the effects of sedative hypnotics or narcotics, as Benadryl can cause not only sedation, but impairment. In addition, Dr. Jones said the drug can make it more difficult for children at school to concentrate.

“There are better medications and treatment measures that can be taken for allergies,” he said.

Primatene mist, for asthma, is another drug Dr. Jones does not recommend, he said, because it is ineffective and has side effects of fast heart rate and feeling jittery, even leading to serious lung damage. Primatene was an over-thecounter medication used by 2-3 million people every year, before it was taken off the market in 2012, according to L.A.Times.

“The biggest problem is that people would use it for symptom relief without seeing an asthma specialist and the underlying problem of inflammation was not being treated,” Dr. Jones said. “So, it can be fool's gold at times."

It potentially can do more harm than good because people would treat themselves without knowing really what they were treating and also not knowing the potential adverse effects,” Dr. Jones said.

CONCLUSION Between 2004 and 2011, the FDA issued 1,700 drug recalls, according to research by Joshua Gagne of Brigham and Women’s Hospital in Boston, reported reuters.com. This included 2,900 announcements through an FDA alert system. Statistics like this shouldn’t shatter our confidence in modern medication. On the contrary, modern medicine saves and improves lives every day and we should be grateful for the progress. But we should also remember that not all medications work and not all side-effects are understood despite heavy screening of most drugs (except supplements). Medications can do great harm when people try to treat themselves without fully understanding the drug they are using—and it can be a huge waste of money.

Follow the advice of medical professionals who have been able to see the effectiveness of many different medications. If the doctor won’t touch it, neither should you.

Scientific Statement From the American Heart Association: Use of Nonsteroidal Antiinflammatory Drugs. An Update for Clinicians. Circulation published online Feb 26, 2007; and Kathryn A. Taubert, Elliott M. Antman, Joel

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S. Bennett, Alan Daugherty, Curt Furberg, Harold Roberts

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{WELLNESS}

Pet

ALLERGIES More than half of U.S. households include a member of the dog or cat family, yet millions of people suffer from pet allergies. Do you know your pet allergy fact or fiction?

Take this quiz to test your knowledge!

1 2 3 4 5 6 7 8 52

Which of the following breeds is proven to be a hypoallergenic (less allergic) dog? a. Poodle b. Beagle c. Terrier d. All of the above e. None of the above Pet allergies are triggered by the hair on a pet. a. True b. False Symptoms of pet allergy are similar to hay fever symptoms. a. True b. False Reptiles are a common cause of pet allergy. a. True b. False If you are allergic to pets, you can have symptoms even when the pet is not in the room. a. True b. False Pet allergy is a form of allergic rhinitis. a. True b. False Which of these will not necessarily help minimize symptoms if you are allergic to pets? a. Try not to hug or kiss pets b. Keep your pets out of bedrooms c. Use a double or micro-filter bag in your vacuum cleaner d. Keep your pets outdoors There is no proven long-term treatment for pet allergies. a. True b. False

HEALTHY MAGAZINE AUGUST 2012

How did you do? Check your answers and get explanations!

1. E. None of the above. While some

breeds are labeled “hypoallergenic," no dog is 100% free from the allergens that can cause pet allergy. There are many groups marketing that they have genetically engineered “hypoallergenic pets," but this has not been proved by any legitimate scientific evidence.

2. B. False. Pet allergies are caused

by an allergen found on the pet’s skin (dander), saliva or urine.

3. A. True. Pet allergy symptoms can

include sneezing, coughing, runny nose, scratchy throat or mouth, or itchy, red or watering eyes. For some people with allergic asthma, being around a pet can trigger wheezing or difficulty breathing.

4. B. False. That is rare. Pet allergies

are most common among dogs, cats, rodents and other animals with fur.

5. A. True. Pet allergens can collect

on upholstered furniture, carpet, linens and clothing. For those with mild pet allergy, regular cleaning can help reduce symptoms. Other tips include replacing carpeting with hardwood floors, keeping pets out of bedrooms, and use of HEPA air purifiers and filtering products.

6. A. True. Allergic rhinitis is the medical

term for a group of allergies that typically cause symptoms in the nose, throat, eyes, ears, skin and roof of the mouth.

There are two types of allergic rhinitis.

Seasonal allergic rhinitis, often referred to as hay fever, is typically caused by outdoor allergens such as pollen from trees, grasses and weeds. Perennial allergic rhinitis occurs year-round. It is usually triggered by allergens such as pet dander or dust mites.

7. D. Keep your pets outdoors. While

keeping animals outside may make a slight improvement, pet dander will eventually find its way indoors on clothing or shoes.

8. B. False. Allergy shots therapy

(immunotherapy) has a proven track record as an effective form of long-term treatment that can significantly reduce and potentially eliminate your pet allergy.

It can also reduce or eliminate asthma symptoms that are triggered by your pets.

The philosophy is: why get rid of your pet when you can get rid of the allergy?

For more information, please visit www. rockymountainallergy.com or call 801-775-9800.

ABOUT THE AUTHOR Douglas H. Jones, MD Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 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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{WELLNESS} A

LIFELINE FOR WEIGHT LOSS E

Helping you conquer the mountain of excess weight.

BY DARRIN F. HANSEN, MD, FACS

ach of us must climb mountains in our lives. If you have struggles with the mountain of excess weight there is a life line rope to help.

Lap-Band Surgery can provide people with the assistance to make the climb. It significantly lowers hunger to ease the effort to reach your goal of better health and happiness.

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

Just as a rope on the mountain can save your life, many people will live longer and happier with less excess weight. The climb through life will be much more enjoyable without the extra burden many continue to carry.

Lap Band surgery is the safest surgical weight loss option available. It is placed as an hour long outpatient procedure.

Most people are able to return to full time desk work or light duty work in a week.

And, many insurance plans now cover the procedure and financing is available to assist others as needed.

During the procedure a solid silicone ring is placed around the upper stomach to create an hourglass shape to facilitate an earlier stretch on the stomach sending signals to the brain to turn down hunger.

The amount of restriction is adjustable by a small reservoir under the skin that can be accessed in the office for customized control. Weight loss is gradual with adequate progressive narrowing of the band opening.

If you or someone you know could use this remarkable advancement help is only a call or click away.

Hope.

Help.

Lasting Weight Loss.

SET YOURSELF FREE. UTAH LAPPBAND reening the future

DARRIN F. HANSEN, M.D., F.A.C.S.

801-LAP-BAND

UtahLapband.com | (801) 527-2263 | 11762 S. State St Suite 220 Draper 84020

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{NUTRITION}

gameon!

Whether you’re a devoted fan or just there for the summer snacks, this recipe is sure to score winning points and leave you cheering.

Ingredients 3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes 3 celery stalks, cut into 24 (1") pieces 3 tablespoons trans-fat-free margarine 2 tablespoons hotpepper sauce, or more to taste 1 teaspoon canola oil 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper

Directions Cut chicken breasts and celery into 24 (1") pieces.

Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1–2 minutes, or until slightly

{ LIGHTEN UP }

thickened; set aside.

Buffalo Chicken Bites Blue Cheese Dipping Sauce

Prep time: 15 minutes Start to finish: 10 minutes Frightened by an upcoming party? Don't be. We've got a few party-food recipes that fit right into your healthy eating plan. So

Prep time: 5 minutes Serves: 1/2 cup

Ingredients

2 tbs. crumbled blue cheese 1/4 cup reduced-fat sour cream

whether you're invited to a bash or hosting

2 tbs. mayonnaise

your own, try this fun finger food pairing—

1 tsp. fresh lemon juice

it's so delicious, it's scary!

1 tsp. red wine vinegar Hot pepper sauce

Heat oil in a large nonstick skillet over medium-

Directions

high heat. Season chicken with salt and pepper,

Mash blue cheese in a medium bowl, leaving

add to pan, and cook, turning occasionally, until

some small lumps. Whisk in the sour cream,

browned on all sides, about 6 minutes. Add mar-

mayonnaise, lemon juice, vinegar,and pepper

garine mixture to pan and gently toss chicken until well coated, 1–2 minutes.

Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.

sauce to taste. Transfer to a small bwol and serve with the chicken.

Nutritional information Per tablespoon: 45 calories 4.5 g fat (1.5 g sat) 0 g carbohydrate 1 g protein 0 g fiber 55 mg sodium

Nutritional information 150 calories 9 g total fat (2.5 g sat) 1 g carbohydrate 16 g protein 0 g fiber 250 mg sodium

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HOME | G A R D E N I N G

Garden Design ON A BUDGET

56

“

My green thumb came only as a result of the mistakes I made while learning to see things from the plant’s point of view.

HEALTHY MAGAZINE AUGUST 2012

”

- H. Fred Ale

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G A R D E N

D E S I G N

O N

A

B U D G E T

BIG SPLASHES Thicken the air with fragrance, and the same old yard seems suddenly romantic. Fragrance is a powerful tool in garden design. Load up on scent or use fragrance-laden plants in high-profile areas: along a path, near a bench or patio, or by the front and back doors. Consider Daphne, Datura, Nicotiana, herbs, jasmine, gardenia, roses, wisteria, tulips, and hyacinths.

TINY

PUDDLES

Here’s to April showers. Water can be one of the cheapest, yet most dynamic, elements in a landscape. While saving up for a fountain, pond, or pool, try a low- or no-cost alternative. Stones with naturally hollowed out areas can become instant water gardens, or buy a processed stone. Saucers of water can be an interesting foil amid container plants. Or, invest in a work-of-art birdbath that can be positioned near where you sit.

PATH

[ C O N T I N U E D ]

splash

Who wouldn’t love a curving path of brick or a magnificent trail of fieldstone ornately pieced together? The only less-than-lovely part is the price tag. As the photograph shows, those who have a mulch-path budget can enjoy some pizzazz, too. Plant accents along the way, such as the fieldstone pieces shown, or trail decorative pavers rhythmically along the path. Place the filler flush with or slightly higher than the stones for safe footing.

HI GH-I MPACT

tactics

HERE ARE MORE IDEAS FOR CAPTURING ATTENTION WITH ONLY A SMALL LANDSCAPE BUDGET: Invest your money in a single showpiece plant. Dollar per dollar, trees and shrubs provide more landscape power than annuals or perennials. Choose a plant with eye-catching attributes, such as spring flowers, interesting texture or branching, or fall color. Position it in a prime spot.

Dress gates with color, impressive handles, or an arbor. Even if your landscape isn’t bursting with charisma yet, a grand entrance will help create that impression.

Choose plants that have several seasons of interest. Then you won’t need to fill in with annuals or other plants.

FLOWER GROOMING BASICS DEADHEAD: After the first and second bloom cycles, begin removing blossoms that are spent. Deadheaded plants will rebloom more quickly, are likely to grow stronger stems and generally look more attractive. Cut the spent blossom back to the nearest five leaflets where the stem is about as thick as a pencil.

Make sure the swollen eye (on which the new flower stem will grow) points to the outside of the bush.

Leave as much foliage on the bush as possible. After deadheading, the leaflet at the cut may turn yellow and fall off. Don’t worry; this is normal.

DISBUD ROSES: If you’re growing grandifloras and floribundas, a practice called disbudding can produce spectacular results. These roses normally bloom in clusters; the central flower blooms first, followed by the secondary buds. The central flower inhibits the development of the lower side buds. If you remove it, the surrounding buds burst into a larger display. The summer months are an ideal time to open up the central area of each bush to improve air circulation and suppress fungal diseases.

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Train a flowering vine. Using a trellis, encourage the vine to climb the side of a problem shed or garage.

Recycle. Discarded bricks, concrete, or carved stone not only cost less than new, but come with personality.

Spruce up a driveway or a concrete patio. You can use concrete sealers to add tone or a design to driveways or patios, or edge the concrete with another building material. A minor improvement to a big landscape item like this will make a big difference.

Use good mulch: redwood (small bark), mushroom compost, rotted manures, straw, shredded tree leaves, pine needles, aged sawdust, home compost, pine straw, cocoa bean shells, rice hulls, ground corn cobs. Besides helping to retain moisture, mulching is also an effective weed control and reduces the need for cultivation, which, if done too deeply (more than 1 to 1-1/2 inches), can damage feeder roots. Organic mulches, such as bark, grass clippings, rotted manure, straw and shredded leaves, break down and improve the soil. Mulch 2 to 4 inches after planting, but don’t mound mulch around the base of the plants. In cold winter regions, wait until the soil warms before replacing it.

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events.

sports&recreation

8th

1-4 BEES VS ZEPHYRS slbees.com 3 MIDNIGHT MOON RUN 5K

This race in Sandy at Alta Canyon Park begins at midnight, keeping you cool during the summer heat.

sandy.utah.gov

BEES VS REDHAWKS

5-8

slbees.com

7 TOUR OF UTAH Known as America's toughest stage

race, Tour of Utah has brought some of the world's top cyclists. Includes great scenery, mountain, climbs, desert courses, and urban circuits.

tourofutah.com

For more EVENTS in your area, visit Healthy-Utah.com.

8 SUNDANCE HIKING RETREAT

Enjoy the best trails of Wasatch.

Includes comfortable mountain lodgings, a personal retreat chef, yoga master, a massage, foot zoning and daily guided hiking adventures.

801.663.6964

11

To have your event featured, send us an email - events@Healthy-

SHE RUNS (MIDWAY RACE) It's a tough course, but once you've conquered Memorial Hill you've proven that you Run Like A Girl!

sheruns.com

12

14th

GUIDED HISTORICAL HIKE

Enjoy the beauty of Deer Valley Resort

with a free guided hike of the area.

801.652.5578

18-21 REAL SL VS FC DALLAS

31 MAN VS MUD 5K

realsaltlake.com

Voted Utah's best mud run, this race includes over 30 obstaclesâ&#x20AC;&#x201D;and lots of mud.

18-21 BEES VS SKY SOX

DARK HOLLOW SUPER D

REAL SL VS TAURO realsaltlake.com

25 KISS ME DIRTY RACE Become an official "Dirty Girl" (men

included) with proceeds going to gynelogical cancer research.!

butchcassidydays.com

26 ROCKY MOUNTAIN GUN SHOW

southtowneexpo.com

27-30 BEES VS PADRES

slbees.com

29 ANTELOPE ISLAND STAMPEDE

58

31 BEES VS RIVER CATS

If there is an event to make certain you attend, this classic downhill bike race is it.

go-ride.com

21

manvsmud.com

slbees.com

19

18th

Hot air balloons, professional kite flyers, BMX and local bands performing.

antelopeislandstampede.com

HEALTHY MAGAZINE AUGUST 2012

slbees.com

31 OF LOVE TOURNAMENT

Utah's premier tennis exhibition and tournament play in support of the Juvenile Diabetes Research Foundation.

oflovetournament.com

6th

arts&entertainment 1 SHARK WEEK

The Living Planet Aquarium invites visitors to learn the real story behind common shark myths, hoursing 8 species of sharks for you to see.

thelivingplanet.com

2 KISS ME KATE

A bold, fun musical version of Shakespeare's The Taming of the Shrew.

ufoc.org

4 COOL AIR CONCERT SERIES

Enjoy free live music in spectacular Little Cottonwood Canyon. Cashed Out will be performing.

snowbird.com/events

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6 TRACY AVIARY BEAT THE HEAT Tracy Aviary will be open to the public

21st

until 8 p.m. Monday nights throughout the summer.

tracyaviary.org

10 SUMMERFEST INTERNATIONAL DANCE FESTIVAL Includes international performances and booths. Meet new friends from around the world and watch the street dance.

bdac.org/summerfest

in Spanish Fork and enjoy a day of llama

fun, Indian food, and an exciting cultural experience!

801.798.3559

15 9 TO 5

halecentertheater.org

17 IRISH MUSIC FESTIVAL

A day long celebration of Irish music, food and dance.

801.661.1888

18 ROCK 'N' RIBS Utah's greatest BBQ restaurants offer $3

sample plates while Arrow 103.5 plays music. Free admission!

801.535.6132

21 NORAH JONES

redbuttegarden.org/concerts

23 THE LION, WITCH, AND THE WARDROBE ziontheatrecompany.com

24 PRINCESS BRIDE

Enjoy a classic at Snowbird's free Friday night family flicks up Little Cottonwood Canyon.

snowbird.com/events.com

27 ARSENIC AND OLD LACE haletheater.org

ENTERTAINMENTREALM.COM

14 18TH ANNUAL LLAMA FEST Come to the Sri Sri Radha Krishna Temple

health&wellness 13 ALLERGY SAFETY PREP

Rocky Mountain Allergy, Asthma, and Immunology hosts a free back to school safety prep for children with food allergies and asthma at Davis County FairEnjoy free, fun workout sessions after work.

rockymountainallergy.com

16 WEEKDAY WORKOUTS

Enjoy free, fun workout sessions after work.

801.535.6110

16 FREE DENTAL SCREENING

Roseman University College of Dental Medicine will be screening patients for its upcoming low-cost Student Dental Clinic.

801.878.1212

30 HAIRSPRAY

The broadway hit comes to Tuacahn!

tuacahn.org

And coming in September:

15 SAVE YOUR SKIN 10K

Enjoy the 10K run or 2 mile walk in Bountiful to benefit the Skin Cancer Foundation.

4-27 saveyourskin10k.com UDOT SNAP "WALK MORE IN FOUR CHALLENGE"

Kids record their walking and biking safely to school at least three days each week in September, qualifying for great prizes.

udot.utah.gov/snap

16th Facebook.com/HealthyMag

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G IVE PA I N A R E P LAC E ME N T Ranked #1 in Utah for Overall Orthopedic Services, Six Years in a Row 5-Star Rated for Joint Replacement, Eight Years Running

Has joint pain robbed you of some of lifeâ&#x20AC;&#x2122;s simple pleasures?

Thereâ&#x20AC;&#x2122;s good news for you. Advances in medical technology and surgical techniques have made joint replacement surgery one of the most routine and successful procedures. That means getting back to an active lifestyle might be easier than you think.

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HealthGrades

HealthGrades

Call us toll-free at 855-796-0593 or learn more by visiting www.mountainstarhealth.com.

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