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Protein 101
Protein supplements are definitely in vogue these days. There’s whey, casein, soy and a number of others. For each kind of protein there are hundreds of brands that all claim to be the best. So which do you choose? In an effort to aid you in answering that question, we’ve compiled the facts and a few of the best brands.
26 The Cardiovascular Decline of Our Kids
Video games, TV, iPads, smartphones and the list of distractions goes on and on. Much has been written and said about the behavioral effects of technology on our kids—but what about the physical effects? Our kids are now running a slower mile and showing worsening cardiovascular health than their peers from a few decades ago.
28 Sideline Superheroes
We’ve all probably experienced “the sports parent.” Odds are we may have been one at some point—it’s a pretty common phenomenon. We get upset when another kid fouls our child. We scream and we yell and we coach (even if we’re not asked to do so). What we might not realize is that we could be ruining a good thing for our kids.
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March 2014 VOL. XIV № 3
C O N T E N T S
30 The Daily Multivitamin Debate
Chances are you take a multivitamin of some sort. Multivitamins are claiming to do a lot of wonderful things these days—improve brain function, support joint health, increase energy, etc. But new studies say that they might not be all they’re cracked up to be.
32 The Sleep Debt Epidemic
What comes to mind when you think of the word ‘epidemic’? You probably think about the flu or some other infectious disease, right? But sleep deprivation—an epidemic? Yeah, it’s serious. Seventy million Americans suffer from some kind of sleep disorder and millions more are putting their health on the line by missing out on their eight hours a night.
34 Boooooring
“What’s boredom got to do with vigor,” you ask? Well, more than you might think. Understanding what boredom is and why it happens might be the answer to finding more vigor and energy from day to day.
38 Over Diagnosed?
Attention Deficit Hyperactivity Disorder is garnering more and more of the media spotlight these days. With new wonder drugs that claim to treat ADHD and help kids reach their full potential, it’s no wonder that ADHD prescriptions have risen drastically in the last 20 years—from 600,000 in 1990 to 3.5 million by 2010. Why? Is it something we should be worried about?
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VIGOR T
his month’s theme—Vigor—is an answer partly due to the many reader inquiries that come to us at info@healthy-mag.com. Here are some of the most recent questions this year:
• What’s better—working out at home or at the gym? • How does flexibility fitness compare to aerobics and other common exercises?
• What activities burn the most calories?
• Does exercise really help burn fat while I am in an ‘at rest’ situation? The skinny of it all is that we are interested in fitness. There is little debate that exercise is time well spent. What continues to be impressive is the amount of data and research being conducted on the seemingly endless benefits derived from fitness. The seesaw correlation between activity’s benefits and in-activity’s physical deficits continues to grow. Volumes have been written on fitness’ positive effects on coronary heart disease, hypertension and high blood pressure, weight management and obesity, quality of life, musculoskeletal conditions, cancer and diabetes.
®
FEBRUARY 2014
To me, one of the most intriguing health concerns that is being studied in relation to physical fitness is in the field of mental health. Recent studies suggest that more active individuals are at two times lower risk for depressive symptoms. Consider these facts that have been derived in this field:
VOLUME XIV, № 2
EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-idaho.com CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-idaho.com MEDICAL DIRECTORS Steven N. Gange, M.D. | Lane C. Childs, M.D. CHIEF MARKETING OFFICER Timothy Howden | timothy@healthy-mag.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com
Physical activity is associated with fewer symptoms of anxiety and depression, as well as higher positive mood and general well-being, particularly in women and persons over 40.
• I have heard that exercise reduces bone loss. Is this true?
P H O T O B Y T I F F I N E E D AW N . C O M
MAGAZINE
Adults who spend more time participating in regular exercise, sports or other physical activities have fewer symptoms of depression and anxiety than persons who report no or low levels of participation in these same activities.
• Can you publish an article on the different types of protein?
WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF
Healthy
EDITOR'S NOTE
MANAGING EDITOR Michael Richardson | michael@healthy-mag.com ONLINE EDITOR Taylor Smith | editor@healthy-mag.com
Persons reporting higher levels of daily leisuretime energy expenditure had higher positive mood than persons reporting lower levels of energy expenditure.
DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com
Persons with few depressive symptoms who were less active in 1995 were at greater risk for having a high number of depressive symptoms in 2005.
CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Brooke Kittel, Darrin F. Hansen, David Joachim, Douglas H. Jones, Robert Jones, Andy Peiffer, Lisa Mathews, Stuart B. Porter, Mark Saunders, Andrew Weil
People getting no physical exercise were three times more likely to be depressed than people who were regular exercisers. More recently, studies have been conducted on the link between physical fitness and reducing the risks of Alzheimer’s disease. Researchers say people who maintain intellectual and physical activity as adults are far less prone to the degenerative brain disorder late in life. Although some of the effects may be due to cardiovascular fitness, most of the benefits of an active life likely involve preserving brain power.
Healthy Magazine® (866) 884-3258 info@healthy-mag.com www.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.
“The brain is like every other organ in the body: It ages better when it’s used,” says Dr. Robert Friedland, a neurologist at Case Western Reserve University in Cleveland. “When you’re busy learning, when the brain is involved in learning, the health and size and connectivity of neurons is enhanced.”
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That’s food for thought. I suppose the core theme of this month’s Healthy Magazine is simply to find your fitness fancy and get moving with vigor!
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Forever Burning, Random Ways You Burn Calories All Day
fit-facts There are two ways to look at the
Standing in line:
following facts. Some will pat themselves on the back for burning calories ignorantly. Maybe they’ll even excuse themselves for not going to the gym, thinking only of those charred calories from grocery shopping.
80-110
calories per hour
The RIGHT way to look at this is to see how important an active lifestyle is. Also, if your workout is burning as many calories as a trip to the grocery store, it’s time to step up the gym game.
Texting:
30-40 calories per hour
Sitting in front of a TV:
50-65
calories per hour
(Don’t forget, your body is still working even when you do nothing.)
Shoveling snow by hand:
For Comparison:
360-500 calories per hour
By Healthy Magazine
Running (10min/mile)
600-900 calories per hour
Computer work:
80-120 calories per hour
Source: realbeauty.com, health.harvard.edu
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You burn more calories sitting in the COLD than in the HEAT. Likewise, taking a cold shower causes your body to work harder to maintain its temperature, burning more calories.
A trip to the grocery store, pushing cart:
200-300 calories per hour
Laughing for 10 minutes:
20-40
calories per hour
Reading, sitting:
60-100 calories per hour
Sleeping:
40-60
calories per hour
DRAINING THE CALORIE POOL A group of large food companies, including Kellogg’s, Unilever and Coca-Cola, reported that they sold 6.4 trillion fewer calories in the United States in 2012 than in 2007. This decline results in a reduction of 78 calories per person per day in the U.S. This represents a step in the right direction, towards stopping childhood obesity. Source: L.A. Times
Chewing gum:
10
calories per hour
The heavier you are, the more calories you’ll burn when doing most any activity. Facebook.com/HealthyMAG
The Burning Brain If we were to have an entire day of no activity, we’d still use about 1,300 calories. The brain would need 260 of those calories to function properly, even though it makes up only two percent of our body weight. An average person will burn 300-400 calories with his brain every day. Source: Scientific American
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Five Keys to Beginning Marathon/ Half-Marathon Training WRITTEN BY ELISE FRANKS,
BRIGHAM YOUNG UNIVERSITY MS, EXERCISE AND WELLNESS
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RUNNING A MARATHON OR HALFMARATHON FOR THE FIRST TIME CAN BE A DAUNTING TASK—ESPECIALLY WHEN YOU
START RESEARCHING THE PLETHORA OF TRAINING TECHNIQUES THAT ARE OUT THERE. BUT IF YOU JUST KEEP THESE 5 EASY KEYS IN MIND, YOU WILL BE ON YOUR WAY TO SUCCESS!
1
2 GEAR
What you’re wearing really can affect how you perform. Wear shoes that you are comfortable in and that you have experience running in. Make sure you’re not just throwing on any old t-shirt and shorts—you need breathable fabric and clothes that won’t irritate your skin when you start sweating and moving.
SCHEDULE The most important thing is to set a schedule and stick to it. A typical training schedule requires about 16 weeks. Start training early so that you will have the appropriate time to accomplish everything you want to. Half-marathons and marathons alike require months of training if they are to be approached in a safe manner. You won’t produce any results without putting in the appropriate effort, and you need a plan for how you will put that effort in. It may even help to get a friend or relative on board who will help you succeed with that schedule!
3 ATTITUDE
4 TRAINING
Don’t push yourself harder or farther than you are able. There are plenty of training schedules available and it is important to find one, or create your own, that starts at a point that you are able to handle without injury. It is also important to remember that running is not the only form of exercise you should be doing to prepare for your race. Marathon Training Academy emphasizes, “Even elite runners take the time to incorporate cross training into their schedules.”
5 DIET
Marathonguide.com emphasizes that “marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein and low in fat.” Whole grains are the best source for carbohydrates, while vegetables and fruits are also a healthy, easy option to attain the level of carbs needed. Nuts, beans, fish and lean meat are the healthiest option when it comes to foods high in protein. Last but not least, water is crucial!
According to Active.com, gratitude, humility, faith and patience are just a few traits that will help keep you on the path to a successful marathon/ half-marathon. A positive attitude is key. View trials that may arise as moments of growth instead of moments of hardship. View training as time for self-improvement instead of moments of exhaustion. If you keep a positive attitude, the whole marathon/half-marathon experience will be so much more enjoyable.
IF THIS IS YOUR FIRST MARATHON/HALF-MARATHON, IT’S IMPORTANT TO REMEMBER THAT THE REAL SUCCESS IS IN THE COMPLETION OF THE RACE! THAT IS WHERE THE TRIUMPH IS FOUND—BEING ACTIVE, IN-SHAPE AND KEEPING YOUR BODY MOVING. Sources: marathonguide.com, active.com, marathontrainingacademy.com
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WHY DEHYDRATION IS SAPPING YOUR ENERGY. WRITTEN BY HEALTHY MAGAZINE
“I ALWAYS HAVE MORE THAN ENOUGH ENERGY. IN FACT, I WISH I HAD LESS ENERGY,” SAID NO ADULT EVER. We would all love to have more energy. If we had a little more energy we would be able to keep our homes and offices spotless, our kids would get all the attention they need, and we’d all look like super models because we could get to the gym six days a week. OK, maybe things wouldn’t be that perfect, but we could all still use a little extra energy from time to time.
"even mild dehydration can begin to immediately affect a person’s mood, energy levels and even their ability to think clearly"
So what is it that makes us feel like we’re always running on empty? If you asked a doctor, they would probably tell you that diet and exercise have the biggest impact on energy levels—and they’d be right. But what we often fail to think about, at least when it comes to a good diet, is the daily amount of water we drink. It’s hard to admit sometimes, but getting tired and having less energy is just one of the realities of getting older. With that said, staying active, staying hydrated, eating right and getting enough sleep to keep us going strong well into our golden years. We all know that dehydration can have some serious consequences. Even still, the majority of us are not drinking enough water and it’s a large part of why we’re all so tired all the time. Water is the most vital source of energy for our bodies. When we don’t get enough of it, just about every organ system in our bodies begins to function below capacity. According to a recent study done by the University of Connecticut’s Human Performance Laboratory, even mild dehydration can begin to immediately affect a person’s mood, energy levels and even their ability to think clearly. Contrary to popular belief, dehydration doesn’t just occur when you’re exercising. If you’re stuck behind a desk for eight hours you still need about 2 liters of water per day to stay adequately hydrated. If you’re exercising vigorously, you’ll need even more water to make up for water lost due to sweating and increased metabolic demand. Our bodies are 75 percent water, when it comes down to it. We need it and we need it bad. So the next time you’re feeling tired or run down, odds are you need to drink more water.
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A SIMPLE GUIDE WRITTEN BY GREG MARSHALL, THE GYM AT CITY CREEK, SALT LAKE CITY
EVERYONE WHO IS LOOKING TO GET INTO SHAPE WANTS TO KNOW WHETHER THEY ARE DOING THE RIGHT OR THE WRONG THING WHEN IT COMES TO THEIR WORKOUTS. WEIGHT TRAINING IS A KEY COMPONENT FOR GETTING THE RESULTS THAT YOU WANT, PARTICULARLY IF YOU ARE LOOKING TO TIGHTEN AND TONE UP, BUT MANY ARE SIMPLY UNSURE ABOUT WHAT TO DO WITH WEIGHTS IN THEIR HANDS.
1
TRACKING First, you must track the weights that you are doing on all of your lifts so you know how to gauge your progression. Tracking is critical if you want to build a successful fitness mindset because your body doesn’t change noticeably every day; therefore you need something to track to see if you are progressing or not. Not knowing your progress probably means you’re not progressing at all, or at least not as much as you could be.
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STARTING WEIGHT The rule of thumb on where to start in the amount of weight you should lift is pretty simple. If the weight seems easy to perform then gradually increase the weights until you reach a weight that is challenging when you do the 10-12 reps. That will be your starting weight for that particular lift. You do not want to make this process overly complicated by using some sophisticated formula, but you want to start off with lighter weights and do a set of 10-12 reps. Use your body as the gauge—see how it responds.
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INCREASING WEIGHT After you assess the starting weight that you will be using for your lifts, a good rule of thumb is to try to increase your weights on your lifts by five pounds each week. Another sign that you should move up is when you can successfully complete 10-12 reps without it being a challenge. The purpose of this continual increase is to avoid hitting a plateau so your body continuously responds and gives you results. If you do the same weight all the time because it gave you initial results, you will not see any further progress.
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TO PUMPING IRON
Look at lifting weights just like going to school. You need to progress, but at the right pace or you will either be too overwhelmed by the increased work or bored because the work is too easy—and then you will not graduate.
WHY LIFT? The benefits of increasing your strength through weight training are: you will notice a decrease in body fat, a loss of inches in the right places, your clothes will fit better, your energy will increase and your overall outlook on life will improve. Weight training is a critical component to fitness and without it you cannot maximize your results.
ACTION STEPS ›› To keep it simple you can start off with doing an upper body/lower body split. For example, Monday, do an upper body circuit and then Tuesday do a lower body circuit. ›› On the upper or lower body circuit choose three to four different exercises, preferably exercises that are compound, using more than one muscle group to complete. Good examples would be squats, lunges, chest presses, back rows, shoulder presses, etc. ›› Next, do two to three sets of 10-12 reps with moderate weight using the tips I gave you earlier. ›› Finally, if you are just starting out make sure you are not being too ambitious, trying to do too much at once. Think like you are going to school and think long term; you are progressing grade by grade until you graduate, so be patient with yourself.
BULKING AND CALORIES Just a reminder, lifting heavy weights does not automatically transfer into bulking up. Bulking up is all about nutrition and the amount of calories you are eating per day, therefore if you are bulking up you are eating too many calories. That is the easiest way to gauge your calorie intake based on your workouts.
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ABOUT THE AUTHOR
Greg Marshall
Greg Marshall is the sales and personal training manager at The Gym at City Creek, Salt Lake City, and The Gym at Station Park, Farmington, UT. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com
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THE POWER OF
PILATES ENERGIZE YOUR WORLD. STIMULATE YOUR CORE — AND MIND — WITH SOMETHING NEW. BY HEATHER HOOKE
W
hen it comes to working out, some workout routines can seem a bit daunting, especially if you’re a beginner jumping head first into a weight or treadmill routine all on your own. This can be intimidating mentally, not to mention hard on your joints after time physically. If you’re looking for a routine that has the capacity to change your body and way of thinking by allowing a sense of control back into your life, Pilates may be just what you’ve been looking for.
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FITNESS
ENERGIZE
YOUR WORLD
PILATES IS A PHYSICAL FITNESS SYSTEM DEVELOPED IN THE EARLY 20TH CENTURY BY JOSEPH PILATES IN GERMANY, THE UK AND THE US. Pilates uses a body-weight resistance training technique to increase strength and muscle, while — and perhaps most importantly — emphasizing the stretch of each muscle being toned. According to Pilates, the stretch is a key component often forgotten in traditional exercise that allows for that that long, lean effect we all so desperately seek. For some participants of this exercise method, it has been said Pilates can actually change the body you were born with into a longer, leaner version of yourself. While this claim is in debate amongst some fitness trainers, celebrity participants such as Jennifer Aniston, who’s body famously seemed to transform before our very eyes, are no-doubt a contributor to some of the 11 million followers of this practice today as reported by the Pilates Method Alliance. Whether you are looking to lose weight, tone or believe this method really can change your body type, read on to discover the main benefits you can expect from this practice.
1 CORE STRENGTH We’ve all heard it or read it at least once: What makes Pilates different is that it focuses on core strength. Okay, we get it! But what does that mean exactly? Many people hear this phrase and think it means they will get a flatter stomach. This is true to a certain extent. Pilates will use strength techniques to build the muscles that make up the back, stomach and obliques for a stronger core. However, experts from WebMD emphasize the most important component to getting a flatter stomach is watching what you eat along with practicing core-strengthening exercises like Pilates. Do not expect to get the stomach flattening results your co-worker is claiming without being willing to do the work and practice self-control.
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BODY CONTROL
BUILDING BLOCKS
Speaking of self-control, Pilates uses the method of Controlology, which is believed to use the mind to control the body’s muscles and the outcome. The idea is to use this method to increase one’s strength and flexibility, allowing for long-term results for the body and the mind. While the topic is not something we consciously think about each day, control is the answer to many of life’s anxieties; from office work to weight loss to holding back that rude comment during an argument, the ability to control one’s self is powerful. The issue? Self-control is not exactly an easy trait to master. Due to its requirement for intense focus, concentration and poses centered on a strong abdomen, if practiced regularly, Pilates can teach you to control your body and mind during each movement. The result is described as a stronger sense of personal awareness and physical responsibility.
Pilates teaches its participants physically and metaphorically that each technique is buildable on one-another to reach progress. By starting with a strong core, then inner focus and then to branch (or stretch out), one can develop and change their body, habits and life in ways they never knew possible.
3 LONG LEAN MUSCLES Some personal trainers state women are not genetically built to be bulky, yet many women feel they get “bulkier” when they train with weights and end up not strength training at all. The problem with that is, strength training is a must when it comes to staying in shape because, unlike cardio alone, it has proven to boost your metabolism even when you’re not working-out. So, if you are seeking long, lean and toned muscles but frown on the idea of lifting traditional weights, Pilates could be your solution. By using your own weight in resistance training to hold specific poses followed by stretching of the muscle, your body works synergistically to tone and literally stretch out the muscle allowing for that long, lean effect. Over time, the results will be lost inches on your waistline, arms and legs, giving participants that “new body” feel with continued practice and paired with a healthy diet.
HOLLYWOOD ICONS DEVOTED TO PILATES: Jennifer Aniston Catherine Bell Pat Cash Kim Catrall Kim Coles Joan Collins Courtney Cox Cindy Crawford Michael Crawford Jamie Lee Curtis Susan Dey Minnie Driver Daisy Fuentes Danny Glover Hugh Grant Shalom Harlow The Cleveland Indians Jessica Lange
Madonna Carrie-Anne Moss Martina Navratalova Gwyneth Paltrow Sarah Jessica Parker Stefanie Powers The San Francisco 49ers Martha Stewart Rod Stewart Sharon Stone Uma Therman Charlize Theron Tina Turner Vanessa Williams Kristi Yamaguchi Special thanks to: pilatesinsight.com
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SMILE DESIGNS
BY
Jennifer Pollard Procedure: Full Mouth Reconstruction
In Just Two Visits, Dr. Golpa performs Extreme Smile Makeovers as covered by ABC, featuring Sedation Dentistry and Complete Restorations. With over 12 years experience exclusively in the advanced field of Aesthetics, Full Mouth Reconstruction and Implant Dentistry, Dr. Golpa can give you the ultimate dazzling smile you’ve always dreamed of.
M
IKE
GOLPA D.D.S.
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www.drgolpa.net
(702) 641-7111
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PROTEIN101 WRITTEN BY HEALTHY MAGA ZINE
A GUIDE TO NAVIGATING THE WORLD OF PROTEIN SUPPLEMENTS.
If you’ve been to the gym, you’ve probably heard a personal trainer or a friend say that you’ve got to drink a protein shake after your workout. Judging by the way many people talk about the importance of protein, it seems almost as essential as the weights themselves. That’s a little dramatic, of course, but a good supplement can go a long way toward helping you reach your fitness goals. Simply put, there’s some substance to all the hype surrounding protein supplements. It helps promote healthy weight gain (lean muscle) and helps muscles recover after a hard workout. Anyone who’s been to the gym or walked into a health and nutrition store knows that, when it comes to protein, there are an almost overwhelming number of options from which to choose. So, what kind do you choose? Whey, soy, casein, egg? They all have their pros and cons, so here are a few helpful tips to help you navigate the world of protein supplements.
WHEY
CASEIN
SOY
This is, by far, the most popular kind of protein supplement on the market today. Why? Because it is proven to promote lean muscle growth and fat loss, on top of supporting good cardiovascular health and strong metabolism. It absorbs quickly and it used rapidly by the body, so it’s the ideal postworkout supplement. After a hard workout, the body craves nutrients and fuel to recover, replenish and rebuild the muscles. The only real draw back to whey protein is it can be hard to digest for people who are lactose intolerant.
Casein, or sometimes just called milk protein, is derived from milk and has some qualities that differ from whey protein. Where whey is quickly absorbed by the body, casein is a slow-release protein. This means that casein breaks down slowly and provides a steady stream of muscle fuel. Whey protein is better at augmenting protein synthesis (the process by which your muscles make use of the protein) but its effects are short-lived. Casein, on the other hand keeps protein levels high for a longer period of time. Ideally they should be used together, but whey is cheaper and more abundant, so casein is often neglected.
Among the vegetable proteins, soy is the most popular. This kind of protein is similar in nature to whey protein, but also has its pros and cons. Soy offers some health benefits like isoflavones that act as antioxidants, heart benefits and soy has been used by women going through menopause because it naturally aides the body’s production of estrogen. It does have a strong taste, however, that some find unpleasant. It’s a great option for people who are sensitive to dairy products.
Ultimately, protein derived from whole food sources is preferred to any kind of supplement. However, used as an added source of additional protein, supplements can help you lose weight or gain lean muscle mass. The key is to use them wisely and pick the right kind to meet your needs.
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PICKING THE RIGHT PROTEIN is more than just figuring out what kind of protein you need. Once you know what kind you want, you’ve got to find one that you like and that tastes good. There are plenty of options, so don’t be afraid to try a few. Here are a few of our favorites. Optimum Nutrition (ON) Gold Standard Whey As far as whey goes, we think this one tastes the best, mixes the best and has a relatively low amount of artificial sweeteners. It comes in a variety of flavors, but the plain chocolate is hard to beat.
MusclePharm Combat Blend This whey-casein blend is great mixture of both worlds. Complete with benefits from fast-acting whey and slow release casein, this protein helps feed your muscles over the short and long term.
Optimum Nutrition (ON) Soy Protein ON has a wide range of soy protein flavors that mix well and provide you with a great non-dairy protein alternative. If you’re looking for some of the benefits of soy or looking to avoid complications with dairy, this is a great choice.
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B Beauty
The $20 Challenge DO YOU HAVE TO BREAK THE BANK FOR MAKEUP? WRITTEN BY MEGAN MOORE
I
am never one to back down from a challenge, so when Healthy Magazine wanted me to pull together a full face of makeup from local stores for just $20... I couldn't wait to hit the pavement and find affordable products that also performed well. You'd be surprised at the quality of drugstore makeup these days and the vast array of options available to the savvy shopper. Throw in a few store coupons and your $20 bill could stretch even further! So let's dive in and take a look at the winning products that came out on top for this bargain beauty challenge.
FACE: Maybelline Instant Age Rewind Treatment Foundation
($8.49 Target) This lightweight liquid formula goes on so easily and blends with almost no effort. My favorite feature is the no-mess twist up applicator which allows you to apply the color without ever getting your hands dirty. The rounded sponge is perfect for getting under the eyes and around the nose and it removes easily for cleaning if needed. Apply an even coat over the hole face, then wait a minute or two for the product to soak in and turn to a powdery finish. Follow up with your favorite foundation brush and blend in small circular motions to an airbrush finish.
LIPS: Maybelline Baby Lips
($2.97 Walmart) To save money on lip care, I like to use a product that delivers both the moisture of a balm and the color of a lipstick in a single step. Baby Lips does just that— and I have to admit I have more than just a few colors in my collection. They apply so smoothly that you don't need a mirror to get the color on perfectly. You can find them in lots of fun shades and they've just introduced a medicated version that is especially great for dry chapped lips.
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MASCARA: E.L.F. 3-in-1 Mascara
($3.00 Target) This mascara has been one of my favorites for years—the low price tag is just an added bonus. The wand is a rubber bristle version with a unique rounded ball on the end. The ball shape allows you to get into the corners of your eyes so easily, without leaving raccoon-like smudges on your face. You'll discover extra lashes you never knew you had! Turn the wand vertically and sweep it side to side along the lower lashes to get amazing definition without a single clump.
EYES: NYC Shadow Trio
($2.44 Target) When you’re looking to save money on makeup, look for products that multitask. This NYC trio is great for everyday eye shadow and the dark brown color doubles as an amazing brow powder and eyeliner as well. It's really three products in one. Sweep the pink tone across the entire eyelid with a fluffy shadow brush to even out the pigment and add a little sparkle to your eye. Next use the light gold color under the brow bone to highlight and lift the area. Add the deep brown to the crease of the eyelid to add depth and a little drama. Switch to an angled liner brush and use the brown tone to fill in your brows using light hair-like strokes, working with the direction your brows naturally grow. Finally, run the angled brush under a trickle or water, then dip back into the deepest color. Press the brush into the lash line starting from the outer corner then lightly drag the brush across to the inside corner to create a soft smudged liner.
CHEEKS: E.L.F Blush/Bronze Duo
($3.00 Target) E.L.F. cosmetics are a hidden gem rapidly gaining acclaim for the low price point and high quality. You'll double take when you realize that nothing is priced over $5—and then you'll quickly stuff your shopping basket so that no one else can get in on the secret! This blush and bronzer duo adds a perfect pop of color to your face and has great staying power. First, use the bronzer to contour under your cheekbones, across the top of your forehead near the hairline and last, under the jawline down onto the neck for added definition and shadow. Next, add a subtle pop of the pink just on the apples of your cheeks to give yourself an instant natural flush. ABOUT THE AUTHOR
Megan Moore
Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks and expert product reviews to a beauty savvy audience around the world.
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HEALTHY MAGAZINE MARCH 2014
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Canned
ENERGY
What’s the difference between “natural” and your standard energy drink? BY C AITLIN SCHILLE
E
nergy drinks are everywhere. There are entire sections of grocery stores and gas stations devoted to the brightly colored, attractively named pick-me-ups. Some are not much more than chemicals and artificial flavors while others claim to be “natural” alternatives. Which do you turn to for that quick shot in the arm when you have four hours left in the workday and you feel like you’re not going to make it? Better yet, should you resort to energy drinks, natural or otherwise, at all? Common energy drinks, despite their popularity, have received much negative press due to harmful ingredients and their link to serious health consequences. To make matters worse, your typical energy drink, which claims to treat the causes of low-energy, simply masks the problem and then exacerbates it. These health consequences are more serious than heightened nervousness or shakiness. According to livescience.com, health outcomes linked with energy drink consumption include heart problems, the risk or miscarriage in pregnant women, increased likelihood of alcohol dependency, increased likelihood of drug abuse and impaired cognitive function. Because common energy drinks such as Red Bull and Monster have been linked with negative health outcomes, many have turned to so-called “natural” energy drinks. So, how do “natural” energy drinks compare to standard energy drinks? Standard energy drinks contain of a host of ingredients capable of causing adverse consequences. First of all, they contain a halfcup of sugar, excessive amounts of caffeine, red food dye and taurine.
26 HEALTHY MAGAZINE MARCH 2014
NEED MORE
ENERGY?
Because of this, consumers have been driven to select energy drinks with a “natural” label. This has worked well for companies marketing these “natural” products, as products labeled as natural or organic grew 13 percent, while overall food sales grew only 3.4 percent. Unlike standard energy drinks, “natural” energy drinks rely heavily on the B vitamin complex, which plays a significant role in energy metabolism. While the addition of the B vitamin complex is a marked improvement to standard energy drinks, “natural” energy drinks still fall short of being an ideal healthy choice. Like standard energy drinks, “natural” energy drinks still contain very high levels of caffeine and taurine. Furthermore, some consumers are fooled by the label of “natural”, mistakenly believing that this label is indicative of a healthy choice. However, a product needs only needs to contain 5 percent of a natural ingredient to achieve such a label. The bottom line is that “natural” energy drinks are an improvement upon the common, standard energy drinks. Unfortunately, they still fall woefully short of what constitutes a healthy method of increasing energy levels.
As both average energy drinks and “natural” energy drinks are not ideal choices to promote personal health, here are some suggestions for improving energy levels:
CONSUME ENOUGH PROTEIN On average, one should consume 1 gram of protein for every per pound of lean body mass.
GET SUFFICIENT SLEEP A typical night’s sleep should last 7-8 hours. To increase quality of sleep, create consistent patterns surrounding the night’s sleep.
DRINK MORE WATER The recommend amount is 8 8-ounce glasses per day. Even slight dehydration slows metabolism, so it is critical to energy, health and fitness to stay well hydrated.
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WHETHER IT’S TV, VIDEO GAMES, OR SIMPLY A LACK OF INTEREST, STUDIES SHOW OUR KIDS ARE BECOMING LESS AND LESS PHYSICALLY FIT. 28 HEALTHY MAGAZINE MARCH 2014
“REMEMBER WHEN HUMAN BEINGS USED TO RUN?”
– SOME PERSON FROM THE FUTURE
It seems as though adults have been asking the same question with slight variations for a long time now—what’s with kids these days? My grandparents asked the same questions of my parents’ generation and my parents have asked similar questions of my generation. The truth is the world changes and is always changing—both in good ways and bad. Adults everywhere may now have some additional facts to support their efforts to prove that kids these days just aren’t like they used to be. Recently, Dr. Grant Tomkinson presented research at an annual international conference held by the American Heart
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kids are now running a mile about a minute and a half slower than their peers from 30 years ago. <a href=”http://www.shutterstock.com/gallery-401914p1.html?cr=00&pl=edit-00”>1000 Words</a> / <a href=”http://www.shutterstock.com/?cr=00&pl=edit-00”>Shutterstock.com</a>
WRITTEN BY TAYLOR SMITH
Association that demonstrates children’s cardiovascular health is declining at a rate of 5 percent every decade. What does that mean exactly? It means that children these days are less fit than their counterparts were 30 years ago. It also means that kids nowadays are at a greater risk of health problems both now and in the coming years of their lives. One concrete example Dr. Tomkinson and his fellow researchers found after looking through more than 50 studies, in which almost 25 million kids participated, is that kids are now running a mile about a minute and a half slower than their peers from 30 years ago. Furthermore, the US Centers for Disease Control report that childhood and adolescent obesity have more than doubled and tripled respectively in the last 30 years.
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“Country-by-country fitness findings are mirrored in measurements of overweight/ obesity and body fat, suggesting one factor may cause the other. In fact, about 30 percent to 60 percent of the declines in endurance running performance can be explained by increases in fat mass,” Tomkinson said. The decline in cardiovascular performance over the past 30 years is almost certainly connected to rise in obesity figures among children and adolescents, but researchers suggest that there is more to the problem than just poor dieting. Declines in cardiovascular endurance performance are probably caused by social, behavioral, physical, psychosocial and physiological factors, Tomkinson said.
As a country (and really as a global population) our attitudes toward exercise have changed. Exercise is often seen as punishment or some kind of obligation. At the risk of sounding like an overly nostalgic old man, there was a time when playing meant doing something other than killing monsters on a video game. Running around outside for hours used to be fun—possibly because there were fewer options competing for our attention. In fairness, the jury is still out on the negative (or not so negative) effects of video games on children. But whether or not they contribute to unhealthy social behaviors in the future is not the issue. If children are playing hours of video games when they could be outside running, riding their bike, or otherwise engaged in an activity that uses the body’s big muscle groups, then maybe we need to think about their place in our lives. The American Heart Association suggests that kids should engage in at least 60 minutes of daily activities that use the body’s big muscles, such as running, swimming or cycling. Even though some kids may be strong, flexible, or skilled at a particular sport, there is simply no compensating for a lack of cardiovascular fitness. “We need to help to inspire children and youth to develop fitness habits that will keep them healthy now and into the future,” Tomkinson said. “They need to choose a range of physical activities they like or think they might like to try, and they need to get moving.”
HEALTHY MAGAZINE MARCH 2014
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EL BY M IC H A W RI TT EN
RI C H A RD SO
N
HOW SUPPORTING YOUR CHILD’S ATHLETICS MIGHT NOT MEAN WHAT YOU THINK IT DOES The championship game is over. The reporter holds the mic up to your son, the star of the game. “I owe it all to my mom,” he says, his words awakening an inexpressible sense of pride. Now wake up. Your son is currently 7 years old, far from that championship moment of your dreams, that imaginary moment full of flawed notions and time bombs of disappointment. As researchers learn more about our 21.5 million youth athletes, it is becoming clear that parents need to take a time out and assess what they’re doing, because in many cases, they’re doing it wrong. Bruce E. Brown and Rob Miller of Proactive Coaching LLC interviewed hundreds of college athletes, asking "What is your worst memory from playing youth and high school sports?" The overwhelming response was "The ride home from games with my parents." It wasn’t the exhaustion, the cuts, the bruises, or the trash talk. It was their biggest fan that created the worst memories.
30 HEALTHY MAGAZINE MARCH 2014
important; in fact a third of girls and more than 60 percent of boys ages 8-17 say sports are a big part of who they are, according to recent surveys. It’s just that scholarships and winning don’t always top their priorities. And that’s fine. Parents of the 21.5 million kids playing team sports should align their own goals with their child’s when it comes to sports, researchers say. Furthermore, parents need to focus on the many benefits of athletics, not just those they deem most important. Truthfully, with how much we glorify sports for building teamwork, trust and the ability to work hard, parents too often let those priorities fall into oblivion.
Research finds that there seems to be a disconnect between what parents want from their children’s athletics, versus what the kids themselves want. According to research from the Minnesota Amateur Sports Commission, Athletic Footwear Association and USA Today, here are some prevalent attitudes among our young ball players, ages 5-18.
90%
WOULD RATHER LOSE THAN NOT PLAY
65%
71%
WOULDN’T CARE IF NOBODY KEPT SCORE
PLAY SPORTS TO BE WITH FRIENDS
So, to parents screaming about bad calls, lecturing about ball control and complaining about playing time: your kids probably don’t care. That doesn’t mean sons and daughters don’t think sports are
Sources: www.theatlantic.com, “Parents Ruin Sports for Their Kids by Obsessing About Winning” www.thepostgame.com, “What Makes a Nightmare Sports Parent” espn.go.com | theatlantic.com | thepostgame.com
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›› There is always someone better than you, at everything. ›› Those who enforce rules can sometimes be mistaken or biased. You have to deal with it. ›› You can do your best and still not succeed. ›› Cheaters sometimes do prosper. ›› It’s important to continue trying even after you know success won’t happen. ›› Be someone your team can rely on. ›› Nobody likes a sore loser. ›› Find contentment in playing your role, without glory. Perhaps more importantly (especially for children of our generation), sports teach us about failure in a healthy way. “Between the very permanent record created by social media and the Internet to the hyper competitive college process, kids have few places they can safely fail,” Heffernan writes. Parents obsessed with saving their child from failure are doing their offspring a disservice, and this is especially true when the failure happens in a sport, a game where a child can feel disappointment without any real life consequence. And don’t forget that if sports do nothing else for your child, they’ll probably help
them do better in school and help them avoid terrible decisions. Female athletes in high school sports are much less likely to become pregnant, studies show. In general, kids who participate in sports in high school are less likely to do drugs and are much more likely to graduate. Ironically, parents sometimes inadvertently push their kids away from sports and their benefits. Nearly 75 percent of kids who play organized sports quit by age 13, according to Bruce E. Brown, who is a travelling speaker about sports parents. About a third of kids quit because it isn’t fun anymore (nobody is saying kids must like sports, or even play them). But Brown finds that kids often quit sports to get back at their parents. Are you the parent who will drive your child from the true benefit of organized sports, even though he or she actually likes them? Brown characterizes the good and bad sports parent. Parents should take a lesson from grandparents, who are the more preferable fans in a young athlete’s eyes, according to Brown. "Overall, grandparents are more content than parents to simply enjoy watching the child participate," he says. "Kids recognize that.” Brown, an experienced coach as well as researcher, says young athletes don’t respond well to the overbearing parent. "Good athletes learn better when they seek their own answers," Brown says. Bombarding the child with unwanted, pressuring advice comes from parents’ inability to place athletics within the scope of an entire life. The development of character must trump the triumph of a trophy.
Agassi’s Dad: Terrible Sports Parent Tennis great Andre Agassi had a terrible sports parent, his dad. He recalls in his autobiography that once, at nine years old, he beat former NFL great Jim Brown in a tennis match to win $500 for his father. The father initially wagered his own house, versus Jim Brown’s $10,000, but the club owner convinced Brown not to. In another instance, his father did something more typical to the average bad sports parent, though still extreme in nature. Agassi had just won the Grand Slam title in 1992, at Wimbledon, and his father’s initial reaction was “You had no business losing that fourth set.”
Bad ›› ›› ›› ››
Overemphasizes sports at the expense of sportsmanship. Treats the child differently after a loss versus a win. Undermines the coach. Kids paying attention to yelling parents perform worse. Lives athletic dream through your child. For example, you take credit when the child does well, and care more about winning than your child.
Good ›› ›› ›› ›› ››
Cheers on every member of the team. Remains poised and controlled. Child will follow suit. Doesn’t discuss playing time, team strategy and other team members with the coach. Listens when child talks and remains positive. Gives child some distance directly after the game.
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<a href=”http://www.shutterstock.com/gallery-340777p1.html?cr=00&pl=edit-00”>Photo Works</a> / <a href=”http://www.shutterstock.com/?cr=00&pl=edit-00”>Shutterstock.com</a>
Lisa Endlich Heffernan, a writer for The Atlantic, makes the point that parents have lost sight of sports as a vehicle for learning. For example, kids can learn:
WRITTEN BY TAYLOR SMITH
32 HEALTHY MAGAZINE MARCH 2014
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"
Shipping is a terrible thing to do to vegetables. They probably get jet-lagged, just like people. ~ELIZABETH BERRY
It’s
an imperative command many of us are familiar with. Moms and wives remind children and husbands to take their Centrum or Flintstones multivitamin. Odds are you’ve shouted it at someone or had it shouted at you at some point in your life. But why? Traditionally, it was thought that most of us had dietary deficiencies of some sort due to our modern western diet consisting mainly of processed and fast foods. And there’s some truth to that. Many of us do have holes in our diets that eating more cheeseburgers is never going to fill. So, responsible parents everywhere tried to make sure that kids were getting all the vitamins and minerals they needed to be healthy. Those who support the efficacy of vitamins often cite the poor nutritional value of the foods most Americans eat most often. It’s clear that our bodies need certain vitamins and minerals to function at their best and our primary source of these things has always been what we eat and drink. These days there are all sorts of vitamin supplements that tout all manner of benefits. “Take this to improve brain function! Take this to have more energy! Take this to improve joint health,” and the list goes on. In the past, vitamin supplements have claimed to decrease the risk of heart disease, prostate cancer and even add years to your life. It all sounds a little too good to be true, doesn’t it? According to a recent article published in the Annals of Internal Medicine, it is too good to be true. In fact, this article cites at least four different studies that show multivitamins had no positive effect on cognitive function, the prevention of chronic disease, and in some instances, have actually done harm for people who take vitamins as a largely preventative measure, but have no noticeable deficiency. Statistics show that the number of Americans using multivitamin supplements has steadily risen over the last two decades, despite little evidence supporting their usefulness and sobering evidence showing no benefit and even possible harm. “Although available evidence does not rule out small benefits or harms or large benefits or harms in a small subgroup of the population, we believe that the case is closed—supplementing the diet of well-nourished adults with (most) mineral or vitamin supplements has no clear benefit and might even be harmful,” said Eliseo Guallar, MD, DrPH of the Johns Hopkins Bloomberg School of Public Health and one of the authors of the recent article published in the Annals of Internal Medicine. “These vitamins should not be used for chronic disease prevention. Enough is enough.”
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It is important to remember that the studies scholars like Dr. Guallar are referencing were all studies that sought to determine the effects of vitamin supplements in individuals with no apparent dietary deficiencies—healthy individuals with access to a typical western diet. The findings of these many studies do not include individuals with certain dietary needs or conditions. It is certainly logical to think that a person who is not getting enough calcium from his diet would benefit from a vitamin supplement that augmented their intake of calcium. No one disputes a vitamin’s ability to plug the gaps left because of a poor diet. The problem is that the average American’s dietary lapses are selfinflicted, more often than not, and we think that taking a daily multivitamin means we can eat whatever we want. Tragically, this is false. Our primary source for vitamins should be nutritious foods. On a smaller scale, we can supplement our diets with store bought vitamins, but over the long-term, there’s no substitute for eating right. If you’re avoiding entire food groups, (all vegetables except for iceberg lettuce, for example) there’s not a daily multivitamin in existence that can bridge this particular dietary gap. The daily multivitamin debate is one that will continue to change as we come to understand more about the benefits, or the lack thereof of, of daily multivitamins. If you insist that your daily multivitamin works and you’re unwilling to let it go, make sure you’re not exceeding the daily-recommended value. Like any good thing, too much can be a bad thing, so respect the limits. And remember, the simplest solution is the best. Daily physical activity and a healthy diet are the keys to health, not the number of supplements you take.
More often than not, we think that taking a daily multivitamin means we can eat whatever we want.
Tragically, this is false.
HEALTHY MAGAZINE MARCH 2014
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HOW AMERICANS PUT THEIR HEALTH ON THE LINE BY NOT PUTTING THEIR HEADS ON A PILLOW
If you find yourself nodding off while reading this, take a deep breath, drink a cold glass of water, and tune in, because this is just for you. The Centers for Disease Control and Prevention estimates that 41 million Americans are consistently not getting enough sleep, and has labeled lack of sleep a public health epidemic. An estimated 70 million Americans suffer from at least one sleep disorder, according to the Sleep Disorders Team at the CDC. With such staggering numbers, the odds are in favor of you experiencing some sort of sleep problem at one point or another. Research from The National Sleep Foundation shows insufficient sleep increases risk for diabetes, stroke, heart disease, mood disorders, thinking problems and so on and so forth. Likewise, sufficient sleep has been proven to decrease the risk for adverse health conditions and promotes clear thinking and emotional stability. With these things in mind, here are a few things you can do to ensure a better nightâ&#x20AC;&#x2122;s rest:
WRITTEN BY ALLYSON GORDON
34 HEALTHY MAGAZINE MARCH 2014
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A High Cost Drowsy Driving Stats
Tip 1
100,000 police-reported crashes 1,550 deaths and 71,000 injuries $12.5 billion in monetary losses
SET UP YOUR IDEAL ENVIRONMENT
Source: National Highway Traffic Safety Administration
The environment in which you sleep is a key to sleeping well. Set up your space to reflect absolute comfort. This includes eliminating extra light (especially if you have to sleep during daytime hours), decreasing extra noise (in some cases, such as your bed partner snoring, this may require earplugs), adjusting the room to a comfortable temperature, and making sure your bed is placed somewhere that is most suitable for your sleeping needs.
60% adult drivers, or 168 million drivers, have driven while drowsy
37%
or 103 million drivers have fallen asleep at the wheel
4%
or 11 million drivers admit to an accident or near accident because of driver fatigue Source: National Sleep Foundation Sleep in America poll
Tip 2
Tip 3
CONSISTENCY
Go to bed and wake up at the same time every day. Advice from the CDC says this is important, even on the weekends. Even if you can’t do this every day, aim to do this most days. When sleep schedule is inconsistent, the body gets confused and you will feel drowsy during the day. It is best to try to catch up on sleep with naps instead of trying to sleep in to make up for it.
EXERCISE REGULARLY
At least thirty minutes of exercise daily helps you fall asleep at night, stay asleep and get into a deeper sleep; leaving you feeling more rested each morning. Research released by Health and Human Services supports this and also recommends not exercising too late in the day. For many people, exercising in the late afternoon or early evening offers the best results. Do what works best for you, but try not to exercise too late at night, as this can increase your alertness, making it more difficult to fall asleep.
Tip 4 EAT RIGHT
Eating too close to bedtime can cause nausea or discomfort. It is also important for many people that they aren’t extremely hungry when trying to go to sleep. If you must eat something, try something healthy and small, such as a granola bar, bowl of cereal, or a piece of toast. Strive to eat healthy foods at all times during the day to ensure better overall health and promote better sleep.
Who’s Counting Sheep?
Tip 5 ROUTINE
Doing the same thing every night before going to sleep helps your body know it’s time to sleep. The National Institutes of Health recommend a routine of reading, easy stretching, or listening to relaxing music. Avoid using electronics at least an hour before sleep because it can make you feel more awake. If you find that you cannot go to sleep, get up for a few minutes or try reading or stretching instead of stressing about not being able to sleep.
Insufficient Sleep, By the Numbers
41 million Americans suffer from insufficient sleep
70
million Americans suffer from a sleep disorder Source: CDC
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A simple evaluation of your sleeping habits can go a long way. Sleep is essential to optimal health and personal well-being. The best advice: slow down a little, and if you’re pressed for time consider cutting something nonessential, such as catching up on your favorite television show, and choose a little more sleep instead. You’ll be grateful you did.
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ries, and that 1-ounce bag of chips with your sandwich at lunch adds 162 calories. Eating while cooking, starting each day with a high-calorie coffee drink, finishing off the kids’ plates at dinner, or having one too many glasses of wine — these are just a few of the sneaky habits that sabotage weight-loss efforts.
1
Yet as quickly as calories can add up, they can be subtracted. Becoming mindful of your diet mistakes — the subtle ways that calories sneak into your diet throughout the day — can add up to real weight loss. Check out our list of common diet mistakes people make, and see if any sound familiar to you.
Diet Mistake No. 1: Racing to the Finish There’s no reward for finishing your meal in record time — unless you’re a contestant in a hot dog eating contest! Our hectic schedules have led many of us to adopt the unhealthy habit of rapid eating. “We need to adopt more of the leisurely, European-style eating so that we can savor our food, taste every bite and get the signal of fullness before overeating,” says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.
2
6 reasons why you’re not losing weight Are you dieting and not losing weight? More than likely, some common diet mistakes are tripping you up.
“Even a low-fat muffin can have as many as 400 calories and 5 grams fat,” says Joanne Lichten, PhD, RD, a nutrition consultant and the author of Dining Lean.
The truth, experts say, is that even when you’re “on a diet,” you may be eating a lot more calories than you think. There’s often a disconnect between what we know we should do to lose weight, and what we actually do while trying to diet.
A healthy breakfast should contain both protein and fiber. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.
For starters, stop thinking about dieting. Instead, take a look at those everyday habits that could be causing weight gain. Going on a diet can create an obsession with food, heighten cravings and lead to a throw-in-the-towel-because-diets-don’t-work mentality. You might not realize just how quickly calories can add up. An extra tablespoon of salad dressing can add 75-100 calories, an extra tablespoon of butter adds 102 calo-
Research shows that breakfast skippers weigh more than breakfast eaters. There is a misconception that skipping breakfast — or any meal — saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day. Strive for three meals a day. Always start your day with a healthy breakfast, but be careful to choose wisely.
BY KATHLEEN M. ZELMAN, LD, RD, MPH
36 HEALTHY MAGAZINE MARCH 2014
Diet Mistake No. 2: Skipping Meals
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3
Diet Mistake No. 3: Too Many Liquid Calories Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21 perecent of their calories from beverages. “When you drink beverages, you don’t tend to compensate by eating less because most beverages satisfy thirst and don’t impact hunger,” says Gidus. Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.
Here are some calorie counts for common beverages: • 12-ounce light beer: 110 calories • 12-ounce regular beer: 160 calories • 8-ounce coffee with cream & sugar: 30 cal • 5 ounces of wine: 120-130 calories • 6-ounce wine spritzer: 80 calories • 16-ounce sweetened tea: 160 calories • 12-ounce diet soda: 0 calories • 12-ounce soda: 150 calories • 20-ounce smoothie: 410 calories
4
5
Diet Mistake No. 5: Choosing Unhealthy Add-Ons Not only have portions crept up in size, we also have a tendency to top off our “diet” salads and other favorite foods with high-fat toppings, like bacon, cheese, croutons and creamy dressings. And, at fast-food restaurants, “grilled chicken and salads are not always better than a burger,” notes Lichten. “It all depends on the size and the toppings.” For example, the Burger King Tendergrill sandwich with honey mustard dressing has 450 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonald’s, the Caesar salad with crispy chicken and creamy dressing totals 490 calories, while a Quarter Pounder weighs in at 410 calories.
6
Diet Mistake No. 6: Mindless Eating “Eating amnesia” is the act of unknowingly putting hand to mouth, usually from a bag or box in front of the television or while reading a book. It can also happen at happy hour, or when you finish the last few bites on your child’s plate. “Resist the temptation to clean yours or anyone else’s plate,” says Gidus. “Think about your waistline instead of the food waste.”
And how can you kick the mindless eating habit? “First, try to get out of the habit of always eating something while you are sitting and relaxing,” says Gidus. “Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container.”
SOURCES: Joanne Lichten, PhD, RD, author, Dining Lean. Tara Gidus, MS, RD, spokeswoman, American Dietetic Association; nutrition consultant, Tampa, Fla.
Diet Mistake No. 4: Oversized Portions “We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal,” says Lichten.
Experts suggest a few tricks to help you trim your portions: Leave a few bites on your plate. Use smaller plates and bowls. Periodically check your portions with measuring cups.
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Boooooring Boredom is a Rousing Issue After All
WRITTEN BY CAITLIN SCHILLE
Because so much information and entertainment is readily available, it becomes difficult to give sustained attention to one thing.
E
verybody has experienced boredom— an uninteresting class, a long drive, or a monotonous workday can easily incite those feelings of apathy and disinterest. But boredom comes in varying shapes and sizes and so do boredom’s consequences. What causes feelings of boredom? According to Psychology Today, a novel experience will produce brain activity, but a second or third round of the same experience will not produce the same stimulation in the brain. This reduces the satisfaction of the activity. While some aspects of boredom have been scientifically described, however, the study of boredom largely lacks cohesive understanding. While some have tried to define boredom or offer explanations for the phenomenon, others argue that boredom is dependent on the individual, due to different personality traits, such as need for excitement. For some, boredom is more of a chronic state than a temporary feeling or mood. For varying reasons, some become bored more easily than others. First of all, chronically bored individuals typically have difficulty entertaining themselves. Men are also more likely than women to be chronically bored, and as such, typically exhibit more risk-taking behaviors than women, seeking greater and more powerful stimuli. As a result of engaging in risk-taking behaviors due to chronic boredom, other dangers threaten. According to Scientific American, those who are easily bored are at increased risk for “depression, anxiety, drug addiction, alcoholism, compulsive gambling, eating disorders, hostility,
40 HEALTHY MAGAZINE MARCH 2014
anger, poor social skills, bad grades and low work performance.” While boredom may initially seem to be a relatively harmless condition, these consequences illustrate the dark side to this feeling that everyone feels. Researchers have also identified links between the instant-gratification entertainment culture and increasing boredom. Dr. John Eastwood, a clinical psychologist at York University, described this phenomenon as a result of the sensory overload of all of the media surrounding us. Because so much information and entertainment is readily available, it becomes difficult to give sustained attention to one thing. This finding goes hand-in-hand with research suggesting that those who have been diagnosed with Attention Deficit Hyperactive Disorder (ADHD) are more likely to be chronically bored, because they have difficulty focusing on one area for a sustained amount of time. While boredom does have certain negative implications, other research suggests that boredom can also create positive results as well. According to an article in the New York Times, boredom can force the brain to search for stimuli, which may foster creative thinking. New York University professor of psychology Dr. Gary Marcus asserts that using
boredom to motivate you to do something enjoyable and productive will bring more long-term happiness. Boredom can easily become a gateway to poor behavioral choices. However, if correctly tamed, boredom can lead to making better and more productive choices to enrich your life.
Another key to unlocking the science of chronic boredom comes from the study of traumatic brain injuries. Dr. James Danckert, a neuroscientist at the University of Waterloo in Canada, found that patients who had suffered a traumatic brain injury were more likely to engage in risk-taking behaviors following the injury. According to Danckert, the enormous amount of endorphins and pain medication used to assist a patient in recovering from a brain injury may increase the patient’s neurological threshold for stimulus. So, they are essentially pushed to seek more and more novel experiences to activate the pleasure center of the brain. This finding leads researchers to believe that varying thresholds for stimulus may be an essential underlying factor in boredom, partially explaining the variance among people in the frequency of boredom. Sources: www.psychologytoday.com www.nytimes.com www.scientificamerican.com
Healthy-Mag.com
Why Absolutely
Nothing Is Wrong With Your
Teenage Daughter WRITTEN BY TERRI FEDONCZAK AUTHOR OF FIELD GUIDE TO PLUGGED-IN PARENTING…EVEN IF YOU WERE RAISED BY WOLVES
We’ve all been there: the eye rolls that threaten future sight, the room that looks like a bomb went off, the way they are glued to anything with a backlit screen. What happened to your little angel? Remember when she couldn’t wait to see you and give you a big sticky hug? Why won’t she talk to you in sentences that don’t end in a Telemundo sigh? All of these situations are completely normal, and there’s nothing wrong with her…or you. The teenage years don’t come with a manual, but there are a few tips that make things go smoother. When your daughter rolls her eyes, it’s not bad. It’s what you’re making it mean about you that makes it bad. If you think eye rolls are disrespectful and a reflection of how much more you need to crack the whip, you’re wrong. They roll their eyes at their friends. It’s a way of stepping into their own power; they are choosing what to believe and what not to believe. This can be a good thing. You don’t want your daughter to take everything at face value; you don’t want her to follow some cute player down a path, just because he spins a pretty line. Let her question and critique and come up with her own moral path, based upon your core family
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"Tell them every day how lucky you are to be their mom"
values. If the eye rolling bugs you, figure out why. Where are you exhibiting the same traits? If you don’t think she respects you; where are you not respecting yourself? If her messy room bugs you, I suggest you close the door. Do you really want to have every exchange with your teen be about where they are lacking in upholding your version of what’s right for you? The teen years are the time where your child molds their own version of right and wrong. My daughter’s messy room bugged me, because I feel better when things are organized; it allows me to focus easier. Since I want the best for my sweet girl, I used to harp on how much a messy space would mess with her mojo. I would suggest, hint and cajole then clean the room myself and yell at her for being irresponsible. What a waste of energy! So much better to let consequences teach the lesson. When she can’t find something important, she will make the choice to organize or not. It’s her choice. Her attachment to screens is a way to find her Pride (her support group, in lioness parlance). That doesn’t mean that you can’t set limits. If your family values are built around spending time together, then no cell phones at the
dinner table. That means you, too, Mom! If your daughter is tired and unfocussed, then no cell phones after 9 p.m. (or whatever time fits your teen’s schedule) , so she can get to sleep without screen stimulation before bed; also, no social media during homework time. Base your rules on family values; be specific about the restrictions and the reasoning behind them; punish infractions in a way that feels good to you and then, LET IT GO! Your baby girl is still in there and she will come back. The less you put pressure on the situation, the faster that will happen. Use the space she’s giving you as a gift of time to spend on self-care, instead of worrying about your lack of mommy/baby time. The two phrases that work the best with teens are: 1. Everything will be okay, and 2. How can I help? Say the former often, and let the latter be an invitation, not a mandate. Being goofy and making your teen laugh will lead to a more delicious connection than any other tactic based
upon parenting columns or your Aunt Sadie’s advice. All of these tips have worked beautifully for me, every time I remember to take a deep breath and use them. But most of all, just love your daughter. Tell her every day how lucky you are to be her mom. She is perfect just as she is—with or without sticky kisses. For more information and some great articles, please visit www. alifeinbalance.com.
ABOUT THE AUTHOR
About Terri Fedonczak With 22 years of parenting experience and a certified life coach specializing in parent and teen coaching, Terri Fedonczak wants to live in a world where girls recognize their own power and choose to use it for good. On a trip to South Africa, Fedonczak witnessed the power of lionesses as they supported each other within the pride; it was a lightning bolt of realization, leading her on a mission to bring the power of the pride to girls and their parents.
HEALTHY MAGAZINE MARCH 2014
41
WELL NESS
OV E R
DIAGNOSED? ADHD is on the rise in the US. The question is, why? WRITTEN BY TAYLOR SMITH
42 HEALTHY MAGAZINE MARCH 2014
Healthy-Mag.com
MANY PSYCHOLOGISTS, RESEARCHERS, AND PARENTS HAVE FOUGHT HARD OVER THE LAST 50 YEARS TO RAISE AWARENESS FOR ADHD AS A LEGITIMATE PSYCHOLOGICAL DISORDER. AND NOW, THANKS IN PART TO THEIR EFFORTS AND THE NUMEROUS STUDIES THE HAVE BEEN PERFORMED ALL OVER THE WORLD, ALMOST ALL OF US AGREE THAT ADHD IS A VERY REAL DISORDER THAT AFFECTS CHILDREN AND ADULTS ALIKE. This comes as no surprise these days, but the ADHD issue was not always so clearcut. Once upon a time, hyperactive and impulsive children, classic symptoms of ADD or ADHD, were labeled as bad seeds. Now, society readily recognizes that most of these children have a real neurological disorder that needs treatment—that much of their behavior is the product of something outside of their control. According to a recent report from the Centers for Disease Control (CDC), however, the number of children who have been diagnosed with ADHD has soared in the last 20 years, from 600,000 in 1990 to 3.5 million this year. This data, alongside mainstream media articles and television programs, has people asking, “Why?” The answer, unfortunately, is not especially forthcoming or simple. There are many factors currently at play. One side of the argument would suggest that increased public awareness, largely a factor of demonstrably increased publicity and widespread ad campaigns by pharmaceutical companies over the last 20 years, is the main reason. As parents have become more aware of ADHD and its accompanying symptoms, it’s logical to think that more parents have noticed some of these symptoms in a rambunctious child. Doctors are also made to see the world through increasingly “ADHD” colored glasses as pharmaceutical sales people continue to beat down their door, pushing
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the latest and greatest ADD and ADHD treatments that they claim have little to no side-effects. Dr. Aaron Kesselheim of Brigham and Women’s Hospital in Boston, who specializes in pharmaceutical ethics, recently told the NY Times, “There are decades of research into how advertising influences doctors’ prescribing practices.” He went on to say that doctors are more likely to communicate to you what the drug company told them, whether it’s the benefits of the drugs or the risks of those drugs. There are few who would dispute the legitimacy of ADHD, typically and historically estimated to affect about 5 percent of the population, as a disorder that hinders an individual’s ability to achieve success at school or work. Moreover, medication is often the most effective means of controlling the impulsiveness and inability to concentrate or focus. Success stories and patient testimonials from people who have truly benefited from the use of stimulants in treatment for ADHD are abundant. There’s no doubt that lives have been benefited by a correct diagnosis and proper treatment, but what about the lively little boy, who might be a real handful, who is improperly diagnosed with ADHD? Increased awareness for any kind of disorder or illness is a knife that cuts both ways.
The other side of the debate may cite statistics like the ones above and say, “As we understand more about the disorder, we’re able to diagnose cases that went undiagnosed in the past.” Sure, we correctly diagnose more cases of ADHD because we know more about the disorder. But we also have a tendency to chalk up bad behavior to ADHD, insisting that our doctors prescribe medication so that we can get our children under control. Overworked, rushed doctors oblige pushy parents and a child is put on stimulants that he or she doesn’t need, toward some unknown end and undeterminable consequence. Are ADD and ADHD a product of environmental factors, then? Is it hereditary? Or is this increase in the rate of diagnosis and prescriptions merely the effect of confirmation bias? The answer is likely that it’s a combination of all three. According to CHADD (Children and Adults with Attention-Deficit/HyperactivityDisorder) a non-profit organization that promotes education, advocacy and support for individuals with ADHD, “Research has demonstrated that ADHD has a very strong neurobiological basis. Although precise causes have not yet been identified, there is little question that heredity makes the largest contribution to the expression of the disorder in the population.” Whether we’re facing some unknown factor that’s increasing the rate at which ADHD occurs within our population or whether this rise in diagnoses and prescriptions is nothing more than a serious case of confirmation bias, the fact remains that we face a growing problem. We can’t let ourselves be swayed by pharmaceutical companies who stand to profit from our readiness and eagerness to embrace miracle drugs that fix children’s bad behavior and that promise to make them live up to their full potential. Similarly, for our children’s sake, we can’t let increasing diagnoses and media articles dissuade us from seeking appropriate medical attention for ourselves or loved ones.
HEALTHY MAGAZINE MARCH 2014
43
V I GO R
Recipes
AsianInspired Mushroom Soup BY EMMA PENROD
This particular dish has become one of my late winter/ early spring staples. It’s warm and flavorful, like my favorite winter fare, but light and colorful like spring. And of course, a little inspiration from the traditional soups of East Asia give it an unexpected kick. This is a great first course if you’re entertaining, but it can also pull together a casual family meal if paired with a soup or salad. It’s especially great if you’ve set a goal to lose some weight for the coming summer. Many important vitamins boil out of the plants themselves when you cook vegetables in water. However, those vitamins remain in the cooking liquid. So by consuming the broth and discarding what remains, you lose most of the calories while concentrating the nutrients. A doublewin for dieters. The finished soup is full of eight essential nutrients— including vitamins A, B and C, as well as iron and fiber. But note that, like most soups, it also contains quite a bit of salt. If you’re on a low-sodium diet, you might consider cutting the amount of salt added to the early stages of the broth.
Ingredients FOR THE BROTH:
2 1 2 2 2 to 3 4 1 1/2 1/2 2
tbs olive oil large yellow onion, roughly chopped carrots, chopped celery ribs, chopped ounces dried mushrooms (See the “Secret Ingredient”) cloves garlic, crushed with the flat side of a knife bay leaf tsp thyme tsp sage tsp salt
Directions: Heat the oil in a large stock pot. Add the onion, carrots and celery and sauté, stirring occasionally, until the onions have begun to brown, about 15-20 minutes. Add the mushrooms, garlic, bay leaf, thyme, sage and salt with 1/2 to 1 cup water and continue to sauté for another 5 minutes, or until the mushrooms have absorbed the liquid. Then add 9 cups of water and bring the stock to a boil. Turn the heat down and let simmer, partially covered, for about an hour.
TO FINISH THE SOUP:
1 tbs soy sauce 3/4 tsp ginger 1 carrot, julienned 6 snow peas, julienned 1/4 yellow onion, thinly sliced 3 or 4 fresh mushrooms, thinly sliced Green onions, chopped Red pepper flakes
44 HEALTHY MAGAZINE MARCH 2014
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The Secret Ingredient:
Dried Mushrooms Dried mushrooms are one of the best-kept culinary secrets. They elevate almost any dish, but they do so without breaking the bank or a diet. Don’t get me wrong—dried mushrooms, especially the high-quality varieties—can be a little pricey up front. But think of these like you would any other pantry staple. The initial investment is worth a little extra cost, because dried mushrooms will last several years if stored correctly, and a little will go a long way in most recipes. Dried mushrooms have several advantages over fresh. They last significantly longer, and drying a mushroom actually concentrates the flavor. However, when re-hydrated, the texture of a dried mushroom won’t be quite the same as a fresh specimen. In my experience, this particular set of attributes makes dried mushrooms especially well-suited to soups, sauces and similar dishes where the mushrooms themselves will be pureed or discarded entirely before serving.
One important thing to keep in mind when preparing dried mushrooms: like fresh mushrooms, dried mushrooms often come packaged with a little earthy bonus—dirt and grit. Most of the time, you will re-hydrate your mushrooms in a bowl of water and strain them before adding them to a dish. However, in this case, soaking the mushrooms will remove some of their flavor. To maximize the flavor of your broth, consider rinsing the dried mushrooms in a colander instead of outright soaking them. You’ll retain most of the flavor, while removing the grit that would otherwise ruin your meal. If you go shopping for dried mushrooms, you’ll notice there are a good number of different varieties on the market. In this preparing this recipe, I have used a commercial mix of porcini, morels, portabellas, shiitake, and oyster mushrooms, and I have specifically picked out an extra portion of the shiitake mushrooms for a more distinctly Asian flavor. However, any mix of mushrooms should be just fine, so long as it contains porcini and a good helping of shiitakes.
Bonus Tip: This broth is infinitely versatile. You can prepare it fully as directed in this recipe, which will result in a lighter, distinctly Asian dish, or you can go with a more Western approach and add ingredients to bulk up the soup and make it more of a meal-ina-bowl. Consider additions such as cubed chicken or tofu, chopped root vegetables such as sweet potato or carrot, Asian greens such as bok choy or napa cabbage, or wonton strips. I’ve found that it’s wonderful as a sort of egg-drop soup. Simply take two or three cups of the finished broth, without the added vegetables or garnish, heat it just to the point that it begins to boil, and then turn off the burner. In a separate bowl, beat one or two large eggs, and then slowly pour the eggs into the broth, stirring constantly with a fork or whisk. If you have leftover broth—all the better. Freeze it in 1/4 to 1/2 cup portions, and save it for later to add a mysterious, earthy flavor to other soups, sauces and stir-frys.
Strain the broth, replacing the liquid in a pot and discarding the spent vegetables. Add soy sauce and ginger. In a separate pan, sauté the onion, carrot and snow peas in a spot of oil until the vegetables are bright and fragrant and the onion starts to turn limp and transparent. Add the mushrooms, and continue to sauté the mixture until the mushrooms are just beginning to brown. Portion the broth into bowls, and add a spoonful or two of the vegetable mix to each bowl. Garnish each dish with a sprinkle of chopped green onions and a pinch of red pepper flakes. Makes about 6 one-cup servings. Estimated prep time: two to three hours. Nutrition Facts PER SERVING Calories: 80 Total Fat: 5 g Cholesterol: 0 mg Sodium: 950 mg Total Carbohydrates: 8.5 g Dietary Fiber: 2.3 g Sugars: 3.7 g Protein: 2.3 g
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Asian-Inspired Mushroom Soup HEALTHY MAGAZINE MARCH 2014
45
V I GO R
Recipes
Lemon Cucumber and Dill Soup This light, summery soup makes a perfect snack or starter for a meal.
makes 3 cups 2 cups
chopped peeled, seeded cucumber
1⁄2 cup
chopped romaine lettuce
(4 to 5 leaves)
1⁄4 cup
filtered water
1⁄4 cup
chopped fresh dill fronds
1
clove garlic
3 tbsp
freshly squeezed lemon juice
2 tbsp
cold-pressed (extra virgin) olive oil
1⁄2 tsp
fine sea salt
directions
In a food processor fitted with the metal blade, process cucumber, lettuce, water, dill, garlic, lemon juice, olive oil and salt until smooth. Transfer to a bowl. Cover and refrigerate until chilled, at least 1 hour or up to 3 hours. Serve garnished with additional dill.
healthy tip
In many recipes that call for olive oil, it can be substituted with another high-quality oil such as flax, hemp or pumpkin seed oil. The only factor to consider — so long as you are using good-quality cold-pressed oils — is the flavor profile you are trying to achieve.
Excerpted from Eat Raw, Eat Well by Douglas McNish © 2012 www.robertrose.ca Reprinted with publisher permission. Photo credit: Colin Erricson/www.robertrose.ca
46 HEALTHY MAGAZINE MARCH 2014
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47
FOOD Sweet Potatoes: Baked, boiled, mashed or fried, these sweeties offer the highest source of the provitamin A carotenoid beta-carotene, nature’s most comprehensive eye-health nutrient.
a visionary Eating foods chock-full of specific antioxidants and minerals can significantly benefit the health of your peepers. Feast your eyes on these super-sight foods.
plate BY AUBR EY MERR ELL
Just a half-cup serving, with skins, provides 11.5 mg of beta-carotene. The AREDS formulation recommends 15 mg of beta-carotene a day. Beta-carotene, which our bodies convert into vitamin A, helps eyes adjust to light changes, keeps eyes moist and helps prevent night blindness, cataract formation and blindness from AMD. Carrots are high in beta-carotene too, protecting eyes just like mom said.
Other nutrients: Vitamin C, fiber, protein, calcium and potassium.
Extended Benefits of Beta-carotene: Supports the immune system and fights cancer, osteoporosis, weight gain and hypertension.
Antioxidant is the inescapable buzzword in today’s nutrition, especially when it comes to eye health. The right antioxidant- and mineral-rich foods can turn an ordinary meal into Superman’s recipe for sharper-than-normal vision. In 2001, the National Eye Institute’s Age-related Eye Disease Study (AREDS) found that people at risk for developing age-related macular degeneration (AMD) benefited from a formulation of the antioxidant vitamins A, C and E, beta-carotene and the mineral zinc. Other studies point to the antioxidant lutein as the number one nutritional prevention and treatment for AMD. Prevention is crucial with such a hard-to-treat condition — AMD is the leading cause of irreversible blindness in developed countries and affects 15 million Americans. The key to reaping the super powers of antioxidants is rich color and freshness. Buy bright, buy fresh, see better.
Wheat & Oat Cereals: These days, fortified cereals provide one of the best sources of zinc, a helper mineral for vitamin A absorption. Zinc itself helps protect against AMD and night blindness, and the AREDS recommends 80 mg zinc (as zinc oxide) daily with vitamins A and C and beta-carotene. For an eye-healthy breakfast, spoon bran flakes, Raisin Bran or Multi-Grain Cheerios® for 16 mg of zinc per one cup serving. Fortified cereals contain many essential vitamins and minerals, for an added punch to your complete breakfast.
Other Nutrients: Vitamins C and A, fiber and iron.
Extended Benefits of Zinc: Wound healing, immune and reproductive system support and liver function.
Super Greens: Kale, spinach, Swiss chard, watercress and beet greens boast the highest natural combination of the carotenoid
Guava
antioxidants lutein and zeaxanthin – 26.5 mg per cup.
Considered a “superfruit” for its exceptional nutrient rich-
Lutein, the primary carotenoid located in the retina, filters
ness, antioxidant quality and taste, this Caribbean treat is
out harmful UVB light and threatening free radicals. Stud-
bursting with vitamin C. A half cup serving boasts 188 mg
ies recommend 6 milligrams (mg) of lutein daily, which
vitamin C, knocking off the traditional vitamin C “king”, the
reduces the risk of AMD by nearly 57 percent. Dr. Mark
orange (which only packs 53 mg). The AREDS formulation
Grossman of the Integral Health Center says, “By far, it’s the
recommends 500 mg of vitamin C daily. Research also links
number one nutritional treatment for the disease (AMD).”
vitamin C to the prevention of cataracts and eye-pressure
Other Nutrients:
reduction in glaucoma patients.
Vitamins A, B6, C, E and K, beta-carotene, fiber, protein,
Other Nutrients:
calcium, potassium and folate.
Carotenoids, folate, potassium, fiber, calcium and iron.
Extended Benefits of Lutein:
Extended Benefits of Vitamin C:
Skin health, prenatal health, cardiovascular health, diabe-
Collagen production, immune support, wound healing and
tes control and cancer prevention.
gum health.
48 HEALTHY MAGAZINE MARCH 2014
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FOOD Wheat Germ Oil:
Billberry:
Just one tablespoon provides 31.5
A.k.a. “huckleberry,” this
International Units (IU) of eye-healthy
blueberry relative has a fight-
vitamin E, making it the top natural
ing history with eye disease.
source of this antioxidant. The AREDS
World War II Royal Air Force
recommends 400 IU of vitamin E
pilots ate bilberry jam to
daily for a 25 percent reduced risk of
improve their night vision.
advanced-stage AMD. Additional stud-
Modern research finds that
ies suggest vitamin E may play a role
bilberries help improve blood
in cataract prevention and treatment.
flow to tiny capillaries that
The fats in wheat germ oil present a
deliver oxygen and nutrients
double-edged sword: they help your
to the eyes. Bilberry’s biofla-
body absorb fat-soluble vitamin E, but
vonoids also speed eye rod
they are disproportionately high in
and retinal regeneration and
omega-6 fatty acids, which American
assist in light adjustment.
diets are too heavy in already.
Other Nutrients:
Other Nutrients: Zinc, B vitamins, iron, calcium, fiber and protein.
Extended Benefits of Vitamin E:
Vitamins A and C, and fiber.
Extended Benefits: Treats diarrhea, menstrual cramps and varicose veins and promotes circulation.
Cardiovascular health and protection against prostate cancer and Alzheimer’s disease.
Salmon: When it comes to omega-3 fatty
Sweet Bell Peppers:
acids, salmon reigns king. A four-
Time for fajitas. Red bell pep-
ounce serving packs 2,900 mg of
pers rank as one of the high-
omega-3s, a nutrient American
est plant sources of vitamin
diets are disproportionately low in.
E and beta-carotene, and
A May 2007 study in the Journal of
they contain lutein. Green,
Opthalmology found that diets high
yellow and red bell peppers
in omega-3 fatty acids, primarily
all burst with vitamin C,
from fish, provided a 39-percent
about 141 mg per half cup
decreased risk of developing AMD
serving. With the benefits
than diets low in omega-3s. A
these antioxidants provide
2005 study from the Brigham and
for eye health, bell peppers
Women’s Hospital in Boston associ-
are a one-stop-shop for
ated a dietary ratio of omega-6 to
healthier eyes.
omega-3 fatty acids greater than 15:1 with a 2.5-fold increased risk of dry eye syndrome in women.
Other Nutrients: Fiber.
Other Nutrients: Protein and iron.
Extended Benefits of Omega-3s: Anti-inflammatory response, cardiovascular health, type 2 diabetes and obesity prevention.
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SUPERGRIN ORTHODONTICS
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Two Minutes, Two Times a Day Teaching your children the techniques for good oral health A new ad campaign by the Partnership for Healthy Mouths, Healthy Lives and the Ad Council highlights all the things that kids will do for an extended period of time—everything from watching gerbils on a train on YouTube (19 minutes) to dressing the dog up as a princess (11 minutes). They often don’t spend the recommended 2 minutes, twice a day to brush their teeth, and yet this is one of the easiest ways for a child to maintain good oral health.
EARLY DENTAL DECAY IN CHILDREN Children in America, particularly those from lower income families, suffer from a significant amount of tooth decay. In fact since 1990, the National Institute of Dental and Craniofacial Research has noted an increase in the number of dental caries (cavities) in the baby teeth of children ages 2 to 11 years, with 42 percent of children in this age group experiencing untreated tooth decay. The damage doesn’t end there—studies also show that 21 percent of children ages 6 to 11 have cavities in their permanent teeth. Untreated dental decay is the single most common chronic childhood disease, affecting about 16 million children every year. It often leads to pain, missed school days, increased emergency room visits, improper speech development, difficulty sleeping and other developmental issues. Fortunately there are things all parents can do that can help prevent childhood dental decay. One of the best things to do is to help children learn how to properly brush their teeth and make sure they are brushing for two minutes at least twice a day.
THE 2MIN2X CAMPAIGN Knowing that properly brushing teeth can significantly improve childhood oral health, the Partnership for Healthy Mouths, Healthy Lives—a coalition of 36 organizations from the field of oral health—teamed up with the Ad Council to create the 2min2x campaign. The goal of the campaign is to talk to parents about the importance of brushing children’s teeth twice a day (usually morning and night) for the recommended 2 minutes each time. That’s just 4 minutes out of a total of 1,440
minutes in every day—and those 4 minutes to improve oral health won’t require much time or cost much money. The simple act of brushing teeth can help remove bacteria and plaque from tooth surfaces, which in turn can reduce the number of cavities in a child’s teeth and improve oral health and overall health. You can find information and resources about the campaign, including tips about oral health care for children of all ages, at www.2min2x.org.
STRATEGIES FOR PREVENTING DENTAL DECAY IN CHILDREN Here are some additional strategies parents can use at home to prevent childhood tooth decay: • Avoid giving infants and toddlers sugary liquids (milk, formula, fruit juice), especially around bedtime and naptime. • Only allow sugary drinks at mealtime (the increased saliva produced when eating can help wash away bacteria) and serve water between meals. • Feed children at least 5 servings of fruits and veggies each day and choose healthy, nutritious snacks. Find snack ideas at www.2min2x.org. • Find fun ways to get the recommended 2 minutes of brushing, such as playing a song or video
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ABOUT THE AUTHOR
while your child is brushing, setting a timer, or getting a toothbrush that flashes for 2 minutes. • Supervise and help children brush to make sure teeth are properly cleaned and ensure your child is not swallowing toothpaste.
William Carroll, DDS Roseman University of Health Sciences South Jordan Campus 801.302.2600 rosemandental.com
The simple act of brushing teeth twice a day is one of the most effective tools to fight tooth decay in children and adults. When it comes to your child’s health, isn’t it worth 4 minutes of your day?
Dr. Carroll is Interim Associate Dean for Academic Affairs and 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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Sensitive Teeth? Your dental hygienist just told you that you have receding gums-
NOW WHAT? WHAT IS GUM RECESSION?
Gum recession refers to the loss of gum tissue along the gumline. This occurs as a result of periodontal disease (gum disease), the natural aging process, aggressive tooth brushing habits and teeth clenching or grinding.
WHY SHOULD GUM RECESSION BE TAKEN SERIOUSLY?
When gum recession occurs, the root structure of the tooth becomes exposed. This means that tooth decay and other problems can affect the teeth along the gumline and beneath it. Since healthy gums are essential for a healthy mouth, treating gum recession is important for lasting dental health.
IS THIS A COMMON PROBLEM?
Yes. Many studies show greater than 50 percent of adults have some degree of receding gums. Most people don’t know they have gum recession because it occurs gradually and is often painless. Generally, the first signs of gum recession are tooth sensitivity, a tooth looks longer than normal, or often a notch can be felt near the gum line.
WHAT ARE MY OPTIONS FOR TREATMENT?
If the gum recession is treated early when the problem is minor, changing oral hygiene methods like aggressive tooth brushing habits or getting a special cleaning called scaling and root planing at the dentist’s office may be all that is needed. However, if the gum recession is more advanced, then the dentist will often recommend a gum tissue grafting procedure known as a connective tissue graft or a free gingival graft to correct the
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problem. In a gum graft surgery a piece of tissue is taken from the roof of the mouth and grafted (stitched) over the teeth with gum recession.
WHAT IS PINHOLE GUM REJUVENATION™?
Pinhole Gum Rejuvenation™ or the Pinhole Surgical Technique™ (PST) is a new and patented procedure developed by Dr. John Chao that offers significant advantages over traditional gum grafting techniques to repair receding gums. First, it is less invasive because it doesn’t require any cutting or stitching—no tissue is cut out of the roof of the mouth. Second, healing time is much shorter. With PST most patients need only one day of healing compared to traditional gum grafting which usually takes about three weeks to heal and being on a very restricted soft or liquid diet. Third, treatment time is much shorter. With Pinhole Gum Rejuvenation 4-6 teeth can be treated in the same time it would take to do one tooth with traditional grafting. This means less time in the dental chair, saving you time and money. Fourth, Pinhole Gum Rejuvenation is effective. The natural thought would be that it must not be as effective as traditional grafting if it takes less time and heals faster. Not so! PST has proven itself to be just as effective, if not more so.
BEFORE
AFTER
BEFORE
AFTER
BEFORE
AFTER
ABOUT THE AUTHOR
Dr. Ryan S. McNeil, D.D.S Midvale Family Dental 801-255-4555 utahsmiledocs.com Dr. Ryan S. McNeil, D.D.S., at Midvale Family Dental PC, is the first and only dentist in Utah currently trained and licensed to perform the Chao Pinhole Gum Rejuvenation™ procedure. If you would like to learn more about this procedure or find out if you are a candidate, please visit our website www.utahsmiledocs.com or call to schedule a Free Consultation at 801-255-4555.
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“I came here in January with back pain every
SEE REAL RESULTS WITH
PRIVATE TRAINING
morning when I woke up for 12 years and now I don’t feel a thing. It is almost feels like something is wrong because I feel so good. I actually look forward to coming here.” - Fred K., Fitness Together client
DON’T STAND IN LINE Waiting for weights, taken treadmills, and no parking. Ah, the gym. Whether it’s 7 in the morning or 5:30 p.m., your local fitness hub is as busy as a beehive. Unless, of course, you train with the expert staff at Fitness Together. Here, instead of walking into an overcrowded and altogether intimidating gymnasium, you enter your own, private training suite.
THE MOTTO AT FITNESS TOGETHER IS: “ONE CLIENT. ONE TRAINER. ONE GOAL.” With each client, their training team completes an initial fitness and nutrition assessment and uses personal goals to develop a customized plan of action. I mention the “training team” because that’s what each client gets—a team of fitness and nutrition experts to help them accomplish their goals. Fitness Together actually goes above and beyond their motto by not limiting their clients to the expertise and style of just one trainer. Each client has the opportunity to spend equal training time with each trainer on the team. This synergistic approach gets results by eliminating a workout plateau—clients don’t get too comfortable with one trainer and their program is diverse, working their bodies harder. It’s genius.
FITNESS TOGETHER ALSO PROVIDES a nutritional program and a fitness assessment every six weeks, with an Accountability Journal to help their clients stay on track outside the studio. If you’re looking for an allinclusive fitness program with collaborative expertise and unmatched privacy, you’ve just found it.
personal training >> just got private These days it seems everyone has a gym membership and a personal trainer, but they don’t all have a private training suite with a team of experts to get them in shape.These two amenities put Fitness Together two steps ahead of the pack.
SOCIAL AND PERSONAL: SMALL GROUP TRAINING Do you like the social side of the gym, but need a personal trainer? We have you covered! Clients who sign up for our small group training will work out with a trainer and no more than 2-3 others. You’ll get the personal, professional attention you need, plus the peer support of your group, all for usually about half the cost of one-on-one training. Furthermore, you’ll still get the customized meal plans and nutrition consulting from our doctor of nutrition.
FITNESS
TOGETHER
2258 Fort Union Boulevard, Salt Lake City, UT 84121 801.733.7200 | www.ftcottonwoodheights.com
F O R M O R E I N F O R M AT I O N V I S I T U T H E A LT H. C O M
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Macro Nutrients?
Yes Please ALL OF THEM!
Figuring out a meal plan that can help you reach your goal can be so overwhelming. There are the low- or no-carb coaches or the protein pushers and many more. No matter where you get your advice, make sure it is nutritionally sound. There isn’t a one-diet-fits-all meal plan. You need to base your decisions on a few things like your basal metabolic rate, your activity level, your food preferences, your lifestyle, your availability to certain types of foods, etc. Below is a list of macro nutrients and why your body needs them. After studying those lists, you can see why it is not a great idea to radically eliminate any of them from your diet.
CARBOHYDRATES According to the Dietary Reference Intakes published by the USDA, 45-65% of calories should come from carbohydrates. We need this amount of carbohydrate because: • Carbohydrates are the body’s main source of fuel. • Carbohydrates are easily used by the body for energy. • All of the tissues and cells in our body can use glucose for energy. • Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. • Carbohydrates can be stored in the muscles
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and liver and later used for energy. • Carbohydrates are important in intestinal health and waste elimination. • Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
PROTEINS According to the Dietary Reference Intakes published by the USDA 10-35% of calories should come from protein. Most Americans get plenty of protein and easily meet this need by consuming a balanced diet. We need protein for: • Growth (especially important for children, teens and pregnant women) • Tissue repair • Immune function • Making essential hormones and enzymes • Energy when carbohydrates are not available • Preserving lean muscle mass Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
FATS According to the Dietary Reference Intakes published by the USDA 20-35% of calories should come from fat. We need this amount of fat for: • Normal growth and development • Energy (fat is the most concentrated source of energy) • Absorbing certain vitamins ( like vitamins A, D, E, K and carotenoids)
• Providing cushioning for the organs • Maintaining cell membranes • Providing taste, consistency and stability to foods Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat: saturated fat, unsaturated fat and trans fat. Saturated fat (found in foods like meat, butter, lard and cream) and trans fat (found in baked goods, snack foods, fried foods and margarines) have been shown to increase your risk for heart disease.
ABOUT THE AUTHOR
Lisa Mathews
Treehouse Athletic Club TacFitness.com Treehouse has also been named among the TOP 20 GYMS in AMERICA by FITNESS MAGAZINE and has received Draper Business of the Year, Sandy Business of the Year and many other accolades. Treehouse offers family fitness in a beautiful and fun environment. TAC has state-of-the-art equipment, certified personal trainers and many programs and events that help keep you excited about working out and staying fit.
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Imagine life without ALLERGIES & ASTHMA!
I
tchy, stuffy, sneezy, wheezy! Does this sound like you? Frequently, I hear people say that they just live with allergies and asthma. I tell them, “Don’t just live with allergies and asthma, live without them!” Allergen immunotherapy (i.e. allergy shots or allergy drops) can help you alleviate and potentially eliminate symptoms caused by allergies and asthma. It has been used for years for the treatment for allergies and is now part of the treatment guidelines for asthma as well. It has been shown to prevent asthma from occurring in patients with allergies if it is started soon enough. Immunotherapy is now being used to treat food allergies as well! HOW DOES IT WORK? Immunotherapy is an effective program that can increase your immunity to substances called allergens that trigger your allergy or asthma symptoms. It works by gradually increasing the amounts of an allergen given to patient over the course of several months. Through your body’s
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exposure to small, injected amounts of a particular allergen, in gradually increasing doses, your body builds up immunity to the allergens to which you are allergic. This results in reduced allergic symptoms when the patient comes into contact with the allergen. The concentration of this dosage will vary depending on the patient’s sensitivity. There are various protocols used for immunotherapy. It can be given subcutaneous via shots or sublingually (under the tongue) via drops. It can also be given orally for foods. For the shot method, there are various schedules such as standard, rush, or cluster schedules. Standard schedules allow people to reach a monthly maintenance shot within a few months, whereas the rush and cluster schedules allow people to reach a monthly maintenance dose within days to weeks. Once on a monthly maintenance schedule, the body will start feeling relief from the allergens. As this maintained for a few years it allows the body to make permanent changes so the
benefits of the shots continues even after the program finishes. The Rocky Mountain Food Allergy Treatment Center is the only place in the region that is providing an innovative food allergy treatment program utilizing oral immunotherapy. Our patients are tolerating foods that were once lifethreatening to them. Come to our free Food Allergy Treatment Seminar March 19th to find out more. BENEFITS OF IMMUNOTHERAPY If done properly under the care of a specially trained physician, immunotherapy can cause significant relief in allergy and asthma symptoms. Before immunotherapy, a patient could have extreme allergic reactions when exposed to a known trigger, such as ragweed, pollen or animal dander. But immunotherapy can minimize the symptoms dur-
ing exposure and lead to a more care-free life. Furthermore, it may prevent asthma in children when it is started early enough as well. Visit our website or call our office to find out about our cutting-edge treatment programs. Don’t just live with allergies and asthma. Live without them! RockyMountainAllergy.com
ABOUT THE AUTHOR
Douglas H. Jones, MD
Rocky Mountain Allergy, Asthma & Immunology rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.ars.
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URINARY INCONTINENCE New options for an embarrassing problem. U
rinary incontinence, or the involuntary loss of urine, is an extremely common condition affecting nearly one third of all women of childbearing age and nearly one half of all women beyond the age of menopause. In fact, more sanitary pads are used for urinary incontinence than for menstrual bleeding! Not only does this create embarrassing and problematic situations for those affected, but can lead to depression and social isolation. Incontinence is more than twice as likely to occur in women than men, in large measure due to child- bearing and due to the female urinary anatomy. The female urethra is only about 4-5 cm in length and it is frequently “ abused “ with the long rigors of lengthy and prolonged labor. Besides pregnancy, the other main etiology for incontinence is obesity, with the heavier a women is, the more likely she is to have problems controlling her bladder. As the muscles that control the bladder neck are damaged with delivery and with the excess stress of weight, the short muscles surrounding the short female urethra simply cannot stop the pressure placed upon it and leakage occurs. There are two main types of incontinence. By far the most common is called “ stress incontinence.” This occurs with excess pressure such as with coughing, sneezing, running and lifting. Stress incontinence is very amenable to treatment with surgical and more recently, with non-surgical therapy. The other most common type, is called “urge incontinence” in which when a woman gets the desire to need to urinate and then cannot stop the flow or control the loss of urine with simply feeling the need to go.” Urge incontinence is not amenable to surgery, but can be helped with medication. In the past, the only solution for stress incontinence was invasive surgery. Unfortunately, the most effective and widely used method has been the use of a midurethral sling using “mesh.” In the past few years there have now been multiple studies citing multiple complications from the “mesh“ material used for these procedures. Although highly effective, these so called “Tension Free Vaginal Tape“ procedures with mesh have met with many lawsuits over these potential complications. I have been excited to learn of a new device from InControl Medical that offers significant improvement or even complete cure for both stress and urge incontinence. The device helps teach a woman how to do “Kegel exercises in the privacy of her own home. It is inserted into the vagina and causes electrical impulses to strengthen the urethral muscles that help control the flow of urine. The device has been nearly 100% effective in more than 10,000 women who have used it thus far. In summary, the two most common types of incontinence are treatable with either surgery, which although effective, can have complications, medication with certain side effects, or now with a home device that can be used for both stress and urge incontinence and is highly effective.
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ABOUT THE AUTHOR
Mark Saunders, MD Obstetrics & Gynecology Personal Care drsaundersobgyn.com
Dr. Mark Saunders is a wellrespected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.
For more information on any of the potential treatments, or for consultation, contact Dr. Mark T. Saunders OB/GYN at drsaundersobgyn.com or call 801-692-1429.
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“My Personal Energy Crisis”
EMILY CONSULTED ME FOR WHAT SHE CALLED HER “PERSONAL ENERGY CRISIS.” SHE WAS 39 YEARS OLD AND SHE FELT THAT WITH EACH PASSING YEAR SHE WAS GETTING MORE TIRED. Some days she said she just wanted to stay in bed, but she has little ones, so she has to get up. She went to her doctor and she ran the regular tests—but found nothing wrong. She refused to take the offered antidepressant and left the clinic somewhere between angry and confused. “If everything is normal, why am I so tired?” she asked me. She resorted to self-medication by drinking caffeine several times a day, but that gave her a temporary lift, followed by a bigger crash. Slowly gaining weight, she was to the point of just not caring about life anymore.
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We ran other tests. We call it “Energy Enhancement Testing.” Here’s what we found: Her thyroid level was in the “low normal” range, which is why her doctor ignored it. Her cortisol was high, meaning she was living under a constantly stressed situation, causing her adrenals (the stress-handling glands) to burn out. Her progesterone was low normal, causing insomnia and PMS. Her testosterone was “in the basement” so she had no real motivation to do much of anything. Her ferritin (iron) level was so low we considered sending her for an iron IV.
deficiencies, or because insurance companies sometimes won’t pay for the tests to be run. That’s the reality of it.
WANT VIGOR AND VITALIT Y?
Get your hormones checked by the specialists. At the The Wellness Institute, we specialize in looking at men’s and women’s hormones to find out why you are so fatigued. We know you don’t enjoy living life in the “low normal range.”
ABOUT THE AUTHOR
Robert Jones, D.C.
So here is the question: How could this poor woman have any vigor, vitality or energy with her hormones all so low? Answer: She can’t. It’s impossible.
The Wellness Institute Hormone Therapy 801-576-1155 utahwellnessinstitute.com 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.
Here is the other question: Why didn’t her doctor test any of those hormones to see the real reasons for her fatigue and lethargy? Answer: Because doctors either don’t see the necessity of testing for hormone
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Extinguishing Heartburn Surgical and non-surgical options for a common problem
H
eartburn or “gastroesophogeal reflux disease” (GERD) is very common. As a matter of fact nearly everyone has it to some degree but most are unaware of it, or it is only minor. Only when it becomes more frequent or severe do people seek relief. A “burning sensation,” pressure under the breast bone in the middle of the chest, or acid taste in the mouth are most common symptoms. Reflux can be manifest by a persistent cough, asthma or waking up at night choking or with an acid taste. Occasionally people have food return up to their mouth without any “burning.” This is known as “solid regurgitation.” It can occur with bending over after eating and can be made worse by any of the following risk factors listed below. THERE ARE RELATIVELY EASY FIRST LINE STEPS TO TAKE IF YOU HAVE HEARTBURN. AVOIDING THESE THINGS WHEN POSSIBLE WILL HELP:
• • • • • • •
Chocolate, coffee, peppermint, greasy or spicy foods, tomato products and alcoholic beverages Overeating Smoking Being overweight Eating within 1-2 hours before laying down to sleep Some medications Pregnancy
When these issues are eliminated as much as possible then medical treatment can be helpful. There are overthe-counter medications or stronger treatments with a prescription from your health care provider. Your doctor can
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help you determine the best options for you. For symptoms that persist despite medical and conservative treatment attempts, there are very successful surgical options. The most common effective surgery is a Laparoscopic Nissen Fundoplication. This operation involves wrapping part of the stomach around the lower end of the esophagus and is highly successful in reducing or eliminating heartburn symptoms. In my practice, essentially all of the heartburn surgeries have been Laparoscopic or what some people call “minimally invasive,” or “microsurgery” where five pencil size incisions are used to allow skinny instruments to move in and out through the abdominal wall. This technique allows faster recovery time with less pain. A YouTube edited operation with a narration can be viewed at: www.utahlapband.com/general-surgery/ conditions/heartburn-surgery-utah/ IN TRYING TO DECIDE WHEN TO CONSIDER HAVING THIS OPERATION PEOPLE USUALLY WANT TO KNOW:
• • • • •
How successful is the procedure? Are my symptoms bad enough to consider surgery? How much will it cost? What is my recovery time, or how long will I be out of work? What are the risks and potential complications?
These questions are all addressed in a consultation and most of the answers are individualized depending on a person’s
symptoms, health insurance plan, usual activities and overall health. The operation requires half of the patients to stay overnight—the remainder go home in a few hours. Reflux for almost all patients stops immediately with no need to continue medication. The likelihood of a complication is very low. There is no limit to activity after surgery but careful progression is advised. I recommend most people be off work for a week from full time desk work. It may take longer with more physically active jobs. If you feel like you would benefit from this treatment see your doctor or call us for a consultation appointment at our office in Draper, Utah: 801-SURGERY or 801-523-6177.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS Premier Lap-Band 801-523-6177 DrDhansen.com
Dr. Hansen is an expert in hiatal hernia surgical repair with a excellent patient satisfaction rating on healthgrades. He performes other advanced laparoscopic and open procedures such as LapBand, colon removal, spleen removal, surgical breast cancer treatment, hernias and gallbladder removal. He has an extensive patient teaching web site including narrated short summary YOUTUBE video samples of his procedures. His mission statement is: “Provide excellent compassionate care and education for the highest potential improvement of health.”
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Health plans for every need and budget
We have coverage types for everyone including group health, individual and family, medicare advantage, dental, wellness programs, and more!
Help secure your physical and financial health with Altius Health Plans. To find out how, call your Altius broker or our local office at:
(801) 355-1234 www.altiushealthplans.com
This is a partial description of products underwritten by Altius Health Plans and in no way details all of the benefits, limitations, or exclusions of the plans. Please refer to the Member Handbook and Medical Benefits Brochure to determine exact terms, conditions and scope of coverage, including all exclusions and limitations and defined terms.
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