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HEALTHY Magazine MARCH 2013

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HEALTHY Magazine MARCH 2013

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stitches stitches allergies allergies sprains sprains skin skinrashes rashes flu flu fevers fevers nausea nausea

Home Sickness Sickness Home coughs coughs and andmore more

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HEALTHY Magazine MARCH 2013

MAGAZINE

03.13

Volume XIII, № 3

fitness WOMEN RUNNING WILD For the first time in history, women may be running more than men.

CROSSFIT CRAZY CrossFit calls out the people who walk away from a workout barely sweating. If fitness is a goal, it is going to take some serious effort.

SPRING INTO ACTION! Here are three ways to help you get back on track and burn a quick 500 calories.

MADAME BEAUTY BAFFLED? We've got 9 of your most embarrassing beauty questions — answered. DECADES OF WOMANHOOD With medicine and

29Madame

research now on our side, how we age is largely up to us.

FEMAILMENTS The unfortunate truth is that when it comes to certain illnesses, the scales are tipped against the gentler sex. Make sure you know the fem-ailments.

Mia lovE|Exclusive interview - mia love expounds on differences, discouragement and jogging

38 11 48

Wellness TRENDING IN NUTRITION There are fashion trends, hairstyle trends and yes, there are even food trends. So, what's hot and what's not in 2013?

human rating Some people equate their value with their work, with their bank account, or with their appearance, and this twisted measurement system is harming our health.

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HEALTHY Magazine MARCH 2013

FIRST WORD

SPRING FEVER.

Spring. Just say it, and you smile. The

simple thought of spring is energizing It’s the perfect time to begin change, the time to be active—spontaneously vigorous. I say that because I tend to struggle being unstructured. But I try, because spontaneity is liberating and pleasurable. In fact, I think the essence of pleasure is spontaneity—just doing the things you really want to do, but tend to push to the sidelines of your busy life. Don’t get me wrong, I embrace planning, organization, and working towards goals. My whole life swirls around a nucleus of deadlines and timelines, but that’s exactly what makes spontaneity so sweet. It’s the ability to jump up and do it—simply because you feel like it at the moment. It’s trusting your instincts, surprising yourself and jumping out of the confines of our well-organized routines to pursue a bit of unscheduled rejuvenation. Here’s where I’m coming from. Last week I was juggling a few projects under deadline. Things were progressing, but I was losing sharpness and creativity. A friend called and asked me to go snowmobiling. I had zero time for a it, but convinced myself that sharpening the saw mid-job might have beneficial results. It did. A couple of sweatinducing hours away from task not only felt refreshing, but ‘re-booted’ my brain.

MAGAZINE written by john a. anderson, editor-in-chief

It’s caused me to rethink how I spend my time, how I prioritize my ‘work’ and how I define work. I mean, really, what are we working at as the years peel by? Brings up a good question – If we’re involved in a project, how hard should we work at it—how much time should we spend? I believe in the philosophy that our attitude and activity towards work affects the quality of our lives. How we divide the ratio between work and play defines our work ethic, which determines how grand or meager our future fortune turns out to be. I believe the business gurus—enterprise is better than ease—which essentially says that each time we choose to do less than we could, we lose a bit of self-confidence, and that a daily habit of minor mediocrity accumulates into a lifetime of disappointment. If you’re going to do it, do it well, no matter what ‘it’ is. The same thing applies to the non-work aspects of our lives. We need to work harder at the non-work, non-career facet of our lives. We need to develop a new discipline of doing rather than neglecting, in terms of rejuvenating activities in our lives and especially in our relationships. Our ratio of work to play is skewed, and hence, stress levels are higher and obesity levels are abysmal. Any time we spontaneously choose action and activity over ease and rest we develop an increasing level of self-worth, self-respect, and selfconfidence. It’s empowering. And really, isn’t how we feel about ourselves the kernel of life that is it’s own greatest reward? A positive self-impression ripples across the entire ocean of our lives. We become better at our careers, better in our relationships, and overall, just plain better people.

Here's the point: Our lives are spent too much on what we get and what we must do. We schedule everything around it. Rather, we need to sprinkle a little more spontaneity of activity outside of what we must ‘do’ and develop a healthy focus on what we are becoming. Whatever we get in life doesn’t make us valuable—it’s what we become in the process of living that brings value to others and ourselves. If you are stuck in a mode of inactivity, be spontaneous–right now. Get up and move. Begin today. Spring is almost here. 8

HEALTHY Magazine MARCH 2013

MARCH 2013

Volume XIII, № 3 Editor-in-Chief John A. Anderson | john@healthy-mag.com Medical Directors Steven N. Gange, M.D. Lane C. Childs, M.D. Publisher Kenneth J. Shepherd | ken@healthy-mag.com Marketing Director Timothy Howden | timothy@healthy-mag.com AccountS Director Heather Hooke | heather@healthy-mag.com Design EditorS Phillip Chadwick | Kelsey Jones design@healthy-mag.com Managing EditorS Michael Richardson | Emma Penrod editor@healthy-mag.com Online editor Ashley Whiting | ashley@healthy-mag.com DIRECTOR OF OPERATIONS Sandy Wise | 866.884.3258 Circulation Manager Ron Fennell | distribution@healthy-mag.com Contributing writers Brooke Kittel, Darrin F. Hansen, David Joachim, Douglas H. Jones, Robert Jones, Aubrey Merrill, Lisa Mathews, Stuart B. Porter, Mark Saunders Circulation

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

Healthy 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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HEALTHY Magazine MARCH 2013

nutrition notes numbers, studies, and stats

hunger games

ways your body tells you you’re hungry… even when you’re not Edited by Michael Alexander

Breakfast Blunders

Instead of spooning refined carbs and milk, pack protein and fiber into your breakfast routine. Try an egg (fried or scrambled) accompanied by a cup of low-fat yogurt with one half cup of low-fat granola and chopped fruit. This high-mileage breakfast will energize your morning and take you all the way to lunch before you start feeling hungry.

Variety

If you suffer from the munchies or cravings for dessert on a full stomach, your diet may suffer from lack of variety. At each meal, our bodies

crave diverse flavors and textures. If these cravings go unsatiated, our bodies want to eat until they are

Time of day

satisfied. To solve a chronic sweet tooth, add a fruit accompaniment to a

We each have our own eating routine throughout the day. Whether you wake up and immediately eat a bowl of cereal or you wait to eat until after going to the gym, your body knows when to expect food. Hunger at certain times of the day becomes a conditioned response, not always out of hunger, but out of our body’s expectations.

managers and owners play on your

Sight food

As you get hungry, your metabolism

Seeing food you like, whether real, in pictures or in your mind, induces appetite and falsely triggers the body to anticipate eating. The false anticipation followed by salivating, the body’s natural preparation for incoming food, leads to actual eating.

3 Smell of food

Who can resist the smell of the corner bakery or a whiff of the mall’s Cinnabon? Smelling food triggers the insulin secretion that makes us feel hungry.

4 Refined carbs

Meals heavy with refined carbohydrates, such as sugars and white flour and pastas, launch blood sugar levels only to bring them crashing down just a few hours after eating. This blood-sugar crash mimics the feeling of fasting, provoking you to eat to recover.

HEALTHY Magazine MARCH 2013

savory dinner.

6 Temperature

Ever wonder why restaurants keep their temps so cool? Restaurant body’s hunger and satiety signals.

Snack Smarts

When you need a little something to tie you over, reach for a three-cup serving of low-fat popcorn. Salty or sweet, this crunchy comfort food is surprisingly high in protein and fiber – the dynamic duo when it comes to satiety. A 100-calorie bag serves up 4 grams of filling fiber and 3 grams of satiating protein. Plus, the awkward shape of the kernels fills a lot of stomach room, maximizing satiety.

slows and your core temperature drops, signaling a need for calories. As you eat and restore your metabolic rate, your body warms. Body heat is a signal for satiety. If you body cannot warm – say, in a cold restaurant – the heat satiety signal never registers and you

7 Alcohol overeat.

Drinking alcoholic beverages impairs judgment, which can easily lead to overeating, especially when drinking around food. However, alcohol itself does not stimulate appetite.

Sweet Satiation

To satisfy that sweet tooth after dinner, add a sweet and tangy accent to a savory meal. Remember, your body seeks variety in taste and texture at every meal. A “chronic” sweet tooth can be quieted by adding apples, berries or orange slices to a dinner salad or a pilaf dish. Or try a fruit salsa over pork or fish. These sweet – and healthy – accompaniments will help stave off dessert cravings. HEALTHY-Mag.com

What's TRENDING IN Nutrition .

>> Advisor NUTRITION

take on a gelatinous texture when placed in liquid (a secret of vegans). Chia seeds are loaded with omega-3 fats, fiber, calcium, phosphorous, magnesium, manganese, copper, iron, niacin and zinc.

5.) Tart Cherries Tart cherries have the highest antiinflammatory content of any food; therefore, many people with gout, arthritis and joint

There are fashion trends, hairstyle trends and yes, there are even food trends. It is not that the beneficial components of these foods haven’t been known before 2013. Rather, they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain “exotic” foods. So, what are the hot foods/ beverages in 2013?

pain report significant pain relief when

2.) Greek Yogurt

ingesting tart cherries. Additionally, studies

Both Greek and regular yogurt, in their plain,

have shown that tart cherries fight heart

non-fat or low-fat forms, are healthy dietary

disease and help with sleep since they

options. They're low in calories and packed

contain melatonin, the sleep hormone.

with calcium and live bacterial cultures

Since you would need to eat an entire bag

which promote a healthy digestive track.

of these cherries on a daily basis to reap the

The Greek version, however, has less sugar,

benefits, most people drink tart cherry juice

half the carbohydrates, half the sodium and

or take it in a pill form.

almost double the protein of regular yogurt.

3.) Quinoa

6.) Kale Kale is a leafy green that comes from the

If you are looking for a low carbohydrate

same cruciferous family as Brussels sprouts,

alternative to pasta or rice, quinoa might

cabbage and collard greens. Kale packs a

be the answer. Quinoa is a healthful grain-

punch when it comes to health benefits. It

like seed that is similar in appearance to

helps lower cholesterol, fight cancer and

couscous. It provides all nine essential amino

detox the liver. It is high in Vitamin A, C,

acids, making it a complete protein. It is rich

K, calcium, fiber, copper, potassium, iron,

This is perhaps the most praised compound

in B vitamins, fiber and magnesium and is

manganese, and phosphorus. Kale is also

on the list for good reason. Green tea contains

gluten-free.

rich in the eye-health promoting lutein and

1.) Green Tea powerful antioxidants that inhibit growth of

zeaxanthin compounds.

cancer cells. Research indicates that it also

4.) Chia Seeds

lowers blood pressure and cholesterol. If

Along with quinoa, chia seeds are one of the

you’re looking for an ally in your weight loss

highest plant-based sources of a complete

battle, green tea could be your new friend.

protein. These seeds, which resemble

Chemicals in green tea increase metabolism,

poppy seeds, can be purchased in seed or

reduce the amount of dietary fat the body

powder form and added to yogurt, oatmeal

absorbs, prevent fat cells from enlarging and

or smoothies. They can also be used as a

multiplying, and regulate blood sugar levels.

substitute for eggs in baked goods since they

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About the Author Brooke Kittel

Treehouse Athletic Club 801-553-0123 TacFitness.com HEALTHY Magazine MARCH 2013

Wild

Fast forward to 2011, when more women completed a road race than men, marking a significant milestone in the sport. But today, running is much more than a matter of competition for women, according to former collegiate track athlete and USA Track and Field Certified Coach Janae Richardson, who founded UtahRunning.com with her husband. “I think women are becoming more aware of the importance of health,” she says,

HEALTHY Magazine MARCH 2013

Running is convenient, requiring only a cute running outfit (Richardson says jokingly) and a pair of shoes. But there is a mental aspect too, she says. “It is a great mental break,” Richardson says, “and often a needed break, from the challenges of motherhood.”

the wake of their new habit. Running USA’s 2012 Women’s National Runner Survey found that 80 percent of female respondents spent more than $100 on running apparel in the last year. Considering the history of women’s running and the plethora of science-backed health benefits running offers, the modern female running trend is one to cheer for.

Those who’ve completed a road race know the camaraderie that quickly develops between people sharing the “pain, passion and finish line goal” she says.

7.7

2011

“It becomes your own ‘real’ social network, as an alternative to the virtual social media network we all divulge in,” Richardson says.

3.6 1.2

There are a thousand reasons to run, which might be why so many women are latching onto the sport; it “touches them on so many levels,” according to runningusa.org.

6.3 5 3.6

6 9 12 15 Millions - Source: Running USA

Almost 19 million women reported running or jogging at least six times per year in 2011, which is a 12.6 percent growth from 2010, according to the National Sporting Goods Association. The trend is growing among men at half that speed.

"When anyone tells me I can't do anything, I'm just not listening anymore."

And women are leaving a money trail in

-Florence Griffith-Joyner, a.k.a Flo-Jo, women’s World Record holder, 100 m and 200 m.

Women

Completed a Road Race

In addition, running provides an opportunity to connect with friends, neighbors and the community, she says.

Men

Rewind to 1928, when three women collapsed after running in the Olympic 800 meter race. As a result, officials banned any race for women longer than 200 meters until 1960. In the 80s, science confirmed the safety of distance running for females, and restrictions went away completely in 1984 when the women’s marathon and 3000 meter race were added to the Olympic Games.

“and realizing that running is an accessible avenue to get where they want to be.”

2000

For decades it was mistakenly thought that a woman’s body couldn’t handle the strain of distance running, but that idea would seem alien to the more than 7.5 million women who completed a road race in 2011.

1990

FITNESS

Women Running

For the first time, women might be running more than men

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HEALTHY Magazine MARCH 2013

FITNESS

CrossFit

Crazy

What Does Your Exercise Do For You? You can bench press 180 pounds, but you missed the bus because you can only run 200 yards before having to stop. Or maybe you can run five miles easily, but you lifted up a box and pulled a muscle. Is your exercise helping you?

One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda. Certainly we all have an inclination to take the easier road, to nudge ourselves rather than really push ourselves.

The Body Progressed

CrossFit calls out the people who walk away from a workout barely sweating. If fitness is a goal, it is going to take some serious effort.

Certainly, lifting weights and running both have their numerous benefits, but complete fitness is true liberation. That’s the idea behind CrossFit, the fitness regimen that mashes together weightlifting, sprinting and gymnastics to help improve the body at multiple levels. “Fitness is the ability to do real work,” their website declares. “After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance and advantage.”

and box jumps. Jump roping, rows, squats and a hundred other exercises are on your list of options. Go on Crossfit.com or search online for a workout that fits you. Remember that the idea is to not get settled into one type of exercise. “In sum, our specialty is not specializing,” the CrossFit website says.

There are two paths for people interested in trying CrossFit: working out on your own or at a CrossFit gym. But what is the workout? It is up to you and whomever you’re with. CrossFit is often done in groups, which provides a powerful peer boost. The workouts often involve interval training, meaning going all-out for a certain amount of time doing certain exercises. For example, one CrossFit workout involves a 15-minute circuit of push-ups, deadlifts

HEALTHY Magazine MARCH 2013

Who Should Do It? Early adopters of the program included firefighters, SWAT teams and special-ops personnel. The intensity of CrossFit makes it not right for everyone. “It must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world’s best athletes,” says the CrossFit website. “You would be well advised to take on the WOD (workout of the day) carefully, cautiously, and work first towards completing the workouts comfortably and consistently before 'throwing' yourself at them 100 percent.” A driven, ambitious person who is already physically capable is probably the best candidate for CrossFit. HEALTHY-Mag.com

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LASIK AND MORE

The future of vision correction surgery is here. Hoopes Vision is the first practice in the world to feature multiple custom laser cataract platforms providing a level of customization for your cataract surgery not available anywhere else.

Help us celebrate our new location! Come in for a tour of our new facility and receive a certificate for

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WELCOME TO THE NEW HOME OF HOOPES VISION: 11820 South State Street Draper, Utah 84020

Hoopes Vision has always been guided by one goal: to offer our patients the safest, most effective, cutting-edge vision correction procedures available, in a comfortable, welcoming environment. The latest and most exciting step towards this goal is the building of a vision correction facility like no other. The new home of Hoopes Vision promises to revolutionize the process of vision correction surgery as well as the patient care. This facility, designed from the ground up for ophthalmology, will be one of the best-equipped, most technologically advanced eye surgery centers in the United States. Our on-site ambulatory surgery center, where cataract, ICL, and cornea transplant surgeries are performed, will be the only surgery center in the world to feature two custom laser cataract systems. The laser suite, where LASIK and PRK procedures take place, will continue to offer more wavefront optimized, blade-free laser vision correction technology than any other facility in Utah. The clinic area of the new facility will improve patient flow, leading to shorter wait times and an even better patient experience. While some things have changed at Hoopes Vision, others have not – we still have a team of experienced and talented surgeons, including the most experienced LASIK surgeon in the state, the most experienced ICL implant surgeon in the US, and among the most experienced cataract surgeons in the country. We’ll still have the same friendly, caring staff, making each and every patient feel like a VIP…and of course, we’ll still be handing out fresh-baked cookies every day! Help us celebrate our new location! Come in for a brief tour of our new facility, and we will give you a certificate for $1000 off LASIK or ICL surgery ($500 off per eye). Military personnel, firefighters, police officers, teachers and their spouses receive an additional $100 off per eye (a total of $600 off per eye). This discount can be combined with our special financing options or your flex spending account to make vision correction even more affordable. Call us today and make a change for the better in 2013 with better vision!

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FOR A COMPLIMENTARY VISION CORRECTION EVALUATION CALL (801) 988-7273 *Call for details. Vision correction surgery is not for everyone. As with any surgery there is some risk. During your free evaluation, you will be told if you are a vision correction candidate and which procedure will be best, or if you are not a candidate for vision correction surgery. Free evaluation is to determine presence of cataract. If cataract is present, a full billable examination is required before surgery. Risks and benefits will be discussed in detail to allow you to HEALTHY Magazine MARCH 2013 Facebook.com/HealthyUTmake an educated decision. Some options including laser cataract surgery may not be available for all patients based on insurance and law.

FITNESS

SPRING INTO ACTION

We’ve got three different ways to help you burn 500 calories. That’s equal to two bags of M&Ms. Here’s how to melt the pounds away. Lots of people feel a real vigor and earnestness about losing weight and getting healthy around New Year’s. But, by the time spring has sprung, that New Year’s resolution has melted with the winter snows. Here are three ways to help you get back on track and burn a quick 500 calories.

Bike

stairclimber

Treadmill

Spin away calories with a stationary-bike workout that will help you see results.

If you consider yourself a stair-climbing machine, try this on for size. Not only will you burn calories, you’ll tone too. Be sure not to cheat. Stand upright with your abdominals firm and, if you can help it, avoid using the rails for support when you get tired. To pump up your workout, go hands-free and move your arms in motion as if you were running.

The trick with this routine is to keep the incline of your treadmill at 1 percent the entire time. This can be modified to suit your fitness level.

Minutes

rpm

0:00 - 5:00 5:00 - 10:00 10:00 - 12:00 12:00 - 13:00 13:00 - 15:00 15:00 - 16:00 16:00 - 18:00 18:00 - 19:00 19:00 - 21:00 21:00 - 25:00 25:00 - 26:00 26:00 - 27:00 27:00 -28:00 28:00 - 29:00 29:00 - 30:00 30:00 - 33:00 33:00 - 35:00 35:00 - 40:00

80 80 80 85 90 85 95 85 95 90 100 90 100 90 100 90 95 80

level

HEALTHY Magazine MARCH 2013

5 7 8 6 8 6 8 6 8 6 8 6 8 6 8 6 8 4

Minutes

pace

0:00 - 10:00 10:00 - 10:20 10:20 - 11:20 11:20 - 14:00

5.0 mph 7.5 mph 5.0 mph Repeat minutes 10:00-11:20 twice 5.0 mph 6.5 mph 5.0 mph 6.5 mph 5.0 mph Repeat minutes 31:00 -39:00 twice Gradually slow pace to cool down

Minutes

rpe

0:00 - 5:00

4-5 - Warm up

5:00 - 10:00

5-6 - Pick up the pace

10:00 - 15:00

6-7 - Getting warmer

15:00 - 18:00

8-9 - Go all out

18:00 - 21:00

5-6 - Recover

14:00 - 17:00 17:00 - 27:00 27:00 - 31:00 31:00 - 35:00 35:00 - 39:00 39:00 - 55:00

21:00 - 51:00

Repeat minutes 15- 21 five times

55:00 - 60:00

51:00 - 61:00

3- Cool down

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20% OFF Any Service EXPIRES 4/30/13

CMY

Get & Stay Well >> Advisor Wellness

Taking medication to cover up symptoms can be similar to filling a pothole. It’s only a matter of time before it becomes a problem again, and it can get bigger. Wouldn’t it be better to get to the cause of the problem? That is what chiropractic does.

Chiropractors are often labeled back pain doctors, which has little to do with the principles of our profession. Aches and pains are warnings that something in your body is NOT working correctly. Your brain communicates through the nervous system and regulates every function in your entire body including: circulation, respiration, digestion, reproduction, etc. Even if you are pain free, it does not mean your nervous system is functioning at its best. A vast majority of your nerves are controlling all the bodily functions you rarely think about.

Suzanne Cronin, DC

Originally from New York, I went to Georgia to attend Life University to become a Chiropractor, which is my passion. I am currently completing my Diplomate in Addictionology, which is the study of addiction and chiropractic's significant role in the recovery process.

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*SIDE EFFECTS MAY INCLUDE: Increased feelings of well-being, reduced risk of injury, improved digestion, increased circulation and flexibility, better posture, decrease in headaches, and better overall health.

The sole job of a chiropractor is to detect and correct any areas in the spine where that vital connection between brain and body is being compromised. When your body is free to function correctly, pain and symptoms tend to go away. That is why so many people get and stay well under chiropractic care.

Bottom line: Your body’s communication through your nervous system is ESSENTIAL to your health.

$49 New Patient Special ($90 value) Includes consultation, exam, and adjustment.

Call us today! 801-907-1894 Most insurance is accepted and will be subject to individual benefits.

Shannon Parisi, DC

I am passionate about giving families access to affordable preventative care. Being proactive about wellness is the health care reform this country needs. I transferred from West Virginia University to Life University in Marietta, GA to complete my Bachelor's degree in Biology and obtain my Doctorate of Chiropractic.

801.907.1894

www.chirosaltlake.com HEALTHY Magazine MARCH 2013

Some patients get

CARE

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If Hashimoto's Low Thyroid is part of your life, put your trust in one of the regions most knowledgeable Doctors who specializes in managing Hashimoto's, auto immune, and low thyroid conditions.

Unresolved Symptoms? • Fatigue • Low Energy • Weight Gain • Difficulty Losing Weight • Morning Headaches • Depression

• Thinning or Brittle Hair • Always Feeling Cold • Poor Circulation in Hands • Anxiety • Night Sweats • Insomnia

At RedRiver Health and Wellness Center, we strive to improve your health, well-being and quality of life. We do detailed, cutting-edge medical testing and analysis to identify the endocrine imbalances associated with your condition and then work to restore them. Our patients significantly increase their energy, often lose weight, and can regain the quality of life they had before experiencing thyroid problems.

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Certified in Functional Medicine Specializing in Endocrine Disorders and Blood Chemistry.

South Jordan Health and Wellness Center 801.446.2822 Health and Wellness Center

435-767-9355

St. George

10965 S. River Front Parkway :: South Jordan, UT :: 84095 2297 Santa Clara Drive, Suite B :: Santa Clara, UT :: 84765 20

HEALTHY Magazine MARCH 2013

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A Perfect Smile For A Healthy Lifestyle Call today for your free consultation and a free x-ray with Utah Valley’s favorite orthodontist!

801-766-4660

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3300 North Running Creek Way, Bldg. F #102 (Across from Micron / IM Flash in Highland ) HEALTHY Magazine MARCH 2013

FITNESS

\ \ Fitness 101 health / /club Find the Perfect Gym

Joining a

Joining a health club is a great way to jumpstart your fitness. But how do you choose the right one? The experts at the American Council on Exercise (ACE) advise customers to consider these factors:

Staff: Personal train-

ers and group class leaders should be certified through a recognized certification organization such as ACE.

Class schedules:

Hours: Make sure the

If you want to join group classes, make sure the club has a variety of them scheduled at times that work for you.

club is open at times you’ll want to use it. Visit to see how crowded the classes are and how long the lines for exercise machines are during those times.

Test drive: Try the club out before you commit to an extended club membership. Ask for a free trial! Payments: Get all

the details about club fees. Is there a membership fee in addition to monthly fees? Are some services extra — for example, towels and child care? Are there any specials?

Location: Choose

Reputation: Ask around to find out how others feel about the club. Check with the Better Business Bureau to make sure there aren’t any complaints on file. Little details: As you tour the club, take note of how clean it is, how loud the music is, and whether the machines are maintained. Is the atmosphere a good fit for you? Choosing the right gym is key to sticking to your fitness program. Find one that suits your style and personality, and you’ll be on track for a fitter, healthier you.

a location that’s close to either your home or work, along your regular beaten path. If it’s not conveniently located, it’s too easy to skip.

15-Minute Fitness: Oriental Origins Revitalize your routine with these Far East training secrets This Oriental conditioning technique provides one of the best total-body workouts available. Perform the first exercise below for 20 seconds, rest for 10 seconds, and then repeat, continuing this back-and-forth sequence for four minutes. Follow the same procedure with the other two exercises, resting 60 to 90 seconds between them. Time to completion: 15 minutes. Do this workout three days a week, resting one day between sessions.

HEALTHY Magazine MARCH 2013

Chin-ups Hang from a chin-up bar with an underhand grip (palms facing you) and your elbows slightly bent. Pull yourself up until your collarbone almost touches the bar, pause, then lower yourself to the starting position. If chin-ups are too difficult, use an underhand grip on a lat pulldown machine. Prisoner Squats

Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head. Keeping your elbows back, bend at the hips and knees to lower your body until your thighs are parallel to

the floor. Press back up to the starting position and repeat. If the basic prisoner squat is too easy, try this: At the bottom of the move, explode upward so that your feet come off the floor a few inches. Land softly and sink into your next repetition.

Push-ups Assume the classic push-up position, with your weight on your hands and the balls of your feet. Space your hands just wider than shoulder-width apart. Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

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weight loss On the other hand, we’re all familiar with the dietary side of the equation. Everybody eats. And mentally, it’s less of a challenge to contemplate changing what you’re already doing than it is to imagine starting something that’s not already part of your life, like working out. So of the diet/exercise duo, the dietary changes usually seem less threatening to people. And the good news is that the way to start losing weight just happens to be in the diet, not in the daunting exercise component.

Find a balance.

diet to get it off,

exercise to keep it off Most people understand that in order to lose weight, you have to use more calories than you’re taking in. It’s the principle of energy balance: if you consume more than you burn, you’ll gain weight; if you burn more than you consume, you’ll lose weight.

written By Caroline J. Cederquist or many people, it could actually be much easier than the awful challenge they’ve anticipated, but it would help to understand the two parts of the weight-loss prescription and the roles they play. Research shows that for most overweight people, the prospect of exercising is the most daunting obstacle in any weight-loss attempt. That’s not surprising. Starting a workout regimen can make a person feel quite vulnerable. Most of us feel a little uneasy starting something new, even when it doesn’t involve something as personal as our body image. And for most overweight people, physical activity is a pretty unfamiliar experience, or at least a long-lost one. Facebook.com/HealthyUT

Here’s why: Most people understand the energy balance principle in theory, but they don’t understand how much activity it actually takes to burn off say, a hamburger and fries. And they don’t realize that the main purpose of exercise in a weight management program is not really to burn off the lunch you’re eating today, but to retool and train your body’s systems so that they’re better at burning up the lunches you’ll be eating a month, a year, or two years from now.

Consider:

Exercise alone won’t take off 50 pounds of excess weight. That would demand a phenomenal caloric output, one that would literally be impossible for most of us. That’s because the majority of the energy we burn is used up not in our physical movement and activities, but in simply metabolizing our fuel and supporting essential systems. For instance, you’ll burn about 100 calories in an hour of good walking. But you’ll burn about 60 calories in an hour of good sitting around!

If you’re trying to take weight off, you’ve got to adjust the diet, and as we’ve noted, most people really find that an easier place to start. I often have patients start with a dietary approach alone. Once their dietary changes have easily taken off a few pounds, without exercise, increasing their activity level doesn’t seem so intimidating. In fact, most people are raring to go, excited to see what a difference it will make to increase their energy expenditure. And what researchers have found is that when people add 30 minutes of moderate intensity activity each day, taking three 10-minute walks, for instance, the biggest difference shows up for people who had been unfit and sedentary. Their cardiovascular fitness levels were twice as good as folks who did not undertake the 30 minutes of activity, and their death rates were half those of their inactive counterparts. HEALTHY Magazine MARCH 2013

HEALTHY Magazine MARCH 2013

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“This time is different, this time is VIVE” Medical Weight Loss brought to you by Elase Are you dying to wear that new swimsuit without the cover up? Do you want to improve your health? Or have more confidence? No matter how bad you want to fit into those skinny jeans, finding a diet that works with your lifestyle can be tough. That’s why Elase Medical Spa is proud to introduce VIVE, a medical weight loss program different from what you tried with your New Year's resolution this year—and probably the year before, AND for your last cruise, AND when you realized your health has not been a priority, body shapers are your favorite accessory and all of your clothes must have “shrunk in the wash.” We’ve all been there—aspiring to become our best self, but somehow unable to

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>> Advisor WEIGHT LOSS

continue down the road to success. At Elase, we hear you, and want you to know that we have the solution. We believe that in order for an individual to stick with any diet or exercise regimen—they need accurate information in the beginning, guidance on the right direction for their specific needs, healthy and delicious food that you want to eat, and medical support when needed. Knowledge is not only power, it is essential to knowing the specific diet and exercise necessary for your body to lose weight. As a VIVE client, you will start the program with a complete body composition analysis. These comprehensive results include both LDL and HDL levels, body fat percentage, bone density, muscle mass and water weight. This valuable information will not only determine the current state of your health, it is vital in determining the most effective and healthy way for your body to lose the weight and keep it off. With the VIVE program comes the weekly support and guidance of a health coach, dedicated to finding a weight loss plan that is created just for you and your lifestyle, but more importantly, dedicated to seeing you accomplish your goals. Let’s face it- an empty stomach or unsatisfied appetite is a sure way to diet catastrophe. Not only are the food options from VIVE, of the most pure, organic and healthy derivatives—they are delicious. Being skinny never tasted so good or felt this great! Be assured that menu selections from VIVE will leave you feeling healthy AND full—a sure combination for success. And with VIVE Medical Weight Loss, you will have the support and supervision of a medical professional when necessary. From starting weight to goal weight, VIVE Medical Weight Loss is tailored to fit YOUR needs and YOUR life—you will succeed this time with a weight loss plan as unique as you are, a weight loss plan called VIVE. Call 49.LASER or visit viveweightloss.com for more info.

HEALTHY Magazine MARCH 2013

beatuy tips

True C ©Crolique, Kuleczka | Dreamstime.com

Dr. Moscot’s Tips For Safely Using Eye Makeup

HEALTHY Magazine MARCH 2013

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did you know? Cosmetics such as mascara, eyeliner, and concealer are among the leading foreign objects to enter both girls’ and women’s eyes.

Dr. Moscot to help prevent any potential injuries, infections, or allergic reactions to make up applied around your eyes:

Careful, Careful, Careful Eye makeup removers are designed to be used near and around the eye. Makeup removers can cause dryness, itching, and swelling if they get into your eyes so apply with ease and slowly to avoid any from entering the eye.

Keep your eyeliner pencils sharpened and on point This prevents the wood casing from scratching the eye. An old pencil tends to get stiff requiring more pressure. If this happens, replace the pencil with a new one.

According to Dr. Harvey Moscot of Moscot Eyewear and Eyecare > > > Since 1915, the most serious problem related to the application of eye makeup is injury to the cornea (the clear surface in the front of the eye) from either scratching the eye with a fingernail or eyeliner device. Additionally, allergic reactions from preservatives that stop bacterial growth on makeup can also cause tearing, itching, swelling, and redness to the eyes— more commonly then you’d imagine. So whether it’s your first time applying makeup or you’re a seasoned veteran, below are some helpful tips from

needs a little spiffing up, do not use your saliva to do so! Make sure to clean your make up with water or makeup remover only since saliva contains bacteria and might cause infection.

Give your makeup a break If you have an eye infection such as pink eye or conjunctivitis, avoid wearing makeup until the condition abates. And importantly, make sure to throw away existing makeup and start anew since older products may still contain bacteria.

Out with old, in with the new It is important to replace old cosmetics every six months to avoid excess contamination and bacteria growth. Old cosmetics are a major cause of eye infections.

Never share eye makeup Because everyone’s skin bacteria is different, sharing cosmetics is a sure fire way to cause cross contamination which leads to eye infections.

Never mix old with new Old applicators cannot be used with new cosmetics. You run the risk of transferring bacteria into the newly bought product by using older applicators.

Makeup counter no no Never use sample products at cosmetic counters without making sure they are using a fresh sample on you.

Don’t makeup and drive Never under any circumstance should you ever apply makeup in a moving vehicle. Any quick maneuver, stop, or sudden bump could mean an accidental poke. If you think you have an infection, speak with your eye doctor for diagnosis and treatment.

For more make up application tips visit Healthy-Utah.com.

Saliva does not make for cleaner make up If your makeup

Colors Facebook.com/HealthyUT

HEALTHY Magazine MARCH 2013

beatuy tips

Your 9 most

Embarrassing beauty questions — answered

HEALTHY Magazine MARCH 2013

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©Sandor Kacso, Vling | Dreamstime.com

By Amy M. Keller

Why does my breath smell despite constant brushing? Although brushing will

help prevent cavities (so don't stop scrubbing), it can only mask bad breath, since the problem really lies within your throat and tongue, not your teeth. When the bacteria in your mouth lose access to oxygen (which can happen when you use alcohol-based mouthwashes, take certain prescription medications for depression or high blood pressure or simply sit with your mouth shut for a long time), they emit smelly sulfur com-

pounds, says Harold Katz, DDS, founder of The California Breath Clinic in Los Angeles; this is the same principle at work with foot odor. Eating garlic and onion also makes your breath stink because they contain— surprise—those same sulfur compounds.

What causes foot odor? When the normal bacteria on your feet inter-

The fix: Contrary to popular belief, a

act with moisture trapped in your socks and

tongue scraper won't banish bad breath—

shoes, they emit stinky sulfurous byproducts,

sulfur compounds cannot be removed

says Doris J. Day, MD, an assistant professor

manually. Instead, keep your mouth oxygen-

of dermatology at New York University.

ated by drinking water throughout the day and using an over-the-counter oral rinse

The fix: Since dry feet equal odor-free feet,

with chlorine dioxide in both the A.M. and

wear absorbent cotton socks with shoes

the P.M. to neutralize sulfur compounds (try

made from breathable materials, like canvas

TheraBreath Oral Rinse). Chewing on oxy-

and leather, and sprinkle Zeasorb—an over-

gen-rich vegetables, like parsley and celery,

the-counter drying powder—into your shoes

can also diminish odors. If these tricks don't

every morning. Three nights a week, pour a pot of tea made with several regular (not herbal) tea bags into a basin, then soak your feet for five to ten minutes. The tannic acid in tea temporarily inhibits sweat production. See your doctor if your feet are also red, swollen

I sweat through my blouses. Should I be worried?Most likely there's noth-

Every time I shave, I get a bumpy rash along my bikini line — what’s causing it? A too-close shave or waxing can make hairs split and loop around just under the surface of the skin. As these off-kilter hairs grow, they push up against your skin, causing inflammation and redness, says Lawrence Moy, MD, chief of dermatology at Harbor-UCLA Medical Center.

The fix: Put down your loofah; dermatologists now agree that rubbing the bumps to free trapped hairs will only make the problem worse. Instead, apply an OTC acetyl-

ing to fear, says Joseph L. Jorizzo, MD,

salicylic acid (a.k.a. aspirin)

chairperson of dermatology at Wake Forest

solution twice a day for two to

University School of Medicine in Winston-

seven days to gently exfoliate

Are the bumps on my butt and on the backs of my arms pimples? No. They’re actually

Salem, NC. You probably just have a benign,

the top layer of your skin (try

hereditary tendency toward excessive

Soft Cell). Once you shed this

sweating that can crop up at any age. But

layer, the looped hairs will

see your doctor to rule out an overac-

be able to poke through. A

called keratosis pilaris—the cause is unknown,

tive thyroid, a low blood-sugar level and a

cortisone injection, adminis-

but some claim that it’s a hereditary condition.

number of other problems that can cause

tered by your dermatologist,

continual heavy sweating.

will decrease inflammation

or scaly to make sure a bacterial or fungal

work, see your dentist.

infection isn’t causing the smell.

The fix: You can soften and help slough off

in bigger bumps. If ingrown

bumps by rubbing them with a mixture of

The fix: Before bed, towel-dry your armpits

hairs are a persistent prob-

equal parts petroleum jelly and either water

and apply the prescription antiperspirant

lem, you may want to consider

or cold cream. If that doesn’t work, prescrip-

solution Drysol (it contains a higher percent-

laser treatment, which dam-

tion Retin-A probably will, but it can irritate

age of aluminum chloride, a drying agent,

ages the hair follicles and pre-

the surrounding skin. A better alternative:

than regular deodorants do). Wash the

vents hair growth. You’ll need

prescription LactiCare-HC Lotion 2 1/2%,

solution off in the A.M. and don't reapply

about three treatments (each

which contains lactic acid to dissolve dead

any deodorant. Repeat nightly. Still not satis-

around $350) followed by a

skin cells and hydrocortisone to soothe any

fied? Ask your doctor about Botox injections

touch-up every six months to

acid-induced irritation. Rub lotion onto bumps

—one treatment ($800 to $1,500) can para-

a year.

twice a day until they clear up.

lyze sweat glands for six months to a year.

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HEALTHY Magazine MARCH 2013

beatuy tips

Why do I have stretch marks? You may suspect that the marks on your tummy, thighs or hips were caused by pregnancy or significant weight fluctuations. What you may not know, though, is that hormonal changes that occur during normal growth spurts can also cause your skin to stretch and scar, says Lawrence Moy, MD. Red marks appear when your skin stretches and thins so much that you can see your blood flowing through the skin's thinned outer layers, says Joseph L. Jorizzo, MD, When your skin stretches minimally or the stretched skin is thick, white marks result.

The fix: No treatment is guaranteed to remove stretch marks, but you can make them less noticeable. Try twice-daily applications of OTC Striae Stretch Mark

Creme—several studies have confirmed that it can reduce red or white marks in about four weeks. Or ask your doctor about laser therapy ($450 to $700 per treatment), which

Why do my teeth look so dingy? Smoking and excessive consumption of dark beverages (like coffee, tea, soda and red wine) are the main causes of stained teeth, says Lana Rozenberg, DDS, founder of the Rozenberg Dental Day Spa in New York City.

The fix: As with clothing stains, the longer

can tone down the brightness of recently acquired red marks, or microdermabrasion

($50 to $150 per session), which can diminish the appearance of white marks.

IS there a serious underlying cause for excess facial hair? If you fight your follicles on a daily basis or sprout lots of hairs on your chin, see your doctor. Polycystic

discolorations remain on your teeth, the

ovarian syndrome (a disorder characterized

harder they are to remove—so keep up

by high levels of male hormones) or an adre-

those twice-a-year dental visits. You can

nal gland problem could be to blame. If you're

lighten your teeth several shades with

moderately hairy (you tidy up your brows or

a whitening toothpaste that contains

upper-lip area once a month), you've probably

carbamide peroxide, but use it only once

just got your genes to thank.

a day to avoid drying out gum tissue (try Rembrandt Plus with Peroxide toothpaste).

The fix: Vaniqa, a new, odorless prescription

Floss treated with the whitening agent

cream, has recently been approved by the

silica has also been proven to polish away

FDA to decrease light to heavy hair growth

stains, which often form between teeth

anywhere on the face ($50 for a two-month

(try Johnson & Johnson Reach Whitening

supply). Though it doesn't yield immediate

Floss). For more dramatic results, your

results (you'll need to keep using your regular

dentist can bleach your teeth up to eight

hair-removal methods at first), the cream

shades brighter with a highly concentrated

blocks one of the enzymes responsible for

peroxide gel administered via laser ($800

hair growth, gradually slowing it down as long

to $1,500) or in a custom-fitted mouthpiece

as you continue to use it, says Ken Washenik,

($600 to $1,000) that you wear an hour a

MD, director of dermatopharmacology at

day for about 10 days, says Rozenberg.

New York University School of Medicine. For

Though drugstore bleaching kits are much

those who don't respond to Vaniqa, six laser

less expensive, they aren't quite as effec-

hair treatments ($150 each) can significantly

tive—the gel isn't as strong, and since the

decrease hair growth for months. A monthly

mouthpieces aren't created specifically

electrolysis session for up to a year ($60 to

for you, the gel can drip out of them and

$100 each) can remove hair permanently.

Why is my face so shiny? If you are also losing hair and have stopped getting your period, a hormonal imbalance could be the culprit, and you should see your doctor. If not, your skin is just oversensitive to your male hormones (we all have them)—and this is triggering the production of excess oil. Another possibility: a too-harsh cleansing routine (some of you have written to us saying you use rubbing alcohol to nix shine!). Many derms believe that alcohol-based toners and gritty scrubs can overdry and irritate your skin and make it produce extra oil to compensate, says Doris J. Day, MD.

The fix: Your best bet is to regulate oil without overdrying your skin. So in the morning, wash your face with an oil-free lotion cleanser, then rub on an alcohol-free toner. Try Cetaphil Daily Facial Cleanser for Normal to Oily Skin and Bath & Body Works Bio Face Oil-Control Facial Toner. Top with the OTC oil-absorbing gel Clinac OC. Sop up shiny spots throughout the day with blotting papers (try Hard Candy Shiny Sheets). Repeat your A.M. routine—minus the gel— before bed. If you continue to shine, ask your dermatologist about Retin-A Micro. Less irritating than regular Retin-A, this prescription cream was created to treat acne but has also been proven effective against oiliness.

inflame your gums.

HEALTHY Magazine MARCH 2013

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beatuy tips WRITTEN BY Douglass Forsha, M.D.

Eczema For eczema, there are relatively new cortisone- and noncortisone-containing treatments that offer relief to both children and adults. Patients may choose from ointment, cream, lotion, solution, gel and spray forms of medication. Soap-free cleansers such as Cetaphil® and CeraVe® remain the best option for those with sensitive or dry skin. Although eczema is not curable, it is much more manageable than ever before.

Psoriasis Psoriasis patients now have an entirely new menu of options for treatment including oral medication, topical treatments and the injectible biologic agents including Amevive®, Enbrel®, Humira® and Remicade®. Anyone with psoriasis who hasn’t seen a dermatologist for several years should book an appointment today.

Skin cancers, including melanoma There have been many developments in skin cancer diagnosis and treatment. Melanoma remains the greatest threat to life and health. The key to managing melanoma is early detection. People should have a professional skin exam yearly to make sure that no lesions appear suspicious. The larger a skin cancer becomes, the more involved the removal or management of the lesion. A cream called Aldaraâ can be used to treat many skin cancers.

Warts Warts continue to afflict people. There are many treatments available including destructive treatments like freezing or blistering, immunologic treatments and even locally injected chemotherapy. Persistence pays off, as patients tend to get the best results when seen every two weeks until the warts are completely gone.

skin

Topical antibiotics/wound healing A topical antibacterial ointment, Altabax®, appears to be very

effective against skin infections. Biafine®, a prescription topical emulsion, helps with wound healing and is very effective for

Happy

Your spring skin care update

thermal burns of the skin.

Anti-aging/skin rejuvenation

In the area of anti-aging treatments, nightly application of Retin-A® cream or related products forms the foundation. Some dermatologists believe that patients should use Retin-A® from

2013

Here is some of the latest and greatest news from the Annual Meeting of the American Academy of Dermatology held this spring.

childhood through to old age. The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors. Botox Cosmetic® smoothes wrinkles, especially in the upper third of the face. Fillers like collagen, Restylane® and Juvéderm® can restore volume to the skin. For patients who want to be more aggressive in managing lax skin, brown spots and redness, laser treatments are available and offer dramatic results. It is possible to achieve a very natural look with

Sun protection

products and services available through dermatologists today. The

Sunscreens continue to improve with higher SPF values. Ingredients previously

the 1980s and 1990s is no longer considered fashionable. People

only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays. There are new options available for both daily wear and waterproof beach or pool wear. If dermatologists had their way, everyone would live in caves and never again see the light of day. We do realize, however, that people must live their lives, so we always recommend sun block, broad-brimmed hats, long sleeves, and gloves, etc. We also ask that people especially avoid mid-day sun.

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overly tight look of faces popular among aging wealthy celebrities in want to look good, relatively age appropriate and natural. Patients don’t need to always resort to the desperation of plastic surgery. Other less drastic options are available. When people ask, “What is the one thing I can do to keep my skin looking as young as possible for as long as possible?” the answer is to protect the skin from ultraviolet light.

HEALTHY Magazine MARCH 2013

W r i t t e n by AU B REY TAYLOR

D e c ad e s o f W o ma n h o o d

Madame

Aging. It’s inevitable and involuntary… and on the minds of every woman over age 20. But with medicine and scientific research now on our side, how we age is largely up to us.

HEALTHY Magazine MARCH 2013

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ome people age gracefully, some do not. What gives? Contrary to popular belief, aging well is not fully up to the genetic lottery – it’s largely about outsmarting wily ole Mother Nature with age-specific preventive health. For women, this means taking every measure, as early as we can, to defend against our top five health concerns: heart disease, breast cancer, osteoporosis, depression, and autoimmune disease. Here’s a decade-by-decade guide to a woman’s changing body so that you know what to expect, how to protect your health, and how to age with grace so that you never feel too far “past your prime.”

20s

You’re in the I’m-so-glad-Idon’t-look/feel-old phase, and with the right lifestyle, you won’t ever have to.

Prevention – Your 20s are all about prevention and establishing lifestyle habits. To start, study your parents and grandparents. Take a good look at the way they age, because before you know it that could be you, same story, second (or third) verse. Fortunately, if you act now, you can largely outsmart the genetic lottery.

A personal example – For years I have watched my dad struggle with debilitating knee problems from a ghastly ankle pronation. He’s scheduled for a double knee replacement next month. Unfortunately, I have the same strut – and the same knee pain. As a twenty-something, I’m taking every precaution – physical therapy, joint supplements, joint alignment, custom orthotics – to stay titanium free. If any chronic disease or condition runs in your family, taking specific action now can protect your future. Word to the wise, this preventive action should include a clinical breast exam every three years until you hit 30. To chart your family medical history, visit familyhistory.hhs.gov.

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Fitness – According to Jillian Michaels, 32, who was a trainer on the first three seasons of NBC’s The Biggest Loser and author of Winning by Losing: Drop the Weight, Change Your Life, exercise is queen of preventive medicine. If you find your fitness groove now, studies show that a woman can cut her risk of breast cancer by 47 percent, osteoporosis by 45 percent, and heart disease by 17 percent. Rx – Cardio + weights. Aim for 60 minutes of equally mixed cardio and challenging weight training three times a week, alternating with 45-60 minutes of straight cardio three days a week. Rest one day. Weights and weight-bearing impact activities (like running, lifting and plyometrics) are crucial in every decade, but especially in your boneforming 20s. Studies show that these activities keep age-related bone loss to a minimum, especially in your hips.

Take the Pill – Birth control helps prevent fertility-damaging conditions like pelvic inflammatory disease, endometriosis, endometrial cancer, ovarian cysts and ovarian cancer. Stay healthy. Undiagnosed or untreated medical conditions thwart fertility.

Choose Your Doctor – In this, the era of independence, find your own primary health care professional and gynecologist who you trust and feel completely comfortable and open with. Build a solid relationship with your professional allies in good health for the reproductive years and beyond.

30s

Bones

– Osteoporosis is the #3 health

concern for women, and the prime time for prevention is the 20s. Bone mass in your hips and spine peaks in your mid to late 20s. After age 30 new bone formation stops. So bolster them bones now. “The behaviors that women develop in their childhood, in their adolescence, and in their early adult years really play a significant role in the development of [osteoporosis],” says Saralyn Mark, MD and senior medical adviser of the Office on Women’s Health at the US Department of Health and Human Services. Again, weight-bearing impact exercise is key, and it may strengthen bones more than calcium. Still, aim for at least 1,000 mg of calcium and 400-800 I.U. of vitamin D daily.

– Even if you aren’t ready for kids just yet, your body is. Keep your body in its baby-making prime with these tips:

Pregnancy Prep

Healthy fats. Strangely, a diet high in saturated fats helps promote fertility, according to Harvard research. Yes, you read that right. Stay happy. Stress puts the kibosh on egg production. Stay clean. STDs can cause scarring that blocks your fallopian tubes. Do not smoke. In addition to a myriad of health maladies, smoking accelerates egg loss, reducing fertility.

You know you’re 30-something when…everything you did in your 20s starts to catch up with you, in the form of aches, pains, and (eek!) wrinkles and gray hairs.

Fitness – After age 20, your basal metabolism drops by one to two percent every decade, so fitness in your 30s is a must. “Exercise is the number one form of preventive medicine,” says Jillian Michaels. “You won’t see that big a difference between 31 and 39 if you’ve been living a healthy lifestyle, but if not, you’ll see a huge difference in muscle tone, weight, and shape.” To uphold your metabolism – and your figure – focus on cardio, muscle tone, and building a strong core.

Rx – One hour of circuit training four times a week, plus at least one day of high-intensity cardio for an hour. For cardio, try intervals. Walk, jog, run, sprint, run, jog, repeat – 90 seconds each. For your core, plug into Pilates. A healthy dose of strenuous exercise also packs a bone protecting anti-cancer punch (keep reading). Heart – Heart disease is the #1 health concern for women, but we have one life-saving advantage: our hearts respond better than men’s to prevention and healthy lifestyle changes. Protect your pump with these healthy, lifelong habits: HEALTHY Magazine MARCH 2013

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Eat 7-12 daily servings of fruits and veggies (choose deep gem tones).

40s

Eat fish. Its omega-3 fatty acids help prevent and treat heart disease. Exercise at least 30 minutes a day. Don’t smoke. Aside from obvious health benefits, it will take years off of your look.

Breasts – Although few cases of breast cancer occur before menopause, start annual clinical breast exams at age 30. And to keep your ladies safe and sound…exercise! A University of Southern California study of 110,599 California women concluded that women exercising vigorously five hours per week had a 20 percent lower risk of invasive breast cancer and a 31 percent lower risk for in-situ breast cancer, compared to women exercising less than 30 minutes per week. An hour a day keeps cancer away.

Bones – Your body starts to slough calcium at 40, so the more bone building you do now, the better. Follow these tips to protect your frame: Weight-bearing impact exercises (like jogging, lifting and plyometrics) rule at bone preservation. Watch the salt. High-sodium diets (over 2,400 mg/day) contribute to excess calcium loss. Protect your framework during pregnancy by getting the recommended 1,000 mg/day of calcium. Minimize stress.

Pregnancy – Many women today wait until well into their 30s to have children. Unfortunately, fertility decreases and the chance of miscarriage, pregnancy complications and birth defects increase in your 30s, especially after age 35. If you are under 35 and don’t conceive after one year of trying, seek professional help. Same goes if you are 35 or older and don’t conceive after six months.

go to Healthy-Utah.com For more information

HEALTHY Magazine MARCH 2013

This is the decade of the triple whammy: gravity, hormones, and the slowing of your metabolism.

Fitness – In this decade of potential muscle loss, bone loss, and hot flashes, fitness is your all-time greatest anti-aging ally. In your 40s, fat starts to replace muscle (compliments of menopause), contributing to an ever-slowing metabolism. Fast-twitch muscle fibers are first to go. Outsmart Mother Nature with explosive weight-bearing activity.

Rx – One hour of resistance training three days a week, plus 45 minutes of moderate cardio five days a week. For the resistance, think plyometrics – it’s your best bet to preserve muscle, quickness and metabolic speed. Designed for the explosive sport athlete, plyometric exercises build fast-twitch muscle fibers, needed for those dash-acrossthe-room-to-save-a-falling-child moments.

To try – jump squats. Stand with your feet shoulder-width apart, knees soft, arms hanging at your sides. Keeping your torso upright, quickly squat until your thighs are parallel to the floor. Then immediately jump straight up as high as you can, swinging your arms straight overhead. Land as softly as possible (do this on grass or a slightly padded floor), sinking back down into the squat position – that’s one rep. Do three to four sets of six reps, resting legs one minute between sets. Also try it jumping forward, like a standing long jump, or starting in a split leg position. For your cardio, stick to intervals: walk, jog, run, sprint, run, jog, repeat – 90 seconds each for a total of 30 minutes. Fitness not only helps maintain your metabolism and girlish figure, it’s your greatest defense against heart disease, breast cancer, osteoporosis, and all things perimenopausal (like irregular sleep, mood swings and weight gain).

Heart – Women under 50 have fewer heart attacks than the same aged men, but they are twice as likely to die from them. So rather than an ounce of prevention, make it a gallon. Commit to a heart-healthy lifestyle with the

American Heart Association’s ABCs: A – Avoid tobacco. One in five American women smoke, doubling their heart disease risk. After a year smoke free, your risk of heart attack drops by 50%. B – Be more active. Research proves that getting at least 30 minutes of physical activity on 5 or more days of the week can help lower blood pressure, lower cholesterol, maintain a healthy weight, reduce stress and control diabetes, all of which cut your risk for heart disease. C – Choose good nutrition. A heart-healthy diet includes fiber- and antioxidant-rich fruits and veggies, whole grains, fish, lean protein and healthy fats. Make sure to eat plenty of monounsaturated fats and omega-3 fatty acids – they prevent and treat heart disease. Limit saturated fats, and avoid trans fats like your life depends on it – it does. Trans fats (found in ANY product containing partially-hydrogenated oils) are proven to clog arteries and directly cause heart disease.

Breasts – The best thing you can do for your breasts is exercise. Studies prove that an hour a day of vigorous activity can cut a woman’s risk of breast cancer by up to 31 percent (see Breasts in the 30s). And along with the clinical breast exams you already have once a year, the National Cancer Institute recommends that women in their 40s complete mammograms annually. Bones – After you hit 40, your body starts losing calcium, and when periods become irregular (during perimenopause), bone mass really slides. Now, a healthy diet is more important than ever. To maintain a preventive edge over thinning bones, “Adopt a low-fat, high-fiber diet that’s rich in fruits, vegetables and whole grains,” advises the Mayo Clinic. “Add calcium-rich foods or take a calcium supplement.” Also, weight-bearing exercise, like the plyometrics explained above, keeps solid bones from waning.

Perimenopause – This painstakingly long opening act of menopause causes all manner of whacky changes in your body for two to eight years before you are menstruation free. Here’s what to expect: Menstrual irregularities. Long, short, heavy, light, who knows? Hot flashes. It’s not getting hot in here, it’s just you. To stay comfortable, dress in layers (so you can shed modestly as your core temperature undulates), keep cold water on hand, and turn the heat off at night to limit night sweats. Mood changes. As your hormones change, your moods will follow. Irritability and depres-

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sion are common during perimenopause, but regular sleep and exercise and a healthy diet can help keep you on an even keel. Bone loss. Decreasing estrogen means decreasing bone mass. Preserve your framework with weight-bearing impact exercise and calcium. Vaginal and bladder problems. Falling estrogen levels means vaginal tissues may lose lubrication and elasticity, which may cause urinary incontinence and painful intercourse. Practice Kegel exercises to prevent leaky plumbing. Change in body composition. During perimenopause, your body fat stores move from your legs, hips and bum up to your belly, chest and arms, making you an inverted pear shape.

50s

These days, 50 is the new 30, and you’ve still got time to harness your health.

Fitness – Weight training is a must to keep your metabolism from slowing to a crawl and to keep muscle tone. Yoga, tai chi, dance and the Bosu ball are also great for body toning, flexibility and balance – all increasingly important issues at the half-century mark.

Rx – Four to six cardio sessions per week, 20 to 40 minutes each at moderate intensity. Plus 30 minutes of resistance training twice a week. Always stretch afterward and throughout the day. For your cardio, try swimming, jogging, or biking (on an actual road). These super cardio activities go easy on the joints. On your resistance days, head for a yoga studio. Yoga offers a quintet of health benefits perfect for women in their 50s and beyond. For one, it uses your body’s own weight as resistance training to tone muscle and rev a slowing metabolism. Two, mastering new poses strengthens your core and posture muscles. Three, yogis learn to master the mind – even the I-can’t-remember-where-I-put-my-keys part. Four, yoga increases your flexibility and counts for a stretching session. And five, the grand finale that you’ll absolutely love, the paced breathing done in yoga reduces hot flashes in menopausal women

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by a cool 44%. A study at Richard Stockton College in Pomona, New Jersey found that women who did two 1-hour yoga sessions a week reduced hot flashes and night sweats and improved flexibility.

Breasts – 77 percent of breast cancer cases occur in women over 50. Cut your risk with exercise. In a landmark study, Harvard University researchers found that postmenopausal women who burned more than 1,000 calories per week through physical activity had nearly half the risk of developing breast cancer of those who expended fewer than 1,000. Also, keep up on your annual clinical breast exams and mammograms.

Heart – Your risk for heart disease and stroke increases steadily with age. Reduce your risk with regular exercise, a hearthealthy diet, and by limiting alcohol to one drink per day, refraining from smoking, and maintaining a healthy weight. Heart super nutrients: antioxidants and omega-3 fatty acids. Get plenty of both to stay young at heart. Bones – Keep up the weight-

Brain – Um, why is the mail in the freezer? Chalk it up to the menopausal decline in estrogen and progesterone. Their short supply affects short-term memory and recall, and fuels hot flashes, troubled sleeping, and mood swings. Three solutions have we:

Exercise, brain-er-cise, and omega-3s. “Exercise helps slow and even reverse the mental decline that accompanies [aging],” says Charles Hillman, Ph.D., an associate professor of kinesiology at the University of Illinois. Our 50s fitness routine should help you remember your 60th birthday. Don’t just exercise your body: brain workouts, like Sudoku, crossword puzzles, and brain teasers et al. increase and strengthen your brain cells and the connections between them. Last, as a main brain element, omega-3s lube your great gray machine, improving brain cell communication. The best sources of omega-3s: fish, namely wild salmon, herring, and sardines.

60s

bearing exercise and increase your calcium intake. In your 50s, bone mass is on a downward slide, so preservation is vital to bone health. With estrogen levels dropping during menopause, bone loss accelerates about one to two percent per year. Preserve your frame by upping your calcium intake to 1,200 milligrams per day.

Menopause – In the U.S., the average woman hits menopause at age 51. Actual menopause means the lack of a menstrual cycle for 12 consecutive months. Until then, keep track of your periods and chart them as they become irregular. For the signs and symptoms of this natural transition away from fertility, see “Perimenopause” in the 40s section. To help alleviate these symptoms, a healthy diet and regular exercise will go a long way. During this transition, your doctor may also prescribe hormone therapy (HT) or hormone replacement therapy (HRT) to reduce symptoms and keep you on an even keel. These treatments have pros and cons, so consult thoroughly with your doctor before proceeding.

For those in their 60s and beyond. Follow the advice for the 40s and 50s, maintaining a healthy weight, proper nutrition full of calcium, antioxidants and omega-3 fatty acids, regular fitness, and regular exams and checkups. As your body continues to age, these healthy habits become more and more critical to staying young in mind, body, and soul. Women’s health resources: St. Mark’s Hospital Women’s Pavillion 1200 East 3900 South, SLC 801.268.7111 | www.stmarkshospital.com University of Utah Women's Health Services 801.213.2995, SLC www.healthcare.utah.edu/womenshealth Utah Valley Women's Services 1157 North 300 West, Suite 301, Provo 801.357.7009 | www.intermountainhealthcare.org Central Utah Clinic Utah County 801.756.5288 www.centralutahclinic.com

HEALTHY Magazine MARCH 2013

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female ailments

Diseases That Hate Women… and what women can do about it W r i tt e n by M i c h a e l R i c h ar d s o n

Girls are made of sugar, spice and everything nice, but unfortunately that isn’t a concoction that can ward off disease. The unfortunate truth is that when it comes to certain illnesses, the scales are tipped against the gentler sex. Make sure you know the fem-ailments. Quit Hitting Yourself: Autoimmune Diseases What: An autoimmune disease is when the body mistakenly attacks its own healthy cells, treating them as harmful invaders. The problem generally shows itself as a hypersensitive response, like an allergic reaction. There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body, including the heart, brain, nerves, muscles, skin, eyes, joints, lungs, kidneys, glands, the digestive tract and blood vessels. Common autoimmune diseases are type 1 diabetes, rheumatoid arthritis, lupus, multiple sclerosis and thyroiditis, and it is fully possible to have multiple autoimmune disorders.

23 ¾ are women

million Americans have some kind of autoimmune disease.

Autoimmune disease is a top 10 leading cause of death for women under age 64

Autoimmune disease is the 3rd most common category of disease, after cancer and heart disease

HEALTHY Magazine MARCH 2013

Why: Estrogen boosts the body’s response to infection, while testosterone suppresses it. The aggressive response in females might lead to disorders. Other research says the autoimmune discrepancy between genders comes from mothers and babies exchanging cells during pregnancy. If a baby’s cells remain in the mother, her immune system might see them as invasive, which can lead to autoimmune disorder. Theories aside, it’s probably a combination of environmental and genetic factors. Treatment: Modern medicine makes it easier to live with most autoimmune diseases. Treatment usually comes in the form of medication or therapy for the specific autoimmune response.

More Than Annoying: Irritable Bowel Syndrome What: Like it or not, it’s time for some potty talk. Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc, like cramps, alternation between diarrhea and constipation, gas, a swollen stomach and more. Why: It probably has to do with both genetics and environmental triggers. Fluctuations in hormones may also trigger IBS, which may partly explain its predominance in women. Prevention: Since the underlying cause of the syndrome is unknown, there is to date no treatment that serves as a complete solution to all the negative effects, according to Dr. Oliver Grundmann of the Department

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of Medicinal Chemistry at the University of Florida. But, Grundmann says, nutrition and lifestyle affect the occurrence of IBS, so people can modify their lives to improve wellbeing. “It has been shown that certain food items may trigger or worsen IBS episodes,” he says. Caffeinated beverages, alcohol, smoking, gluten, fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms. Try starting a food diary to see what is hurting you. You may have to eliminate a food for month or two before seeing changes.

Practically every organ is different in men and women

Exercise: In addition to diet, modern research shows that frequent exercise and sufficient sleep positively influence IBS. Try to get around 30 minutes of aerobic exercise per day, and at least seven hours of sleep each night, going to bed at a consistent time, Grundmann says.

% 15 of American adults have IBS

IBS is 3-4 times more common in women than men Porcelain Doll Fragility: Osteoporosis What: Osteoporosis, which literally means “porous bones,” is when the body makes too little bone, or loses too much bone, or both. Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things, according to the National Osteoporosis Foundation (NOF). Who: When it comes to bones, the lady-folk are at a disadvantage. One out of every two women over the age of fifty will experience an osteoporosis-related fracture, according to everydayhealth.com. Breaks are most likely to occur in the hip, spine and wrist.

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• 4.5 million women over the age of 50 have osteoporosis of the hip. • 34 million people are at risk for osteoporosis, according to the NOF. Why: Women start with lower bone density than males, and lose bone mass more quickly as they age, leading to higher rates of osteoporosis. Why older women? Due to menopause, women experience dramatic drops in estrogen levels, which is important for keeping bones healthy. Outlook: Though these odds for fractures aren’t especially cheery, the outlook for osteoporosis is much better than just 20 years ago. The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease. “Until recently, osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageing,” a WHO report states. Prevention:

• • • • • •

Get enough calcium and vitamin D. Eat enough fruits and vegetables. Don’t eat too much protein, sodium and caffeine. Have an active lifestyle. Don’t Smoke or drink too much alcohol. Keep a healthy weight (Don’t be over or under-weight.)

It’s important to start caring about bone health at a young age, since symptoms can sneak up on you. But even if you are older, still care. “The good news is that it is never too late to take steps to improve bone health,” says Mary Bridgeman, a Clinical Assistant Professor of Pharmacy at Rutgers. Now, Not Later: Bone Health Exercise When it comes to exercise, it isn’t all about muscles and heart health. Exercise helps bone density as well. It helps to remember that bones are living, growing tissue, and that using them can add strength. Just because they feel like a rocks doesn’t mean they act like rocks. Bone Strengtheners: • • •

High impact: Dancing, hiking, jogging, tennis, jump rope. Low impact (for those already at risk): Elliptical machine, stair-step machines and walking. Muscle-strengthening: Lift weights or do any resistance exercise 2-3 times per week.

HEALTHY Magazine MARCH 2013

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body Is your body in balance?

“

What lies behind us and what lies before us are tiny matters compared to what lies within us. ~

”

©William Wang | Dreamstime.com, ©Qtrix | Dreamstime.com

- Ralph Waldo Emerson

HEALTHY Magazine MARCH 2013

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balance

No, we’re not asking whether you can stand on one foot! We’re asking whether you “balance” the amount of food you take in with the amount you burn off.

Here’s the essence of how you can keep your body in balance: 1

Don't skip meals. Some people ignore

Maybe you’ve wondered why some people’s bodies are too big and other

being hungry and go way too long between

people’s bodies are too thin. There are many reasons why this happens.

needs regular meals and snacks to keep

meals. That's not good because your body you going all day.

One reason a person could be big is because he or she eats a lot and doesn’t get enough exercise. And one reason a person could be thin is because he or she eats less food than

gives you a yucky feeling that means you

his or her body needs.

not too full.

Neither person is doing a good job of “balancing” the amount of food they eat with the amount they burn off.

not hungry? Sometimes you're not hungry,

Don't get stuffed. Eating a lot at one time

over-filled your body with food. Try to stop eating when your stomach feels good, but

Do you notice that you eat when you're

but you eat anyway just because you're watching TV or because you're bored and

It’s sort of like filling a bicycle tire with air. If you either fill it too full of air or don’t put in enough air, your bike isn’t going to ride right. When you put in just the right amount of air, you get a smooth ride!

you could end up eating too much food when you do that. Your body gets hungry as a sign that it needs fuel. That's the best time to eat.

Move more. If you need to burn off a big

meal or an extra snack, just move more! Your

It’s like that with your body, too. When you eat just the right amount of food for your body to work right and for you to move around, your body will be a healthy size and you’ll look and feel good. That means you’re doing a good job of balancing the amount of food you eat with the amount you burn off.

body uses up some of the food you eat to help you grow taller and to keep your heart beating, your lungs breathing and your blood circulating. You burn off more food by doing things like walking around, dancing, helping around the house and playing sports. So, don't sweat it if you eat too much once in a while—just get up and move more! Source: IFIC.org

If you eat too much and you don’t move around enough, your body can get too big and you might not feel good. If you don’t eat enough, your body can get too thin and you might not have enough energy to run around and have fun. Facebook.com/HealthyUT

go to Watch videos online on how to find balance

Healthy-Utah.com

HEALTHY Magazine MARCH 2013

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MIA LOVE

The Path Defines You Post-election

Mia Love

expounds on differences, discouragement and jogging

h W r i t t e n by M i c h a e l R i c

Mia Love was 768 votes away from becoming the first ever black Republican congresswoman in United States history. 40

HEALTHY Magazine MARCH 2013

ard

son

working as a flight attendant for Continental Airlines. Soon she moved to Utah, reconnecting with Jason Love, a missionary she met previously in Connecticut. He helped her move in, and eventually things blossomed into a relationship and marriage. But the plot thickens. Just before getting married, Mia was offered a lead role in a Broadway musical called Smoky Joe’s Café, a show that won a Grammy and was nominated for multiple Tony Awards. But that wasn’t the spotlight she was destined for. She turned down the role and focused her attention on family (she now has three kids, the oldest of whom will soon turn 13) and eventually the community. Her civic involvement began in 2002, and she soon won a seat on the city council of Saratoga Springs, a small town north of Utah Lake. In a decade, the agricultural town of a 1,000 grew into a city of more than 18,000, and Mia’s efforts revolved around the needed economic changes. Mia was elected mayor in 2009, and continued to help the city grow, and fight through the recession. In 2012, still serving as mayor, she found herself in the national spotlight, fighting for a spot in the US House of Representatives. The Republican Party considered her race one of the ten most important in the country, and both the Romney campaign and Speaker of the House John Boehner lent heavy support. Practically every media outlet in America seized her unique story as a black, Mormon, conservative woman Republican, calling her, as one ABC reporter did, a candidate “unlike any we’ve ever seen before.”

Get Back Setback With almost 250,000 votes cast in Utah’s 4th District election, the narrow loss was disappointing to Love, yes, but not devastating. Speaking with her about life, politics aside, one discovers that difficulties are her fuel, determination is her lifestyle and the future is her focus.

A Brief History of Love

Ludmya “Mia” Bourdeau was born in Brooklyn, New York, in 1975, two years after her parents emigrated from Haiti to escape poverty, violence and a cruel dictator. Both her father and mother worked to provide a living, and instilled in their children the idea of self-sufficiency and giving back to community. After graduating from the University of Hartford with a degree in performing arts, Mia joined the Mormon Church and started

She lost. The spotlights flipped off, and the confetti didn’t fall in her favor. But that fits into her life, and doesn’t define it, she explains. Mia says she treats setbacks as a process of moving forward, comparing it to running. “When you’re out there, there are days when you’re doing so well, and then there are days when you cannot run. You went from running an eight-minute mile to can’t-getpast-the-ten-minute-mile,” she says. “You have to just keep getting up, and you keep running. I remember when I first starting running, my first 5K was like 35 minutes. Now it’s less than 25. And I have setbacks. But because I’ve continued to go and run, I’m a lot stronger, and I can do a lot better.” HEALTHY-Mag.com

Mia’s Favorite Run

Instead of focusing on the negative, Mia says she focuses on the many things she was able to accomplish during her campaign, like putting Utah in the spotlight and sending a message that resonated. She also focuses on what she still has and what’s ahead. “I’m still a mayor, I’m still a mom. I’m still a wife,” she says. “There’s still a lot of work to do.”

Running, But Not for Office

Moving forward despite setbacks characterizes Mia’s attitude, which is apparent not just in politics, but also in her exercise, namely running. The principles driving her running are many of the same principles that drive her when it comes to family and community, she says. A fundamental principle from all these worlds is that anything worth doing is difficult. “The things that people take pride in are the things that they work hard for,” she says. “[That] principle is certainly valid and true.” When she started running about seven years ago, Mia says she didn’t think she could do it, and hated it. “I just thought ‘this is way too hard, I don’t know how people do this, and why would they want to put themselves through this pain? It doesn’t make any sense,’” she says. But then she was able to latch onto making and meeting goals, and got stronger. She says she is currently healthier than she’s ever been in her entire life. “I look at that girl in high school and I’m like ‘my gosh, she couldn’t do a thing,’” she says. Now, running is a central hobby of Mia’s. She usually runs three or four times per week, reaching 35 miles total on good weeks.

Which Spotlight?

Mia runs mile after mile, but also seems to run from spotlight to spotlight. Her college degree was in performing arts, and she had a shot a Broadway, which she didn’t take. She chose another path, which eventually led her to be a speaker at the Republican National Convention, a stage much larger than any on Broadway. Being adaptable while holding onto some core beliefs has been key. “I have a moral compass that leads me into what I should be doing,” she says. “But you also have to understand that, you know, you have these set plans and there are times when your life leads you to a different cause, to a greater cause. Even though I went to school and got this musical and performance background, my life has led me in a different area, and I have absolutely no regrets.” She discovered fulfillment in service and being social. She also discovered what she says is everyone’s duty to be good examples and help their fellow man. When you have life leading you in one direction, Mia says, sometimes you find that you can make a “bigger, better impact doing something different.”

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Individuality and Family

When it comes to great causes and impacting others, Mia says her own family is a driving force, and central to everything. Her children are the reason why she does everything she does, she says, and the reason why she serves in the community. It’s one thing to talk about who they should be, but “it’s a different thing to lead by example,” she says. She wants her kids to be leaders wherever they can be, to make sure they are a positive influence in the world, “like my parents taught me.”

Mia’s husband was in Liverpool, England, for work a few years back, and she came along. She found out about a half marathon through the city and decided to do it on a whim. Her husband called her crazy, but she ran it anyway, and her only regret is that she left her camera at home. Furthermore, she came in second in her age group. After the race, she says, “everyone sat back and lit up a cigarette and I was like, ‘no wonder why.’ ”

Her husband, who calls himself the “financial contributor” to Mia’s mayoral position (which pays $830 a month), provides essential support, Mia says, not just in terms of money, but morally. “He’s in this life with me and he’s supportive of whatever I choose to do, and we trust each other,” she says. “My husband is the other half of this equation that certainly wouldn’t work without him.” The media focuses on how different Mia was, but Mia says her differences don’t really set her apart from anyone else in the state, and family is a big reason why. “Seriously, there may be different features, but I consider myself first and foremost a wife, a mother, an American,” she says. “That’s who I am.” She says her differences aren’t what made her mayor or gave her success in government, and she wants to pass that message on. “It’s important for me as an individual to make sure that I teach my children about making sure that they are judged by the content of their character, that they’re not getting into college just because of the color of their skin, that they’re there because of their ability,” she says. Whether or not you agree with her politically, Mia Love’s story offers a lesson above politics. She is adaptable yet resolute, defeated but unconquerable and different but just like us.

Love and Health

Mia says that a lack of accountability and responsibility among patients and physicians might be the biggest problem the health of America. “I believe that for those who can consciously make decisions to care for their bodies should, because at the end of the day, we all are going to have to bear the cost of that,” she says. She hopes that policies and procedures can be changed to better incentivize healthy diet and exercise.

HEALTHY Magazine MARCH 2013

: ss a M l a c i t i r C Why are American women dying to be thin?

W ritt e n by E M M A P E N RO D

Despite increased awareness of eating disorders, some American girls continue to starve themselves—losing control of extreme weight loss regimens that may involve restricted calorie intake, obsessive exercise, food group elimination and daily vomiting. In the process, they risk permanent organ damage, even death. Exactly why they take such great risks continues to elude experts, but psychologists are beginning to believe the disturbed motivations that lead to disordered eating go deeper than a desire to be thin. Certainly, unrealistic societal ideas for beauty, muscularity and thinness contribute. But psychologists say those with eating disorders aren’t, as the saying goes, dying to look thin. Disorders such as anorexia and bulimia are often the products of multifaceted mental and emotional disturbances. “People with eating disorders are not trying to look like models,” says Justine Reel, the University of Utah faculty advisor to Students Promoting Eating Disorder Awareness and Knowledge or SPEAK. “Although a diet could start with a motivation to change one’s size, shape or appearance, eating disorders are much more complex psychologically.”

A dangerous spiral

Though associated with body dissatisfaction, disordered eating is rooted in deeper issues involving self-esteem, anxiety and depression, according to Lynn Grefe, the president and CEO of the National Eating Disorders Association. “It looks like it’s all about food, but it’s really about how they feel about themselves,” she says. “They’re trying to control something. . . and the one thing they can control is their own body.”

HEALTHY Magazine MARCH 2013

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For at-risk populations predisposed to disordered eating, stressful trigger events can begin a dangerous cycle that is difficult to escape. Dieting somehow becomes a sort of addiction, and before long the situation spirals out of control. These disorders take time to develop, and there is ultimately no single, easily addressed cause. “A person does not wake up one morning and decide, ‘I want to have an eating disorder,’” Grefe says.

Decoding correlations

Each individual situation is unique, but Mary Pritchard, an experimental psychologist at Boise State who specializes in disordered eating, says she and her colleagues are beginning to notice common themes. Eating disorders may well begin at the genetic level, according to Pritchard. Many eating disorders exist simultaneously with other common mental disorders— specifically, people with bulimia often suffer from depression or other mood disorders, and people with anorexia often also exhibit various anxiety disorders. Research suggests a genetic and physiological basis for both depression and anxiety. “There is enough of a connection to give us pause,” Pritchard says. “But if there is [a gene for eating disorders], it’s a relatively small factor.”

It all starts at home

More important, in Pritchard’s opinion, is the patient’s home environment. For most children, family members are a child’s most influential role models up to pre-adolescence, or about age 10. If, as recent studies have suggested, 80 percent of children have attempted their first diet prior to age 10, then “it all starts at home,” Pritchard says. People who exhibit similar eating disorders often come from similar family situations, Pritchard explains. Children who later develop anorexia are often raised by controlling or over-protective parents. They later come to view their bodies as the only aspect of their lives they can control, and turn to extreme diets as a form of escape. Bulimics, on the other hand, usually come from unstable family situations. They may turn to food as a form of self-medication, hoping to make themselves feel better, and then later punish themselves by purging any potential weight gained by the emotion-driven binging. In either case, she says, these children were likely exposed to an adult parent figure or role model who was overly concerned about weight gain. Even if their parents abstained from forcing diets or other eating restrictions on the children, seeing a parent endeavor to lose weight, or vocally criticize their own weight, has long-term consequences. Facebook.com/HealthyUT

B y t h e numb e rs The NEDA estimates that approximately 31 million people suffer from some form of eating disorder, but it is difficult to determine the exact number of people affected. In Utah, a survey of hospitals found that more than 1,000 individuals were hospitalized with conditions

related to eating disorders between the years 2007 to 2011, for an average of about 218 patients per year. During that five-year period, the number of patients discharged from hospitals after being treated for complications related to an eating disorder increased by 9 percent.

Pritchard also noted that it is rare for an individual who actually needs to lose weight to develop an eating disorder as a consequence of dieting. Anorexics are generally thin before they begin dieting, and bulimics are usually of normal weight, or just slightly overweight. “For a truly obese person, it’s very rare for them to end up with anorexia or bulimia,” Pritchard says.

Promoting a shaky foundation

After age 10, the family environment becomes somewhat less important, and the influence of social pressures increases. Media is important, but peers more so, according to Pritchard, who says that those with predispositions for disordered eating tend to flock together to share—and spread—their ideas. Peers influence which media outlets adolescents are likely to be looking at, and as groups of girls meet to discuss the latest issue of a magazine, disturbed ideas about food, dieting and weight begin to surface and spread. More recently, websites, forums and social media initiatives calling themselves proana, pro-mia, or using tags lines such as “thinspiration” have surfaced and become popular among young demographics. Such websites often facilitate the spread of potentially harmful claims, suggesting that anorexia is a lifestyle rather than a disease and that food is infested with calories, and in many cases act as support groups reinforcing anorexic or bulimic behaviors. While anorexia and bulimia are generally most common among women in their late teens or early twenties, it is also common for disordered eating to surface during middle age, as children are beginning to move out. Eating disorders are also becoming more common among young men. The final piece of the puzzle, according to Pritchard, is a societal, or perhaps even innately human, focus on the negative. While negative self-talk may seem an obvious source of the self-image problems that can lead to eating disorders, Pritchard says even criticizing others is detrimental. “Some research suggests your mind doesn’t know the difference between a negative thought about yourself or others,” she says. “We’re wired to focus on the negative.”

“Of course, that doesn’t include all the people with those conditions who never sought care in a hospital,” says Cyndi Bemis, a public information specialist with the Utah Department of Health who conducted the survey. “So that’s just the tip of the iceberg.”

Societal Solutions

It can take time to break habits of negative self-talk, but the first step is to pay special attention to thoughts that criticize self or others, and replace them with positive thoughts, Pritchard says. It can take up to five positive thoughts to undo one negative one, she adds. A generally critical culture and ads that attempt to guilt consumers into making purchases certainly don’t help the situation, but Grefe says that with all the other underlying factors, removing all media influence entirely would not eliminate eating disorders. “There are some people who would probably have anorexia no matter what,” Grefe says, “but we would not have the numbers we have today.” Because eating disorders are so difficult to prevent universally, Grefe says campaigns for early diagnosis and proper treatment are just as important as current campaigns for more responsible media. “People are dying at 19 years old, at 20 years old,” she says. “That’s why we feel it’s so important to diagnose these early.”

Where to get help Early diagnosis and proper treatment is essential to the successful recovery of those with eating disorders. There are numerous resources available to help those currently struggling with a disorder, whether that person is you or someone you know. National Eating Disorder Association (NEDA) www.myneda.org 800-931-2237 Center for Change (Orem, UT) www.centerforchange.com 888-224-8250 Avalon Hills Residential Treatment Center (Petersboro, UT) www.avalonhills.org 800-330-0490 Many psychologists and counseling centers will also assist those with eating disorders. HEALTHY Magazine MARCH 2013

body image

tip You cannot change the wind, but you can adjust the sails.

boost your

body image When you think of your body, what thoughts come to mind? Do you focus on what’s “wrong”? Do you feel embarrassed about your body? Like so many people who struggle with weight, you may find it difficult —or perhaps not even know how—to work toward a healthier relationship with your own body. But you can learn to accept and

A healthy lifestyle

Remember, few people

is about more than eating well and exercising — it is about accepting and embracing your body and treating it well. It’s not about waiting until you’ve reached some ideal weight or some particular goal before learning to notice what’s good about yourself and your body. After all, staying motivated requires that we celebrate every success. Maybe your clothes feel a little looser or you’re feeling better about the way you look — it’s important to notice all the steps along the way.

fit into or can ever obtain the supermodel standard of beauty. Yet, media images bombarding us with cellulite-free thighs, rock-hard abs, and a flat tummy distort our own body image and can leave us feeling inferior if we feel we don’t measure up. This week, pay particular attention to the messages you send yourself about your body. Are they mainly negative? If so, practice replacing them with more self-accepting thoughts. Take a look in the mirror and find the things about your body that you like, and say that you like them out loud. Start thinking of your body as something special that deserves your great care and attention. Source: Duke Diet & Fitness: www.Dukediet.Com

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appreciate yourself.

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HEALTHY Magazine MARCH 2013

>> Advisor Women's Health

The C-Section

Epidemic

When I was born in 1961, the Cesarean delivery rate in the U.S.A was just under 5% despite all the wonderful advances in modern medicine during that time. Ironically, the one area where patient care may have actually declined is obstetrics. The national Cesarean rate now hovers around 30%, with nearly 1/3 of all births performed via Cesarean. But why? THEre are certainly multiple factors for this, with our general impatience as a society being one of the leading factors. We want what we want, and we want it now! Back in 1961, only a very few women were induced. The classical definition of a woman’s due date was considered to be 40 weeks from the first day of her last menses, plus or minus 2 weeks. In fact, it was not uncommon for a woman to go 3-4 weeks beyond her due date before her obstetrician would even consider induction of labor. Of course, I am not advocating a return to 43 or 44 week pregnancies, but multiple studies have shown a very substantially increased risk of Cesarean delivery in first-time mothers who have their labors induced. In fact, in one study, if a first time mother was induced with an unripe cervix, nearly one half ended up with a Cesarean. In addition to causing an increase in a Cesarean, early elective delivery has recently been targeted for corrective action by several large national organizations. The LeapFrog Group, National Quality Forum, and the Institute for Healthcare Improvement, have all made it a national priority to reduce the early (prior to 39 weeks) elective delivery rate. This has reference to mainly mothers who have had prior vaginal deliveries.

administration.” This makes sense because active labor is defined as regular uterine contractions along with a cervical dilation of at least 4 cm. Therefore, by simply waiting until you are at least 4 cm before getting an epidural you can cut your own risk of a C-section in half.

In the July 2012 publication of OB/GYN News, when referring to elective inductions, “Primiparous women (first time mothers), had a thirteen-fold increased risk for Cesarean deliveries compared with multiparous women. Therefore, I personally do not start first time mothers until 41 weeks EGA to try to avoid that 13 times increased risk of Cesarean with induction. Along with the clause that “patience is a virtue,” the exact same study aforementioned was referenced, showing that women who receive an epidural prior to 4 cm dilation have double the risk for a Cesarean compared to later epidural placement. The actual quote is “The risk of a C-section doubled in women undergoing induction of labor who received an epidural before 4 cm dilation, compared with later epidural

In summary, your own mother was right when she said that “patience is a virtue.” By waiting for spontaneous labor rather than induction, by waiting for an epidural until cervical dilation of 4 cm and waiting for a “ripe” cervix if you do choose induction, you can greatly reduce your own chances of a C-section, as well as the increased risk that goes with an operative delivery.

HEALTHY Magazine MARCH 2013

Another finding, also demonstrating the importance of patience, found that a Bishop’s score of less than 5 also doubles the risk for C-section. Thus, waiting until you have a Bishop’s score of 9 or greater also enhances your chances of a normal delivery. And finally the liberal use of VBAC or vaginal birth after a Cesarean delivery will further help decrease the alarming C-section rate. Only about one-fifth of patients who are safe and eligible candidates for a TOLAC (Trial of labor after Cesarean), actually undergo a trial of labor after Cesarean. However, about 80% of my patients who undergo a TOLAC are successful in having a vaginal delivery. We should encourage rather than discourage the use of VBAC.

Call 801-692-1429 to visit with Dr. Saunders and to find out more “pearls of wisdom.”

About the Author Mark Saunders, MD

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

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>> Advisor Hormone Therapy

What’s Wrong with thisWoman? Sherrie is 42 years old. She came to our clinic with the following health concerns: fatigue, anxiety, sugar cravings, inability to lose the fat that had accumulated only on her waist, Type 2 insomnia (waking up in the middle of the night and can’t go back to sleep because her “brain won’t turn off,”) and inability to handle much stress (she has three teens). She works full time. Although she had already had some blood tests done, we ran some other tests. She had been previously told that “everything looks fine.” But on closer examination, everything wasn’t fine.

How would you diagnose her? I’ll give you a few hints to help your diagnosis: 1) She craves sugar in the afternoons 2) She also craves salty foods like chips 3) If she skips a meal she becomes irritable 4) She’s a very slow starter in the mornings 5) If she stands up too quickly she’ll get lightheaded 6) Drinking soda pop helps her keep going

Are You Sherrie?

If you’ve read this article and find yourself being in Sherrie’s shoes in some ways, all is not lost. Sherrie is fine today, and yes, she is an actual patient (with a different name). She was taught a more correct way of eating for her hypoglycemia, which had a huge impact on her almost overnight. Isn’t it amazing what a little knowledge will do? She was also given a powerful supplement that helped keep her blood sugar levels from crashing in the afternoons—and also kept her sugar cravings from getting the best of her.

So what’s wrong with Sherrie? I could ask what’s wrong with so many people that suffer from those same problems. Sherrie is not enjoying life because she has several things going on metabolically that will keep her feeling poorly for the rest of her life unless she takes care of them now. This reminds me of the great book, Change Or Die, by Alan Deutschman. Now obviously, Sherrie is not going to die right away. But inside she is dying slowly, because she suffers silently everyday, day after day.

But the real difference was in dealing with her weak adrenals. Hypoglycemia and low adrenal function often come together. If you don’t deal with both of them, it’s a tough road. We supported her adrenals after first putting her on a small amount of the hormone cortisol. She soon found that she could handle stress better, the salt cravings were gone, and she wasn’t waking up in the middle of the night with her “racing mind.” Calm the adrenals and you calm the entire body.

Diagnosis: Sherrie had two things going on. First, the blood tests showed that she was borderline severe hypoglycemic—hence the sugar cravings, irritability, and self-medicating with soda. It also had much to do with her insomnia—which then made her so tired the next day.

When I first met Sherrie, she told me she thought she was “really going crazy.” Nope. Not even close. Her health problems were impacting her mind of course. But these were physical problems that were surmountable with some changes in her eating and giving her hormonal and nutritional support.

But another huge part of her diagnosis and proper treatment was that she has a condition called hypoadrenia or low adrenal function. Slow starter in the mornings, salt craving, inability to handle stressful situations, Type 2 insomina, lightheadedness, anxiety, fatigue. Since the adrenals directly impact the thyroid function, she constantly fought the battle with being overweight. Facebook.com/HealthyUT

About the Author Robert Jones, DC

Utah Wellness Institute Hormone Therapy 801-576-1155 See online: uthealth.com/robertjones Having a healthy balance of hormones is critical to a fulfilling life—and this is our specialty. Our wellness program also includes nutritional analysis and modifications, whole-food dietary supplementation, personalized exercise programs, a blockbuster medical weight loss program if needed, and education regarding your pH balance.

HEALTHY Magazine MARCH 2013

>> Advisor Surgical Weight Loss

New Findings Lap Band—How Long does it work?

new study published in January's Annals of Surgery documents that laparoscopic adjustable gastric banding (LapBand) is both safe and effective 15 years after surgery. It is the longest Lap-Band follow-up study ever reported. Researchers from Monash University reviewed the results of gastric banding in more than 3200 patients who underwent the procedure between 1994, (when the procedure was first introduced) and 2011. Dr. O’Brien concluded that his findings show that “laparoscopic adjustable gastric banding is safe and effective, and

has lasting benefits. Significant weight loss can improve the lives of people who are obese and they can be healthier and live longer.” Finally, he noted that weight loss induced by Lap-Band surgery can effectively control diabetes symptoms without the need for medication in about three-quarters of cases. They also looked at all published studies of long term weight loss for the most common bariatric surgeries. O'Brien noted that laparoscopic adjustable gastric banding differs from gastric-bypass procedures in that

HEALTHY Magazine MARCH 2013

weight loss with the bypass procedure occurs primarily in the first year. With gastric banding, two to three years are required for peak weight loss. However, at the end of three years, the weight loss curves for both are

flat and superimposed on each other. I have seen similar results in the nearly 1000 patients over the past 10 years I have been performing the procedure here in the Salt Lake City area.

About the Author Darrin F. Hansen, MD, FACS Utah Lap-Band 801-LAP-BAND UtahLapBand.com

Darrin Hansen practices at UTAH LAP-BAND in Draper Utah, has been involved with the first Lap-Band program in the area and set up the first outpatient Lap-Band program in the state. He is a Center of Excellence Surgeon and a Lap-Band Proctor who certifies new surgeons who are starting to use the Allergan Lap-Band device to insure safe and correct techniques for successful outcomes.

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HEALTHY Magazine MARCH 2013

>> Advisor Allergies

Frequent Infections? Find out why! People who get frequent infections, such as ear infections, sinusitis or pneumonia, may have a more severe condition called immunodeficiency. It is more common than most people think, however, many physicians do not even consider the diagnosis. Patients who have immunodeficiency have infections that usually do not go away without using antibiotics and often recur within one or two weeks after antibiotic treatment is completed. These patients frequently need many courses of antibiotics each year to stay healthy. There are several forms of immunodeficiency and while some are very severe and life-threatening, many are milder but still important enough to cause recurrent or severe infections. The frequency and chronicity of infections can lead to further health complications. People with immunodeficiency get the same kinds of infections that other people get—ear infections, sinusitis and pneumonia. The difference is that their infections occur more frequently, and are often more severe, and have a greater risk of complications. They may also get uncommon infections that others do not usually get.

HEALTHY Magazine MARCH 2013

Ask yourself the following questions to see if you may be experiencing too many infections: ❏❏

Do you get more than four new ear infections in one year after the age of four?

❏❏

Do you feel the need for preventive antibiotics to decrease the number of infections?

❏❏

Have you had any unusually severe infections or infections that do not usually cause problems in most people at the patient’s age?

❏❏

Do you have any of the following warning signs: >> Eight or more new infections within one year? >> Two or more serious sinus infections within one year? >> Two or more months on antibiotic with little or no effect? >> Two or more pneumonias within 1 year? >> Failure of an infant to gain weight or grow normally? >> Recurrent deep skin or organ abscesses? >> Persistent thrush in mouth or on skin after age 1 year? >> Need for intravenous antibiotics to clear infections? >> Two or more deep-seated infections? >> A family history of immune deficiency?

When to see an Allergy and Immunology Specialist? If you answered “yes” to any of the above questions, you may want to see an immunology specialist for further evaluation and for more information on recurrent infections, immunodeficiency, proper diagnosis and treatments. Not all physicians know and understand the proper evaluation and management of patients with immune deficiencies. An allergist/immunologist is a physician with specialized training in this area.

For more information, 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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HEALTHY Magazine MARCH 2013

Human Rating

T w i s t e d m e a su r e m e n t s o f v a l u e

W r i t t e n by E M M A P ENRO D

How many good people do you know? Do you want to be a better person? These are some of the first questions Stevan Nielsen, a clinical psychologist and professor at Brigham Young University, loves to ask new acquaintances and students. If he asks, most everyone in the class will, naturally, raise their hand. These ideas are fundamental to the way most Americans—perhaps even most humans—think about themselves and others. However, Nielsen believes they also contribute to some of the most common mental illnesses, including depression and anxiety. The problem with believing in good people, according to Nielsen, is the inferred inverse of the idea; if there are good people, then there must also be bad people. If one can be better, then, logically, one can also be worse. These statements imply that people exist on some kind of scale, with the best at the top, the worst at the bottom, and all sorts of people in between.

HEALTHY Magazine MARCH 2013

“If you think you can be better, you have some kind of humanometer in your head,” Nielsen explains. That’s not to say that learning a new skill or further developing an old one is fundamentally wrong, Nielsen continues. The problem of “human rating,” as he calls it, is one of semantics, generalization and comparison. For example, one student might approach a high-pressure test with the idea that a good score will help her get into a desirable program. Another student might approach that same test with the idea that it will judge her worthy or unworthy of admission into that program. One is human rating, the other is not.

“If I do well, this will show what I’m made of—that’s human rating,” Nielsen says. This difference of thought process could lead to different outcomes for these two students. Going in to the test, both will likely experience some trepidation. But

the human-rating student is much more likely to experience intense anxiety, if she continues to view the outcome of the test as a measure of her fundamental worth. Say neither gets the score they hoped for—both will be disappointed by not getting in to the program, but the human-rating student is much more likely to experience depression after the fact. “Human rating gives you a whole extra set of ideas that interfere with things you want to do,” Nielsen says. “In my opinion, it’s the worst idea in the world. I don’t consider it logical or helpful to rate the whole person.” The problem goes beyond situations that are directly comparable, such as test scores. More often, people rating is an internal issue, related to concepts of selfworth and identity. “Some people equate their value with their work, with their bank account, or with their appearance,” Nielsen says. These mistaken beliefs, according to Nielsen, can lead a person to lifelong challenges with depression or anxiety. If a task or situation is viewed as potentially defining one’s fundamental worth, approaching the self-defining object can HEALTHY-Mag.com

induce severe anxiety. And Nielsen has found that most people suffering from depression tend to place themselves beneath others on an imaginary humanometer. “I just have never met a depressed person who doesn’t think they are less than they should be, or less than other people,” he says. On the other hand, people who imagine themselves as above others can fall victim to narcissism. Though these people are unlikely to seek therapy unless forced into it, Nielsen says it also has led to problematic ideals, such as those that have guided some of history’s most notorious dictators. The fundamental error of human rating, according to Nielsen, is the belief that human value is mutable, when in fact “that value never changes.” Human rating is not Nielsen’s own original idea—the theory was developed by another notable psychologist, Albert Ellis. Nielsen’s initial attraction to the concept came when he noticed similarities between his own religious beliefs and Ellis’s theory. After testing that theory on himself, Neilson became a strong advocate for it. He says he thinks of himself not as Dr. Nielsen, the psychologist, but as just another guy who earned a certificate, and that he feels a greater degree of freedom because of this outlook on life. He wasn’t always that way, however. Nielsen remembers a time as an undergraduate when finding himself at the lower end of class curve caused him to question his value as a human being. If he were not as smart as the other students in the class, did that mean his worth was not what he assumed? It’s a pitfall that afflicts all humanity, Nielsen says, and women are no exception.

“To human-rate is fundamentally human,” he says, “but there are things in our society that may be more likely to create depression in women.” Nielsen suspects depression likely affects a more equal part of men and women then the stats suggest, but women are more likely to come to a psychologist voluntarily for help with

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the condition. For most university psychologists, about 30 percent of the clients are male, and the other 70 percent female, Nielsen says. However, he also believes there are stresses more likely to induce disordered thinking in women than in men. The pressure to look good, for example, can lead women to identify their self-worth with their appearance. Weight can be problematic—a scale can be used as a substitute humanometer. Women also tend to put greater emphasis on others, and on long-term relationships. Nielsen has found that a change of thought processes and of vocabulary can often help overcome or prevent these problems. He teaches his students to look for labels as signs of people rating, and to consciously correct the label, replacing it with something that does not evaluate the person as a whole. Instead of good people, he suggests thinking of people as better off in some way, or more adept in a certain skill. Instead of praising a person, praise abilities. Instead of personal criticism, criticize poor choices of habit or philosophy. “There is no one that is not a fallible, flawed human being,” Nielsen says. “I am no better or worse than the day I was born.” While it might be quicker to fall back on the “to be” verb while thinking, generalizing someone who does something well as a good person is a problematic shortcut, Nielsen says, and setting vague goals like “’becoming better’ might motivate someone, but it is intensely risky.”

The ABC’s of human rating Albert Ellis, the psychologist who influenced Stevan Nielson’s thoughts on human rating, introduced Rational Emotive Behavior Therapy and continued to refine it until his death in 2007. According to Psych Central, Ellis developed REBT in response to shortcomings he saw in other therapies in use at the time, such as psychoanalysis. Maladaptive behaviors, he postulated, were not caused by events alone, but by one’s beliefs about those events. Human rating was one of many beliefs he found especially harmful to wellbeing. To facilitate his therapy, Ellis created an ABCDE model for counteracting irrational beliefs. A stands for the activating event, a simple fact or cause of frustration. B stands for the problematic belief about the activating event, and C stands for the consequences of that belief. While the first three letters stand for mere observations of mental distress, the final two letters stand for the proposed antidote: D stands for dispute—that is arguments that might be used against the irrational belief, and E for the more effective responses that result from more rational thinking. REBT has since been revised and refined by a number of contributors, and is now used widely by psychologists and counselors to help with everything from anxiety to assertiveness training. REBT still has its detractors, as does the idea of human rating. An article from the Journal of Cognitive and Behavioral Therapies pointed out fallacies in the logic behind human rating: “If a house has a bad roof, a bad foundation, leaky windows, smells bad inside, and a few other things, it is legitimate to call it a crumby house, a louse of a house, an overall loser or turkey of a house. It would, of course, be silly to say that a house was bad overall because it had a couple of minor defects, just as it would be overgeneralizing to say that somebody is an overall jerk because she makes a few social blunders at cocktail parties. But if the analogy with houses holds, it would not be overgeneralizing to call a person bad who consistently displayed a wide range of importantly bad traits.”

HEALTHY Magazine MARCH 2013

>> Advisor Oral Health

Teeth Techniques:

Brush the Right Way You have probably been brushing and flossing your teeth for several years now—it’s something we hopefully learn to do as toddlers and continue our entire lives. But did you know that there is a right way to brush? Have you been brushing the right way, or could your technique use a tune-up? Here are four tips for keeping your teeth and mouth clean with proper brushing.

Tip #2:

Tip #1:

When you do brush, remember it’s not a race. Take your time, spending at least 2-3 minutes on brushing, with equal amounts of time on each part of your mouth. That can seem like a long time if you’re just standing at the sink, so try multi-tasking while brushing to pass the time.

Choose the Right Tools

You need to start with the right kind of toothbrush. If you’ve ever walked down the oral care aisle at the grocery store, you know there are dozens of brushes to choose from, with options for angled bristles, straight bristles, comfort handles, and different bristle softness. There is no ‘definitely right’ or ‘definitely wrong’ toothbrush; the key is to find one that fits your mouth well, has a comfortable handle, and includes soft bristles to gently scrub your teeth without aggravating gums. You can also get a great cleaning from both electric and manual models, as long as you have good technique to remove excess plaque.

HEALTHY Magazine MARCH 2013

Clean Your Teeth Often, and Take Your Time

Even the best technique cannot make up for infrequent brushing. Both children and adults should brush at least twice a day, three times if possible. Brushing and flossing helps remove bacteria and plaque from the teeth, which builds up if there is too much time between brushing. On the flip side, brushing way too much can actually have a negative effect by damaging gums and wearing down tooth enamel, so aim for 2-3 brushings each day. Try to floss at least once per day as well, to keep surfaces between teeth clean.

Tip #3:

Develop Good Technique

Brushing horizontally across teeth is not good for them, and can irritate and damage the gums. Instead, hold the bristles at about a 45-degree angle and use short, vertical strokes or a circular motion over the entire tooth. The best way to ensure you cover every part of your mouth is to divide it into

four quadrants, then spend 30-45 seconds in each. Be sure to brush the front and back of every tooth, since plaque builds up on both sides. You can also brush the cheeks, tongue, and top of your mouth to remove bacteria and freshen breath.

Tip #4:

Keep a Clean, Fresh Toothbrush Your toothbrush should remove bacteria from your mouth, not harbor bacteria. Be sure to rinse it completely when you finish brushing, and store it in place where it can dry completely (since moisture creates a prime breeding ground for bacteria). Then change your toothbrush at least every 3-4 months, more often if it looks worn out. Some toothbrushes even have colorchanging bristles to let you know when it’s time to change the brush.

About the Author William Carroll, DDS

Roseman University of Health Sciences South Jordan Campus 801.302.2600 www.roseman.edu Dr. Carroll is an Associate Professor at Roseman University College of Dental Medicine in South Jordan, Utah. He graduated from the UCSF School of Dentistry, completed a two-year AEGD residency at Walter Reed National Military Medical Center in Bethesda, MD, and recently retired from the US Navy after more than 30 years of service.

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nutrition notes

one-pot wonders

Eat your way to health

For wholesome, mouth-watering meals, try these simple do-it-yourself recipes. With basic, simple ingredients, you’ll save yourself time and money.

This hearty dish serves 4.

Stir-Fried Curried Beef with Vegetables ingredients

directions

1 tbsp vegetable oil ½ medium yellow onion, thinly sliced 2 cloves garlic, thinly sliced 1 lb ground beef ½ tsp ground ginger 2 tsp curry powder 1 tsp ground coriander 1 tsp ground cumin 1 cup baby carrots 1 cup fresh-frozen peas ½ cup green or yellow string beans, cut into

1. In a large skillet or wok, heat vegetable oil

bite-size pieces ½ cup water 1 lemon, cut into fourths

Nutrition facts: Serving size: 1 cup, Calories 284.3, Total Fat 9.7 g, Saturated Fat 4.8 g, Cholesterol 68.5 mg, Sodium 116.4 mg, Total Carbohydrates 17.1 g, Dietary Fiber 5.4 g, Protein 28.7 g, Vitamin A 270%, Vitamin C 21.3%, Calcium 5.8%, Iron 21.8%

HEALTHY Magazine MARCH 2013

over medium-high heat until smoking.

2. Stir-fry sliced garlic and onions for 1 minute, stirring frequently. Add ground beef and spices; stir-fry with garlic and onion until no longer red. 3. Add carrots, peas and beans. Stir to coat vegetables in spices, and stir-fry until vegetables are brightly colored. 4. Reduce heat to medium, add water, cover and steam for three minutes, until vegetables are tender and crisp. 5. Serve immediately and garnish with a lemon wedge.

TIP For less fat, calories and cholesterol, substitute ground turkey or ground chicken for the beef. Indian restaurants usually offer different degrees of spice, depending on your preference and tolerance. If you like a good kick (for both your taste buds and your metabolism) add a pinch or two of crushed red pepper flakes. If you’re not a spicy eater, the fresh-squeezed lemon juice should calm the spice in this recipe. As an authentic side, serve this dish with steamed basmati rice or couscous. HEALTHY-Mag.com

All you need is a heavy-duty wok, a few key ingredients and a spice rack for a dinner in a dash. Use these recipes as-is, or if you like to experiment in the kitchen, use them as a healthy foundation and add your favorite vegetables for a meal all your own. Vegetables, when steamed or raw, can be eaten in nearly unlimited amounts. Add veggies for extra fiber, satiety and antioxidants.

Stir-Fried Chicken with Noodles ingredients

directions

1 tbsp vegetable oil 4 garlic cloves, minced 1 tbsp minced fresh ginger ¼ cup green onions, thinly sliced 1lb boneless skinless chicken, cut into bite-size pieces ½ cup carrot, thinly sliced ½ cup leeks, chopped ½ cup fat free chicken broth 8 oz Ramen noodles, cooked 1tbsp granulated sugar 2 tbsp soy sauce 1 tbsp oyster sauce 1 tsp dark sesame oil

1. Cook ramen noodles according to package directions, without seasoning packet. In a wok, heat vegetable oil over medium-high heat until smoking. 2. Stir-fry garlic and ginger for 10 seconds. Add chicken; stir-fry until no longer pink inside. 3. Stir in carrot and leek. Add broth, reduce heat and simmer for 3 minutes. Add noodles, sugar, soy sauce and oyster sauce; stir to coat noodles with sauce and heat through. 4. Drizzle with sesame oil and top with green onions.

Nutrition Facts: Serving Size: 1 ½ cup. Calories 279; Protein 28 g; total carbohydrates 21.4 g; total fat 9.4 g; saturated fat 2.1 g; cholesterol 70 mg; fiber 1.4 g.

TIP To change the flavor from Asian to Italian, swap the ramen noodles for fettuccini, omit the ginger, and replace the sugar, soy sauce, oyster sauce and dark sesame oil with ½ cup quality white or red wine. Add the wine after the chicken becomes white on all sides, and then simmer with carrots and leeks for 5 minutes to cook off the alcohol. Instead of topping the dish with green onions, choose fresh rosemary sprigs and fresh, diced Roma tomatoes.

Eat your way to health

This hearty dish serves 4.

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HEALTHY Magazine MARCH 2013

nutrition notes Written by: FDA & USDA

Eat To Stay Young Learn How antioxidants can help slow the aging process Ever noticed how vitamin C-rich lemon or orange juice poured onto a fruit salad can prevent the fruit from turning brown? Believe it or not, that is a simple illustration of how antioxidants help protect the body from harmful oxidation. Just as oxidation causes an apple to brown or metal to rust, oxidation inside the human body causes wear and tear that contributes to aging, heart disease, cancer, cataracts and many other disorders. 58

umans need oxygen to survive. However, as the body uses oxygen it produces by-products known as “free radicals” that cause damage to the body’s cells. Free radicals and toxins found in air pollution, pesticides, cigarette smoke and other lifestyle factors lead to aging and a host of ailments.

The body’s best defense? Antioxidants. These protective nutrients help cells combat the healthrobbing action of free radicals and other environmental toxins. Antioxidants include vitamins A, C and E. Though the amount of these nutrients found in a particular food is important, scientists at the United States Department of Agriculture (USDA) are now using a special measurement to determine the total antioxidant power of foods. ORAC, or oxygen radical absorbance capacity, measures the ability of foods and other substances to stop free radicals from causing damage, and determine how quickly each food works. The USDA believes ORAC is a more accurate assessment of a food’s protective power than simple nutritional content because compounds of nutrients in certain foods appear to have a greater protective effect than any nutrient alone. ORAC measurements reflect more than concentrations of vitamins, signifying that other phytochemicals in fruits and vegetables also play a role.

HEALTHY Magazine MARCH 2013

The latest ORAC research has provided new evidence that certain foods may help slow the aging process. Experts say that a great deal more investigation is needed. However, initial laboratory studies of rats found that when fed ORAC-rich diets, they did not experience such age-related problems as loss of long-term memory and learning ability. The diets also proved to protect blood vessels from free radical damage. Many fruits and vegetables serve as good sources of antioxidant vitamins, but USDA scientists have identified a high-powered group of fruits and vegetables that they believe will reduce the risks of aging -- including senility. In a recent study, researchers found that diets rich in these superfoods raised the antioxidant power of the blood by 10 to 25 percent. To reap the benefit of their anti-aging properties, the USDA recommends a person consume between 3,000 to 5,000 ORAC units every day. As research continues, nutritional intervention may prove to play a significant role in better long-term health. Though it is too early to say with certainty that ORAC-rich foods slow aging and extend life, experts agree there is no question that antioxidants improve overall good health. HEALTHY-Mag.com

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nutrition notes

An Herb Blub:

Small plants, big health impact Here’s the great news about herbs: they taste great, they’re easy to cook with, and they don’t add nearly as much salt, fat or sugar to our diets as other ingredients we regularly add for flavor. Unlike the salts and oils we reach for almost automatically, herbs are also rich in nutrients. Table salt, for example, is effectively raw sodium—an essential nutrient, true, but one we overdose on regularly. Likewise, butter is near straight saturated fat. Granted, margarine is a little better, with at least some vitamin A and K, and olive oil contains vitamins E and K, but that pales in comparison to most herbs, which often contain a variety of vitamins and minerals for significantly less negative trade-offs. Enumerating the potential benefits of all herbs—by definition, any plant with edible leaves—is the topic for a small book. Here, we’ve narrowed this list to a few favorite culinary herbs you might like to become acquainted with, if you’re not already.

HEALTHY Magazine MARCH 2013

Basil, Oregano, and Marjoram You’ve probably encountered these socalled spaghetti herbs before, perhaps the last time you had a pizza. What you may not have realized is that these unassuming little plants are nutritional powerhouses. Basil is an excellent choice if you’re cutting calories—tossing a few whole leaves on your next pizza or salad will add flavor and character, plus a sizable portion of vitamin K, in exchange for a mere calorie or two. Oregano is higher in calories—more than three times higher—but a teaspoon won’t do much damage, and this herb offers a greater diversity of nutrients, if in smaller portions. Like basil, oregano is high in vitamin K, but even a teaspoon will add notable traces of calcium and iron as well. Marjoram is probably the least common of these three. It is similar in flavor to basil— though stronger when cooked—but more like oregano from a nutritional point of view. It might be slightly higher in calories, but that’s because it contains more fiber. It’s highest in vitamin K, iron and calcium. Cilantro Cilantro is another good seasoning choice if you’re aspiring for weight loss. Like basil, cilantro is extremely low in calories, but big on flavor and personality. It’s also high in vitamins A and K, and contains smaller amounts of vitamins C and E, plus folate, potassium, copper and iron. It makes

routine appearances in Mexican fare, in salads and next to chicken, but 101 Cookbooks puts it in recipes for soups, curries, humus, and noodle bowls. There are, however, those who can’t stand so much as the smell of cilantro. Last year a genetic survey of 30,000 individuals linked a specific gene controlling perceptions of taste to hating cilantro. According to Nature, to an estimated 21 percent of those descended from east Asians, 17 percent of those with European ancestry and 14 percent of those with African ancestry, cilantro— and coriander, a spice made from the herb’s seeds—do in fact taste different. Possibly like soap. Sage and Thyme These two common spices are notable for the diversity of nutrients they offer. Sage is slightly high in saturated fat, when compared to other herbs, but it is also a good source of vitamin K, calcium and iron. Thyme, which is lower in fat and calories, is an even better option. It lacks a few of the nutrients sage contains in trace amounts, but it contains more vitamin A, C, and B6, plus riboflavin, folate and a host of useful minerals like calcium, iron, copper and potassium. These are classic additions to soups, casseroles, roasted meats and vegetables. HEALTHY-Mag.com

We’re all familiar enough with herbs like basil and sage, but there are many edible herbs that go unnoticed in our daily cooking.

If you’re looking to serve up a more exotic flavor for some special occasion—or even just for fun—consider lavender. Though best known for its aroma, these tiny purple flowers are perfectly edible, and high in vitamin A and calcium. Chefs often use it to dress up lamb, ice cream and crème brulee. Another unusual herb you can probably find in your yard is dandelion. The greens

are high in vitamins A and K, and contain minerals such as calcium and iron as well. They have an assertive, bitter taste with a slight spice to it, and they make a great addition to any sophisticated salad or soup. They can also be sautéed or steamed like spinach, according to Epicurious. If you’re going to harvest your own dandelions, be sure they haven’t been sprayed or treated with any kind of poison, and wash the greens thoroughly. For the best quality, pick young plants and remove the tougher, thick portion of the stem.

To avoid this, some companies offer freeze-dried herbs. This is about as close as you can get to suspended animation, but expect to fork over extra cash for it. And if you’re not careful, you’ll still lose nutrients the moment you cook it.

If you’re cooking a dry dish—for example, if you’re grilling chicken— you’ll want to add your herbs at the last possible minute to preserve the nutrients. If you’re cooking any kind of liquid-based dish, like a soup, go ahead and add the herbs whenever you’re ready. The nutrients will come out of the plant, but will remain in the broth.

Copper Manganese Selenium

Zinc

The secret, according to Vicki Vosburg, a master herbalist and the owner of The Herb Pantry in Boise, is in the preparation of herbs.

Vitamin B6K Folate

Niacin

Riboflavin

Thiamin

On the other hand, most nutrients are destroyed by heat—they evaporate with the liquids contained inside the plant—and so dried herbs may also lose a good portion of their nutritional value if not handled carefully.

Vitamin K

Fresh may seem like the healthier choice, but that may not be the case. Like all fruits and vegetables, the nutritional value of herbs is at its peak only if the plant is perfectly ripe, and not picked too late, or prematurely. Additionally, the nutritional content gradually fades as

Vitamin C Vitamin E

the plant decays after it has been picked. Ideally, fresh herbs should be used within three days.

Fiber Vitamin A

There is significant debate over what form of storebought herb is best—should you buy fresh, or dried?

Protein

Selecting and Preparing Herbs

Likewise, savory is an old herb once highly popular but now mostly forgotten. Seeking it out will add a vintage element to your cooking, as well as vitamins A and C, calcium and iron.

Go Gourmet

Calcium Iron Magnesium Phosphorus Potassium

Chervil and Savory Chervil is rare in the US, but was once considered the finest of fine French herbs. According to Nation’s Restaurant News, it made a tiny comeback two or three years ago, but it is still often overlooked, so much so you might only find it at specialty markets. It’s not especially high in one particular nutrient, but is notable for its nutritional completeness—particularly where the essential minerals are concerned. It lacks only sodium and copper.

Have your own favorites? The chart above should give you a good idea of what nutrients come from where. The values here represent a 100-gram portion of each herb— more than most would ever use for cooking, but useful for a direct comparison. An X indicates that herb contains enough of a particular nutrient to fill 10 percent of the recommended daily requirement.

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HEALTHY Magazine MARCH 2013

events.

health &wellness 4-10 9 A Celebration of Real Beauty

rercreation

4-10 Freestyle Junior Nationals: Pipe, Slope, Moguls

Annual community education event designed to promote a healthy self-image for women. The event brings together all age groups, ethnicities and sizes of women as we each celebrate our own unique brand of beauty. Education, entertainment, resources for women, and motivational experiences to create a lasting impression. Thanksgiving Point. 10 AM - 6 PM

Come watch the rising winter sport talent hit the slopes at Park City Mountain Resort. 435-649-8111 www.irideparkcity.tv

8 Chocolate Lovers Train

801-492-9200 acelebrationofrealbeauty.com

A ticket for the Heber Creeper on this night gives more than just a train ride. You will get to sample some of Utah’s best chocolate, and enjoy the live music of excellent Utah musicians.

435-654-5601 hebervalleyrr.org

Learn the realities and myths of fertility and what you can do to achieve your goals. Utah Fertility Center | RSVP to reserve seat 6:30-8:30 PM MATC Lehi Campus 2301 W. Ashton Blvd. Classroom #219

801-492-9200 www.UtahFertility.com

Bowls for Humanity

Professional and student artists combine their work to go on sale to support the Food and Care Coalition. The annual event, which has drawn up to 1,000 people in the past, will take place at the Food and Care Coalition (299 E 900 S) in Provo.

801-373-1825 www.foodandcare.org

15 NCAA March Madness

Come witness the madness first hand at the Energy Solutions Arena, which will host multiple round 2 and 3 games from the Division 1 men’s basketball tournament.

801-355-SEAT

FREE Patient Education Seminars

FIFTH ANNUAL RUNNING OFTHE LEOPARDS 5K

East High School and the PTSA welcome all fitness enthusiasts to run, walk or jog in the fifth annual Running of the Leopards 5K on Saturday March 23, 2013 at 8:30 a.m. The race is a USATF certified course as well as a Utah USA circuit race. The course is ranked "the fastest 5K in the State!" We invite all to participate in this year’s community event!

www.energysolutionsarena.com