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What’s normal can be anything but normal.
Normal is different for everyone. For Trevor, it means testing and monitoring blood sugar daily for two of his children. Teaching them a healthy lifestyle. Making good decisions for his family. Providing the support they need. And for Trevor, SelectHealth is an important part of that support. It all starts with one good choice.
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Serenity
MAY 2015 VOL. XV № 5
12
18
34
Beauty Secret of a High Fashion Model
36
Healing Aromas
A Timeline of Weird Fitness Trends
From Prancercize to blow-up sweating shorts, people have thought up all kinds of things to get fit. Most don’t work but they make for a great laugh.
Cooking Show Crazy
A recent study showed that people who get information from cooking shows have a higher BMI on average.Yet we consume those TV shows at an alarming rate as a country. Take a glance at these facts and figures.
We asked a former high fashion model to write about her experience, and the secret she reveals may surprise you.
Aromatherapy’s proponents say that it can be a significant medical remedy. Science doesn’t support some claims, but does support the notion that certain aromas can influence mental and physical wellbeing.
26 A Renewable Mind
Science says we have a finite capacity to pay attention. But science also says nature can restore that capacity.
30 Phone Separation Anxiety
Many of us would sooner forget to wear pants to work than forget to bring our phones. Phone separation makes us anxious, and that’s not good.
31
Marriage Is Good For You
It might be time to drop the “old ball and chain” stuff. Married people are generally happier than unmarried people, especially in hard times.
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taste what’s new at blue lemon Niçoise Salad with Salmon grilled salmon, roasted potatoes, marinated green beans, hard-boiled egg, and mixed greens tossed with our Blue Lemon vinaigrette and toasted crustini
Coconut Chicken Curry grilled chicken breast over blue lemon rice and red coconut curry sauce served with sautéed asparagus, peppers, onions, topped with mango salsa and toasted coconut
Mango Shrimp honey soy glazed shrimp topped with house cabbage slaw and fresh mango salsa. served with tortilla chips, salsa, and fresh guacamole
bluelemon.com Salt Lake City, UT 801.328.2583 55 W. South Temple
Highland, UT 801.756.7993 11073 N. Alpine Hwy
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Cottonwood Heights, UT 801.944.7787 6910 S. Highland Dr.
Sandy, UT 801.944.7750 11372 S. State Street
Ogden, UT 801.612.2583 339 East 2250 South
Gilbert, AZ 480.507.2583 4341 E Baseline Rd Suite 108
MAY 2015
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Editor’s Note
Healthy
serenity now!
MAGAZINE
WITH APOLOGIES TO ONE OF THE BEST SEINFELD EPISODES EVER, THIS MONTH WE’RE FOCUSED ON SERENITY—PEACE, COMPOSURE, TRANQUILITY, EASE. WITH SO MUCH COMMOTION AND RUFFLED EMOTION IN THE WORLD TODAY, HEAVEN KNOWS WE NEED IT. And, somehow we did all this without one article on yoga and meditation. Nothing against those amazing foundations for serenity, but we’ll reserve those topics for an entire upcoming issue. (I promise!) This month we’re looking at stress-free workouts, and the renewable mind—how nature refuels our mental capacities. I truly hope you enjoy this issue and that it inspires you to be your best, happiest self.
The most profound contribution I can make to someone else is my own personal development. It’s the “do what I do, not what I say” concept. If I possess a peaceful, composed countenance, that ripples to those around me. If I can improve my skills, my humanity, my wisdom, my understanding—again, my serenity—think of what that will do in my endeavors as a father... as a husband… as a colleague.
When I think of serenity, it occurs to me that it’s quite a difficult state to achieve. There is so much to balance in our daily lives that we sometimes struggle to find quiet times. Sure, that’s what sleep is for, but I’ve noticed that if I let myself harbor and exude frantic feelings, it perpetuates to those around me. That’s the opposite of what I’m hoping to achieve.
Ghandi said it—”You must be the change you want to see in the world.” Michael sang it—”If you want to make the world a better place, take a look at yourself and make that change.”
Think of the roles in your life where you are hoping to help others around you improve, develop, and change. In my teams at work, in the soccer teams I coach, in my role as a neighbor, father and husband, I’d like to think I’m helping others achieve growth and happiness, wellbeing and serenity. In order to achieve that we must remember the reality that the best way to help my children, spouse, family member, staff member, friend etc. find satisfaction and serenity in their lives is to make sure I’ve achieved it in my own life first.
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
The best way to change the world is to change yourself. If you want to make the world better, make yourself better. Get better. Get stronger. Get smarter. If you’re okay, the odds are, your kids will be okay. If you’re organized and confidant, chances are you’ll inspire those around you to improve. If you’re happy, others will be happy. You smile, they smile. I rode a plane the other day and for some reason listened to that silly spiel they give before pulling away from the gate. “In case of an emergency, first secure your own oxygen mask and if you have children with you then secure their masks.” My first thought was, ‘how selfish.’ Then I thought about it a bit longer. Take care of yourself first... then assist your children. It’s actually pretty valuable advice. I came home from that trip and looked at my sleeping family and thought, ‘The best gift I can give to you, really, is my ongoing personal development.’ I considered how I could get better, stronger, smarter, more serene. Who knew flight attendants offered such sage advice? Bottom line is, the more I improve, the more I’m enabled to help others improve. If I continue to develop my character and polish my rough edges, the more productive I become, and the more ‘attractive’ I become to all kinds of opportunity. If I’m at peace with myself, I can help others also find serenity now!
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MAY 2015
VOLUME XV, № 5 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, David Joachim, Mark Saunders CIRCULATION Healthy Magazine® 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 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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eeth Get T our eH In On ne And O Visit!
D E N TA L PERFEC TION ELITE SMILES BY
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Healthy 2
GIRL SCOUT COOKIE CHASER
RACES
out ‘n about / May ‘15
Herriman www.cookie-chaser.com This run is to support the Miss America Shoes for Africa project. Bring wearable shoes to donate, which will fund a water well for a poor village in Burkina Faso.
2 MAY THE FOURTH BE WITH YOU CHARITY RUN/ WALK West Jordan Park, West Jordan Come dressed as your favorite space cowboy, villian, swing around that light saber, push a stroller/pod racer down the track, or come as any other scifi character. FantasyCon will be there with some awesome Star Wars themed activities. Each PreRegistered participant will receive a galactic medal and t-shirt. They’ll race around the track while Jedi and Stormtroopers fight around them.
2
THE CITY HALF MARATHON
9
BLACKLIGHT BUBBLE PARTY 5K
Blacklight Bubble Party 5K
www.run13.com/races/provo-city The Half Marathon is a fast and scenic course which begins at South Fork Park and finishes in downtown Provo. This is definitely the event to get your spring off to the right start and test your endurance after a long winter’s break! This downhill course is perfect for the rookie or the seasoned veteran, so be a part of this year’s race and earn yourself a blazing fast PR! Ogden www.blacklightbubbleparty.com Run, walk, or dance your way through our blacklight bubble zones pumped up with popular groovin’ dance music.
9
GOLDILOCKS RUNNING ROUTE
9
HK5K ZIONS CHILDREN HAITI 5K FUNDRAISER
23-24
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9 GOLDILOCKS SALT LAKE
www.goldilocks.events/gsl Goldilocks Salt Lake now offers running routes! Whether you are just starting out in either sport or a seasoned athlete, with a 30, 60, or 100 mile ride or a 5K, 10K, or half marathon run you’ll find an event that is just right for you. www.zionschildrenhaiti.org/events This is the 6th annual HK5K. It will be held at Sugarhouse Park, and all proceeds directly support education and meals for children in Haiti.
DOWNTOWN YOGA FESTIVAL
The Leonardo at Library Square A premiere event for anyone looking to experience and learn about the benefits of yoga.
Other Races 9
KOMEN RACE FOR THE CURE
23
5K RUN DEAD ZOMBIE RUN
9
SPLASH N SPRINT TRIATHLON
23
COLOR ME RAD
16
FESTIVAL OF ROSES 5K
16
NATURE TRAIL RUN
16
TEMPLE TO TEMPLE RUN
Bountiful
colormerad.com/locations
Draper Logan
American Fork
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HEBER VALLEY MEMORIAL RUN
30
PARK CITY WILD HALF
Heber City www.facebook.com/HeberValleyMemorialRun Kamas
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out ‘n about / May ‘15
FUN/ARTS 1-30 WINNIE THE POOH
The Children’s Theatre This is one for the kids. A timeless group of friends live on stage.
7-9
ROBOTICS: EXPLORING SENSORS
7
MOUNTAIN WEST ARTS CONFERENCE
8
AMERICAN PIANO QUARTET
8
X96 TOYOTA BIG ASS SHOW
11
MARIACHI DIVAS
12
FOSTER THE PEOPLE
Natural History Museum A hands-on robotic workshop.
8 X96 TOYOTA BIG ASS SHOW
The Cultural Celebration Center, West Valley City Come bond with the art community! Jeanne Wagner Theatre, Fans of piano music unite!
1-30
USANA Amphitheatre, West Valley 311, Rise Against and Panic! At the Disco perform this year.
16 ALAN JACKSON
The Ellen Eccles Theatre, Logan Two-time Grammy award-winning all female band Mariachi Divas will perform in Logan. The Complex Upbeat and fun, this band is a crowd pleaser.
15-23 INNOVATIONS, BALLET WEST Rising stars of choreography display their talent in this Ballet West production.
16
ALAN JACKSON
19
ED SHEERAN
22
PASSION PIT
USANA Amphitheatre, West Valley Country fans unite! Come see Alan Jackson’s 25th Anniversary Tour. Energy Solutions Arena Chart-topping musician Ed Sheeran performs in May. Red Butte Garden, Impressive melodies and catchy rhythms have made Passion Pit popular for years.
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ED SHEERAN
22-23 MAHLER’S SYMPHONY NO. 4
Abravanel Hall, Come enjoy fine classical music performed by ’s best musicians.
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ROBERT PLANT AND THE SENSATIONAL SPACE SHIFTERS
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TAME IMPALA
12
The Depot, Robert Plant is still rocking, and now is graced is with his presence.
29 TAME IMPALA
The Depot, What many consider to be the future of rock, Tame Impala brings their modern yet strangely familiar sound to .
29-31 OGDEN MUSIC FESTIVAL
Fort Buenaventura State Park, Ogden Americana, roots, bluegrass and more in a fun outdoor setting.
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22 PASSION PIT
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ROBERT PLANT AND THE SENSATIONAL SPACE SHIFTERS MAY 2015
13
FITNESS
THE
Weirdest
FIT N ES S T R EN DS
I was going to start this list with Jazzercise, but I found some stuff that made Jazzercise look pretty normal.
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PRANCERCISE This isn’t some clever name—it’s literally prancing around to get fit. It makes for some stellar Youtube videos (11 million views), but after some soul searching, I don’t have what it takes to try it.
Healthy-Utah.com
HAWAII CHAIR
AIR SHORTS
There’s no better way to look like an insane person. Just sit on this chair, where the seat moves in a motordriven circle, supposedly working your abs and core. In reality, it’s probably not good for your spine, but great for your hula-hooping skills.
The best way to describe them: inflatable adult diapers. Born from the idea that you can sweat off weight, these air shorts didn’t help anyone lose weight, and made you look incredibly dumb at the same time.
RED LIGHT GREEN LIGHT DINNERWARE
TREADMILL BIKE Say you want to walk owside, but you want to roll at the same time—treadmill bike! It’s a gangly, awkward contraption that is now buried in garages or dumps, maybe because people realized that if they want to run outside, a moving treadmill is a ludicrous option.
Sometimes food really speaks to us, and meals are truly a joy. But when a plate nags us about calories, and a fork flashes a red light to tell us to stop eating, that is just too far.
FACE TRAINER
This product is supposed to tone your facial muscles. It’s also great if you want to look like a cyborg mummy.
BLUE SUNGLASSES Red and yellow are supposed to induce appetite, and blue is supposedly unappetizing. So naturally, lose weight by wearing blue sunglasses, right? This is an actual thing, thanks to some daring company. The obesity problem is on you Oakley!
TRAMPOLINE DANCING There are many variations of trampoline workouts, but the oddest is probably the one where everyone has their own mini trampoline and bounces in unison to pop music.
A note: this article is just for fun. We don’t want to mock anyone seeking Facebook.com/HealthyUT
alternative methods for getting fit. Just be careful not to get scammed, and remember that fitness can be both practical and effective. MAY 2015
15
FITNESS
SPRING INTO ACTION
We’ve got three different ways to help you burn 500 calories. That’s equal to two bags of M&Ms. Here’s how to melt the pounds away. Lots of people feel a real vigor and earnestness about losing weight and getting healthy around New Year’s. But, by the time spring has sprung, that New Year’s resolution has melted with the winter snows. Here are three ways to help you get back on track and burn a quick 500 calories.
BIKE
Spin away calories with a stationary-bike workout that will help you see results.
MINUTES
RPM
0:00 - 5:00 5:00 - 10:00 10:00 - 12:00 12:00 - 13:00 13:00 - 15:00 15:00 - 16:00 16:00 - 18:00 18:00 - 19:00 19:00 - 21:00 21:00 - 25:00 25:00 - 26:00 26:00 - 27:00 27:00 -28:00 28:00 - 29:00 29:00 - 30:00 30:00 - 33:00 33:00 - 35:00 35:00 - 40:00
80 80 80 85 90 85 95 85 95 90 100 90 100 90 100 90 95 80
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LEVEL 5 7 8 6 8 6 8 6 8 6 8 6 8 6 8 6 8 4
STAIRCLIMBER
If you consider yourself a stair-climbing machine, try this on for size. Not only will you burn calories, you’ll tone too. Be sure not to cheat. Stand upright with your abdominals firm and, if you can help it, avoid using the rails for support when you get tired. To pump up your workout, go hands-free and move your arms in motion as if you were running.
TREADMILL
The trick with this routine is to keep the incline of your treadmill at 1 percent the entire time. This can be modified to suit your fitness level.
MINUTES
PACE
0:00 - 10:00 10:00 - 10:20 10:20 - 11:20 11:20 - 14:00
5.0 mph 7.5 mph 5.0 mph Repeat minutes 10:00-11:20 twice 5.0 mph 6.5 mph 5.0 mph 6.5 mph 5.0 mph Repeat minutes 31:00 -39:00 twice Gradually slow pace to cool down
MINUTES
RPE
0:00 - 5:00
4-5 - Warm up
5:00 - 10:00
5-6 - Pick up the pace
10:00 - 15:00
6-7 - Getting warmer
15:00 - 18:00
8-9 - Go all out
18:00 - 21:00
5-6 - Recover
14:00 - 17:00 17:00 - 27:00 27:00 - 31:00 31:00 - 35:00 35:00 - 39:00 39:00 - 55:00
21:00 - 51:00
Repeat minutes 15- 21 five times
55:00 - 60:00
51:00 - 61:00
3- Cool down
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CLIENT CONTENT
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MAY 2015
17
FITNESS
STRESS-FREE
WORKOUTS
1
That Don’t Involve Yoga
HIKING
To step it up a little more, turn your walk into a scenic hike. Look for local trails and explore the outdoors. Hiking adds an extra element to your regular walk and can be enjoyable for a few people or for large groups.
WRITTEN BY JENNA KOF OR D
MANY PEOPLE IMAGINE MASSIVE WEIGHTS, PUSH-UPS, AND SWEAT WHEN THEY THINK ABOUT WORKING OUT, WHICH MAKES FITNESS SEEM A LITTLE STRESSFUL. BUT ALL WORKOUTS DON’T HAVE TO BE THE SAME. THOSE LOOKING FOR MORE PEACEFUL EXERCISES OFTEN EXPLORE YOGA OR MEDITATION. WHILE YOGA IMPROVES CORE STRENGTH, BALANCE, AND BREATHING, THERE ARE OTHER RELAXING WORKOUT OPTIONS THAT MIGHT BE MORE APPEALING. HERE ARE SOME WORKOUTS THAT DON’T INVOLVE THE GYM OR THE YOGA MAT.
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WALKING
Health experts recommend walking an average of 10,000 steps per day to lose weight. There are anywhere from 20003500 steps in a 30 minute walk. For some, walking even works better than running; your joints won’t wear out, and when you find a walking partner, exercise becomes more enjoyable. Plus, walking allows for reflection and calm in a way that running doesn’t.
DANCING 4 Dance is an often-overlooked exercise. For those who enjoy dancing, this activity can be lighthearted and fun. Dancing burns calories fast, and you can dance at a party surrounded by people you like, or alone in your room. The best part is you get to choose the music and the moves. An hour of dancing burns anywhere from 250 to 600 calories! Zumba is also a popular branch of dance exercise.
Each time you brush your teeth, place your back against a nearby wall and squat down into a sitting position, as if you’re sitting on an invisible chair. Hold for as long as you brush—you’ll get a little extra burn to your morning routine!
Parkathon
At the mall, grocery store, or the movies, park your car farther away than normal. What usually seems like a hassle will prove to be a payoff— every extra step counts!
As your day in the office drags on, it seems like everything moves more slowly, including your brain, your body and the clock. Do a couple minute-long leg lifts while sitting in your chair and you’ll feel the burn. You’ll also feel more awake.
Those seeking more active and fun exercises may want to try longboarding. This is different than skateboarding in board style and location. Many long board riders choose hills and long streets to ride or race, but going down a gradual slope or even flat roads can be very peaceful. Make sure you wear proper gear and protection; many longboarders end up with a few cuts and scrapes.
Toothbrush Wall Squat
Office Chair Leg Lift
LONGBOARDING
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SNEAKY NON-STRESS WORKOUTS
Sources: Fitness Blender, Better Health, Seventeen
Healthy-Utah.com
FITNESS
FOUR PROBLEMS WITH HOW PEOPLE WORK OUT THEIR BACKS IN TODAY’S LIFESTYLE WITH SITTING AT COMPUTERS ALL DAY AND THE FORWARD MOVEMENTS THAT WE DO, MOST OF US ARE GOING TO BE NATURALLY IMBALANCED, SO IT IS A GOOD IDEA TO EMPHASIZE BACK EXERCISES. AS A PERSONAL TRAINER I’M CONCERNED THAT MOST PEOPLE NEGLECT TO TRAIN THEIR BACK, WHICH IS AN INTEGRAL PART OF A HEALTHY LIFESTYLE AND A SUCCESSFUL INJURY PREVENTION PROGRAM.
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3
FORM IS EVERYTHING WHEN IT COMES TO TRAINING YOUR BACK, ESPECIALLY YOUR LOWER BACK. It is important to make sure that you are keeping your core engaged and you are not rounding your back and putting too much stress on the spine. One of the best techniques is to suck your belly button in towards your spine and push your chest out while keeping a straight line with your spine. This ensures it is supported.
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DON’T NEGLECT WARMING UP YOUR BACK PROPERLY, AND DON’T TRAIN TOO INTENSELY TOO SOON. This significantly increases the risk of injury and is counterproductive. Make sure to warm your back up for 10-15 minutes before you go into an intense back training. A good way to warm up is to do some light cardio work and then some lighter versions of 15-20 reps of what you will be doing in your workout.
Below are some tips that you can use right away to start seeing the results you want while making sure you are staying healthy.
1
DON’T CHOOSE WEIGHTS THAT ARE TOO HEAVY. Always choose weights that are lighter in the beginning so you can practice your movements, and then slowly increase the amount of weight you use. By choosing lighter weights, you will be able to get the muscle memory you need and it will also help warm up the back so you can have a more effective workout.
4
TRAINING ONLY YOUR LOWER BACK OR YOUR UPPER BACK NEGLECTS TOTAL BALANCE. To solve this problem make sure you break down the areas of your back to train and keep it simple by spending equal time on both areas.
Muscular imbalance is a very common thing that contributes to injuries and pains. Many place too much emphasis on the front part of the body (abs and chest muscles or what we like to call the “beach muscles”) and totally neglect the back. A good way to solve this problem is to follow this rule: for every set of chest or ab exercise you do, do two sets of back to make sure you are totally balanced.
Greg Marshall
Greg Marshall is the personal training manager at The Gym at City Creek. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com
MAY 2015
19
FITNESS
CORE WORKOUTS
FOR A TIGHT MIDSECTION
Tone up and slim down with these targeting, gut-busting moves. SOURCE: CITIHEALTH.COM
“
They really don't know the trigger for Type 1 Diabetes, because it's an auto-immune disease; however, the maintenance of one's nutritional and fitness lifestyle can have a direct effect on Type 2 Diabetes.
”
- Laura Western, Executive Director, JDRF
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Healthy-Utah.com
FITNESS
4 AB MOVES FOR A TIGHTER MIDSECTION
T
hink of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities. All our movements are powered by the torso — the abdominals and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more. Whether you’re goal is to build six pack abs or working out to make your tummy flat, your core will benefit with these 4 moves. Increase sets or weight for a more advanced workout.
2
SIDE PLANK Works obliques — the abdominal muscles on the side of your torso. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5. Continuing for 1 minute. FOCUS ON FORM: Be sure your hips and knees stay off the floor.
1
3 ABDOMINAL PLANK Works entire core and upper- and lower-body muscles. Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. FOCUS ON FORM: Don't drop your hips or raise your butt. The trick is to pull your
belly button toward your spine.
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GLUTE BRIDGE MARCH Works abs by forcing them to stabilize your spine as you lift your hips off the floor. Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right
knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.
the
AbsDiet
FOCUS ON FORM: Don’t allow your hips to sag at any time during the movement.
4
LUNGE WITH ROTATION Works your glutes, thighs, abs and hamstrings. Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That's 1 rep. Do 2 or 3 sets of 10 to 15 reps. FOCUS ON FORM:
Keep your elbows straight but not locked. Make sure the rotation comes from the upper torso, not just the
I
n addition to your workout, try eating these foods recommended from The Abs Diet called Abs Diet Powerfoods. Look no further for the ultimate eater’s cheat sheet. These foods will keep you lean for life. They are among the best for nutrients and ingredients that help fight belly fat. Together, you’ll have the desired look in no time.
BONUS: Incorporating these foods into your diet will not only help you look and feel great, they protect against heart disease and cancer. JUST REMEMBER THE ACRONYM:
A lmonds & other nuts B eans & other legumes S pinach & green veggies D airy (low-fat) I nstant oatmeal E ggs T urkey & lean meats P eanut butter O live oil W hole-grain breads & cereals E xtra-protein (whey) powder R aspberries & other berries
MAY 2015
21
How nature refuels our mental capacity
a renewable
Serenity
Effortless Attention
What Works, What Doesn’t It isn’t just green things that captivate our attention effortlessly and have restorative effects. Meditation, sleep, fire and a number of other things work as well. As long as the activity doesn’t require vigilance and mental exertion, it probably has a restorative effect. This might leave some wondering if video games are a good way to rest that directed attention. Though it is true that video games can provide a degree of escape from life, Sullivan says, they actually put huge demands on attention. In fact, research suggests that video games may worsen our ability to pay attention, he says.
22 HEALTHY UTAH
M Healthy-Utah.com
T
here comes a point when a person simply cannot focus anymore, when eyes glaze over, when thinking is just too great a burden. It’s like a car that’s run out of gas; we’ve run out of whatever strength powered us before. Though mental exhaustion will certainly never be erased, behavioral scientists have nailed down certain behaviors that both drain our attentional capacity, and restore it. As the research progresses, it becomes more and more clear that exposure to nature is good for more than just recreation; it is vital for anyone who desires a vibrant mental capacity.
WHY PAY ATTENTION TO AN ARTICLE ABOUT PAYING ATTENTION? “Everything we care about in this world depends on our capacity to pay attention,” says Dr. William Sullivan of the University of Illinois, who studies how environments influence health and wellbeing. Relationships, work, parenting, education and a million other things demand focus for a successful outcome, but our focus is finite. For example, after a long day at work, you come home and your spouse wants to talk about something important. You just don’t have the mental energy to listen effectively, your spouse gets angry, feels hurt, etc. Clearly, when we run out of focus, bad things happen. According to Sullivan, when we wear out our capacity to focus attention we are more likely to:
• • • •
JUMP TO CONCLUSIONS MISS SOCIAL CUES BE IMPULSIVE BE IRRITATED
“When we are mentally fatigued, we are not our best selves,” he says.
RESTORING MENTAL ENERGY Sullivan conducts research on how our environment affects our ability to pay attention, and his work contributes to a substantial body of existing work that has a clear consensus: exposure to nature restores our capacity to focus. But how? To understand the mental benefits of nature, one must understand that there are two ways to pay attention:
1. FOCUSED OR DIRECTED ATTENTION This is the kind of attention you need for single activities, like researching something, typing a paper, building something, etc. For these activities, you choose to exert mental capacity to perform a task, and by doing so, you also choose to exclude outside factors like people, sights and sounds. You also exclude internal thoughts that don’t relate immediately to the task at hand. It is this kind of attention that gets fatigued with overuse.
2. EFFORTLESS ATTENTION Try to recall the last time you looked at a crackling fire, forest or waterfall. They most likely captured your attention without any exertion on your part. Humans by nature are drawn to these things and many other natural occurrences, and sometimes we even spend hours observing. Exposing ourselves to something that absorbs our effortless attention (type 2), is essential for restoring focused attention. Nature has the power to grab our attention and maintain it, giving our focus an opportunity to relax and rebuild. “Directed attention fatigues people through overuse,” explains Stephen Kaplan, an influential attention researcher. “If you can find an environment where the attention is automatic, you allow directed attention to rest.”
MIND
The world we’ve created places too much demand for the first kind of attention, according to Sullivan. We become fatigued quickly, even before our work day is over. And after work, there are subways, billboards, crowds and more demands for mental attention. There is little rest, until we find a restorative place. For those dubious of claims akin to “nature heals,” take comfort that this particular field of research is quite rich. A host of studies support the claims that exposure to nature drastically improves one’s ability to focus. For example, researchers from the University of Michigan had study participants perform a cognitive task with numbers, after which the participants went on a walk and were retested. Half of the participants walked in green areas, such as gardens, and half walked in the city. The nature walker’s scores improved significantly, and the city walker’s scores did not. Dutch researchers examined the medical records of more than 345,000 people, and found that those living near a green space had a significantly reduced risk of anxiety and depression.
SO WHAT DO YOU DO? Exerting focused attention for too long can very literally make us worse employees, spouses and humans. In fact, depleted focus is what many people will call “stress.” The key is to recognize our finite capacity for focused attention, and to recognize mental fatigue in ourselves. Regular breaks from our daily tasks to talk a walk in the park, or even look out the window, can do wonders for our productivity. “It is not unlike a muscle that gets a break from lifting,” Sullivan says. Bear in mind that regularity is key. Some live for vacation days, and some vacation activities do indeed have a restorative effect, but mental fatigue will set in again your first day back at work. You don’t have to go to Yosemite every week. Finding some source of effortless attention every day, even if it is a bonsai tree in your office, will make you feel more cooperative, more capable of listening and more in control of your behavior. Sources: psmag.com, apa.org, pss.sagepub.com
WRITTEN BY MICHAEL RICHARDSON
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MAY 2015
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Serenity
24 HEALTHY UTAH
FENG SHUI
Healthy-Utah.com
HOW ORDER and ORGANIZATION AFFECT OUR HEALTH
L
ook around. Take in your space. Do you see order or disorder? Feng Shui (pronounced "fung shway"), is the art of order – the proper use of space. It’s a Chinese discipline that teaches us how to enhance our life energy (called ‘chi’), and is largely based on our space allocation and arrangement. In other words, your decorating style impacts multiple aspects of your life. If your office or home environment borders on ordered chaos or randomly placed furniture and stacks of stuff, it’s a good bet your finances and family, your health and emotional well-being, are just as chaotic. “Everyone knows that when you don't have your health, it seems like everything else is out of balance,” writes Karen Rauch Carter, feng shui consultant and author of the best-selling book Move Your Stuff, Change Your Life.
SQUARES AND FLAT STUFF: Squares and flat items exude the energetic movement that works well in this area, so let's say a flat, square, stone coffee table would be about perfect! Mix and match with these shapes to get what feels right for you.
RELIGIOUS OBJECTS: Some people like having a reminder of the higher forces of the universe around and the center is one of the better places to put them. The religious style or symbolism doesn't matter—the intention behind it does. If the symbol is made of stone, so much the better.
6 FENG SHUI TIPS
These suggestions will help you start incorporating feng shui into your home, office, and life.
“The center, or heart, of your home is such a special place. It holds your physical energies. Some homes feel like there is no heart, and it usually shows in the people who live there,” observes Carter.
1. A cluttered and messy environment keeps energy from flowing properly. Start off by cleaning your home or office and getting rid of anything that is no longer useful.
There are things you can add to your home to help it have heart. Carter suggests adding the following components:
2. If anything is in need of repair, simply fix it or throw it away.
EARTH: The earth elements reign supreme in the home, so feel free to load it up. A live plant that is growing in some fresh soil can really improve your energies for health and balance. I also like using a plant because it actually needs attention and nurturing. If you nurture the plant, the universe will repay you in kind.
YELLOWS AND EARTH TONES: Sometimes all it takes is a simple shift in color to bring about a dramatic shift in energy. Adding yellows and even more bland earth tones to your health and balance zone can improve your health ch'i. Try a pot of fresh yellow mums in a pot of real earth.
LAUGHTER: Laughter is the best medicine. Add something that tickles your funny bone in the center of your space to hold a light-hearted energy for your health.
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W R I T T E N B Y H E AT H E R H O O K E - S O U L E
3. Take care of the little things that have been piling up such as bills and letters. Doing this allows you to start with a clean slate and helps you gain a renewed sense of clarity. 4. Use plants in your environment as well, and keep them healthy, well-fed and watered. Plants with round leaves are preferable to other varieties. 5. Drafts should also be cut off as they can carry away money and cause health problems. 6. Avoid excessive overhead light and keep sharp-cornered objects to a minimum.
MAY 2015
25
Serenity
Smartphone Separation Anxiety
A NEW STUDY CONFIRMS THIS IS A REAL THING In the modern world, millions of people own smartphones. A smartphone not only takes phone calls and text messages, but it also has capabilities for email, GPS, and a myriad of other functions. As such, people have developed quite a dependence on the devices, and a new study shows just how far this dependence goes. A study from the University of Missouri found that when frequent smartphone users had their phones taken away from them, they experienced separation anxiety, and performed more poorly on tasks testing their mental capacity. The effects of separation from their smartphones were not just mental, researchers discovered, but physical as well. When study subjects were able to hear their phones ringing in another room but were unable to answer them, they experienced an increase in blood
Yep.
WRITTEN BY CAITLIN SCHILLE pressure and heart rate. This exercise also caused study subjects to experience general feelings of anxiety and unrest. Russell Clayton, a doctoral student at the University of Missouri and the lead author of this study, explains how this separation anxiety occurs. “The results from our study suggest that [smartphones] are capable of becoming an extension of ourselves such that when we are separated, we experience a lessening of ‘self’ and a negative physiological state,” he said. While smartphones offer great convenience and entertainment, they also come with potential detriments. They’ve been blamed for everything from cancer to car accidents to social dysfunction. As this latest study shows, we should take our phones seriously, and understand how influential they can be in our lives. Sources: newsweek.com, nsc.org
The Test.
Smartphone Addiction. MAYBE YOU'RE ADDICTED, OR PERHAPS YOU KNOW SOMEONE WHO IS. YOU PROBABLY ALREADY KNOW THE SYMPTOMS – • Feeling anxious whenever you do not have your phone in your physical possession. • Constantly checking the phone for new texts, coupled with the compulsion to respond immediately. • Did you feel that? Your phone just vibrated, and you felt it. Yet looking at the phone, you realize it's a false alarm. Phantom cellphone vibration syndrome is real, and it's a symptom of addiction. • You're not listening. In fact, you have no idea what the person in front of you is talking about. Why? Because you keep checking your Facebook page, tweets and texts.
Try leaving the phone at home. Yep, this is the real deal—graduation day. Spend a day without technology at
• Failing in School. Poor grades can often be blamed on using the smartphone in classes. There are apps that block social media, which may help.
your fingertips. You may need to do this in small doses, starting off with an hour or two and then
• Running to the store for 30 minutes and halfway there you realize you forgot your phone and you MUST turn around to get it.
progressing—gasp—to a whole day. Believe it or not, you can do it and the world will not come
If checking and rechecking your phone comes as naturally to you as breathing, or if you feel anxious or restless any time your phone is not on or near you, you may have a technology addiction.
to an end.
Source: psychologytoday.com
26 HEALTHY UTAH
Healthy-Utah.com
Serenity “Being married makes people happier and more satisfied with their lives than those who remain single – particularly during the most stressful periods, like midlife crises.”
Marriage is Good For You
WRITTEN BY ANGELA SILVA
It Causes Happiness
T
he results are in: married people are happier than single people. But which came first, the marriage or the happiness?
A new study wanted to find an answer to that question. Several studies have looked at the effects of marriage on happiness and life satisfaction, but critics have claimed there are flaws or basic bias in the research. •
•
First, they claim that happier people are more likely to marry than less happy people, and that marriage itself doesn’t cause happiness. Second, they argue that the benefits of marriage aren’t lasting and the studies don’t accurately portray couples in all stages of life.
The National Bureau of Economic Research wanted to know the truth, so they controlled for pre-marital happiness. And guess what they discovered? Being married makes people happier and more satisfied with their lives than those who remain single – particularly during the most stressful periods, like midlife crises.
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The last part of the findings are, perhaps, the most important.
have a shared load and shared friendship,” Helliwell said.
The benefits of marriage are most important during stressful periods of life.
But, there is more. Those who were married were not the only ones who reported higher levels of happiness. Living with a romantic partner, regardless of legal marital status, was the true predictor of happiness. Friendship seems to be the underlying factor in the whole study, as those surveyed who reported their spouse or partner as their best friend also reported being twice as happy and satisfied compared to others.
According to the Nobel-prize winning economist Gary Becker, the marriage dynamic has drastically shifted over the past century, evolving from women looking for men to provide, and men looking for women to run a household. This stereotype has evolved into more equally-contributing partners looking for companionship. John Helliwell of the Vancouver School of Economics explains that this deeper friendship shared between spouses is especially important during middle age where many people report diminished life satisfaction. “The biggest benefits come in highstress environments, and people who are married can handle midlife stress better than those who aren’t because they
“Maybe what is really important is friendship, and to never forget that in the push and pull of daily life,” Helliwell said. Regardless of your own life situation, everyone has the ability to increase their happiness and life satisfaction by developing and nurturing long-lasting, committed friendships and relationships. Overcoming the difficulties of life and finding enjoyment may just be a matter of finding someone to share the ride with. Source: The National Bureau of Economic Research
MAY 2015
27
FOOD
Crazy Cooking
Cooking Shows are Addicting… and Fattening? How Many Cooking
BM
Entertaining? Yes. Healthy? Well, a study recently published in the journal Appetite found that women aged 20 to 35 who both got new recipes and culinary information from cooking shows and cooked from scratch weighed 11 pounds
more on average than women
who didn’t watch those cooking shows. This challenges the notion that you eat healthier when you cook from scratch at home. The study also found that getting recipes from social media also correlated with a higher BMI.
28 HEALTHY UTAH
Shows Are There?
Here are the most popular cooking TV shows right now: The Chew (Gets about 3 million viewers a week.) Hell’s Kitchen (About 5 million viewers watched the first episode of the 2014 season.) America’s Test Kitchen (4 million unique viewers/month.) Top Chef (Last episode in 2014 drew 2.6 million viewers.) Worst Cooks In America (2015 season premier drew 2.1 million viewers.) Chopped The Rachael Ray Show Kitchen Nightmares Iron Chef America Come Dine With Me Cutthroat Kitchen The list goes on and on…
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chef wars:
PAULA DEEN’S RECIPES THAT WILL KILL YOU
Chef Anthony Bourdain called Deen
Bacon Cheeseburger Meatloaf Your arteries will never forgive you.
“the most dangerous woman in America.”
Double Chocolate Ooey Gooey Butter Cake Ice Cream Paula raises the bar for the definition of “unhealthy.” Bill Nicholson’s Krispy Kreme Bread Pudding. The recipe calls for two dozen Krispy Kreme donuts. Lady’s Brunch Burger. Sounds delicate, but it’s actually a bacon cheeseburger with glazed donuts for buns. Ultimate Fantasy Deep-Fried Cheesecake. A sensational Youtube video as well, this recipe seems like it can’t be real, but it is. Twinkie Pie. Pour pudding and whipped cream over Twinkies.
Paula Deen’s UnHealthiest Quotes
The Paula Deen
Effect
“I’m your cook, not your doctor!”
Anyone familiar with Paula Deen’s cooking show (which is no longer airing), would not be surprised that cooking shows might be making us fatter. Some of her recipes aren’t just unhealthy—they are downright nauseating. Imagine eating state fair fare everyday and you pretty much have the Paula Deen Diet.
Some other tidbits
99 million In 2013, the Food Network was in an estimated 99 million US households, according to Forbes. Facebook.com/HealthyUT
“I’m gonna take this piece of corn and I’m gonna take some mayonnaise on my paintbrush, and I’m just gonna slather that mayonnaise – y’all still with me? – I’m gonna just slather this corn with mayonnaise.”
8/10
US adults watch cooking shows at least rarely, according to a Harris Poll.
“I’m gonna start with 2 cups of sugar…I’m gonna add one cup of packed light brown sugar. I’m gonna add two-thirds a cup of white corn syrup. I’m gonna add two-thirds of a cup of butter—sounds delicious doesn’t it? Oh, and I’m gonna add one cup of heavy cream.”
“I’m gonna add…what the heck, I think I’ll put a tablespoon of butter in it, just ‘cause I saw the butter sitting back here! ...Can’t resist it!”
32 million
Over a seven-day period in 2014, 32 million people tuned into the Cooking Channel. MAY 2015
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FOOD
A great low-carb choice!
Jamaican Jerk Chicken Lettuce Wraps Prep Time: 25 minutes Cook Time: 5 Minutes Total Time: 25 Minutes Serves 4
INGREDIENTS 8 2 1 to 2 ¼ cup 3 2 cups ¼ cup 1 l
Nutrition Information
Serving size: 2 lettuce wraps Calories: 284 Fat: 16.9g Saturated fat: 3.1g Unsaturated fat: 0.0g Trans fat: 0.0g Carbohydrates: 9.2g Sugar: 2.0g Sodium: 245 mg Fiber: 1.4g Protein: 24.1g Cholesterol: 71mg
Boston lettuce leaves, but iceburg lettuce also works chicken breasts, cut into small pieces tbsp Jamaican jerk seasoning (store bought or recipe follows) peanuts, chopped green onions, chopped coleslaw mix cilantro, roughly chopped ime cut in slices
SAUCE 1 cup 1 tsp
mayonnaise Jamaican jerk seasoning
JAMAICAN JERK SEASONING 1 tbsp 2 -3 tsp 2 tsp 2 tsp 2 tsp 2 tsp 1 tsp 1 tsp ½ tsp ½ tsp ½ tsp ¼ tsp
Credit: Jo, www.jocooks.com Jo loves to bake and cook and on her blog you’ll find a variety of recipes. She is the photographer, the recipe developer, and the writer. Email: Jo@JoCooks.com
garlic powder cayenne pepper onion powder dried parsley sugar salt paprika ground allspice black pepper dried crushed red pepper ground nutmeg ground cinnamon
INSTRUCTIONS • • •
• •
Spray a nonstick skillet with cooking spray. Heat over medium heat. Sprinkle 1 or 2 tbsp of the Jamaican jerk seasoning over the chicken and toss making sure each piece is generously seasoned. Add the chicken to the skillet and cook for a few minutes, it will cook in about 5 to 7 minutes or so because pieces are fairly small. Make the sauce by mixing together the mayonnaise with a bit of Jamaican jerk seasoning. To assemble the lettuce wraps, top each lettuce leaf with some of the coleslaw mix, chicken, green onions, cilantro, peanuts and drizzle with a bit of the mayo sauce.
NOTES This recipe yields about 8 or 9 lettuce wraps, 2 wraps per serving. The Jamaican Jerk seasoning recipe will yield more than the necessary seasoning required for this recipe, store in a jar or airtight container for later use. Also, 2 tablespoons of the seasoning makes the dish pretty spicy, so add less if you’re looking for a tamer dinner.
30 HEALTHY UTAH
Healthy-Utah.com
NUTRITION
Coconut Oil? Should You Use
The comeback and the consequences WRITTEN BY JENNA KOF ORD
MANY CONDEMNED COCONUT OIL YEARS AGO BECAUSE IT WENT INTO A LOT OF PROCESSED FOOD. RECENTLY, HOWEVER, COCONUT OIL IS BEING HERALDED AS A NUTRITIONAL HERO. MANY SCIENTISTS ARE STILL ON THE FENCE ABOUT THIS, SO BEFORE DIVING INTO THE COCONUT OIL CRAZE, MAKE SURE TO UNDERSTAND WHAT YOU’RE BUYING, HOW TO USE IT BEST, AND WHAT IT DOES TO YOUR BODY. WHY COCONUT OIL WAS DEMONIZED
The New York Times traced the origin of coconut oil’s shame to 1994 when a study was released revealing the saturated fat in a bucket of popcorn was the same as in six McDonald’s Big Mac hamburgers. The popcorn was popped in coconut oil, and the stigma stuck for years. Many studies back then concluded that coconut oil wasn’t good for you, but more recent research notes that many of those studies used refined and hydrogenated coconut oil containing trans fats. “These studies have no relevance to the unrefined, organic, virgin coconut oil that is commonly found in health food stores today,” says Authority Nutrition. Recent research is uncovering redeeming qualities of coconut oil, many of which revolve around lauric acid, a medium chain triglyceride (MCT). MCTs are fatty acids that provide fewer calories than other fats and are more quickly absorbed by the body and metabolized. The theory is that MCTs are therefore more easily converted into fuel rather than stored. Coconut oil has many MCTs, though lauric acid is the most prevalent. Lauric acid, in addition to being an MCT, is an excellent antimicrobial agent used in a variety of products for that purpose. Research shows that consuming coconut oil instead of other solid fats rich in trans-fatty acids results in a better blood lipid profile, which may indicate a healthier alternative for food manufacturing. But let’s not go shoveling it into our diets, warns BYU nutrition professor Dr. Sarah G. Bellini. She says that the overall recommendation for coconut oil is to “use it sparingly.” It contains more saturated fat than vegetable oils, and even more than butter. Bellini says that these high contents of lauric acid and myristic acid have a greater effect in raising cholesterol. She says saturated fat is associated with increased cholesterol levels. “People following a vegan diet may choose to replace butter with coconut oil,” Bellini says. “Some people may choose to substitute butter with coconut oil for the flavor. The overall recommendation is to limit saturated fat in the diet. There is insufficient evidence to support the use of coconut oil for weight loss, high cholesterol, diabetes, and other diseases.”
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Molecular biologist Dr. Daniel Hwang told the New York Times “there is no concrete specific data yet to support” the exact health benefits of coconut oil. This doesn’t mean coconut oil is bad for you necessarily, but that glamorized internet-produced health claims are more trendy than factual.
NOT ALL COCONUT OIL CREATED EQUAL
But now that coconut oil is making its way back onto the shelves, how will you know which type to buy? Labels with names like organic oil, refined oil, RBD oil, virgin oil, and even extra virgin oil will easily confuse consumers. Coconut oil is an ingredient in many foods, and comes in many forms for culinary use. Some varieties are too refined, and therefore lose their beneficial properties. Liquid coconut oil, for example, which claims to stay liquid in the refrigerator, is really just a derivative of coconut oil, with the lauric acid removed. Stick with virgin coconut oil. Health Impact says that there is no difference between “virgin” and “extra virgin” oil; it is simply a marketing technique. There is a difference, however, between coconut oil and other types of oil, like canola oil and olive oil. Canola oil and coconut oil share the same amount of calories per tablespoon and the same number of fat grams, but canola oil has unsaturated fat compared to coconut oil’s saturated fat. Canola oil also offers 16 percent of the daily recommendation for Vitamin E intake, while coconut oil barely has any traces of this vitamin.
COCONUT OIL CAN LAST FOR UP TO SIX MONTHS, SO MANY RECOMMEND BUYING IN BULK TO SAVE MONEY.
COOKING WITH COCONUT OIL Be warned that there really doesn’t seem to be a well-founded reason for giving up olive oil or other oils for coconut oil in cooking. The high levels of saturated fat in coconut oil make it fine for once-in-a-while use, but keep those monounsaturated fats handy for most of your cooking. Many vegans turn to coconut oil for its use in making flaky pie crusts, banana bread, and even ice cream fudge topping substitutes. Healthy Eating recommends using coconut oil for sauces and low-heat baking because of its medium smoking point. Others suggest using it for smoothies and for making granola. If your coconut oil is solid and you want to use it as a vegetable oil substitute, melt it over low heat and let it cool briefly, and then use it to replace oil in your recipe, keeping measurements the same. Be quick, or the coconut oil will return to a solid state, which could mess up the recipe. For things like pie crusts and other baked goods which need solid fats for texture, solid coconut oil can be used just like you would use butter in a recipe.
Sources: Health Impact, Healthy Eating, Cleveland Clinic Food Renegade, New York Times, Huffington Post, Organic Facts, BYU nutrition, sciencedirect.com
MAY 2015
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5
NUTRITION
Smart Ways to Beat Setbacks
Fast Food Isn’t Getting Healthier
LET’S FACE IT: WE ALL GIVE IN TO TEMPTATIONS
sometimes, especially when it comes to eating. So if you slip up while maintaining your healthy eating efforts, does it mean you’ve failed? Not even close! Everyone is bound to have moments of weakness, and the good news is that it’s never too late to get back on track. The simple fix? If your indulgences have caused you to pack on a few pounds or experience cravings, simply cut back on sugars and carbs, including fruits, whole grains, and starchy vegetables for a while. Once you've lost the added weight and eliminated your cravings, you can pick up where you left off.
W RITTEN BY JENNA KO F O R D
FOLLOW THESE TIPS TO FIGHT OFF TEMPTATION:
CHAINS BOASTING HEALTHY OPTIONS, BUT REMAINING AN ENEMY OF PUBLIC HEALTH McDonald’s began removing unhealthy menu items in September 2013. They also promised to offer more fruits and vegetables throughout the menu. This isn’t the first time the chain has tried repositioning itself as healthier. During his tenure, President Clinton partnered with McDonald’s on this agenda, but only one specific health initiative was promised: providing a choice of a side salad, fruit, or vegetable instead of fries in a meal. Years later, Americans aren’t seeing much of an impact. A recent study from the USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University reported fast food portion sizes and product formulation has not changed significantly from 1996-2013. Researchers looked at calorie, sodium, saturated fat, and trans-fat of fast food menu items in three national fastfood chains. They found the average numbers for these categories remained constant for decades. The only thing that changed was the trans-fat of fries. A cheeseburger meal with fries and a regular drink fluctuated from 1,144 to
32 HEALTHY UTAH
•
Empty your cupboards, refrigerator, and freezer of any unhealthy foods that may have crept in there and that may be triggering your cravings.
•
When shopping for groceries, skip the chip and cookie aisles and focus on healthier foods, like vegetables, eggs and reducedfat dairy, beans and other legumes, lean sources of meat, poultry, and seafood, whole grains and fruits, and healthy fats, such as extra-virgin olive oil, nuts, and avocados.
•
Always carry a healthy snack with you, so when unhealthy temptations come your way, you can eat something nutritious instead. Pack grab-and-go snacks, like a reduced-fat cheese stick with some celery, cucumbers, bell peppers, or grape tomatoes. A small bag containing a handful of nuts and a piece of fruit or an individual container of hummus with veggies is also a good choice. You could also grab a proteinand fiber-rich snack bar.
•
If someone gives you unhealthy food as a present, like a box of candy or a tin of your favorite cookies, take it to work, or give it to a neighbor or friend who will appreciate it.
•
When going out to eat, don’t even look at the dessert menu. Instead, plan on eating a serving of a ricotta crème dessert, or some fat-free Greek yogurt when you get home. Add an extract of your choice and some chopped nuts as a topping.
1,757 over the years. For a 2,000-calorie diet, this represents 57 to 88 percent of the daily caloric intake. Researchers found only small calorie changes in the 27 items they analyzed. They used company nutrition listings and public databases to find their data. McDonald’s has been accused of continually finding ways to add sugar, fat, and sodium to its menu items. Even McDonald’s apples came with a caramel sauce, which was later removed. Wendy’s has menu items under 400 calories, but they still hit high numbers with their go-to foods—a large Frosty has 1,000 calories. Sonic may be the biggest calorie offender, with drinks, malts, and shakes easily reaching 1,500 calories. Many fast-food chains try to highlight their healthy options while they sneak sugar in through the back door. Even the salads offered by the fast-food restaurants need to be looked at twice.
Source: SouthBeachDiet.com
Source: now.tufts.edu
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TIPS FOR KEEPING FAST FOOD CALORIES UNDER CONTROL
Use caution with condiments and dressings. When choosing items, be aware of calorie—and fat—packed salad dressings, spreads, sauces, and sides such as sour cream. Mayonnaise- and oil-based sauces in particular add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard you can add yourself—controlling how much you put on your sandwich. Stick to zero-calorie beverages. Soda is a huge source of
Can fast food be healthy?
The truth is that it’s extremely difficult to follow a healthy diet when you’re eating regularly at fast food restaurants. Fast food is typically high in trans-fat, saturated fat, sodium, and calories. And it also tends to be low in nutrients and almost totally lacking in fruits, vegetables, and fiber. Just remember that even the healthiest fast food options often have other nutritional drawbacks such as high sodium. So try to keep fast food to the occasional treat.
hidden calories. The average large soda packs around 300 calories—a big portion of your daily calorie intake. Shakes are even worse, with up to 800 calories and a day’s worth of saturated fat. And don’t be fooled by lemonade and fruit drinks which add calories and sugar without much in the way of nutrients. Order water, diet soda or unsweetened tea instead.
Be wise about sides. Watch menu items that come with one or more side dishes. Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side salads with light dressing, baked potato (easy on the toppings), fresh fruit cups, corn on the cob, or apple slices. Pass on the French fries. Do you really need those fries? A sandwich or burger should be plenty filling on its own. Or if your meal doesn’t sound complete without fries, choose the smallest size (which can be 400 calories less than a large serving). Skip the bacon. It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat.
Source: www.helpguide.org
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MAY 2015
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34 HEALTHY UTAH
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MAY 2015
35
Though this idea sounds simple and obvious, it is contrary to many established ideas in modern culture.
TY SEC U A RE BE T T
Don’t believe me? Let’s play a game!
IL
EA
RNED
T H E BI G GE S
Serenity
IG
O
A
D
EL
AS H
H F ASHION
D
uring my two years working as a high fashion international print and runway model I learned countless lessons. I learned everything from the fact that toilet seat covers remove oil from skin to what my face looks like with some else’s nose and eyebrows. Thanks, Photoshop. However, one lesson stands out in my mind more than any tip or trade secret. Sometimes this lesson feels like a secret, even though I try to share it with everyone I meet. I hope to pass it down to my future children and that they, in turn, will pass it on to their children. Curious? I’ll tell you, but be ready to share the secret!
M
When I tell people I walked away from a high fashion modeling career they look at me like I’m from outer space. It’s been seven years since I stepped foot on a runway. I’ve graduated from college, served an 18 month volunteer mission for the Church of Jesus Christ of Latter-day Saints, started a successful photography and videography business, traveled the world as a documentary filmmaker and am starting a clothing line. But to this day, people ask me if I’m ever going to pick up modeling again. You should see the bewildered and disappointed looks people give me when I tell them I’ve moved past that point of my life. They simply see being in a magazine or on a runway as one of the cooler things a woman can do.
The life-altering secret is…
You are capable of more than being beautiful.
36 HEALTHY UTAH
Why would I ever walk away from the money, fame, glitz and glamour of life as a fashion model? The answer is simple. Over the years, I’ve come to know myself and I’ve learned that Rosemary Card is capable of doing more important things than walking in a straight line in stilettos.
To find out what’s most important to a person, simply sit back and observe. Where they spend most of their time is where their heart will be also. Am I suggesting we all stop exercising, doing our hair, using makeup, and buy a closet full of sweats? Oh heck no! Just like a clean house is good for the mind, grooming is good for the soul. When we invest in ourselves we feel more confident. The trick is investing in more than one aspect of us. We can be pretty, yes. We can also be smart, funny, clever, hard working, industrious, creative, kind, driven, ambitious, resilient, giving, charitable, outward, and successful. Not only do these traits help us, but they also help others. When we build a balanced version of ourselves, we build our capacity to better the world around us. We aren’t afraid to go to work and get elbow-deep in a new project because we have either the skills for the task or the self-confidence to try something new. I don’t believe every girl and or woman is expected to change the world, but I do believe they ought to try.
ABOUT THE AUTHOR
I simply think they are wrong. Here it comes. Brace yourself.
When you watch the news, are you more likely to comment on the female anchor’s delivery and knowledge or her hair and wardrobe? When you praise your niece, are you more likely to tell her how smart she is or how cute she is? On the average day, do you spend more time preparing your physical appearance for the public eye or learning a new skill for the public good? Are you more interested in how many “likes” your latest Instagram got or how many people you helped “like” their day?
Rosemary Card
Rosemary Card is a professional photographer, documentary filmmaker and the hot dog industry’s number one fan. Due to her experiences while working as a full-time international high fashion model, Rosemary is deeply passionate about helping young women recognize their potential. Photo credit: Samanthakellyphoto.com
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BEAUTY
must haves
EDITOR’S CHOICE
Healthy
Some of our favorite beauty products of 2015 so far…
TM
FAVORITE
3 1 CAUDALIE INSTANT FOAMING CLEANSER A natural, soap-free cleanser that turns into airy foam for effective cleansing. Ingredients include grape extracts, sage and chamomile. 5 oz. - $28.00
2
ARGAN OIL, NOURISH ORGANIC Generally, when a product claims it can do everything, be skeptical. But we were pleasantly surprised that this oil did in fact work to hydrate the skin on the body, make damaged skin feel better and even make hair look and feel better. The ingredients include safflower oil, nut oil (argan), jojoba seed oil, coconut oil, hibiscus flower extract, pomegranate seed oil, rosehip and vitamin E. You can put it on your body, your face and in your hair. It can help seal split ends, make hair dry better, and restore a nourished feel to skin. 3.4 fl oz. - $19.99
KLORANE DRY SHAMPOO Who says you need water to clean your hair? Klorane’s Dry Shampoo With Oat Milk removes dirt and odor without water. It utilizes the cleansing power of corn and rice starch, along with absorbent microspheres and Silica. All you do is spray it on, wait a couple of minutes, and then brush your hair to remove the powder. It’s a great product for extended outdoor trips, or for traveling in general.
4 ELIZABETH AND JAMES, NIRVANA WHITE A sophisticated, delicate scent. It’s also versatile, and sure to become a favorite of whomever owns it. 1.7 oz. - $75.00
3.2 oz. - $19.50
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MAY 2015
37
L
A G R N O I
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Serenity
Good Smells Are Good For You
a ro
t it c a n ’t
What
a
er
w
m
ha
Notice a common theme?
th
a py
, o d can actually
SMELL
CAN TRIGGER MEMORIES, INFLUENCE OUR DATING CHOICES AND AFFECT OUR ATTITUDES. OUR NOSES ARE IMPORTANT, AND THEY CAN EVEN INFLUENCE OUR PHYSICAL AND MENTAL STATE, ACCORDING TO SOME RESEARCH. MANY RAVE ABOUT AROMATHERAPY, WHICH IS THE USE OF OILS EXTRACTED FROM PLANTS TO INFLUENCE PHYSICAL AND PSYCHOLOGICAL HEALTH. BUT FOR THOSE NEW TO THIS “SMELL TO FEEL WELL” THING, IT’S CONFUSING TO KNOW WHAT’S TRUE AND WHAT’S NOT, AND WHICH SCENTS ACTUALLY HAVE VALUE.
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Other research published in the journal Pain suggests that any smell you find pleasant can be of assistance. In one study, subjects were exposed to painful levels of heat along with certain odors. Pleasant odors improved mood and decreased pain levels, while unpleasant odors did the opposite. In another study, it was found that when people in a shopping center were exposed to pleasant smells, they were more likely to help a stranger.
d n a
First of all, this is not a new trend. The Chinese have been burning incense for millennia, and Romans used plant-based compounds for scents in their baths. As the business of essential oils, as they are called, has grown, some amazing claims are being made. Some purported effects of inhaling aromas: •
Sandalwood: Relaxes and sedates, good for treating anxiety, depression and insomnia.
•
Rosemary: Clears the mind, stimulates memory.
•
Lavender: Uplifting, good for reducing stress and anxiety.
•
Sweet marjoram: Calming and sedating, helpful for anxiety and irritability.
•
Clary sage: Uplifting and relaxing, helpful in relieving depression and anxiety.
Reduction in anxiety is the most often cited benefit of aromatherapy. But do these claims actually carry any weight? Rachel Herz, an expert on the psychology of smell at Brown University, sorted through hundreds of research articles related to scent, aroma and fragrance, trying to find the scientific backing for the claims related to aromatherapy and wellbeing. Here are some of the things she found.
Note: Bear in mind that these
oils have other benefits when applied topically, and some have benefits when ingested. This list only includes effects as an aroma.
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AROMATHERAPY EFFECTS SUPPORTED BY SCIENCE
Be Wary About Claims
LAVENDER Increased speed in math computations, increased relaxation, decreased anxiety. -International Journal of Neuroscience
Decreased negative mood during a stressful situation. -Perceptual and Motor Skills
PEPPERMINT Male and female athletic college students put peppermint on their upper lips, and experienced enhanced physical performance, including a faster 400m dash, and generating more push-ups. -Journal of Sport & Exercise Psychology
Study participants who used lavender aromatherapy increased slow-wave sleep and reported higher vigor upon awakening.
Peppermint was shown to improve performance on difficult cognitive tasks.
-Chronobiology International
-Neuroscience Letters
Aromatherapy using a blend of lavender (main ingredient), roman chamomile and neroli was used on intensive care patients, and these patients exerpienced reduced anxiety and better sleep quality compared to those who didn’t receive aromatherapy.
Peppermint odor reduced perceived workload and effort, and increased self-evaluated energy levels. -International Sports Journal
EUCALYPTUS OIL Eucalyptus oil is often cineole-based, and cineole has various medicinal qualities. Cineole odor has been associated with increased reaction time.
Increased speed in math computations, increased relaxation, decreased anxiety.
-Chemical Senses
-International Journal of Neuroscience
This oil has been the subject of much study for inhalation, to combat sinus issues and bacterial infections in the upper respiratory tract. It is accepted by many as a reliable decongestant.
Enhances memory performance, and may increase alertness. (Same study showed that lavender might actually decrease working memory and impair reaction time.)
But other avenues besides the blood stream may come in to play. In other studies, participants were exposed to different odors that they could not smell (preventing a psychological effect), and yet physiological changes occurred anyway. Research suggests that what someone expects to happen from exposure to an odor or fragrance influences what actually happens, which supports the idea that aromatherapy’s benefits are psychological. Our associations with certain odors play a large role in how that odor affects us.
-Evidence-Based Complementary and Alternative Medicine
ROSEMARY
Much aromatherapy research contradicts other studies— the science is still young. Researchers still aren’t sure if the aromas are actually interacting with the body in a pharmacological way, or if the effects are just psychological. In many of the studies, the effects were seen immediately, which means that the mechanism didn’t happen through the bloodstream, because it takes about 20 minutes for chemical circulation and the crossing of the blood-brain barrier.
In the end, what we smell does affect our mood and even our actions, so surround yourself with pleasant odors.
-University of Maryland Medical Center
-International Journal of Neuroscience
GINGER OIL OF ORANGE Women undergoing a stressful procedure while exposed to this aroma experienced decreased anxiety, improved mood, increased calmness.
Hundreds of patients with postoperative nausea were given aromatherapy with ginger, and they experienced significantly reduced nausea compared to those who did not receive aromatherapy. -Anesthesia & Analgesia
-Physiology & Behavior
Source: www.rachelherz.com/uploads/Aromatherapy_2009.pdf
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MAY 2015
39
Serenity
Should You Travel Internationally
Summer? This
WRI T T E N B Y J E N N A KOF ORD
S
chool is finished, work gives you a vacation, and summer is around the corner. A trip to visit grandpa and grandma is in the works, but deep down a wandering spirit is stirring. Something is telling you to get out of the country, to really have a trip, but doubts linger. International travel takes planning, commitment, energy and a few risks, but hardly ever ends in regret. Here’s why. KNOWLEDGE Visiting an international country opens up a new path for growth and learning. Plan a trip to a museum, a national landmark, or a historical site to gain more knowledge about other parts of the world. Earth is a vast expanse of history in the making, and wandering around its corners improves perspective like little else can.
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C U LT U R E The new languages, foods, and customs may seem unfamiliar throughout your trip, but when you immerse yourself in another culture, your trip becomes a journey. As you mingle with people in a foreign land, you’ll find characters and beliefs that form a rich tapestry wonderful to behold. Try uncommon food and meet as many people as you can. If it is true that “life begins outside of your comfort zone,” as the popular quote says, international travel is an excellent path to a more vibrant life. OPPORTUNITIES International travel can be about so much more than taking pictures. Some build schools or homes on charity trips overseas, while others interact with kangaroos and koala bears in Australia. Many find that traveling to perform some act of service is
the best way to go. Approaching travel in this way leads to real international connections, and true fulfillment. Take a chance this summer to do something you’ve never done before and go somewhere you’ve never gone. Prove to yourself that you’re not scared of the unfamiliar or of new things. Move away from the comfortable and immerse yourself in new traditions, landmarks, and cultures. Take photos, record your thoughts and impressions, and bring friends and family with you on your international summer journey. You’ll gain great knowledge from the diverse cultures and add to your life experiences. If not now, when? Sources: U.S. News Travel, National Geographic Travel, Fodors.com
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Dan Breckwoldt / Shutterstock.com
International Cities/Countries Worth Visiting
Sydney If you’re going to travel internationally, go big or go home. Sydney, Australia is far ahead of any American time zone, but you’ll hardly notice when you lose track of time as you visit the Sydney Opera House, Sydney Harbour Bridge, and Royal Botanic Gardens. There’s plenty of sand and surf, restaurants, and shopping experiences as well.
Switzerland Ireland Though often overlooked, Ireland is a stellar location. The lush greenery invites visitors to explore the country, including its castles, museums, and cottages. This vacation destination will provide a more relaxing experience with the endless beauty of its rolling scenic hills.
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You can find Europe’s highest altitude railway station in Switzerland and take a 50-minute ride to the top of the third highest peak in the Bernese Alps. After exploring nature, stop by any metropolis or town for the world’s finest chocolate. Visit the city of Gruyeres for contemporary art like you’ve never seen.
MAY 2015
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Serenity
We need to shift our thinking from hours worked to results produced
Taking Back Time
LIFE MOVES TO THE SOUND OF TICK AND TOCK. IT CAN PROVIDE THE METER FOR YOUR LIFE’S BEAUTIFUL SYMPHONY, OR BE THE MORTIFYING RHYTHM OF A JAWS-LIKE IMPENDING DOOM.
W R I T T E N B Y H E A LT H Y M AG A Z I N E
Don’t See Time as Money
HERE IS HOW TO CONTROL TIME, TO MAKE IT YOURS.
Focus on Results We need to shift our thinking from hours worked to results produced, according to Robert Pozen, Harvard Business School professor, global financier and author.
Some people do things just to be doing something, and don’t reflect on priorities. Pozen describes their approach as “Ready, fire, aim!” A focus on results produced demands forming goals you want to accomplish. Be careful to not get bogged down by schedules and the demands of others, because this means less time working on your highest goals.
Wise Quotes About Time:
Put Your Subconscious to Work
Complex situations can overload our cognitive resources, according to Marcia Reynolds, author of Outsmart Your Brain. Taking a break lets the subconscious do its valuable work. “When you "sleep on a problem" or distract yourself with mindless television, cooking, grooming yourself or exercise, you give your unconscious a chance to sort through possible solutions using your long-term memory bank,” she says.
“Time is what we want most,but what we use worst.” - William Penn
“Time you enjoy wasting is not wasted time.” - Marthe Troly-Curtin
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“The future is something which everyone reaches at the rate of sixty minutes an hour, whatever he does, whoever he is.” - C.S. Lewis
“They always say time changes things, but you actually have to change them yourself.” - Andy Warhol
“TIME IS A GAME PLAYED BEAUTIFULLY BY CHILDREN.” - Heraclitus
How often do fathers explain to their teens that time is money? How many times do we tell it to ourselves? The fact is that time is not always money, and thinking otherwise can hurt our wellbeing. The University of Toronto’s Sanford Devoe found that thinking of time in terms of money changes how you experience time. “What thinking about time in terms of money does is press individuals to evaluate happiness based on the economic returns of time,” he says, “when in reality there are many different facets of value that are important to take into consideration when evaluating happiness.” Devoe says it’s important to remind yourself to stop thinking about time in terms of money when off the clock. “If you’re at your son’s soccer game and you’re thinking about how much it’s costing you, remind yourself that one of the reasons you work so hard is so that you’re able to enjoy these moments of leisure,” he says. Teach your kids the value of time, he says, but remember that other factors, like enjoyment and whether or not other people have value in the experience, are also important.
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Hoarding, Sorting and Scrapping You probably have a problem, but that’s okay. Keep it, fix it, burn it, lose it. So many choices when it comes to… stuff. And your choices are far from trivial. Cluttered space and disorganization make life feel muddled, can turn a sentimental home into an unfeeling stockpile and can be a sign of serious mental issues. Here’s how to evaluate yourself and get on the road to serenity, which isn’t as long as you might think.
Are You a Hoarder? ___________________________ Most of us suffer from bouts of disorganization, but when is it a real problem?
5 -14
million Scientific American estimates that between 5 and 14 million people in the US are compulsive hoarders, their average age being 50.
There are three generally accepted qualifications of hoarders: They acquire things in excessive amounts, they have difficulty discarding things even when they are no longer useful or needed and have difficulty organizing possessions. Hoarders sometimes give a kind of sensibility to inanimate objects. Other hoarders just find comfort in their stuff. Linda Richards, CPO-CD, a professional organizer in Cottonwood Heights, says that hoarding is often characterized by mounting clutter that creates chaos and approaches being unsafe. Furthermore, rooms in a
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house stop being used for their intended purposes. For example, a spare bedroom gets filled with messiness instead of guests, or the dining room table becomes a place for papers and letters instead of food. Hoarders also often carry other mental issues. About half of all compulsive hoarders have either a major depressive disorder, anxiety or social phobia, according to Scientific American. But hoarders don’t fit in a mold. Despite the physical and mental issues, many compulsive hoarders live typical lives, with normal jobs and family ties only slightly ruffled by an overabundance of things. But then there are people like the lady with 100 living cats in her home and 67 dead ones in her freezer. The Institute for Challenging Disorganization developed a Clutter-Hoarding Scale for organization professionals to be able to assess the problems of clients and the potential safety issues. The levels go from 1 to 5, with 3 being the border between clutter and hoarding. When a person reaches higher levels, safety and sanitation are issues, and health professionals are called in, and possibly psychologists.
Not a Hoarder, But Feel On the Border? ___________________________ The truth is that most of us can relate to hoarders. Some collected marbles as children. Your son may collect basketball cards. You have stuff you don’t want to throw away, even though you know it isn’t worth anything. Individual disorganization falls on a spectrum. Hoarders fall on one side, but a habitually messy desk falls on the other.
Messiness isn’t hoarding, and neither is collecting. That’s humanity. But even if a person isn’t hoarding, there are a host of negative aspects tied to disorganization that go beyond appearance. It affects relationships, confidence and anxiety, to mention just a few things. Richards says a key indicator of a clutter problem comes from social life, when clutter blocks interaction with peers. “For some people, they want to socialize, but feel so embarrassed,” she says. Richards calls this the CHOAS syndrome: Can’t Have Anyone Over Syndrome.
Solutions ___________________________ Don’t be tricked into thinking that getting organized is simply a matter of getting off your heiny. That is a key part, yes, but certain principles are vital, principles that many just never learn.
Here are some organization essentials, from Richards: • Understand that you have to make decisions about which things you want to keep and which things are required to keep. Most piles of clutter are from a lack of decision. You need to answer these questions: What do I do with this? Where does it go? Where is its home? • For the keepers: they all need a home. Find a space for each possession that you need. Things without a real home quickly become clutter again and again. Example: a blanket. If your attitude is “I will just fold this and put it on the couch,” you will always find the blanket
where you don’t want it. The blanket needs a closet, or a shelf of some kind, as a home, just like you need a home. • Decide boundaries and limits on stuff. When you are shopping, make sure your potential purchases have a home before you buy them. Richards recalls one person who had 82 of the same exact piece of clothing; same size, color and everything. It was his favorite piece of clothing, but he couldn’t find it so often than he kept buying more and more. Another time, Richards informed a woman that she had seven of the same kitchen appliance. She resolutely declared she only had two, until Richards was able to display all seven.
No Time ___________________________ Richards says one reason why people let clutter go on and on is because they are scared of the time commitment it may take to clean. For this reason she sets timers for people, from 5 minutes to 30 minutes. “This erases the fear that it will take forever,” she says. “And it stops them from taking too long.” She says messy people often aren’t good with time management. Some will start a task saying it will take five minutes, and it takes two hours. Others say a task will take all day when it only will take an hour. Richards’ advice makes one thing clear: cleanliness often starts in the mind. It is about making a decision in your head, being realistic about time commitment and being confident that you can be organized.
MAY 2015
43
WELLNESS
May is stroke awareness month
Stroke A Firsthand Account
HOW AN UNEXPECTED STROKE TOOK NEARLY EVERYTHING FROM ME, AND HOW PERSEVERANCE AND POSITIVE ATTITUDE GOT IT BACK New Year’s Eve 2012 started out as a fairly typical evening. Thankfully, I was surrounded by my family at my mother’s home in Wyoming. My three sisters and their families all shared dinner together and then settled in for the evening and watched a movie. I headed for bed after ringing in the New Year and was in the bathroom when I realized I was unable to turn the light switch off because my mind didn’t register where on the wall the switch was. Confused and disoriented, I left the light on. I returned
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to bed thinking I would simply “sleep off” whatever was the sense of my confusion. This was definitely not the case. Laying in bed, I drifted in and out of consciousness, coming to the realization that the entire right side of my body was paralyzed. I am usually an early riser, so when I was not up by 8:00 am my sisters came to check on me. What they found when they opened the door terrified them. I was laying there barely conscious and a mere shadow of the outgoing sister they loved so much, totally helpless and unable to utter a single word. After being taken to the hospital in Lander, Wyoming where they stabilized me, I was Life-Flighted to the ER. I spent one week in the Intensive Care Unit, followed by three days in Acute Care, and four weeks in the Rehabilitation Department for a grand total of six weeks. The stroke took away much of my memory and my ability to speak, and robbed me of simple skills I had learned as a child. I knew I had a long road ahead of me, but I was determined. I had the incredible support of family and friends, and an amazing team of doctors, nurses and therapists. But I knew that I had to rise to the occasion and persevere. It has been 29 months since my stroke and each day has been filled with
triumphs as well as challenges. My biggest challenge has been speech therapy. In the Intensive Care Unit, I was only able to say my niece’s name Naomi. She and my nephew Jack helped me regain my memory by gathering pictures of family members and attaching them to a poster board. This helped me match names with faces on my “memory board.” Losing memory is very scary. It was as if someone had taken a magic eraser and with one fell swoop totally erased any recall I once had. I had to relearn simple things again like basic math and tying my shoes. My stroke caught me totally off guard, and now I am very passionate about spreading the word about stroke education and awareness. I have been fortunate to volunteer for the American Heart and Stroke Association where I participate in events like Go Red For Women and their annual 5K walk/run. Participating in these events has been very rewarding and therapeutic.
ABOUT THE AUTHOR
Amy Steinbrech Amy is a public relations practitioner living life to its fullest. To read more about Amy’s story visit: amystrokesurvivor.wordpress.com.
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{
The Facts Stroke is the fourth-leading killer of Americans, and a leading cause of adult disability.
3 KEYS TO
SUCCESS FOR STROKE VICTIMS
Amy Steinbrech
1
The most common symptoms of stroke can be remembered by the acronym FAST:
F = FACE: Is one side of the face drooping down? A = ARM: Can the person raise both arms, or is one arm weak? S = SPEECH: Is speech slurred or confusing?
It really helps to have a strong support network. My mom and three sisters were my biggest cheerleaders and I can’t imagine going through my stroke recovery without them. It is so important to surround yourself with only positive people—no “Debby Downers” allowed in my support network.
T = TIME: Time is critical!! Call 9-1-1 immediately! Time Lost = Brain Lost.
3 1
2
Misconceptions About Stroke From Steven Edgley, M.D., Director of Stroke Rehabilitation at the University of
MYTH: Stroke only effects the very old.
Fact: About 33% of stroke patients are under age 65 and 10% of stroke patients are under age 50. Stroke in the young affects more people than traumatic brain injury and spinal cord injury.
2 MYTH: There is nothing you can do to prevent a stroke.
Fact: In the past strokes have been viewed as a lighting strike, but there are things that can be done to prevent a stroke. By paying proper attention to cardiovascular risk factors such as hypertension, diet, exercise, and cholesterol the risk of strokes can be greatly prevented.
3 MYTH: After a stroke potential for recovery is poor.
Fact: There are many things that enhance stroke patients’ recovery, and also many things to reduce the risk of complications from stroke, to facilitate good function and a good quality of life.
4
3
It is important to set goals. In the rehabilitation unit I vividly remember a big whiteboard where the doctors and nurses could make notes and seeing “TBD/ To Be Determined” next to my release date. That was not going to cut it with my determined spirit, and although I was still very unsteady on my feet, I marched right up to that whiteboard and wrote my release date as January 31st. Although I was not released until February 8th, I still had a goal I was working towards. A positive attitude can truly work miracles. You have to believe in yourself.
Things You Can Start Doing TODAY To Prevent A Stroke
1. If you have high blood pressure, work with your doctor to get it under control. Many people do not realize they have high blood pressure, which usually produces no symptoms but is a major risk factor for heart disease and stroke. Managing your high blood pressure is the most important thing you can do to avoid stroke. 2. If you smoke, quit. 3. If you have diabetes, learn how to manage it. As with high blood pressure, diabetes usually causes no symptoms but it increases the chance of stroke. 4. If you are overweight, start maintaining a healthy diet and exercise regularly.
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Source: National Institute Of Neurological Disorders And Stroke
MAY 2015
45
SCIE N
WELLNESS
S A YS E C
Every day new research makes claims and draws connections. Here’s how to separate the trustworthy from the junk. WRITTEN BY ANGELA SILVA
46 HEALTHY UTAH
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FLIP ON THE NEWS AND YOU WON’T HAVE TO WAIT LONG TO HEAR: “A new study found that [insert scientific finding in layman’s terms here].” And it’s science, so it must be true, right? Wrong. Experimentation and the reporting of scientific findings can be manipulated in several ways to either help promote or debunk a theory or belief. Knowledge is power, and understanding is power. The ability to properly discern and decide what to believe for yourself regardless of what someone else is telling you will make you a responsible steward of your life and the happenings around you.
EVERY MEASUREMENT HAS ERRORS No matter how well-designed and careful an experiment was done, there will always be some error in measurements. For example, if you measure the height of all of the 30-year-old men in one city, and get an average, and then measure the height of all the 30-year-old men in a neighboring city and get an average, the results will likely be close, but not exactly the same. Errors are okay and expected as long as they are accounted for and understood. What’s important is asking how much error there was and how it was accounted for.
When you are faced with scientific findings, there are a few things to keep in mind to help you know whether the study and results are valid, or if you should take a better look into the findings.
BIGGER IS BETTER A well-designed experiment uses the largest possible sample size. The more subjects or people included in a study, the more likely the results accurately portray the population. For example, if a study claimed to show the relationship between mental health and cat ownership, but only sampled a specific age group of adults, the results may not be accurate to apply to the entire population. Having a large sample size that includes subjects from all possible backgrounds will paint a better picture of reality.
DEDUCTION VS. INDUCTION BE WARY OF THE WORD “CAUSE” As you read the following example, try to pick out the error. “As temperature increases, the amount of fish in a lake decrease, therefore warm weather causes fish to die.” Now, consider: “Warm weather encourages recreation, and fishermen are catching more fish. When more fishing is done, then the fish population in the lake decreases.” The point? Beware when a finding claims that one factor “causes” another, because proving causation is very risky and difficult. Some factors may correlate, but there could always be a third “lurking” variable that hasn’t been considered or reported, as in the fish example. Or the correlation could be just a coincidence.
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BIAS BEWARE Political or personal agendas can sometimes precede scientific experiments or studies. A desired outcome may cause the researchers to cease looking for other alternatives or to improperly criticize their own efforts. For example, the food industry often hires their own researchers to conduct nutrition studies, and the findings nearly always shed positive light on the companies funding the research. A study in PLoS Medicine showed that in research examining the relationship of sugary beverages and weight gain, researchers were five times more likely to conclude that sugary drinks don’t cause obesity if the research was funded by the industry. Researchers also work for money and want to be published. Find several studies conducted by independent groups to better understand a specific experiment.
Similar to the problems with sample size, be careful not to apply the results to a population outside of the study population. This is often done through deductive and inductive reasoning. Deductive reasoning applies a generalized statement to a smaller group. For example, “All cats have whiskers. Fido is a cat, therefore Fido has whiskers.” This logic works because both hypotheses are true: cats do have whiskers, and Fido is a cat. Sometimes, however, the logic may just be untrue. For example, “Children love to play outside. John is a child, therefore John loves to play outside.” This conclusion may be false and may not apply to all children. Inductive reasoning is just the opposite, when we generalize an entire population based on individual observations. For example, “Fido is a cat, Fido has whiskers, therefore all cats have whiskers.” Makes sense. But the other example, “John likes to play outside, John is a child, therefore all children like to play outside” is not accurate. When you are faced with scientific findings, check that the study included a large sample size and that the findings are not being inaccurately applied to a larger or smaller population.
MAY 2015
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WELLNESS
D
IS SE EK IN
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IDE L I NE S
GU RY
UE
A
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TO
THE M W EA HO T
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T RY S U
NC
E THE NEW
E I D
T
?
W R I T T E N B Y M I C HAE L R I C H A R D S O N
very five years, the federal government is supposed to come out with updated dietary guidelines for Americans. These guidelines serve as part of the foundation for things like nutrition education programs, school lunch policies and government food assistance. They are supposed to provide authoritative, scientifically sound nutrition advice to all Americans over the age of two. But for the last three decades and beyond, the food industry has seen these recommendations as threatening to its business, and therefore has exerted its heavy lobbying and financial arms to pressure for wording changes, modifications and general vagueness in official Dietary Recommendations. The meat industry especially is at it again with renewed vigor this year, as a federal committee of nutrition experts has recommended new dietary guidelines that advise people to eat less red and processed meat. As the meat industry floods media outlets and lawmakers with various lobbying and PR tactics, many may wonder who and what to believe, and which dietary advice to follow.
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Federal nutrition experts are creating new dietary guidelines for our nation, one of which is to eat less red and processed meat. The meat industry is going nuts about this, but rest assured, the science is sound.
How Dietary Guidelines Are Established The US Department of Health and Human Services (HHS), along with the US Department of Agriculture (USDA), are charged by law with creating updated dietary guidelines every five years. These two departments appoint what is called the Dietary Guidelines Advisory Committee (DGAC), made up of “nationally recognized experts in the field of nutrition and health,� to review the current science and medical findings. The DGAC then presents recommendations for approval of the HHS and USDA secretaries. From there, final recommendations are formed and implemented. The period for written comments to the DGAC report endS May 8, 2015, and from there the HHS and USDA will finalize the official Dietary Recommendations.
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WHAT’S AT STAKE (STEAK?)
THE PRESSURE
The livestock and meat processing industries are faced with the harsh truth that Americans are eating less red meat than they have in decades. In the face of this challenge, the industry is fighting further decline any way it can.
The DGAC recently presented the HHS and USDA secretaries with recommendations, and the guidelines are now in the middle of a raging torrent of debate.
The industry won past battles involving federal nutrition guidelines. Their biggest victory perhaps came in 2000, when the finalized guidelines ended up recommending 4-9 ounces of meat a day, an increase over previous Dietary Guidelines. But since then federal nutrition experts have started to sideline meat. In 2005 the guidelines melded meat with other sources of protein instead of leaving it as its own category, and the 2010 guidelines followed the same tune.
WHY DOES THE MEAT INDUSTRY CARE? Because these guidelines influence consumer choices, government food programs and school nutrition guidelines, a.k.a. millions if not billions of dollars. The American public should understand that the food industry, including the meat industry, employs certain tactics when faced with laws or new federal guidelines that threaten their profits, as evidenced by their behavior over the last 30 years. First, they try to debunk any science that suggests their foods are unhealthy. Every year the meat industry spends millions on research that is meant to find the health benefits of eating meat, which research is then promoted to contest opposing research. In addition, they want to promote the idea that the government shouldn’t interfere with our personal lives. They’ll throw out terms like “nanny state” to spread the idea that we don’t need the government to tell us what to eat. But in the end, this is simply to protect their business, not American wellbeing. In fact, their arguments against big government nosing into our lives is quite hypocritical, as the meat industry is the beneficiary of hefty government subsidy.
The meat industry went nuts over these new recommendations to eat less red and processed meat. They rallied their lobbyists and have already launched a salvo. Their main arguments are that lean meats can be part of a healthy diet and that the DGAC didn’t acknowledge this. The unspoken complaint is that the new recommendations will hurt the industry profits. The North American Meat Institute (NAMI) started a petition in protest, which included some absurd language. “Hot dog, sausage, bacon and salami lovers throughout the land stand together as Americans in favor of a balanced diet that includes meat and poultry of all kinds,” they wrote. “We stand together as people who value personal choice and reject taxes on foods that elite academics deem unhealthy.” National Pork Producers Council President Howard Hill slammed the DGAC recommendations as being “more interested in addressing what’s trendy among foodies than providing science-based advice.” The National Cattlemen’s Beef Association released a statement saying that the report “disregards the positive role of lean meat” in diets. A letter from 30 senators to the heads of the USDA and HHS questions the science behind the recommendations, and calls for an expansion on the comment period before anything is finalized. These senators might be worried about jobs in their state, or might actually not agree with the DGAC findings, but other influences might be at play. According to political money tracking website OpenSecrets.org, the meat-processing and livestock industries donated more than $5 million to members of Congress in the last election cycle. At least nine of the thirty senators who signed the above letter received donations from the National Cattlemen’s Beef Association. Others received donations from the American Meat Institute and the North American Meat Association. Regardless, industry and political pressure did result in an extension on the comment period, which originally ended April 8th, but now ends May 8th.
DO THE MEAT INDUSTRY ARGUMENTS CARRY WEIGHT? It is safe to assume that the meat industry isn’t actually too concerned about the civil liberty of “personal choice.” They’d like to save their industry, which is natural, but they are probably worse at giving nutrition advice than the so-called “elite academics” they are quick to criticize. In fact, the DGAC was made up of leading nutrition experts from more than ten top universities, including Harvard, Cornell, Baylor and Yale. The Union of Concerned Scientists (UCS) is an organization that promotes the expertise of the scientific community to make policy changes and raise awareness. They support the DGAC recommendations, saying that “their conclusions represent scientific consensus.” There is nothing scientifically flawed behind the recommendation to eat less red and processed meat, despite the complaints of the industry. True, red meat has been one of those ping-ponged foods to a certain extent, with some people saying eat it and others saying the opposite. But a host of trusted studies do in fact say that diets lower in red meat are better for you. For example, research published in 2012 from the Harvard School of Public Health found that higher red meat consumption is associated with a significantly increased risk of premature death in general, cardiovascular death and cancer death. This study observed 37,698 men for 22 years and more than 80,000 women for 28 years. This is an excellent sample size. The same study showed that higher consumption of processed meats presented an even greater risk. “This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death,” said senior author Frank Hu. “On the other hand, choosing more healthful sources of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.” Red meat consumption has also been linked to type 2 diabetes, coronary heart disease and stroke. But this doesn’t make red meat evil, and the DGAC scientists never said it was. The report says on page four that “lean meats can be part of a healthy dietary pattern.” Nevertheless, and much to the dismay of nutrition experts, it looks like the meat industry pressure will in fact influence the final USDA and HHS recommendations. Agriculture Secretary Tom Vilsack, who has received loads of pressure from lobbyists, senators and meat industry leaders, has already said that he would be surprised if meat recommendations were “fundamentally different than what they were in previous guidelines.” One can only hope that science wins out over politics and PR. Just remember that in past policy battles, it often hasn’t.
Sources: opensecrets.org, Harvard.edu, nationaljournal.com, Columbian.com
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A Good Night’s Rest
HOW SLEEP APNEA CAN BE DIAGNOSED AND TREATED, AND WHY IT MATTERS Millions of Americans deal with sleep apnea, which is a medical disorder that disrupts airflow during sleep, thus substantially lowering sleep quality and duration.
WHY DO YOU NEED SLEEP? The body is an intricate system that requires rest to function properly. It is constantly repairing itself, and the mind especially simply cannot function properly without regular rest. Lack of sleep is associated with many serious health conditions.
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HOW DO I KNOW IF I HAVE SLEEP APNEA? It is normal to feel tired during certain points in the day, but when fatigue starts to disrupt your daily activities, it might be time to seek testing for sleep apnea. If you fall asleep on accident during the day, snore loudly or wake from sleep with a choking or gasping sound, these are other indications that there may an important issue that needs resolving. A sleep test can diagnose your particular issue, and the severity of it. Heart beat, breathing and brain waves can all be measured to see what is going on. We offer a home sleep test, so you can discover any issues in the comfort of your own home.
which is a tray that you wear on your teeth when sleeping to help keep the airway open. Keeping the airway open also reduces snoring, which your spouse will be especially grateful for. Imagine feeling truly rested after you wake up in the morning, and what a difference that would make for all your daily activities. That is the best reason to get treated for sleep apnea.
ABOUT THE AUTHOR
Dr. Scott Chandler, DMD Silver Creek Dental paysondentist.com
TREATMENT Once you are diagnosed, what are you supposed to do? There are a variety of solutions, and the right one for you depends on the severity of the problem. At our office we use what is called the Thornton Adjustable Positioner, or TAP,
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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Maternal Stress and the Effects on Fetal Development
I
was recently asked about how maternal stress impacts pregnancy and pregnancy outcomes. Although it is very difficult to define exactly what “stress” is, the information I discovered was indeed very interesting. Not to my surprise, was the very common finding that maternally perceived stress significantly increased the likelihood of preterm delivery. In studies by Dunkel, Schetter and Tanner 2012, and Kramer et al. in 2009, they both demonstrated that “women with high anxiety during pregnancy were 1.5 times more likely to experience preterm birth.” Significant associations were found between the levels of perceived maternal anxiety and the timing of delivery. Pregnancy related anxiety was universally associated with shorter gestation and preterm birth. They defined pregnancy related anxiety as “a syndrome in which the concerns of the mother are centered around the health and wellbeing of the baby, birth, and postpartum.” Obviously, it is good to be concerned about the wellbeing of your baby, but these women tended to be overly focused on that one particular aspect of their lives, almost to the exclusion of everything else. The good news is that although all of us experience “stress” at times, there are very effective ways to deal with stress as it relates to pregnancy. One of the statements I emphasize to pregnant mothers is the idea that “a healthy mother equals a healthy baby.” There is indeed a mountain of evidence on the very
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beneficial effects of physical activity on the maternal-fetal unit, and how regular physical activity can create a buffer against chronic stress and related illness. Regular activity has been shown to promote fetal neuroplasticity and decrease inflammation. Being active on a regular basis helps to elevate our mood, gives us a sense of wellbeing, and makes all of us have a better outlook on life! It helps us all deal more effectively with life’s difficulties. In addition, it helps keep obesity at bay. Maternal obesity has been linked to childhood and adult obesity, hypertension, birth defects, mental illness, and increased risks of Type 2 diabetes in their offspring. In addition to regular activity, an interesting article originating out of Australia (Woolhouse, Mercuri, Judd, and Brown) found that women who learned and practiced new coping skills were able to reduce their stress and had better pregnancies and were able to implement those skills in their lives after the delivery. The program was called the “MindBabyBody” mindfulness program, which included both mothers with prior anxiety issues and a general population cohort. Each participant attended classes of “mindfulness” and were taught meditation, mindful walking, self compassion, and other stress coping skills. After participating in the MindBabyBody program, one participant stated that “learning to get a grasp of negative thought processes that make me
angry— particularly with my partner— and not carrying through to a crisis point was really big for me.” Another mother stated that learning the coping skills in the MindBabyBody program “has pretty much changed my life. It has helped me to be far more in tune and more relaxed about being a mum.” (Yes “mum,” it was in Australia!) Although I know of no similar programs in the U.S., there are many selfhelp books and also psychological medical providers that can put women in touch with some of these same coping skills to help with anxiety and the stresses of pregnancy. In summary, a healthy mother really does equate to a healthy baby. Expectant mothers who engage in regular physical activity, eat a healthy well balanced diet, and learn how to better control their emotions, will indeed be more capable of enjoying their pregnancy and experience the wondrous gift of life.
ABOUT THE AUTHOR
Mark Saunders, MD Obstetrics & Gynecology Personal Care 801-692-1429 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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new options for GUM RECESSION Dr. Ryan McNeil at Midvale Family Dental, offers a new procedure called the Pinhole Surgical Technique™, the latest treatment to correct gum recession. Gum recession can cause discomfort, sensitivity, an increased risk of root cavities, and a noticeably less attractive smile. Recessed gums have the potential to wreak havoc on your smile and overall well-being, but patients frequently reject the traditional treatment for gum recession because the extent of traditional corrective surgery and the often painful downtime and recovery. Traditionally, the procedure recommended to treat gum recession is called a gum graft - a technique where gum tissue is cut from the roof of your mouth and then stitched over the teeth with recession. This surgical technique often requires a lengthy recovery, and if more than 2 or 3 teeth are in need of treatment, multiple surgeries may be required to repair extensive gum recession. Now, at Midvale Family Dental, Dr. McNeil, offers Pinhole Gum Rejuvenation™, a no-stitch, no-scalpel, downtime-free technique to treat gum recession. Performed with a pin-like instrument, the pinhole surgical technique takes just a few minutes per tooth. Using a single pinsized entry point to treat multiple teeth, the specially designed tool loosens the gum tissue, moving the gum on top of the exposed roots. Collagen strips are then placed through the entry point to keep the gums in place during the healing process. Results are immediate and the pinpoint-sized entry heals within 24 hours without the need for stitching. Post-op, patients report only mild swelling and very little downtime is needed with most returning to work the next day.
Traditional Vs. Surgical Technique GUM GRAFTING
PINHOLE SURGICAL TECHNIQUE
Surgical Procedure
Usually an incision is made on roof of your mouth to extract gum tissue, sometimes an alternative donor source is used. Must create an incision in palate to extract gum tissue, then gum tissue is sewn atop exposed roots.
Small, pinhole sized entry point is used to glide gums over area of exposed roots. Collagen strips are placed to keep gums in place.
Amount of Teeth Treated
Only a few teeth can be treated at a time.
Numerous teeth can be treated in one visit.
Length of Surgery
90+ minutes
Less than an hour
Recovery Time
Up to 10 days for stitches
Virtually no recovery time
ABOUT THE DR. MCNEIL
Dr. Ryan S. McNeil, D.D.S Midvale Family Dental PC MidvaleFamilyDental.com
Dr. McNeil was the first doctor trained and certified to perform the Pinhole Gum Rejuvenation™ procedure. If you would like to learn more about this procedure or find out if you are a candidate, www.midvalefamilydental.com
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Good News! A
ll diets work. Do you believe it? So what is the problem? You have to stay on that regimen or as soon as you stop or resume whatever eating pattern you were engaged in, the weight will almost always return. The problem with diets is that they are temporary. To lose weight and keep it off there has to be a permanent change of eating patterns or modification of lifestyle. When we start eating, why do we stop? There are several answers to this question. Most people will respond, “Because I’m full.” How often is it because we are “stuffed, uncomfortable, out of time, out of money etc.” As a society we are very blessed. We have food available everywhere. It is often a social event. We eat when we are happy, sad, sleepy, awake, bored, stressed, excited, alone, with others, because it is meal time and sometimes when we are hungry.
For many people if they weren’t so hungry all the time it would be easier to lose the weight. How would you like to feel satisfied sooner on less food and not feel so hungry all the time like you do on most diets? We can help. To make lasting improvement in weight there has to be a significant change. If you or someone you know is significantly overweight and other attempts have not helped, the Lap-Band may be a tool for you to consider. Find out how this unique surgically implanted device can improve your health and your life and boost the control of your weight.
ABOUT THE AUTHOR
Darrin F. Hansen, MD, FACS The Lap-Band Center DrDhansen.com
Dr. Hansen is a Center of Excellence surgeon for the LAP-BAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience 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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The Different Kinds of Sedation For
Dental Procedures
F
or those who become anxious at the prospect of dental work, and for kids who just can’t sit still, there are important choices to consider for the sake of your smile and overall oral health. Sedation dentistry comes in many different forms and levels of intensity. Some dental treatments are best aided by the use of nitrous oxide, whereas for other treatments oral or intravenous sedation is used.
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WHAT TYPE OF SEDATION DO I NEED? The Apex doctors in every office are trained to know what type of sedation is appropriate for you and your children. We have a highly trained anesthetist who make sure the right dosages are used for every patient. • ORAL SEDATION: If you are feeling anxious about a procedure, our dentists may have you take an oral sedative the night before, and directly before the procedure. Oral sedatives are safe and effective for children as well as adults. The light sedatives serve to ease the anxiety of the patient, allowing for a much more comfortable and pleasant treatment experience. • NITROUS OXIDE: You might know this form of sedation by its more common name “laughing gas.” The patient uses a mask to breath in the nitrous oxide before the procedure begins. The gas initiates a gentle numbing sensation for the patient and induces a general feeling of relaxation. Local anesthetic is then applied if needed, and the procedure is performed. • INTRAVENOUS (IV): Intravenous sedation is good for controlling dosages and making adjustments according to what the patient needs and feels. For some procedures,
heavy sedation is given through IV, but lighter sedation can be used for other procedures, based on the individual. Patients opting for IV sedation aren’t aware of their surroundings, and generally don’t remember the appointment. Some patients wonder if IV sedation is the right choice. While this is ultimately your decision, know that it is perfectly safe and can assist in making extensive treatment procedures for more comfortable. Come consult with your Apex dentist about what type of sedation is best for you. Getting dental work done doesn’t have to be uncomfortable! ABOUT THE AUTHOR
Joseph S. Maio D.D.S.
Apex Family & Cosmetic Dentistry apexfamilydental.com Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institution, Regis University, where he graduated Magna Cum Laude. He has been recognized as an American Top Dentist for 4 consecutive years, as chosen by the Consumers Research Council of America.
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The Benefits of Correcting Hormone Deficiency H
ormones are chemical substances produced in glands within the body, glands like the hypothalamus in the brain, the pituitary, thyroid and adrenal glands. The pancreas, ovaries, testicles, fat cells and more also produce hormones. These hormones have activating and regulating effects on other body tissues and organs. However, as you age, your body won’t always provide sufficient amounts of hormones, meaning you won’t feel normal. Too many people go through the majority of their adult life without the benefit of sufficient hormones to give them a normal quality of life. Many people are currently living well beneath their potential because of hormone deficiencies. Bio-identical hormone pellets can significantly improve one’s energy, zest for life, ability to think, concentrate, and provide more strength and endurance. Is your body providing enough hormones for you to have a decent quality of life? If you are having one or more of the following issues, you would probably benefit from hormone replacement therapy.
PP PP PP PP PP PP PP PP PP PP PP PP PP PP PP PP PP
Hot Flashes Night Sweats Osteoporosis Mood Swings Depression Brain Fog Fatigue Painful Intercourse Aching Joints Slow Muscle Recovery Difficulty with Orgasm Sleeping Disorders Increased Fat Storage Irritability Decreased Libido Anxiety Erectile Dysfunction
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There are also many other symptoms which can be improved related to hormone deficits including headaches, high blood pressure, urinary incontinence and vaginal dryness. Out of all the hormone treatments available, bio-identical hormone pellet therapy is the most stable and long-acting form. Hormone pellets are commonly used in Australia and Europe. Although they have been used in America since the 1930’s, their popularity has increased in recent years. There is nothing mystic about them; no magic, just pure physiology, and pure common sense. The pellets contain either estradiol or testosterone and are inserted under the skin in the abdomen or the upper buttocks under local anesthesia. Bio-identical hormones are derived from plant sources such as soy and are compounded to be biologically equivalent to human estradiol and testosterone. These hormone pellets are near the size of a grain of rice and have a continual release of natural hormone over a period of 4-6 months. Appropriate blood testing is performed prior to insertion to determine the dosages best suited for each individual. Bio-identical hormones are safer and react differently in body tissues than do the “synthetic” or “chemical” hormones. Estradiol is the most active form of estrogen in the body, primarily produced by the ovaries. Estradiol acts as an antioxidant and has cardiovascular, cerebrovascular, and musculoskeletal protective effects. Bio-identical estradiol improves quality of life, moods, and vaginal and urethral tissue strength and elasticity. Thus, it reduces stress incontinence and urinary tract infections, improves bone mineral density, reduces hot flashes and vaginal dryness, improves cholesterol levels, and does not increase the risk of breast cancer. Bio-identical testosterone is one of the most valuable hormones available to improve the
quality of life in both male and female alike. It is a natural preventative of heart issues and can significantly reduce risks of osteoporosis. It maintains muscle, bone, connective tissues, reduces insulin resistance, and can improve some autoimmune diseases. It also reduces cancer cell proliferation, triglycerides, and brain fog, improves energy, stamina, concentration, muscle strength and HDL levels.
Dr. Andrew has over 19 years experience in bio-identical hormone therapy and is one of the most experienced Bio-identical hormone pellet inserters. He is one of the initial 3 pellet inserters who began pellet implantations.
ABOUT THE AUTHOR
Dr Glen Andrew D.O. East Bay Fertility Center
EDUCATION
Brigham Young University, Provo, UT Kirksville College of Osteopathic Medicine, Kirksville, MO Metropolitan Hospital, Grand Rapids, MI West Michigan Reproductive Institute, Grand Rapids, MI
EXPERIENCE
16+ years of experience in infertility Has performed over 1,000 In Vitro Fertilization & Embryo Transfer Cycles with an 80% success rate 15+ years of experience in Bio-Identical Hormone Therapy
His infertility training took on a greater personal meaning and importance as Dr. Andrew and his wife were experiencing problems conceiving their first two children. They know firsthand, from their own experience, the frustrations, invasive tests, procedures and emotional roller coaster that come with infertility. Dr. Andrew and Kaylene have a beautiful family with four children. They enjoy spending time together traveling, hiking, canyoneering, rock-climbing, camping and scouting.
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National Asthma Awareness Month
S
o the month of May marks national asthma awareness month. I wanted to provide some insight and increase your awareness of asthma with this month’s article! Asthma and Airway Inflammation: The Big Picture Asthma is a chronic inflammatory disorder. This inflammation causes the airway swelling and narrowing which leads to airway constriction. The symptoms of asthma—wheezing, shortness of breath, chest tightness, and coughing are due to this constriction. Airway constriction can be measured using traditional lung function tests such as spirometry. However, while measuring airway constriction is important, it may not tell the whole story. In many cases, lung function tests may be normal, but airway inflammation can still be present. This may predict a potential loss of asthma control. When the airway inflammation is high it may indicate a higher risk of
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hospitalization or the need to go to the emergency room due to asthma. UNDERSTANDING AIRWAY INFLAMMATION Airway inflammation is most frequently caused by exposure to allergens such as seasonal pollens, mold spores, and indoor allergens (e.g., animals or dust mites). High levels of nitric oxide (NO) in the breath are a sign of allergic airway inflammation, and people with asthma have higher concentrations of NO in their breath than those without asthma. The measure of the concentration of NO in the breath is referred to as fractional exhaled nitric oxide, or FeNO. There is a simple, noninvasive breath test that is now available to measure FeNO. In 2011, the American Thoracic Society published a guideline for the use of FeNO in asthma management. They concluded that FeNO is directly related to allergic airway inflammation and that it can be reliably used to assess and manage asthma. FeNO does
not replace spirometry or a physician’s clinical assessment, but it can be a valuable tool to assist asthma management. Treating asthma effectively means taking into account the patient’s history, appropriate use of diagnostic tests, and appropriate interpretation of test results by a skilled physician who has been specially trained to diagnose and treat asthma. It is critical that the physician know how to appropriately utilize certain testing modalities and also know how to tailor treatment based off of correct interpretation. LONG-TERM ASTHMA MANAGEMENT The preferred asthma therapies are inhaled steroids—they are highly effective in controlling asthma symptoms. Although these medicines work well, they are associated with risks that necessitate close monitoring. If asthma is primarily due to allergies, then allergen-specific immunotherapy is an effective treatment for both allergies and asthma. As the allergies are reduced or eliminated, so
can the asthma symptoms be reduced with less reliance on medication. Immunotherapy can also prevent asthma in patients with allergies and who are at risk for developing asthma. I recommend having immunotherapy done by someone who is specially trained to administer this type of treatment like a board certified allergist. Please call 801-755-9800 or visit our website at RockyMountainAllergy.com.
ABOUT THE AUTHOR
Douglas H. Jones, MD
Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 rockymountainallergy.com Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.ars.
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ROD GLEAVE, DMD
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