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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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JANUARY 2015 VOL. XV № 1
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Torture Time: Why Some People Hate Exercise Whether it’s because of the pain, the time or the commitment, lots of us hate exercise.
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Training For a Half Marathon
Scared of Weights Strength, metabolism, posture and balance are all benefits of weight training, but many don’t do it because it’s so foreign. Let’s break the ice and dive in.
January is actually a great time to start thinking about your half marathon. Here is a guide for getting ready.
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Stretching Myths Gym teachers and coaches have been telling us to stretch for decades, but modern research is questioning their advice.
Stuff You Didn’t Know About Supplements Did you know gummy probiotics on average have much less beneficial bacteria than standards formulations? Learn more about other supplements.
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Fat Wars When it comes to fat, sometimes we make the mistake of calling evil good and good evil. Get to know the many sides of dietary fat.
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A handful of companies have shot up recently who offer monetary incentives for losing weight. Does gambling on your weight loss work?
If you’re obese now, you have a much greater chance of being extremely obese later in life.
Big Now Bigger Later
Dollars For Pounds
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LET’S BEGIN It’s a new dawn. It's a new day. It's a new life. And I'm.....
FEELIN' GOOD!
I
LOVE THAT SONG BY MICHAEL BUBLÉ. I LOVE THE MESSAGE OF NEWNESS AND STARTING OVER—AND FEELIN’ GOOD!
And, for that matter, the fact that the years don’t have to bring decline, but in many measurable ways, allow us to improve. Think about where you were in the year 2000. Besides the obvious advances that come with age, what’s different in your life since then? How have you changed? How have you improved? Are you happier? More content? Are you more or less spiritually inclined since then? As with every new year, of course next year will be here quickly. I’ve always asked how next year, this time, will be different than today. How will I be different next year? How will my income differ? My family? My marriage? My weight? My overall fitness? And, how different will these factors be in ten years? The question is, am I on the right path with each of these so that when 2015 or 2020 rolls around I will be stronger and better than I am today? Am I on a maintenance journey, trying to sustain where I’m at, or worse, am I still holding on to the ‘someday I’ll work harder and turn this around’ position? Think 2020 for a second. If the next five years roll as quickly as the last, we can clearly see our future if we don’t make some slight corrections to our daily routine today.
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
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Surely it’s different for each of the key areas of our lives. Typically we’re stronger in some areas than others. Perhaps we are doing well in our relationships. Maybe we’re in career mode, with fitness and family on a slow simmer on the back burner. Finding a healthy balance in the areas of importance in our lives is the key. But it’s a delicate balance, and sometimes difficult to manage successfully without a well-crafted plan.
I’ve always loved the thought that where we are today is more important than where we were yesterday. And, where we are today is less important than where we’ll be tomorrow. If you’ve been meaning to work harder on your marriage, start today. If you’ve been failing to get fit, start today. Failure, like success, is never final. As Richard L. Evans has said, “The moment we close the books on one year, we open them on another. And no matter how good or bad last year was, there is this year now to consider. We have to keep at it. For life is a process, and not a finished product. And there is no moment that we can say that our picture is completed.” The point is that we should not be too stifled by our past mistakes. We should, instead, learn from them and move onwards towards the success we envision. And, just as our shortcomings of the past can generally be corrected, our past successes can also be improved upon. As long as we can keep moving forward and doing our best, no success, and no failure is final. As we sit at the dawn of a new day—a new life—let’s realize the power that is in us to change and grow—to become. Let’s revel in this state of ‘newphoria’ and envision who we can become tomorrow as we start our new year’s journey today.
Healthy MAGAZINE
TM
JANUARY 2015 VOLUME XV, № 1
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 Caitlin Schille, Angela Silva, Megan Moore, Brooke Kittel, Jill Castle, David Joachim, Lisa Mathews, Mark Saunders CIRCULATION Healthy Utah® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.
Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369-6139 l info@healthy-mag.com To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.
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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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out ‘n about / JANUARY ‘15 arts 1-31
BAREFOOT IN THE PARK
1-17
THE LION, THE WITCH AND THE WARDROBE
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Hale Center Theatre, Orem When newlyweds arrive at their first New York apartment, the honeymoon comes to a screeching halt as they confront a needy mother-in-law, an eccentric neighbor, and the inevitable adjustment to married life.
Utah Children’s Theatre, Salt Lake City A fantasy story without many rivals.
DEBUSSY, FRANCAIX, POULENC
Abravanel Hall, Salt Lake City The Utah Symphony will play the music of these renowned composers.
22-31 THE COUNT OF MONTE CRISTO: A NEW MUSICAL
De Jong Concert Hall, Brigham Young University The incredible story set to music written by Frank Wildhorn, renowned composer.
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PIANO BATTLE
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SEVEN BRIDES FOR SEVEN BROTHERS
Cox Performing Arts Center, Dixie State College, St. George The brainchild of internationally accomplished pianists Andreas Kern and Paul Cibis, the Piano Battle sees the duo go head-to-head on stage, charming and enchanting the audience with a variety of classical pieces.
Ellen Eccles Theatre, Logan, UT This show is put on by a national touring Broadway group.
13 VS GOLDEN STATE WARRIORS EnergySolutions Arena
BYU MEN’S BASKETBALL HOME GAMES
races
8 vs. Pepperdine 10 vs. Loyola Marymount 29 vs. San Francisco 31 vs. Santa Clara
16 VS. LOS ANGELES LAKERS EnergySolutions Arena
22 VS. BROOKLYN NETS EnergySolutions Arena
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ST GEORGE HALF MARATHON & 5K
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ICEBREAKER INDOOR MARATHON UTAH
2/7
SHE RUNS 5K AND HALF MARATHON - ST GEORGE
26 VS. BOSTON CELTICS EnergySolutions Arena
28 VS. LOS ANGELES CLIPPERS EnergySolutions Arena
30 VS GOLDEN STATE WARRIORS EnergySolutions Arena
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UNIVERSITY OF UTAH MEN’S BASKETBALL HOME GAMES 7 vs. Colorado 21 vs. Washington State 25 vs. Washington
Runners get a chance to run through the city known as “Utah’s Dixie” at the annual late January running of the St. George Half Marathon & 5K — the race marks its 33rd anniversary in 2015 — along a race course that features paved city trails that wind along the Virgin River, which flows by just south of the city.
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®
fun
7-10 VISA FREESTYLE INTERNATIONAL SKIING WORLD CUP
Deer Valley Resort, Park City Aerials, moguls, and more, including fireworks.
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THE SECOND CITY HITS HOME
Kingsbury Hall, University of Utah Chicago’s legendary sketch and improv comedy theater comes to Salt Lake City.
23-31 THE MAGIC SHOW
23 guster
Utah Children’s Theatre, Salt Lake City A live magician performs magic that will amaze and delight even the worst of critics!
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GUSTER
The Depot, Salt Lake City Don’t miss Guster performing for their upcoming release of new music.
1-31 THE DINNER DETECTIVE
West Valley City, UT Solve a hilarious murder case while you feast on a fantastic four-course plated dinner. Just be careful!
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23-31 The Magic Show
January 2015
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POSITIVE
fit in ‘15
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WHAT IS DRAINING YOUR LIFE AND WHAT IS ADDING TO IT? FOR A HEALTHY LIFE, YOU MUST HAVE ONE THING UNDER CONTROL: MINDSET. YOUR MINDSET WILL DICTATE HOW WELL YOU EXECUTE ON YOUR GOALS AND HOW WELL YOU CREATE AND STICK TO A STRATEGY. A POSITIVE MINDSET, WHICH DEMANDS A PROACTIVE APPROACH TO YOUR THOUGHTS AND ACTIVITIES, IS ESSENTIAL FOR GRASPING THE OPPORTUNITIES IN FRONT OF YOU FOR A MAXIMIZED QUALITY OF LIFE.
Steps For Developing More Positivity 1
TAKE INVENTORY
Take a detailed look at what you are experiencing, who you spend time with, and how you feel about those things. List the positive people who add value to your life, negative people who take energy from your life, what activities bring you energy and enthusiasm and what activities drain you.
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ABOUT THE AUTHOR
Greg Marshall
www.thegymatcitycreek.com Personal training manager at The Gym at City Creek, and author of Body Fit : A Beginner’s Guide to Fitness, Greg is a leading fitness voice locally. To contact Greg email him at gregmarshall17@gmail.com
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AVOID EXPOSURE TO THE NEGATIVE
After you create these lists you will want to strategically remove or limit exposure to the people and activities that drain you in your life. You will want to be militant on making these decisions no matter how difficult they can be. When you eliminate or limit the exposure to negativity it will open up more opportunities and time to spend on the things that make you happier and more successful.
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INCREASE EXPOSURE TO THE POSITIVE
The next thing you will want to do is to come up with a plan to spend AS MUCH time as possible on the things that increases your energy. This is where you want to take control of your life and fill it with exciting and positive people and events. Create very specific goals on how you will spend your time and energy, based on what you have written above, so you have a roadmap on what to do next. Write the goals down on a piece of paper instead of just keeping them in your head. There is a power in writing everything down! If you are having trouble thinking of ways to make your life more efficient and positive then make sure to seek out advice from an outside party or person who can give you an unbiased opinion on what you are currently spending your time on and what you can do to improve it.
4
CREATE A GRATITUDE LIST Lastly, be sure you have a gratitude list of the things you are happy and grateful for in your life. This exercise is extremely important because it truly sets an environment of positivity. Like the saying goes, what you focus on expands, and if you are focusing on things that you are happy and grateful for then don’t be surprised if more positive things start showing up in your life. Attitude and mindset are everything. Take control of them and watch your life improve.
January 2015
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FITNESS
WHY DEHYDRATION IS SAPPING YOUR ENERGY. WRITTEN BY HEALTHY MAGAZINE
“I ALWAYS HAVE MORE THAN ENOUGH ENERGY. IN FACT, I WISH I HAD LESS ENERGY,” SAID NO ADULT EVER. We would all love to have more energy. If we had a little more energy we would be able to keep our homes and offices spotless, our kids would get all the attention they need, and we’d all look like super models because we could get to the gym six days a week. OK, maybe things wouldn’t be that perfect, but we could all still use a little extra energy from time to time.
"even mild dehydration can begin to immediately affect a person’s mood, energy levels and even their ability to think clearly"
So what is it that makes us feel like we’re always running on empty? If you asked a doctor, they would probably tell you that diet and exercise have the biggest impact on energy levels—and they’d be right. But what we often fail to think about, at least when it comes to a good diet, is the daily amount of water we drink. It’s hard to admit sometimes, but getting tired and having less energy is just one of the realities of getting older. With that said, staying active, staying hydrated, eating right and getting enough sleep to keep us going strong well into our golden years. We all know that dehydration can have some serious consequences. Even still, the majority of us are not drinking enough water and it’s a large part of why we’re all so tired all the time. Water is the most vital source of energy for our bodies. When we don’t get enough of it, just about every organ system in our bodies begins to function below capacity. According to a recent study done by the University of Connecticut’s Human Performance Laboratory, even mild dehydration can begin to immediately affect a person’s mood, energy levels and even their ability to think clearly. Contrary to popular belief, dehydration doesn’t just occur when you’re exercising. If you’re stuck behind a desk for eight hours you still need about 2 liters of water per day to stay adequately hydrated. If you’re exercising vigorously, you’ll need even more water to make up for water lost due to sweating and increased metabolic demand. Our bodies are 75 percent water when it comes down to it. We need it and we need it bad. So the next time you’re feeling tired or run down, odds are you need to drink more water.
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TIPS
FITNESS
Weight Training for Brand New Gym Goers WRITTEN BY ZACH GEE
WEIGHT TRAINING IS ONE OF THE MOST IMPORTANT TYPES OF EXERCISE YOU CAN DO. ITS BENEFITS INCLUDE INCREASED STRENGTH, INCREASED POWER, INCREASED MUSCLE MASS, INCREASED METABOLISM, INCREASED FLEXIBILITY, IMPROVED POSTURE, IMPROVED BALANCE AND STABILITY, AND DECREASED CHANCE OF INJURY. WITH ALL OF THESE BENEFITS, THERE IS A REASON WHY IT IS SUCH A POPULAR FORM OF EXERCISE. JUST BECAUSE IT IS POPULAR DOESN’T MEAN IT IS EASY, THOUGH. THE FOLLOWING FIVE TIPS WILL HELP YOU GET THE MOST OUT OF YOUR WEIGHT TRAINING WHILE DOING IT IN A SAFE MANNER.
TECHNIQUE IS KING
When performing a resistance training program, it is important to take the time to learn proper technique for each exercise in your workout program. Proper technique will allow you to train the muscles you intended to work. It will also allow you to make sure you are doing it with proper body alignment to decrease your chance of getting hurt while doing the exercise. Don’t worry if the resistance feels really light at the beginning. Untrained individuals can make strength gains on as low as 40% of their heaviest repetition of an exercise.
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BALANCE: MORE THAN MIRROR TRAINING
MAKE MULTI-JOINT EXERCISES YOUR PRIORITY
One common mistake made by many beginners is to train the “mirror muscles” or the “beach muscles.” This approach leaves many muscle groups neglected and can eventually lead to muscular imbalances, injuries, and poor performance. To prevent this from happening, you should perform one set for the opposing muscle group of the muscle group you just trained. For instance, if you perform 3 sets of a chest exercise, you should perform 3 sets of an upper back exercise. These exercises don’t need to be done on the same day. There should be an overall balance of the weekly volume to deliver to help keep your body balanced.
When starting a weight training program, it is best for the majority of your exercises to use more than one joint, and in turn, more than one muscle group. These types of exercises will help increase strength, balance, flexibility, and burn more calories than single joint exercises because they require great portions of the body to work together. Plus, they transfer better to real life activities. This priority will result in not only developing a great base of fitness to build on but also help you get results faster. An example of this tip would be to dumbbell row to develop strength in the muscles of your upper back and biceps instead of doing a bicep curl alone.
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“BORING” IS BEST
Untrained individuals can make strength gains on as low as 40% of their heaviest repetition of an exercise.
One of the biggest mistakes beginners make with weight training is changing their exercise program too often. This beginner’s nervous system is so underdeveloped that it needs time to adapt to a stimulus and is also the reason, as was mentioned in tip 1, that strength gains can be made with such a light weight. Also, this is a big reason why weight trainers will often remark that their quickest progress came in the first six months of weight training. This differs from the highly developed exerciser who needs to change the workout program more often because the body quickly adapts to it. To get the most out of this tip, it is best for the beginner to follow a well balanced weekly program; and if technique is good, they should try to either lift more weight on an exercise and/ or lift the same weight for more repetitions each week. This strategy should be followed until progress has been halted for at least two consecutive weeks.
BE CONFIDENT
Many people, especially beginners, are often intimidated by the weights section of gyms. They are afraid that they will embarrass themselves in front of everybody. This is not a good mindset to have because it will hold you back from achieving your fitness goals. Plus, everybody had to start as a beginner. They were not lifting world record numbers in their first session. If you prioritize technique, you will look great.
BIO - Zach Gee is the owner of Blue Collar Personal Training LLC. He is also the coach for XtremePerfect Weightlifting. Before he started Personal Training, he spent time as a graduate assistant strength and conditioning coach for Utah State University. He has a B.S. in Exercise and Sports Science and an M.Ed. in Health, Physical Education, and Recreation. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, as well as a Sports Performance Coach through USA Weightlifting.
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FITNESS
TORTURE WHY SOME PEOPLE HATE EXERCISE FOR SOME PEOPLE THE IDEA OF EXERCISING IS RELAXING AND INVIGORATING. FOR OTHERS, THE IDEA OF EXERCISING PUTS THEM INTO A COLD, NERVOUS SWEAT. WRITTEN BY ANGELA SILVA
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Exercising is a daunting task for many people for a variety of reasons. Most people know it’s important to do and know it will make them healthier, but can’t seem to get over whatever is holding them back.
and progress you can add more weight or more advanced exercises, but sticking with simple will get you off to a better start and make the habit more likely to stick in the long run.
If you can’t seem to get yourself to exercise, it may be because of one of the following fears. Read on to find out why these fears may exist and what you can do to overcome them.
LACK OF RESULTS
INTIMIDATION The idea of trying anything new can be scary. Entering a gym as a first-timer is no different. There are lots of different machines, and lots of people who seem to know what they’re doing with those machines. It may be intimidating to be amongst what look to you like professional body-builders. Every expert once started as a beginner, and those who have more experience usually look forward to sharing what they know with others. Turn your fear into a desire to learn. Ask the staff or someone who looks experienced how to use the machines or what they would recommend for someone just starting out. You’ll be surprised at how friendly the people and machines actually are.
TIME
Many people quit exercising when they don’t see the desired results in their timeframe. Setting realistic goals and learning a little bit about muscle physiology will help you go into your exercise program with more realistic ideas of what to expect. Start with a goal in mind, whether that be fat loss, muscle gain, increased endurance, etc. and try getting professional advice or advice from someone who’s successfully completed a program to get a good idea of how long you should train to see results. Remember, however, that your body may respond differently to a program, compared with others. You may have to put in more time and effort to get the result you want!
“The journey of a
thousand miles begins with one step.”
TIME COMMITMENT
TOO EXPENSIVE
Some people see exercising as a chore, something they must do every day at a certain time for a certain amount of time to get any results. This attitude makes exercise less likely to become incorporated into your lifestyle.
While gym memberships can be expensive, they are not necessary for exercising. You can do all of your exercising at home or outside. If you want to work out in a gym setting, many gyms offer memberships for as low as $10 a month.
Instead of thinking about exercise in terms of how much time it will take, focus on finding an activity you enjoy, regardless of how long it takes. Maybe you’ll find you have a knack for tennis, or maybe you find a quick 8-minute workout video online that jives with you. Once you find something you enjoy doing, you will want to invest more time into it and may become more interested in other forms of exercise as well.
FEAR OF PAIN Yes, exercise can hurt you. But it doesn’t have to. Many people start out too hard or with too much weight, and are too sore the next morning to continue. The next time the idea of exercise gets brought up, you remind yourself of the pain from the previous time and talk yourself out of it. To prevent this, make sure you learn or ask how to properly use the weights and do the exercises before attempting. By using the proper weight, sets and reps you can safely do weight training exercises without hurting yourself in the process and without too much soreness afterwards. The term “no pain no gain” is not necessary to get in a good workout. Go with your comfort level and don’t overdo it. As you learn more
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If you want to invest literally nothing into starting an exercise program, look up bodyweight exercises to find several home workouts you can do. Simple pushups, squats, and sit-ups done regularly can yield excellent results.
LACK OF SUPPORT Some people are afraid to exercise because those around them aren’t interested in it. They may be afraid of their loved ones mocking them or discouraging them from exercising. Finding a partner who will join you in your exercise program can take away a lot of the above fears and create an added level of accountability and even a little fun competition. As the famous Chinese philosopher Lao Tzu put it, “the journey of a thousand miles begins with one step.” Acknowledge what fears are stopping you from reaching your goals, and take one step today towards overcoming your fears.
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fit in ‘15
TRAINING FOR A
Half Marathon
13.1
Completing a half marathon is a feat of strength, endurance, and mental fortitude that warrants respect. But the increasingly popular half marathon is a race approachable enough for almost any dedicated first-time racer to succeed. Aside from the inherent bragging rights, finishing 13.1 miles is an accomplishment that pays dividends of better physical health, mental strength, and a sense of achievement. But crossing the finish line starts weeks before race day as you make the physical and psychological changes necessary to condition your body and mind to be strong to the finish.
Depending on your current fitness level, you’ll need about 8-12 weeks to properly train for a half marathon, which requires significant planning and dedication. Summer vacations and tempting distractions will be ever-present. Remember your half-marathon goals and stay consistent to your set plans.
TRAINING DAYS GLYCOGEN STORAGE
Your body is typically only equipped with enough available energy in your muscles to power you through a couple hours of moderate exercise. As you train, your body develops greater stores of glycogen, allowing you to run further distances and for longer periods of time without hitting the wall.
MENTAL DISCIPLINE
At times running another mile or climbing another brutal hill is
a mind game; your body has enough to make it, but you need to convince it. Running consistently develops the mental stamina so essential to finishing the race.
TOUGHNESS
The physical pounding of running takes a toll on your body, and many runners drop out of races because of leg pain and discomfort. As you train, your feet, joints, tendons and muscles are strengthened to cope with the jolting and jarring impacts.
Training for marathons is usually based on a weekly schedule involving three different kinds of days: rest days, training days and the long weekend run. Your weekly goal is to slowly increase both your total mileage run and your maximum single-run distance. During the week, alternate running with rest days or cross training. On your running days, map out your runs (use a helpful website like runmyroute.com) to ensure a good distance, but also include variety where you run. Many training programs fail because
SAMPLE 10-WEEK HALF MARATHON TRAINING SCHEDULE Week Mon Tue Wed Thu Fri
Sat Sun Total
1
4 mi.
3 mi.
Rest
3 mi.
3 mi.
Rest
Rest
13 mi.
2 3 Rest 4 3 Rest 5 Rest 15 3 3 Rest 4 3 Rest 6 Rest 16 4 3 Rest 5 3 Rest 8 Rest 19 5 3 Rest 5 3 Rest 10 Rest 21 6 4 Rest 5 4 Rest 11 Rest 24 7 4 Rest 6 4 Rest 12 Rest 26 8 4 Rest 5 4 Rest 9 Rest 22 9 3 Rest 4 3 Rest 8 Rest 18 10 3 Rest 3 Walk 2 Rest 13.1 Rest 21.1
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they were too repetitive, so don’t run around the same neighborhood every day. To combat boredom, also consider cross training with swimming or cycling for about the same period of time as you would run on one of your training days.
REST DAYS
Take your rest days seriously; your body needs to rest so it can build up muscle between runs. Counterintuitively, you need rest to get stronger. Use these days to proactively prevent injury from happening by icing any sore shins, feet or knees. Yoga, stretching, and walking are good activities, as is any low-impact and notstrenuous sport.
THE WEEKEND LONG RUN
At the end of each of your training weeks, complete a distance that challenges you; your goal is to push your body a little further than it’s gone before. However, this isn’t a death march, as your goal
is to run progressively longer distances, not cause injuries that will set your training back. For a half-marathon, you should work your way up to a long run of about 8 to 10 miles for at least two weekly runs before the big day. During these long runs, try to pace yourself so you know what your body is capable of. An extremely common mistake is to begin the race too fast because of all the anticipation of race day. Knowing your body’s limits allows you to pace yourself like the best racers do—start conservatively and make your second half faster than your first. You’ll make those last miles triumphant instead of torturous if you become familiar with your limits on these runs. Remember that you should be always thinking of the race day during these longer runs. Recreating the race day routine is mentally and physically important to performing your best on the day that counts.
• What clothes, shoes, and socks work best? • What sports drinks, if any, work best for you? and will they supply that kind at the race? • What should you eat for breakfast? • Also, training in the early morning is a good idea, because your body will be used to waking up early, which is when most races start. Marathon-Novice-1-Training-Program
www.runnersworld.com/race-training/runnersworld-half-marathon-plan-beginners-14-weeks www.runmyroute.com newsinfo.iu.edu/web/page/normal/13735.html www.marathonrookie.com/half-marathontraining.html www.halhigdon.com/training/51131/Half
Utah’s Best Half Marathons-2015 Think you’re ready, or need a goal? Check these races out. Feb. 21 Dogtown Half Marathon Washington, UT March 14 The Zion Half Marathon Run along the edge of Zion National park. Springdale, UT March 21 Canyonlands Half Marathon This race follows the Colorado River through a red rock canyon. Moab, UT March 21 Riverton Half Marathon This race has been going on for seven years now, and has been growing each year. Riverton, UT April 4 Lagoon Half Marathon Participants get a day pass into Lagoon after the run. Farmington, UT April 18 Salt Lake City Half Marathon This race is certified and sanctioned through USATF. Salt Lake City, UT April 25 Tulip Festival Race Half Marathon Run through 55 acres of carefully manicured gardens. Lehi, UT May 2 N.O. Limits Half Marathon This is a challenging high elevation race. North Ogden, UT May 30 Jordan River Half Marathon Draper, UT June 13 Utah Valley Half Marathon Enjoy Provo Canyon’s waterfalls and rivers and end in historic downtown Provo. Provo, UT June 26 Provo Midnight Run Grab your glowsticks and run a half on the Provo River Trail System. Provo, UT June 27 American Fork Canyon Half Marathon Amazing canyon run. American Fork, UT August 15 Park City Half Marathon Spectacular scenery abounds in this mountain race. Park City, UT Sept. 12 Big Cottonwood Half Marathon Enjoy views of the canyon’s sunrise through the changing leaves as you run down Big Cottonwood Canyon. Salt Lake City, UT Sept. 19 Top of Utah Half Marathon Logan, UT
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FITNESS
STRETCHING the Evidence WRITTEN BY MICHAEL RICHARDSON
How stretching doesn’t actually do what you think it does
GYM TEACHERS, SOCCER COACHES AND PROFESSIONAL ATHLETES DRILLED IT INTO OUR HEADS: STRETCH BEFORE YOU EXERCISE, OR YOU COULD SUFFER INJURY. But modern research doesn’t actually agree on the subject; many exercise science professionals now say injury prevention isn’t closely tied to stretching, and some even suggest limiting stretching before workouts, because it may be counterproductive to our best athletic performance. A comprehensive review of 350 studies and articles by CDC researchers showed that warm-up stretches have little effect on injury prevention, such as pulled muscles. Injuries generally happen within a person’s normal range of motion, says Julie Gilchrist, MD, one of the researchers, meaning that flexibility doesn’t apply. “Stretching and warming up have just gone together for decades,” she told Men’s Health magazine. “It’s simply what’s done, and it hasn’t been approached through rigorous science.” Research suggests that a good warm up routine to prepare the body properly for the activity is what works best for preventing injury.
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Can Stretching Be Counterproductive?
Research suggests stretching before athletics might worsen performance, even making us weaker. Researchers from the University of Zagreb in Croatia compared groups of weight lifters who did static stretches before lifting with groups of lifters who didn’t stretch, and found that the stretchers were able to lift 5 to 8 percent less. Other research examining the effects of static stretching by runners has found that it may decrease one’s running economy, meaning a person might burn more energy to run at the same pace after stretching. This year, researchers in Brazil conducted a study on runners and found that “static stretch impaired neuromuscular function,” and resulted in “reduced capacity of the skeletal muscle to produce explosive force.” But this actually isn’t a huge revelation to sports medicine professionals. It has been known for a while that the best time to stretch is after an activity, not before it, according to Richard Cotton, national director of certification at the American College of Sports Medicine (ACSM). Stretching myths still exist, but not because authoritative bodies are spreading them.
So What Is Stretching Good For?
Brigham Young University professor of exercise sciences Allen Parcell says these studies that question the value of stretching probably aren’t meant to put a negative attachment on it, since there still many accepted benefits. For example, stretching increases range of motion, Parcell says, which means your body can simply do more things, and requires less exertion to do tasks. “Stretching is good for day-to-day movement,” he says. “It improves quality of life.” Parcell adds that stretching probably helps with general comfort, and can help maintain and improve posture and balance. If you want to improve flexibility, stretch when your muscles are warm.
How to Prepare For a Workout
Stretching can help us, but it doesn’t form a complete pre-workout plan. Instead of just focusing on stretching before a workout, balance the pre-workout time with something that will actually warm the muscles. Consider doing jumping jacks, or a light run, both of which may do more than stretching to prevent injury. For more intense workouts, make sure the warm up takes your body through all the range of motions your body will undergo during the intense portion of exercise.
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FITNESS
TOP RUNNING Tunes by year
25 Staff Fit-Favs
RUNNERS OFTEN TURN TO MUSIC TO STAY ENTERTAINED AND MOTIVATED DURING THEIR RUNS AND RACES. BASED ON SURVEYS BY SPARKPEOPLE.COM AND YOUR INPUT, WITH A LITTLE BIT OF STAFF BIAS, HERE ARE THE TOP RUNNING SONGS OF THE LAST FOUR YEARS, EACH LIST IS DESIGNED FOR A GREAT 60-MINUTE FIT- MIX!
60-Min Sessions
1. "Higher Ground" – Red Hot Chili Peppers 2. “Hit The Ground Running” - Keith Urban 3. “Makes Me Wonder” - Maroon 5 4. “This Head I Hold” - Electric Guest 5. “Slip” - Deadmau5 6. “I Gotta Feeling” - Black Eyed Peas 7. “Walk This Way” - Aerosmith 8. “Short Skirt/Long Jacket” - Cake 9. “The Spark” - Afrojack 10. “Survival” - Muse 11. “Geek USA” - Smashing Pumpkins 12. “Forever Young (Hamel Remix)” - Alphaville 13. “Larger Than Life” - Backstreet Boys 14. “Dancin’ With Myself ” - Billy Idol 15. “Thunderstruck” - ACDC 16. “Treasure” - Bruno Mars 17. “Gonna Make You Sweat” - C&C Music Factory 18. “Let’s Go” - The Cars 19. “September” - Earth Wind & Fire 20. “Knights of Cydonia”- Muse 21. “New Sensation” - INXS 22. “Counting Stars” - OneRepublic 23. “The Middle” - Jimmy Eat World 24. “Stone In Love” - Journey 25. “Rock & Roll” - Led Zepplin 26. “Here Tomorrow, Gone Today” - Lifehouse
2011
1. “Teenage Dream” - Katy Perry 2. "Rolling in the Deep" – Adele 3. “Keep Your Head Up” – Andy Grammer 4. “Moves Like Jagger” – Maroon 5 5. "Rope" – Foo Fighters 6. "Good Life" – OneRepublic 7. “Firework” - Katy Perry 8. "Raise Your Glass" – Pink 9. "Party Rock Anthem" – LMFAO 10. "The Edge of Glory" – Lady Gaga 11. "Born this Way" – Lady Gaga 12. "On the Floor"– Jennifer Lopez feat. Pitbull 13. "Brighter Than the Sun" – Colbie Caillat 14. "Dynamite" - Taio Cruz 15. “Just The Way You Are” – Bruno Mars 16. “Forget You” –Ceelo Greene
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2012
1. “Call Me Maybe” - Carly Rae Jepsen 2. “50 Ways to Say Goodbye” - Train 3. “Stronger-What Doesn’t Kill Me”–Kelly Clarkson 4. “We Are Young” - fun. (feat. Janelle Monáe) 5. “Good Feeling” – Flo Rida 6. “What Makes You Beautiful” - One Direction 7. “Rock & Roll Love Affair” - Prince 8. “Blow Me (One Last Kiss)” - Pink 9. “We Found Love” – Rihanna 10. “Set Fire to the Rain” – Adele 11. “Drive By” - Train 12. “Marry the Night” – Lady Gaga 13. “Shake it Out” - Florence and the Machine 14. “Pumped Up Kicks” – Foster the People 15. “Tonight is The Night” - Outasight 16. “Lights”–Ellie Goulding
2013
1. “Catch My Breath” - Kelly Clarkson 2. “Roar” - Katy Perry 3. “Wake Me Up!” - Avicii 4. “Best Day of My Life” - American Authors 5. “Everybody Talks” – Neon Trees 6. “Good Time” - Owl City & Carly Rae Jepsen 7. “Brave” - Sara Bareilles 8. “One More Night” – Maroon 5 9. “Blurred Lines” - Robin Thicke 10. “Locked Out of Heaven” – Bruno Mars 11. “I Knew You Were Trouble” - Taylor Swift 12. “Get Lucky” - Daft Punk 13. “Ho Hey” - The Lumineers 14. “Kiss You” – One Direction 15. “I Don’t Care (I Love It)” - Icona Pop 16. “Safe and Sound” - Capital Cities
2014
1. "Shake It Off" – Taylor Swift 2. “Ain’t It Fun” - Paramore 3. “All About That Bass” – Meghan Trainor 4. “Bang Bang” - Jessie J 5. “Happy” - Pharrell Williams 6. “We Were Us” - Keith Urban / Miranda 7. “Rude” - MAGIC! 8. “I Bet My Life” - Imagine Dragons 9. “Cool Kids” - Echosmith 10. “Love Runs Out” - One Republic 11. “Riptide” - Vance Joy 12. “Boom Clap” - Charli XCX 13. “Stolen Dance” - Milky Chance 14. “Congregation” - Foo Fighters 15. “Come With Me Now” - Kongos 16. “Animals” - Maroon 5
January 2015
25
DEMYSTIFYING PROTEIN Protein. Bodybuilders and dieters alike gravitate towards this macronutrient to obtain lean muscle mass, weight loss and improved health. What is the role of protein in our bodies, what are the best sources and, more importantly, how much is safe and appropriate?
•
Beef
•
Black beans
•
Peanuts
Protein Function
•
Wheat gluten
Proteins, made from chains of amino acids, control almost every cell function in our body. They form the major structural component of our muscles, brain, nervous system, blood, skin and hair. They are the vehicles that transport vitamins, minerals, fats and oxygen throughout the body. They are also vital to maintaining acid-base and fluid balance. Proteins are essential for the proper functioning of antibodies that fight infection, the regulation of enzymes and hormones, and growth and the repair of body tissue.
Excellent combinations of incomplete plant proteins include grains with legumes (i.e., rice and beans), grains with dairy (i.e., pasta and cheese), or legumes with seeds (i.e., falafel).
The proteins with the highest amino acid levels are: •
Whey (the liquid that remains after milk has been curdled and strained) is rapidly digested and absorbed by the body. It is excellent for stimulating muscle protein synthesis. You can obtain whey via dietary supplements/powders. It is also an additive in many food products.
•
Casein (gives milk its white color)is slowly
Protein Sources
There are 20 amino acids. Humans can produce 10. The remaining 10 amino acids that humans cannot produce, referred to as essential amino acids, must be obtained from food sources. Unlike fats and carbohydrates, amino acids cannot be stored in the body for later use. They must be ingested everyday via food sources to be utilized. Generally, animal products contain all of the ten essential amino acids, called complete proteins. Plant foods do not and are thus considered incomplete proteins. One notable exception to this rule is soy, which is a plant-based complete protein. You can boost protein quality and get all the essential amino acids you need by combining complementary incomplete plant proteins.
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released into the bloodstream, sometimes lasting for hours. Some studies suggest that combining casein and whey may produce the greatest muscular strength improvements after an intensive resistance training program. You can obtain casein via dietary supplements/powders and cottage cheese.
•
Eggs
•
Milk
•
Soy protein is often added to nutrition
bars, cereals and yogurts, sports drinks, health beverages and infant formulas.
Protein Recommendations
Consumption of protein immediately after exercising helps repair and synthesize muscle proteins. Many well-intentioned gym goers habitually consume far more protein than they need. Protein consumption beyond recommended amounts is unlikely to result in further muscle gains because the body has a limited capacity to utilize amino acids to build muscle. Additionally, too much protein can put excessive stress on the kidneys. So how much protein do you need? To figure out your needs, simply multiply your weight in pounds by one of the following: • Sedentary adult: 0.4 • Active adult: 0.4-0.6 • Growing athlete: 0.6-0.9 • Adult building muscle mass: 0.6-0.9
ABOUT THE AUTHOR
Brooke Kittel Treehouse Athletic Club 801-553-0123 TacFitness.com
Brooke has been an avid weight trainer, runner and golfer for years. Since moving to Utah from Texas 10 years ago, she has been sharing her enthusiasm for sound nutrition and fitness practices via her role as a Treehouse Athletic Club National Academy of Sports Medicine Personal Trainer.
Healthy-Mag.com
fit in ‘15 / protein advice
Protein powder?
No superpowers here.
The typical American’s diet provides more than 100 grams of protein per day, nearly twice the 50 grams recommended for the average adult.
CERTAIN FITNESS CIRCLES MAY SWEAR BY THEM, BUT PROTEIN SUPPLEMENTS AREN’T LIKELY TO BUILD MUSCLE MASS OR PROMOTE WEIGHT LOSS ON THEIR OWN, NUTRITION SCIENTISTS SAY. In fact, protein is abundant in most Americans’ diets, and protein deficiency is extraordinarily rare, according to Joan Benson, an assistant professor with the College of Health at the University of Utah. The typical American’s diet provides more than 100 grams of protein per day, nearly twice the 50 grams recommended for the average adult.
adult’s diet at 15 to 30 percent of the total calories consumed, Benson says. This is a good formula for maintaining health, especially if it puts calories from fat at 25 to 35 percent. On a 2,000 calorie diet, a good number for the average man interested in maintaining his current weight, that’s about 300 to 600 calories from protein.
protein intake near 30 percent to maintain muscle mass.
This overconsumption isn’t necessarily harmful, but extra protein beyond what the body needs will not build muscle mass and may lead to weight gain, according to WebMD. Protein, like both carbohydrates and fats, is simply stored away as fat when the body has leftovers.
“That’s a couple of glasses of milk, a chicken breast, and a threeounce patty of lean meat at night,” Benson says.
These shakes do not need to be extraordinarily high in protein— about 21 to 24 grams of protein should suffice—but they should contain a high-quality protein, such as whey protein, and should be low in fat. They don’t need to taste horrible or cost a fortune to be effective. Instant breakfasts, or even chocolate milk can be good options, Benson says.
Recent studies place the ideal proportion of protein in an average
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For the most part, Americans don’t need to seek out additional protein to supplement their daily diet, Benson says. However, there are exceptions. For example, endurance athletes, such as marathoners, should keep their
Body builders also benefit from regular protein supplements. Drinking a protein shake within an hour of exercise helps the body repair muscles and promotes the creation of lean body mass, according to Benson.
January 2015
27
fit in ‘15
Dollars For Pounds CAN MONEY BE A GOOD KICK IN THE PANTS? W RI T T E N B Y C A I T L I N S CH I L L E
At any given time, about one quarter of American adults are on a diet. There are many weight loss tips and tricks available, from special nutrition mixes to pedometers to suicide-style workout regimens. The newest craze has a different twist—there are programs that offer financial incentives to lose weight. Let’s dive in and examine the effectiveness of these programs. Recent research on financial incentive weight loss programs is encouraging. A study published by the Journal of the American Medical Association asserts that “those who have a financial incentive to lose weight were almost five times more likely to reach their target than
28 HEALTHY MAGAZINE
dieters with no money at stake.” The researchers promoted the idea of a double-incentivization model, which means that you lose something if you fail and you could win something significant if you achieve your goal. In this case, dieters paid a wager into a pool. If dieters failed to reach their goal, they forfeited their cash deposits. However, if a dieter achieved her goal, she would win a cash prize. This system of paying money into a pool works well, proponents of this new movement say. “Money motivates. People like the idea of making money, but more importantly, they hate the idea of losing it,” says Jamie Rose, CEO of DietBet.
Healthy-Mag.com
B
eyond the initial financial incentive, companies that create these programs capitalize on another powerful incentive—a social community. Many people who pay in to be a part of financial incentive weight loss programs will also be a part of a team, possibly a group of coworkers or friends. When the community aspect is introduced, there is accountability for actions, making people more likely to stick with the daily actions needed to reach goals. Additionally, being part of a social group focused on weight loss gives participants a support network of people to offer encouragement and advice. With everyone working toward a common goal, participants are more likely to stay on track. Provided participants set healthy and realistic weight loss goals, there should be no reason financial incentive weight loss programs are unsafe. So, the only aspect of these programs left to examine is their long-term effectiveness. In the era of yo-yo dieting, it is all too common to make
some headway on weight loss only to gain it back. There is abundant evidence that these programs support short-term weight loss (between one to twelve months), but there is not much study done to determine if participants have maintained a healthy weight a year or more down the road. Overall, financial incentive weight loss programs are a great and effective tool for those seeking to shed some pounds. It is a safe way to lose weight, and the rewardbased program produces a greater likelihood of reaching a healthy goal weight. If people enroll in a financial incentive weight loss program, it is important that they take the healthy habits used to earn the financial reward and use them to achieve and maintain a healthy weight even after the monetary reward is no longer available. Sources: CDC.gov, usatoday.com, healthywage.com, jamanetwork. com, health.usnews.com
“Money
motivates. People like the idea of making money, but more importantly, they hate the idea of losing it,” says Jamie Rose, CEO of DietBet.com
How Does It Work? There are many different companies that work around financial incentives for weight loss, and their models vary. One company, called HealthyWage, works like this: 1. 2. 3. 4.
Set a wager, and the time allowed to reach your goal. Bigger goals get a bigger payout.You can set group or individual goals. Verify your weigh-in.You can do this with a short video of yourself, or by having a fitness professional verify it. Try to lose weight. Once you hit your date, you do another verified weigh-in.You either make money or lose your gamble.
In 2011, HealthyWage membership grew by 500 percent, and the company forked out $450,000, according to Yahoo! Finance. With this model it seems like HealthyWage would dish out a lot of money and go out of business. Not so, the company says. “HealthyWage makes money from corporate and government clients who are interested in creative solutions to weight loss. In addition, although financial incentives are great weight loss tools, people sometimes lose the weight loss bet. The question is: will HealthyWage make money from you, or will you make money from HealthyWage?” -HealthyWage
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January 2015
29
FITNESS
CORE WORKOUTS
That Mess Up Your Back And Others That Don’t… WASHBOARD ABS ARE A SOURCE OF ENVY AND PRIDE, AND EVERYONE KNOWS HOW TO GET THEM: SIT-UPS, RIGHT? ACTUALLY, THERE IS A BETTER, SAFER WAY TO GET THAT SIX PACK.
in the lower back,” says a Harvard Medical School publication. “When hip flexors are too strong or too tight, they tug on the lower spine which can be a source of lower back discomfort.”
Planks are starting to become the go-to ab builder, because exercise scientists and gym-goers alike recognize the benefits of this body weight exercise that doesn’t place undue strain on the back.
Save your back the trouble with planks, which actually are a more complete core workout than sit-ups anyway. Planks work muscles along the front, side and back of the body, rather than just the abs. Doing workouts that combine muscle groups in this manner is important for developing a body that is functionally fit, rather than simply strong.
“Sit-ups are hard on your back—by pushing your curved spine against the floor and by working your hip flexors, the muscles that run from the thighs to the lumbar vertebrae
30 HEALTHY MAGAZINE
ANOTHER SPINE-SAVING CORE WORKOUT: Many people like to use a Swiss ball, or workout ball to do ab workouts, but the exercises you see people doing at the gym often aren’t great for the back.
Compressional force on spinal discs, which can happen in a variety of activities, including sit-ups, can lead to injury. Sit-ups can also strain the neck, as exercisers tilt their head forward and push for that last inch.
One good exercise is to spread your legs beyond shoulder width, with feet on the floor, and place your forearms on the ball. Raise yourself up onto your forearms. Your body should be straight in alignment, with your straight legs aligned with a straight back. Then with your forearms, rotate the ball, as if you were stirring a pot. This exercise works the abdominal muscles without putting any strain on the spine, which stays motionless.
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January 2015
31
Common Questions
About Vein Problems VARICOSE VEINS, SPIDER VEINS AND OTHER RELATED ISSUES ARE COMMON, ESPECIALLY FOR PEOPLE OVER THE AGE OF 50. SOME ARE UNSURE ABOUT SEEING A VEIN SPECIALIST, BECAUSE THEY HAVE QUESTIONS ABOUT THEIR CONDITION AND ABOUT POTENTIAL TREATMENT. HERE ARE SOME COMMON QUESTIONS, AND THEIR ANSWERS.
CAN COMPLICATION OCCUR IF I DON’T GET TREATMENT FOR MY VARICOSE VEINS?
Symptoms of varicose veins include leg tiredness, heaviness, aching, throbbing, restlessness, tingling, burning, itching, numbness, and swelling. Complications such as phlebitis, blood clots, dermatitis, bleeding, and stubborn open sores (“ulcers”) can occur if veins are left untreated. Treatment has a high success rate, and can quickly improve negative symptoms.
DON’T I NEED ALL THE VEINS THAT I CURRENTLY HAVE?
Not in the legs. For every visible vein on your leg, there are many more under the skin. By sealing off the few abnormal veins from the many normal ones, the circulation is repaired and normalized.
IS SCLEROTHERAPY A GOOD CHOICE?
Sclerotherapy is a procedure used to treat spider veins. A small amount of a specialized substance is inserted into unwanted veins, causing them to shrink and later be reabsorbed by the body’s natural systems. The procedure has a high success rate and requires no anesthesia.
HOW ARE VARICOSE VEINS TREATED?
There are several non-surgical treatment options for varicose veins. Laser vein treatment introduces a small laser fiber into the vein, delivering energy to seal the vein which causes the blood to re-route itself. A similar procedure introduces a tiny catheter into the vein which uses high frequency radio waves to heat the vein wall, causing the vein to close. Both procedures are performed in an outpatient setting.
WILL MY VARICOSE VEINS BE CURED?
An experienced doctor will relieve symptoms and improve appearance, but it is important to remember that varicose veins are a chronic condition. Previously healthy veins can deteriorate over time, leading to the need for further treatment.
ABOUT THE AUTHOR
Craig Wilkinson, MD Vein Care Center 3570 W 9000 S Ste 110 West Jordan, UT 84088 801-685-2900 VeinCareCenterHLI.com
Dr. Craig Wilkinson offers years of experience and expertise in the treatment of varicose veins and venous reflux disease. He is board-certified by the American Board of Surgery and the American Board of Phlebology. He practices at the Vein Care Center in West Jordan.
32 HEALTHY MAGAZINE
Healthy-Mag.com
Healthy Resolutions for 2015 The Importance of Annual Exams and Health Screenings
T
he number 1 New Year’s resolution is losing weight. Successful weight loss requires a change in eating habits, improved fitness, and a commitment to making permanent lifestyle changes. An important part of improving your health and well-being is the scheduling of yearly visits with your primary care provider. These visits give you an opportunity to treat any new or ongoing problems and prevent future problems. It also gives you an opportunity to ask questions and discuss any health concerns that you may have. A standard physical exam includes measurement of height, weight, body mass index and blood pressure. Your provider may also suggest other tests based on your health history and that of your immediate family. It is also a good time to update any vaccinations you may need. For women, the American College of Obstetrics and Gynecology suggests that annual breast and abdominal exams begin at age 19 with pelvic exams starting at age 21. While guidelines for pap smears have changed over the years, women are encouraged not to cancel their annual exam even if it’s not their year for a pap smear. There are a number of periodic health screenings that are recommended for men and women. Many are based on age. It is very important to follow screening guidelines. The early diagnosis and treatment of many diseases can greatly impact your ultimate long-term health. Find a table of recommended screenings for adult men and women by going to MyHealthyChoices.me.
FAMILY MEDICINE Davis Medical Group Layton - 801-927-3080 North Pointe Medical Clinic Tooele - 801-435-833-0206
Western Hills Medical Clinic Taylorsville - 801-912-9700 West Valley City - 801-964-3492
INTERNAL MEDICINE Davis Internal Medicine Layton - 801-773-7500
Sandy Ridge Family Medicine Sandy - 801-508-3160
Internal Medicine of Salt Lake Parley’s Way - 801-384-4700 Salt Lake Regional Campus - 801-505-5299
South Valley Primary Care Riverton - 801-987-7500
Jordan Valley Internal Medicine West Jordan - 801-569-2384
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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 Jordan Commons (Sandy) - 801-903-5666 Internal Medicine of Salt Lake Parley’s Way - 801-384-4700
Make appointments at MyUTdocs.com
January 2015
33
My Healthcare.
My Healthy Future
Quality, Comprehensive Care for Your Whole Family Whether you have a serious illness, an injury, or simply need a primary care physician to help keep you healthy, Jordan Valley Medical Center West Valley Campus has the comprehensive services to cover your family’s healthcare needs. It’s our goal to provide safe, effective, high-quality healthcare to our community. We continually strive to provide our patients with the best care and have earned national awards for quality of care, women’s services and patient experience.
For more information or to schedule an appointment, call 866-431-WELL.
50 years of caring and quality healthcare for the future. JordanValleyWest.com | 3460 South 4155 West, West Valley, UT 84120 34 HEALTHY MAGAZINE
Healthy-Mag.com
Things You Should Know
About Jordan Valley Medical Center West Valley Campus
An Interview with Steve Anderson, CEO Jordan Valley Medical Center, Jordan Valley Medical Center West Valley Campus
Jordan Valley Medical Center West Valley Campus recently changed its name from Pioneer Valley Hospital. Can you talk about this change and what it means?
including emergency care, heart care, orthopedic care, advanced surgical procedures, obstetrics, diagnostic imaging, physical therapy, sports medicine, and help for a broad range of medical conditions. We are constantly expanding our services and expertise. Some particularly important emergency services include being a certified stroke treatment center and qualified to be a recipient of the American Heart Association’s Stroke Silver Plus Quality Achievement Award and Stroke Honor Roll. Our expanded heart center is a STEMI Receiving Center, which means we are certified to treat severe heart attacks caused by clotting in one or more arteries. Our healthcare staff of more than 500, remains committed to providing the highest quality of care and services to all patients, and it’s encouraging to receive recognition for the jobs we love and do every day.
On October 16th of this year, we officially changed the name of the hospital to Jordan Valley Medical Center West Valley Campus. Along with changing the name, the medical center is currently receiving a new look, including an updated facade, a newly, remodeled women’s and maternity center and a modernized emergency department entranceway. Our hospital staff is excited for all of the changes to finally come together. The West Valley Campus will see an expansion of services and staff, which is supported by the existing strengths of Jordan Valley Medical Center. These improvements not only reinforce the hard work of our healthcare professionals and medical staff, but they also promote the entire facility to match the healthcare needs of our community. Jordan Valley Medical Center West Valley Campus, located at 3460 South 4155 West, will officially unveil its remodeled facility during a grand opening celebration in the new year. Your hospital received an award based on national quality of care rankings. What does Jordan Valley Medical Center West Valley Campus provide that earns such an award? It’s an honor to earn the HealthInsight Quality Award, which is a program designed to recognize hospitals ranking in or above the 75th percentile in the HealthInsight national rankings. The award is based on quality of care, a record of how often hospitals give recommended treatments known to produce the best results for patients and a national, standardized survey of patient perspectives of hospital care. Jordan Valley Medical Center West Valley Campus is a 139-bed, state-of-the-art hospital. We are equipped with the most advanced medical technology and offer comprehensive healthcare services, Facebook.com/HealthyMag
Newly Remodeled Jordan Valley Medical Center West Valley Campus
Your hospital also earned an award for women’s services. Can you tell us about the award and what’s special about women’s care at Jordan Valley Medical Center? We’re proud to be included as one America’s 100 Best Hospitals. This award was presented to us for creating an extraordinary patient experience for women and their families. The hospital earned the Women’s Choice Award because of our exceptional patient satisfaction ratings. It is important to our providers and staff that we provide excellent, compassionate care to all of our patients. We are honored to carry the Women’s Choice Award seal. Through our Women’s Center and Breast Care Center, we take special care of the women in our community. We understand that every stage of a women’s life requires a unique health care experience. From providing beautiful birthing suites to comprehensive health care services for surgical services and cancer treatment, we have the expertise and compassionate staff to provide the best experience and outcomes. For more information or to schedule an appointment, call 866-431-WELL (9355). January 2015
35
fit in ‘15
FYI
Stuff You Didn’t Know About SUPPLEMENTS
Multivitamins
• Vitamin A content is very different than what the label claims, on average. • Gummy and chewable multivitamins have less vitamin and mineral content versus the standard types.
THE BEST
Carlson Labs Super 2 Daily
THE WORST
Centrum Flavor Burst Chews
A company called LabDoor was started a few years ago by Neil Thanedar, who originally ran a FDAregistered product lab. While running this lab he discovered how little information about certain products was actually passed on to consumers, so he created LabDoor. LabDoor buys dietary supplements and energy drinks off retail shelves and sites, and then sends these products through an FDA-registered lab for analysis. The products are then ranked and the information is published for consumers, allowing people to more easily sort through the confusing product claims and safety information. Here are some key findings.
Probiotics • In the top 30 probiotic supplements, some have almost no viable bacteria and some have way more than is listed on the label. • Gummy and chewable probiotics averaged 92 percent less beneficial bacteria than standard formulations.
THE BEST
Renew Life Ultimate Flora Critical Care NOW Foods Probiotic-10 Nutrition Now PB8 (best value)
THE WORST
Schiff Digestive Advantage Probiotic Gummies Enzymatic Therapy Acidophilus Perals
Fish Oil
THE BEST
• There is a serious Omega-3 deficiency in the American diet, and many people take Fish Oil to counter that. But the problem is, Omega-3 content in the supplements tested was either significantly below or above the label amount.
Nutrigold Triple Strength Omega-3 Gold
THE WORST
Spring Valley Triple Strength Fish Oil
Protein
• Sodium content was more than 90 percent higher on average versus the product’s label claims. • Sucralose was a more common ingredient than whey protein.
THE BEST
MET-Rx Protein Plus Pure Protein 100% Natural Whey Protein (best value)
THE WORST
Energy Drinks
In general, lab tests showed shots outperformed other types of energy drinks, because of their “overall quality, due to simple, effective formulations.” SK Energy Shot and 5-Hour Energy tested well, and MIO Energy tested poorly.
36 HEALTHY MAGAZINE
Vitamin D
The vitamin D supplements tested all contained significantly more vitamin D3 than was listed on the label. The best rated supplements were Carlson Labs Vitamin D3 and Nutrigold Vitamin D3 Gold.
Source: Labdoor.com
BSN True-Mass
Healthy-Mag.com
SEE
HOW FAR YOU CAN GO
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January 2015
37
~Steven Spielberg
PHONE-
“
Technology can be our best friend, and technology can also be the biggest party pooper of our lives. It interrupts our own story, interrupts our ability to have a thought or a daydream, to imagine something wonderful, because we’re too busy bridging the walk from the cafeteria back to the office on the cell phone.”
LESSNESS
WELLNESS
An accidental experiment on what it feels like to suddenly have no smart phone in our devicedriven society SATURDAY:
38 HEALTHY UTAH MAGAZINE
“
7:00 PM: Drop my phone on the ground. The screen cracks in a couple places, which makes me sad, but I immediately realize that the cracked screen is the least of my worries. The colors on the display begin to change and the phone mysteriously starts typing texts or opening apps on its own. It basically turns into a demon iPhone. All evening: Ignore iPhone. Pray it will fix itself.
Cell phones are not a sign of power, they’re a sign of subservience.” ~Doug Pappas
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“
Cell phones are the latest invention in rudeness.”
~Terri Guillemets
10:56 AM: Email colleague that I am going to be late to our 11 am meeting because I lost track of time.
12 PM: Need to get a date for a football game. Have someone in mind, but my options for contact are limited. Calling him from someone else’s phone seems weird. I send him a Facebook message.
SUNDAY:
ALL DAY: Stress out about whether he checks his Facebook messages.
9:30 AM: Wake up to find my phone is unsalvageable. The screen fluctuates between black and random colored static craziness, so I turn it off.
10 AM: Go to my secondary communication medium: Facebook. On my computer I Facebook my sister, mother, and a couple friends whom I was in the middle of making plans with to let them know I am now phoneless. I also write a general Facebook status update of: “I busted my phone yesterday so please contact me on here in the meantime!” No one likes this status or comments or sends me a message…
11 AM: Break plans with a friend I was supposed to meet in Salt Lake City because I decide it is too much of a hassle to plan to meet somewhere at a specific time and not be able to get in contact if something comes up and one of us is running late or can’t make it.
11:30AM: Turn on my phone to see if it fixed itself. I believe in miracles.
12 PM: Am forced to carry a physical copy of a book since I don’t have access to it on my phone. 2 PM: Randomly remember that I pay for phone insurance! Paying an extra $10 per month never felt so good. 2:30 PM: Turn on my phone again. Graphics have not miraculously fixed themselves.
ALL DAY: Keep wondering if anyone is trying to get a hold of me.
1 AM MONDAY: Realize that I have no way of waking myself up in the morning. Leave a note on the mirror which reads, “Roommates: please wake me up at 8:30am, I don’t have an alarm clock because my phone broke…”
MONDAY: 9:38 AM: Late to my first class because I left the house late…forgot to check the time as I was getting ready because the only working clock in my house is on the oven in the kitchen. 9:45 am: Write a “must-do today” list on my hand in pen.
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All day: Check Facebook.
10:45 AM- 2 PM: Run to the rest of my classes
5 PM: Facebook message received! Date secured.
throughout the day for fear of being late and arrive more than five minutes early every time.
6 pm: Activate new phone.
ALL MORNING: Remind myself that I need to pick up yogurt and a roll of quarters, and that I need to take my thyroid medication. Phone alerts I took you for granted! 2 PM: Being resourceful. Use email and Gchat to let friends know what my schedule will be the rest of the day so we can meet up. 3 PM: Friend knocks on my door asking for help. Says he tried to call me, and that something is wrong with my phone. I guess Facebook doesn’t reach everyone. 4:30 PM:
File a claim for a new phone. Insurance offers me a pink phone now or a white one (like my broken one) in 3-7 days. My distaste for the pink phone overrules my desire to have a phone sooner…I decide to wait the 3-7 days.
5:15 PM: Memory tested. Remember I needed yogurt and a roll of quarters, and that I need to take my thyroid medication. 6:30 PM: Run into a guy from school and he suggests that we get together outside of our usual run-ins. I explain how we wouldn’t be able to make plans because I don’t have a phone. He responds that he would send me a Facebook message. He never sends said message… 7 PM: Receive an email that the white Iphone
IN SUM: Not having a phone was not as big of a deal as I originally thought it would be (granted I only went three days). It was more a lesson in humility if nothing else. I was very concerned about people trying to get a hold of me and not being able to, when in reality, not that many people were trying to get a hold of me. I realized how much I use my phone as a way to remember things that I need to do throughout the day and week. It made me a little bit concerned that I had such a hard time remembering to do simple things like take medicine or get something from the grocery store without the aid of my phone alerts. I’m very worried now that dependence on my phone is melting my brain. I also realized that having a phone makes me very unmotivated. I have become dependent on my gps and ability to effortlessly get in contact with people. It’s kind of sad that I cancelled plans with someone and refused to make plans with another person because I thought it would be too difficult without a phone. Finally, I think a watch is a good investment.
5C is available after all and will be shipped tomorrow!
7:30 PM: What is this black smear on my hand?
TUESDAY: 8:30 AM: My roommate wakes me. I decide to “snooze” her and ask her to come back at 9 am. She does.
ABOUT THE AUTHOR
Melissa Mitchell Melissa Mitchell is a graduate student at Brigham Young University, loves dinosaurs and sheep-milk yogurt, and has ambitions to become the captain of the Enterprise.
January 2015
39
WELLNESS
Why Multi-Tasking is a Waste HOW TO ACTUALLY BE PRODUCTIVE LOWER-QUALITY RESULTS
E
specially in the professional world, multi-tasking can seem like a good thing. Working on lots of different tasks may make you feel like you’re working hard and getting a lot done. In reality what you’re probably doing is better referred to as “taskswitching” or going from one task to another before finishing the first.
Your mind has limited attention which does not expand in capacity as you try to add more to your plate. You cannot give equal attention to all tasks, and instead attention is divided among different endeavors. This inevitably leads to errors and mistakes in your work, which can cause extra stress, which can lower your job performance and quality of life. In the previously mentioned University of Utah study, researchers found that drivers who were talking on their cell phones drifted in and out of their lanes and missed exits more frequently. To get higher-quality results in less time, adopt the OHIO principle in your work. The OHIO principle, which stands for “Only Handle It Once,” has been around for decades and is specifically advocated by Robert C. Pozen, professor at Harvard Business School and author of Extreme Productivity: Boost Your Results, Reduce Your Hours. The basic idea behind the OHIO rule is that once you start something, you don’t stop until you’ve finished. This may require a bit of planning and time management so that a random email or message does not distract you. But completing your tasks linearly, one at a time, will boost your productivity and the quality of your work immensely.
If you’re one who boasts of their productivity and ability to multi-task, consider the following ways multi-tasking may actually be hurting your productivity, and what you can do to improve.
DANGEROUS
Western Washington University conducted a study in 2009 and found that “75% of college students who walked across a campus square while talking on their cell phones did not notice a clown riding a unicycle nearby.”
WASTE OF TIME
The University of Utah conducted a study in 2008 concerning distracted driving. Researchers found that drivers who were talking on their cell phones took longer to get to their destinations than those focused on driving. At home or in a professional setting, you can also expect to get less done if you’re distracted. The time it takes to refocus and get back into the creative vibe after switching tasks wastes time and creativity that cannot be regained.
W R I T T E N B Y A N G E L A S I LVA
“What tends to save the most time is to do things in batches,” says Guy Winch, PhD, author of Emotional First Aid: Practical Strategies for Treating Failure, Rejection, Guilt and Other Everyday Psychological Injuries. “Pay your bills all at once, then send your emails all at once. Each task requires a specific mindset, and once you get in a groove you should stay there and finish.”
40 HEALTHY MAGAZINE
The term these researchers attributed to this sensation is “inattentional blindness,” meaning that even though the students were looking up occasionally at their surroundings, they weren’t actually seeing or registering anything around them. While failing to notice a clown while walking may not hurt anyone, inattentional blindness as a result of texting while driving has proven to be more fatal than drunk driving by dozens of studies. Managing your screen time may be the key to not only preventing dangerous side-effects of multi-tasking, but also improving all of the other problems that arise from multi-tasking. Julie Morgenstern, a productivity expert and bestselling author of five books including Time Management from the Inside Out, recommends scheduling “screen breaks” into your daily schedule that last from at least 1-3 hours. Taking these breaks both at work and home will let you focus on more important tasks at hand and may also help improve your relationships.
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January 2015
41
Fat Wars WRITTEN BY C AITLIN SCHILLE
CALLING GOOD EVIL AND EVIL GOOD
FOR THE AVERAGE DIETER, THERE IS CONFUSION COMING FROM THE NUTRITION WORLD CONCERNING FATS. FATS HAVE BEEN BOTH DISPARAGED AND LAUDED, LEADING TO CONFUSION ABOUT HOW MUCH FAT TO INTEGRATE INTO A HEALTHY DIET. THE BEWILDERMENT CONCERNING FATS STEMS FROM THINKING OF FAT AS A SINGLE ENTITY, WHEN IN REALITY THERE ARE SEVERAL TYPES OF FAT.
42 HEALTHY MAGAZINE
POLYUNSATURATED FAT
Polyunsaturated fat, for instance, is good for the body. This type of fat is found only in plants, and it is effective in reducing blood cholesterol levels. Likewise, monounsaturated is also good for the body. This type of fat lowers LDL (bad) cholesterol and reduces the risk of heart attack and stroke. Foods high in monounsaturated fat include olive oil, avocado, and peanut butter.
TRANS FAT
Trans fat is the latest villain in the world of understanding fat. It raises LDL (bad) cholesterol and lowers HDL (good) cholesterol, raising overall risk of heart disease. While trans fat is found in small amounts in animal product foods such as meat and dairy products, it finds other ways to sneak into diets relatively unnoticed. When
hydrogen is added to vegetable oil, it becomes a solid at room temperature, meaning that it has a long shelf life. This is where the majority of trans fats find their way into the average American’s diet. Common sources include baked goods such as cakes and pies, potato chips, margarine, fried foods, and pre-made refrigerated dough such as cookie dough or frozen pizza crusts.
SATURATED FAT
Last but certainly not least is saturated fat. While saturated fat has been vilified along with trans fat, new research is disputing the notion that saturated fat leads to heart disease. Saturated fat is found in meat and dairy products, but is not artificially created like trans fat. An article in the journal Annals
Healthy-Mag.com
fit in ‘15 of Internal Medicine published in March 2014 reported the finding that reducing intake of saturated fat does not actually reduce risk of heart disease. In fact, the anti-saturated fat push that began several decades ago is now being called a “public health disaster” by medical professionals and administrators. In reducing consumption of saturated fats, people were initially encouraged to replace them with carbohydrates. The nutrition community now understands how detrimental refined carbohydrates are for health. With the new research on saturated fats, it will be interesting to see if the American Heart Association will alter its guidelines, or if they will wait for further research to confirm the initial studies. As with all things, be wise in your consumption of saturated fats. After considering the new research, it is time to approach saturated fats differently than we were previously conditioned to. Instead of avoiding otherwise healthy foods that contain saturated fats, such as nuts and avocados, eat them! Overall, avoid trans fats and prudently consume foods that contain monounsaturated and polyunsaturated fat. Eat a balanced diet of fruits, vegetables, whole grains, and healthy protein sources. Sources: www.heart.org, www.hsph.harvard.edu, www.mayoclinic.org, www.minnpost.com
THE END OF THE “LOW-FAT” MANIA
Walk down the grocery aisle and you’re sure to have packages screaming that they’re “low-fat!” or “no fat!” There are a few reasons why we should hesitate before buying this food.
First, dietary fat isn’t what makes your body fat. It is understandably confusing. Fat storage is actually triggered by other nutrients. In fact, fat in foods actually causes a person to feel satiated, meaning people who insist on low-fat foods often never feel full, and their diets fail. Furthermore, you need fat for digestion, to access other nutrients and for energy. The demonizing of fat as a whole and the emergence of these anti-fat food labels can rob you of a complete diet if you aren’t careful. Second, consumers must realize that fat is what makes many foods taste good. In order to make some “no-fat” products taste good, manufacturers must add sugar or other not-so-healthy things to the food. In some cases, we may be sacrificing healthy fat intake for strange food additives.
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Big Now, Bigger Later
Recent study links early obesity to severe obesity later in life Soaring BMIs and climbing diabetes numbers are a reminder that obesity is entrenched in our society. The sad epidemic has been linked to extreme health risks including cardiovascular disease, cancer, and even death.
Researchers found that the most serious health risks of obesity come from being more obese later in life, rather than from the effects of long-term obesity that doesn’t worsen in severity, though the latter can’t be ignored.
A recent study in the June issue of the American Journal of Preventive Medicine gave intriguing insight into the obesity epidemic and how it permeates lives at an individual level.
“This is good news in some respects, as overweight and obese young adults who can prevent additional weight gain can expect their biological risk factors to be no worse than those who reach the same level of BMI later in life,” said Jennifer B. Dowd, the lead author of the study and a Professor of Epidemiology and Biostatistics at the City University of New York School of Public Health.
The study found that obesity at age 25 strongly increases risk for extreme obesity at ages 35 and above. Data from the US National Health and Nutrition Examination Survey (NHANES) found that men who were obese at age 25 had a 23.1 percent chance of class III obesity (BMI greater than 40) after age 35. Women’s findings were even worse, with a 46.9 percent probability that class III obesity would set in. In contrast, men who had a normal weight at age 25 only had a 1.1 percent chance of extreme obesity after 35, and women with likelihood at 4.8 percent.
The findings suggest, however, that obese people struggle to maintain their current level of obesity, let alone lose weight. Those who are obese now have a significantly higher chance of being even more obese later in life, which presents an array of serious health risks.
January 2015
43
NUTRITION
How America Breakfasts
THEN AND NOW
COLD CEREAL BEING CHALLENGED AS THE KING OF BREAKFAST W RITTE N B Y H EA LT H Y- M AGAZ I N ES .CO M
MARSHMALLOW MATIES, APPLE JACKS AND THEIR COLLEAGUES HAVE MADE IT THROUGH A LOT. THEY FOUGHT THROUGH THE BAGEL CRAZE, EASILY SURVIVED THE TOASTER WAFFLE CRAZE AND SOMEHOW STILL COEXIST WITH BACON AND POP TARTS. BUT FOR THE PAST DECADE, COLD CEREAL CONSUMPTION HAS DECLINED—THE BREAKFAST KING MAY BE TOPPLING.
CEREALS GOING COLD
For years we didn’t really question cold cereal, even though some questions did beg an answer, like “What am I actually eating when I put this crunchy stuff in my mouth?” or “Why does this look and feel like dog food?” An increasingly health-conscious population is suspicious of many cereals nowadays, especially the sugary ones. Many of these cereals are fortified with vitamins and minerals, but parents are starting to think of new ways to feed their offspring. Speaking of offspring, there aren’t as many, which is another reason why cold cereal isn’t as popular. General Mills, one of the cereal giants, reported its sales were down 5 percent from 2013-2014. Honey Nut Cheerios, Frosted Flakes, Cheerios and Frosted Mini Wheats
44 HEALTHY MAGAZINE
took a hit in the past year. Euromonitor, a market intelligence firm, says that US breakfast cereal consumption dropped from 11.24 pounds per capita in 2001 to 9.9 pounds per capita in 2010, and that consumption is set to drop even further in the future.
ALTERNATIVES
The breakfast revolution isn’t all about health. Fast food joints are eager to get a cut of the breakfast money, so they’re dishing out muffins, hash browns, breakfast squares and waffle tacos (seriously Taco Bell?).
OTHER REASONS WHY THE BREAKFAST KING IS BEING DETHRONED • Many people don’t eat breakfast at all nowadays. • The gluten-free craze. • People want more protein (this often leads to fast food breakfast). • People are wanting more fresh food, smoothies, etc. • Convenience.
Americans are wanting more protein to start their day, data suggests, so hot breakfasts from fast food and certain bars are staking their claim in our diet territory. That despite the fact that the milk normal people consume with cold cereal has protein.
Amazingly, market research is showing that breakfast cereal actually isn’t quick enough for a lot of people today. Yes, you read that correctly. Cold cereal isn’t convenient enough, which is surprising because you literally have to follow one step to eat it. True, you can’t eat it in the car, unless you’re okay wearing some of it.
Yogurt is another popular item, especially Greek yogurt. Fruit is another choice, along with juices and smoothies. Fresh is cool, and fresh is what people want more and more, which is a surprising positive sign from the America public, who have continually made terrible dietary choices as a whole for decades.
According to a report by the Wall Street Journal, the average time spent on breakfast is 12 minutes. People spend 28 minutes on lunch and 24 minutes on dinner, on average.
Not all cereal is tanking, however. Cinnamon Toast Crunch and Raisin Bran actually increased sales. Lucky Charms are holding strong.
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AGE DOESN’T MATTER
Cereal companies, in an attempt to keep their industry alive (it’s worth billions), are starting to market cereal to adults, and as more than a breakfast item. In commercials you’ll see people eating cereal as a nighttime snack. Maybe Tony the Tiger will transition from childhood champion to a tiger who just gives out yummy cereal without the buzzkill of how healthy it is.
GOOD TRENDS
Fruit, yogurt & whole grains
WHAT SHOULD WE BE TRENDING TOWARD FOR BREAKFAST?
The trend away from cold cereal could be seen as a good thing. A recent report from the Environmental Working Group (EWG) found that kids’ cereal is more sugary than is was just a few years ago. Children’s cereals contain added sugar, sometimes amounting to a significant portion of what a child should be consuming for an entire day. So unless you think your kid is going to avoid candy and sweets for the rest of the day, think twice about giving that bowl of sugar-laced crunchiness. SOME CEREALS TO AVOID, ACCORDING TO EWG: • Kellogg’s Honey Smacks • Malt-O-Meal Golden Puffs • Malt-O-Meal Berry Colossal Crunch with Marshmallows By weight, these cereals are more than 50 percent sugar. That’s about triple what ice cream is. In general, shoot for cereal with less than 4 grams of sugar per serving.
In fact, Cinnamon Toast Crunch is doing well in part because it’s becoming more accepted as an adult snack (adults account for almost half of the consumption of Cinnamon Toast Crunch, says The New York Times). Cinnamon Toast Crunch sponsored a video game conference recently, and got themselves into the conversation when the Playstation 4 came out. The message: we’re perfect for 20-30 year-old lifestyles.
are you lost on the web?
Some cereals are more than 50 percent sugar. That’s about triple what ice cream is.
75%
of users never scroll past the first page of search results
But if you ditch the cereal for a Jack-In-the-Box Steak & Egg Burrito, you’re not doing yourself any favors. Fruit, yogurt and whole grains—you’ve heard this before— are the things to reach for.
Source: MPD Group Inc.
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January 2015
45
WELLNESS
The “Dirty” Secret About Allergies WRITTEN B Y D R . B ILL M ILLE R
46 HEALTHY MAGAZINE
Healthy-Mag.com
W
hen I was growing up, I never knew any child with a food allergy. Allergies of any kind seemed rare. Yet now, allergic concerns are frequently encountered. Just a few weeks ago, I was on a flight from Phoenix to Philadelphia. Shortly after the trip began, the flight attendant announced that no nut snacks would be passed out with in-flight beverage service since there was a passenger on the plane with a peanut allergy. After I got over my shock that there might have been any snack at all, I reflected with surprise on the notion that the allergy of this person was so severe that any peanuts anywhere in the cabin was a threat. I had come into contact with thousands of children while growing up both as classmates and friends and I had never ever seen any allergic reactions. We all ate the same foods and there were no dietary rules. What is happening? What is different? After all, just think of it; how many ever had a childhood friend with a gluten allergy? The answer to this apparent disconnect may lie in the emerging science of the hologenome and our contemporary fastidious cleanliness compared to prior generations. Current research has suggested that the surge of allergic symptoms is related to our attempt to distance ourselves from our ubiquitous microbial companions. This has been dubbed the “hygiene hypothesis.” In theory, as we seek to protect our young from dirt and disease, we are inadvertently causing an imbalance in our vital exposure to microbial companions that are imperative for our optimal health. New research is showing that we live in an exquisitely intimate association with a vast collection of microbial life. This partnership can directly affect our response to allergens. There is epidemiological evidence that supports this new perspective. Some studies strongly suggest that immunological diseases such as asthma and autoimmune diseases are less common in countries considered to be underdeveloped compared to wealthier nations. Interestingly, this same pattern also holds true for a variety of other chronic illnesses. These microbial partnerships are essential to our metabolism, reproduction, longevity, and well being. This is now known as the new science of the hologenome. The concept of the hologenome re-envisions all organisms as a deeply interlinked complex partnerships between the cells that make us ourselves and our indispensable microbial partners. This has lead to a concept called the ‘old friends hypothesis’. Proposed in 2003, this theory asserts that there needs to be a requisite exposure to a variety of diverse microbes with which we were associated during our evolutionary journey. Therefore, our metabolism is dependent upon certain microbes, as ‘old friends’, and they have become absolutely necessary for our optimal immunological development. In our zeal to protect against harmful infections, we have inadvertently shielded ourselves and our children from the typical exposure to a diverse array of microbial life that had characterized all prior generations. The consequence of this exclusion from
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these vital associations is experienced as a significant increase in allergic reactions such as hay fever, food intolerance and asthma. In theory then, a substantial increase in the incidence of allergic symptoms is a result of this restricted exposure to the microbial domain. All of these problems are thought to be an expression of a decrease in immune tolerance related to a significant change in how we and our children encounter the environment compared to previous generations.
not ranked on Google?
It currently appears that allergic reactions of all sorts may be directly related to the inadvertent exclusion of critical microbes that co-evolved with us and are required for our personal microbial and cellular ecological balance. Medical practitioners are learning that our health depends on this striking balance of microbial forces. For example, recent research suggests that infants that are not fully exposed to an extensive group of microbes have a less diverse gut microbiome (microbial species in the gut) and are at increased risk of allergies and asthma. A recent Canadian study provided evidence that exposure to pets and a large number of siblings influenced the early development of the gut microbial community of an infant. Less exposure was directly implicated in the subsequent development of allergic disease. Some scientists believe that the lack of exposure of children to the normal distribution of microbial interchanges can have additional implications. Research studies suggest a potential association between this generational change in childhood experience and the increasing incidence of chronic diseases beyond asthma, food allergies or allergic rhinitis. Many immune centered diseases are potentially related to this dynamic such as diabetes, multiple sclerosis, some cancers and even psychological entities such as depression or autism. What then is an appropriate response to these concerns? Actually, nothing special at all. If your child has been vaccinated, simply be willing to let your child share in reasonable unrestricted play with other children and share toys. And also, just let them roll in the dirt with a pet. FOR MORE INFORMATION, www.themicrocosmwithin.com or www.hologenome.com www.Plospathogens.org www.Ncbi.nlm.nih.gov www.aacijournal.com
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65-70% of the search engine market share.
Dr. Bill Miller has been a physician in academic and private practice for over 30 years. He is the author of The Microcosm Within: Evolution and Extinction in the Hologenome. He currently serves as a scientific advisor to OmniBiome Therapeutics, a pioneering company in discovering and developing solutions to problems in human fertility and health through management of the human microbiome.
January 2015
47
WELLNESS
Chin Up and Back Straight The Recipe for a Healthy New Year
SITTING POSTURE FOR OFFICE CHAIRS
WRITTEN BY TAYLOR SMITH
CHIN UP AND BACK STRAIGHT!”
Sound familiar? The voice of your mother perhaps? Whether it was your mother or your aunt or your elementary school teacher, it’s probably a phrase that you’ve heard before. I used to think it was just my mom being picky and fulfilling some innate motherly need to nag—posture was not, nay could not, be that important. As it turns out, she was right and I was very wrong (big surprise, right?). In my defense, it’s easy to see why someone might not give posture much thought. Posture doesn’t seem so obviously important as something like regular exercise or eating right, which grab the spotlight when we think about making New Year’s resolutions. That’s the problem. We don’t realize that posture is a culprit because it’s easy to dismiss, making us all the more prone to posture related problems. Correcting our posture rarely crosses our minds, but maybe it should, because the truth is that unhealthy posture can cause a myriad of health problems.
48 HEALTHY MAGAZINE
• Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
A NATION OF SITTERS
Let’s face it—we’re a nation of professional sitters. Most working professionals sit at a desk for 8+ hours a day, and many more of us spend too many hours sat in front of the TV, even after a long day of sitting in front of a computer. Sitting for extended periods can cause lower back problems along with numerous other issues. If you do sit at a desk working long hours, make sure you stand from time to time and stretch. Walk around or go visit the water cooler. Good posture will follow a spine that’s in motion. Failing to maintain good posture will add strain to muscles and put stress on the spine. Over time, this added stress could change the anatomical characteristics of the spine, leading to the possibility of constricted blood vessels and pinched nerves, as well as problems with muscles, discs and joints. That’s a recipe for back and neck pain, if ever there was one. Furthermore, “when you sit in a crunched position, your viscera (intestines) are folded up,” says Steven Weiniger, author of Stand Taller, Live Longer and founder of BodyZone.com in an interview with Prevention®. That means that you’re all the more likely to suffer from constipation and bowel problems.
• For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
FIXING THE PROBLEM
Ultimately, correcting poor posture is a matter of strengthening the muscles that support the spine through maintaining good posture. Now, I realize that doesn’t seem groundbreaking, earth-shattering advice. “How do I get good posture?” “Oh, that’s easy. Get good posture.” As tautological as it sounds, it’s the boiled down answer. You won’t be able to strengthen the muscles that support the spine without practicing good posture. This means you might have to change some of your bad habits, but after a month or so your posture will largely take care of itself.
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stardocs.com January 2015
49
beef
B A LSA M I C RO S E M A RY
E
very now and again that glorious moment strikes when you see it: a sale on grass-fed steak. When, not if, opportunity strikes, pull this recipe out and enjoy a gourmet grilled steak; it’s good for the soul. I like to keep a bottle of balsamic vinegar on hand for recipes like this where a little goes a long way. I don’t mind spending a few extra bucks on a special ingredient so long as I’m able to get the most for my money. Serves 3 or 4 • • • • • •
3 cloves garlic 1 to 2 sprigs rosemary 1 tsp (5 g) coarse sea salt ¼ cup (60 mL) balsamic vinegar ¼ cup (60 mL) extra virgin olive oil 2 to 3 lb (908 g to 1.3 kg) beef steaks (whatever you can get a deal on)
For the marinade, mince the garlic cloves and chop the fresh rosemary first, adding them to a small mixing bowl in which the marinade will be combined. Fresh rosemary has an inedible stem, so the leaves will need to be removed prior to chopping. Hold the tip of the rosemary sprig in one hand and grip the stem with the other. Drag your fingers down the stem, removing all the rosemary leaves in the process. Discard the stems and chop the leaves. A tablespoon (about 5 g) is about right for this amount of beef. Add the salt and vinegar to the mixing bowl. Then, while whisking, stream in the olive oil to create a well-incorporated emulsion of oil and vinegar. Now on to the beef. From tri-tip to rib-eye, you never know what’s going to go on sale. Thankfully, this marinade works great on anything. Put the steaks in a large resealable plastic bag and pour in the marinade. Seal securely with limited excess air in the bag and move the steak and marinade around until the steak is evenly and completely coated. Allow to rest for 20 minutes at room temperature. Room temperature steak is not only easier to impart flavor into, but it also cooks faster and more consistently than refrigerator-temp meat.
On Grilling Steaks…
Preheat a seasoned grill to high or about 500°F (260°C). Lay the steaks down in a single, uncrowded layer and grill to desired doneness.
Cook times will vary depending on the cut and desired doneness. However, there are a few cues to know if you are getting close. Generally, grilled meat is ready to turn when it easily lifts away from the grates. If the meat is clinging to the grill, it needs a little more time. Thermometers obviously give an accurate read but piercing the steak to insert the thermometer will release the juices, draining the meat of moisture, which keeps it tender. There are infrared thermometers that can read temperature without disturbing the meat itself; however, they are costly, making them a less ideal choice.
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Ultimately, the pressure test is the way to go. Pressing on the center of the steak to see how much resistance the meat gives can determine doneness—no purchase necessary! Hold your thumb to your pointer finger (making the “OK” symbol). Now touch the thick, fleshy portion of your thumb. As you hop from pointer to pinky, that muscle in your thumb will flex, giving you a scale on which to compare your steak. Each finger represents a point of doneness: mediumrare, medium, medium-well and well done—rare is when the thumb is held out (like you’re giving a high five) and is not flexed or touching a finger. Ideally steaks are cooked at medium-rare to medium, so if your steak matches the feeling of the meaty part of your thumb when it presses your pointer or middle finger, you’ve arrived.
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Stuffed Zucchini Logs
INGREDIENTS 1 onion 1 cup short grain brown rice 1/2 cup canned chickpeas rinsed and drained 1/2 tsp allspice 1 tbsp olive oil 6-8 skinny green zucchini squash SAUCE: 8 dried apricots 2 tsp mint 3 cloves garlic 1 heaping tsp salt 1/2 cup maple syrup 1 cup lemon juice 1 cup water 1 tbsp apricot preservatives-optional
DIRECTIONS 1. Sauté onion on med-high heat, add 1 cup rice and sauté together. Then add 1 1/2 cups boiling water and salt. 2. While rice is cooking, wash and peel the squash, leaving stripes of the green peel. 3 Cut squash in 1/2 lengthwise and scoop out insides with a spoon. 4. In a bowl mix cooked rice, chick peas, allspice and olive oil, then fill the squash. 5. Line baking dish with stuffed squash in one layer. 6. Sprinkle dried apricots on top along with crush garlic, salt and mint. For sauce: In a bowl mix water, fresh lemon juice, maple syrup and 1 tbsp. apricot preserves. Taste and adjust to your liking. Pour over stuffed squash and cover with aluminum foil lined with parchment paper and put it in the oven at 350ºF. Cook for 1 -1.5 hours.
SNACK IT UP
You could bring out carrots and cauliflower (boring), or you could wow people with these tasty delights.
Eggplant Roll-Ups
4. Grill the eggplant slices in batches for 2-3 minutes each side, then let cool.
INGREDIENTS
5. Mix ricotta cheese, pesto and lemon juice together in a small bowl and spread a heaping tablespoon of the mixture evenly over each eggplant slice.
2 2 1/2 1 2
medium long eggplants tablespoons extra virgin olive oil cup ricotta cheese cup pesto sauce tsp lemon juice
6. Roll up the eggplant slices, place on a plate seam-side down and serve!
Homemade Pesto (combine all in food processor): cups packed fresh basil leaves 2 cloves garlic 1/3 cup pine nuts 2/3 cup extra-virgin olive oil, divided Kosher salt and freshly ground black pepper, to taste 1/2 cup freshly grated Parmesan cheese 2 tbsp lemon juice DIRECTIONS: 1. Preheat stove-top grill pan or outdoor grill to high heat. 2. Cut the eggplants lengthwise into 1/4-inch thick slices (about 6 slices each eggplant). 3. Brush the eggplant slices evenly with olive oil on both sides.
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ABOUT THE AUTHOR
About Franci Cohen www.francicohen.com
ranci is a certified nutritionist, F personal trainer and exercise physiologist in Brooklyn, NY.
January 2015
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WELLNESS
What Every Woman Should Know About
Cervical Cancer JANUARY IS CERVICAL CANCER AWARENESS MONTH
W R I T TE N BY SE AN J ER I G , MD
C
ervical cancer is the third most common gynecologic cancer diagnosed among US women, with over 12,000 new cases each year. Until cervical cancer reaches an advanced stage, many women do not show symptoms. The most common symptoms are irregular vaginal bleeding or discharge. The best way to prevent cervical cancer is to receive routine Pap tests. The most common reason patients present with advanced-stage cancer is due to the lack of routine screening. Most cervical cancer is caused by a virus called the human papillomavirus, or HPV. You can get HPV by having sexual contact with someone who has it. In recent years, a vaccine has become available that is nearly 100% effective in guarding against the high risk strains of HPV. For males, the vaccine is recommended between the ages of 11 and 21. For girls, it is recommended between the ages of 9 and 26. If found early, cervical cancer is potentially curable, and may be prevented by treating the condition (cervical dysplasia) that can lead to it. Cervical dysplasia is the cellular changes that occur prior to the onset of cervical cancer. Depending upon the severity of dysplasia, there are several treatment options available. Advanced dysplasia usually involves removal of a small portion of the cervix. Minor dysplasia is usually followed closely by your doctor because it will often resolve itself after the body suppresses the virus. It is important for patients who have been treated for dysplasia to maintain routine follow-up, even if Pap tests return to normal, the condition can reoccur. Cervical screening can be scheduled with a gynecologist at the time of your annual visit. Current guidelines recommend Pap testing with an HPV co-test every 3 years for women ages 21-29, and every 5 years for women age 30+. Even if it is not time for your Pap test, it is important to see your doctor every year for an annual exam for general wellness, especially if you are sexually active.
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Healthy-Mag.com
WELLNESS
Breast Cancer & ORAL HEALTH M
ost people realize the major risk factors of oral cancer. These include smoking, alcohol use and others. The surprising fact is how your oral health has a connection to breast cancer. You may be 11 times more likely to develop breast cancer if you have poor oral health or gum disease. The Journal of Breast Cancer Research and Treatment and the World Health Organization have both conducted studies that show that gum disease increases risk of breast cancer, and the mercury from your silver fillings may play a part.
In 2011 a Canadian research team assessed breast cancer tissue biopsies and found significant accumulation of heavy metals often found in dental materials. Such as, mercury, zinc, and nickel. Those that are already undergoing or about to undergo traditional cancer therapy such as chemo and radiation, should be aware that there may be side-effects that may affect the
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mouth. Also, for those treated with Bisphosphonate chemotherapies there may be long-term destruction of the jaw-bone.
For those that may be interested in more natural approaches to breast cancer therapy, there are many options available. Actress Suzanne Somers is known for refusing chemotherapy to treat her breast cancer, using instead natural alternatives such as Mistletoe. Others may include diet, ozone, alkalinizing, homeopathies, acupuncture and mind wave treatments. Also, Dr. Thomas Rau from the famous Paracelsus Clinic in Switzerland has reported that 98% of his breast cancer patients have had one or more root canal teeth on the same acupuncture/energy meridian as the original breast cancer tumor and there are others with similar reports. Obviously, claims like this are highly controversial and not taken as fact by most dentists or traditional oncologists,
but it certainly is interesting to note, if nothing else. Regardless of which camp one choses to follow, traditional or natural, it is apparent that improved oral health can pay great dividends in both prevention and treatment of breast cancer. Maybe a little flossing and regular visits to your dentist aren’t such bad ideas after all? A holistic/biological dentist would be someone who could offer more information on these topics.
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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Leave Winter Allergy and Asthma Misery
Out in the Cold Allergists Offer Tips for Eliminating Indoor Triggers
W
inter often brings welcome relief from hay fever and the symptoms caused by outdoor allergens. But coming in from the cold means hunkering down with a whole new set of allergy and asthma triggers including dust, pet dander and mold. Also, here in Utah, we have the poor air quality and inversions to deal with as they often trigger asthma. Here are some tips to stay sneeze and wheeze-free this winter. gg Reduce moisture in your home to keep dust mites in check. Maintain humidity below 55 percent. Ideally, if you have a humidifier, set it at 35 percent. gg Filter out dust and other allergens by installing a high efficiency furnace filter with a MERV rating of 11 or 12, and be sure to change it every three months. gg Banish allergens from the bedroom (where you spend a third of your life). Keep pets and their dander out, and encase mattresses and pillows with dust-mite-proof covers. Limit curtains—use blinds that can be washed instead. gg Keep it clean. A clean home is especially important for allergy sufferers, who should wear a NIOSH-
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rated N95 mask while dusting, a chore that should be done regularly. Wash bedding and stuffed animals in hot water every 14 days and use a vacuum with a HEPA filter.
gg Make an appointment so I can check you Vitamin D level. Low Vitamin D plays an important role in asthma and allergies and how they are treated.
gg Turn on the fan or open the window (while bathing) to reduce mold growth in bathrooms and kitchens (while cooking). Wear latex-free gloves and clean visible mold with a five-percent beach solution and detergent.
Not sure exactly what’s making you miserable? I can help ease your suffering by identifying your allergy or asthma triggers and prescribing treatment. To learn more, visit RockyMountainAllergy.com.
gg Don’t overlook the garage if it’s attached to the house. Noxious odors or fumes can trigger asthma, so move insecticides, stored gasoline and other irritants to a shed, and don’t start the car and let it run in the garage. gg Car pool as much as possible. gg On poor air quality days, exercise indoors as much as possible. gg The best way to help your asthma during the winter and times of pollution is to make sure your asthma is well-controlled prior to the season. If you have a persistent cough, shortness of breath, or wheezing, call me right away.
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.
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Am I Too HEAVY? 35% OF ADULTS IN THE US ARE OBESE,
meaning they are more than thirty pounds over their ideal body weight. The obesity rate in Utah is 24.3 percent according to the Centers for Disease Control and Prevention (CDC). Both men and women are about the same in excess weight in the U.S. AM I OBESE? The best initial evaluation is to find your Body Mass Index (BMI). This number comes from your weight in kilograms divided by your height in meters squared. Normal BMI is 20-25. The obese category starts at 30-35. Morbid obesity starts at 40. There are many calculators online to help you find your number. There are many health conditions that are more prevalent among obese people. These are some: • Hypertension • Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides) • Type 2 diabetes • Coronary heart disease • Stroke • Gallbladder disease • Osteoarthritis • Sleep apnea and respiratory problems
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The risk for developing diabetes among men who have a BMI over 35 over a 10 year period of time is almost 25 percent. Talk to your doctor about ways to help you unload the pounds. For those who have made efforts but still need help, weight loss surgery should be considered. If your BMI is over 30 you are a candidate for a Lap-Band. The LapBand is a silicone ring placed around the top part of the stomach through small incision surgery (Laparoscopy) in an outpatient setting, to help you feel less hungry. You are satisfied on a smaller volume of food, eat less and lose weight. It is the only adjustable, reversible procedure option available. People are generally back to work in a week to full-time desk jobs. It is the safest weight loss surgical option. The Lap-Band has been shown to be of benefit for those even 30 pounds over weight with weight related conditions, especially type II Diabetes. Other more aggressive surgeries are limited to those with a BMI of 35, and there is no upper size limit for surgery. To qualify for the LAP-BAND you must meet the following criteria: • You’re at least 18 years old • Your Body Mass Index (BMI) is at least 40 kg/m2 or a BMI of
• • • •
at least 30 kg/m2 with one or more obesity related co-morbid conditions. Be willing and ready to make significant changes in eating habits Be willing have regular office visits to monitor your progress Not have any other condition that is untreated and contributing extra weight Not drink alcohol in excess
If you have tried to lose weight but need some help consider a Lap-Band. It can improve your life.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS Premier Lap-Band 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 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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BioIdentical Hormone Therapy
W
hat are bio-identical hormones? They are pharmaceutically purified from plant sources to be biologically identical to what your body makes. Bio-identical hormones come in many forms such as; gels, creams, injections, sublingual, micronized capsules, or pellets. In men, hormone levels begin to decline as early as age thirty. A man will continue to lose ten percent of his testosterone production every decade. In women, testosterone levels often start to decline long before menopause, sometimes as early as their late twenties or early thirties even though they may be cycling regularly. In the body, hormones are chemical messengers that regulate body functions. What are symptoms of declining hormone levels? Fatigue, brain fog, loss of concentration, reduced memory, lack of motivation to get up and do things in the morning, reduced stamina by the end of the day, loss of libido and climax strength, frequent headaches, vaginal dryness in women, erectile
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dysfunction in men, hot flashes, night sweats, reduced sleep quality, weight gain, loss of muscle mass, etc. These symptoms can come from many other causes, however, the combination of the above indicates a greater likelihood that hormones are involved. Once treated, within a short amount of time, i.e., a few days to a few weeks, many of these symptoms are resolved. Hormone Therapy is very likely to improve quality of life and longevity as there are several studies using natural hormones which indicate reduced risks of certain types of cancer cell growth, less aggressive tumors if they had a cancer, reduced risk of heart attack and stroke, improvement in cardiac muscle function, skin quality, bone density, and brain function. The best source of long term natural hormone therapy is bio-identical hormone pellet therapy. Pellets are inserted under the skin under local anesthetic and tends to last with stable levels between four to seven months.
ABOUT THE AUTHOR
Dr Glen Andrew D.O.
East Bay Hormone Therapy Center hormonetherapyutah.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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BIRTH CONTROL
Myths S
o you just had baby #3 and you are now wondering the best method for birth control so as to not have 4 children under the age of 5.( Not that such would be a bad thing , but you want a little space and sanity for a while.) What method of contraception is best for your particular situation? Or, perhaps you just got engaged to the man of your dreams, and are wondering what method of contraception to use prior to starting your family. Or, maybe you are 38 and not sure if one more child is in your plans. Whatever the case may be, you need some straight answers regarding birth control but hear so many different things from your friends. As a practicing OB/GYN, I am amazed at some of the common myths and outright lies and misconceptions regarding contraception. By far the most common myth is that oral contraceptive pills cause weight gain. THIS IS AN OUTRIGHT LIE! A very large number of scientific, and well designed studies blow this myth out of the water. It has been proven beyond a doubt that oral contraceptive pills do not cause weight gain. Eating too much and not exercising enough is the cause of weight gain in women taking “ the pill.” In fact, of all the common birth control methods currently available, the only one proven to actually cause weight gain is the Depo-Provera injection. The Depo-Provera injection of 150 mg each 3 months has been shown to cause an average weight gain of 5 pounds the first year and 3 pounds per year thereafter. Because this shot is “deposited” in the muscle, it starts to accumulate over time and may take up to 3 years to conceive after receiving several injections. For this reason and
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the weight gain involved, I am definitely NOT a fan of the Depo-Provera injection. Another common misconception is regarding the IUD or Intra-Uterine Device. It was thought at one period of time that the IUD worked by causing an early abortion. This has since proven to be false. Although the complete method of how an IUD works is not fully understood at present, it is known that fertilization typically does not occur at all when utilizing the IUD. By washing out the fallopian tubes of women who were using the IUD as a birth control method, no fertilized ovum or early embryos were noted. This means that fertilization did not actually even occur at all. It is believed that the IUD creates a “hostile intra-uterine environment” and kills the sperm prior to allowing fertilization to occur. Obviously no birth control method is 100% fail proof, and some pregnancies still do occur with any method of contraception. The failure rate of the Mirena IUD is about 0.4% and the copper IUD failure rate is approximately 0.8%. This compares to the failure rate of about 8% for the pill. Another myth surrounding the IUD is that it takes a long time to conceive after it is removed. This is also false, as I have seen numerous patients conceive literally within days of having the IUD removed. It is widely held that using condoms as a method of contraception is not very effective. In fact, when used correctly, both the pill and condoms are equally effective with a failure rate of about 1%. The problem arises when pills are missed or when condoms are not used correctly or when improper lubricants are used along with the condoms.
It is also widely held that both vasectomies and tubal ligations are virtually 100% effective. This is not the case. The failure rate of tubal ligations in general is about 1% and for vasectomies it is approximately 0.5%. The most effective permanent method of birth control, (other than a hysterectomy) is the ESSURE device. It is a surgical procedure that can typically be performed in your doctor’s office via hysteroscopy. It is nearly 100% effective with a failure rate of 0.03% ( 3/10,000 ) . This does not include the failure rate of 3% of the time when the device cannot be placed into both tubes at the time of surgery. As a woman of reproductive age, you deserve straight and honest answers from your health care provider. Practicing OB/GYN’s tend to have the best knowledge base when it comes to this issue. If you have further questions regarding available methods of birth control or other women’s health issues call Dr. Saunders OB/ GYN at 801-692-1429 or visit our website at drsaundersobgyn.com.
ABOUT THE AUTHOR
Mark Saunders, MD Obstetrics & Gynecology Personal Care drsaundersobgyn.com
Dr. Mark Saunders is a well-respected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years.
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A Proactive Approach
to Children’s Dental Health
Modern dentistry and a new form of preventive orthodontia allow us to take action early to protect our children’s mouths, and our wallets
W
e live in an incredible era of change, as swift 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 for 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 wellbeing. Preventive care is especially effective in dentistry, in which neglect of your dental health can cause general health problems down the road, leading to more extensive treatment (and increased cost). Maintaining a healthy, attractive smile can sometimes be an intimidating process for those unfamiliar with dental treatment options. There is a wealth of choices available to improve the look and function of your smile, but what if there was a treatment option that could prevent the need for such complicated procedures?
Fortunately, preventive medicine has touched the field of dentistry in the form of Perfect Start™, a means of preventive orthodontia designed for children ages 5-12 whose teeth are still coming in. This new and advanced orthodontic process takes less time than traditional orthodontic treatments, costs less, and prevents the need for more extensive treatment later in life. Perfect Start™ works differently from traditional orthodontics in a number of key ways. First and foremost, Perfect Start™
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foregoes the use of invasive 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 Perfect Start™ appliances guide the teeth into alignment during the initial tooth eruption process, 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 and arduous 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 be avoided outright, so why not take advantage of it?
With hundreds of dentists having successfully completed over 2,000,000 Perfect Start™ cases, this is a tried and true way of improving the overall experience of orthodontic work, which in-turn improves the lives of those you love.
ABOUT THE AUTHOR
Dr. Joseph S. Maio D.D.S.
Despite the countless happy Perfect Start™ patients nationwide, this revolutionary treatment technology has not yet seen widespread adoption in the state of Utah. The doctors at Apex Dental are strong advocates for the use of Perfect Start™ and we are proud to offer this treatment to all of our patients. If you or someone you know could benefit from Perfect Start™, we would be delighted to perform a free evaluation to determine if they are a candidate.
Apex Family & Cosmetic Dentistry apexfamilydental.com Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institution, Regis University, where he graduated Magna Cum Laude. He has been recognized as an American Top Dentist for 4 consecutive years, as chosen by the Consumers Research Council of America.
If you would like any additional clarification about how Perfect Start™ works or if you would like to schedule your first appointment, give us a call today at 801-758-5459.
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