Healthy Magazine | July '14 by Healthy Magazine

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JULY 2014

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July 2014 VO L . X I V № 7

5 Hotel Room Workouts

5 Books You Need for Your Vacation

25 26 30 59

Whether you’re a travelling business warrior or just planning your family vacation, we can all use some helpful and convenient workouts to take with us wherever we’re going. Because let’s face it, getting to the gym is hard enough when you’re not worried about catching planes and leaving kids at gas stations.

There’s nothing quite like sitting down and spending some quality time with a book. It’s one of life’s simple pleasures and there’s no better time than vacation to dive into a new book. We’ve made a list of five great books that will keep you captivated. Just don’t get mad at us when you cancel your vacation plans because you can’t put these books down!

How to Cheat on Your Diet— Vacation Style

Admit it. We all cheat on our diets from time to time—especially when we’re on vacation. There’s no better excuse than taking a trip to start indulging in all those forbidden food desires. More often than not, this kind of cheating means punishing yourself at the gym in the weeks that follow that getaway, but we’ve got the tricks and tips that can save you from weeks of playing catch-up.

Winning the West

‘Tis the season for travel and adventure. No summer is complete without a trip or quick getaway. But that doesn’t mean that you have to break the bank and get a second mortgage to go do a world tour or a walking tour of South America. We’ve got plenty of undiscovered gems and locales for romantic voyages right here in the great West. Check out our favorite destinations!

A Life Your Body Loves

Summer time and feeling fine…or something like that. Each year when summer rolls around, we start forming grand plans and ambitions to make it the best summer yet. And most of the time we do some cool things, but it doesn’t quite live up to our dreams. Well, not this year! We’ve got a list of simple but awesome hobbies and activities you can pick up to make the most of this summer— AND they’ll be good for you.

Crushing Your Life Away

Candy Crush. We probably don’t even need to say any more. It’s one of the most downloaded games in the world and a multimillion dollar business (and also one of the most eminently frustrating games in the history of the world). In fact, Candy Crush is so rampant in our culture that people are starting to wonder if you can be addicted to Candy Crush. The answer may surprise. But then again it may not.

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“The treatment he chose was perfect.” — Bianca, 15

Whether you’re considering clear aligners, retainers or today’s braces, an orthodontist is the smart choice. Orthodontists are specialists in straightening teeth and aligning your bite. They have two to three years of education beyond dental school. So they’re experts at helping you get a great smile — that feels great, too. Go to www.mylifemysmile.org to find an orthodontist near you or ask your dentist for a referral. © 2013 American Association of Orthodontists.

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Healthy

EDITOR'S NOTE

Destination. H

ave you ever wondered where you’d be in life if you had made different choices? Take a moment and perform the “hindsight is 20-20” exercise and review some of the decisions of your life that were critical in getting you where you are today. Sure, there are the major moments – your wedding day, graduation day, the day your child was born, the day you signed your first mortgage, and so forth. In the late ‘90s I faced a serious decisional crossroad: take the decent job managing physicians in Sherman, TX, or move here for a more entrepreneurial enterprise which I knew would fail in time. Obviously I chose to move here, the company did fail within the year, but I met my current partner and we’ve been having a ball with the Stardocs vision ever since 1998. I vividly remember that serendipitous day when I met my wife. While we were young and naïve, there was a spark and an energy that couldn’t be ignored despite all otherwise rational arguments, including lack of education, income, prospects, etc. It was just one of those moments that I can always fall back on as a time in my life when I just ‘knew.’ Eighteen years and five boys later, we’re still in love and better friends than ever. All because of an instinct. Those are big examples, but let’s think even thinner than that. Slice your decisions a little smaller and get to those very minute, almost inconsequential moments of decision making and it’s then I believe you get to the root of who, why and what you are today. I just finished a really interesting book – BLINK, by Malcolm Gladwell – which highlights the power of the moment and the mind’s adaptive unconscious abilities. The premise is that the mind has a decision-making apparatus that’s capable of making very quick judgments based on very little

WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

MAGAZINE

information. It comes into play whenever we meet someone for the first time, interview someone for a job, react to a new idea, decide how good a teacher is on the first day, or decide whether a magazine is worth reading on a quick thumb-through. Problem is, we don’t really value this split-second decision making; we prefer gathering information and deliberating. The motto is haste makes waste, stop and think, look before you leap. But Gladwell shows that our snap judgments and first impressions are not only vital and valid, but can be educated and controlled to our advantage. He shows multiple examples of coaches, generals, doctors, musicians and salesmen who have honed their subconscious decision making to the point of success.

WHAT’S MY POINT? Simply that when we try to understand ourselves and shape the future of who we want to become, we focus too much on the grand themes and too little to the particulars of fleeting moments and decisions. We try to map out who we are more than we pay attention to our impressions and instincts. Perhaps, in terms of the examination of our life’s journey, we should put away the binoculars and instead focus in on our decisions and behaviors with the most powerful of microscopes. It’s the little daily decisions that add up to our success or failure. For example, nobody deliberately decides that they want to become a chain smoker or an obese eater. Yet, if you are an addicted smoker today, there was a very thin moment in time – an urge and an instinct either ignored or indulged – when you smoked your first cigarette. The same is true of alcoholism, pornography, obesity, eating disorders, and so forth. It can all be boiled down to the smallest moment of introduction, curiosity and minor indulgence. Of course, on the flip side, greatness begins with a similar, small moment in time. There are so many examples of people who have achieved prominence that can be traced to the roots of experience and decision. There was a time when Michael Jordan shot his first basketball, Babe Ruth took his first swing, Mozart played his first note, or Lincoln read his first book.

I believe greatness begins today.

Now, with the most basic of instincts. It may be simply to put down the Oreo and lace up the sneakers. It may be to order the Grilled Chicken Salad rather than the Big Mac. It may be to take a deep breath and smile rather than lash out and yell. Whatever it is, greatness for each of us begins in this moment in time.

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JUNE 2014 VOLUME XIV, № 6

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MARKETING DIRECTOR Timothy Howden | timothy@healthy-mag.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com PHOTOGRAPHER Megan Heaps | megheaps@gmail.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com MAGAZINE EDITOR Gayleen Webb | gayleenbwebb@gmail.com ONLINE EDITOR Taylor Smith | taylor.smith@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Angela Silva, Brooke Kittel, David Fotsh, Robynn Zender, Jill Castle, David Joachim, Douglas H. Jones, Robert Jones, Lisa Mathews, Mark Saunders

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

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JULY 2014

Fitness IT’S VACATION SEASON You’ve had your trip booked since the holidays. That means you’re probably wanting to look your best in your bathing suit. If you’re like most of us, you’ve waited until the last minute, and now we play head games with ourselves. I’m going to share a few tips to make sure you don’t let this happen every year.

START EARLY: The fact is, beach bodies are made in the winter. You need the proper time to take unwanted weight off in a healthy way. Make goals of 1-2 pounds/week. It is unhealthy to crash diet. You’ll burn your muscle and crash your metabolism, sabotaging yourself in the long run. MUSCLE IS SEXY: Focus highly on resistance training, lightly on cardio, and highly on good nutrition. Building muscle will make it easier and easier to get to your goal each year. Don’t worry about getting bulky. The rule of thumb is for every 5 pounds of muscle you gain, you burn an additional 100 calories per day. DON’T BE SO HARD ON YOURSELF: Never force yourself to workout 7 days a week for 2 hours. You’ll burn yourself out, and then you’ll never want to see a gym until your next trip. Find balance and pace. Stay within yourself so you can maintain your healthy lifestyle. Then, you’ll remain basically beach-ready all year round. That should be the goal.

MANY WANT TO KNOW THE EXACT FORMULA TO BUILD MUSCLE AND BURN FAT TO HAVE THAT BEACH BODY. IF YOU ARE LOOKING TO ADD MUSCLE AND LOSE BODY FAT, THE MOST EFFECTIVE PATH IS HAVING A SOLID AND BALANCED STRENGTH TRAINING, NUTRITION AND CARDIO PLAN. HERE ARE SOME SIMPLE TIPS TO START OFF WITH.

Building a

BEACH

BODY WHY BALANCE IS YOUR KEY TO LOOKING GOOD IN THE SUN

WORKOUT WITH A FRIEND: Statistics show that people get better results and are more motivated when they workout with a friend. Pick a friend who will push you. BE REASONABLE: Chances are you already look great. People tend to want the extreme and almost every time it is unattainable. There’s also the reverse side of losing too much to the point it even looks unhealthy. Don’t play head games. Be positive with yourself and focus on attainable goals. Best case scenario is that you develop a lifestyle that isn’t so up and down, you enjoy your trips to the gym, and you are comfortable with yourself and your body. Master that and you’ll be on your way to complete success! ABOUT THE AUTHOR

Matt Kirchner

Fitness Director/Personal Trainer Treehouse Athletic Club 801-553-0123 TacFitness.com Matt Kirchner is a Treehouse Fitness Director, Certified Personal Trainer, and Certified Personal Trainer (NPTI, CPT) CSCS (Certified Strength & Conditioning Specialist)

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MUSCLE

Make sure you are focusing on muscle building exercises, as opposed to isolation moves. An example of a compound exercise is a bench press while an isolation move is a cable chest press. Cable chest press is an excellent move and isolation exercises have their place but if you are going to build high quality muscle, and build it fast, then you want compound exercises—exercises such as bench press, squats, deadlifts, barbell rows, etc. The key with the compound exercises is they challenge the body and incorporate more than one muscle group while doing the movement, therefore burning more calories at a time. Remember to be careful: with compound exercises, you always want to make sure you are in a safe position while performing the exercise. If you feel that there is a muscle strain or pain that does not involve the muscle, such as a pain in your elbow, shoulders, knees or back, make sure that you stop the exercise and correct your form. Keep your body safe by ensuring there is minimal arch in your back, making sure your knees are not going over your toes on lower body movements, and that your core is always tucked in and engaged to keep your back safe. When it comes to repetitions and sets for maximal results, you want to use the most challenging weights you can while still maintaining good form. Always think quality over quantity. Also, change your reps and sets consistently so you are constantly shocking the body to change. You do not want to get stuck doing the same routine or your results will plateau.

CARDIO

When it comes to cardio you want to make sure that you are not overkilling it by spending hours on the treadmill or bike, because too much cardio can put you in a catabolic (muscle wasting) state if you are not careful. The goal is to do enough cardio where it burns fat without burning muscle. This is all based on how your body responds to cardio so try different methods such as walking on a treadmill on an incline or doing sprints outside. Every person’s body responds differently to different forms of cardio. What worked well for many of my clients in the past is high intensity sprints or plyometric style training because it burns a lot of calories while keeping muscle on their bodies.

NUTRITION

To add muscle nutritionally you’ll want to ensure that you are eating plenty of quality calories with a balance of carbohydrates, fats, and protein. Eating small meals throughout the day (four to five times per day) with a balance of those nutrients will feed your muscles so you can grow muscle and lose fat. It’s imperative to not eat a really low fat diet while training because it will affect your body’s natural muscle building and fat burning hormones. The healthy fats that you eat in your diet will help you recover faster from your workouts while also helping you increase strength. Healthy fats such as olive oil, avocado, and nuts help your body to produce testosterone naturally so don’t skimp out on these.

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ABOUT THE AUTHOR

Greg Marshall

www.thegymatcitycreek.com 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

JULY 2014

Fitness Arm yourself TONE AND TIGHTEN TARGET ZONES.

Strength training protects bone health and muscle mass.

YOUR FIRM-UP

Bust a move Strength training boosts energy levels and improves your mood.

LEAN OUT

Stay healthy Strength training makes you stronger and fitter.

Burn baby burn Strength training translates to more calories burned.

MOVES

Body mechanics Strength training helps you develop better body mechanics.

BY HEALTHY-MAG.COM

Health benefits

Use these workout tips to shed pounds and zap mega calories while you’re at it.

Strength training plays a role in disease prevention.

ou’re busy, but that doesn’t mean

you have to skip a great workout. These easy and proven weight training moves will not only get your heart pumping, burn calories and tone your muscles, but will help get your body short and swimsuit ready. Try these simple total body moves alone or with your cardio regimen to get the results you want quickly.

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>> Fitness Transformation

1PL.IE

EP TRIC ACK B KICK

AT SQU

1. Plie Squat

3. Tricep Kickback

Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so donâ&#x20AC;&#x2122;t go out too far. To add weight, you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight. Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees.

Lean forward with knees slightly bent while maintaining a straight back. Place one hand on a support structure such as a bench. Use the other hand to grasp a dumbbell alongside your torso. Try to pull your belly button towards your spine to stabilize your back. Exhale, and bring the dumbbell up by extending your arm. Inhale, and return the dumbbell to the starting position. Keep the elbows frozen in place to keep stress on the triceps. Donâ&#x20AC;&#x2122;t swing back and forth to get the weight up. This uses momentum instead of muscle to perform the movement.

Targets: Quads, hamstrings, glutes, inner thighs and abs.

Targets: Triceps, deltoids and biceps

KEY DONCK KI

ED SEATSTS I W T

2. Donkey Kick

4. Seated Oblique Twists

Start with your hands and knees on the floor. Engage your core muscles by pulling your stomach toward your spine. Start by bringing one knee forward towards your chest. Flex your ankle (point your toes to your nose). Move the same leg back and up through your heel, keeping your knee bent. Keep your ankle flexed and your stomach muscles engaged. Lift arm opposite moving leg up in same motion. Return to the start position and repeat the exercise. Hold a free weight for more intensity.

Bend your knees and make sure that your feet remain on the floor. Pull in the abdominals to further work them and keep them stronger over the long term. Sit up at an angle of about 45 degrees. Aim to hold the medicine ball straight in front of the body. Keep the abdominals tense throughout, and use your abdominals and the weight of the medicine ball to twist your torso to the right side to touch the floor. Keep the abdominals tense, breath correctly, and twist the medicine ball to the other side and the floor.

Targets: Glutes, hamstrings, abs and biceps

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Targets: Abs, internal and external obliques

JULY 2014

Fitness

THE

METABOLISM SCAPEGOAT HOW SIGNIFICANTLY DOES METABOLISM AFFECT BODY WEIGHT?

W RITTEN B Y C A I T L I N S CH I L L E

n searching for explanations for weight gain, some people eyeball metabolism as the source of their problem. A person may say she simply has a “slow metabolism” that gives her body a tendency to hold on to extra weight. However, for many people, metabolism is an innocent scapegoat in the midst of their legitimate causes of weight gain.

WHAT IS METABOLISM?

Metabolism is the process by which your body breaks down food into energy. Through this process, the body is supplied with the energy it needs to move as well as the energy needed to perform its automatic functions, such as breathing and circulating blood. The energy needed for all of the body’s automatic functions makes up the basal metabolic rate (BMR). There are several factors that affect BMR, including body size and composition, gender, and age. A larger, more muscular body requires more energy to function, which also explains the metabolic difference between men and women. As a person ages, they lose muscle mass, also affecting metabolic rate. Basal metabolic rate does not easily change, and it

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accounts for the majority of energy used by your body—about 75 percent. So, what accounts for the other 25 percent of energy? This is the energy used for processing the food and the energy expended for physical activity. The amount of energy needed to process food remains fairly constant, while the amount of physical activity a person gets in a day can vary greatly. So, while it may be easy to blame excess weight on a slow metabolism rather than overconsumption of food or a sedentary lifestyle, according to the Mayo Clinic, “a slow metabolism is rarely the cause of excess weight gain.” Metabolism is a normal, automatic body process, so it is quite proficient at adapting to individual needs. This explains why starvation diets do not work—when you drastically reduce the number of calories you consume to an unhealthy level, the body compensates by burning fewer calories for normal body processes. Thus, the solution for achieving a healthy weight is to consume an appropriate number of calories from healthy food sources and engage in vigorous physical activity.

CAN METABOLISM MESS UP?

There are some metabolic disorders that can cause weight gain. The most common of these is hypothyroidism, a disorder in which one has an underactive thyroid gland. This hinders production of thyroid hormones, which can drastically slow metabolism and cause weight gain. Insulin resistance is another relatively common metabolic problem. In this case, insulin cells, which help your body use glucose for energy, do not function correctly. If you believe you may suffer from a metabolic disorder, speak with a physician who can properly diagnose you and aid in treatment.

SLOW “ AMETABOLISM

IS RARELY THE CAUSE OF EXCESS WEIGHT GAIN.

”

Sources: www.mayoclinic.org

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JULY 2014

Hotel Room Workouts

WHEN EXERCISE IS A PART OF YOUR DAILY ROUTINE IT’S EASY TO MAKE IT A PART OF YOUR LIFE. BUT ONCE THAT ROUTINE IS BROKEN, IT CAN BE EASY TO FORGET TO EXERCISE.

WRITTEN BY ANGELA SILVA

PLANK 1 The classic plank is one of the most

Many people who take trips or vacations find it difficult to exercise when they stray from their regular gyms and equipment and find themselves in unfamiliar surroundings. Once you return from your vacation you may feel out of whack and have a hard time getting back to your regular exercise routine. Next time you plan a trip, make sure you also plan to do these 5 easy workouts that can be done in a hotel room. You’ll stay in shape, feel alert and energized on your trip and, most importantly, you’ll still feel this way when you return.

3 RUNNING PUSH-UPS

Start in standard pushup position, with your palms on the floor and arms just outside of your shoulders. Push yourself up and at the top of the push-up tuck your knee up into your chest. Quickly switch and bring your left knee to your chest, repeating this “running” motion four times. Lower yourself back down, completing 1 rep. Perform 1 set of 8 reps.

2 SUITCASE SQUAT

Using your suitcase as weight, pick it up and support it on your back. Hold it by your shoulders and perform 4 sets of 8-12 squats.

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versatile yet effective exercises, making it the perfect hotel room exercise. To do a plank, bring yourself onto your forearms and your toes. Tighten your abs and hold this position for one minute or as long as you can. Do one plank at the end of each workout.

4 HALF JACKS

It’s important to avoid jumping or thumping exercises that could disturb other hotel visitors. The half jack is a great variation of the jumping jack that doesn’t actually involve jumping. Bend your knees into a squatting position, and then extend the right leg out while raising the right arm out to the side. Switch to the left side. Perform 4 sets of 15 half jacks one each side.

5 STANDING SIDE CRUNCH

Stand with your feet shoulder-width apart, abs held tight and arms raised to make a 90 degree angle. Simultaneously raise your right knee up and out to the side while bringing your right elbow down to meet your knee. Contract your abs, specifically your obliques, when your knee and elbow are closest together. Lower your knee and raise your arm, then repeat. Perform 4 sets of 8-12 reps, switching sides after each set.

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5 BOOKS You Need For Your

Vacation WRITTEN BY LINSY HUNSAKER

Literary Fiction:

LIFE AFTER LIFE

by Kate Atkinson

Mystery:

What if you could try life over and over again, until you got it right? Although she doesn’t know it, Ursula does just that, each time charged with the task of thwarting her own fate. Tragic, dark, suspenseful, and at times redeeming, Life After Life will have you tearing through its pages as you contemplate life and history.

NIGHTTIME IS MY TIME

by Mary Higgins Clark

Every nerd contemplates what it would be like to get back at the popular kids, but few actually follow through. Nighttime Is My Time follows a wronged killer on a disturbing, thrilling ride that will have you skipping your summer adventures to make it to the end.

Science Fiction:

THE ILLUSTRATED MAN

by Ray Bradbury

Romance:

Full of suspenseful and insightful short stories, this book is perfect for those few moments lounging by the pool. Bradbury introduces the unrelated stories with the illustrated man: an outcast with an unlikely secret. The magnum opus of this collection is “The Veldt,” a skin-tingling speculative piece that will have you vowing to never use technology again; that is, until you tweet about how great Bradbury is.

AS YOU ARE

by Sarah M. Eden Eden writes smart historical romances. Her characters are deep, her relationships sweet, her dialogue witty, and all in about 200 pages, making them the perfect seaside reads. As You Are follows the shy Corbin Jonquil as he struggles to impress to the new widow in town.

Celebrity Nonfiction:

IS EVERYONE HANGING OUT WITHOUT ME?

by Mindy Kaling

Writer and actress on The Office and The Mindy Project, Kaling has a gift for comedy. She is not afraid to laugh at herself, recalling countless embarrassing stories: from the nerdy chubby girl and Ben Affleck impersonator, to the lazy Conan intern and, eventually, newbie writer for The Office.

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JULY 2014

Laugh your way to

better health BY CITIHEALTH STAFF

Jonathan Swift said, “The best doctors in the world are Dr. Diet, Dr. Quiet, and Dr. Merryman.” We may associate laughter only with movies, trite jokes, or social gatherings, but research has shown that laughter positively affects your health. So, let’s meet Dr. Merryman and the secrets of his trade. Here are four ways laughter really can be the best medicine. Increases blood flow According to a study at the University of Maryland School of Medicine, laughter actually increases blood flow. When participants viewed a comedic movie, their blood vessels expanded and contracted as normal, which led to more blood flow. When they watched a stress-inducing movie, such as a drama, their blood vessels reacted negatively. Good blood circulation affects all aspects of the body, including increase in energy and memory.

Reduces stress and tension Laughter is an actual biological action designed to release the tension that accompanies a variety of emotions. Though we laugh for fun, we also laugh to put ourselves at ease and to manage stress. Health care workers are encouraged to use humor when working with patients in order to help them relax. Laughter also decreases the levels of stress hormones such as cortisol and adrenaline.

Works the abs, relaxes the muscles Ever laughed so hard or so long that your stomach hurt? Well, that laugh was working your abs and diaphragm. Research has shown that laughing can be equivalent to some exercises. And it’s not just the laughter that affects your muscles: the time after the laugh, which can take as long as 45 minutes, relaxes your muscles. This relaxation makes laughter the preferred medicine compared to muscle relaxants and tranquilizers.

Improves social connections One of the best ways to connect with a person — and ease any tension — is to share a laugh. This is why many public speakers tell a brief joke before their speech in order to “break the ice.” This relief of tension creates an emotional connection between the speaker and listener. Some researchers believe this benefit is the core to the rest of the health benefits of laughter. So, next time you have a gut-busting laugh, remember that laughter is much more than a mere pastime pleasure: it’s a doctor’s order.

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JULY 2014

Destination

A Life

YOUR BODY LOVES LITTLE THINGS YOU CAN DO TO FEEL ALIVE THIS SUMMER, WITHOUT CONSEQUENCE.

WRITTEN BY ANGELA SILVA

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THE SUN, THE SYMBOL AND SOURCE OF ENERGY, CALLS TO ALL OF US, AND THE CALL CAN BE CAPTIVATING IN THE SUMMERTIME. ENJOYING MOTHER NATURE IS NOT ONLY GOOD FOR THE SOUL—IT CAN HELP NOURISH THE BODY AS WELL. THE EMERGENCE OF SUMMER BRINGS AN ABUNDANCE OF ACTIVITIES, FRESH FOOD AND NEW EXPERIENCES TO ENRICH OUR LIVES. IF YOU ARE READY TO TAKE ADVANTAGE OF THESE WARM, SUNNY DAYS, HERE ARE A FEW SUGGESTIONS THAT WILL HELP KEEP YOUR BODY HEALTHY.

VISIT THE LOCAL WATERING HOLE

What better way to cool off in the heat than by jumping in a cool lake or pool? There are a lot of options when it comes to enjoying the water, whether it’s swimming at a local city pool or rec center, or hitting the jet skis at one of the beautiful lakes.

MOW YOUR LAWN WITH A PUSH-MOWER

Yard work is one of the inevitable chores of summer. Get some exercise out of it by opting for a push-mower or manual tools rather than electric tools. Use those muscles and break a sweat while beautifying your yard and body. It’s one of those great jobs that looks unkempt before you start, and then looks amazing when you finish, giving you the satisfaction of a job well done.

Even if you have never planted anything before, now is the time to start. Growing your own flowers, food, or your preference of vegetation is good for the air, the ground and yourself. Something enlivening happens when you work with dirt. The act of gardening itself burns calories, and it’s fun and rewarding to see your work grow and sprout into a beautiful new life form.

TRADE-IN FOR TWO WHEELS INSTEAD OF FOUR

Choosing to ride a bike instead of drive during the summer helps to clean our air as well as exercise your body. Whether it’s for entertainment or transportation, a bike is a great investment to help make your body and the environment healthier.

ENJOY SEASONAL FRUITS AND VEGETABLES

Many of your favorite fruits and vegetables are at their peak flavor and ripeness during spring and summer. These include asparagus, cherries, apricots, garlic, watermelon, navel oranges, grapes, strawberries, corn, etc. As mentioned above, you could even try growing any of these yourself to have the easy access to your favorite fresh foods.

VISIT A NATURAL WONDER

Some are surrounded by beautiful enormous mountains, others by raging rivers, and others by great trails. Find the natural wonders close to you and go. Our country is filled with parks and trails for families or the experienced hiker to enjoy nature. A quick day trip to enjoy the fresh air and beauty of the forest is a great way to clear the mind and work the body.

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DEVELOP YOUR GREEN THUMB

There are many other natural ways to stay healthy during the summer. The most important thing is that you are improving your body and your life. Use this summer as a chance to make a healthier, happier, new-and-improved you!

JULY 2014

Destination

“It’s simply not an adventure worth telling if there aren’t any dragons.” –Sarah Ban

“If you’re not living on the edge, you’re taking up too much space.” –Anonymous

Breathnach, author

“Only dead fish swim with the stream all the time.”

“A ship in harbor is safe, but that is not what ships are built for.” –John A. Shedd, author

“You’re only given one little spark of madness. You mustn’t lose it.”

–Linda Ellerbee, journalist

“The world is a book and those who do not travel read only one page.”

–Robin Williams, actor

–St. Augustine

“You’re off to great places. Today is your day. Your mountain is waiting, so get on your way.”

“Let us step into the night and pursue that flighty temptress, adventure.”

–Dr. Suess, author

–J.K. Rowling, author

The Adventurer is You “Only those who will risk going too far can possibly find out how far one can go.” –T. S. Eliot, poet

“If you obey all the rules, you miss all the fun.” –Katharine Hepburn, actress

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“Humanity has advanced… not because it has been sober, responsible, and cautious, but because it has been playful, rebellious, and immature.”

“The purpose of life is to live it, to taste it, to experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”

–Tom Robbins, author

–Eleanor Roosevelt

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JULY 2014

Destination

Nutrition On the Go

EATING HEALTHY CAN BE DIFFICULT TO DO, PARTICULARLY WITH A BUSY SCHEDULE. THERE ARE MANY OPTIONS FOR QUICK, UNHEALTHY FOOD, WITH FAST FOOD BEING THE PREEMINENT CULPRIT. HOWEVER, A BUSY SCHEDULE ONLY INCREASES THE IMPORTANCE OF CONSUMING FOODS THAT ARE GOOD FOR THE BODY, BECAUSE YOU NEED ENERGY TO KEEP UP WITH A BUSY SCHEDULE! SO, HERE ARE SOME TIPS FOR GREAT NUTRITION ON THE GO. KEEP A WATER BOTTLE WITH YOU AT ALL TIMES TO STAY WELL-HYDRATED Even slight dehydration can cause fatigue and a drop in metabolic rate. Refill your water bottle throughout the day. Avoid sugary drinks such as soda, as they will not hydrate you and will only create a temporary spike in blood sugar that will leave you feeling more fatigued than before. PLAN MEALS AND SNACKS AHEAD OF TIME Prior to the beginning of the week, plan breakfast and dinner menus for each day with thorough ingredient lists, and purchase all ingredients. Breakfast should be something simple, fast, and nutritious, such as a banana, a glass of soymilk, and a whole-wheat piece of toast with all-natural peanut butter. For dinners, look for meals with combined prep and cooking times of less than 45 minutes. To streamline the time spent preparing dinner, consider prepping freezer meals on the weekends. Lunches and snacks can also be prepared the night before a long work day. For instance, consider placing fruits, vegetables, and nuts into small plastic bags to serve as snacks during the work day. EAT A BALANCED DIET Fruits and vegetables should be the cornerstone of a good diet. They are full of nutrients and have a high water content. Plan to get at least four to five servings of fruits and vegetables per day. As mentioned above, fruits and vegetables can easily be transported in small plastic bags. If you do not pack fruits and vegetables before leaving for the day, pick up some fresh produce at the grocery store on your way to work, such as an apple and some baby carrots. Equally important to consume are nuts and whole grains. These foods provide complex carbohydrates which supply the body with lasting energy. Pack a sandwich made with whole grain bread for lunch, or pack whole-grain crackers and almonds for snacks. USE PRUDENCE WHEN EATING OUT If possible, acquire a nutritional guide from the restaurantÂ to determine what to order. As a general rule, eat half your portion and save the rest for later. Pick items with a lot of produce and healthy proteins. Eating healthy on a busy schedule can seem difficult, but it can be done with a bit of planning and good nutritional choices.

WRITTEN BY C AITLIN SCHILLE

Sources: healthyeating.sfgate.com

24 HEALTHY UTAH MAGAZINE

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Destination

HOW TO CHEAT ON YOUR DIET

Vacation Style WRITTEN BY LINSY HUNSAKER

WE ALL WANT TO LOOK GOOD IN OUR BATHING SUITS, BUT VACATION CAN PRESENT THE BIGGEST TEMPTATIONS. WATCHING EVERYONE ELSE INDULGE IN ICE CREAM ON THE BEACH OR HAMBURGERS BY THE POOL IS ANYTHING BUT RELAXING. SO HERE ARE A FEW WAYS TO PARTY HARD AND STILL SMILE AT YOUR REFLECTION.

1. Plan Dessert

Marissa Lippert, nutritionist and author of The Cheaters Diet, warns against cutting out sweets completely. Instead of impromptu ice cream sandwiches and soda with every meal, however, focus on quality. Plan two treats a week—they should be small, but fabulous.

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2. Party Smart

Even if you don’t vacation, chances are you’ll attend a barbeque or two this summer. And if you’re not prepared, it could mark the end of your diet. Of course, bring your own side—but don’t cut out everything fun. Lippert suggests scanning the buffet table and being strategic about your splurges. Choose one or two of your faves— dibs on the bean dip—and then walk away. Don’t let your indulgences control you.

3. Play Frisbee

Exercise not only counteracts the effects of your splurges, but gets your mind off of that chocolate cake in the fridge. If you’re at a party, gather everyone for a game of frisbee or a walk along the beach. And if you’re alone, go for that midnight swim you’ve considered, or just turn on some music and dance. Once you get those endorphins going, you won’t even remember what kind of cake it was.

JULY 2014

26 HEALTHY MAGAZINE

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Destination

WINNING THE

WEST

PLACES WEST OF THE ROCKIES THAT WILL WIN YOU OVER

28 HEALTHY MAGAZINE

WRITTEN BY C AITLIN SCHILLE

WHEN WE DREAM OF VACATIONING WE USUALLY ENVISION A MIRACULOUS BEACH, OUTDOOR ADVENTURES, AND THE STUNNING WONDERS OF THE WORLD. AND TIED TO THESE DREAMS ARE SOME MENTAL ROADBLOCKS: FLYING ACROSS THE GLOBE WILL DRAIN THE BANK, WORK WON’T LET YOU AND THE KIDS CAN’T COME. BLAST PAST THOSE ROADBLOCKS WITH THESE SENSATIONAL VACATION SPOTS WEST OF THE ROCKY MOUNTAINS, SEVEN PLACES IN YOUR OWN COUNTRY THAT THE WHOLE WORLD SHOULD SEE.

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Yosemite National Park, CA

You may have missed your chance last year to see the impressive park when it temporarily closed its doors due the government shutdown in 2013. However, 2014 will give way to the 150th year of Yosemite National Park, which also gives way to an incredible vacation spot. From the majestic mountains, valley floor, world renowned Half-Dome, and not to mention the brilliant waterfalls, you will find plenty to do and plenty to see in this awe-inspiring trip.

“Yosemite Valley, to me, is always a sunrise, a glitter of green and golden wonder in a vast edifice of stone and space.” Ansel Adams

2 Lake Powell, UT & AZ

Grab your jet skis and boat as you gear up for a tour through the crystal water and red rock of Lake Powell. Here you will find the perfect getaway for your family as you water ski between some of the world’s most beautiful scenery. Whether it be on a houseboat, or just camping, you will find enough here to fill up your thrill tank for the whole year.

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JULY 2014

Continued from page 27

Central Coast, CA

Stretching from Ventura County (North of Los Angeles) all the way to Santa Clara County (South of San Francisco) lies 350 miles of coastal beach towns that hug the historic Highway 1. Four major regions including Ventura, Santa Barbara, San Luis Obispo, and Monterey make up this dream vacation. Giving you anything from sun and saltwater to ancient castles to legendary farmers markets, you’ll find plenty to do as you glide the coast. End your trip in the north with the spirited Santa Cruz. Here you’ll spend your days kayaking, zip-lining, and touching sharks at the Seymour Marine Discovery Center. Central Coast, CA lets you have it all, so don’t wait to live up your getaway dreams among these staggering scenic cities.

Lana’i Hawaii

In 2012, 98% of Lana’i was purchased and is said to be changing into an expensive island filled with ritzy hotels and dollar bill signs. Currently, however, the island offers isolated beaches, local food, and extreme sports for all to enjoy. The island’s current allure lies in its culture, down-toearth experience, and luxurious vacationing for a small dollar. You need to get this island while it lasts, for in a couple years that little money sign may turn big.

5 Park City, UT

Adventure, culture, arts, and relaxation are rare to find all in one place. Park City, Utah however offers it all. Home to three world renowned resorts (Park City Mountain, Deer Valley, and Canyons), Park City is one of the best kept secrets in the west. Experience the ride of your life with the historic Alpine Coaster, become an athlete as you bobsled at the Utah Olympic Park, or even enjoy a concert as you attend the Deer Valley Music Festival. So whether it be hot air ballooning or a good game of golf, Park City is waiting to offer you all she has.

Sun Valley, ID

Want the Hollywood ski town without the cost or lines? Enter Sun Valley, ID. The outdoorsy feel in summer will blossom you into biking, rafting, hiking, and eating back all those calories with delicious food. Moving into the winter months will find you strapped to your skis as you glide down the mountains. You won’t miss a moment as you awe at the scenery and spend much needed time getting that fresh air you’ve missed all year.

Crater Lake, Oregon

7 30 HEALTHY MAGAZINE

Want to go deep for this year’s vacation? Check out Crater Lake located in the south of Oregon. Crater Lake, which stands as the deepest lake in the United States, lures visitors in with her dark blue color and countless activities for the entire family. Scuba diving, boat tours, zip-lining, and hiking are only a few of the adventures you will experience while surrounded with the crisp Oregon air and stately setting. For the optimum trip, visit in the summer months when all facilities, activities, and roads are open.

SO PACK YOUR BAGS MY FRIENDS, BECAUSE WITH THESE TANTALIZING TRIPS YOU ARE ABOUT TO HAVE THE VACATION OF YOUR LIFETIME. WHETHER IT BE THAT RELAXING WEEKEND OR THAT RUSHING ADVENTURE, THE WEST IS CALLING, AND YOU MUST GO. Healthy-Magazines.com

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

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

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

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JULY 2014

Don’t Eat it!

Reviews

Eat it!

Digital Shoulder Angel TEXTS FOR CHOOSING CORRECTLY IN THE CRUCIAL MOMENTS OF OUR HEALTH

magine you have decided to make changes towards a healthier you, maybe by cutting back on your soda consumption. You have made all of the necessary preparations and your willpower is strong. But then you get to work, it ’s your coworker’s birthday, and the office is throwing a pizza party with every kind of soda you can imagine. You didn’t plan for this. You brought your refillable water bottle and were ready to stay hydrated without the added sugar. Now you are surrounded by your sweet temptation and not only that, but by everyone else drinking it.

This is what the professionals at Coach Alba, a company that builds digital tools for selfimprovement, would call a “crucial moment.” These include any moments of intense temptation or stress that cause us to give in or relapse to the behavior that we’re attempting to overcome. For some people this could be unexpected changes in daily routine, late night snacking, stress, or being surrounded by specific, influential people. Crucial moments are a major source of hindrance for changing habits or behavior. And it’s for these moments that Coach Alba created a text-messaging based coaching service. Whatever your crucial moments may be, Coach Alba will send you text messages to encourage and support you through those moments. It helps you identify those moments, make a plan to overcome them, and hold you accountable for your progress. You can set up a profile to have

32 HEALTHY MAGAZINE

“A Crucial Moment (CM) includes temptations, obstacles, and excuses you experience in your daily life that make it difficult for you to stick to your goals. Examples might include times of day (e.g. late-night snacking) or emotional circumstances (e.g. I’m stressed at work). You will make significant progress toward your health goals as you learn to master your Crucial Moments.”

text messages sent at a specific time every day to help you through foreseen crucial moments. You can also send a text to a live coach at any time during the day if a crucial moment comes up unexpectedly. Healthy behavior is more likely to be sustained if you can overcome the strongest of temptations, and Coach Alba will help you do just that. Once you have the skills to endure, you are much more likely to fully adopt those healthy behaviors. Coach Alba, which uses behavioral research to design their tools, boasts an impressive 95 percent engagement rate with their clients, and is able to track and measure results to ensure the success of their coaching. With 24/7 support from knowledgeable coaches, your likelihood for success when using Coach Alba increases drastically. The cost of this digital shoulder angel is less than $3 per month for an individual, and corporate wellness packages go for less than $3 per year per employee

– coachalba.com

Coach Alba believes mobile apps have their limitations, and that the more widely available, more widely used texting aspect of electronics makes that medium a better tool for achieving goals. No doubt a text message is the form of communication most likely to reach a user. If a text message can wreck our car, make us laugh and ruin our grades, perhaps it can also help us lose weight.

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Reviews

THE BEST Vacation Headphones Pioneer SE-E721

Koss KEB15i

Sometimes what you want in a pair of headphones is a capacity to function well on the move. These in-ear headphones from Pioneer provide just that, with a design that will keep you jamming on buses, planes, sidewalks and boats. They are uniquely designed with coiled cords to each bud, with clips going behind the ear. They’re a great value as well.

If you spent all your money on that plane ticket, these are great headphones that don’t break the bank. Furthermore, the design is novel. The bud enters the ear at a better angle for natural placement in the ear, and the angled back of the bud makes placement easier. Cost: About $15

Cost: About $35

PSB M4U 2 If nothing matters besides sound quality for you, this is your headphone. Sound and Vision magazine named these product of the year. Critics even say they have better sound than Bose headphones. The downside: you pay for it. Cost: About $400

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AKG Y55 For some, the best headphones for travel allow for the most complete musical escape. Over-ear headphones like the Y55s cancel outside noise and provide excellent sound quality. Plus, their sleek design and color won’t make you look dorky. We like these headphones because they have a single-sided cable that can detach for storage, which is great for travelling.

Monster iSport Victory Durability tied with quality are the key characteristics of these in-ear headphones from Monster. Ear clips that don’t look goofy, waterproof design and excellent sound make the hefty price easier to bare.

http://us.akg.com

Cost: About $130

JULY 2014

Destination

Angsty

Vacations

H O W TO T R A V E L WITH TEENS

WRITTEN BY ANGELA SILVA

he eye-rolling. The complaining. The bad attitude. The eyes glued to the phone. These may sound all too familiar to any parents who have traveled with teenagers. Your burning desire to create long-lasting family memories quickly dissipates into a drama-filled nightmare as your teenager constantly comments that they “didn’t want to go in the first place,” and asks, “why couldn’t I bring a friend along?” As tempting as it is to drop them off with grandma and leave them behind, you know that someday they’ll look back with fond memories of the family vacations, somehow managing to forget all of the complaining they did. Nevertheless, you insist on making the next trip enjoyable while you’re actually on it, and not just when you look back. Although you may dread the idea, by putting yourself in their shoes you may get a better sense of what they want out of the trip and find some middle ground. Here are some suggestions to help make the most out your next teenage-filled family vacation.

MAKE ROAD TRIP GOODIE BAGS

PLAN FOR SOME FREE TIME

Get the trip off on the right foot by surprising your teenagers with a goodie bag. These don’t have to be expensive or extravagant. Just a simple gift bag with useful items such as hand sanitizer, snacks, and ear buds will help them get excited for the trip.

Although you want to get the most out of your time on your vacation, sometimes all a teenager wants to do is to sleep. Accept that they don’t want to spend every waking hour with their parents and plan for some couples-only activities. This will allow you to see any sites that may have been ruined by your teenagers, and will give them time to do whatever it is that teenagers want to do—within reason. They will have a better attitude and will, once again, reduce complaining.

MODERATE, RATHER THAN CONFISCATE, ELECTRONICS This can be a tough one, but teenagers, more than any other age group, are ever reliant on their friends and their social standing. It is a big deal to them to be away from friends for a week, let alone to have no communication with them. Set boundaries ahead of time for when phones and electronics are or are not allowed. You will find that your teenagers will be more excited about your vacation when they can post or tweet about it.

CONSIDER BRINGING A FRIEND ALONG Just because a friend comes along doesn’t mean your teenager won’t create fond family memories. This option may be outside of the budget or negotiating with the friend’s parents may be necessary, but your teenager’s attitude will do a 180 when they have a friend with them. They will be more willing to participate in your activities, they will act silly and happy, and they might, just might, even show some gratitude!

34 HEALTHY MAGAZINE

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PLAN ACTIVITIES IN ADVANCE WITH THEIR INPUT You have to be realistic here. A teenager is most likely not going to enjoy visiting 12 cathedrals in Italy as much as you are. Make sure that a family vacation appeals to all members of the family in some way. Allow each member to choose one activity to do on the vacation, and make sure nobody has any major issues with any of them. This can prevent major complaining and ensure everyone will look back with fondness on a trip they actually wanted.

ooking back on memories of family trips can be so important for teenagers. At such a transitional stage of their life, realizing all they have done and been through with their family could help them feel more stability. And who knows, they may just carry on some family vacation traditions to their own families someday.

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JULY 2014

Destination

LAYOVERS

Making the Most of the In-Between W R I T T EN B Y A L LY S O N G O R DO N

ummer means tarmac, passports and bag checks for many people. Airports can be a bothersome part of vacation, and it’s often because of the dreaded layover, whether it’s an hour or overnight. As much of a nuisance that layovers seem to be, there are a few things you can do to prepare for these travel intermissions, making them more enjoyable, and perhaps even more productive than ever imagined.

MAKE NEW FRIENDS

As advised by the penguins in the movie Madagascar, “Just smile and wave boys, smile and wave.” Seriously, it may be difficult at first but it can prove to be far more interesting than sitting in your chair like a rock in a river bed. Be friendly to those around you at the gate. They are at least as bored as you, if not more, and would love for some connection, even if it’s just a friendly smile. If you find someone that seems open to conversation just go with it, you will learn more about them and perhaps more about life.

WORK ON THAT ONE THING YOU NEVER HAVE TIME FOR

Everyone has that one thing. Whether it’s filling out the report to give to your boss, planning out the family budget for the next month, or blogging about the last family vacation, the extra time during a layover is perfect for the small and seemingly trivial things that are never getting done.

36 HEALTHY MAGAZINE

PULL OUT THE “PHONE A FRIEND” CARD

Instead of sitting around twiddling your thumbs, call family or friends. It’s a great opportunity to let them know how your travels are going and pass the time productively, or just catch up.

GO EXPLORING—IF YOU HAVE TIME

Airports have a reputation for being boring. There may be more to an airport than what we see at face value, though. There are small book stores, gift shops, and restaurants begging for attention. If you have a bit more time, seek out the nearest tourist attraction outside of the airport and go there. Learn a little bit about your layover city before you get there, so you’re ready to hit the town once you land.

GO FOR A WALK

It’s a great opportunity to get your legs moving again, especially after sitting for a few hours on a plane. Stretching your legs and getting your blood pumping again will help improve your mood and help make the next few hours you’ll be spending on the plane more bearable. The extra time you have at the airport between flights can easily be advantageous to you. In the words of Ralph Waldo Emerson, “This time, like all times, is a very good one, if we but know what to do with it.”

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JULY 2014

Wellness Sensitive Mouth

Teeth a little more sensitive lately? You may be surprised to hear that tooth sensitivity is not a factor of growing old. In fact, tooth sensitivity is highest between the ages of 25 and 30. Factors include brushing too hard, tooth whitening products, plaque build-up and tooth decay. Here are some steps to keep your tooth sensitivity under control. Watch your diet: Highly acid foods will dissolve enamel and increase sensitivity. Relax your jaw: Use a mouth guard to avoid grinding or clenching your teeth. Go easy on your teeth: Treat your teeth to a soft bristled brush. Brush gently, especially around the gum line to avoid removing more gum tissue.

IN THE LOOP TAKE NOTE OF

Signs of a Stroke Four out of 10 adults don’t know that a stroke occurs in the brain, and 17 percent can’t name a single symptom, according to a National Stroke Association survey. That knowledge gap could be deadly, especially in light of t-PA, a clot-dissolving drug, which must be taken within three hours to be most effective. Early warning signs are: blurry or double vision or loss of vision in one or both eyes; numbness, weakness or lack of control in one side of the body or face; slurred speech or difficulty speaking or comprehending others; dizziness, lack of coordination or trouble walking; and severe, sudden headaches.

ONE WORD SOLUTION

Energy

The American Journal of Physiology says men and women sleep very differently. Men use about 11 percent more energy to sleep than women do, which accounts for most of the difference in total daily energy expenditure and where extra calories go.

HEARING LOSS (NOT) ALL FUN AND GAMES

Sure, video arcades are fun, but the gun blasting noise level could be detrimental to your hearing in the long run. While kids are blowing up bad guys or turning space aliens into Swiss cheese, the estimated noise level in the arcade is over 90 decibels at least 90 percent of the time, according to a study from Gifu University School of Medicine in Japan. A person could safely tolerate that volume for about an hour. That would produce some hearing loss, but it would only be temporary. However, the journal Industrial Health says, prolonged exposure — what you would get if you were working at an arcade or saving Alpha Centauri from the Deepspace Pirates at the 18th level — can cause permanent hearing loss unless you wear ear plugs.

38 HEALTHY MAGAZINE

LAUGH AWAY HIGH BP Lowering your blood pressure may be as easy as watching your favorite comedy. Researchers at Osaka University in Japan found that music and laughter “treatments” reduced blood pressure immediately after listening to music or laughing and also after three months of one-hour treatments every two weeks. In the study, those who sang, listened and stretched to music experienced a drop in blood pressure of nearly 6mmHg. Those who laughed had their blood pressure drop by nearly 7mmHg. So next time your doctor tells you to lower your blood pressure, start tuning into your iPod and telling more jokes.

nine

PERCENT INCREASE OF COSMETIC SURGERY PROCEDURES IN THE U.S. BETWEEN 2009 AND 2010. BREAST AUGMENTATIONS WERE THE NUMBER ONE PROCEDURE PERFORMED. Source: webmd.com

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Nutrition

WRITTEN BY HEALTHY MAGAZINE Sources include medicinenet.com, nlm.nih.gov, mercola.com

Banish Hunger

FIBER

Today

UNDERSTANDING THE ROLE SOLUBLE AND INSOLUBLE FIBER PLAY IN YOUR NUTRITION & WEIGHT LOSS EFFORTS

he most effective, permanent weight-loss diets are designed to encourage plenty of high-fiber foods, such as legumes, whole grains, and fruits and vegetables. A high-fiber diet can help normalize your blood sugar levels, improve your cholesterol levels, regulate digestion, and subdue your hunger (which aids in weight loss). When you eat a high-carbohydrate, low fiber meal, your blood glucoses tend to rise and then fall rapidly. Think of fiber as a sponge, absorbing and then releasing glucose. A high-fiber meal will slow down the rapid changes of blood glucose, preventing the “highs and lows” you get with a high-carbohydrate meal. Research continues to affirm that fiber plays an important role in long-term health, yet, as a whole, we don’t consume nearly enough. Statistics suggest that we typically only eat between 12 and 17 grams per day when we should be getting around 20 to 35+ grams per day. (see chart on the next page) Dr. Joseph Mercola, D.O., agrees. “This isn’t surprising, since fiber refers to the indigestible portion of plant foods, and in the largely refined standard American diet, healthful fibers are often processed right out. Unless you regularly eat whole fruits and vegetables, nuts, and seeds, you may be missing out on the healthiest forms of fiber available – and that could be a problem. That said, in spite of their fiber content, bulking up your diet with bran muffins and cereal is typically a big mistake.” BENEFITS OF FIBER It is actually because your body can’t digest fiber that it plays such an important part in digestion. Soluble fiber like that found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control.

40 HEALTHY MAGAZINE

Fiber not only promotes health, it also helps reduce the risk for some chronic issues. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers—especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the bad kind) and the total cholesterol, therefore reducing the risk of heart disease. Furthermore, fiber helps lower blood sugar, and therefore, helps better manage diabetes. WHAT IS FIBER? Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body. Fiber is commonly classified as soluble (it dissolves in water) or insoluble (it doesn’t dissolve): SOLUBLE FIBER. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. INSOLUBLE FIBER. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

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INSOLUBLE FIBER

HOW MUCH FIBER DO YOU NEED?

Functions of Insoluble Fiber

• Move bulk through the intestines • Control and balance the pH (acidity) in the intestines

How much fiber do you need each day? The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

FIBER

UP TO AGE 50

51 & OLDER

MEN

38 GRAMS

30 GRAMS

WOMEN

25 GRAMS

21 GRAMS

Benefits of Insoluble Fiber

• Promotes regular bowel movement and prevents constipation • Removes toxic waste through colon in less time • Helps prevent colon cancer by keeping an optimal pH balance in the intestines to prevent microbes from producing cancerous substances

Food Sources of Insoluble Fiber

• Vegetables such as green beans and dark green leafy vegetables • Fruit skins and root vegetable skins • Whole-wheat products • Wheat oat • Corn bran • Seeds and nuts

SOLUBLE FIBER Functions of Soluble Fiber

• Bind with fatty acids • Prolong stomach emptying time so that sugar is released and absorbed more slowly

Benefits of Soluble Fiber

• Lower total cholesterol and LDL cholesterol (the bad cholesterol) therefore reducing the risk of heart disease • Regulate blood sugar for people with diabetes

Food Sources of Soluble Fiber

9 HEALTH BENEFITS OF FIBER

• • • • • • • •

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Oats / Oat bran Legumes Nuts Barley Flax seed Fruits and berries Vegetables Psyllium husk

There’s no shortage of research showing how fiber may boost your health. Some of its top potential benefits include: 1.

Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.

Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.

Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.

Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.

Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.

Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent.

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.

Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

JULY 2014

Foreign Flare

On your journeys this summer, hopefully you pick up some culinary inspiration from the places you visit. You aren’t going to make it everywhere, don’t worry—we’ve got you covered with a these recipes that are sure to shake up the dinner table in a tasty way.

Hena’s Finger Potatoes DELICIOUS POTATOES, WHICH MAKE A MARVELOUS MARRIAGE WITH ANY KIND OF BARBECUED MEAT OR FRIED CHICKEN, ARE JUST AS WONDERFUL BY THEMSELVES.

To toast sesame seeds: Spread in a dry skillet and toast on medium heat until starting to color, 3 to 4 minutes. Shake pan periodically to toast evenly. Seeds will turn slightly darker as they cool.

4 tsp 1⁄4 cup 1⁄4 cup 2 lbs 2 tsp 1 tsp 2 tsp 1 tsp 2 tbsp 1.

oil, divided raw cashews, broken into large pieces raisins all-purpose potatoes, peeled and cut into 1⁄2-inch thick fries hot pepper flakes or to taste cumin powder salt or to taste mango powder (amchur) (optional) sesame seeds, toasted (see Tips)

In a large nonstick skillet, heat 2 tsp of the oil over medium heat. Sauté cashews and raisins until cashews are golden and raisins are plump, about 2 minutes. Remove with slotted spoon and set aside. In the same skillet, heat remaining oil. Stir-fry potatoes to coat with oil. Spread in a single layer and cover. Cook over medium heat, without stirring, for 5 to 7 minutes. Stir and spread into single layer again. Cover and continue to cook, adjusting heat to brown potatoes without burning, for 6 to 8 minutes longer. There should be a golden crust on most potatoes when done. Sprinkle with hot pepper flakes, cumin, salt and mango powder, if using. Add reserved cashews and raisins and sesame seeds. Toss well and adjust seasonings. Serve as a side dish or as finger food.

Serves 8

42 HEALTHY MAGAZINE

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Mango-Raspberry Cupitas Lush tangy mango sorbet topped sweet raspberry sauce highlights these cupitas. Makes 4 cupitas 1⁄2 cup raspberry jam 1 cup raspberries 1 tbsp freshly squeezed lemon juice 4 scoops mango sorbet 4 corn or flour cupitas (see recipe below) 4 fresh mint leaves 1. 2.

In a small saucepan, heat jam over medium heat until melted. Add raspberries and lemon juice and heat, stirring gently, until hot and bubbling, 3 to 6 minutes. Place 1 scoop of sorbet in each cupita. Top with warm sauce. Garnish with mint leaves.

Cupitas Small tortillas make the perfect shell for fruit and creamy fillings. These little cups are quick to make and delicious. Makes 4 cupitas • Preheat oven to 400°F • 4 deep ovenproof cereal bowls • 46-inch flour or corn tortillas (see Tip, below) • Vegetable cooking spray 1. Lightly coat tortillas with cooking spray on both sides. Place tortillas, 2 at a time, in a small plastic bag and microwave on High for 15 seconds. Tortillas should be moist and pliable, but not too hot to handle. Remove from plastic bag. Fit each tortilla in deep bowl, carefully using your fingers to fold and mold the edges into a curvy shape. Place bowls in preheated oven immediately. 2. Bake in preheated oven until tortillas are crispy and golden brown, 10 to 12 minutes. Let cool in bowls. Transfer to platter. TIP It can be very difficult to find 6-inch flour tortillas, unless you make them yourself. When I am pressed for time, I buy a high-quality 8-inch flour tortilla and trim it to a 6-inch size. An 8-inch tortilla is too large for the dessert tacos.

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5 Years Running.

SelectHealth has been recognized by J.D. Power for the “Highest Member Satisfaction among Commercial Health Plans in the Mountain Region, Five Years in a Row.” To learn more about plans from SelectHealth, along with our wide network of providers, visit selecthealth.org or call 855-442-0220.

SelectHealth received the highest numerical score among commercial health plans in the Mountain region (ID, NM, NV, UT) in the proprietary J.D. Power 2010-2014 U.S. Member Health Plan Studies SM . 2014 study based on 34,315 total member responses, measuring nine plans in the Mountain region (excludes Medicare and Medicaid). Proprietary study results are based on experiences and perceptions of members surveyed December 2013-January 2014. Your experiences may vary. Visit jdpower.com.

46 HEALTHY MAGAZINE

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Nutrition

DINE

OUT Guilt-Free!

Fool-proof your restaurant experience with our healthy guide to eating on the go. BY HEALTHY-MAGAZINES.COM

s hundreds known for it is ca ri e m A Face it: asy s, serving gre in a ch d o fo ady to dent of fast ick shakes re th d n a rs e hamburg t. However, a and weigh in m a st ’s e n ns doesn’t anyo st food optio fa r ie h lt a e h choosing eling full. to sacrifice fe e v t a h u o y n l chains tha mea opular loca p f o st li a y h Here is g and healt licious, fillin e d e m so r offe at up! meals. So e

48 HEALTHY UTAH MAGAZINE

Exercise

portion control THE NUMBER ONE STRATEGY WHEN EATING FAST FOODS IS TO WATCH THE PORTION SIZES. Keep in mind that meat portions should be smaller than your palm. And if you must have a soda, choose the smallest size to save yourself some calories. The “super sized” or “combination” meals might be easy on your wallet, but they can be double or even triple the amount of food that you would normally eat—and that means double or triple the fat and calories.

Avoid anything deep-fried, pan-fried or crispy (or fun!?) These words mean calories, not to mention the presence of unhealthy fats and tons of sodium. Stick to foods that are grilled, chard and steamed, roasted or baked. More restaurants now highlight items that are low fat or calorie conscious. Grilled chicken sandwiches, wraps, plain baked potatoes, chili and lean deli meat sandwiches are all good choices.

FAST FOOD QUICK FIX IF YOU MUST GO THROUGH THE DRIVE-THRU, ORDER THE FRESCO CRUNCHY TACO AT TACO BELL. THIS TACO ONLY HAS 150 CALORIES AND 8 GRAMS OF FAT. SKIP THE SHELL TO SHAVE EVEN MORE CALORIES OFF YOUR MEAL. OH WAIT, THAT’S CALLED A SALAD.

INDULGE (A LITTLE)

If you’re really craving a hamburger, look for the smallest size or order the children’s meal. Skip the fries, cheese and special sauces. Choosing healthy options may seem difficult, but they do exist. Keep in mind that foods that seem healthy are often covered in fattening dressings and fried toppings. Swap mayonnaise for mustard or use only half the given dressing for your salad.

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20 T WATCH WHERE YOU EA

NUMBER OF MINUTES FOR YOUR STOMACH TO TELL YOUR BRAIN IT’S FULL. EAT SLOW!

Good Idea: If you’re in the

Good Idea: When ordering a sub here, keep in mind that lean meats are best. For example, do not order JJ’s Italian Night Club or other salami based sub. This monster has 951 calories, 51 grams of fat and 2,165 milligrams of sodium.

Good Idea: As you peruse the menu, you’ll feel like you’re taking a tour of NYC with its subs named after streets, parks and boroughs. But just like any city, there are areas to avoid. Steer clear from a whole-sized Throgs Neck Bridge, which is loaded with ranch dressing and brings in 1,482 calories and 73 grams of fat.

Turkey Cranberry Sandwich with just 339 calories and 0 grams of fat.

the French Onion Soup with only 70 calories and 3 grams of fat.

Find it: zupas.com

Find it: jimmyjohns.com

Find it: gandolfosdeli.com

Good Idea: The Double-Double with onions is smothered in special sauce and melted cheese and has 670 calories. Add an order of fries and a chocolate shake to this meal and you’ve consumed more than your allotted fat and caloric intake for the day. Better Idea: Instead, order from the secret menu. A cheeseburger, protein style. Forgoing the bun in lieu of an extra large lettuce wrap is just 330 calories. Best idea: Protein Style hamburger wrapped in lettuce. Replace the special sauce for ketchup and mustard and ask for it cut in half to share with someone. Find it: in-n-out.com

Best idea: Instead, order

RUMBI ISLAND GRILL

NOODLES & COMPANY

Good Idea: Rumbi offers some great choices when it comes to food infused with the tastes of the tropics. But steer clear of the Hula Salad, loaded with 870 calories and 49 grams of fat.

Good Idea: Pasta options here abound, but stay away from the Steak Stroganoff. It packs 1030 calories.

Better Idea: If you’re craving a tropical salad,

Best idea: The small Chicken Noodle Soup with 150 calories and 2 grams of fat.

Best idea: Bahama Mamma’s Tortilla

enchilada-style with all the toppings for 830 calories and 29 grams of fat.

option is the whole-sized Empire State. You’ll cut 551 calories and 47 grams of fat.

are going low-fat, JJ’s has five subs under 4 grams of fat if you just “hold the mayo.”

order the Jamaican Jerk Caesar Salad. It has just 410 calories and 23 grams of fat.

Better Idea: Try a sweet pork burrito,

Better Idea: A healthier chicken

Best idea: Scrap the sandwhiches altogether. Zupas offers tasty soup and salad selections that are less than 300 calories.

Best idea: For those who

packs 1,210 calories and 51.5 grams of fat and is the worst thing you can order here.

IN-N-OUT

GANDOLFO’S

Tom, Unwich style—340 calories of delicious meat and veggies, and 20 grams of fat. It will leave you feeling full, and you can order a bag of baked chips without the guilt.

CAFE RIO Good Idea: The Pork Barbacoa Salad

90 calories and 2.5 grams of fat.

JIMMY JOHN’S

Better Idea: Instead, try a

WITHOUT GETTING FAT!

Find it: caferio.com

CAFÉ ZUPAS

Better Idea: Try the Turkey

EAT AT YOUR FAVORITE PLACES

Best idea: Fire Grilled Salmon with only

If you’re craving something quick and tasty, don’t limit yourself to national chains. Try a local drive-thru or fast-casual restaurant instead. Local chains often use fresher ingredients and local produce.

mood for soup, salads and sandwiches, Café Zupas is a great place to stop, but keep in mind the hidden calories in dressings and sauces. Zupas’s Turkey Artichoke Panini has 840 calories and 37 grams of fat, most of them coming from the sauces.

>> Food Fast Food

Better Idea: The Bangkok Curry Noodles. It has 510 calories and 13 grams of fat.

Find it: noodles.com

Soup with only 110 calories and 9 grams of fat makes this the best option. Also try the half Jamaican Jerk Chicken brown rice bowl—490 calories and 6 grams of fat. Find it: rumbi.com

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JULY 2014

LONEL Wellness

A MODERN EPIDEMIC The stigma and struggle of social disconnect

“There were people everywhere on the city street, but the stranger could not have been more alone if it were empty.” ~Markus Zusak, The Book Thief

A PRISONER IN ISOLATION.

TOM HANKS TALKING TO A PAINTED VOLLEYBALL. A CHILD ALONE AT A LUNCH TABLE. A COUPLE AWAKING TO AN EMPTY NEST. LONELINESS IS AN ENEMY HUMANS UNIVERSALLY FIGHT, YET NOT ONE WITH UNIVERSAL RESPECT. WE HESITATE TO ADMIT WE’RE LONELY, CLAIMING “DEPRESSION” AS A MORE LEGITIMATE AND LESS WEAK LABEL. BUT RESEARCH SHOWS THAT LONELINESS BOTH CRUSHES THE HUMAN SPIRIT AND DEALS A HEAVY BLOW TO OUR PHYSICAL BODIES, SO IT’S TIME TO GIVE THIS PROBLEM THE RESPECT IT DESERVES.

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LINESS WRITTEN BY MICHAEL RICHARDSON

THE CONTRADICTION OF ALONENESS

he cowboy rides into the sunset, the pilot surfs on clouds, the explorer summits the peak—alone. We stand in awe of the power a human alone wields, and we aspire to that solitary strength. Furthermore, we value the luxury of privacy. We want a private garden, a private car and a private home theater so we can watch the lone Superman save the world. We love self-serve stations for food and gas. We love social interactions across a digital medium from our private dens. But about 20 percent of people report loneliness to be a major source of unhappiness in their lives. “Our lives are spent in a tug-of-war between conflicting desires—we want to stay connected, and we want to be free,” write Jacqueline Olds, MD and Richard Schwartz, MD in The Lonely American: Drifting Apart in the Twenty-first Century. “We lurch back and forth, reaching for both, and are surprised by our sadness when one side actually wins.”

A particular side seems to be winning more and more. From 1985 to 2004, the number of people who reported they had nobody to discuss important matters with tripled, to 25 percent, Duke University researchers reported. The increase may be because of more delayed marriage, dual career marriages and singleresidence households. Some are quick to blame technology, which does indeed facilitate surfacedeep relationships while often failing to maintain the deep ones. But the growing number of older people are feeling a singular sting of loneliness. A 2010 AARP survey found that 35 percent of adults older than 45 were chronically lonely, as opposed to 20 percent of a similar group surveyed only a decade earlier.

Despite its prevalence and whatever the cause, people aren’t comfortable admitting they’re lonely, Olds and Schwartz write. “Talking about loneliness in America is deeply stigmatized; we see ourselves as a self-reliant people who do not whine about neediness,” they say.

THE PHYSICAL CONSEQUENCES OF LONELINESS Admitting your loneliness may be the first step in avoiding the harsh health consequences. John T. Cacioppo of the University of Chicago’s Department of Psychology has done extensive research into the effects of loneliness. To Cacioppo it is clear that the consequences of loneliness extend into physiology. “Social isolation has an impact on health comparable to the effect of high blood pressure, lack of exercise, obesity or smoking,” he writes in his book Loneliness: Human Nature and the Need for Social Connection.

LONELINESS IS ASSOCIATED WITH THE FOLLOWING: ›› Vascular resistance ›› Elevated systolic blood pressure in older adults ›› Less restorative sleep ›› Diminished immunity ›› Abnormal ratios of circulating white blood cells ›› Cognitive decline

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It feels somewhat strange speaking about this issue as if it were some medical condition. After all, one doesn’t catch loneliness from a sneeze, and most doctors aren’t trained to detect it. Nevertheless, the pain of loneliness is almost universally understood, most often from first-hand experience, even without detailed comprehension of the consequences.

UNDERSTANDING LONELINESS Being alone doesn’t mean loneliness. Loneliness, formally defined, is the discrepancy between the social relationships a person desires and the relationships a person actually has. Many people thrive on being alone. Isolation isn’t a tragedy for many; instead, it’s a blessing. That said, the absence of deep relationships is a bad thing for most people. In surveys, the factors that contribute most to happiness are almost always dominated by social affiliations: family, love, intimacy, etc. “If you want to go fast, go alone. If you want to go far, go together,” one African proverb reads. Prominent cases of loneliness include Judy Garland, Marilyn Monroe, and Princess Diana, people who had no lack of admirers, but maybe lacked something more important. Determining the causes of loneliness can be difficult for that very reason—it’s not about how many people a person has, it is about depth of relationships, and if the person feels the social connection he or she expects.

SOLITARY CONFINEMENT

Studies on loneliness have determined that the causes are about 50 percent environmental and 50 percent heritable. Inheriting a proneness to feeling lonely doesn’t mean that you’ll necessarily be lonely, but that when you feel social disconnection, your distress levels might be higher.

BECOMING NOT LONELY

IN THE JUSTICE SYSTEM

As stated above, this is a universal struggle. A valued social connection is priceless, and a natural desire. Here are some ideas for finding those people that are vital for your wellbeing. • Become involved in the community. This is a great way to meet people with similar interests, hobbies and passions. Church, athletic clubs and service organizations are a good place to start. • Focus on getting out of the house. Keep the hook in water, so to speak. • Attitude is everything. Attracting others depends on you, and not just your looks. A smiling person who laughs a lot draws admirers and friends.

Have patience and be consistent in trying to deal with your unmet social expectations. Also, your satisfaction doesn’t have to depend on relationships. As you try to deepen relationships, also strive to find contentment with yourself, alone. This is a matter of self-respect. Balancing individual strength with the value of relationships is a war waged for a lifetime. As you fight for both, remember that social connections have value mentally, physically and emotionally.

52 HEALTHY MAGAZINE

Sources: www.theatlantic.com, Forbes

Psychologists say one consequence of loneliness is that a person becomes more sensitive to and on the lookout for rejection and hostile encounters. We basically become a little more guarded and wary in social settings, which can inhibit relationship construction. Try to be positive in your assumptions about others that you don’t yet know.

esearch into the effects of solitary confinement have found that it can cause “a persistent and heightened state of anxiety and nervousness, headaches, insomnia, lethargy or chronic tiredness, nightmares, heart palpitations, and fear of impending nervous breakdowns.” Other effects include confusion, obsessive ruminations, oversensitivity to stimuli, irrational anger, hallucinations, emotional flatness, mood swings and feelings of deterioration. Some even call solitary confinement cruel and unusual punishment, saying it is violation of the 8th Amendment. Internationally, many countries condemn it as torture. Source: Center for Constitutional Rights

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SUPERGRIN ORTHODONTICS

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Limited Time Only! Mention this ad for a Down-Payment Price Match for Invisalign® (up to $500) OR a Free Upgrade to Clear Fast-Track Braces (Upper Arch Only) (NOT TO BE COMBINED WITH ANY OTHER OFFER) EXPIRES 4/30/2014

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perGrin

thodontics

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Remember…nothing delays getting your perfect smile more, than putting off getting started! Contact us today to schedule a free smile consultation. Se Habla Espanol

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Dental Implants: What You Need to Know

rchaeological history shows that for thousands of years humans have attempted to replace missing teeth with things such as stones and shells, but it wasn’t until 1965 that the modern history of dental implants began. That year an orthopedic surgeon in Sweden inserted the first titanium dental implant in an effort to study how well human bones would fuse with the material— his ultimate goal was to study bone fusion for hip and knee surgery, but determined that the mouth was easier to observe—and when the jawbone fused to the titanium, he coined the term “osseointegration.” Originally dental implants were used only for patients who were unable to wear dentures because they had lost so much bone they could not support the dentures. They were a kind of one-size-fits-all approach, offered in only one width with differing lengths. With advances in technology, though, they have quickly become the standard of care for many patients who need tooth replacement. While implants work better for a single tooth or a couple of teeth rather than a full mouth, a similar process can also be used to create implant-supported dentures or implant-supported bridges for patients who need several teeth replaced. Here are a few things you should know if you are considering dental implants.

1. DENTAL IMPLANTS ARE NOT FOR EVERYONE

Dental implants are a great way to replace a lost tooth or teeth, but they will not work for everyone. The best candidates for dental implants are nonsmokers who have a healthy mouth and gums, no periodontal disease, and do not suffer from chronic health conditions. In order to have a successful implant the patient should also have a strong jawbone with sufficient bone density to support the new tooth. Talk to your dentist to discuss whether you are a good candidate for dental implants.

54 HEALTHY MAGAZINE

2. GETTING IMPLANTS IS A PROCESS

Implants are usually placed in a three-step procedure following tooth extraction: • Stage 1: Surgically inserting the implant in place of the root, underneath your gum line. • Stage 2: Checking that the implant successfully fused with the bone and connecting a post (abutment) that comes through the gums to attach to the new tooth; this occurs about 3 to 6 months after the implant is placed. • Stage 3: Fabricating and connecting the new tooth to the abutment; this is usually about 2 to 6 weeks after the abutment is connected. Some dentists may offer “one-stage surgery,” which is a slightly different method that limits the total number of surgeries you have to undergo. Both have similar success rates, so it’s important to find out which one your dentist offers and discuss the benefits and drawbacks of each before the procedure.

3. NOT ALL DENTISTS HAVE EXPERIENCE PLACING IMPLANTS

At Roseman University College of Dental Medicine our goal is to have each of our student dentists observe or participate in the placement of at least one dental implant during their dental school curriculum, but in-depth training is often not provided for general dentists. Many dentists choose to go on and study periodontology or oral surgery after graduation, or take continuing education classes and training that provide them with the skills needed to perform this procedure. While all dentists are legally able to provide implants, it’s important to check with your dentist and find out his/

her level of experience before you schedule a procedure.

4. IMPLANTS ARE NOT NECESSARILY A PERMANENT SOLUTION

Scientific and surgical advancements have increased the success rate of implants, but they are not necessarily permanent. Like anything surgically implanted in your body, there may come a time when you have to have your dental implants replaced. To increase your chances for a successful implant that lasts for many years, ensure your mouth and gums are healthy when you have the surgery, have the implant placed by a skilled dentist, oral surgeon, or periodontist, and see your dentist regularly for check-ups to keep your mouth healthy after the implant is placed. Dental implants can improve your smile and your self-esteem while also improving your ability to bite, chew, and speak properly after tooth loss. If you think they might work for you, talk to your dentist or call the Dental Clinic at Roseman University today. ABOUT THE AUTHOR

William Carroll, DDS Roseman University of Health Sciences

rosemandental.com 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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How to

Rewire Your Habits

ave you ever tried to change a habit and struggled? Habits are wired into our brain and that is why they can be so hard to fight against. But here you’ll find a strategy for creating new habits quickly. The brain is made up of a neural net— millions of brain cells or neurons wired together. This is how the brain learns; it actually makes new connections between neurons and creates pathways. The neurons that fire together more often become preferred pathways; when triggered, these neuronal pathways will fire first —automatically. Some habits work for us, we don’t need learn to tie our shoes or drive a car; we do it on autopilot. We can have habits in what we do like overeating and smoking. We can also have habits in what we feel like depression and anxiety. But our brain is elastic, it learns new things all the time and we can create new habits to replace the old ones. You know that old saying, “It takes 30 days to make a new habit?” Well with what we know now about the brain and its coding system, that old phrase is simply outdated. We can set up a new habit quickly and easily, just by thinking about it. This strategy comes from NeuroLinguistic Programming or NLP founded by Richard Bandler and John Grinder in the 1970’s. What they discovered was the brain’s own coding system. NLP has grown worldwide and expanded to include hundreds of processes for making quick and effective change to the brain – much like updating a computer’s software.

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CREATE A NEW HABIT THROUGH NLP Think of the habit that you’d like to change. Now think of the trigger – or the cue that tells your brain when to run the habit. For example, one of my clients recognized that every time she had a run in with the co-worker, she had to go find the donut cart. The trigger for her donut craving was confrontation. So think of the trigger. It could be a time of day, it could be a person or an environment. Now think of your response you’d like to change. What would you like to be thinking or saying to yourself? What would you like to be doing differently? What would you like to be feeling instead? Now imagine the trigger, then mentally take yourself through the motions of what you’ll be doing differently. As you see it in your mind, you are activating the visual center of the brain. When you think about what you’ll be thinking or saying to yourself, you activate the speech and hearing centers of the brain. And when you feel what you’d like to feel instead, you activate the emotional center of the brain. Now you’ve set up a new neural pathway. To get the brain to turn it into a habit, all you need is a little repetition. What’s going on in the “30 days to a new habit” is simply repetition of that new pathway. Now, go through the scenario again 5-6 times in your mind and it will set up a new response to the old trigger. Sometimes creating a new habit is

as simple as remembering to do it. This process will create that reminder system. This is great for remembering your shopping bags for the store, taking your medications or some simple level change. However, sometimes the change we want is a little more complicated such as when there is an internal conflict. This may be experienced as “a part of me wants to and a part of me doesn’t.” This is the basis for self sabotage. This requires a little more indepth “brain training” to address these issues. Stay tuned in this four part series for strategies on overcoming cravings, emotional eating and self sabotage. Call Now for a FREE Consultation Article adapted from the book, A Lighter You! Train Your Brain to Slim Your Body available on Amazon and Kindle.

ABOUT THE AUTHOR

Holly Stokes

The Brain Trainer BrainTrainerCoach.com The Brain Trainer, offers Hypnosis and Neuro- Linguistic Programming in Salt Lake City. She loves helping clients change habits, patterns and programs of the mind to achieve health, happiness and success. She has developed “brain training” programs for weight loss, life happiness, and business achievement. Visit the website: www.BrainTrainerCoach.com or email holly@BrainTrainerCoach.com

JULY 2014

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Revolutionary

Ortho-tain Less Time Less Money Less Awkwardness

e live in an incredible era of change, as advancements in science and technology continually improve the lives of millions of people around the world. The field of medicine is certainly one industry that has felt the direct effects of such exciting changes, with technology paving the way for new and improved treatments of a variety of ailments. With our refined understanding of the human body, preventive medicine is becoming a more effective and more common way of maintaining your well-being. As we pay more attention to healthcare we find that finding problems early on or, better yet, preventing problems is less expensive and produces better results than waiting for a problem to get worse. Maintaining a healthy, attractive smile can sometimes be an intimidating process for those unfamiliar with dental treatment options. There are a wealth of choices available to improve the look and function of your smile, but what if there were a treatment option that could prevent the need for more invasive procedures? Fortunately, preventive medicine has touched the field of dentistry in the form of Orthotain, a means of preventive orthodontics designed for children ages 5-12 whose teeth are still coming in. This new and advanced orthodontic process takes less time than braces, costs less than half as much, and prevents the need for more extensive treatment later in life.

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Ortho-tain works differently from traditional orthodontics in a number of key ways. First and foremost, Orthotain foregoes the use of evasive wires and brackets, and instead guides the teeth into alignment using a clear, removable appliance. This appliance is only worn periodicallyâ&#x20AC;&#x201D;normally at nightâ&#x20AC;&#x201D;which allows patients to continue to enjoy their favorite foods and activities during the full length of the treatment phase. Because Orthotain appliances guide the teeth into alignment as the teeth are coming in, it is an effective means of preventing relapse and misalignment as the patient grows older. Many of us remember having to undergo traditional orthodontic treatment as teenagers. It was a long process that seemed to punctuate everything that was awkward about being young. It is fortunate that we live in a time in which such awkwardness and discomfort can often be avoided outright, so why not take advantage of it? With hundreds of dentists having successfully completed over 2,000,000 Ortho-tain cases, this is a tried and true way of improving the overall experience of orthodontic work, and in-turn improves the lives of those you love. Despite the countless happy Ortho-tain patients nationwide, this

revolutionary treatment technology has not yet seen widespread adoption in the state of Utah. At Apex Dental, we are strong advocates for the use of Ortho-tain and we are proud to offer this treatment in our Draper and Riverton locations. To schedule a free evaluation to determine if your child is a candidate for Ortho-tain, please call one of the following Apex Dental locations today: RIVERTON: (801) 758-5459 DRAPER: (801) 758-5461

ABOUT THE AUTHOR

Dr. Joseph S. Maio D.D.S.

Apex Family & Cosmetic Dentistry apexfamilydental.com Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institution, Regis University, where he graduated Magna Cum Laude. He has been recognized as an American Top Dentist for 4 consecutive years, as chosen by the Consumers Research Council of America.

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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

Dr. Ryan S. McNeil, D.D.S Midvale Family Dental Dr. Ryan S. McNeil, D.D.S., at Midvale Family Dental PC, was the first dentist certified trained and licensed in Utah to perform the Chao Pinhole Gum Rejuvenation™ procedure.

JULY 2014

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Athletes with Allergies, Asthma can

Play it Safe A

s athletes of all ages take the field this summer, the most fearsome opponents for those with asthma and allergies might be triggers that can sideline even the toughest competitors. Everyone can play and stay in the game and make sure it’s fun and safe by following these tips: •

•

GIVE THE COACH A HEADS UP – Alert the coach to any allergic condition, as well as what to do in an emergency. Provide detailed instructions on where medications are kept on the field and on how to use injectable epinephrine in case of a severe allergic reaction.

punch if they sting. Administer injectable epinephrine and call 911 in the case of a serious reaction, including hives, difficulty breathing and swelling of the tongue. If you are allergic to venom, life-saving treatment is available that can desensitize you to the venom! It is >95% protective! •

STOCK THE FIRST-AID KIT – Make room in the team first aid kit for latex-free bandages and antihistamines to treat minor allergic reactions. If you know you or your child has a life-threatening allergy, make sure injectable epinephrine is with you at all times.

•

PAY ATTENTION TO YOUR SPORT – Sports that involve a lot of running – such as soccer, basketball and field hockey – can be tough for kids and adults with exercise-induced bronchoconstriction (EIB), commonly referred to as exercise induced asthma. In addition to using your prescribed daily asthma control medications, use a shortacting, quick relief inhaler at least 20 minutes before exercise and warm up for at least 5-10 minutes before taking the field. If symptoms are not controlled, call my office to be further assessed. An allergist can advise you on asthma treatment options and help you manage EIB, a condition that affects up to 10 percent of the population and 80-90% of those with asthma.

ENSURE SAFE SNACKING – Snacks are the highlight of the game for little ones – except for the child who is allergic to peanuts, milk or other common snack food allergens. Before putting together the snack-assignment schedule, poll parents on children’s allergies to find out if any foods should be avoided. Food allergies can be serious, so if you suspect you or your child suffer from them, see an allergist to get tested and develop a plan. There is also treatment available for this in some cases. BEWARE OF UNEXPECTED OPPONENTS –Bees, wasps, hornets, and yellow jackets hang out on or near sports fields that can pack a powerful

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•

STOP THE SNEEZING – To help head off a midat-bat sneezing fit due to allergies to grass

and other pollen-producing plants, take allergy medication before the game. Getting the right treatment for your allergies and asthma levels the playing field. No one should suffer or stop being active. You should be able to feel good and participate in your favorite sports. Don’t just live with allergies and asthma, live without them! To find out if asthma or allergies bother you or your child and come up with a plan to defeat them, visit RockyMountainAllergy.com. Call at 801775-9800.

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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Baby Aspirin The New Wonder Drug W

hile I was growing up, for many years on the TV I would commonly see advertisements for “Bayer Aspirin - The Wonder Drug.” Well, that is now more true than perhaps ever before! It has long been known that taking aspirin helps reduce the risk of heart attack. Basically, anyone who has ever had a myocardial infarction has not gone home from the hospital without being placed on a regular aspirin for the remainder of their lives. This is because of aspirin’s ability to prevent platelets from sticking together to form blood clots. Because of aspirins ability to thin the blood and its ability to also be anti-inflammatory, it has been used in obstetrics in treating anti-phospholipid antibody syndrome and other connective tissue disorders associated with recurrent miscarriages. It may be used in conjunction with other blood thinners such as Lovenox or heparin. In brand new recommendations from the United States Preventive Services Task Force (USPSTF) the use of baby aspirin 81 mg has now been recommended for prevention of preeclampsia, preterm birth, and Intrauterine Growth Restriction or IUGR. Previous studies have shown a 9 percent reduction in recurrent miscarriage with the use of baby aspirin. The USPSTF now recommends the use of baby aspirin to reduce the risk of preeclampsia by 24 percent, the risk of preterm birth by 14 percent, and the risk of IUGR by 20 percent. This is a really big deal! These new recommendations are the result of a meta-analysis of 23 different studies involving low dose aspirin by Jillian Henderson, Ph.d.,

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of Kaiser Permanente Northwest, Portland, Oregon, and associates. These included both randomized controlled and observational studies. Preeclampsia continues to play a major role in maternal morbidity and mortality as well as causing babies to be born prematurely with all of its attendant risks. If the risk of preeclampsia can be cut by 24 percent while at the same time reducing the risk of preterm delivery by 14 percent, this would save hundreds of millions of dollars, and save or improve the lives of millions of mothers and their unborn children! The USPSTF also concluded that there is “adequate evidence” that the risks of postpartum bleeding, placental abruption, and fetal intra cranial hemorrhage were not increased. This is therefore classified as a category “B” recommendation in that there is “high certainty that the benefit is moderate to substantial.” This however does NOT mean that every single pregnant woman should now take a baby aspirin throughout her pregnancy. This DOES mean that certain women who are at an increased risk of preeclampsia, preterm birth, or IUGR may indeed benefit from a daily baby aspirin during the course of their pregnancies. Each individual woman should therefore talk to her obstetrical provider to discuss this issue. In addition to baby aspirin, vaginal progesterone has also been recently recommended for women at risk for preterm delivery with a shortened cervix. This special type of ultrasound needs to be performed vaginally and at a facility with a trained ultrasonographer who is accustomed to

performing them on a regular basis. For women with previous preterm birth 17-OH progesterone caproate is used intra-muscularly (250 mg) starting at 16 weeks gestation. In conclusion, baby aspirin (81 mg) may indeed be the obstetrical “wonder drug.” It may again reduce the risk of preeclampsia by 24 percent in high risk women, reduce the risk of preterm birth by 14 percent, and reduce the likelihood of IUGR by a whopping 20 percent. Please note that regular aspirin, 325 mg, is NOT recommended, as taking a regular aspirin can cause “premature closure of the ductus arteriosis” or premature closure of vital fetal circulation necessary for fetal life. I highly recommend that you counsel with your obstetrician regarding your own personal risk and make decisions regarding you and your baby together. For further inquiry contact Dr. Saunders OB/GYN at www.drsaundersobgyn.com 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.

JULY 2014

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BioIdentical Hormone Therapy

hat are bio-identical hormones? They are pharmaceutically purified from plant sources to be biologically identical to what your body makes. Bio-identical hormones come in many forms such as; gels, creams, injections, sublingual, micronized capsules, or pellets. In men, hormone levels begin to decline as early as age thirty. A man will continue to lose ten percent of his testosterone production every decade. In women, testosterone levels often start to decline long before menopause, sometimes as early as their late twenties or early thirties even though they may be cycling regularly. In the body, hormones are chemical messengers that regulate body functions. What are symptoms of declining hormone levels? Fatigue, brain fog, loss of concentration, reduced memory, lack of motivation to get up and do things in the morning, reduced stamina by the end of the day, loss of libido and climax strength, frequent headaches, vaginal dryness in women, erectile

60 HEALTHY MAGAZINE

dysfunction in men, hot flashes, night sweats, reduced sleep quality, weight gain, loss of muscle mass, etc. These symptoms can come from many other causes, however, the combination of the above indicates a greater likelihood that hormones are involved. Once treated, within a short amount of time, i.e., a few days to a few weeks, many of these symptoms are resolved. Hormone Therapy is very likely to improve quality of life and longevity as there are several studies using natural hormones which indicate reduced risks of certain types of cancer cell growth, less aggressive tumors if they had a cancer, reduced risk of heart attack and stroke, improvement in cardiac muscle function, skin quality, bone density, and brain function. The best source of long term natural hormone therapy is bio-identical hormone pellet therapy. Pellets are inserted under the skin under local anesthetic and tends to last with stable levels between four to seven months.

ABOUT THE AUTHOR

Dr Glen Andrew D.O.

East Bay Hormone Therapy Center

EDUCATION

Brigham Young University, Provo, UT Kirksville College of Osteopathic Medicine, Kirksville, MO Metropolitan Hospital, Grand Rapids, MI West Michigan Reproductive Institute, Grand Rapids, MI

EXPERIENCE

16+ years of experience in infertility Has performed over 1,000 In Vitro Fertilization & Embryo Transfer Cycles with an 80% success rate 15+ years of experience in Bio-Identical Hormone Therapy His infertility training took on a greater personal meaning and importance as Dr. Andrew and his wife were experiencing problems conceiving their first two children. They know firsthand, from their own experience, the frustrations, invasive tests, procedures, and emotional roller coaster that come with infertility. Dr. Andrew and Kaylene have a beautiful family with four children. They enjoy spending time together traveling, hiking, canyoneering, rock-climbing, camping and scouting.

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Lap Band Secret Information Revealed

You’re Not So Hungry!

hat? That’s it? It’s true. The solid silicone ring around the top of the stomach helps people feel less hungry. Lap-Band puts pressure on the top of the stomach causing nerve signals to be sent to the brain, making us feel like the stomach is already partially full. Studies have shown that even without eating, people feel less hungry with a Lap-Band adequately adjusted. The Lap-Band helps people feel satisfied on small meals, which means fewer calories are taken in and weight loss can occur without hunger struggle.

• Recovery is about 5-7 days to get back to full time desk work—a little longer for more strenuous jobs.

The ADVANTAGES of LAP-BAND

• Regular short office visits provide the best weight loss results.

• It is the safest weight loss surgery available. • It is usually an outpatient procedure, meaning after the operation people go home the same day.

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• It is adjustable—the tightness is customized to each patient’s needs during office visits.

ABOUT THE AUTHOR

Darrin F. Hansen, MD, FACS Hansen Lap-Band

• It is reversible—the band can be removed.

UtahLapBand.com

• Malnutrition of vitamins minerals or protein is rare.

HOW WELL DOES IT WORK? I’m glad you asked! Long-term studies show that people keep off about 50% of their excess weight.

Dr. Hansen is a Center of Excellence surgeon for the LAP-BAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience iand over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.

JULY 2014

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How do the Surgeons of Hoopes Vision Celebrate the 10-Year Anniversary of Performing Utah’s

First WaveLight® LASIK Procedure?

WAVELIGHT FS200 FEMTOSECOND LASER The world’s fastest FS Laser allows our surgeons to complete the first step of LASIK in seconds.

WAVELIGHT EX500 LASER This upgrade to our WaveLight 400Hz Eye-Q Laser is the fastest excimer laser in the country.

BY INTRODUCING THE NEWEST MEMBER OF THE WAVELIGHT FAMILY

THE WAVELIGHT

REFRACTIVE SUITE

At Hoopes Vision, we first introduced the Allegretto® WaveLight LASIK technology to Utah in 2004, five years prior to any other Utah LASIK practice.

Since then, tens of thousands of patients have trusted our surgeons to help them overcome their struggles with nearsightedness, farsightedness and even astigmatism. Patient satisfaction with WaveLight LASIK has been phenomenal, and as one of the first practices in the country to offer this new technology, we are now able to treat an even wider range of vision issues and provide more predictable outcomes.

Use the code ‘Vision Elevated’ when you call for your VIP consultation and save $1000 off Your All-Laser LASIK or Visian ICL Procedure!*

801-988-7365

11820 S. State Street • Draper, UT

105 E South Temple • Salt Lake City, UT

801-988-7365 hoopesvision.com

* Not valid with any other offer or discount or procedure. Expires 7/31/2014. Call for details. LASIK is not for everyone. As with any surgery there is some risk. During your free evaluation, you will be told if you are a LASIK candidate, if another procedure may be better, or if you are not a candidate for vision correction surgery. Risks and benefits will be discussed in detail to allow you to make Facebook.com/HealthyMag an educated decision. JULY 2014

Wellness

Worry

R E S T I N P EACE Steps for Overcoming Anxiety “I don’t have anxiety. I am just extremely well educated about all the things that can go catastrophically wrong,” reads a popular internet meme. As light-hearted as some may view the problem of anxiety, it is a serious condition that inhibits a lot of peoples’ lives. Anxiety is the most common mental illness in the United States, affecting approximately 40 million people. Despite its prevalence, anxiety is highly treatable, although only onethird of those who suffer from it seek treatment. If you or someone you know suffers from anxiety, you don’t have to suffer in silence or even necessarily seek professional help. There are many interventions you can try on your own to combat your anxiety and live a more peaceful life. Here is a simple routine that can help you take control of your anxiety. ACKNOWLEDGE THE THOUGHT AS IRRATIONAL A lot of times our anxiety is characterized by irrational thoughts that are not true, or not even possible. Renowned author Mark Twain once said, “I have been through some terrible things in my life, some of which actually happened.” When you are in the midst of worry, stop yourself and identify, even write down, what it is you’re worrying about. Often just identifying the specific cause and realizing it is illogical, we can set it aside and give way to more productive thoughts. TAKE ACTION Once you catch yourself letting anxiety creep into your mind and once you identify it, you must act to get rid of it. A good way of doing this is to create a list of stress-relieving activities that work for you. This could include playing the piano or another musical instrument, exercising, baking, watching a movie, reading a book, or any other mindstimulating activities. The idea is to distract yourself long enough to let those thoughts pass without allowing yourself to get worked up over them. REST Anxiety is quite often the product of a tired, overactive mind. Being overly tired can lead us to believe our lives are chaotic or in trouble when that is not reality. If you are sleep deprived or experiencing more anxiety than normal, consider finding ways to get more sleep at night or during the day if you can.

“I have been through some terrible things in my life, some of which actually happened.” -Mark Twain 64 HEALTHY UTAH MAGAZINE

AVOID THE TRIGGERS It may take time, but by cataloguing your thoughts and emotions, you will start to be able to notice the triggers that cause you to have anxiety. They may come from various sources, such as reading the news, watching certain television shows, associating with certain people or even shopping at certain stores. They may come in the form of habits you have as part of your daily life. If you must face one of your triggers, prepare yourself beforehand to avoid an anxiety attack. If you know the cause, you will prevent an unfavorable outcome and be able to change any that are not avoidable.

WRITTEN BY ANGELA SILVA

While it can help to avoid certain triggers, the goal of this routine is not to avoid or get rid of anything in life that causes anxiety and stress. The goal is to learn how to properly manage the pressures of life and keep them from controlling our lives. It can be easy to let ourselves get caught up in our thoughts without noticing. If we can become aware of the thoughts and feelings that cause anxiety and hold us back, we will be better able to manage them and to live our lives in peace and happiness.

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In theNews

CANDY CRUSHING YOUR LIFE AWAY

Candy Crush By the Numbers.

HOW THIS SWEET LITTLE GAME STEALS TIME AND MONEY IN A BIG WAY

andy Crush represents the holy grail of apps as it does magnificently what app creators have wanted their apps to do for the past few years—get people to download, play and spend money. Its design is masterful, as millions of unassuming players and a handful of psychologists know full well.

HOW DID YOU DO THIS TO ME CANDY CRUSH?

The mechanisms at play when you’re “crushin’ it” are similar to those at play in a Las Vegas casino—you never really know when you’re going to win, but you win often enough to keep you coming back for more. This concept is well understood in the psychology community; it even has a fancy name: variable ratio schedule of reinforcement. But that much the game has in common with a thousand other video games. Candy Crush rises above the rest with some other key elements that flow together harmoniously.

››

REWARDS: When we start the game, levels are easy to pass, and we watch groups of three and whole rows disappear at our fingertips. It’s satisfying. DEPRIVATION: This is one element

Candy Crush nailed. You can’t just keep playing until you win, unless you pay money. You have to wait to get lives back, which makes the future reward sweeter.

HAPPY ASSOCIATIONS: Candy. Everyone loves it, most people like looking at it. It isn’t coincidence the game makers chose this subject.

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››

Numbers don’t lie. Reports state that Candy Crush makes about $800,000 every day. Some other jaw dropping numbers about Candy Crush:

AN EASY DISTRACTION: It can be played with one hand, anywhere. And the levels don’t take much time to play, meaning you can get in a game at essentially any moment.

500 MILLION

downloads (does this count people who delete and re-download it a bunch of times?)

IT’S SUCCESSFULLY SOCIAL:

Annoying invites from friends to get extra lives are one way this game is social. But check out Twitter, Instagram and Facebook with the hashtag #candycrush—it’s everywhere. People want to share their success and frustration.

Played

150 TRILLION times.

“Candy Crush Saga is designed to be a habit, not a game,” said Jamie Madigan, a psychologist who studies the intersection of psychology and video games, to cnet.com.

100 MILLION users every month.

“We know from studying how habits are made that they are often born out of routine...So if you pick the game up over your morning coffee every day, or play on your lunch break, or play as part of your getting ready for bed routine, it will become a habit.”

57 MILLION

likes on Facebook page. Played by EVERY

7TH PERSON

The question that needs answering is the hardest to answer: is Candy Crush addiction a serious problem, or is it just a bad habit, stealing our time and money like so many other pointless media habits? Ask the parents of the kid who spent $4,000 on Candy Crush, and they’ll tell you the game should burn in Hades. But for most of us, it’s probably just a simple vice. Just understand what you’re getting into with a simple download.

in Hong Kong

$1.88 BILLION in 2013 revenues.

In a survey, 30% of Candy Crushers said they were ADDICTED.

JULY 2014

EXERCISE to ALLEVIATE BACK PAIN

step 1, call 801.262.5711

step 2, talk to St. Markâ&#x20AC;&#x2122;s Spine Center

At Utahâ&#x20AC;&#x2122;s most comprehensive spine and back facility, we diagnose the problem and explain all possible treatment options. We then help you decide what treatment plan is best for your individual situation. Which means we never recommend surgery unless it fits your needs. Exercise your right to live without back pain by calling 801.262.5711.

StMarksSpineCenter.com

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