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Small steps add up to big strides.
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The first five minutes of a workout are the worst. Ten minutes in? You’re feeling pretty good. Afterward? Fantastic. It all starts with one good choice.
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CheEr December 2014
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Get Vertical: Why to Try Rock Climbing
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Be a Cheer-Meister
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Balancing Act
VOL. XIV № 12
The list of winter fitness activities is a short one for most people. Here are a few reasons to try indoor rock climbing.
Happiness expert Christine Carter, PhD, serves up some wisdom about gratitude.
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One reason why the holidays are hard for some is that every routine is thrown off. The life balance you’ve carefully constructed is blown to shreds. Get it back, and enjoy yourself this winter.
27 Homemade Gift Ideas That Won’t Make Your Loved Ones Fat
A box of chocolates or a gift card to Cinnabon will always be appreciated, because those things are amazing. But there might be a more thoughtful, healthy gift you can create yourself.
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Suicide Myths
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When Winter Darkness Invades
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Listen Up!
there still persists a lack of understanding about the nature of suicidal people and how to prevent these tragedies.
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The winter blues and seasonal depression affect millions of people. There are ways to stave off the dark and bring in the brightness.
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Happy people tend to be good listeners, because good listeners have good relationships. Here are some tips for opening those ears.
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Navigating Conversations: 10 Phrases to Keep the Peace Even though it’s a time of cheer, the holidays abound with offhand comments, miscommunication and family discord. Keep these phrases in your quiver to keep the peace.
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Detox Without Juicing
Check out these power foods that make detoxing more realistic, and more natural.
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CHEER.
Healthy
EDITOR'S NOTE
B
OY, ARE WE INTO THE CHRISTMAS SEASON. NOTHING GETS THROWN INTO OUR FACE LIKE THE MARKETING STRATEGY SURROUNDING THE HOLIDAY SEASON. NO WONDER IT’S STRESSFUL. CHRISTMAS IS COMMERCIALISTICALLY CLANGING FROM EVERY TV, RADIO AND STORE. IT’S EVERYWHERE—INESCAPABLE. YES, CHRISTMASTIME IS HERE, IN ALL IT’S MONETARY GLORY. CHA-CHING!
Now, before I get labeled a scrooge, a grinch, or a Mr. Potter, let me clarify. My family has recently taken two mini-vacations. We did the Disneyland thing, and while it’s a phenomenal theme-park, two Disney-days, with all the impressive, expensive, temporary thrills, is no match for the day we spent at the beach, simply soaking up the sun, the sand, and the hypnotic sound of the sea. Reality wins by a landslide, sans buyers remorse. And, do we really need to dialogue Vegas? Please. Talk about a plastic façade. I get it–the escape, the shows, the lights, the hokey hotel themes and drive through chapels. There’s lots of stuff that demands a look, yet, aside from Celine and Cirque du Soilel, what happens in Vegas can certainly stay in Vegas since very little of it is real—or meaningful.
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
MAGAZINE
DECEMBER 2014 VOLUME XV, № 12
So what’s my point? It’s more a correlation, really. We’ve drawn a fine line between a meaningful Christmas and a Disneyland/Vegascentric holiday. Christmas really is the most wonderful time of the year, when done right. But the more Vegas-like we make our holiday, the less fulfilling it feels. We feel hustle and bustle-ish the more our holiday resembles a crowded day in Toon-town. It’s hard to distinguish between this meaningful ideal and the cartoonish nature of Christmas. Both have gifts, music, food, friends, laughs, togetherness, memories, and lights in abundance. So again, the key difference between a fulfilling, enriching experience and a fleeting, costly holiday lies in the meaning and reality we glean throughout this month. Without significance, Christmas is little more than Disney and Vegas packaged under a tree. What a stark contrast to the subtle message of Him whom this holiday is designed to honor, when He said simply–‘Peace, be still.’ Gifts and toys, stockings and surprises are a fun part of the holiday, but we need to consider that the most glad tidings of great joy are not sold in the shoe section of Nordstrom (ok, I’m sure you could argue that!) and are never announced as a bluelight special. So what is the real meaning of Christmas? Is Santa real? I still say yes. Santa is magic to a child, and magic is real. Santa is hope, and hope is real. The happiness of a gift well given is real. The energy I feel walking briskly through my neighborhood during December is real. The closeness I feel snuggling by a fire, listening to some great, soft holiday music, is real. The peace of staring into lights on a tree is real—at least to me. What is real during Christmas? That must be answered by each of us. Reality is perceptual. Significance is individual. But this I know for sure: The more meaning and significance you can find throughout your holiday season, the more fulfilled you will be. The more people you can reach, and touch, and smile with, the happier you will be. And, yes, perhaps Dr. Seuss said it best:
‘CHRISTMAS DAY IS IN OUR GRASP, SO LONG AS WE HAVE HANDS TO CLASP.’ This December, find significance. Pursue peace. Spread cheer. Believe.
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TM
EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. Lane C. Childs, M.D. MARKETING DIRECTOR Erik Pfeiffer | erik@stardocs.com DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Karli Moats, Caitlin Schille, Angela Silva, Megan Moore, Linsy Hunsaker, Gayleen Webb, Jill Castle, David Joachim, Douglas H. Jones, Lisa Mathews, Mark Saunders
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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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FITNESS
Get Vertical
WHY YO U SHOU LD TRY ROCK C IT’S A GOOD LIMBING ALTERNATIVE IT PROVIDES FOR TO WEIGHT LIFTING Some find weight lifting distasteful or uninteresting, even though this kind of exercise is important for overall health. As a result, many turn to body weight workouts like TRX, or things like pushups and pull-ups. Rock climbing requires a lot of exertion from muscles all over your body, leaving you sore the next day, but with an experience much different than weights. A climb is a distracted workout, meaning you don’t feel like you’re working out, because you’re focused on finding your next hold or reaching the top. It’s fun exercise.
YOUR ADRENALINE NEEDS
After a day in the office you probably just want to get out. The gym can be nice, but still feels confining at times. Outdoor climbing or climbing at a gym involves heights, risks and scares that will leave you feeling like you really grasped your day. Humans are creatures that stay on the ground. Vertical living feels new and exciting.
IT’S AN ACTIVITY OF PROGRESSION
You get better and better at climbing each time your go, not just because you get stronger, but because you learn new techniques. It is fulfilling to learn a new skill with your body, and develop mastery. Rock climbing truly requires mental strength, which translates to other parts of life. It is very unlike zoning out on a stair climber for half an hour.
ACHIEVEMENT
There’s something symbolic about rock climbing that is rewarding. You make it to the top, even if it is after a few tries. You look down and see where you’ve come from, and you feel victorious.
“The harder you fall, the heavier your heart; the heavier your heart, the stronger you climb; the stronger you climb, the higher your pedestal.” ~ Criss Jami
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Center of Orthopedic and Rehabilitation Exellence - CORE Charles Beck, MD S. Charles Marshall, MD Jim Macintyre, MD R. Brian Mackey, MD Andrea Matich, MD Wade Sessions, MD Christopher Belton, DO Peter Silvero, MD 801-568-3480 - West Jordan 801-964-3925 - West Valley City Coremds.com
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\ \ / /
FITNESS
the definition of fitness
Knowing what you’re striving for is a good way to begin. This knowledge will also come in handy down the road when you’re setting goals, measuring your progress, and >> trying to get motivated again after a backslide.
T
here are several aspects to conditioning. One is cardiovascular fitness, which is measured by the maximum amount of oxygen your body can use (known as VO2 max). This indicates the body’s ultimate work capacity. But VO2 max cannot be measured by the average person, and it’s not all that relevant to daily life. Another aspect of conditioning that has greater relevance for most of us
is functional fitness, which takes into account your general level of health and ability to function. A healthy heart, lungs, muscles, and bones help make you functionally fit. Absence of illness and length of survival, as well as the ability to perform daily activities without noticeable discomfort or limitations, also factor into whether you are functionally fit.
focus on moderate activity Today, exercise recommendations focus on moderate activity levels aimed at achieving functional fitness and avoiding disease. This differs from guidelines set out in the 1970s and 1980s that emphasized high-intensity activity directed at achieving cardiovascular fitness. This shift took place for two reasons. First, subsequent research found that lower levels of activity offered substantial health benefits. Second, public health professionals believed that focusing on activity levels that are more manageable for the average person might help motivate an increasingly sedentary population. These guidelines aren’t meant to replace the old ones. They simply offer an alternative for people who prefer less intense workouts.
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Still, achieving cardiovascular fitness can make a real-life difference, too. Even though you rarely press your heart and lungs to the utmost, the physical changes that take place as you boost your maximum exercise capacity help you perform your regular activities with less effort. Why? Because the same amount of energy output necessary to perform a task—such as walking for a given amount of time at 4 miles per hour— now demands a smaller proportion of your overall ability. Hence, work that doesn’t push you to the max feels “easier” as your fitness level improves. Your health benefits also increase when you perform greater amounts of physical activity.
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exercise vs. physical activity >>
The terms exercise and physical activity are often used interchangeably, but there are important distinctions to be made. Physical activity refers to any movement that involves muscle contractions and an increase in metabolism. This broad definition includes both aerobic and anaerobic activities. Types of physical activity are further divided into groupings based on the reasons a person performs the activity—such as transportation, recreation, or household chores.
i
If time is a concern, try choosing activities that are more vigorous and shortening the length of your workout. Just be sure that you don’t have any health conditions that might make vigorous activity dangerous, and gradually work up to more intense exercise. Exercise or exercise training is technically a subcategory of physical activity. It refers to a structured program of activity for attaining physical fitness. For most people, fitness for health reasons is of greater concern than athletic performance, which demands skill, speed, and agility. The elements of health fitness include cardiorespiratory capacity, muscle strength and endurance, flexibility and balance, and weight management. A regular exercise program that incorporates all these elements is important for a healthy level of conditioning. Household activities such as sweeping or leisure pursuits like gardening can be a good way to get moving. But there’s no reason to stop there. Coupling this kind of activity with regular exercise will increase your total energy expenditure and improve your overall conditioning.
“
Runners just do it they run for the finish line even if someone else has reached it first.
”
-Author Unknown
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>>
From the Harvard Health Publications Special Health Report, Exercise: A Program You Can Live With. Copyright 2007 by the President and Fellows of Harvard College. Illustrations by Harriet Greenfield and Michael Linkinhoker. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell.
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FITNESS
CORE WORKOUTS
FOR A TIGHT MIDSECTION
Tone up and slim down with these targeting, gut-busting moves. SOURCE: CITIHEALTH.COM
“
They really don't know the trigger for Type 1 Diabetes, because it's an auto-immune disease; however, the maintenance of one's nutritional and fitness lifestyle can have a direct effect on Type 2 Diabetes.
”
- Laura Western, Executive Director, JDRF
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FITNESS
4 AB MOVES FOR A TIGHTER MIDSECTION
T
hink of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities. All our movements are powered by the torso — the abdominals and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more. Whether you’re goal is to build six pack abs or working out to make your tummy flat, your core will benefit with these 4 moves. Increase sets or weight for a more advanced workout.
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SIDE PLANK Works obliques — the abdominal muscles on the side of your torso. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5. Continuing for 1 minute. FOCUS ON FORM: Be sure your hips and knees stay off the floor.
1
3 ABDOMINAL PLANK Works entire core and upper- and lower-body muscles. Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. FOCUS ON FORM: Don't drop your hips or raise your butt. The trick is to pull your
belly button toward your spine.
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GLUTE BRIDGE MARCH Works abs by forcing them to stabilize your spine as you lift your hips off the floor. Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right
knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.
the
AbsDiet
FOCUS ON FORM: Don’t allow your hips to sag at any time during the movement.
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LUNGE WITH ROTATION Works your glutes, thighs, abs and hamstrings. Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep. Do 2 or 3 sets of 10 to 15 reps. FOCUS ON FORM:
Keep your elbows straight but not locked. Make sure the rotation comes from the upper torso, not just the
I
n addition to your workout, try eating these foods recommended from The Abs Diet called Abs Diet Powerfoods. Look no further for the ultimate eater’s cheat sheet. These foods will keep you lean for life. They are among the best for nutrients and ingredients that help fight belly fat. Together, you’ll have the desired look in no time.
BONUS: Incorporating these foods into your diet will not only help you look and feel great, they protect against heart disease and cancer. JUST REMEMBER THE ACRONYM:
A lmonds & other nuts B eans & other legumes S pinach & green veggies D airy (low-fat) I nstant oatmeal E ggs T urkey & lean meats P eanut butter O live oil W hole-grain breads & cereals E xtra-protein (whey) powder R aspberries & other berries
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CheEr ‘Tis the season CHRISTMAS STATISTICS
A
S T R A I G H T
T R A D E
The average American household sends 28 Christmas cards and receives 28 in return. The first Christmas card was created in England in 1842, though Hallmark didn’t introduce any until 1915, five years after the company was founded. Americans send more than 1.4 billion cards every year.
5,340
SWIPES PER MINUTE This is how many times a Visa card is used between Thanksgiving and Christmas. For many stores, this season accounts for 70% of their yearly revenue. But the busiest shopping day of the year is usually the Saturday before Christmas.
IN THE EARLY 16TH CENTURY, TREES WERE FIRST DECORATED WITH CANDLES, CANDIES, FRUITS, PAPER FLOWERS AND TINSEL FROM TIN AND SILVER. GLASS ORNAMENTS WERE INTRODUCED IN THE 1800s.
A ROCKIN’ TRADITION
The Radio City Music Hall Christmas Spectacular has been a tradition since 1933, but it wasn’t until 1979 that it became a 90-minute live stage production. Every year, for eight weeks, more than a million people see the show in NYC and thousands more see the touring company in cities across the nation. The show consists of eight costume changes and a total of 1,300 costumes, sometimes only allowing 78 seconds to change. For the “Here Comes Santa Claus” number, every member of the cast is dressed as Santa to explain how Santa can deliver gifts to everyone in one night. Another number uses an actual ice rink on a movable platform. There are several live animals used in the show including donkeys, camels, sheep and a horse—each with their own trainers. Each year, 2,500 pounds of “snow” falls during the show’s run.
O TANNEBAUM
7 years to grow, minutes to cut down OVER 33 MILLION CHRISTMAS TREES ARE SOLD EVERY YEAR; HOWEVER, IT IS ESTIMATED THAT 22 MILLION HOMES DO NOT PLAN TO HAVE A TREE THIS SEASON. FOR EVERY TREE CUT DOWN, 1–3 SEEDLINGS ARE PLANTED IN ITS PLACE. THIS IS GOOD, CONSIDERING THAT ONE ACRE OF TREES PROVIDES ENOUGH DAILY OXYGEN FOR 18 PEOPLE.
CHRISTMAS TREES DATE BACK TO THE 16TH CENTURY IN GERMANY. THEY BECAME POPULAR IN ENGLAND WHEN QUEEN VICTORIA’S HUSBAND, ALBERT, WHO WAS ORIGINALLY FROM GERMANY, INTEGRATED TREES INTO THE CHRISTMAS DECOR AT WINDSOR CASTLE.
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All I want for Christmas • More diamonds are purchased at Christmas than any other time of year. • LEGO® is the world’s leading tire producer, making more than 300 million tiny tires each year. • December is the number one month for nose jobs. • The average American takes six months to pay off their Christmas debt.
BARBIE DOLLS SOLD EVERY MINUTE WORLDWIDE That’s one doll every three seconds, or 20 per minute, in over 150 countries. This fashion doll debuted in 1959 and has been a staple toy for little girls all over the world since then. Ruth Handler found inspiration for the toy with a popular German doll named Bild Lilli. Barbie and her boyfriend of over 50 years, Ken, are named after Handler’s own children, Barbara and Kenneth.
Holiday Hits
Christmas carols date back as early as 1521 when the first collection was published. The top-selling song is Bing Crosby’s “White Christmas,” with over 50 million sold, but the most performed song is “The Christmas Song (Chestnuts Roasting on an Open Fire).” In 1939, Rudolph the Rednosed Reindeer” introduced the world to Santa’s ninth and lead reindeer. “Jingle Bells” was originally written as a Thanksgiving song in 1857. The largest caroling service took place December 20, 2003 in Ontaro, Canada. 1,175 carolers sang for 28 minutes.
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December Factoids / In Case You Missed It…
5 Giving
Trends Last year’s giving increases: • • • • •
Total charitable giving: ($335 billion, est.) Giving by individuals: Giving by foundations: Giving by bequest: Giving by corporations:
in news and research go to
healthy-utah.com
+4.2% +5.7% +8.7% -1.9%
“Researchers found after watching an hour-long video of slapstick comedy that the "natural killer cells," which seek out and destroy malignant cells, more actively attacked tumor cells in test tubes. And these effects lasted up to 12 hours.”
SOURCE: GIVING USA
WASTED FOOD Worldwide, only 68 % of the food produced is actually consumed, leaving almost a third discarded as waste. Inefficiencies at various stages of production and delivery cause this waste. Fruit and vegetables are particularly bad, as only 56 % of worldwide produce is actually consumed. SOURCE: WWW.POPSCI.COM
The Cost to Raise a Child On average, you can raise a child for about
$250,000, according to government estimates. Housing nabs 30% of that, while food takes 16%. Babies
Marijuana and Graduation
A study published in The Lancet Psychiatry, a British journal, found that teenagers who smoke marijuana daily are more than 60 percent less likely to complete high school than those who never smoke it. The study also showed that daily users were less likely to get a college degree, more likely to develop a cannabis dependence and more likely to use other illicit drugs. Daily smokers were also more likely to attempt suicide.
A Light Sneeze For the latest
+4.4%
About a third of the population will begin sneezing when exposed to bright light. If this is news to you, then you don’t experience what is called the photic sneeze reflex, an unexplained phenomenon that puzzled even Aristotle. SOURCE: SCIENTIFIC AMERICAN
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cost about $13,000 a year, while 15-17 year-olds cost about $15,000 a year, on average. SOURCE: USDA, CENTER FOR NUTRITION POLICY AND PROMOTION
Child Medication Errors Are Common
A child experiences a medication error every eight minutes, according to a recent study published in the journal Pediatrics. More than 200,000 mishaps are reported to US poison control centers every year, which include things like taking the wrong medication or consuming too much. About a third of these cases occur in children under the age of six.
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WELLNESS
Healthier
HOLIDAYS Why are the Holidays So Hazardous to Our Health? Tips for Giving Your Body What It Needs to Fight Illness WRIT TEN BY DR. JOHN YOUNG It’s a sad statistical fact: The holidays, from Christmas to New Year’s, are a treacherous time when it comes to our health. There’s a spike in heart attacks and other cardiac issues. The incidence of pneumonia cases spikes – in both cold and warm climates. And deaths from natural causes spike. In fact, more people die of natural causes on Christmas Day than any other day of the year! While those numbers are well-documented, the cause(s) are not. Stress plays a role, particularly if your immune system is weakened. If you look at how most of us eat from Halloween through New Year’s, it’s easy to see how the immune system takes a beating and otherwise healthy people become more susceptible to illness during the holidays.
IT’S BASIC BIOCHEMISTRY
We eat a lot more refined sugar, for instance, which is a carbohydrate that’s been stripped of all the vitamins, minerals and proteins that make up a complete carbohydrate. Our bodies can’t use that, so the cells in our digestive organs work overtime, burning up a lot of energy, vitamins and minerals to digest it, and they get nothing back. So, eventually, they grow weak. So, can we have a little sugar, and good health, too? Certainly. The occasional slice of pumpkin pie is fine as long as you’re also feeding your cells with the nutrients they need – the minerals, vitamins, good quality protein, amino acids, essential fatty acids – to stay healthy. Here are some important tips for staying healthy through the holidays and throughout the year.
GET YOUR VITAMIN D!
Vitamin D is actually a hormone, not a vitamin, and one of our best sources for it is sunshine. Unfortunately, many people work indoors all day, so they get little sun
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exposure. When they do go outside, they wear long sleeves and sunblock to protect against skin cancer. And, of course, in the wintertime, people in cold climates tend to stay inside. As a result, many of us are vitamin D deficient, and should be taking supplements. Vitamin D is crucial to many physiological systems, including our immune defenses. It helps fight bacterial and viral infections, including the flu. It supports our cardiovascular system; optimal vitamin D levels can reduce hypertension, heart attacks and stroke. If I feel I’m coming down with a cold, I’ll take 40,000 units of vitamin D at bedtime. The next morning, I usually feel like a new person.
EAT YOUR PROTEIN
1 gram for every 2.2 pounds of body weight daily. In this country, we think a healthy diet means eating a lot of fruits and vegetables. We’ve forgotten protein. Our immune system is made up of proteins – our bones are 40 percent protein. We need protein. When calculating your protein intake, consider: an egg has about 8 grams, and 8 ounces of fish, chicken, beef or pork have about 30 grams. I do not give any of my patients more than 100 grams of protein a day.
GET A GOOD NIGHT’S SLEEP, EXERCISE, AND MANAGE YOUR STRESS
True, some doctors’ orders never change. Rest, exercise and finding effective, healthy ways to cope with stress are simple ways to pamper your cells. One of the many cellular benefits of exercise is that it increases the oxygen in our bloodstream. Every cell in our body requires oxygen, so consider exercise another means of feeding your cells. It’s also important to manage stress during the holidays. With unchecked stress, our body releases large amounts of cortisol which, among other things, suppresses the immune system. Take time out to meditate, listen to music, or take a walk in the woods. It feels good – and it’s good for you. Dr. John Young, (www.YoungHealth.com), is a medical doctor with more than 15 years’ experience working in emergency rooms and pediatric burn units. He’s the medical director of Young Foundational Health Center, specializing in treating patients with chronic diseases such as diabetes by addressing the physiological issues and not just the symptoms. He’s also medical director of Young Health Products, which incorporate the latest biochemical, physiological and Nobel Prize-winning protocols for optimal cellular nutrition. Dr. Young is the author of “Beyond Treatment.”
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CheEr "ABUNDANCE CAN BE HAD SIMPLY BY CONSCIOUSLY RECEIVING WHAT HAS ALREADY BEEN GIVEN." - SUFI SAYING
BE A CHEERMEISTER! WRITTEN BY CHRISTINE L. C ARTER, PH.D.
As a "happiness expert" (as I'm sometimes called), people often ask me, "If you had to pick just one thing that could make me happier right now, what would it be?" I'm always tempted to make jokes about sex and yoga—or maybe a glass of wine.
G
lib responses aside, those of us who teach happiness for a living have some ready answers to this question. Sonja Lybomirsky, author of The How of Happiness, picks exercise as the best instant happiness booster. Martin Seligman, author of Authentic Happiness and Flourishing, recommends acts of kindness. Knowing the research, I'm sold on the happinessboosting properties of both exercise and kindness. But I have a different #1.
I believe gratitude is the foundation of personal happiness—and a community's happiness as well, as the two aren't easily separated.
us more likely to feel disappointed when we don't get what we think we want, rather than grateful when we receive something.
If we want to be happy, and to raise happy kids, we need to practice gratitude—deliberately, and consistently, or we may end up feeling more entitled than appreciative.
Disappointment is not a happiness habit. Gratitude is.
When we feel entitled, we often stew about unfulfilled expectations. Entitlement makes
Habit being the key word, we need to establish rituals and traditions that make feeling and expressing gratitude habitual. Here are three of my favorite gratitude practices.
"I believe gratitude is the foundation of personal happiness." 22 HEALTHY MAGAZINE
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Three gratitude practices #1 During holiday
meals, we appreciate each other by writing on our dinner table place cards. The kids make giant construction paper placecards for each guest, and as people arrive and mingle, we each take some time to sit down at the table and write on the inside of each place card something that we love or appreciate about them.
#2 Several times
a week, I take a photograph of something I find beautiful or inspiring, or something for which I feel grateful. I was inspired to
do this by Hailey Bartholomew's film, 36 Grateful—The Documentary. Often, I just take the photo with my phone, and usually it never gets shared.
#3 Everyday, I
ask my kids about three good things. They might share good things that happened to them that day, good things they did themselves, or even something good that hasn't happened yet that they are anticipating. For example: "One good thing today is that in two days we get to go to Chico to see grammy and grampa Snuggles
and our cousins." They are counting their blessings. We do this practice in all different circumstances. Sometimes it's while snuggled in bed, when I have a speaking engagement at night, after school or on the couch. Sometimes it's over the phone if they're at their dad's house. But no matter the situation, their first good thing is always "right now." This reminds me to be present and recognize that this particular "right now" is worthy of great gratitude.
EVOKING POSITIVE EMOTIONS In addition to stirring up feelings of gratitude (while curbing a sense of entitlement), all of these practices evoke the positive emotions that make us feel deeply satisfied with our lives.
The first practice >>
Evokes the feeling of love.
The first practice makes us feel loved, and helps us express the love we have for others.
The second practice >>
Evokes the feeling of elevation.
The second makes me feel awe and elevation, because I'm usually photographing something beautiful in nature. I will also often also feel love if there is, say, a child in the picture. And sometimes I just feel awash in contentment and peace—or creativity and inspiration—as I take the photograph.
The third practice >>
Evokes the feeling of anticipation, excitement and more.
The third practice can evoke a full range of positive emotions: anticipation and excitement (about something coming up); kindness and compassion (for someone they did a "good thing" for); straight-up relived happiness (recounting a fun time at recess).
Feelings of abundance
All of these practices evoke the abundance that is all around us, even in these challenging times. As the Sufi saying acknowledges, they help us receive the many gifts that are already out there.
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CheEr
“
One kind word can warm three winter months.
”
-Japanese Proverb
W RITTEN B Y HEA LTHY- M AG. C O M
9 TIPS TO TURN
Holiday Blahs Holiday ahs! INTO
3. Simplify your shopping
It’s the most wonderful time of the year! Here are some perfectly timed ideas to help you remember that. Have you ever considered the turkey?
1. C’Mon Spielberg, ditch the camera
/ / \ \
/ / \ \
It’s really a ridiculous creature: twiggy legs supporting an obese body, disproportionate breasts and a face like a 90-year-old fisherman. The turkey is a perfect symbol for our over commercialized, manufacturedsentiment holiday season. Seriously, what’s with the Christmas music that starts on Halloween? Give each holiday it’s due time. Each holiday deserves it’s own intimacy and meaning. This year, make a change. Carve these turkey-like traditions down to size and drain them of corpulence, wastefulness, and energy-sapping sugar. De-stress and you’ll find more time to enjoy what matters—family, friendship, and the feast. Here are some quick ideas to help you do just that:
24 HEALTHY MAGAZINE
Be a friend or family member, not a moviemaker. It’s Christmas, not Discovery Channel. Live the day, don’t relive it on TV later. Sure, shoot some shots. Focus on key events that tell the story--the arrival, the toast, the presents. And be candid—don’t force kids to be cute. Take the group shot an hour after dinner, when everyone is relaxed. Record five 5-minute events throughout the day and call it a wrap.
2. Knock the greed out of gift-giving / / \ \
Commercialism fuels terrific self-righteous anger in some people, but Santa isn’t a bad myth, and presents aren’t inherently evil. Maybe what turns “giving” into a great soulless gift orgy is the meaninglessness of it, especially when your kid will never ask for what he wants along with all the presents: time with you. So give the toys and then play with him.
/ / \ \
Whether you venture out on Black Friday or Christmas Eve, holiday shopping stinks, period. You can’t get away with undergifting your immediate brood, but cut your shopping time by deferring smaller gifts, like the present for that nephew you forgot you had. Consider giving a shopping spree. All you need is a card and a simple sentiment. Cap the spending and promise to take him whenever he wants (after January 1). You’ll see what he really likes, and you’ll be spending time together. If you have no idea what to get that nephew, and you want it to be cool but not a drain on your wallet, go with the Cross Ion pen (see cross. com). It’s 4 inches long but unfolds to regular size. It doesn’t leak, is fun to play with, and costs about $30.
4. Write a family letter (not an epic)
/ / \ \
There’s room and purpose for a holiday letter, but it’s so easy for it to become a dumping ground for minutiae. (“Junior got an A-minus and still has that 3.8358 GPA!”) It should be a quick, amusing update for friends and family, especially the ones you never get to see. Three rules: Keep it short, no more than a page; keep
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it positive, even if you lost a leg back in June; and don’t spend more than an hour writing it. It’ll still be great, and greatly appreciated.
5. Avoid having joy sucked out of the holidays by air travel
/ / \ \
You already know to book your flight to depart on Thanksgiving or Christmas Day. Those are always less hectic times to fly. But if you’re traveling with the rest of the pre-holiday horde, at least minimize the pain by getting a ride to the airport—finding a parking space will be harder than getting curbside check-in at Baghdad International. And while it’s too late for this year, start planning for next year. Tickets go on sale 331 days prior, so if you know where you’ll be, buy now. It may not be the cheapest ticket, but you’ll have the choice of prime times and seats.
a temporary condition. Splash cool water on your face and suck on some peppermint candy. Both are stimulating and distracting. Then flush and return to the fray a cooler person.
7. Sidestep the holiday blues & be happy like everybody else / / \ \
The sense of isolation usually hits hardest right after New Year’s, after all the socializing is over. Avoid this feeling by making early plans for January. Create something to look forward to as you’re sitting in the bathroom sucking on peppermint, reminding yourself you don’t live there anymore. A trip might be the remedy, and it’ll be less expensive then. Good airline and hotel deals can be found the first week in January since few are thinking of traveling then.
8. Sure, it’s a wonderful life, but not every year / / \ \
6. Avoid having joy sucked out of the holidays by family
/ / \ \
When your brother/father/mother/uncle says something about you that you don’t appreciate, and you can’t take any more, and ripping into that person would be really, really bad—go to the bathroom. You’ll get 5 minutes of privacy in the tile-and-porcelain oasis to remind yourself that you don’t live in this house anymore and these people are
It’s tradition . . . but you want it to stop. Don’t just groan and say it’s stupid. That will only upset the traditionalists. Propose a new one—a Scrabble tournament, a snowball fight, anything with a little more interaction. Or you could just talk. If there’s not much of a precedent for that, start with topics that can involve everyone. What was your first boss like? What was the first thing you wanted to be when you were a kid? What is your earliest
memory? What was life like for the family back in the Old Country? How did Uncle Zach meet the Ziegfeld girl he married? You’ll learn something about the older relatives’ lives, and they’ll fill in the gaps in yours. A few planning rules: Keep it light and fun. No directives. No orders. No chores. And don’t supervise the proceedings or have preconceptions of what’s supposed to happen. If the goal is to talk and everyone’s talking, mazel tov.
9. Avoid holiday binging
/ / \ \
First, a reality check. If you absolutely gorge yourself on the Thanksgiving and Christmas vittles, you’re looking at a huge gain of . . . 2 pounds. So enjoy the pie and stuffing and pie and pie and stuffing pie. If you restrict it to just those two big meals, you have no worries. But if self-discipline isn’t your forte, the challenge becomes the waistland between the holidays, with all the parties and foods just sitting around the office, making it easy to scarf down 1,000 extra calories a day and gain 7 to 10 pounds before the new year. The solution? Eat a sensible snack—nuts, yogurt, or half a turkey sandwich with tomato—before you hit the parties so you won’t feast. Avoid the food tables. And socialize. Talk more than you eat.
Cold & Flu Relief
Your Smith’s Pharmacist can recommend the right over-the-counter medication for your cold and flu symptoms.
Just ask! See Pharmacy for details.
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act balancing
tip
Remember to invest time and energy in your own health.
Feel like you’re spread too thin over the holidays? Here’s 5 tips to take back control of your life!
S
O BETWEEN YOUR QUICK STOP AT THE GYM, DROPPING THE KIDS OFF AT SCHOOL, AND RACING TO WORK, YOU HAPPENED TO GLANCE AT THE CALENDAR AND REALIZED THAT IT’S DECEMBER. WHERE HAS THE TIME GONE? AS IF YOU WEREN’T BUSY ENOUGH, LET’S THROW SOME EXTRA STRESS AND RESPONSIBILITIES INTO THE MIX. IF JUST THINKING ABOUT HOW YOU ARE GOING TO FIT EVERYTHING INTO YOUR LIFE MAKES YOU CRINGE, WE’VE GOT SOME IDEAS OF HOW YOU CAN DE-STRESS YOUR HOLIDAYS AND STILL CHECK THINGS OFF YOUR LIST.
26 HEALTHY MAGAZINE
1. Balance beam
Narrow your focus. Being organized will help you to use your time more efficiently. Plan out your day the best that you can, but keep in mind that it may need to be adjusted. Especially make sure you plan time to exercise, get adequate rest, and relax. This will give you the energy you need to complete all your other tasks.
2. Don’t make it worse.
So you didn’t get everything you planned to done today? Don’t worry about it. Stressing out or beating yourself up about it isn’t going to help—it’s only going to make you even less
productive. Realize that everyday is different and no matter how much you plan, sometimes things end up out of balance. Today you might need to spend an hour talking to a friend in need, but maybe tomorrow you will get to the gym for an hour. Just don’t freak out.
3. Take everything in stride
Start planning early for the holidays. Take a longer lunch at work a couple of days a week and do some shopping so the last day to shop won’t be a nightmare. And when it comes to parties, start putting out your decorations a little at a time, and don’t be afraid to delegate some things to your guests.
CheEr 4. Don’t be afraid to say no
There’s a point when you just can’t do any more. Make sure you aren’t taking upon yourself too many responsibilities. If you don’t have time to host a party, attend the party of another friend or family member instead—it will be a lot less stressful!
5. Leave your Work at work
At all times, but especially during the holidays, you must remember to leave your job at work! Bringing home those irritations, challenges, and worries that occupy you all day long at work can grossly interfere with holiday fun. By checking them at your workplace door, you free up time to enjoy with friends and family. And conversely, don’t spend all day at work thinking about your holiday plans, which will decrease your productivity at work. Just focus while you’re there and then you can have more fun later. During the holiday season, it is easy to get out of balance because there are so many things demanding your attention. Just as at any time of the year, to maintain a healthy lifestyle, you need balance— physically, mentally, emotionally, and spiritually. So, to get the most out of the holiday season, remember to invest time and energy in your own health and mental sanity and you will find more time and energy than you thought you had.
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Homemade Gift Ideas
That Won't Make Your Loved Ones Fat WRITTEN BY ANGELA SILVA
AS EASY AS IT WOULD BE, RESIST GIVING THE GIFT OF FOOD THIS HOLIDAY SEASON. SURE, GETTING YOUR WIFE A BOX OF HER FAVORITE CHOCOLATE WOULD BE THOUGHTFUL, AND YES, YOUR HUSBAND WOULD PROBABLY LOVE A GIFT CARD TO HIS FAVORITE STEAKHOUSE. BUT IF YOU’RE LIKE EVERYONE ELSE, YOU’VE PROBABLY OVERINDULGED AS IT IS AND HAVE SOME MAJOR HEALTH GOALS TO SET COME NEW YEAR’S. GIVE A GIFT THAT IS THOUGHTFUL AND WILL LAST LONGER THAN YOUR FAVORITE TV SHOW. NOT THE MOST CREATIVE PERSON YOU KNOW? WE’VE GOT YOU COVERED. USE ONE OF OUR HOMEMADE GIFT IDEAS FOR ALL OF YOUR LOVED ONES, AND SEE THEM SMILE WITH DELIGHT AT YOUR THOUGHTFULNESS.
For the men: CAR WASH KIT
A great homemade gift for men is a car wash kit. Whether he’s a teenager with his first car, or your grandpa with his beloved classic Mustang, car enthusiasts will appreciate a gift that keeps their treasured ride clean and polished. For this gift, just fill a big plastic bucket with car cleaning and maintenance supplies. Some ideas for fillers include:
• • • • • • • • • •
Multi-purpose auto cleaner Shop towels Car washing soap Flashlight Glass cleaner Ice scraper Microfiber auto cleaning towel Super absorbent auto sponge Car air fresheners Car wax
MONEY ORIGAMI
Either men are pretty straightforward when it comes to what they want, or completely indecisive. For this reason, many have found it’s just simpler to give them money and let them do the shopping. If the man in your life can’t give you an answer when you beg him for what he wants, at least make the cash a little creative. Money origami will show him that you care and are willing to put time into his desires, no matter how simple they may be. You can find dozens of tutorials online for dozens of different designs. Might I suggest the classic shirt and tie?
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For the women: SCENTED WAX MELTS
With wax warmers becoming more popular and replacing classic candles, homemade wax meltsyar are a fantastic gift that will be appreciated and actually used. Wax melts are very easy to make and the possibilities for scents are endless. You can even make different wax shapes and get creative with your gift container. For a basic wax melt recipe, try the following:
INGREDIENTS: • 2 ounces soy wax • 2 ounces fragrance oil Instructions: Melt the wax in a double boiler until it reaches 185 degrees. Stir in the fragrance. Allow the wax to cool to 110 degrees, and then pour into a silicone or soap mold and allow to harden completely. Label as desired.
WIRE HANGER COVERED IN YARN HOME DÉCOR
Let’s face it: a lot of homemade home décor items turn out sub-par. This up-cycled wire hanger is easy to transform into hanging décor that does not look like your usual tacky homemade décor. Just bend a wire hanger into a word of your choice, use hot glue to secure one end of the yarn to the hanger, and wrap to cover the wire.
For the kids: CUSTOM BLOCKS
What kid doesn’t like blocks? You can make your own out of scrap wood or buy plain wood blocks from a craft store. Paint them solid colors, write messages on them, use stamps or stencils to make cars, animals, princesses, etc. These will be loved for years, and could even be passed down to future generations.
HOMEMADE MARSHMALLOW SHOOTER KIT
Boys and girls alike can have some harmless fun with this marshmallow shooter kit! Just buy some ½” PVC pipe, find a tutorial online and print the instructions on some cute paper. Create all of the pieces, buy a bag of mini-marshmallows, and put it all in a decorated shirt box for a kit! This will get their brains and motor skills working as they put it together, and give them a toy they will love and that will help drain some of their everlasting energy.
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Healthy Utah’s Gift Guide Stocking Stuffers for HIM
TO USE
3-IN-1 CHARGE CABLE
$14.95 (Nordstrom) Convenience is key—keep his devices powered with a 3-in-1 Charge Cable. It’s one USB cable with three different plugs designed to charge a tablet, smartphone or portable speaker. This is ideal for any guy on the go.
TO WEAR
FAIR ISLE SCARF $34.99 (Gap) RUGBY STRIPE SOCK $7.95 (Gap)
Stuff his stocking with something to keep him warm. These cold weather accessories meet in the middle of function and fashion. Traditional styles mixed with today’s tends keep him looking fresh and youthful. The key is to think “classic collegiate prep.”
TO PAMPER
ART OF SHAVING SHAVE KIT $60.00 (Sephora) Luxurious shaving essentials are the perfect way to pamper him this holiday season. The kit comes with four best selling products: pre-shave oil, shaving cream, aftershave balm and a shaving brush. For a guy, it’s like a trip to the spa.
Stocking Stuffers for HER TO WEAR
ZIP-CUFF TEXTING GLOVES $39.50 (Banana Republic) Winter is the season to step up her accessory game— stocking stuffers like text-friendly gloves are just the ticket. They add visual interest to an outfit and keep her feeling on trend.
TO USE
GOLD MINI BLUETOOTH SPEAKER $34.99 (Nordstrom Rack) Treat her to the gift of sound with this gilded mini portable speaker. It’s the ideal size to carry in a purse, set on a desk or pack for weekend travel. With four hours of battery life, the dance party possibilities are endless.
TO PAMPER
FAIR TRADE SHEA BUTTER, NOURISH ORGANIC $15
Pamper her this season with a must-have beauty basic. It’s an organic deep conditioner that moisturizes winter worn skin. Applied to hands, knees, elbows or chapped lips, the formula nourishes and makes her feel as good as new.
28 HEALTHY MAGAZINE
Healthy-Mag.com
CheEr Stocking Stuffers for Dad
Stocking Stuffers for Mom Baby Fr iendly Jewelr y TEETHING BLING
Accessorizing your outfit becomes difficult with a teething baby. That is why Smart Mom LLC came out with Teething Bling, a line of baby-friendly jewelry. It has no phthalates, PVC or BPA. But more than that, the pieces have no small parts, they’re waterproof, heat-resistant and easily cleaned with soap and water. You don’t have to worry about your baby’s health or about breaking your jewelry. But does it look good? Everyone has their own taste, but we find most of the pieces to be quite tasteful, and in line with modern fashion. They certainly don’t scream “baby-friendly.”We especially liked the bangles and pendants.
OLYMPIA EX550 WATERPROOF HEADLAMP
SNACK TRAP
The Olympia EX550 is the perfect hands-free lighting option for nighttime adventures when maximum light output is a necessity. It features a CREE XM-L2 LED that produces a powerful 550 lumens of brightness with beam range of 135 meters. Crafted from corrosion-proof aircraft-grade aluminum, the EX550 is waterproof to IPX-7 (up to 1 meter for 30 minutes) and impact resistant to 1 meter. It is built to withstand some of the wettest conditions and accidental drops, while maintaining optimal functionality. The EX550 also includes a convenient lockout feature to preserve battery drain while not in use and pivoting head allowing users to seamlessly direct the light beam in the right direction. Web Site: www.OlympiaProducts.com MSRP of $69.99 and comes with two (CR123A) Lithium batteries.
Any parent knows that children randomly throw their food. It’s just what happens. And even if a kid doesn’t chuck their food on purpose, it ends up on the floor anyway. The Snack Trap is a clever attempt to contain the inevitable disaster. Kids reach their hands in to get Cheerios, Goldfish, etc., but when the cup falls, the device holds the snack in. It’s great for lessening how much food is wasted, and for avoiding embarrassing spills in public.
YogaSphere Yogi Pro Kit MAMA KUNA
OLYMPIA RG850 HIGH PERFORMANCE WATERPROOF FLASHLIGHT The Olympia RG850 is a rugged high intensity CREE LED flashlight built for the great outdoors. It is waterproof, impact resistant and has an anti-freeze non slip grip making it just as easy to use with gloves or without. These flashlights feature five unique light settings including high, middle, low and even a strobe and SOS setting for emergency situations. The RG850 automatically memorizes the last used setting mode after being turned off. As for light output, these give off a powerful 850 lumens (light brightness), which is intense enough to light up an entire camp area and features a beam distance of 389 meters. Finally, the RG850 features a handy micro-USB charging port, so users can recharge the battery in the flashlight. All flashlights are tested to ANSI FL1 standards and have a two-year warranty. These are also great for emergency preparedness kits. Web Site: www.OlympiaProducts.com MSRP: $89.99
LEATHER WALLET CASE FOR IPHONE 6 We’ve designed the case to hold 2 or 3 of your essential cards to help eliminate bulky pockets. It’s been crafted from vegetable tanned leather that has become the signature of our collections and a hallmark for Mujjo’s quality products. It’s a simple yet elegant solution, one that you’ll grow to depend upon, I certainly did, I carry mine with my drivers license and a debit and credit card, add a key and that’s all I basically need. Web Site: mujjo.com
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Yoga is crazy popular these days, but many don’t realize that there are some risks involved. Some people attempt to do complicated poses too soon, and don’t learn the proper technique for healthy stability. These bands can provide stability and assist with difficult poses, until better flexibility is reached. We like them because they really open the door to a broader yoga experience.
ABOUT THE AUTHOR
Aubry Lybbert
Creator / Beauty & Truth findingbeautifultruth.com Aubry studied communications in college and has since made a career of it. By trade, she is a social media and digital marketing specialist. In her time off, she enjoys a good DIY and dreams to perfect the art of baking. Aubry is also the creator of Finding Beautiful Truth, a lifestyle blog that features bits of travel, style and all things delicious.
December 2014
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WELLNESS
Cold Sweat SWEAT. THE CURE FOR THE COMMON COLD? STAY ACTIVE TO STAY WELL. W RIT T EN BY HEA LT H Y-MAG. COM
Y
ou gotta love cold and flu season. Every doorknob, every co-worker’s sneeze, every plane ride. You never know where or when you’ll encounter the next contaminated culprit. But you know it’s out there. The germy encounter is coming. It begs the question—is it possible to prevent the common cold this year? Possibly, if you’re willing to ramp up your workout. A new study reveals that maintaining your wellness throughout winter might be as simple as beading a sweat and working your workout. A study in the British Journal of Sports Medicine found that working out at least twenty minutes, five or more days a week divides in half the number of seasonal colds. That’s encouraging, considering the typical adult contracts 2–4 colds a year (multiply that by two for kids).
30 HEALTHY MAGAZINE
Have you heard about a cold vaccine in the near future? Neither have we. So, cold prevention has consisted of lots of hand sanitizer and careful company. The study’s author, David Nieman, Dr.PH, of Appalachian State University, agrees that cold prevention options are quite limited. On the other hand, he finds, “Exercise is really a powerful weapon. There is no supplement, drug, or lifestyle intervention that has this same power to fight off colds.” Nieman notes that, to date, cold research and animal studies have suggested that exercise can have a positive effect on the immune system. Nieman and his colleagues furthered tested this idea in a study of 1,002 people ranging in age from 18 to 85. Participants penned a questionnaire on various immunity factors, such as diet and stress. They answered questions about their perceived fitness and how frequently they
exercised moderately for at least 20 minutes. Throughout the cold season, participants daily penned reports to indicate the severity of cold symptoms. The results? Exercise was found to be the best lifestyle factor affecting if and how severe a participant contracted a cold. The most active—sweating five or more days a week—experienced 43 to 46 percent fewer days with cold symptoms. The highly active also experienced less severe symptoms when they did get a cold. The study ultimately found that frequent exercise enlists an army of immune system cells to combat bacteria and viruses for several hours afterwards—a mechanism that could explain why consistent exercisers get sick less often. The perfectly timed bottom line of this study is this: stay active to stay well.
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K Always trying to find a gift for that someone who has everything? Give the gift of sight and make their holiday season cheery & bright. Gift cards are available for any denomination of your choice.
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HOOPES VISION
11820 S STATE STREET DRAPER, UTAH 84020
•
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December 2014
33
WELLNESS
Are You One of 8 Million Americans with
Peripheral Artery Disease? Many of us worry about the potentially life threatening consequences of a heart attack, but we don't realize that plaque build-up in the arteries of our legs can also pose serious health risks. Peripheral artery disease or PAD affects approximately 8 million Americans. If plaque is beginning to line the arteries of the legs, there is a good chance that it is also building up in the arteries of the heart and brain. If a person has a history of heart disease or stroke, he or she has a one in three chance of also having PAD. One in five Americans over age 65 is affected by PAD. The decrease in blood flow through the legs caused by PAD can result in pain when walking and cramping or tiredness in the legs. As a result people tend to decrease aerobic activity which can lead to a progressive increase in cardiac mortality. In severe cases, sores or wounds in the feet can occur that are difficult to heal which could lead to gangrene and amputation. Timely detection and treatment of PAD can improve quality of life and reduce it's potentially life threatening consequences. A number of different tests can be used in the diagnosis of PAD including simple blood pressure evaluation of the ankle and arm (ankle brachial index testing) or ultrasound evaluation of the arteries. In some cases, advanced diagnostic imaging is performed such as CT or MR angiography. There are a number of treatment options available to treat PAD that include lifestyle changes, medication and angioplasty or surgical options. If you believe you are at risk for PAD, be sure to ask your doctor about an evaluation.
RISKS FOR PAD • • • • • •
Diabetes History of tobacco use High blood pressure High cholesterol Personal history of heart attack or stroke African American race
IASIS are now a $30 IASIS hospitals arehospitals now offering a $30offering screening for screening PAD in thefor PAD in
the lower extremities. This screening uses an ankle brachial index (ABI) to compare blood pressure readings in your to compareankles bloodwith pressure readings in your with readings readings in your armsankles to identify possible blood flow issues. possible blood flow issues. in your arms to identify lower extremities. This screening uses an ankle brachial index (ABI)
These screenings are offered at four convenient locations and can
These screenings are offered at four convenient locations and can be scheduled by calling: 1-866-431-WELL
be scheduled by calling: 1-866-431-WELL
801-263-2370 HeartandLungInstitute.com
34 HEALTHY MAGAZINE
5979 Fashion Place Blvd. Murray, UT 84107
82 South 1100 East Salt Lake City, UT 84101
3570 West 9000 South West Jordan, UT 84088
3336 South 4155 West West Valley City, UT 84120
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M E TABOLIC SYN D ROM E What it is and how to protect yourself Metabolic syndrome is the name given to a group of conditions that increase your risk of heart disease, stroke and diabetes. • • • • •
High blood sugar levels Excess body fat around the waist Abnormal cholesterol levels High triglyceride levels High blood pressure
For every one of these conditions you have, your risk for developing disease and your risk of mortality increases. According to the American Heart Association, individuals with metabolic syndrome have about a two-fold increase in risk for heart attack or stroke compared to those without metabolic syndrome. Studies suggest that about 34 percent of Americans have metabolic syndrome. The percentage is higher for people over the age of 40, and increases even higher for those 60 and older. According to the National Heart, Lung and Blood Institute, you must have at least three of the above factors to be diagnosed with metabolic syndrome.
WHEN SHOULD I GO SEE A DOCTOR?
Regular checkups with a doctor are important. Typically a doctor will check your blood pressure, cholesterol, triglyceride levels and blood sugar, and make recommendations for changes. If you are diagnosed with multiple conditions under the metabolic syndrome umbrella, making serious changes is essential to your future wellbeing.
IMPROVING METABOLIC FACTORS
Losing weight with a fitness regimen is a great way to erase some of the above conditions from your life and decrease your risks associated with metabolic syndrome. Work with your doctor or other health and fitness professionals to develop good eating and exercise habits.
STATISTICS FOR UTAH
• There were more than 113,000 heart disease cases in 2010. • There were almost 30,000 cases of obesity-related cancer in 2010.
• In 2013, 24% of the adult population had hypertension, or 390,000 people. • In 2013, 7.1% of Utah adults had diabetes, or 164,000 people. Source: stateofobesity.org
South Valley Primary Care - Riverton 801-987-7500
MyUTdocs.com FAMILY MEDICINE Davis Medical Group - Layton 801-927-3080 North Pointe Medical Clinic - Tooele 801-435-833-0206 Sandy Ridge Family Medicine - Sandy 801-508-3160 Facebook.com/HealthyMag
Western Hills Medical Clinic - Taylorsville 801-912-9700
INTERNAL MEDICINE Davis Internal Medicine - Layton 801-773-7500 Internal Medicine of Salt Lake 801-505-5299 Internal Medicine of Salt Lake - Parley’s Way 801-384-4700
Jordan Valley Internal Medicine West Jordan 801-569-2384 Medical Associates - Salt Lake City 801-521-4500 South Valley Primary Care - Riverton 801-987-7500
GERIATRIC MEDICINE Salt Lake Senior Clinic - Salt Lake City 801-505-5299 Salt Lake Senior Clinic - Jordan Commons 801-903-5666 December 2014 35
10
BEAUTY
Surprising Things That Age You Most of us know skincare basics. We understand that sun, cigarettes, and too much alcohol can contribute to premature aging. There are lesser known “evils� that can propel the aging process.
Written by Susan Stuart, M.D.
36 HEALTHY MAGAZINE
Healthy-Mag.com
EATING TOO MUCH SODIUM
NOT REMEMBERING YOUR LIPS
Excess sodium in your diet can suck the moisture out of skin, leaving it dry and dull. To avoid this, cut back on salty treats and invest in a hydrating facial moisturizer.
Three-to-five cellular layers of skin rest upon your lips, so it's important that your beauty regime includes them too. Frequently having dry, chapped lips causes them to age faster. Look for lipsticks and lip balm that contain petrolatum, dimethicone, and glycerine to help keep your smackers hydrated.
FACIAL EXPRESSIONS Every time you move that beautiful face, your skin wrinkles a little bit. Most of the time your face bounces back and those little wrinkles disappear once new skin cells grow.
CENTRAL HEATING Many of us spend a fortune on anti-aging skin products, yet we may regularly accelerate skin aging without even being aware of it. The central heating and air conditioning systems that many of us use at home and at work can severely dry out skin, leading to premature aging and wrinkles. To help keep skin youthful and soft, try turning down the heating and wearing more layers to stay warm. Keeping a glass of water in the room can also increase humidity, while wearing a protective face cream can help relieve dryness.
BOTTLES AND STRAWS It may be hard to believe but, yes, the puckering process of drinking from a bottle or through a straw. Just like any repeated muscle motion this can lead to fine lines and wrinkles around the mouth. Face cream can help. But dermatologists tell those who are prone to fine lines and wrinkles around the mouth to avoid straws altogether.
DRINKING COFFEE Caffeine is a major culprit when it comes to dry skin and the magnification of wrinkles. Quench skin by drinking lots of water. Add fruit slices like orange or lemon to enhance the flavor.
NOT DRINKING ENOUGH WATER SOAP While you may think that soap is your skin’s best friend, this is actually not the case. The reason for this is that your skin has an acid mantle which is a natural protective barrier of the skin. When you wash with soap – which is generally alkaline – it can remove this protective layer of oils and dry out the skin, eventually leading to wrinkles. While it is not advisable to stop washing entirely, try swapping the soap for a PH-neutral and chemical-free cleanser, and bear in mind that there is such a thing as over-cleansing your skin.
YOUR PILLOWCASE You may think you’re indulging in a bit of beauty sleep when you hit the hay at night; however the opposite could in fact be true. If you regularly sleep with the same side of your face pressed against a cotton pillow case this may cause creases on the skin which can eventually turn to fine lines and wrinkles. To help stay youthful overnight try sleeping on your back instead, or switch to a silk or satin pillowcase to create less compression wrinkles and help maintain skin’s moisture levels.
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Hydrating yourself daily will not only help to fight off aging, but also give your skin a healthy glow. Skip the water and you’ll be stuck with rough and 'shrunken' skin.
SLOUCHING AT WORK How often do you find yourself slumped over your desk, hand propped beneath your chin? If the answer is a lot, decreased back and neck pain aren’t the only reasons to sit up straight. “Extreme extension or flexing of the neck from leaning on your chin can stretch the skin there, leading to wrinkling and sagging,” says Dr. Stuart. Looking down for prolonged periods of time while texting or reading may cause or worsen the same damage.
ABOUT SUSAN STUART Dr. Stuart is co-founder of La Jolla Plastic Surgery Dermatology— www.lajollaskin.com. Susan Stuart, M.D. received her M.D. degree from Tulane University School of Medicine. She received her B.A. degree from Duke University and was elected into Phi Beta Kappa. After completing 8 years of postgraduate medical education, Dr. Stuart began offering San Diego skin care services and has remained in the area ever since. She has worked with several internationally respected dermatologists and laser experts while continuing her academic endeavors as a faculty member at UCSD Medical Center, where she has instructed interns and residents. She maintains active staff privileges at Scripps Memorial Hospital in La Jolla.
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4. CALORIE COUNTING CAN DRIVE YOU TO PACKAGED FOOD Packaged food saves you from math, which is a common enemy. But it also keeps you from fresh food, which is a nutritional must. Imagine the irony: you avoid the pomegranate and go for the snack bar because you are trying to be healthy. It doesn’t make sense.
5. YOU ARE PROBABLY MISCOUNTING ANYWAY Unless you weigh your food before eating it like a crazy person, you probably don’t know if your chicken thigh weighs 4 oz. or 7 oz. Furthermore, even if we are pretty sure we ate two servings of cake, we’ll probably chalk it up as one, just to be safe. And you aren’t the only one miscounting. Restaurants and packaged food manufacturers get it wrong all the time too, which makes your calorie count a crap shoot.
5 Reasons Why
CALORIE COUNTING IS DUMB 1. NOT ALL CALORIES ARE CREATED EQUAL If you ate 1500 calories from Cheetos and ice cream one day, and your friend ate 2500 calories from a healthy diet, who is the winner? Not you. This example is extreme, but the idea can be taken to a more reasonable level. Focusing on complete nutrition is more important than staying under a number. In the end, good calorie counting doesn’t guarantee good nutrition.
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2. “YOU NEED X CALORIES A DAY” IS A MYTH Unless you’re a robot that does the exact same activity every day, your calorie needs change. Furthermore, it is extremely difficult to nail down “your number.” Nutritional guidelines generally say women need about 1800 calories a day and men 2000, but this is way off the mark for many men and women. People’s lifestyles and bodies are unique enough that calorie needs differ. Some who chase a number end up overeating or undereating, because their self-imposed number is wrong. Listen to your body.
3. COUNTING CALORIES CREATES AN UNHEALTHY RELATIONSHIP WITH FOOD For many, calorie counting makes food an enemy. You become suspicious of everything, and eating is no longer enjoyable. A fork full of steak and potatoes becomes the number 28. It’s like a bad dream. Granted, most of America probably loves eating too much, rather than not enough. But the best solution to weight loss is to change what you eat and follow general guidelines about food, rather than adhere to some mathematical headache. Remember that bad eating habits have a lot to do with mental or emotional factors, which mere numbers can’t defeat.
1
ONE REASON WHY CALORIE COUNTING ISN’T DUMB
This dieting technique can help some people become more aware of what they are eating, which is the first step towards change. Some people have no idea they are consuming 3000 calories a day, so counting, at least for a while, can ignite the weight loss rocket.
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NUTRITION
Nature’s gift of health
If you’re not eating the recommended 5 fruits and vegetables a day, here’s a new B Y A M Y PA L A N J I A N reason to dig into that fruit basket this holiday season.
F
FRUIT FIGHTS THE germs we’re exposed to in the winter. “The vitamin load keeps your immune level high, allowing you to fend off colds and flu,” says Amy Howell, Ph.D., a research scientist at Rutgers University. Fruits also reduce the risk of heart disease and cancer. Try the five below to give your immune system a boost.
1.
Apples
2.
Papayas
The most popular source of antioxidants in our diet, one apple has an antioxidant effect equivalent to 1,500 mg of vitamin C. Apples are loaded with protective flavonoids, which may prevent heart disease and cancer.
With 250 percent of the RDA of vitamin C, a papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas reduce inflammation throughout the body, lessening the effects of asthma.
3.
Cranberries
4.
Grapefruit
These berries have more antioxidants than most common fruits and veggies. One serving has five times the amount in broccoli. Cranberries are a natural probiotic, enhancing good bacteria levels in the gut and protecting it from foodborne illnesses.
Loaded with vitamin C, grapefruit also contains natural compounds called limonoids, which can lower cholesterol. The red varieties are a potent source of the cancer-fighting substance lycopene.
5.
Bananas
One of the top food sources of vitamin B6, bananas help reduce fatigue, depression, stress, and insomnia. Bananas are high in magnesium, which keeps bones strong, and potassium, which helps prevent heart disease and high blood pressure. Don’t let colds get the better of you this winter season. Arm yourself with natures gift of health and make fruit a part of your balanced meal plan. And trust me, your body will thank you.
Fruit that fight the flu.
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Suicide Statistics • The highest suicide rate by age is 45-64. Next is 85+. • Suicide rates are 4 times higher for men than women. • White people commit suicide much more often than other ethnicities.
Myths About
• The Western United States has higher suicide rates than the East.
SUICIDE
• Firearms are the most common method for suicide, then suffocation, followed by poisoning. • In 2012 almost 500,000 people went to the hospital for self-harm. • 18 percent of undergraduate college students have seriously considered attempting suicide.
What you need to know about a leading killer in America
Sources: Suicide Prevention Resource Center, AFSP, WHO
Globally, more than 800,000 take their own lives each year. About 40,000 people in America commit suicide each year, and prevalence has been growing since 2000. It is now the 10th leading cause of death in America, yet there still persists a lack of understanding about the nature of suicidal people and how to prevent these tragedies.
Here are some prevalent myths: ONLY PEOPLE WITH MENTAL DISORDERS ARE SUICIDAL.
SUICIDAL PEOPLE ARE DETERMINED TO DIE.
Suicide comes about when a person is deeply unhappy. Mental disorders are a contributor to some suicides, but are in no way the only cause.
Suicidal people are often ambivalent about living or dying. Getting emotional help at the right time can save a life. Many suicides happen because a person acts impulsively, not because a desire to die is constant. There come times in a person’s life when suicide is much more likely to happen. Heightened suicide risk is often short-term and specific to a situation, according to the World Health Organization. Suicidal thoughts can return, but are not permanent.
MOST SUICIDES HAPPEN WITHOUT WARNING. Some do happen without warning, but most are preceded by some kind of verbal or behavioral indication.
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TALKING ABOUT SUICIDE IS A BAD IDEA. There is a stigma attached to suicide, and because of this, people contemplating suicide often don’t know who to speak to. Talking about suicidal thoughts can open other options for people, and can give time for people to rethink decisions. You can prevent suicide by talking about it. Studies show that it is especially important for frequent and personal contact after someone has attempted suicide.
Warning signs of suicide: VERBAL
IF A PERSON TALKS ABOUT: • Killing themselves • Having no reason to live • Being a burden to others • Feeling trapped • Unbearable pain
BEHAVIOR
• Be wary of new or increased behavior related to an event, loss or change. • Increased use of alcohol/ drugs • Acting recklessly • Withdrawing from activities • Isolating from family and friends • Sleeping too much or too little • Visiting or calling people to say goodbye • Giving away prized possessions • Aggression Source: American Foundation for Suicide Prevention (afsp.org)
Learn about the AFSP Out of Darkness Walks, which spread awareness about suicide: www.afsp.org/out-of-the-darkness-walks
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WELLNESS
Self-Destruction
Learn about the AFSP Out of Darkness Walks, which spread awareness about suicide: www.afsp.org/out-of-thedarkness-walks
A guide to teenagers and adults who self-harm Every year millions of teenagers and adults engage in self-harm. While people often assume self-harm only refers to acts such as cutting, millions of people struggle with other forms of self-destructive behavior like substance abuse and eating disorders. No matter the form, these acts are often accompanied by feelings of hopelessness and shame, reflective of traumatic or painful past experiences.
WHAT FOLLOWS IS AN EXCERPT FROM:
LETTING GO OF SELF-DESTRUCTIVE BEHAVIORS:
A WORKBOOK OF HOPE AND HEALING, BY LISA FERENTZ
Many of the self-destructive “symptoms” that you struggle with have their roots in a desire to have a witness for your story, to zone out from painful feelings, or to self-soothe. It is completely normal and healthy to want to avoid pain and find a way to express your life experiences. Sadly, the ways in which you attempt to achieve these outcomes are often harmful to your self-esteem and destructive to your mind and body. Yet it may be all you know and the only thing that has been modeled for you. Choosing to engage in self-destructive behaviors may be a way to mimic prior abuse or pain, and sometimes confirms that self-care wasn’t reinforced or available to you in childhood. You’re not making harmful choices because there is something wrong with you. You make harmful choices because no one ever showed you how to make good choices or made you feel worthy of good choices. True healing can begin when you learn to separate who you are from what happened to you. Although every person who engages in selfdestructive behavior has a unique life story, the sad truth is that countless people have experienced some form of sexual, physical, emotional, verbal, psychological abuse, or neglect. Despite this reality, many survivors feel completely alone in their trauma experiences. Letting you know that you are not alone is a way to help you feel re-connected to others and the world at large.
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Another useful thing to know is that when you haven’t worked out traumatic experiences they leave behind real and often upsetting thoughts, body sensations and emotions. Although it is certainly true that ten people can experience the same trauma and respond in ten different ways, it is equally true that people who have been traumatized can think, feel, and behave in very similar ways. If you do struggle with uncomfortable thoughts, overwhelming feelings, and body pain or discomfort, know that you are not alone and that your experiences are real and worthy of attention. Hopefully, you are beginning to get the message that you are not “sick” because you self-harm. Holding on to this idea goes a long way towards reducing guilt and shame. When you believe your issues and symptoms are proof that there is something wrong with you, it can leave you thinking, “I’m bad,” or “the abuse was my fault.” Instead, consider that “something bad happened to you,” or “the abuse was the fault and responsibility of the person who chose to hurt you.” Traumatic experiences affect people in different ways, and some people can function at higher levels than others. But anyone who has been traumatized pays a price and often suffers silently. There can be a big difference between an outer appearance of confidence and competence and inner feelings of inadequacy and shame. Sometimes the conflict between those two states creates pain that needs to be soothed. Sometimes the resurfacing of old memories and feelings needs to be pushed aside or comforted. Self-destructive acts can feel like a way to manage the leftover pain from these past traumatic or distressing experiences. Another concept that is an important part of the treatment of trauma and self-destructive behaviors is “re-framing.” Re-framing doesn’t change the reality of an experience. It does, however, let you think and feel differently
about that experience. And the good news is, when you can change your beliefs about past abuse, how you feel about your body, why a trusted caretaker mistreated you, or why you went through a painful life stressor, the impact of those experiences changes as well. One of the most important re-frames is the idea that the person who hurt you doesn’t need to apologize, cooperate in therapy, own their behavior, express guilt about what they’ve done or even feel compassion towards you in order for you to heal or let go of your self-destructive acts. All that matters is your ability to think and feel differently about your experiences: letting go of thoughts that leave you feeling responsible or “damaged.” All destructive behaviors can be stopped when you are able to see what was done to you through a more accurate and compassionate lens.
ABOUT THE AUTHOR
Lisa Ferentz Lisa Ferentz is an LCSW-C, a Diplomat of the American Psychotherapy Association, and has been in private practice for 30 years, specializing in adolescent and adult survivors of trauma, abuse and neglect. Ferentz presents workshops, lectures, and keynote addresses nationally and internationally, and is a clinical consultant to private practitioners, domestic violence programs and mental health agencies. She has been an Adjunct Faculty member at several universities, and is Founder and President of The Institute for Advanced Psychotherapy Training and Education, Inc. For more information, see www.lisaferentz.com.
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CheEr
When Winter Darkness Invades Five Ways to Beat Seasonal Depression Do you find yourself with the “winter blues” when the cold weather hits? Do you suffer from a loss of energy and abnormal mood swings when the warm sunshine leaves for the winter? If so, you may suffer from SAD, or Seasonal Affective Disorder. SAD affects six percent of the US population in it’s most severe form, and affects another 14 percent in a less severe form, in what we’d call the “winter blues,” according to Norman E. Rosenthal, MD, clinical Professor of Psychiatry at Georgetown University Medical School. If you have felt depressed for several days or have lost interest in activities you regularly enjoy, it is important you get medical advice. But there are also some things you can do yourself to remedy a case of the winter blues. Here are a few suggestions for beating the blues this holiday season.
42 HEALTHY MAGAZINE
1. Stay in the light. Just a 10-minute walk
each morning in the sunshine can dramatically improve your feelings of depression. Exposure to light helps the brain regulate dopamine and serotonin, two neurotransmitters that affect mood. You can even buy a light box that simulates natural light, which can be effective therapy. Studies have shown that 70 percent of those who undergo light therapy are relieved of SAD symptoms after just a few weeks.
2. Stay fit. There are many aspects of exercise
that help battle depression. Exercise gives you a boost of endorphins that will enhance your mood. It helps relieve stress. It can help replenish your energy stores. If you go to a gym or fitness classes, the social interaction can help with depression as well.
3. Stay together. Surround yourself with
supportive people who lift you up. It can be really easy to stay cuddled up on the couch all winter long. Avoid the urge to hibernate by scheduling activities with friends and family. If you have a network of trusted friends who can help you get through your hard time, you won’t have to experience loneliness in addition to any other feelings of depression. You may also inadvertently help someone else through their own depression who is too afraid to ask for it.
4. Stay motivated. A major source of depression
is failing to keep resolutions. Some people acknowledge this and avoid the whole thing by not setting any goals. Instead, set reasonable goals and tell people about them so they can keep you accountable. Feeling a sense of accomplishment and confidence will help battle your depression and keep you going.
5. Stay healthy. Craving carb-heavy foods can
also be associated with SAD, but this can lead to more problems as healthier foods are overlooked. Make an extra effort to eat fruits and vegetables. Some sufferers of depression have shown improvement by supplementing vitamin D that they are missing from sunshine, and from supplementing melatonin, which helps regulate sleep. It’s important to speak with your doctor to find out the best method of supplementation for you.
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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.
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December 2014
43
COMMUNICATION
HOW TO BE A G REAT LISTENER WRITTEN BY C AITLIN SCHILLE
THE ABILITY TO LISTEN WELL IS AN UNDERRATED BUT ALWAYS APPRECIATED SKILL. IN THIS WORLD OF FIGHTING TO MAKE YOUR OWN VOICE HEARD, A GOOD LISTENER IS A RARE COMMODITY. EXCELLENT LISTENING SKILLS WILL BENEFIT YOU IN THE WORKPLACE, YOUR SOCIAL LIFE AND IN THE HOME. HERE ARE A FEW TIPS TO HELP YOU BECOME A BETTER LISTENER:
THIS MAY SOUND FAIRLY OBVIOUS, BUT FOCUS ON WHAT THE OTHER PERSON IS SAYING.
There is a common tendency to be chomping at the bit to say your next piece without truly hearing what is being said. Instead of thinking about what you will say next, listen to and process what the other person is trying to express.
DO NOT INTERRUPT.
Always respectfully wait for the other person to finish their thought before responding.
MAINTAIN REGULAR EYE CONTACT.
Eye contact signifies to the other person that you are undistracted and engaged in the conversation. Lengthy breaks in eye contact can convey disinterest and disregard for the message being shared.
TO TRULY ENGAGE IN THE MESSAGE BEING SHARED
by the other person, try to determine the “what” and the “why” in every conversation. What is the person saying? Why are they saying it?
PUT YOUR PHONE AWAY.
Not only is it rude to send and receive text messages during an in-person conversation, but even glancing at your phone as it lights up signifies to the other person that you are not listening.
AVOID OTHER DISTRACTIONS.
In addition to your phone, close your laptop, turn off the television, and whatever else might draw your attention away from the conversation at hand.
LET THE OTHER PERSON KNOW YOU’RE LISTENING.
Simply paraphrase what they have just said. This conveys that you understand the message they are conveying as well as that you care about what they have said.
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Navigating Conversations
10 THINGS TO SAY TO KEEP THE PEACE 1. “THANK YOU FOR YOUR OPINION
Ah,
the holidays. And family! It’s the most wonderful time of the year, but often family interactions leave you feeling in a funk. Not to fear, try these simple phrases to avoid arguments all year through. So many big arguments begin with small comments. How many times have you started a conversation on friendly terms, then wound up in some kind of dispute that you didn’t anticipate? In my work as a family, divorce, and small-claims mediator I’ve seen countless offhand remarks start a fight or add fuel to an existing fire. And I have found myself in plenty of situations where I’ve wanted to give someone (my husband, a colleague) what I thought was helpful advice only to inadvertently offend him or her. The holidays, with all their extendedfamily gatherings, can be a verbal minefield. You’re either dodging nosy questions from some tactless relative over dinner (“Still dieting then?”) or taking out the stress of all that extra cooking and shopping on those dearest to you (“Do I have to do everything around here?”). It doesn’t have to be that bad. Use these 10 go-to phrases to defuse potentially volatile conversations and help you get through the coming weeks—and the months and years to follow—in harmony.
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I’ll think about it.”When you receive unsolicited advice at a family gathering, such as Aunt Sylvia’s suggestion that you change your hairstyle, just smile and respond with this casual conversation terminator. If you’re rudely asked a question like “Are you still single?”don’t reply with a lengthy excuse. Say, “Yes, and I’ll let you know if anything changes.”The goal is to be polite and end the conversation. There is no need to be defensive or rude.
2. “IS THIS A GOOD TIME FOR YOU? ”Whenever I want my husband’s full attention for a conversation and I don’t want to compete with a football game on TV, I ask this simple question. If he gives me a green light by saying yes (and turning off the game), I proceed. If he says no, I ask, “When would be a better time?”We then agree on another time and a fight is avoided. Consider using this line at work, too. Your boss and coworkers will appreciate it.
3. “WOULD YOU LIKE MY THOUGHTS?” One of the biggest complaints kids have about parents is that they constantly issue orders and judgments. Sometimes this is a parent’s job. But if you are often confronted with an angry response (“Who made you the authority?”or “It’s none of your business”), you might benefit from dialing back. Ask your child if she wants to hear what you have to say. If she says yes, it means she is ready to listen. If she says no, then button your lip. This works for adult family members, too.
4. “WHY DON’T WE GET THE FACTS?” Some people who come to mediation tend to argue about anything and everything, including things that can be easily resolved. If you find yourself in a dispute with your brother about the price of a car or the name of the restaurant you went to over the holidays last year, state this one-liner, then look up prices online, call a store, or drive by the restaurant—not so one of you can say, “I told you so,”but so you can move on from the discussion before it spirals into a fight.
5. “I NEED YOUR HELP. CAN YOU PLEASE…?” People often ask me what they can say to family members or coworkers who don’t assume their share of responsibility. Here’s my simple tip: Rather than accusing the person of being lazy or inconsiderate, ask her for what you want and be specific. “Since we both drink coffee, how about if I make the pot and you clean it, or vice versa?”People are not mind readers.
6. “LET’S WAIT ON THIS UNTIL WE HAVE MORE INFORMATION.” Know when to table a discussion. One couple came to me with a dispute that had turned into a huge problem for them: They were constantly arguing over whether they should stay in their city apartment or move to a house in the suburbs. The issue wasn’t which choice they should make (they had already agreed they wouldn’t move for three years, or until their oldest child reached school age); it was that they were having a premature argument. At times like these, it’s important to remind yourself and your conversation partner that it’s too early to discuss the issue. Preferences will change over time, as will facts, such as home prices.
7. “WHAT DID YOU MEAN BY THAT?” Sometimes asking the right question is all it takes to avoid an argument. We all make assumptions about other people’s intentions. Asked in a genuinely interested (and not passive-aggressive) way, this question allows your conversation partner to explain himself before you jump to conclusions. Only then should you offer your response.
8. “I DON’T LIKE THAT, SO WHY DON’T WE DO THIS INSTEAD?” This is how to complain with impact. Rather than nagging your mate about a problem, focus on finding a solution for the future. For example, instead of moaning about buying all the holiday gifts, suggest that he shop for the men in the family and you buy for the women—or split some other duties.
9. “I’M SORRY YOU’RE UPSET.” When you find yourself frustrated with a friend or a close family member who didn’t take your advice, you desperately want to say something like “I told you so”or “That was a dumb thing to do.”Don’t. Dishing out criticism won’t change a thing. A compassionate response will help you both move forward.
10. “LET ME GET BACK TO YOU.” Everyone needs a prepared comment to delay a response when he or she is put on the spot. For example, a cousin suggests you prepare a main course for her potluck Christmas party for 20 people or the president of the PTA picks you to head a committee for a year. Keep this line handy at all times, especially during the holiday season. If you don’t want the person to feel as if she is being dismissed, give her a time when she can expect a response: “Let me get back to you by tomorrow afternoon.”And then make sure that you do. ABOUT THE AUTHOR
Laurie Puhn
Laurie Puhn is a family and divorce mediator, an attorney, and the author of Instant Persuasion: How to Change Your Words to Change Your Life (Tarcher, $15). She offers relationship advice at lauriepuhn.com and lives with her husband and son in New York City.
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NUTRITION
Detox: Healthy
D E TO X
WITHOUT THE JUICING BY ADDING THESE NUTRITIONAL POWER FOODS— FROM ARTICHOKES TO ONIONS— TO YOUR REGULAR DIET.
5 Power Foods To Detox Your Body Without A Juice Cleanse
We have all tried or either know someone who has been on a juice cleanse, fasted, or lived off raw food. These diets have become a “cool thing” in our fitness-focused society when we want to make a “clean break” after drinking one too many pumpkin spice lattes and after shamelessly indulging in anything and everything with fall’s ubiquitous flavor. Rather than starving ourselves with broccoli, kale, and cucumber smoothies, we can add a few nutritional power foods into our regular diet to boost our energy levels and cleanse our bodies at the same time. You may think you don’t need a detox diet, but it’s time to reconsider. According to the Centers for Disease Control and Prevention (CDC), each person has over 140 toxic chemicals circulating throughout their body. These
chemicals are linked to many chronic problems and illnesses, such as migraine headaches, chronic fatigue, and allergies, among many others. However, these illnesses can be moderated by creating a balance in your lifestyle and environment. You can cleanse your body and not give up food by adding a few everyday power foods — no juicing necessary. The maintenance of a super-clean diet can help program the body to cleanse automatically using multiple organs that do that on a daily basis. So, remove what’s unnatural in your diet and add fresh and real foods to nutritionally support your body and naturally detox it. This detox does not require a special diet book or trip to the health food store; these power foods can be found at your local grocery.
WRITTEN BY LIZETTE BORRELI MedicalDaily.com / Used with permission.
46 HEALTHY MAGAZINE UTAH
Healthy-Utah.com Healthy-Mag.com
1. Apples 2. Artichokes An apple a day not only keeps the doctor away but also toxins. Apples are rich in pectin, a soluble fiber that helps remove food additives and metals from your system, according to the Apple Detox by Leslie Kenton, an author and former beauty editor of Harpers & Queen. We all pick up heavy metals such as lead and aluminum from the city air, food, and water.
Most people’s favorite part of the artichoke is the heart, but the leaves are the source of most of its health benefits and anti-aging properties. Artichokes are ranked as the vegetable with the highest antioxidant levels, says Healthline, specifically high in phytonutrients in the form of cynarin and silymarin. These phytonutrients help aid digestion, liver problems, gallbladder function, and cholesterol levels. Silymarin and cynarin help the liver process toxins and support the liver’s ability to break down fatty foods, respectively.
The buildup of heavy metals in the body can interfere with the body’s metabolic functioning. For example, mercury tends to destroy the levels of white blood cells in the immune system. Cadmium displaces zinc, essential for many of the body’s enzyme systems, and renders them inefficient and even inactive. High levels of cadmium can age people prematurely, interfere with mental processes, suppress immunity, and contribute to depression.
This brightly colored vegetable is ideal for removing toxins and other harmful substances form the body. This allows it to function without experiencing the side effects many of these toxins can cause. This high-antioxidant vegetable not only contains cancer-fighting betacyanin, but also magnesium, iron, zinc, and calcium to help the body flush out the toxins. Beets are helpful for liver toxicity, and bile ailments such as jaundice, hepatitis, food poisoning, diarrhea or vomiting, according to bodymindetox.com.
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3. Beets
Beets are also known as a “blood purifier” and “blood builder,” which helps regenerate and reactivate red blood cells and supplies fresh oxygen to the body.
4. Ginger
Ginger not only gives your taste buds a “kick,” but it can kickstart your metabolism and flush out waist. The spice’s healing and detoxifying properties may be due to its high concentration of gingerol and shoda. These properties help sustain digestive enzymes, which neutralize acids, supporting the digestive process. Chewing on ginger root is one way to reap the benefits of this medicinal spice. A 2012 study published in the journal Metabolism found ginger consumption may help keep your appetite in check. Ginger did not have any effects on glucose, insulin, lipids, or inflammatory markers. Ginger could play a potential role in weight management.
5. Onions
Onions are a popular kitchen item that are tasty and healthy. This vegetable has sulfur-containing amino acids, which effectively detox the body. They can soak up arsenic, cadmium, lead, mercury, and tin in contaminated foods, according to a study published in the International Journal of Environment and Pollution. Onions can inhibit the activity of macrophages — specialized white blood cells that play a key role in the body’s immune defense system, including the trigger of inflammatory responses. Add these five power foods to your diet to nutritionally feed your body to good health.
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A Healthy HOLIDAY MEAL Makeover Most don’t use “holidays” and “healthy” in the same sentence. A harvest feast seems a perfect recipe for indulgence. Holidays are meant to be enjoyed, but most of us have had the experience of going overboard, which may result in extra pounds or making ourselves sick. Perhaps you’ve fit the definition of propriety in past holidays, but health concerns may limit your intake of certain foods this year. Don’t fret! With a little planning, you can create a great meal that your body will thank you for.
MIX IN SOME NEW, HEALTHIER RECIPES WITH TRADITIONAL FAVS If you want to cut the fat and calories, but you’re concerned about losing flavor, try mixing in some healthier recipes with a few favorites. If you can’t bear to think of altering Grandma’s traditional pecan pie, then compensate by eliminating the marshmallows on your sweet potato casserole or by serving fresh, steamed green beans instead of creamy bean casserole. If you face health concerns such as diabetes or heart problems, consult your doctor’s office for healthy recipes. Combining healthy living with delicious eating is worth the effort. As the Medical College of Wisconsin points out in “Hint for a Health Thanksgiving”, “The meal is a transitory experience that will be gone from your system within 24-36 hours, while the memories could last a lifetime....”
SPICE IT UP Spices bring plenty of flavor, and a unique combination of spices can help put a healthier twist on traditional dishes. Try reducing the amounts of cream, butter, and sugar in your food and instead, load up on fresh basil, pepper, cinnamon, or garlic.
DRESS YOUR BIRD —DON’T STUFF IT According to an Allrecipes.com article, stuffing that is cooked inside the bird will soak up fat. Bake your dressing or stuffing dish separately instead. Also, replacing wild rice or grains for bread will increase the nutritional value.
LOAD UP ON HEALTHIER FOODS Thankfully, turkey itself is quite healthy. According to a Harvard Medical School press release, “A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat.” Not too bad! Harvard also points out that turkey contains arginine, an amino acid that helps in protein growth. If you’re concerned about saturated fat, avoid serving dark meat or skin. For those who don’t particularly enjoy turkey, consider using another lean meat or fish dish or even going vegetarian. Harvard also reminds us that cranberries, another Thanksgiving favorite, are also rich in antioxidants. If you can, use fresh cranberries for a garnish — they are lower in sugar. Sweet potatoes contain many more vitamins than regular potatoes. If you can’t part with your Idaho spuds, consider using sweet potatoes in a dessert.
DON’T OVERLOAD
Written By LAUREN MAJOR
48 HEALTHY MAGAZINE
Savoring the holiday does not mean that you have to stuff yourself until you’re sick. In fact, you’ll probably enjoy the holiday better if you pace yourself. Cooking is a huge part of the day, but by including other activities in with the meal (a family walk or a football game in the yard), the holiday itself, rather than food alone, can be the focus.
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HEALTHY THANKSGIVING RECIPES FOR YOUR ENJOYMENT AND GOOD HEALTH Delicious food — and plenty of it — is a major part of Thanksgiving, but too much indulgence can weigh heavy on the mind (and the hips). With Thanksgiving tables expected to be laden with an abundance of food, overeating and weight gain are tough to avoid during the holiday. Try these delicious recipes for an unbelievably healthy menu makeover and learn how to lighten the fat and calorie content of some traditional foods while enjoying the feast without too much regret.
SWEET POTATO PUDDING
1. Combine sweet potato and the next 7 ingredients in a large bowl. Beat at medium speed with a mixer until smooth.
2. Add milk; mix well. Pour mixture into
a 2-quart casserole coated with cooking spray.
3.
Bake at 375° F for 1 hour or until a
knife inserted near the center comes out clean. (For individual servings, pour 2/3 cup potato mixture into each of 4 custard cups. Bake at 375° F for 40 minutes or until a knife inserted near the center comes out clean.)
4. Let pudding cool. Cover and chill for 2 hours. (For this and other recipes from Harvard Medical School, visit www.health.harvard.edu/press_releases/healthy_ thanksgiving_recipes.htm)
SIMPLY ROASTED TURKEY 1. Preheat the oven to 325°F. 2. Remove the giblets from the turkey and save them for another use or discard. Rinse the turkey, inside and out, with cold water and pat dry. Season with salt and pepper inside and out.
3. If you are using fresh herbs, chop them. Combine the herbs, bay leaves, onions, carrots, celery and shallots together and stuff the mixture into the cavity of the bird.
4. Place the turkey in a roasting pan. Rub the olive oil under the skin of the turkey. Tuck the wings back, under the bird and truss it. Watch Food Network's video on trussing - http://bit.ly/kzvU5.
What you will need...
Serves
4
5. Place the turkey in the oven and roast until the skin is golden brown and crisp, the juices run clear when the thigh is pierced with a sharp knife, and a meat thermometer reads 170°F, about 3 hours. While it cooks, occasionally baste the turkey with the juices that
DESSERT
MAIN COURSE
Simply Roasted Turkey
Note: Allow the turkey to rest for 20 minutes
1 1/3 cups mashed, cooked sweet potato 1/2 cup sugar 2 tsp ground cinnamon 2 tsp grated orange rind 1 tsp salt 1 tsp ground ginger 1/2 tsp ground cloves 1/3 cup egg substitute 16 ounces evaporated skim milk Cooking spray
1 whole fresh turkey, 10 to 14 lbs salt & pepper to taste 3 sprigs fresh rosemary or 1/2 tsp dried 4 sprigs fresh thyme or 1/2 tsp dried 2 bay leaves, crushed 2 medium onions, chopped i1inch pieces 3 carrots, chopped 1-inch pieces 3 stalks celery, chopped 1-inch pieces 2 shallots, peeled and halved *Serves 8 plus leftovers
and check that the temperature has come up
Sweet Potato Pudding
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collect in the roasting pan.
to 180°F. (The bird will continue to cook after removing it from the oven).
6. Transfer the turkey to a serving platter. Remove the vegetables from the cavity and discard. Let the turkey rest for about 20 minutes before carving, and then serve. (For this and other recipes from FoodFit, please visit www.foodfit.com
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NUTRITION
Seasons Eatings Cranberries More than just holiday fare.
Antioxidants
The red color of cranberries may make them a holiday tradition, but the antioxidants they contain make them healthy. Cranberries contain several different antioxidants, which may help with the fight against heart disease, several forms of cancer and prevention from urinary tract infection.
Studies show
A recent study published in The Cochrane Library looked at consumption of cranberry juice and occurrence of urinary tract infection and found women who consumed the juice daily for six months were half as likely to develop infections.
Prevention
In addition, new research in animals has shown that cranberry juice may prevent blood clotting and increase the diameter of blood vessels, making it less likely that clots will cause heart attacks and stroke. While more research is needed, you can definitely benefit from including cranberries as part of your holiday
For the Holidays
fare for tradition and nutrition.
Ever wonder why cranberries are the highlight of our holiday tables and spreads?
Cranberries are harvested in the fall, making it a holiday favorite. And aside from the various health benefits, cranberries make a tasty ingredient in many holiday dishes. It is rumored that the cranberry was a very important part of Native American Indian culture, and they called it "ibimi" which means, "bitter berry." It used for medicinal purposes and dye. It is very likely that the bright red fruit was on the first Thanksgiving table. It is safe to say that this tradition originated and was passed down to us from our ancestors.
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Healthy-Mag.com
Winter Sugarland How to keep from wrecking your mouth during the Holidays As if sugar isn’t plentiful enough anyway, the Holidays are here to break the sugar floodgates and pour excessive amounts of sweets into your life. While most will talk about the sugar flood’s impact on waistlines, smiles will also be taking a hit. We are always eating during this time of year, because there is no school, or we have work off, or because nothing pairs with lounging better than deliciousness. Consider these holiday treats and their effects.
CANDY CANES
Candy canes, just like any other thing made of 100 percent sugar, aren’t great for our teeth. But sucking on a candy cane takes time, meaning that you’ll have a steady stream of sugar into your mouth. And if you don’t suck on candy canes, you’re crunching them, meaning sugar is lodged in your teeth, which is just as bad. That combined with holiday activities probably means you aren’t going to get around to brushing and flossing soon after, and the bacteria build-up is well on its way by the time you give a thought to oral health.
TOFFEE
Toffee is great at leaving residue among the teeth, which bacteria love. Furthermore, toffee can pull out fillings, and even cause fractures if it is especially hard (there’s always that aunt who brings toffee that is more like concrete).
EGG NOG
This amazing holiday beverage is loaded with sugar. Usually beverages like carbonated sodas, fruit juice and sports drinks get the blame for cavities, but during this time of year, eggnog joins the group.
SOME TIPS
Before we take all the joy out of Holiday fare, remember that you can take some precautions to avoid any dental consequences of festive sweets. Try to stick to brushing and flossing twice a day. Of course that isn’t always going to be realistic during the holiday season. If you can’t brush or floss, make sure you are rinsing your mouth out with water or mouthwash. Sugar-free gum can be another way to wash away and neutralize acids in the mouth. Eating other foods can also help reduce the destructive acidity in your mouth. Cheese, for example, has a lower pH level, meaning your mouth is less acidic after eating it. Additionally, certain dental procedures can serve as protection for the holiday sugar assault. Bleaching or teeth whitening can be beneficial for both teeth and gums, can help stop cavities, and will help you look great for the holidays as a bonus.
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ABOUT THE AUTHOR
Dr. Scott Chandler, DMD Silver Creek Dental paysondentist.com
Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.
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HOLIDAY RECIPES
Snowflake Cookies These pretty snowflake-shaped cookies are perfect to bake on a cold, blustery or snowy winter day. (Makes 3 dozen) INGREDIENTS:
• Cookie sheets, lined with parchment paper • Snowflake cookie cutters 23⁄4 cups all-purpose flour 1⁄2 tsp cream of tartar 1⁄2 tsp baking soda 1⁄4 tsp salt 1⁄2 cup unsalted butter, softened 1⁄2 cup vegetable shortening 1⁄2 cup granulated sugar 1⁄2 cup confectioner’s (powdered/icing sugar 1 egg 1 tsp vanilla extract 1⁄2 tsp almond extract
ICING
2 cups confectioner’s (powdered/icing) sugar 2 tbsp unsalted butter, softened 2 to 3 tbsp half-and-half (10%) cream or milk 1⁄4 tsp vanilla extract 1⁄8 tsp almond extract Silver dragée candies
DIRECTIONS: 1. Cookies: In a bowl, whisk together flour, cream of tartar, baking soda and salt until well combined. Set aside. 2. In a large bowl, using an electric mixer on medium speed, cream butter, shortening, granulated sugar and confectioner’s sugar until light and fluffy, about 3 minutes. Add egg and beat well. Beat in vanilla and almond extract. Scrape down sides of bowl. On low speed or using a wooden spoon, gradually add flour mixture, beating just until blended. 3. Divide dough in half. Shape each portion into a flat disk. Tightly wrap each disk in plastic wrap and chill for at least 1 hour. 4. Preheat oven to 375°F. Lightly dust a pastry board, clean countertop or other flat surface and a rolling pin with confectioner’s sugar or flour. Working with one dough disk at a time, unwrap dough and roll out to uniform thickness of 1⁄4 inch. Halfway through rolling, rotate the dough a quarter turn and dust the board again to prevent dough from sticking.
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HOLIDAY RECIPES
Oatmeal Raisin Cookies These wonderful, cinnamon-scented cookies are sweet reminders of childhood. (Makes 4 dozen)
INGREDIENTS:
• Preheat oven to 350°F • Cookie sheets, lined with parchment paper 2 cups all-purpose flour 11⁄2 tsp baking powder 1⁄2 tsp ground cinnamon 1⁄2 tsp baking soda 1⁄4 tsp salt 1 cup unsalted butter, softened 11⁄3 cups granulated sugar 2⁄3 cup packed light brown sugar 2 eggs 2 tsp vanilla extract 21⁄2 cups quick-cooking rolled oats 11⁄3 cups raisins 1 cup
chopped pecans
DIRECTIONS: 1. In a bowl, whisk together flour, baking powder, cinnamon, baking soda and salt until well combined. Set aside. 2. In a large bowl, using an electric mixer on medium speed, cream butter, granulated sugar and brown sugar until light and fluffy, about 3 minutes. Add eggs one at a time, beating well after each addition. Beat in vanilla. Scrape down sides of bowl. On low speed or using a wooden spoon, gradually add flour mixture, beating just until blended. Gradually stir in oats. By hand, fold in raisins and pecans. 3. Using a cookie scoop or spoons, drop tablespoonfuls of dough about 2 inches apart on prepared cookie sheets. Bake one sheet at a time in preheated oven for 10 to 12 minutes or until edges start to turn lightly golden. 4. Immediately slide parchment paper onto a wire cooling rack. Cool cookies for 5 minutes, then transfer from parchment paper to cooling rack and cool completely.
Excerpted from 400 Sensational Cookies by Linda J. Amendt © 2009 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
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December 2014
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play / December 2014
20 Holiday Events 1-4
GINGERBREAD HOUSE CONTEST
4
WASATCH CLASSICAL GUITAR
4-6
MERRY CHRISTMAS, GEORGE BAILEY
6
MESSIAH SING ALONG
Gale Center of History and Culture, South Jordan Come see gingerbread wonderlands on display. To see the houses is free.
18-20 A Kurt Bestor Christmas
Orem Pubic Library, 7 PM Come hear classic Christmas music performed on the beautiful classical guitar. A free event.
Babcock Theatre, University of Utah An adaptation of the classic movie, “It’s a Wonderful Life.” Murray High School This event features the Murray Symphony Orchestra, and allows you the chance to join voices with others to sing parts of this amazing music.
11-14 MORMON TABERNACLE CHOIR CHRISTMAS CONCERT Conference Center, Temple Square, Salt Lake City Guests will include Santino Fontana and The Sesame Street Muppets.
19
13-20 THE NUTRACKER
Covey Center for the Arts, Provo Come see this timeless classic performed by the Utah Regional Ballet.
18-20 A KURT BESTOR CHRISTMAS
Abravanel Hall, Salt Lake City A proven favorite during the holidays, this show includes a star-studded band, world-class chamber orchestra, special guests and more.
Fun 5-7
UTAH WINTER FAIRE
19
SO YOU THINK YOU CAN DANCE, LIVE
11-14
Mormon Tabernacle Choir Christmas Concert
Davis County Legacy Events Center, Farmington History, fantasy, steampunk and more come together in this family friendly indoor event. Maverick Center, West Valley City The 11-time Primetime Emmey Award-winning show that sparked a national captivation with dance will be visiting Utah.
26-29 WHO’S BAD: THE ULTIMATE MICHAEL JACKSON TRIBUTE BAND
26-29
Who’s Bad: The Ultimate Michael Jackson Tribute Band
Egyptian Theatre, Park City If you never saw the King of Pop, this is about as close as you can get. They’ve performed across the world.
29-31 EVE WINTERFEST
Downtown Salt Lake City This urban extravaganza brings together thousands of people for winter festivities.
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Healthy MAGAZINE
®
13 SAY ANYTHING AND SAVES THE DAY
Arts 5
SALT LAKE CITY GALLERY STROLL
13
SAY ANYTHING AND SAVES THE DAY
Usually on the third Friday of winter months, this event is a way local artists and businesses come together to celebrate visual art. It’s free! The Complex, Salt Lake City Relive the punk days with these two popular bands.
All Month
BODY WORLDS & THE CYCLE OF LIFE
WINTER WEDNESDAYS, TRACY AVIARY
.GIF SHOP EXHIBIT
MOUNTAIN LION!
The Leonardo at Library Square, Salt Lake City Come discover the wonder of the human body, and see 200 human plastinates preserved.
Salt Lake City $1 admission on Wednesdays this winter. It’s a great chance to come see the birds! Utah Museum of Contemporary Art, Salt Lake City A .gif is a short digital animation file, and these digital creations have exploded onto our digital age. Be mesmerized by artists’ .gif creations. Swaner Eco Center, Park City Come learn all about the mountain lion, and see real taxidermied mountain lions.
Healthy 6
.GIF SHOP EXHIBIT
WINTER SUN 10 K
Moab A USATF sanctioned event, this race provides an awesome winter escape for Utah runners.
6, 20 WINTER MARKET
Rio Grande Depot, Salt Lake City You’ll find 60 or more vendors here, selling everything from produce to eggs to meat and more.
05 VS. ORLANDO MAGIC
EnergySolutions Arena
09 VS. SAN ANTONIO SPURS EnergySolutions Arena
12 VS. MIAMI HEAT
EnergySolutions Arena
27 VS. PHILADELPHIA 76ERS EnergySolutions Arena
30 VS. MINNESOTA TIMBERWOLVES
EnergySolutions Arena
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December 2014
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HOLIDAY RECIPES
Dough
3 1/2-4 cups all-purpose flour, divided 1 cup whole-wheat flour 1 package active dry yeast (1 tablespoon) 1/2 cup nonfat cottage cheese 1 cup plus 1 tablespoon nonfat milk, divided 1/3 cup granulated sugar 2 tablespoons canola oil 1/2 teaspoon salt 2 large eggs, lightly beaten 1 large egg white
Filling
1/2 cup light brown sugar 1/4 cup dark corn syrup 1 tbs ground cinnamon 1/2 cup golden raisins 1/4 cup chopped toasted pecans
Glaze
1 1/4 cups confectioners’ sugar 1-2 tbs nonfat milk 1 tsp corn syrup 1/2 tsp vanilla extract
Directions
1 Dough: Combine 1 1/2 cups white flour, whole-wheat flour and yeast in a large mixing bowl. Place cottage cheese in a cheesecloth-lined sieve over a bowl. Gather cheesecloth into a ball and squeeze out moisture from cottage cheese. (You should have about 1/4 cup of solids remaining.) 2. Transfer the cottage-cheese solids to the sieve and press them through the sieve into a small saucepan. Stir in 1 cup milk, granulated sugar, oil and salt; heat, stirring, until warm (120-130°F). Stir into the flour mixture. Add eggs and egg white; beat with an electric mixer on low speed for 30 seconds, scraping the sides of the bowl. Beat on high speed for 3 minutes. Using a wooden spoon (or dough hook of mixer), stir in 2 cups all-purpose flour. 3. Turn the dough onto a lightly floured surface and knead for about 5 minutes, adding enough of the remaining flour to make a soft, smooth dough. (It will be slightly sticky.) Place the dough in a lightly oiled bowl and turn once. Cover with plastic wrap and let rise in a warm place until doubled in bulk, about 1 hour.
[ TOTAL TIME 3 HRS ] serves 12
Substituting whole-wheat for some of the white flour makes these cinnamon rolls more nutritious. To make ahead, prepare through step 6 and refrigerate for 2 to 24 hours. Let stand in a warm place for 30 minutes before continuing with step 7. Nutrition Information: Per serving: 364 calories; 6 g fat (1 g sat, 3 g mono); 36 mg cholesterol; 72 g carbohydrate; 9 g protein; 3 g fiber; 173 mg sodium; 204 mg potassium. Source: www.eatingwell.com
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5. Spread the brown-sugar mixture over the dough. Sprinkle with raisins and pecans. Starting at the long edge, roll up. Pinch the edges of dough together along the length of the roll. With a sharp knife, slice the roll into 12 pieces. Coat a 9-by-13-inch baking dish with cooking spray, and place the cinnamon rolls, cut-side up and slightly apart, in the dish. Cover with plastic wrap and let rise in a warm place until nearly doubled, about 45 minutes. 7. Meanwhile, preheat oven to 375°F. Brush rolls with remaining 1 tablespoon milk. Bake until light brown, 25 to 30 minutes. Transfer to a rack and let cool slightly in the pan. 8. To make glaze: Stir together confectioners’ sugar, 1 tablespoon milk, 1 teaspoon corn syrup and vanilla in a small bowl. Add more milk, if necessary, to make a drizzling consistency. Drizzle the glaze over the rolls and serve them warm.
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©Lorelyn Medina | Dreamstime.com
Cinnamon Rolls
4. Filling and bake rolls: Combine brown sugar, 1/4 cup corn syrup and cinnamon in a small saucepan; heat gently, stirring, until smooth. Set aside to cool. Punch dough down. Turn out onto a lightly floured surface. Cover and let rest for 10 minutes. Roll or pat into a 12-by-18-inch rectangle.
You have a choice
The difference between an IRF and a SNF
Understanding you have a choice when it comes
There are many differences between an Inpatient Rehab
to you or your loved one’s rehabilitative care, we’ve done everything we could to make your decision
Facility (IRF) and a Skilled Nursing Facility (SNF).
simple. We offer high-level, specialized care for those recovering from a stroke, head and spinal cord injury or other debilitating conditions such as a fracture of the hip.
N o r t h e r n U ta h
®
Rehabilitation Hospital
doctor websites that work.
MORE INTENSIVE REHAB A interdisciplinary rehabilitation team at an IRF includes physical therapists, occupational therapists, speech/language pathologists, and recreational therapists who work together on goal-oriented, physician-supervised treatment plans for each patient. In contrast, SNFs vary in amount of therapist availability and scope of rehabilitative services provided.
NURH is part of the Ernest Health network of facilities. Eight of Ernest’s rehabilitation hospitals have consistently ranked in the top 10% of Inpatient Rehab Facilities in the United States by UDSMR®. Ernest Health strives for all their hospitals to receive this recognition.
To learn more about NURH and our services, visit our website at
NURH.ernesthealth.com 5825 Harrison Blvd • South Ogden, UT 84403 • ph: 801.475.5254
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801.369.6139
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GIV E T HAN K S A N D B E M ER RY W IT H
Sneeze-Free & Wheeze-Free H OLI DAYS
T
he hustle and bustle of the holiday activities from shopping to hosting and attending parties make this time of year stressful enough without having to think about allergies and asthma. But for the millions who suffer, ‘tis the season of sneaky triggers! These can be found in everything from dusty decorations to allergen-laden fare. It can be difficult enjoy the festivities when you are sneezing and wheezing. But, you can still take pleasure in the holiday season if you plan ahead and know what triggers your symptoms. To make sure your holidays are misery free, follow these tips from the American College of Allergy, Asthma and Immunology:
Thanksgiving Effect. Call my office for assistance so I can help you cope with your allergies to Fifi or Fido. gg TASTE CAUTIOUSLY: Food allergens can show up in the strangest places – soy in mock caviar, peanuts in pie crust, shellfish in stuffing – so be cautious about piling up your plate during the holidays. Even turkey can be a landmine. Allergens in stuffing can be absorbed into the meat, cook your bird unstuffed. You also may want to stick to a natural turkey, which contains only turkey and water since self-basting turkeys sometimes have soy, wheat and dairy.
gg CAN THE AIR FRESHENER: Think twice when spritzing air freshener before your next party. About one-third of people with asthma report health problems from air fresheners, which contain volatile organic compounds (VOCs). Studies show VOC exposure even below accepted levels can increase the risk of asthma in children. Open the windows to air out the house instead.
gg SNEEZE-FREE GIFTS: Gift giving for allergic friends can be tricky: nickel, a common cause of contact dermatitis, can be found in earrings, necklaces and watches; candy can include nuts or other allergens; and perfume and other items with strong scents can cause some people to break out in a rash. Instead, consider gifts such as dessert plates, wine glasses and books.
gg BEWARE THE THANKSGIVING EFFECT: Even if you’ve become tolerant of your cat or dog, you may find yourself sneezing and wheezing when you return after visiting Grandma or other relatives for the holidays. This flare-up of pet allergies is called the
gg THINK THROUGH THE DÉCOR: Everyone loves a festive house, but watch out, hidden allergens can lurk in the decorations. Last year’s decorations may be dusty – as in full of allergytriggering dust mites – if you didn’t
58 HEALTHY MAGAZINE
store them in airtight containers. Some people are allergic to terpene found in the sap of Christmas trees, or are bothered by the mold that lurks on the trees. Consider an artificial tree (but be sure to store it properly so it doesn’t get dusty). Also watch out for poinsettias which are problematic for people with a latex allergy since the plant is part of the rubber tree family. For a Happier Holiday Season call 801-775-9800 or visit RockyMountainAllergy.com.
ABOUT THE AUTHOR
Douglas H. Jones, MD
Rocky Mountain Allergy, Asthma & Immunology rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.ars.
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Are You Happy With Your Weight?
H
ave you seen the scale recently? For many people the numbers seem to be increasing. If this applies to you, you’re not alone. Two-thirds of the population is overweight and 1/3 is obese (about thirty pounds over ideal weight). Extra weight can add on not only the pounds but increased medical problems and can worsen how people feel about themselves. Let me be clear that your weight does not determine your happiness but too much can lower you abilities in so many areas that it can be depressing. Also depressing are the heath problems that can come, such as:
• Heart disease • High blood pressure • Type 2 diabetes • Gallstones • Breathing problems • Certain cancers There are many ways to lose weight. For those who are at least 30 pounds overweight with weight related issues or a 100 pounds overweight, the risks of surgery are less than staying that weight over time. The longer a person carries excessive weight the more likely they are to develop weight-related medical conditions. Nobody is happy with medical problems if they can help it. If you are significantly overweight and have tried to lose weight but are still in the surgery-candidate range, weight loss surgery should be considered. Of all the weight loss surgical options the Laparoscopic Adjustable Gastric Banding (LapBand) is the safest. It is reversible, adjustable, and has the lowest complication rate. The Lap-Band is a silicone band placed around the top of the stomach to help people feel less hungry. It creates a narrowing above the band and results in pressure on the stomach sending signals to the brain that the whole stomach is fuller than it really is. People will feel satisfied on smaller volumes of food and feel full faster resulting in less calories consumed. Weight loss occurs with less hunger. Lap-Band is a tool to assist in weight loss. It may help you with your own happiness. At The Lap Band Center we specialize in LapBand Surgery success for you. If you or someone you know can use the Lap-Band for weight loss assistance call.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS The Lap-Band Center DrDhansen.com
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 in Utah and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.
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Are We Baby Crazy? Sometimes it seems like everyone you know is having a baby soon. So how many babies are born every year in Utah? Over that same time period, the population went from about 500,000 to about 2.85 million. Birth rates in Utah have always been higher than the national average. So it’s true, we are a little bit baby crazy!
it comes to fertility rate, or the average number of kids a woman would have if she lived till the end of her reproductive life, according to region. Alaska, South Dakota, Idaho and Texas follow close behind.
It is also true that the average age for having children is increasing. With this change, infertility is becoming more and more of a factor. The older a woman is before she has a child, the more likely that some variety of infertility will play a role in her efforts to become pregnant.
We’ve also looked at specific cities with the highest fertility rate, and Salt Lake City is in the top ten when it comes to fertility rates. The Provo/Orem area has the 3rd highest fertility rate in the nation, according to usnews. com, and the Ogden-Clearfield area is 2nd! Memphis actually has the highest rates.
Fortunately, modern fertility medicine is up to the challenge presented by this societal change. With procedures that can treat both male and female infertility, most everyone can experience pregnancy and birth. Utah ranks the highest when
Contact us to see how we can help you overcome any infertility issues you face.
ABOUT THE AUTHOR
A LOOK BACK THROUGH UTAH HISTORY IS PRETTY INTERESTING. TAKE A LOOK AT THE NUMBER OF BIRTHS PER YEAR:
Glen Andrew D.O. East Bay Fertility Center utahinfertility.com 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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But this doesn’t mean every woman in Utah can have kids when she wants. For other women, becoming pregnant multiple times can be a difficulty. This is called secondary infertility, and it can come for a variety of reasons, and at most any reproductive age.
•
1940: 13,340
•
1950: 21,192
•
1960: 26,272
•
1970: 26,969 (not much of a jump!)
•
1980: 41,786 (huge jump)
•
1990: 36, 253
•
2000: 47,331
•
2012: 51,439
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RECU RREN T
Pregnancy Loss VERY FEW THINGS IN LIFE ARE MORE PAINFUL AND HEART WRENCHING THAN LOSING A MUCH WANTED PREGNANCY. Many women suffer great emotional distress and grief as well as debilitating depression after a devastating loss or miscarriage. Statistically, approximately 20% of all clinically recognized pregnancies end in spontaneous abortion. The good news is that most pregnancy losses are sporadic and not repetitive. Recurrent pregnancy loss ( RPL ) is traditionally defined as 3 consecutive miscarriages in a row prior to 20 weeks estimated gestational age. Recently, the American Society for Reproductive Medicine revised the definition to 2 or more consecutive losses. Research has shown that the vast majority of spontaneous abortions in the 1st trimester are due to abnormal chromosomes in the developing fetus. That is, 60 to 70% of miscarriages occur because of abnormal chromosomes which are usually either missing or extra. The most common include the trisomies 13,18, and 21. Turner’s Syndrome, which is XO or when a sex chromosome is missing, is also very common. About 5% of patients who suffer from RPL have a gene “translocation” in which part of one chromosome is attached to the wrong chromosome. To diagnose this disorder requires special and expensive testing of the parents’ chromosomes and therefore is rarely performed except in parents with multiple losses. The diagnosis can be made with the aid of pre-implantation genetics in conjunction with IVF ( in vitro fertilization ) but requires costly and highly specialized reproductive specialists.
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Age is also a very common factor in RPL. The older a woman is, the more likely she is to miscarry. More than 1/3 of women over 35 will have their pregnancy end in a spontaneous abortion. Therefore it is important not to let the biologic clock tick too long before attempting to conceive. Luteal Phase Defect, or a lack of adequate progesterone production by the corpus luteum, has also been theorized to play a role in RPL. The theory, which is not widely accepted, suggests that the corpus luteum fails to produce adequate progesterone to maintain a viable pregnancy. Despite the lack of solid scientific evidence, most practitioners, including myself, will treat women with multiple abortions with progesterone either with vaginal suppositories or injections or pills to try to prevent recurrent miscarriages. There is likely no downside to this and thus most will treat as if “ luteal phase defect” is a true entity.
used to treat this disorder. In fact, a recently published study, presented at the annual meeting of the Society for Maternal - Fetal Medicine in San Francisco, demonstrated an overall increase rate of 9.2% live births in women treated with a baby aspirin after one prior loss prior to 20 weeks in the past year. They state that only 11 women would need to be treated with low dose, (81mg) baby aspirin daily throughout their pregnancy to achieve one additional live birth. One last positive note is that approximately 70% of couples with RPL will achieve a successful live birth with their next pregnancy without any intervention at all. For more information on recurrent pregnancy loss and many other women’s health questions contact Dr. Mark T. Saunders at 801-692-1429 or visit our website at www.drsaundersobgyn.com.
Uterine anomalies such as a uterine septum, double uterus, uterine leiomyomas, or uterine polyps may disrupt the lining of the uterus and thus create an abnormal embryo implantation site. This is especially true if the fibroids are submucosal in nature. If the fibroids are large and submucosal, removing them with a myomectomy may be beneficial.
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Metabolic disorders such as hypothyroidism, hyperthyroidism, or uncontrolled or undiagnosed diabetes have all been shown to increase the chance of a miscarriage. An autoimmune disorder called “Antiphospholipid Syndrome,” may be the cause of spontaneous abortion in between 3-5% of patients with recurrent pregnancy loss. Heparin or aspirin has been
Dr. Mark Saunders is a wellrespected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.
Mark Saunders, MD Obstetrics & Gynecology Personal Care drsaundersobgyn.com
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Revolutionary
Ortho-tain Less Time Less Money Less Awkwardness
W
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 periodically—normally at night—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 grew up in Riverton, Utah. He 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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Let the world say hello to your little miracle.
Was your new baby born at a MountainStar hospital? Congratulations! Post his or her photo on our Facebook page and we’ll share it on the hospital’s I-15 digital billboard. For more information* and upload instructions go to www.mountainstar.com/babyboards *Some restrictions apply. See website release form for details.
St. Mark’s Hospital • Lakeview Hospital • Lone Peak Hospital Ogden Regional Medical Center • Brigham City Community Hospital Timpanogos Regional Hospital • Mountain View Hospital
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