Healthy Magazine | February 2016 by Healthy Magazine

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February 2016

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February 2016

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February 2016

Sometimes you find help where you least expect it.

Sometimes you find help where you least expect it. 6 HEALTHY Magazine

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We’d like to change that. Chris’s wife was injured in a car accident, and he quit his job to take care of her. He feared everything would fall apart. When he called SelectHealth, he found help—and human connection—in Tanner, a health benefits specialist who understood his concerns, found his wife the care she needed, and walked him through his claims questions. So go ahead—expect help from your health insurance company. It all starts with one good choice.

We’d like to change that. Chris’s wife was injured in a car accident, and he quit his job to take care of her. He feared everything would fall apart. When he called SelectHealth, he found help—and human connection— in Tanner, a health benefits specialist who understood his concerns, found his wife the care she needed, and walked him through his claims questions. So go ahead—expect help from your health insurance company. It all starts with one good choice. Facebook.com/HealthyMag

February 2016

From the Editor

WHAT’S FOREVER FOR?

CONSIDER LOVE. VALENTINES DAY. ROMANCE. SUGAR. SHAKESPEARE.

It’s an interesting time of year when love is expressed through chocolate and pre-fabbed sentiment. Read through the ‘mush’ section of the card racks and you begin to see that most of the ‘stuff’ of Valentines Day is based on the ‘feelings’ of love. In fact, love is largely considered a feeling that you want, have, lose or fall into accidentally. While twitterpation is a fun part of the initial stages of a relationship, it mellows—hopefully matures. The differences between new love and true love are vast, though new love is all the rage. The trick to lasting happiness is to make love last. To make it grow. To keep the music playing. With all the emphasis on newness, is failure in love inevitable? Are lasting love stories the exception? If not, then why do so many relationships whither, and even die? Lack of love? Lack of service? And, how does the end of love begin? Certainly not overnight. These questions stem from the four divorces and a funeral I’ve recently witnessed. Lasting love is built on much more than a feeling. Lost love, on the other hand, is the accumulation of smaller thoughts, acts and interactions with disregard for the consequences. Relationships die one step at a time. Just as it takes years to build deep and abiding love, ruining a relationship is a step-bystep process. The problem is, the consequences of those steps are seldom instant. Follow me on this. If you haven’t been disciplined enough to read a book in the last 60 days, does

“Failure’s most dangerous attribute is its subtlety.” Brilliant quote. “It’s not the mountain that lies ahead, but the grain of sand in your sock that will wear you down.” Today, little errors don’t seem to make a difference. In fact, we often experience little persistent errors amidst times of great joy and prosperity. But if it doesn’t feel like failure today, we repeat the issues. Too bad love doesn’t have a hot stove. Immediate pain would quickly fix relationships through a thousand little things like enthusiastic hellos and goodbyes, and thoughtful Friday night dates or spontaneous foot-rubs. But it doesn’t, and unless we take measures to assess ourselves and pursue open communications, we run the risk of walking around with sand in our house slippers. Fortunately, the formula for success is simple. Vision. Daily discipline. If you want to change your formula for failure into seeds of success, start by making the future a key consideration in today’s little decisions. Since the future is the accumulation of tiny successes and tiny failures, starting each day and making each decision with an eye on the future is critical. In love, it starts with a daily hug and a sincere ‘I love you.’ The good news of success is this: Whether we are talking about education, health, or love, implementing a few simple changes every day yields immediate results. Converting minor missteps into daily disciplines is a magic key to future success. Changing our diet today will produce improved health noticeably in a matter of days. Beginning a reading program creates awareness and interest and confidence right away. Exercise creates vitality immediately. And honest affection and a listening ear repairs relationships instantaneously. So, as we go through February, let’s realize that the future is out there. In fact, it’s upon us. And it’s the little daily decisions today that will determine the polish or tarnish on our relationships when we get there.

26 years and counting... John & Marlo Anderson

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that immediately impact your life? Probably not dramatically, so you assume it doesn’t really matter in your life. And that’s the danger. Worse than not reading for 60-days is not realizing it matters. Similarly, we all know junk food creates future health problems, but the moment of non-consequential joy outweighs the future downside. Smokers justify one cigarette because it doesn’t ‘matter’ now. Similarly, daily departures without a hug or a goodbye kiss or not ever making the bed, or picking up the socks, or whatever the little irksome domestic issue, will tend to accumulate into the fatality of love.

Happy February.

Healthy MAGAZINE

MARCH/APRIL 2016 VOLUME XVI, № 2

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MARKETING DIRECTOR Allyson Long | allyson.long@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com PHOTOGRAPHER Ryan Chase | ryan@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION

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February 2016

FEELIN’ GOOD

9 WAYS TO BE

FABULOUS IN FEBRUARY

WRITTEN BY JOHN A. ANDERSON

SOMETIMES FABULOUS CAN BE A SIMPLE STATE OF MIND. HERE ARE SOME THOUGHTS TO HELP YOU MAKE FEBRUARY FABULOUS.

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BE BOLD

But not overbearing! Self-confidence is enlivening, and starts with a bold belief in yourself and your dreams. Bold confidence radiates and attracts opportunity.

BE INSPIRED

Take the time to look around you when you’re going about your busy day. Watch a leaf dance about in the wind. Watch the rain hit the windowpane. Laugh at the children running in the park. Don’t be blinkered, it dampers all those natural moments on inspiration.

BE SPIRITED

Tony Robbins said, “Passion is the genesis of genius.” We generally start out life with gusto and passion. Enthusiasm for life is contagious, whether it’s about your career, your love, or your overall life. Wake up each day this month and be spirited about everything you get to do.

BE GENUINE

We generally have pretty good ‘radars’ and we prefer people who are real. Be genuine, and look for ways to be better each day. The real you is a great asset. Call it a daily affirmation or whatever, but you should regularly look in the mirror and recognize your grandeur and then find ways to keep growing in greatness.

BE PRODUCTIVE

Write a prioritized, daily ‘to do’ list and feel great about ticking off the ones you’ve completed. But keep it simple! Focus primarily on the top 3 tasks to get done for the day. Everything else will fall into place when you do that. And, set aside one hour a week to organize all your paperwork including receipts. You’ll feel less stressed – honest!

BE COURAGEOUS

Believe in yourself and dream big. Push your limits. Stretch your soul. Go for it, whatever ‘it’ is in your life. Start something new, something challenging.And then avoid the ensuing negativity and push beyond your doubts. They are normal, annoying, and non-productive. Set a course and don’t look back!

BE OPEN

BE GRATEFUL

If you truly want to feel fabulous, start each day by articulating gratefulness. And, there is science behind the notion that you can “fake it till you feel it.” Studies show the gratitude group, forced to write down five things for which they are grateful for ten weeks reported highest levels of physical and mental satisfaction. And, gratitude the ultimate ripple effect for those around you.

BE SMART

Get educated and plan out your vision. Research your thoughts and consider the opportunities for what you’re thinking. Talk to a experts around you. Proceed with integrity. And you have lunch with an expert, wear a fabulous outfit.

Share your thoughts and ideas with others; don’t get paranoid or worried that someone might laugh at you. If you’re struggling— ask for help—it doesn’t make you weak.

AND ABOVE ALL, BE HUMBLE AND KIND. BE HONEST AND SINCERE. AND BE YOUR BEST YOU.

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February 2016

Nutrition

Fitness

Wellness

BY THE NUMBERS

86/100

AVERAGE RATIO OF SINGLE MEN TO SINGLE WOMEN IN AMERICA. IN THE SOUTHWEST, THE RATIO IS MORE IN FAVOR WITH MEN. IN WARMER CLIMATES, SOME CITIES ARE MORE IN FAVOR OF WOMEN. Source: US Census Bureau

Top Cinema Romances

1 Casablanca #

2 Gone with the Wind

With Clark Gable taking the hearts of women all over the South, Vivien Leigh plays the true Southern Belle and carries her own through the Civil War. The film also boasts of the most memorable line in movie history. Love the story of Romeo and Juliet? Then you’ll love this musical. Set in NYC and pitting Americans against Puerto Ricans, the movie is filled with upbeat music, fun choreography and lots of twists to an old favorite.

This 1942 classic is consistantly ranked among the top films of all time — and for good reason. Humphrey Bogart and Ingrid Bergman star as former lovers who must choose between love and virtue during WWII.

3 West Side Story

In 2002, The American Film Institute, an independent organization formed in 1967, revealed “AFI’s 100 Years ...100 Passions.” Ranging from Beauty and the Beast to The Graduate and Sleepless in Seattle, the list highlights some of the best loves stories produced by American film. Surprisingly, out of the top ten films, only one of the couples actually stay together.

[ BULLETIN ]

BETTER HEALTH IS JUST ONE BENEFIT OF A RELATIONSHIP.

UP THE ODDS

Love [Doesn’t] Hurt

A study at the State University of New York at Stony Brook revealed that long-term couples are more active in the part of the brain that keeps pain under control. Furthermore, a government study reported that married people were less likely to complain of headaches and back pain. In a smaller study published in Psychological Science, researchers subjected 16 married women to the threat of an electric shock. When the women were holding their husband’s hand, they showed less response in the brain areas associated with stress. The happier the marriage, the greater the effect.

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People with strong social relationships are 50 percent more likely to live longer, according to a study at Brigham Young University. That means that those who do not have social relationships have the same risk of early death as those who smoke 15 cigarettes a day, don’t exercise, are alcoholic or severly obese. The study found that people over the age of 18 who had solid relationships lived an average of 3.7 years longer.

KIND WORDS

A study at Ohio State University College of Medicine found that married couples tend to have better immune systems. Forty-two couples were given blisters and over a two-week period, the wound’s healing was monitored. With couples who argued, the wound took an average of a full day longer to heal than those who didn’t argue. Couples who were hostile in their arguments took even longer to heal.

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Nutrition

Fitness

Wellness

Winter Thrills

So your usual exercise routine is a little put off by the cold. And you don’t want to go to the gym. Well lucky for you, you live in a part of the country that specializes in winter activities. These sports get you up, out and moving despite the winter chill. If you aren’t convinced yet, take a look at the calories you could be burning.

Sport

Average calories burned per hour for 150 lb person

Downhill Skiing

360–570

X-Country Skiing

511

Snowboarding

480

Ice Skating

500

Ice Hockey

400

These sports are great for all ages.

MIND GAMES Athletes really do look different, depending on the sport. Swimming builds up different sets of muscles than weight lifting or gymnastics. But selection of a sport can also build skills other than physical skills, according to a study published in Perceptual Motor Skills.

Researchers from the Democritus University of Thrace, Komotini, Greece, studied the perceptual skills of athletes in three different sports, and here’s what they found: • Basketball experts were best at prediction and selective attention. • Volleyball experts performed better on perceptual speed, focused attention, estimation of speed and direction of a moving object. • Water-polo players were best at decision making, visual reaction time and spatial orientation. So, whether it’s a sport for you or your child, take into consideration what will help in the long run. Source: HealthScout News

BY THE NUMBERS [ BULLETIN ]

MILLION ZUMBA PARTICIPANTS WITH OVER 25,000 INSTRUCTORS IN OVER 40 COUNTRIES.

Source: WebMD.com

[ BULLETIN ]

BREATHE EASY

Give your body a break when you're doing your weight-lifting routine: Remember to breathe. Resistance exercises naturally cause a small increase in arterial blood pressure. And holding your breath when you weight train puts an even greater strain on your arteries. Instead of holding your breath, exhale slowly as your muscles contract.

Bare Necessities Americans spend thousands on high-end running footwear. Are you running on a trail or track? Marathon or sprinter? Blue or white? Well, why not all-natural, nude? According to a Harvard University study, barefoot runners impose less impact on their body. The study compared the shoe-wearing Harvard track team with life-long barefooted Kenyan runners and found that running barefoot leads people to land on their forefoot — the most springy part of the foot. Barefoot runners also experience fewer injuries overall. So ditch the shoes and try running barefoot for your next workout.

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SAVE YOURSELF SOME MONEY AND PAIN AND GO BAREFOOT RUNNING.

February 2016

WELLNESS

Dying broken

heart of a

BY HEATHER HOOKE

Reverse the signs of America’s number one silent killer.

DON’T MISS A BEAT. TAKE CARE OF YOUR HEART AND IT WILL TAKE CARE OF YOU.

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Get with the program

on’t judge a book by its cover. What you see isn’t always what you get. A slim figure is not always the epitome of good health. Stop and think about that last statement. Just because a person looks slim and fit does not mean they are safe from life-threatening diseases. It’s not always what our society believes. However, this is especially the case with America’s number one silent killer — heart disease. With the well-marketed pink ribbons, pink coffee mugs and pink key-chains everywhere we go, I could have sworn breast cancer was the number one killer among women. Well, I was wrong. At a recent meeting with the Utah sector of Go Red, a nationwide non-profit organization designed to raise awareness and find a treatment for heart disease, I was told statistics that shocked me. According to Go Red, 1 in 30 women will be diagnosed with breast cancer during the course of their lives, while 1 in 3 women and men will be diagnosed with heart disease. The saddest part is many people have no idea and often find out once it’s too late. Unlike many diseases where some type of physical, symptomatic ailment eventually rears it’s ugly head, heart disease and heart attacks quietly haunt their victims and then attack without a bit of notice. So, do you know you have a healthy heart or just assume you do? Alberto Salazar, a renowned and celebrated marathoner, who thought he was in optimal health, shocked his fans when he suffered a massive heart attack where his heart stopped for 15 straight minutes. His cardiologist, Todd Caulfield, credited Salazar’s heart resiliency to his level of fitness. According to Best Life Magazine, and just as Dr. Caulfield pointed out, having a consistent workout routine is a key factor in maintaining control of your heart health. However, just like in weightloss, the key to a healthy heart is diversity in activity. This factor is so important that when it comes to the heart, changing your workout routine is just as important as going to the gym all together. You have to mix it up, break a sweat and keep your heart guessing for 20 minutes at least 3 times per week. This will improve the health of your heart, and as a result, weight loss will be the icing on the cake.

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SO, WHAT IF YOU’RE NOT CURRENTLY WORKING OUT THE IDEAL AMOUNTS EACH WEEK — OR AT ALL?

Since it takes just 21 days to form a new routine and measure results in the body, there’s no better time than the present. Follow these cardio fitness tips and you’re bound to have a healthier heart in just 3 weeks.

1. GET A CARDIAC STRESS TEST

A cardiac stress test, also referred to as an exercise stress test, is an exam used to measure the heart’s ability to handle external stress. The stress response is induced by exercise, and medical professionals compare the patient’s coronary circulation while resting with the patient’s circulation during maximum physical exertion, showing any abnormal blood flow. Ultimately, the results can tell a patient if heart disease or related issues may be a concern.

2. WORKOUT WITH A

HEART RATE MONITOR

Take up a new sport without breaking the bank: running is an affordable and effective way to maintain cardiovascular health. To amp your cardio IQ, purchase a heart monitor. Use the device to measure your maximum heart rate and then run at whatever pace allows you to stay within 70–80 percent of that ideal figure, which Best Life Magazine refers to as your Training Zone. You will want to maintain this cardio program 3–4 days a week and keep a mental note of your range and if there is ever a dramatic change in the figures. If your heart is healthy, “your resting heart rate and your heart’s ability to return to that rate after exertion will improve within weeks.”

3. MIX THINGS UP

Once you have created a strong fitness routine, it is important to prevent your body from getting stuck in a rut and introduce challenge and change to each exercise. Try adding speed, time or intervals to your routine to increase your heart’s fitness level. Try slowly jogging as your warm-up, increasing to your Training Zone, running a quarter mile at about 80–90 percent of your maximum, and then slow down to your

WELLNESS warm-up jog again. This type of exercise is effective because it keeps the body guessing which boosts cardio, while allowing plenty of time for transition periods and a smooth cooldown.

4. FIND A POOL

Swimming is a great workout. It creates a change in scenery, preventing fitness boredom, and reaps the heart-pumping benefits of cardio without the sweaty aftermath. Swimming can also be effective when used in conjunction with another cardio plan, because it works different muscle groups than running and is often easier on the joints and knees. Since a pool has more fitness options than a treadmill, make sure to enter the pool with a plan of what needs to be accomplished. This gives a focus and allows for measurable results.

5. CORE STRENGTH IS KEY

Weak core strength usually means an increase in fat and the stress hormone cortisol. These two factors increase the strain on the heart on a daily basis. While cardio directly affects the heart, creating and maintaining core strength indirectly affects the heart. Since the core supports all the other systems in the body, allowing them to function at their highest level, increasing its strength means the body will operate as efficiently as possible during all other cardio exercises in addition to decreasing excess fat on the stomach.

While a diverse fitness routine is essential for CARDIOVASCULAR HEALTH AND SOMETHING YOU ARE ABLE TO CONTROL, IT IS IMPORTANT TO REALIZE THERE CAN BE HIDDEN FACTORS YOU CANNOT CONTROL. To ease your stress, it’s important to visit your heart doctor at least once a year to ensure everything is on the up-and-up. If you’re being checked out by a health professional and maintaining a consistent fitness routine, you’re sure to cover all your bases and not miss a beat.

February 2016

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Growing with the community.

And you.

Join us for the Grand Opening of our Outpatient Services Center

Wednesday, February 24 from 4-7 p.m. Short Program and Ribbon Cutting at 4 p.m. Tours to follow (Collect items for a family first aid kit!) Activities and games for the whole family with a FROZEN theme (sleigh rides, real reindeer, “indoor” ice skating rink, sing-a-long, appearance by Anna and Elsa)

Riverton Hospital

Expansion of: · Lab · Endoscopy · Physical Therapy

Southridge Clinic

New Specialties include: · Rheumatology · Pulmonology · Opthalmology · Podiatry · Senior Clinic

Primary Children’s Rehabilitation

New to our campus: · Speech Therapy · Occupational Therapy · Physical Therapy

Announcing Cancer Services, both radiation and infusion services Facebook.com/HealthyMag

February 2016

FITNESS

MAKE A RU HOW FORM CAN IMPROVE YOUR

RUNNING

Effective sports performance rests heavily on one factor: form. It’s not the fancy shoes, expensive shorts and muscle shirts that make the athlete but balance, efficiency of motion and coordination that are the real medal winners.

WRITTEN BY MICHAEL RICHARDSON

This makes sense when we watch professional athletes, but sometimes it doesn’t translate to our own running. When is the last time we’ve thought about form? Our feet and back hurt from our runs, so instead of changing our running form, we go buy new shoes, blaming the pain on our body type. Daniel Lieberman, a Harvard professor of human evolutionary biology, told Details.com that running can be compared to swimming. “It's about how your body moves, not what's on your feet,” he says. “Good swimming requires you to learn good form — people don't throw you in the pool and expect you to swim properly. But for some reason we have this idea that everyone has their own natural running form.” Here are some tips to improve your form, which will in turn improve your performance and decrease your chances of injury:

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UN FOR IT! 1. IT’S ALL IN THE HEELS: Landing on the heels is one of the most common problems runners have. This creates a large amount of force on our legs, which can lead to injuries. Lieberman discovered that runners who land on the front part of their feet suffered less than half the injuries heel strikers did. The cure is simple. If you land on your heels, your stride is too long, so shorten it. If you land on only the toes, your stride is too short. The sweet spot is the ball of the foot, where you will get the best support and most powerful lift into the next stride.

2.CUSHION YOURSELF Once you learn how to land on the ball of the foot rather than the heel, the next step is to make each step gentle, relaxed and compliant according to Lieberman. “It's like when you land from a jump, flexing the hip, knee and ankle,” he writes on his website. “Again, the landing should feel soft, springy, and comfortable. It's probably good to land with the foot nearly horizontal so you don't have to work the calves too much.”

3. POSTURE: STRAIGHT UP Lead with the chest when you run for the most efficient running posture. Some people lean forward with the hips, putting their head too far back. The head should be up, looking forward. This head position should cause your torso and back to naturally straighten, which improves stride, according to runnersworld.com. Good posture will help the runner breathe better as well. One theory behind side stitches, or side aches, is that bad posture is the culprit, according to the New York Times.

4. ARM CONTROL Keep your elbows close to your sides when running. Your arm motion should feel like a pump as you push down and back behind you, according to Terrence Mahon, founder of Mammoth Track Club in Mammoth Lakes, California. Also pay attention to the arc of your swinging arm as you run. Swing arc should increase with your speed. A simple trot should have a small arc going from the height of your belly button to the height of your front pocket.

Irene Davis, director of the Spaulding National Running Center, says that she has been able to significantly lower impact forces in runners by helping them improve form. In some cases better form even resolves chronic injury problems, Davis tells runnersworld.com. "We're able to retrain gait patterns and significantly reduce people's pain," she says. Changing form is generally best for those who have recurring pain and injuries from running. “For certain chronically injured runners, regardless of ability level, changing form might well be a cure,” a runnersworld.com article says. “It is possible that many modern runners, in modern shoes, have learned a maladaptive style of running, one that causes

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them to run inefficiently and predisposes them to injury.” Running specialists warn, however, that trying to change form too quickly can cause injury as well because your body needs time to adjust. In some cases, form shouldn’t be adjusted. But the benefits are there for people with bad form. Christopher McDougall, author of Born to Run, says that improved form is not only a performance-enhancer, but a liberating feeling. “Once you focus on mechanics and you're not in pain, you can go farther, faster,” he says. “It's about posture, breathing, connection between mind, muscle, and ground contact. It's freeing.”

< < < < < < < < < < < < < < < < February 2016

F I T N E SS

A Guide to:

HEALTHY HEART RATES W RIT T E N B Y A NG E L A S I LVA

YOUR HEART RATE IS SIMPLY THE NUMBER OF TIMES YOUR HEART BEATS IN A MINUTE. BEING AWARE OF YOUR RESTING HEART RATE CAN HELP YOU IDENTIFY POTENTIAL PROBLEMS, AND CAN ALSO BE BENEFICIAL IN TRACKING YOUR FITNESS. The American Heart Association has established the normal ranges for heart rate is between 60-100 beats per minute. Where your heart rate lies on this spectrum can depend on a number of things. For example, an individual who is physically fit may have a lower resting heart rate than a sedentary individual because regular exercise makes the heart more efficient. A very physically active adult may have a resting heart rate as low as 40 beats per minute. To find your resting heart rate, plan to do so first thing in the morning or when you’ve been sitting or lying for an adequate period of time. Find your pulse by placing the tips of your first two fingers on the inside of your wrist or the side of your neck. It is also possible to find your pulse on the inside of your elbow and top of your foot, but the most convenient places to check your pulse are on the wrist and neck.

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Lightly press your fingers over one of these areas and count the number of pulses you feel in fifteen seconds. Multiply this number by 4 to find how many beats are in a minute. This is your resting heart rate. If you were surprised to find a high resting heart rate, check to make sure the conditions were right. A few factors that can affect your resting heart rate include air temperature, body position and medication use. A warmer temperature can cause the heart to beat a bit faster than usual. If you take your pulse while standing, it may be faster for the first 15-20 seconds of standing. And if you’re on any medications for your thyroid, your heart rate may also be higher. If your heart rate was lower than expected, it’s usually nothing to worry about. A lower heart rate usually just means a more efficient heart due to physical activity. But both an especially high or low heart rate may be a sign of a heart problem. “If your pulse is very low or if you have frequent episodes of unexplained fast heart rates, especially if they cause you to feel weak or dizzy or faint, tell your doctor, who can decide if it’s an emergency,” says Richard Stein, MD, professor of medicine and cardiology at the New York University School of Medicine.

RECOGNIZING IRREGULAR HEART BEATS While counting heartbeats is important for some reasons, the heart’s rhythm is another important factor. A normal, healthy heartbeat is constant, meaning that you will more or less be able to predict when the next heartbeat will occur. If you feel missed or extra beats, uneven beats or beats that differ in strength, this is indication that something could be wrong.You may have Atrial Fibrillation (AF) and could be at increased risk for a stroke. In other cases, abnormal heart rhythm is not serious. Heart palpitations are when your heart is pounding or racing, and you may feel like your heart is missing beats.This can be caused by anxiety, stress, fear, caffeine, illegal drug use, illness and more. Palpitations are not serious most of the time.

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Box Jumps DO’S AND DON’TS BOX JUMPS HAVE TURNED INTO A GYM STATUS SYMBOL, WITH PROFESSIONAL ATHLETES POSTING VIDEOS OF THEMSELVES LEAPING LIKE GAZELLES STRAIGHT UP ONTO CHEST-HIGH PLATFORMS. These flat-footed rocket launches are incredible feats, no doubt. But determining their worth for the average gym-goer is a little harder to nail down.

WHAT THEY’RE GOOD FOR

This exercise is good for fast-twitch muscle fibers. It activates certain parts of your muscular system that are not activated during leg presses, squats, and other leg workouts. The landing portion of this exercise can put healthy stress on your body that can prevent future injury. The exercise as a whole is great for building athleticism and balance that will help you in many other daily activities. Lastly, this exercise is hard. It is great for getting a sweat on, and for getting that heart rate up quickly.

HOW TO DO IT CORRECTLY

First, get a stable platform. If you want web-wide shame and embarrassment,

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along with a hammered shin and a bloody lip, try a shoddy table or a wobbly stool.

WHY BOX JUMPS AREN’T A VITAL EXERCISE

Start with a low height, and move up until you feel challenged. Some choose to immediately find their maximum height, but this is a mistake. The benefits of this exercise come as you master proper form in the multiple stages of the jump, not when you hit a certain number of inches.

Box jumping makes a fun contest between friends, but its value in becoming fit isn’t out of this world. Mastering box jumps will make you a better athlete, but since many of us are more worried about love handles than athletic prowess, box jumps don’t need to take priority.

For the jump, start with feet shoulderwidth apart. The pre-jump squat doesn’t need to be too deep. The hands should come back and explode up as the quads and calves are engaged.

Perhaps most importantly, it’s easy to get hurt doing box jumps. If you do them regularly, you’re almost guaranteed to bash your shins or take a fall.

The landing, both on top and on bottom, should be soft and controlled, with the jumper maintaining balance, landing in the initial jumping position. If the top landing is too hard, your box may be too low. If your landing on top or bottom leaves you falling off balance, try going a bit lower. Some people do repeated box jumps in a set, where they’ll land and immediately jump up again. This puts a strain on your knees and tibia, especially if you’re jumping high. If you want to try this, do a low height, and make sure you’re maintaining balance, and land in the athletic position that you started in.

And you aren’t actually proving much by doing a high box jump. True vertical is measured by how high you can reach, not how high you can bend your knees.

Fast Stat

According to Slate.com’s sources, Minnesota Vikings running back Adrian Petersen has been seen doing 42-inch box jumps while holding 60-pound weights in each hand. February 2016

F I T N E SS

When the colder weather rolls in, finding the motivation to go running is difficult for most of us. It’s hard to stay fit during this time when our normally enjoyable outdoor jogs become too cold, hardto-breathe trudges and we would rather curl up in bed with a book than exercise. Luckily, there are ways to stay in shape during these hard winter months when the sun isn’t out quite as often. We have two options: work out indoors or embrace the cold and participate in fun winter specific activities. Here are some good alternatives to outdoor jogs in the winter.

HIT THE INDOORS Join a gym. Winter is the perfect time to invest in a gym membership. They provide the equipment; all you have to do is show up. And memberships today are often flexible enough that you can get out of them easily when the spring hits.

HOW TO STAY FIT DURING THE WINTER A GUIDE ON HOW TO KEEP IN SHAPE WHEN IT’S TOO COLD OUTSIDE FOR JOGGING

Pick up jump roping. Jump roping is one of the healthiest activities for you. Vigorous jump roping is a high calorie burner and you can jump rope just about anywhere, making it ideal for completing a quick indoor workout session. Here are some jump rope workouts we like: www.fitnessmagazine.com/workout/arms/express/

WRITTEN BY LAUREN TURVILLE

22 HEALTHY Magazine

Play sports. There are many indoor sports to choose from: indoor soccer, tennis, basketball, etc. You can pretty much pick a sport and go for it. Have you explored all the local gyms in your area? Try schools and churches, which often have gyms that can be used, with the right connection. Some prefer to join a league.

jump-rope-workouts

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EMBRACE THE COLD Hit the slopes. Nothing is prettier than mountains covered in snow so take advantage! Winter months are a great time to experiment with skiing, snowboarding, or snowshoeing; all great ways to burn calories and build muscle.

Try ice-skating for a change. Take advantage of the beautiful outdoor ice rinks and pick up ice-skating. Skating is easy on your joints, but still very efficient for increasing your heart rate.

Play in the snow. If you canâ&#x20AC;&#x2122;t quite find the motivation to work out, try playing instead. Go outside and make snow angels, build snowmen, or have a snowball fight. Playing in the snow is better cardio than you might think!

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February 2016

Fitness

BELLY BLASTER

Top five

30-MINUTE BELLY-BLASTER WORKOUT

Sara Haley has over twenty years of dance and fitness training and has been a Reebok Global Master Trainer since 2008.

BELLYBLASTER exercises So, here’s the truth: in order to really see a sixpack, you have to get rid of the fat on top. The best way to do this is with cardio. Sure, you can run on the treadmill or take a cycling class, but why not make those abs really work while you get your sweat on?

BURN, BABY, BURN NO REST BETWEEN EXERCISES KEEPS YOUR HEART RATE HIGH.

* 30-MINUTE CORE WORKOUT 1. Jumping jacks warm-up TIME: 30 seconds Rest for 30 seconds and repeat 3–5 times.

2. Toe taps TIME: 30 seconds Rest for 2 minutes and repeat 3-5 times.

3. Burpees 4. Boxing

TIME: 30 seconds Rest for 2 minutes and

EXERCISES: upper cuts,

repeat 3–5 times.

punches and hooks. TIME: 30 seconds each Rest for 2 minutes and

repeat 3–5 times.

5. Plank TIME: 30 seconds Rest for 2 minutes and repeat 3–5 times.

KEEP GOOD POSTURE FOR BEST RESULTS.

24 HEALTHY Magazine

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MyWomensCare.com 3580 West 9000 South, West Jordan, UT 84088 February 2016 25

Fitness

FOR TWO

Fitness Together in 30 minutes! YOUR QUICK-BURN FITNESS PLAN

BY CITIHEALTH.COM

If you want to work on your heart and your relationship, partner up and get fit together.

ure there are lots of romantic ways to spend time with your partner — having a romantic dinner or staying in and cuddling — but your desire to spend quality time with your loved one shouldn’t derail your plans to get fit, says Nicole Nichols, a fitness instructor certified in prenatal and postpartum exercise design. You and your partner can spend quality time together while you stay on track to reaching your goals.

QUALITY TIME Couples spend most of their time apart due to careers and other responsibilities. Plan a workout time that fits both of your schedules. You’ll reach your fitness goals without sacrificing that one-on-one time that every partnership needs.

HEALTHY UTAH FEBRUARY 2012

26 HEALTHY Magazine

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UTHealth.com

Get a leg up on crunches Your abdominals deserve a little TLC. These four

exercises target the rectus abdominis (i.e., the “six pack”) and the obliques (the waist).

Fitness

COUPLES The couple that plays together stays together. Exercising with your partner

will strengthen your muscles, your heart, and your relationship.

Leg-up crunch

30-minute

Begin lying on the floor with your knees bent and legs off the ground. Exhale and curl your body forward, and lift your shoulder blades off the floor. Hold for 1 second at the top and slowly return to the floor. Three sets, 10 reps

CIRCUIT TRAINING

Leg lifts

Side plank

Lie on your side and support your bodyweight with your feet and your elbow. Raise your body in a straight line so that your body hovers over the ground. Keep your back straight and your hips up. Hold your abs and entire core tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Hold this position for 20 seconds. Increase the duration of the hold each workout. Have your partner count and make sure your body forms a straight line. Three sets, 10 reps

Lie flat on the ground, facing up. Using your abdominal muscles, raise your legs so they are straight up in the air. Have your partner stand at your head. Your partner should then push your feet, with some force, to the ground as you resist and attempt to keep your legs straight. Before your feet and legs reach the ground, use your ab muscles to hold your feet suspended just above the ground. Then raise your legs back up to perpendicular, moving them as slowly as possible. Three sets, 10 reps

Vertical leg crunch

This effective move targets the rectus abdominis and the obliques. It’s similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise. Three sets, 10 reps

Six reasons to

EXERCISE TOGETHER: Studies show that people who have exercise partners stay with their programs and reach their goals more often than those who try to go it alone. 1. SAFETY With someone else watching your form and being there to spot you when you need it, you’ll exercise more safely than if you were alone. Besides, who cares more about your safety than your soulmate?

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2. A DEEPER BOND Exercise produces chemicals in the brain that evoke feelings of happiness, reduce stress and also increase arousal and libido. Several studies show that men and women who exercise regularly report better (and more frequent) sex with their partners.

Add exercise to your list of shared interests and hobbies. The possibility for new, unique activities is endless and keeps

This workout uses both bodyweight and free weight exercises in a circuit-style format (one exercise followed immediately by the next with little or no break in between). Your goal is to complete the circuit in the shortest amount of time possible. Use weight that is challenging but does not bring you to muscle failure. Start off conservatively in order to avoid injury. WARM UP

5 minutes on the treadmill or elliptical trainer.

EXERCISE #1

Pull-ups or assisted pull-ups. 10 reps

EXERCISE #2

Kettlebell swings. Substitute dumbbells if kettles are not available. 25 reps

EXERCISE #3

Push-ups or modified push-ups. 25 reps

EXERCISE #4

Bodyweight squat jumps. Squat slowly until your thighs are parallel to the ground, then jump as high as you can. 15 reps

things exciting. You can never have too much in common.

4. MOTIVATING SUPPORT Getting encouragement and praise from your partner is one of the best motivators. It’ll help both of you remain consistent and take care of one another.

5. RESPECT AND PRIDE 3. A COMMON INTEREST

FOR TWO

Taking care of your body and your health shows the person you care about that you want to be your best for them and that you want to be around for years to come.

EXERCISE #5

Dumbbell curl and press. 15 reps

EXERCISE #6

Jump rope. 100 skips

BALANCE In many couples, one partner tends to favor cardio (typically women) while the other tends to favor strength training (typically men).

By working out together you can balance your workout program to include more of both. Let your partner teach you about the areas of fitness you’re unsure of and be open to new fitness experiences.

February 2016

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February 2016

F I T N E SS

GYM PET PEEVES THINGS THAT MAKE YOU HATE THE GYM BESIDES SORE MUSCLES AND EXHAUSTION

Gym memberships are investments, both of time and money. With busy schedules and demanding responsibilities, it is not always easy to get to the gym on a regular basis. You want to get the most out of your time there when you can go, but it doesn’t help when the gym is full of annoyances that detract from your workout and make you less than thrilled to come back. Whether you notice others doing them or realize you do them yourself, here are some of the top gym pet peeves to watch out for.

1. EXCESSIVE CELL PHONE USE. As important as the recent winner of “The Bachelor” may be to you and your friend, the other people on the treadmills may not appreciate your loud conversation about who the real winner should have been. Save it for a more private setting.

30 HEALTHY Magazine

2. LOOKING AT OTHER PEOPLES’ SCREENS. It may be a natural response to compare your hard work to the person next to you, but it makes them feel uncomfortable. Be your own competitor and keep your eyes to yourself.

3. LEAVING A MESS. Nothing is quite as disgusting as approaching a machine only to find a pool of somebody else’s sweat waiting for you on the bench. Make sure to wipe your own sweat from the equipment when you finish. It is not the next person’s job.

4. HOGGING THE EQUIPMENT. It’s okay to have a conversation with a friend at the gym. It’s okay to take a quick break to catch your breath. It’s not okay to sit idly on a machine to have an in-depth conversation while others are waiting to use it. Be courteous of those around you; use the machines efficiently, and then move on.

5. OFFERING UNSOLICITED ADVICE. Most gyms offer personal training services to their customers. You may have been studying up on the proper form for deadlifts and the best protein powders, but offering that advice to your neighboring weight lifter is most likely not welcome. Do what works best for you, but leave the advice to the professionals.

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COLD WEATHER WORKOUT INJURIES

WHAT IS DYNAMIC STRETCHING/WARM UP? In grade school, the stretching you learned was probably to hold a certain position for 20-40 seconds. This is called static stretching. While this may have some benefits, dynamic stretching may actually be more beneficial for avoiding injury.

COMMON INJURIES, AND HOW TO AVOID THEM

WHEN WORKING OUT IN COLD WEATHER, THERE ARE A FEW IMPORTANT PRECAUTIONS TO TAKE TO MAXIMIZE THE HEALTH OF YOUR BODY. ONE OF THE MOST IMPORTANT THINGS TO REMEMBER IN COLD WEATHER IS TO WARM UP PROPERLY AND NEVER START OFF AT ONE HUNDRED PERCENT EFFORT. To improve your workout performance in the cold, avoid these common injuries:

1. THE HAMSTRING PULL

2. THE LOWER BACK

3. THE SHOULDERS

A hamstring pull is often due to a muscle imbalance between the quadriceps and the hamstrings. When the weather is cold and the muscle is not warmed up, it can really wreak havoc on the hamstrings, especially if you are doing sprint work or any type of intense running outdoors. Make sure to do a dynamic warm up until you feel loose before you do anything strenuous outdoors.

Common, everyday things could injure your back, especially in cold weather, including outdoor sports, helping a friend move or lifting heavy objects without paying attention to your form. Some warm up exercises to prepare yourself for activity would be supermans (laying on your stomach and raising your arms and legs, 10-15 reps), light deadlifts, light alternating toe touches and stretching out your core in addition to doing a dynamic warm up.

The best way to warm up your shoulders is to do arm circles, wall push-ups, actual push-ups, shoulder presses with no weight and of course doing dynamic stretching. The key things is to make sure you have warmed up your shoulders in all angles of how it would be used so you are not just abruptly using those muscles and causing an injury.

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Dynamic warm ups involve moving your limbs and joints through their range of motion, stretching them through movement, not statically. This often means doing the movements of your exercise without weights. Other examples include alternating knee raises and arm raises. If youâ&#x20AC;&#x2122;re going to do a back workout, stand with feet shoulder-width apart, with arms extended in front of you, palms together. Slowly twist your torso left and right, keeping your arms extended. As a secondary warm up, bring your hands down near your feet in squatting position, and then stand and raise your hands above your head.

ABOUT THE AUTHOR

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

February 2016

W E L L N E SS

WRITTEN BY SYDNEY COBB

As a disease with no cure that most chronically affects children, asthma bullies parents, doctors, and public health professionals with its unpredictable flare-ups. From 1980 to 1995, asthma rates in the US doubled and at its peak, asthma affected 7.5% of Americans according to the CDC.

The reason for these trends is unknown, as is the cause and prevention of asthma itself. But a new study published in Pediatrics sheds light on some hopeful new trends in the asthma department and found that, overall, “Current asthma prevalence ceased to increase among children in recent years.”

ASTHMA TRENDS IS IT TIME TO BREATHE EASY? THE NUMBER OF PEOPLE WITH ASTHMA IS LARGER TODAY THAN 15 YEARS AGO, BUT THERE MAY BE GOOD NEWS. ONE IN 12 PEOPLE (ABOUT 25 MILLION, OR 8% OF THE U.S. POPULATION) HAD ASTHMA LAST YEAR, COMPARED WITH 1 IN 14 (ABOUT 20 MILLION, OR 7%) IN 2001. IT’S AN ISSUE THAT NEEDS TO BE ADDRESSED. 32 HEALTHY Magazine

Asthma still targets certain groups, namely children, females, Puerto Ricans, African-Americans, and multi-race individuals. Those living in poverty are at higher risk as well. Though Puerto Rican children still face the highest asthma rates, they plateaued from 2001-2013 along with black children, and 5- to 9-year-olds. In fact, rates even decreased among the nonpoor, Mexican children, and 0- to 4-year olds.

So can we finally breathe easy? If the last 13 years are any indication, rates are still high, just stable. “Additional years of data will be necessary to more definitively discern if increasing trends have ceased or reversed,” wrote study researchers. Sources: Pediatrics and The Centers for Disease Control and Prevention

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February 2016

beatuy tips WRITTEN BY Douglass Forsha, M.D.

Eczema For eczema, there are relatively new cortisone- and noncortisone-containing treatments that offer relief to both children and adults. Patients may choose from ointment, cream, lotion, solution, gel and spray forms of medication. Soap-free cleansers such as Cetaphil® and CeraVe® remain the best option for those with sensitive or dry skin. Although eczema is not curable, it is much more manageable than ever before.

Psoriasis Psoriasis patients now have an entirely new menu of options for treatment including oral medication, topical treatments and the injectible biologic agents including Amevive®, Enbrel®, Humira® and Remicade®. Anyone with psoriasis who hasn’t seen a dermatologist for several years should book an appointment today.

Skin cancers, including melanoma There have been many developments in skin cancer diagnosis and treatment. Melanoma remains the greatest threat to life and health. The key to managing melanoma is early detection. People should have a professional skin exam yearly to make sure that no lesions appear suspicious. The larger a skin cancer becomes, the more involved the removal or management of the lesion. A cream called Aldaraâ can be used to treat many skin cancers.

Warts Warts continue to afflict people. There are many treatments available including destructive treatments like freezing or blistering, immunologic treatments and even locally injected chemotherapy. Persistence pays off, as patients tend to get the best results when seen every two weeks until the warts are completely gone.

effective against skin infections. Biafine®, a prescription topical emulsion, helps with wound healing and is very effective for

HAPPY

YOUR SKIN CARE UPDATE

thermal burns of the skin.

Anti-aging/skin rejuvenation

In the area of anti-aging treatments, nightly application of Retin-A® cream or related products forms the foundation. Some

2016

HERE IS SOME OF THE LATEST AND GREATEST NEWS FROM THE ANNUAL MEETING OF THE AMERICAN ACADEMY OF DERMATOLOGY.

dermatologists believe that patients should use Retin-A® from childhood through to old age. The newest skin care products available through clinics include active ingredients such as coffee berry antioxidants and growth factors. Botox Cosmetic® smoothes wrinkles, especially in the upper third of the face. Fillers like collagen, Restylane® and Juvéderm® can restore volume to the skin. For patients who want to be more aggressive in managing lax skin, brown spots and redness, laser treatments are available and offer dramatic results. It is possible to achieve a very natural

Sun protection

look with products and services available through dermatologists

Sunscreens continue to improve with higher SPF values. Ingredients previously

celebrities in the 1980s and 1990s is no longer considered

only available elsewhere in the world have now been approved by the FDA and offer greater protection against both UVA and UVB rays. There are new options available for both daily wear and waterproof beach or pool wear. If dermatologists had their way, everyone would live in caves and never again see the light of day. We do realize, however, that people must live their lives, so we always recommend sun block, broad-brimmed hats, long sleeves, and gloves, etc. We also ask that people especially avoid mid-day sun.

34 HEALTHY Magazine

today. The overly tight look of faces popular among aging wealthy fashionable. People want to look good, relatively age appropriate and natural. Patients don’t need to always resort to the desperation of plastic surgery. Other less drastic options are available. When people ask, “What is the one thing I can do to keep my skin looking as young as possible for as long as possible?” the answer is to protect the skin from ultraviolet light.

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skin

Topical antibiotics/wound healing

A topical antibacterial ointment, Altabax®, appears to be very

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February 2016

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Your 9 most

Embarrassing beauty questions — answered 36 HEALTHY Magazine

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©Sandor Kacso, Vling | Dreamstime.com

BY AMY M. KELLER

WHY DOES MY BREATH SMELL DESPITE CONSTANT BRUSHING? Although brushing will

help prevent cavities (so don't stop scrubbing), it can only mask bad breath, since the problem really lies within your throat and tongue, not your teeth. When the bacteria in your mouth lose access to oxygen (which can happen when you use alcohol-based mouthwashes, take certain prescription medications for depression or high blood pressure or simply sit with your mouth shut for a long time), they emit smelly sulfur com-

pounds, says Harold Katz, DDS, founder of The California Breath Clinic in Los Angeles; this is the same principle at work with foot odor. Eating garlic and onion also makes your breath stink because they contain— surprise—those same sulfur compounds.

WHAT CAUSES FOOT ODOR? When the normal bacteria on your feet inter-

THE FIX: Contrary to popular belief, a

act with moisture trapped in your socks and

tongue scraper won't banish bad breath—

shoes, they emit stinky sulfurous byproducts,

sulfur compounds cannot be removed

says Doris J. Day, MD, an assistant professor

manually. Instead, keep your mouth oxygen-

of dermatology at New York University.

ated by drinking water throughout the day and using an over-the-counter oral rinse

THE FIX: Since dry feet equal odor-free feet,

with chlorine dioxide in both the A.M. and

wear absorbent cotton socks with shoes

the P.M. to neutralize sulfur compounds (try

made from breathable materials, like canvas

TheraBreath Oral Rinse). Chewing on oxy-

and leather, and sprinkle Zeasorb—an over-

gen-rich vegetables, like parsley and celery,

the-counter drying powder—into your shoes

can also diminish odors. If these tricks don't

every morning. Three nights a week, pour a pot of tea made with several regular (not herbal) tea bags into a basin, then soak your feet for five to ten minutes. The tannic acid in tea temporarily inhibits sweat production. See your doctor if your feet are also red, swollen

I SWEAT THROUGH MY BLOUSES. SHOULD I BE WORRIED?Most likely there's noth-

EVERY TIME I SHAVE, I GET A BUMPY RASH ALONG MY BIKINI LINE — WHAT’S CAUSING IT? A too-close shave or waxing can make hairs split and loop around just under the surface of the skin. As these off-kilter hairs grow, they push up against your skin, causing inflammation and redness, says Lawrence Moy, MD, chief of dermatology at Harbor-UCLA Medical Center.

THE FIX: Put down your loofah; dermatologists now agree that rubbing the bumps to free trapped hairs will only make the problem worse. Instead, apply an OTC acetyl-

ing to fear, says Joseph L. Jorizzo, MD,

salicylic acid (a.k.a. aspirin)

chairperson of dermatology at Wake Forest

solution twice a day for two to

University School of Medicine in Winston-

seven days to gently exfoliate

ARE THE BUMPS ON MY BUTT AND ON THE BACKS OF MY ARMS PIMPLES? No. They’re actually

Salem, NC. You probably just have a benign,

the top layer of your skin (try

hereditary tendency toward excessive

Soft Cell). Once you shed this

sweating that can crop up at any age. But

layer, the looped hairs will

see your doctor to rule out an overac-

be able to poke through. A

called keratosis pilaris—the cause is unknown,

tive thyroid, a low blood-sugar level and a

cortisone injection, adminis-

but some claim that it’s a hereditary condition.

number of other problems that can cause

tered by your dermatologist,

continual heavy sweating.

will decrease inflammation

or scaly to make sure a bacterial or fungal

work, see your dentist.

infection isn’t causing the smell.

THE FIX: You can soften and help slough off

in bigger bumps. If ingrown

bumps by rubbing them with a mixture of

THE FIX: Before bed, towel-dry your armpits

hairs are a persistent prob-

equal parts petroleum jelly and either water

and apply the prescription antiperspirant

lem, you may want to consider

or cold cream. If that doesn’t work, prescrip-

solution Drysol (it contains a higher percent-

laser treatment, which dam-

tion Retin-A probably will, but it can irritate

age of aluminum chloride, a drying agent,

ages the hair follicles and pre-

the surrounding skin. A better alternative:

than regular deodorants do). Wash the

vents hair growth. You’ll need

prescription LactiCare-HC Lotion 2 1/2%,

solution off in the A.M. and don't reapply

about three treatments (each

which contains lactic acid to dissolve dead

any deodorant. Repeat nightly. Still not satis-

around $350) followed by a

skin cells and hydrocortisone to soothe any

fied? Ask your doctor about Botox injections

touch-up every six months to

acid-induced irritation. Rub lotion onto bumps

—one treatment ($800 to $1,500) can para-

a year.

twice a day until they clear up.

lyze sweat glands for six months to a year.

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February 2016

beatuy tips

WHY DO I HAVE STRETCH MARKS? You may suspect that the marks on your tummy, thighs or hips were caused by pregnancy or significant weight fluctuations. What you may not know, though, is that hormonal changes that occur during normal growth spurts can also cause your skin to stretch and scar, says Lawrence Moy, MD. Red marks appear when your skin stretches and thins so much that you can see your blood flowing through the skin's thinned outer layers, says Joseph L. Jorizzo, MD, When your skin stretches minimally or the stretched skin is thick, white marks result.

THE FIX: No treatment is guaranteed to remove stretch marks, but you can make them less noticeable. Try twice-daily applications of OTC Striae Stretch Mark

Creme—several studies have confirmed that it can reduce red or white marks in about four weeks. Or ask your doctor about laser therapy ($450 to $700 per treatment), which

WHY DO MY TEETH LOOK SO DINGY? Smoking and excessive consumption of dark beverages (like coffee, tea, soda and red wine) are the main causes of stained teeth, says Lana Rozenberg, DDS, founder of the Rozenberg Dental Day Spa in New York City.

THE FIX: As with clothing stains, the longer

can tone down the brightness of recently acquired red marks, or microdermabrasion

($50 to $150 per session), which can diminish the appearance of white marks.

IS THERE A SERIOUS UNDERLYING CAUSE FOR EXCESS FACIAL HAIR? If you fight your follicles on a daily basis or sprout lots of hairs on your chin, see your doctor. Polycystic

discolorations remain on your teeth, the

ovarian syndrome (a disorder characterized

harder they are to remove—so keep up

by high levels of male hormones) or an adre-

those twice-a-year dental visits. You can

nal gland problem could be to blame. If you're

lighten your teeth several shades with

moderately hairy (you tidy up your brows or

a whitening toothpaste that contains

upper-lip area once a month), you've probably

carbamide peroxide, but use it only once

just got your genes to thank.

a day to avoid drying out gum tissue (try Rembrandt Plus with Peroxide toothpaste).

THE FIX: Vaniqa, a new, odorless prescription

Floss treated with the whitening agent

cream, has recently been approved by the

silica has also been proven to polish away

FDA to decrease light to heavy hair growth

stains, which often form between teeth

anywhere on the face ($50 for a two-month

(try Johnson & Johnson Reach Whitening

supply). Though it doesn't yield immediate

Floss). For more dramatic results, your

results (you'll need to keep using your regular

dentist can bleach your teeth up to eight

hair-removal methods at first), the cream

shades brighter with a highly concentrated

blocks one of the enzymes responsible for

peroxide gel administered via laser ($800

hair growth, gradually slowing it down as long

to $1,500) or in a custom-fitted mouthpiece

as you continue to use it, says Ken Washenik,

($600 to $1,000) that you wear an hour a

MD, director of dermatopharmacology at

day for about 10 days, says Rozenberg.

New York University School of Medicine. For

Though drugstore bleaching kits are much

those who don't respond to Vaniqa, six laser

less expensive, they aren't quite as effec-

hair treatments ($150 each) can significantly

tive—the gel isn't as strong, and since the

decrease hair growth for months. A monthly

mouthpieces aren't created specifically

electrolysis session for up to a year ($60 to

for you, the gel can drip out of them and

$100 each) can remove hair permanently.

inflame your gums.

WHY IS MY FACE SO SHINY? If you are also losing hair and have stopped getting your period, a hormonal imbalance could be the culprit, and you should see your doctor. If not, your skin is just oversensitive to your male hormones (we all have them)—and this is triggering the production of excess oil. Another possibility: a tooharsh cleansing routine (some of you have written to us saying you use rubbing alcohol to nix shine!). Many derms believe that alcohol-based toners and gritty scrubs can overdry and irritate your skin and make it produce extra oil to compensate, says Doris J. Day, MD.

THE FIX: Your best bet is to regulate oil without overdrying your skin. So in the morning, wash your face with an oil-free lotion cleanser, then rub on an alcohol-free toner. Try Cetaphil Daily Facial Cleanser for Normal to Oily Skin and Bath & Body Works Bio Face Oil-Control Facial Toner. Top with the OTC oilabsorbing gel Clinac OC. Sop up shiny spots throughout the day with blotting papers (try Hard Candy Shiny Sheets). Repeat your A.M. routine— minus the gel—before bed. If you continue to shine, ask your dermatologist about Retin-A Micro. Less irritating than regular Retin-A, this prescription cream was created to treat acne but has also been proven effective against oiliness.

38 HEALTHY Magazine

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February 2016

FEELIN’ GOOD

FEELIN’ GOOD, LOOKIN’ GOOD! 6 WAYS TO BOOST YOUR SELF-CONFIDENCE AND HELP YOU FEEL SEXY NOW

BEING BEAUTIFUL ISN’T A SIMPLE REACTION TO THE REFLECTION IN THE MIRROR; BEAUTY IS A STATE OF MIND – A STATE OF BEING. IF YOU FEEL BEAUTIFUL, YOU ARE BEAUTIFUL. AND, WHAT’S AGE GOT TO DO WITH IT? VERY LITTLE. AT 20 OR 60, WHETHER YOU’RE A MAN OR A WOMAN, YOU CAN STILL FEEL AND BE BEAUTIFUL AND SEXY – YOU JUST NEED TO GET BACK TO THE BASICS OF BEING BEAUTIFUL. 42 HEALTHY Magazine

When we say sexy, what do we mean? Let’s define it:

Sexy – sex-y adj – appealing, desirable, especially because of being new, interesting, and trendy. Confidence is key to your feeling sexy. But how do you channel inner confidence if you simply don’t feel good about yourself? If you feel out of touch with your beauty best, your desirability, you’re not destined to feel that way forever. There are mounds of methods to help you regain your mojo, regardless if you’re slowing down, feeling beyond your years, or suffering from a severe case of frumpitis. Here’s six quick tricks to feeling good and looking good.

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REPEAT AFTER ME Reciting an affirmation may sound silly, but it can really work! Selfaffirmations are used to counteract a negative belief you have about yourself. Choose a statement that is in the present tense, such as, “I am beautiful” or “I love myself inside and out.” We like “Every day, in every way, I’m getting better and better.” Write it down on a piece of paper so you can better visualize it and repeat the statement at least 10 times early in the morning. After repeating affirmations, you’ll start to feel the negativity being released and then the, you guessed it, sexiness replacing it.

BEAUTY IN THE BUFF Sure, being naked can make you feel extremely vulnerable at first, yet you’ll find your inner sexiness coming out. Some feel better about themselves when they’re naked because the sense of naturalness and freedom makes them feel sexy. Try doing household activities in the buff (while respecting who may be in the house with you). Or study yourself in the mirror. Start to accept your imperfections, because the more comfortable you are with your body, the more people will pick up on your natural sex appeal. Stop letting your body be a roadblock to feeling sexy and either embrace it or change what you don’t like.

SWEETNESS OF SWEAT Exercising is one of the best ways you can gain self-confidence and feel sexy. The act of exercising itself is empowering and cathartic. You’ll gain energy to accomplish what you want to accomplish, which will make you feel good about yourself. You’ll also feel stronger and look toned, and the positive changes in your body will translate to feeling confident and sexy. If you dread the gym, try something fun at home like dancing to get your exercise in. Moving your body to your favorite music not only burns tons of calories, but it’s also a great way to get in tune with your body and channel your inner sexiness. Try dancing in front of a mirror.

SPICE UP YOUR SURROUNDINGS

MAKEOVER MANIA A big confidence killer is the makeup or wardrobe rut. And no, you don’t have to land yourself on some reality TV show to solve this problem. There are great options wherever you live, whoever you are. Start by letting your fingers do the walking through the pages of beauty and fashion magazines to get an idea of what the current looks are, then take your ideas to a makeup counter and your hairstylist (maybe a new one) to get the works. Visit a spa for a relaxing and rejuvenating experience, and have them pamper you from head to toe. Take good care of yourself because when you feel good on the outside, your self-confidence will shine through and you’ll have a natural sexiness to you.

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When you’re surrounded by a rich sensory environment, you’ll immediately feel sexier. Indulge all of your senses. Make your environment (your house or bedroom) cozy, soothing and inviting. Paint your walls a warm color and put up decorations that remind you of a great time in your life. Candles give off a sexy glow and delicious smells, while installing dimmers or changing your overhead lighting and room lamps to a softer or colored bulb can make all the difference. Use fabrics and materials that feel good on your skin. Invest in jazz or sounds of nature CDs, and you’ll really feel the senses of your environment affecting you in a positive way.

ACT SEXY! ‘Acting’ may sound contradictory to being sexy since we’ve been telling you that sexiness comes from truly feeling confident about yourself. Lack of self-confidence is obvious. If you focus on your flaws, you’re asking others to focus on your flaws. While it may seem silly at first, faking confidence can actually lead to a positive and lasting change in your self-confidence. Think of it as practicing for the real thing and you’ll learn from your experiences. No one knows how you’re feeling on the inside, so you might be surprised at how much people are drawn to you and enjoy your company when you don’t project your negativity onto them. Carry yourself with your head held high and keep practicing self-confidence until it becomes a real part of you. Can you feel your sexy side emerging already? With these tips, you’re sure to gain more self-confidence and a newfound sexiness.

February 2016

FEELIN’ GOOD

THE TONE OF LOVE TONE OF VOICE IS A NEW, EFFECTIVE PREDICTOR OF MARITAL SUCCESS WRITTEN BY ANGELA SILVA

We’ve all been taught the phrase, “sticks and stones may break my bones, but words will never hurt me.” But new researchers have found that not only can words hurt you, but how you say those words can hurt you, and those you talk to, even more. That’s right, your tone of voice may be the best predictor of your future marital success and happiness, even more so than what you actually say. So If your “I love yous” and “thank-yous” to your spouse have been disingenuous, you might be in more trouble than if you weren’t saying them at all. The study, which was published in Proceedings of Interspeech in September, involved the recorded marital therapy sessions of over 100 couples, which were taken over the span of two years. These recordings were analyzed using an algorithm developed by the research team. They were listening for various characteristics of speech, including pitch, intensity, volume, “jitter,” “shimmer,” and other indicators of emotions. Once the conversations were broken down, the researchers followed the status of these marriages for five years. And the results were shocking. Not only was the tone of voice a strong indicator of marital success, but tone of voice predicted marital success even better than the behavioral analyses of experts. Psychologists who listened to the recordings and labeled a couple’s communication

44 HEALTHY Magazine

and behavior as “accepting,” “blaming,” or any other characteristic based on the conversation alone were less accurate at predicting the outcome of a marriage than the vocal characteristics. “What you say is not the only thing that matters; it’s very important how you say it. Our study confirms that it holds for a couple’s relationship as well,” said Dr. Nasir, one of the researchers from the study. An important feature of this study was not just the analyses of vocal trends, but how each partner’s vocal characteristics changed in response to their partner’s vocal characteristics. For example, if one partner had the tendency to raise their voice at their spouse, who in turn became quiet and subdued, that correlation would be identified, tracked, and recorded, and a pattern could then be identified by the researchers and used in their predictions. Just how well does this algorithm actually work to predict the future of a relationship? Believe it or not, this algorithm correctly predicted if a relationship would improve or worsen based on tone of voice with a 79 percent accuracy rate. So if you’ve been being a bit snarky lately in your conversation with your spouse, or if your spouse has a tendency to get worked up when the two of you are talking, maybe it’s time to reevaluate your tones of voice and make some changes for the success of your marriage.

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Experts suggest that pushing negativity away has physical and emotional benefits Complaining may be the easy way out, but it can also cause you to become trapped in a cycle of negativity. Venting does provide a sense of relief for most people, but after repeated bouts of complaint over the same issue, it becomes counter productive, making the problem worse. A major cause of stress and complaint comes from the workplace and many people think of venting as just another part of their job description. But a recent study published by Harvard Business Review emphasizes the powerful effects of positivity in the workplace. When people focus on the positive experiences they have instead of the negative they are much better off. “Positive experiences—even small ones— provide you with valuable resources that can be used to reduce stress, including physical symptoms such as headaches or muscle tension,” the article states. “They make it easier for you to detach yourself from work at the end of the day.”

WORKPLACE TIP

NOTICE SOMETHING GOOD WRITTEN BY LAUREN TURVILLE

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Quit Complaining About Work? Yeah, Right. To rid oneself of complaining is very difficult because for most people it does come more naturally than being positive all the time. To counteract this instinct, the same Harvard study suggests writing down three good things that happen to you each day. This simple exercise is shown to reduce stress, increase creativity, and improve sleep. With better sleep comes more alertness and better mood the next day, which in turn leads to more positive experiences. Now, it is unlikely that people will stop entirely talking about bad things that happen to them, but making a conscious effort to focus on the good will provide more balance in one’s outlook on their life. If it becomes too unbearable and you just have to let it all out, be sure to follow your vent sesh with some constructive criticism or point out something good that also happened that day. Although it may be unnatural to be so positive at first, sometimes you just need to “fake it till you make it.” For more on original study, see here: hbr.org/2015/09/the-powerful-effect-of-noticing-good-things-at-work

February 2016

SOCIAL

HOT OR NOT? Superficial, or Super Useful? TINDER IS THE ONE OF THE HOTTEST MATCH-MAKING APPS TODAY. IT WORKS BY CONTINUOUSLY SHOWING YOU PICTURES OF OTHER USERS IN YOUR AREA, AND YOU EITHER SWIPE RIGHT, TO A HEART IMAGE, OR LEFT, TO AN “X.” IF YOU BOTH CHOOSE THE HEART, YOU CAN SEE EACH OTHER’S CONTACT INFO. 46 HEALTHY Magazine

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An estimated 50 million people use Tinder every month.

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There are 12 million matches per day.

If a picture is worth a thousand words, then Tinder isn’t as superficial as it seems at first glance. Granted, you don’t get to fill out a lengthy questionnaire, and you don’t get to run through a complicated “love algorithm” to find a match (most experts call these equations bogus anyway). But in real life, the reason you’re drawn to a person, at least initially, is how they look. In this way, Tinder is actually more natural than it seems. Sources: The New York Times, Business Insider, Tinder

Healthy Magazine staff chimes in:

People log into the app 11 times a day on average. Single sessions can go for upwards of seven minutes, which means many are spending more than an hour a day on Tinder.

Tinder has its critics and its issues, of course. It’s known by many as a “hook-up” app, and other online dating services are quick to call it superficial and unhelpful in finding real love. And if there are only 12 million matches per billion profile swipes, it seems that Tinder odds aren’t much easier than the odds for success finding a match in person. The prettiest people get all the matches, right? Jessica Carbino, Ph.D, Tinder’s in-house dating expert, found that Tinder users’ interaction with the app was more than just hot or not. She told the New York

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AWESOME?

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There are more than 1 billion profile swipes per day.

Times that people are analyzing more subtle things about a Tinder picture, like style of clothes and posture, and using this analysis to determine compatibility. In fact, in one survey women were asked to swipe through photos of male models, and almost always women swiped to the left, which is the rejection direction. They said the men looked too full of themselves or unkind. Men are much more likely to swipe “like” than women, but Tinder insists that males are looking for compatibility too.

IS YOUR WEBSITE

TINDER IS INCREDIBLY POPULAR. CHECK OUT THESE NUMBERS:

“I met my girlfriend of 5 months using the app. We chatted on Tinder for a few minutes and then exchanged numbers. We texted for a few hours and then decided to meet up the same day. Of course, like any “blind” date, there was a little awkwardness for the first few minutes. But in the end, compatibility is what matters, not how you got there. We were very quick to move past the way in which we met and focused on getting to know each other—just like any other date. While it wasn’t a ‘traditional’ method of meeting someone (although anymore I’m not sure what that is), I’ve really enjoyed my time with her and I’m glad, one way or another, I was able to meet her.” -Erik, 27, marketing and sales

Who Uses Tinder?

AGE

13-17: 7 % 18-24: 53 % 25-34: 32 %

February 2016

heartfull

Heart Strains Stress and Heart Health

W RITTE N B Y A NG E L A S I LVA

The relationship between stress and heart disease has been a major topic of research for a long time. Although the connection has not been concretely established, specific types of stress and reactions have been shown to contribute to heart disease. It is important to realize that it is our reaction to stressful events, not the events themselves, that cause stress and negative physiological impacts. Eliminating stressful situations from our lives is not possible. Learning how to react to stress in a healthy way is the best way to protect your heart and other aspects of your health. The American Heart Association explains that when we experience stress, our bodies enter “fight or flight” mode. This causes our blood vessels to constrict, heart rate to increase, and adrenaline to pump through our veins. It is our body’s way of preparing us to either combat or flee from a harmful situation. Unfortunately, our bodies can’t tell the different between a grizzly bear chasing us and a burnt casserole, and the physiological response can be the same. This is when becoming stressed over the daily hassles of life can take its toll on your heart. Constantly being in a state of fightor-flight can cause constant high blood pressure and elevate cholesterol levels, both of which greatly contribute to heart disease.

48 HEALTHY Magazine

Aside from the direct physiological responses, our individual methods of coping for stress can also contribute to or protect from heart disease. For example, some people may use smoking as a means to relax from a stressful situation or a stressful day. Some people find peace through exercise. Other people binge-eat when they are stressed, while others may drink excessively to “manage” their stress. There are several ways to bring your body back to normal levels when you encounter stress, but the important point is to find a healthy way to do so. Meditation is a great way to focus on controlling your breathing and your thoughts to lower your response to stress. Exercise, playing an instrument, or making some form of art are other ways to channel your stress into a productive outlet. The link between stress and heart disease exists, but is largely an individual association. With both the direct, physiological effects of stress harming our heart or our coping mechanisms doing the damage, our heart can be a great casualty of a chronically stressful life. Take the time to evaluate your stress levels and how you deal with stress, and find ways to make improvements to protect your heart.

LET’S SEE IF YOU REACT TO STRESS IN A HEALTHY WAY OR POSSIBLY NEED SOME IMPROVEMENT. You’re driving home from work. It’s rush hour, and your spouse has already called five times asking why you’re late. You have a dinner to get to, but at this rate you’ll be lucky to make the appetizers. Traffic jam. You’re crawling at snail speed down the interstate when all of the sudden swoosh! Another car cuts you off to try to get ahead. You slam on your brakes. IN YOUR ANGER, DO YOU: A) Mutter some not-so-nice words under your breath? B) Try to get next to the car to “express” your feelings to the driver? C) Take a deep breath and count to ten? D) Blast the radio and find your happy place? If you answered A or B, chances are your reactions to stressful situations may not be so healthy.

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heartfull

6 A G E M O E TH Y S R E V O R T N O C P E A HI K I L S ND BU T I T S O U E O G A M E, E R S Y ID OV NEW V A-6 CONTR VERY OF E MEG OT THE O ALLY PART AT THE RO ’ U . S IS ACT DAILY LIFE TED STATE D S E UNI PPENE I C A N’ AMER ISSUE IS TH N THAT HA T US F E R OF TH IETARY TU , WHICH LE ND D O AG TIC ES A DRAS T 65 YEARS AL EXCESS D E ABOU NUTRITION HAT ALTER T H H ES WIT IENCI HEALT DEFIC NATIONAL . THE SC A P E L AND

THE BACKGROUND

Omega-3 and omega-6 are called “essential” fatty acids, because our body needs them and we can’t make them on our own. We must consume them. Omega-3 is well known for its importance in controlling blood clotting, building cell membranes and performing many other vital functions. Both omega-6 and omega-3 are important for brain function, as well as normal growth and development. In prehistoric times, the human diet contained about a 4:1 ratio of omega-6 to

50 HEALTHY Magazine

omega-3 fatty acids. Certain seeds, grains and nuts are sources of omega-6 linoleic acid. Omega-3 comes primarily from fish and some plant sources. Fast forward to today, and you’ll find that our omega-6/omega-3 ratio is skewed, in excess of 10:1. Many Americans eat a diet with a ratio of more like 30:1 or higher, even though the optimal ratio is about 4:1 or lower. The topic of much study, these lopsided ratios have been associated with arthritis, inflammation, cancer and more.

HOW WE GOT TO THIS POINT

After World War II we began to develop technology that made oils out of seeds and corn. This came in part because of newfound research that suggested saturated fats were tied to cardiovascular disease. This technology got so good, and seeds were so abundant and easy to grow, that these oils began to seep into many different varieties of foods as an economical substitute for other ingredients. These oils (cottonseed, sunflower seed, canola, soybean and most vegetable oils) are

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Where Do I Get More Omega-3?

Plants: Flaxseed, walnuts, kale, spinach, Brussels sprouts. Fish: Salmon, sardines, herring, mackerel (cold water fish).

all high in omega-6 fatty acids, meaning that the Western diet began to distort away from omega-3. The negative health effects of this skewed ratio are thought to come about for a couple of reasons. Linoleic acid (omega-6) oxidizes and changes LDL cholesterol into a more damaging form. Metabolism of this fatty acid is also pro-inflammatory, according to Artemis Simopoulos, MD, FACN, founding member of the International Society for the Study of Fatty Acids and Lipids. Simopoulos says that these omega-6 rich oils are prominent now not because they are good, but because they have represented the cheapest option to food manufacturers for decades. In fact, canola oil used to be a better source of omega-3, but manufacturers decreased the amount of omega-3 in canola oil to give it a better shelf life, she says.

THE CONTROVERSY

Some nutrition experts claim that these ratios aren’t related to disease. Dr. Frank Sacks of Harvard’s Department of Nutrition says that according to recent research, omega-6 is healthy for the heart, and that the ratio of omega-6 to 3 is therefore of no nutritional interest. The American Heart Association only mentions the benefits of omega-6 fatty acid consumption, and says nothing about the Western diet fatty acid imbalance. “I think that’s a disgrace,” Simopoulos says.

The largest such study was the Bellagio Report on Healthy Agriculture, Healthy Nutrition, Healthy People, published in 2013, of which Simopoulos was a lead author. Sponsored by the Center for Genetics, Nutrition and Health in Washington, DC, the Rockefeller Foundation, Green Templeton College of the University of Oxford, the W.K. Kellogg Foundation, and many others, this report came from a meeting of international doctors, nutrition experts, agriculturalists and policy experts.

the problem. Flax seed is a great source of omega-3, which isn’t used often simply because it isn’t familiar.

The omega-3/omega-6 imbalance was a central topic at the meeting, and it was concluded that most diets are omega-3deficient and too high in omega-6.

In fact, some farmers have begun to mix flaxseed into their livestock feed. This balances out omega fatty acid levels in animals and in the resulting meat that is sold, and also improves methane pollution from the stock. This practice is most widely used in France, but researchers in America are starting to catch on.

“The evidence that this imbalance contributes to disease is now convincing, and governments should formulate policies for agriculture and food to affect costs and availability of various fatty acids to the general public so that the ratio of omega-6 to omega-3 fatty acids can once again approach that to which we are genetically adapted, i.e. four to one. High omega-6/omega-3 ratios typify Western diets and, increasingly, diets throughout the world, and they are associated with increased risk for cardiovascular disease, obesity, type 2 diabetes and cancer of the breast and prostate, particularly in individuals who are genetically predisposed.” -The Bellagio Report

HOW TO BALANCE

She says there is bountiful evidence from quality studies about the negative effects of the imbalance.

Most dietary advice that we’ve all heard will actually help us get a better balance of omega-6 to omega-3. For example, eat more leafy greens.

“There’s enough data to make policy,” she says.

Simopoulos says that omega-3 sources are rare in America, which is part of

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“People eat what they’re used to, what’s marketed,” she says. While organic food often claims dubious health benefits, the omega issue might be one that favors buying organic. Corn-fed beef doesn’t have a good Omega-3/6 ratio, but range fed beef does. Corn has a very high amount of omega-6.

NPR reported a story about Jim Drouillard, a professor of animal sciences at Kansas State University, who conducted a series of experiments over the course of ten years and found that “feeding flaxseed to cattle in the five months before slaughter reduced inflammation and the need for antibiotics, and offset some of the negative effects of a corn-based diet.” Adoption of this practice in America would have a large impact on our omega-3/ omega-6 balance, considering how much beef we eat. But true fatty acid balance in our Western diets would require significant changes in packaged food processing and the incorporation of new oils. On an individual level, consumers can be conscious of their omega-6 excess and omega-3 deficiency, and make changes in their diet to right the imbalance. Sources: npr.org, jonnybowden.com, mdpi.com, hsph. harvard.edu

February 2016

WELLNESS

It’s What You

DON’T SAY

6 WAYS “SILENT AGREEMENTS” ARE UNDERMINING YOUR LIFE W RITTE N B Y M ER I L E E K ER N, M B A

f you have engaged in relationships of any kind, you have experienced and likely battled against “silent agreements.” While most have never used or even heard of this term, silent agreements are present in our everyday lives where they lurk in the shadows of our relationships—at home, in social circles and in the workplace. They are those unspoken “rules” of our relationships that grow from the topics we don’t talk about—the needs, wishes and expectations that we don’t share but hold others accountable to anyway. Most often the other party is doing the same thing, which adds layers that make silent agreements even more complicated and challenging to uncover and rectify. Sometimes the unspoken expectations of two people line up, and when they do, their silent agreements line up as well. Then the relationships can hum along without drama, stress or misunderstandings. Often enough this does not happen organically. Because many silent agreements can be completely out of line, and given their sometimes clandestine nature, silent agreements are sometimes problematic for our relationships. With the litany of unspoken expectations people often have of one another on any front—money, commitment, intimacy, kids, jobs and careers, health issues, technology and social media connections—silent agreements can exist in all aspects of life. Sometimes unawareness of these values or expectations can naturally result in long-term complications or even outright relationship chaos.

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Silent agreements often revolve around those issues that people do not recognize or are too uncomfortable to acknowledge and “put on the table” to openly discuss. Sometimes individuals remain silent to protect themselves from exposing their insecurities or fears. Consider these 6 examples of some typical land-mine issues at home, play and work that often result in, and are exacerbated by, detrimental silent agreements:

1. CHANGE AND STAGNATION: CHANGING THE HARDEST PARADIGM YOU FEAR

People who have been dissatisfied in their jobs and stay anyway often create silent agreements resulting in missed opportunities. Perhaps they are loyal to a person or cause that no longer fits them. The type of agreement they are living with undermines pursuing the career course they truly desire. This silent agreement starts with yourself and the fear of change. A more enriching silent agreement must first begin with a conversation with yourself. Acknowledge the challenge in moving on and create a way to leave even while you are feeling the discomfort.

2. FLEXIBILITY AND INFLEXIBILITY: WHEN ROLES LIMIT US

He washes dishes and she cooks. Then one day he comes home and cooks and she doesn’t wash the dishes. The expectation that she would silently switch roles was part of his silent agreement but not part of

hers. Inflexibility can undermine the goals of relationships when unexpected shifts occur without an open discussion of the issue. Here his agreement involves an exchange of duties, while hers is less flexible and focused on a predictable division of labor.

3. CREATIVE FREEDOM AND STABLE TRADITION: BUILDING BLOCKS THAT SUSTAIN US

Some couples are inseparable, and yet that intimacy works to keep each from being their “best independent self.” Their silent agreement maintains the intense closeness by avoiding any pursuit of individual fulfillment. Consider how this agreement develops. She does not apply for the job promotion because of how it will make him feel. Later she resents him for it. We sabotage each other’s ability to explore enriching options and reach our true potential when we sign on to silent agreements that neglect the desire for creative freedom.

4. COMMITMENT: FEELING SECURE IN THE FACE OF INSECURITY

The cheating boyfriend married his longtime girlfriend, each with different notions of their commitment to each other. He thought “now she’ll never leave me,” and she thought “now he’ll never cheat again.” They weren’t aware of their differing silent agreements, and were unable to talk about what they needed to feel secure in the relationship. So, he cheated and she left and locked in their silence, neither got the relationship they

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sorely hoped for, NOR the chance to achieve that goal together. When misaligned silent agreements are uncovered it can prevent outcomes like these.

5. FAVORING PERCEPTION OVER REALITY: DEBILITATING AGREEMENTS WITH YOURSELF

This silent agreement is sure to undermine us when we are committed to the trappings of success at any cost. It takes emotional maturity to recognize that what is truly important is not always what others approve of or perceive as important. Credit cards maxed and income squandered suggest that your emphasis on appearances has undermined your actual security. When maintaining excessive spending habits, financial insecurity, and monetary chaos is more important than reality, it is likely that you are in a depleting silent agreement with yourself. In contrast, an enriching silent agreement is the commitment to confront the conflicting identities being created at the literal expense of financial ruin, allowing you to make friends with the truth of who and where you are in your real life.

6. SELF-CARE AND NEGLECT: DENIAL DOES WONDERS FOR YOUR HEALTH

Communication is often undermined in relationships by counterproductive and contradictory actions that grow out of silent agreements. A silent agreement evolved with the couple that doesn’t talk about how their weekly baking of cakes and sweets impacts the husband’s diabetes. With this silent agreement they won’t have to face the fact that both of them have agreed to undermine his health. One baked and the other ate. While they talked about the impact of cakes on his diet and health, they never uncovered the real silent agreement. Rather than talk about the silent agreement that would require them to acknowledge the impact of sweets on his illness, he blames her for baking and she blames him for lack of selfcontrol. As long as they don’t cooperatively acknowledge their mutual investment in the neglect of his self-care, they can point the finger at each other for the chronic disease that becomes life threatening. If they could imagine that their relationship could be enriched by acknowledging their silent fears about his illness while supporting each other, perhaps then they would prefer a relationship of open agreements. Anderson concludes, “We convince ourselves that it’s safer to avoid bringing up sensitive issues in order to keep the peace,” says psychologist Linda Anderson. “So we simply go on as if we have already communicated when the fact is that we have not. Meanwhile in fact, our relationships continue to be unfavorably affected by this silence that’s bolstered with a poisonous undercurrent of expectation. After all, there are some things just not worth talking about, right? Wrong! Once you become more aware of the agreements that are keeping your life from flourishing, you can begin to uncover what is actually going on in your relationships.”

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Psychologists’ Views On Silent Agreements DIFFERENT PERCEPTIONS TAKE A TOLL

YOU CAN LOSE AUTHENTIC COMMUNICATION

“Whether in alignment with others or not, in many cases the silent agreements we have with one another, or towards another, are not acknowledged or openly discussed. This is largely due to the fact that we, ourselves, may not be consciously aware of the expectations we harbor. Other times, we feel that we have too much to lose if we talk openly, or, we regard silence as less frightening than what would happen if we tell the ‘real’ story about what we are thinking and wanting from another person. So, we avoid discussing the real issues because we are afraid to upset the status quo. Each of these scenarios creates the opportunity, and some might say the likelihood of disappointments, misunderstandings, distortions, false assumptions and resentment between individuals. The more a relationship lacks awareness of these silent agreements, the more pervasive the silent agreements are, and the more likely we risk losing authentic communication.”

“Often we erroneously believe our silent agreements with others to be understood or implied, thinking we share the same understanding or meaning of an unspoken expectation. One person can have a particular perception about an unspoken issue while the other is experiencing something entirely different. The result can be debilitating and downright deadly for relationships. Silent agreements that don’t match typically come to the fore eventually because of the complications and challenges they present to the relationship. And in the meantime, they’re growing and potentially taking their toll on you in other unknown ways. Avoiding communication is not a healthy way to deal with it, and as time goes by, the harder it becomes to hide behind the silence.” Linda Anderson, PhD

Michele L. Owens, Ph

RECOGNIZING SILENT AGREEMENTS IS KEY TO RELATIONSHIP SUCCESS

Doctors Linda Anderson, Sonia Banks and Michele Owens are licensed clinical psychologists with private practices and a consulting agency, “Sessions: Innovations in Psychology.” Reach them on line at www.SilentAgreements. com and follow them on Twitter @ agreements101. Freelance writer Merilee Kern is a wellness industry veteran, consumer health advocate and influential media voice. She may be reached online at www.LuxeListReviews.com. Follow her on Twitter at www.twitter.com/ LuxeListEditor and Facebook at www. Facebook.com/TheLuxeList.

“Silent agreements are not just about communicating poorly in your relationships. In contrast, a silent agreement is a situation where you have consciously or unconsciously agreed to something with another person without discussing it at all. That unspoken agreement and missed conversation shows up in your interactions and can have ramifications not only for your relationships, but for so many other aspects of your life. Once you become more aware of your silent agreements you can identify and make choices about the ones that are prohibiting you from realizing your relationship potential. You’ll be much better equipped to actually begin breaking the silence and talking. Unfortunately, relatively few have the awareness and insights needed to recognize and address the silent agreements that adversely affect their relationships and lives overall.” Sonia R. Banks, PhD

February 2016

H E A RT H A P P E N I N G S

HEART HAPPENINGS THERE ARE MURMURS, PALPITATIONS, FAILURES, ATTACKS AND BLOCKS. WHAT DOES IT ALL MEAN? FROM THE NATIONAL HEART, LUNG, AND BLOOD INSTITUTE

WHAT IS HEART BLOCK? Heart block is a problem that occurs with the heart’s electrical system. This system controls the rate and rhythm of heartbeats. (“Rate” refers to the number of times your heart beats per minute. “Rhythm” refers to the pattern of regular or irregular pulses produced as the heart beats.)

the rest of the body with enough force. Some people have both problems. The term “heart failure” doesn’t mean that your heart has stopped or is about to stop working. However, heart failure is a serious condition that requires medical care.

With each heartbeat, an electrical signal spreads across the heart from the upper to the lower chambers. As it travels, the signal causes the heart to contract and pump blood.

Heart failure develops over time as the heart’s pumping action grows weaker. The condition can affect the right side of the heart only, or it can affect both sides of the heart. Most cases involve both sides of the heart.

Heart block occurs if the electrical signal is slowed or disrupted as it moves through the heart.

WHAT IS A HEART MURMUR?

Heart block is a type of arrhythmia (ah-RITH-me-ah). An arrhythmia is any problem with the rate or rhythm of the heartbeat.

A heart murmur is an extra or unusual sound heard during a heartbeat. Murmurs range from very faint to very loud. Sometimes they sound like a whooshing or swishing noise.

WHAT IS A HEART ATTACK? A heart attack happens when the flow of oxygen-rich blood to a section of heart muscle suddenly becomes blocked and the heart can’t get oxygen. If blood flow isn’t restored quickly, the section of heart muscle begins to die. Heart attack treatment works best when it’s given right after symptoms occur. If you think you or someone else is having a heart attack, even if you’re not sure, call 9–1–1 right away.

WHAT IS HEART FAILURE? Heart failure is a condition in which the heart can’t pump enough blood to meet the body’s needs. In some cases, the heart can’t fill with enough blood. In other cases, the heart can’t pump blood to

54 HEALTHY Magazine

Normal heartbeats make a “lub-DUPP” or “lub-DUB” sound. This is the sound of the heart valves closing as blood moves through the heart. Doctors can hear these sounds and heart murmurs using a stethoscope.

WHAT ARE PALPITATIONS? Palpitations (pal-pi-TA-shuns) are feelings that your heart is skipping a beat, fluttering, or beating too hard or too fast. You may have these feelings in your chest, throat, or neck. They can occur during activity or even when you’re sitting still or lying down. Source: www.nhlbi.nih.gov

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THE GENDER DIFFERENCES of Heart Disease and Heart Attacks HOW HEART PROBLEMS ARE DIFFERENT FOR WOMEN, AND WHY IT MATTERS WRITTEN BY HEALTHY MAGAZINE STAFF

Men and women are quite different, to state the obvious. But one difference that might not get enough attention is how heart disease often presents itself differently, according to gender. In women, heart attacks tend to occur later in life (about ten years later, on average, than men), but are also more severe. They are also more likely to die from the first heart attack and more likely to be disabled, research shows. “There has been a misconception that women were immune to heart disease. Not only do women have heart attacks but they can be deadlier in women than in men,” said Dr. Nieca Goldberg, a cardiologist and spokeswoman for the American Heart Association. Particularly concerning is that younger women who have heart attacks have a drastically higher death rate than men the same age who have heart attacks, Goldberg says. Heart disease is the No. 1 killer of American women, claiming nearly 500,000 lives each year.

Medicine, Division of Cardiology, Johns Hopkins School of Medicine. “So while the classical symptoms, such as chest pains, apply to both men and women, women are much more likely to get less common symptoms such as indigestion, shortness of breath, and back pain, sometimes even in the absence of obvious chest discomfort.” Because what women feel in a heart attack may not be like what has been described to them by medical professionals (no chest pain, for example), they can misinterpret what they are feeling. HERE IS A GUIDE FOR WOMEN TO BETTER RECOGNIZE SYMPTOMS OF A HEART ATTACK: 1.

Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.

Pain or discomfort in one or both arms, the back, neck, jaw or stomach.

Shortness of breath with or without chest discomfort.

Other signs such as breaking out in a cold sweat, nausea or lightheadedness.

As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

HEARTS BEAT DIFFERENTLY The size and pumping ability of the right side of the heart differs by gender. The right ventricle is smaller in women than in men. Source: Circulation: Journal of the American Heart Association

One way to reduce the risks is to know that warning signs of a heart attack can be very different in women than men.

Source: American Heart Association (AHA)

“Women are much more likely to have atypical heart attack symptoms,” says Dr. Lili Barouch, Assistant Professor of

According to the AHA, women can mistake a heart attack for the flu, acid reflux or normal aging.

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Furthermore, risk factors for heart disease differ by gender. Traditional risk factors for both men and women include obesity, smoking, diabetes, high blood pressure and family history. Some researchers suggest that certain diagnostic tools may be better than others for women, meaning that while an electrocardiogram might be good for a man, a stress test might be better for a women. Cardiology tests performed on women are sometimes misinterpreted, according to the Women’s Heart Foundation, because plaque in men’s arteries clumps, whereas in women’s arteries plaque distributes evenly throughout artery walls. The bottom line is that heart care cannot be a one-size-fits-all approach.

RISK FACTORS FOR WOMEN SPECIFICALLY •

High testosterone levels in menopause.

•

Increasing hypertension during menopause.

•

Autoimmune disease like rheumatoid arthritis.

Source: hopkinsmedicine.org

February 2016

H E A RT H A P P E N I N G S

BLOOD HEALTH KNOWING THE SIGNS FOR SOME OF THE MORE COMMON BLOOD DISORDERS

These signs and symptoms can occur because your heart has to work harder to pump oxygen-rich blood through your body.

ANEMIA

Mild to moderate anemia may cause very mild symptoms or none at all. Severe or long-lasting anemia can damage your heart, brain, and other organs in your body. Very severe anemia may even cause death.

This is the most common blood disorder, affecting more than 3 million Americans. Anemia (uh-NEE-me-uh) is a condition in which your blood has a lower than normal number of red blood cells. Anemia also can occur if your red blood cells don’t contain enough hemoglobin (HEE-muh-glow-bin). Hemoglobin is an iron-rich protein that gives blood its red color. This protein helps red blood cells carry oxygen from the lungs to the rest of the body. If you have anemia, your body doesn’t get enough oxygen-rich blood. As a result, you may feel tired or weak. You also may have other symptoms, such as shortness of breath, dizziness, or headaches. Other signs include: • It is difficult to do normal activities. • Coldness in the hands and feet. • Pale skin. • Chest pain.

56 HEALTHY Magazine

Your doctor may recommend dietary changes if anemia is suspected. Iron, vitamin B12, vitamin C and folic acid are important for healthy blood. Various medications can also be prescribed.

VON WILLEBRAND DISEASE Von Willebrand disease (VWD) is a bleeding disorder. It affects your blood’s ability to clot. If your blood doesn’t clot, you can have heavy, hard-to-stop bleeding after an injury. The bleeding can damage your internal organs. Rarely, the bleeding may even cause death. In VWD, you either have low levels of a certain protein in your blood or the protein doesn’t work well. The protein is called von Willebrand factor, and it helps your blood clot.

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Normally, when one of your blood vessels is injured, you start to bleed. Small blood cell fragments called platelets (PLATE-lets) clump together to plug the hole in the blood vessel and stop the bleeding. Von Willebrand factor acts like glue to help the platelets stick together and form a blood clot. Von Willebrand factor also carries clotting factor VIII (8), another important protein that helps your blood clot. Factor VIII is the protein that’s missing or doesn’t work well in people who have hemophilia, another bleeding disorder. VWD is more common and usually milder than hemophilia. In fact, VWD is the most common inherited bleeding disorder. It occurs in about 1 out of every 100 to 1,000 people. VWD affects both males and females, while hemophilia mainly affects males. Von Willebrand disease (VWD) is almost always inherited. Some people have the genes for the disorder but don’t have symptoms. However, they still can pass the genes on to their children. If you have type 1 or type 2 VWD (the least sever varieties), you may have the following mild-to-moderate bleeding symptoms: • Frequent, large bruises from minor bumps or injuries • Frequent or hard-to-stop nosebleeds • Prolonged bleeding from the gums after a dental procedure • Heavy or prolonged menstrual bleeding in women • Blood in your stools from bleeding in your intestines or stomach • Blood in your urine from bleeding in your kidneys or bladder • Heavy bleeding after a cut or other accident • Heavy bleeding after surgery People who have type 3 VWD may have all of the symptoms listed above and severe bleeding episodes for no reason. These bleeding episodes can be fatal if not treated right away. People who have type 3 VWD also may have bleeding into soft tissues or joints, causing severe pain and swelling. Various medications are used to treat VWD.

Source: National Heart, Lung, and Blood Institute (www.nhlbi.nih.gov)

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BLOOD CANCERS LEUKEMIA Leukemia is cancer of the blood cells. Most blood cells form in the bone marrow. In leukemia, cancerous blood cells form and crowd out the healthy blood cells in the bone marrow. The type of leukemia depends on the type of blood cell that has become cancerous. For example, acute lymphoblastic leukemia is a cancer of the lymphoblasts (white blood cells that fight infection). White blood cells are the most common type of blood cell to become cancer. But red blood cells (cells that carry oxygen from the lungs to the rest of the body) and platelets (cells that clot the blood) may also become cancer. Leukemia occurs most often in adults older than 55 years, and it is the most common cancer in children younger than 15 years.

LYMPHOMA Lymphoma, including Hodgkin lymphoma and non-Hodgkin lymphoma (NHL), is the most common blood cancer in the United States and is estimated to represent approximately 5 percent of all new cancers diagnosed in the United States in 2014. The lymphatic system removes fluids from your body and produces immune cells like white blood cells. When certain white blood cells become abnormal and begin to multiply and collect in lymph nodes and other areas. This eventually impairs your immune system.

MYELOMA This is a cancer of the plasma cells, which are a white blood cells that produce antibodies that fight against disease and infection. Myeloma prevents normal production of these antibodies, lowering the defenses of the body. Source: Cancer.gov

February 2016

HEALTH

[ R E P O RT ]

[BULLETIN]

Step up

Dodge a dangerous killer with a small change in work plans. Colon cancer is among the most common forms of cancer in many developed countries. But research shows that people who cycle or walk to work have significantly lower rates of colon cancer. If you can’t find an active way to commute to work, lace up your walking shoes for a brisk stroll at lunch. Inactivity and obesity are two major risk factors for colon cancer. Finding an active way to commute to work is one way to battle both.

Stepping on your bathroom scale each day may help to keep hard-lost pounds from creeping back on.

Ditch the Drive

Studies suggest daily weigh-ins help you monitor small increases in body weight so you can refocus on your

diet and fitness routine before things get out of hand. Fact is, about 80%

of people who lose 10% of their body

weight tend to regain the weight within the first year after the loss. But, there

are strategies you can use to increase your chance of long-term success, such as exercising for an hour per

day; eating a low-fat, low-calorie diet; eating breakfast every morning; and keeping consistent eating patterns

during both weekdays and weekends. Weighing yourself daily can help as well. While weight fluctuates daily,

daily weigh-ins can help you better

determine when a weight fluctuation

KEEP TABS ON YOURSELF FOR BETTER WEIGHTLOSS RESULTS

appears to be sticking around and

help motivate you to pay extra atten-

tion to diet and exercise. It’s best to

weigh yourself at the same time every day for consistency. Try weighing

yourself every morning before eating breakfast or before your shower.

EASY ON A MONDAY

160k

EASY DOES IT

Rome wasn’t built in a day. Make changes gradually. Don’t expect to change your diet and activity level overnight. Instead of switching all at once to a low-calorie eating plan, try gradually decreasing the calories of your meals and snacks. Another strategy is to lower the calorie content of one meal at a time. In the first week, eat a low-calorie breakfast, but keep lunch and dinner the same as before. During the second week, you might reduce the calorie content of your lunch. Finally, you can begin eating low-calorie dinners.

STROKE-RELATED DEATHS OCCER EACH YEAR. FOR SOME PEOPLE, THE RISK OF STROKE MAY BE GREATER ON MONDAY THAN ON OTHER DAYS OF THE WEEK, A RECENT STUDY SUGGESTED. SO MAKE AN EXTRA EFFORT TO RELAX.

58 HEALTHY Magazine

Better for Your Blood Vessels

If you’re thinking of indulging, squeeze in a workout first. A new study reports that working out before eating can help reduce the detrimental effect that foods, high in unhealthy fats, temporarily have on your triglyceride levels and blood vessel function.

BLOOD BASICS Healthy-Magazine.com

W E L L N E SS

EXPOSURE TO E-CIGARETTE ADVERTISEMENTS PUBLIC HEALTH OFFICIALS WORRY ABOUT WHAT EXPOSURE DOES TO YOUTH WRITTEN BY LAUREN TURVILLE

A RECENT STUDY BY CDC RESEARCHERS SHOWS THAT APPROXIMATELY 70% OF TEENS ARE EXPOSED TO E-CIGARETTE ADVERTISEMENTS. STUDENTS IN MIDDLE AND HIGH SCHOOL ARE FREQUENTLY SEEING THESE ADS FROM MULTIPLE SOURCES INCLUDING IN STORES, ONLINE, IN MOVIES OR ON TV, OR IN NEWSPAPERS OR MAGAZINES, AND RESEARCHERS WROTE THAT THIS EXPOSURE MAY CONTRIBUTE TO THE INCREASED USE OF E-CIGARETTES AMONG YOUTH. This matters because the long-term consequences of using e-cigarettes aren’t completely understood. Some argue that e-cigarettes are healthier and less addictive than normal cigarettes, but other research suggests that the chemicals in e-cigarettes may be dangerous. But not all e-cigarettes use the same chemicals. One e-cig company markets itself by saying that “not all e-cigs are created equal. 99% of e-cig and e-liquid products today are made in China with no regulations. These products often include acidic, synthetic ingredients…” They go on to say that their products are regulated and have safe ingredients. These chemicals aside, e-cigarettes contain nicotine, making them, like conventional cigarettes, addictive. Besides being addictive, nicotine can cause a number

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of health hazards. The National Institutes of Health released a study showing that nicotine may increase risk of cardiovascular, respiratory and gastrointestinal disorders, decrease immune response, and pose ill impacts on reproductive health. These negative effects make e-cigarette use something to think twice about. Further complicating the issue is that different e-cigarettes vary in the amount of nicotine delivered. Additionally, how one uses e-cigarette changes how much nicotine enters the body. The Center for Disease Control and Prevention (CDC) report found that a shocking 18 million young adults in the United States see e-cigarette advertising, something that worries the director of the CDC, Dr. Tom Frieden. “The same advertising tactics the tobacco industry used years ago to get kids addicted to nicotine are now being used to entice a new generation of young people to use e-cigarettes,” he said in a statement. He says these ads rely on the same themes: independence, rebellion, and sex. E-cigarette use among young people is on the rise, making these ads a target for public health officials. The study, using data from the 2014 National Youth Tobacco Survey, shows a correlation between advertisement exposure and e-cigarette use. Additionally, it is reported that advertising spending has increased from around $6.4 million in 2011 to $115 million in 2014. The authors of the study explained that advertising is dangerous because it has been shown to prompt experimentation in young adults and to increase and maintain use among those already using. Source: www.nlm.nih.gov, hookahzz.com

February 2016

MEXICAN Makes 4 to 6 servings There is a light citrusy flavor that you will love in this hearty chicken soup. Layers of garlic and lime embrace the fresh avocado garnish. I serve this during the warm summer months.

_______________

2 tbsp olive oil, divided 4 boneless skinless chicken breasts 1 cup chopped onion 6 cups chicken broth 2 cloves garlic, minced 2 tomatoes, seeded and chopped 2 1⁄2 cup freshly squeezed lime juice (4 to 5 limes) 2 cups broken corn tortilla chips 2 avocados, diced 4 green onions, green parts only, minced

Chicken and Lime Soup

_______________

In a large skillet, heat 1 tbsp of the oil over medium-high heat. Add chicken and cook, turning once, until no longer pink inside, 6 to 8 minutes per side. Transfer chicken to a cutting board and let cool. In a large pot, heat remaining oil over medium heat. Add onion, garlic and tomatoes. Cover and cook until onion is softened, 4 to 6 minutes. Add chicken broth and lime juice. Dice chicken and add to pot. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes. Ladle into individual bowls and garnish with equal amounts of tortilla chips, avocado and green onion.

60 HEALTHY Magazine

Excerpted from 200 Easy Mexican Recipes by Kelley Cleary Coffeen

Makes 4 to 6 servings Calabacitas is a traditional Mexican corn and squash dish full of texture. It is a mellow combination of corn, chile and squash blended together with creamy goodness.

Creamy Corn, Chile & Squash

_______________

1. In a large skillet, heat oil over medium-high heat. Sauté onion, garlic, summer squash, zucchini and parsley until vegetables are tender-crisp, 10 to 12 minutes. 2. Reduce heat to low and stir in corn, cheese and broth until cheese is melted and mixture is heated through, 6 to 8 minutes. Pour into a serving dish.

ingredients

1 tbsp olive oil 1⁄2 cup chopped onion 2 cloves garlic, minced 1 cup chopped summer squash (see Tips) 2 cups chopped zucchini 1 tbsp minced flat-leaf parsley 2 cups cooked corn kernels (see Tips) 1 cup shredded Monterey Jack cheese 2 tbsp chicken broth Freshly ground black pepper to taste

TIPS: Increase zucchini to 2 cups if summer squash is out of season or hard. Drained canned or thawed frozen corn kernels work in this recipe. Grilled or fire-roasted corn will add additional flavor. The salt in the broth and cheese will add flavor. However, salt to taste if more is needed.

Mexican Chocola Cakes te

Creamhyile Corn, uCash & Sq Makes 6 servings

This is a family favorite…rich mounds of chocolate with just a hint of cinnamon and chile. I love serving them warm with a scoop of vanilla ice cream.

_______________________

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1. In a small saucepan over low heat, melt chocolate and butter. Set aside. 2. In a medium bowl, using an electric mixer, beat eggs, egg yolks, sugar, cinnamon and chile until well blended, about 3 minutes. On low speed, gradually beat in the chocolate mixture until well blended. Increase speed to medium and beat until mixture is light and fluffy, about 3 minutes. Using a rubber spatula, stir in flour until blended. 3. Divide chocolate mixture equally among ramekins. Place ramekins on a baking sheet and bake in preheated oven until firm on top and cakes pull away from the sides of ramekins, 16 to 18 minutes. Run a knife around the edges of each ramekin. Invert on individual plates and serve hot with a scoop of vanilla or coffee ice cream.

Mexican Chocolate Cakes ingredients

Preheat oven to 425°F Six 4- to 6-oz ramekins, greased 4 oz semisweet (dark) chocolate, coarsely chopped 1⁄2 cup butter 2 eggs 2 egg yolks 1⁄2 cup granulated sugar 1 tsp ground cinnamon 1⁄2 tsp ancho chile powder 1⁄3 cup all-purpose flour Vanilla or coffee ice cream February 2016

Indian Ratatouille

INDIAN

with 5 Spices

(Panch Phoran Tarkari)

Serves 8 Panch phoran, the signature 5-seed blend used in Bengali food, is magical. Versatile and easy to use, its distinctive flavor is perfect in both Indian and non-Indian dishes. 2 2 1 tsp 2 tbsp 1 lb 1 lb 8 oz 2 to 3 tsp 1 tbsp 1 tsp 1⁄2 tsp 1 cup

dried Indian red chiles, broken in half bay leaves panch phora oil eggplant, cut into 2-inch pieces potatoes, peeled and cut into 1 1⁄2-inch pieces butternut squash, cut into 2-inch pieces chopped green chiles milk salt or to taste granulated sugar frozen peas

1. In a small dish, combine red chiles, bay leaves and panch phoran. 2. In a large saucepan, heat oil over medium-high heat until very hot. Stir spices into hot oil and sauté until seeds stop popping, 30 to 40 seconds. Immediately add eggplant, potatoes and squash and mix well. 3. Add green chiles, milk, salt, sugar and 3⁄4 cup (175 mL) water. When mixture comes to a boil, reduce heat to medium. Cover and simmer until vegetables are tender, 10 to 12 minutes. Add peas and simmer from Easy Indian Cooking, until water is absorbed, 2 to 3 minutes. Excerpted 2nd Ed. by Suneeta Vaswani © 2013 Serve hot with an Indian bread. Robert Rose Inc. www.robertrose. ca May not be reprinted without publisher permission.

62 HEALTHY Magazine

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Makes 6 servings

Here’s a soul-satisfying soup packed with vitamins and the goodness of vegetables. Plus the dal makes it high in protein and fiber as well.

Toor Dal ingredients

1 cup 1 tsp 1 cup 1 cup 1 cup 8 1⁄4 tsp

yellow lentils (toor dal) turmeric chopped tomato cubed potato sliced carrot, 1⁄4-inch thick slices green beans, cut into 8 1-inch pieces cayenne pepper

1 tsp 2 tbsp 1 tsp 1 tbsp 1⁄2 cup 11⁄2 cups 1⁄3 cup

salt or to taste oil cumin seeds chopped garlic chopped onion steamed rice cilantro, chopped Lemon wedges

Clean and pick through lentils for any small stones and grit. Rinse several times in cold water until water is fairly clear. Drain and transfer lentils to a large saucepan. Add 3 cups (750 mL) water and soak for 10 minutes. Bring to a boil, uncovered, over medium heat, skimming froth off surface. Cook, partially covered, until dal is soft and mushy, about 30 minutes. Purée in blender or using immersion blender, or whisk vigorously to batter-like consistency. Meanwhile, in a small saucepan, heat oil over medium-high heat. Add cumin seeds. Sauté until cumin is fragrant and a shade darker, about 30 seconds. Add garlic and sauté for 1 minute. Add onion and cook until golden, about 10 minutes. Pour mixture into dal and simmer, covered, until vegetables are tender, about 5 minutes. Place 2 to 3 tbsp (30 to 45 mL) rice in each bowl. Top with dal and vegetable mixture. Garnish with cilantro. Serve with lemon wedges on the side. If you are short on space, you can always combine steps 5 and 6 into once sentence.

Yellow up Lentil eStaobles

Carame lized

Carrot Pudding (Gajar ka Halwa)

with Vegr Dal) (Too

Serves 8 This is a favorite in north India and is particularly good when made with the sweet pink winter carrots grown in that area. The flavor is more delicate than other carrots, and they are juicier. I have never come across this variety in North America. 1. 2. Excerpted from Easy Indian Cooking, 2nd Ed. by Suneeta Vaswani © 2013 Robert Rose Inc. www. robertrose.ca May not be reprinted without publisher permission.

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A large heavy-bottomed saucepan over medium heat, combine carrots and milk. Cook, stirring frequently, until milk is completely absorbed and mixture begins to solidify, about 1 hour. Stir in 1 cup (250 mL) of the sugar, oil and raisins. When sugar dissolves, check sweetness. Add remaining sugar if needed. Cook, stirring constantly, until mixture begins to leave side of pan, 15 to 20 minutes. Remove seeds from cardamom pods, discarding pods. Pound seeds and stir into pudding. Serve warm or at room temperature. Before serving, garnish with blanched almonds and top with edible silver leaf, if using.

Gajar ka Halwa ingredients

11⁄2 lbs 4 cups 11⁄4 cups 1⁄4 cup 1⁄4 cup 8 to 10

carrots, grated (5 or 6) whole milk granulated sugar (approx.) oil or unsalted butter raisins cardamom pods blanched whole almonds edible silver leaf (varak)

TIPS:

This dish freezes well for several months. Thaw and warm in a 200°F (100°C) oven. Sprinkle with additional almonds and top with edible silver, if using.

February 2016

Obstetrics & Gynecology American Fork

A MODERN APPROACH TO OBSTETRICS AND GYNECOLOGY

Andrew P. Thomas, MD Though his studies took him around the country, OB/GYN Dr. Andrew Thomas is happy to be practicing back in the state, where he was raised. “I really enjoy the atmosphere of Utah County,” says Dr. Thomas, who practices at Legacy OB/GYN in American Fork. Raised in Salt Lake City, Dr. Thomas finished his undergrad at the University of Utah, and then went to medical school at Northwestern University. He then completed his residency at the University of Southern California. He says he appreciates the Utah community that is more aware of its health and well-being than other places he’s experienced. As a physician, Dr. Thomas enjoys listening to patients and finding ways to help individuals with their various concerns. Whether a patient comes to him with questions about birth control, uterine problems or with serious questions about pregnancy, he finds fulfillment in providing solutions and answers that make lives better. “Patients play a big role in their care,” he says. “It’s important to listen to people.” Whether it’s discussing pregnancy related concerns, explaining

Legacy OB/GYN Clinic 1159 E 200 N # 250 American Fork UT, 84003 Phone: (801) 855-2980 64 HEALTHY Magazine

treatment options or educating patients about different procedures, Dr. Thomas understands the importance of taking an individual approach to each patient. He also understands that helping patients means staying up on current research, new medications and modern procedures (see sidebar).

Dr. Thomas says that minimally invasive procedures have changed his field of medicine for the better. Laparoscopic (using small incisions and camera guidance to access and operate on organs, rather than open surgery) and vaginal hysterectomies are examples of minimally invasive surgeries. These surgeries have the benefit of faster recovery times, shorter hospital stays and avoiding complications associated with open surgeries.

“We try to be the source people can turn to for questions, the place where people can get some answers about issues specific to their health,” he says. Legacy OB/GYN strives to keep each patient with one doctor through the course of pregnancy care. In other clinics, a patient may see a different doctor for each visit, but Dr. Thomas and the other providers at Legacy understand this isn’t ideal for most patients. Dr. Thomas’ priority is to create an experience that women and their families want, which is why he is so pleased to be working with such a talented staff. “We have a great nursing staff that is excellent at getting back to patients about their concerns,” he says. “They answer phone calls and take every concern seriously.” He also praises the labor and delivery nurses. “I trust the team here. I know they will take good care of patients,” he says.

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Gynecological Surgeon

Utah Valley Hospital acquired the da Vinci XI, the latest da Vinci model, in 2014, the first hospital west of the Mississippi to do so. This most modern tool, along with Dr. Grover’s unique level of experience, create an invaluable resource for women in Utah County. Dr. Grover has performed more than 500 robotic gynecological surgeries, more than any other surgeon in Utah. His high level of experience comes from his time performing robotic surgeries in Colorado, where he previously practiced.

WHY DO ROBOTICS MATTER TO PATIENTS? The hysterectomy procedure is an important option for many women, and robotics opens the door for many women who couldn’t have the procedure without invasive surgery, Dr. Grover explains. “It allows us to do some of the more complicated hysterectomies,” he says. “We’re able to do it with the da Vinci robot such that the patient doesn’t have to have an open incision.” And for hysterectomies in general, robotics and minimally invasive techniques mean women can get the procedures they need without weighty sacrifices of time and pain.

Steven M. Grover, MD Utah’s high birth rate presents some specific health concerns for women, and Dr. Steven Grover of the Utah Valley Women’s Center in Provo is at the forefront of the effort to provide better care and outcomes to women, using advanced, minimally invasive techniques and robotics. Pelvic prolapse, or the drooping of pelvic organs (bladder and uterus, most commonly) out of their proper place, often occurs when muscles in the pelvis become weak or stretched. Prolapse of the uterus, which can cause serious discomfort and protrusion, is most commonly caused by strain during childbirth and is generally seen among women with a high number of pregnancies. Utah, therefore, has a higher incidence of pelvic prolapse. Treatment for pelvic prolapse has advanced in recent years. Cases where open surgery would have been required can often now be performed laparoscopically, meaning better recovery times and better outcomes. Laparascopic surgery involves small incisions and the use of cameras along with specialized surgical tools to perform surgery, so patients don’t need open incisions.

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ROBOTIC SURGERY But even with laparoscopic techniques, some cases are still too difficult to perform without open surgery. For example women with a larger uterus or women who’ve never had a vaginal delivery sometimes cannot utilize laparoscopic or other minimally invasive options. Enter the da Vinci robotic system and Dr. Grover, the most experienced robotic gynecological surgeon in Utah. Using robotics and 3D guidance that is part of the da Vinci system, difficult pelvic prolapse cases and hysterectomies can be performed in a minimally invasive manner. Why does robotics help? As Dr. Grover explains, surgery for pelvic prolapse requires lots of sewing, and 3D guidance and robotic precision make the whole procedure more efficient. In the surgery for prolapse called sacrocolpopexy, abdominal mesh is attached to the cervix and to the sacrum. 3D guidance provided by the da Vinci system creates a more optimal scenario for the surgeon, which translates to better safety and results, and better recovery time.

“For the hysterectomy patients, a lot of them can go home the same day or the next morning, and can return to work within a week,” Dr. Grover says. “And many can get by with over-the-counter pain medication, instead of needing powerful painkillers. It just makes the whole hysterectomy procedure easier to get through with a quicker recovery.” Open incision hysterectomy, which ten years ago may have been the only option for many women, generally requires 4-6 weeks of recovery, and is more painful due to its invasive nature.

About Dr. Grover Though he now specializes in GYN surgery, Dr. Grover practiced as an OB/GYN for 23 years in Colorado. He still offers the full spectrum of gynecology care and menopause care. Outside of work, Dr. Grover enjoys hiking, skiing, and spending time with his wife, daughter, and four sons. He loves music and is a member of the Temple Square Chorale.

Utah Valley Women’s Center 1157 N 300 W Suite 301, Provo, UT Phone: (801) 357-7009 February 2016

HEALTHY MAGAZINE | Advisor Client Content

ONE OF THE MOST TECH-SAVVY DENTAL OFFICES OPENS UNIQUE DENTAL ASSISTING PROGRAM IN SANDY

The qualified instructors chosen to teach at AIDC have years of experience in the dental field and are eager to share their experience with others. “Our instructors are excited to teach those that are willing to learn in a fast-paced and energetic environment,” said Behrmann. If you or someone you know are interested in pursuing a career in dentistry, enroll online or contact Krista Behrmann at 801-856-5629 or by e-mail at kristab@apexfamilydental.com. Classes will be held in Sandy, at Apex’s new flagship office at 641 W 9000 S. The next semester begins in January, 2016.

66 HEALTHY Magazine

Apex Family & Cosmetic Dentistry 801-758-5459

INSTITUTE

F O

Along with the inclusion of instruments, scrubs, and textbooks, every AIDC student will receive a free tablet upon enrollment, preloaded with all course learning materials. The student will also use the tablet for notes and viewing online videos to supplement the hands-on learning phase. As an added bonus

Joseph S. Maio D.D.S.

Classes at AIDC will be taught chair-side in a “real world” setting with few, if any, traditional lectures. All instruments and books are included in the tuition cost. “We created an institution where students can learn quality material within a short period of time, with the least number of lectures possible,” said Krista Behrmann, Lead Instructor at AIDC, “essentially we wanted to create a ‘more bang for your buck’ type of institution.”

Some other perks of enrolling at AIDC include: no credit check, in-house financing for those who qualify, a guaranteed job interview following course completion, job placement assistance, convenient hours, and more.

TA L

The dental industry continues to grow, with hundreds of dental assistants, hygienists, and doctors joining the field every year. AIDC is designed to meet the demand for dental assistants that are highly trained in the latest dental care technology. While the state doesn’t require dental assistants to be certified, many prospective dental assistants are discovering that in order to compete in our bustling dental care sector, an assisting certification is more important than ever.

for the student, the student will then keep the tablet after course completion.

pex Dental, one of the premier dental care providers and staunch advocate for cutting-edge dental care techniques, has introduced its newest addition: the Apex Institute of Dental Careers. The Apex Institute of Dental Careers (AIDC) promises to be one of the most competitive dental assisting programs available in the state. They offer a short, ten week course with many benefits for enrolling.

CAR

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

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HEALTHY MAGAZINE | Advisor Client Content

SHINE BRIGHT EVEN WHEN IT’S DARK

t’s that time of year, yet again. It’s winter. It’s darker. Further, air pollution is back and is as bad as ever. We have all seen the musky, gray sky. The air pollution can really make it difficult to breathe. But, I still want you to be great this time of year and breathe to achieve! First, we need to understand the opponent. So what is air pollution exactly and where does it come from? Air pollution is generally defined as molecules in the air which are toxic in large amounts. Air pollution is commonly caused by power plants, factories, and motor vehicles. Due to these large, toxic molecules being in the air we breathe in it makes sense that pollution takes its toll on our lungs. Pollution causes shortness of breath, difficulty breathing, wheezing, coughing, and tightness of chest, which of course leads to a large number of asthma exacerbations. If a rescue inhaler has been prescribed to an individual and they develop these symptoms it is important they use their inhaler, however if they are needing to use their rescue inhaler more than twice weekly it is important that he or she see the doctor who prescribed the medication. Using a rescue inhaler more than twice weekly may be an indicator that your asthma is not controlled as well as it could be. Air pollution can also cause worsening of allergies symptoms. What can you do to help reduce your symptoms that are directly affected by air pollution? •

Stay indoors as much as possible to minimize exposure to the nasty air.

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•

Know about the air quality in your neighborhood. The air quality index (which can be found on our website) will help you know how severe the air pollution is for the day.

•

Minimize your driving and when possible try to carpool with others to minimize pollution.

•

Avoid wood fireplace

•

Use asthma inhalers and other medications as prescribed to you.

For more information, follow our Facebook page https://www. facebook.com/RockyMountainAllergy or visit our website at RockyMountainAllergy.com. We would love to assist you with an appropriate treatment plan to control your asthma and allergy symptoms so you can keep reaching for your goals without limitation. Let’s have you shining with greatness in the dark of winter!

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.

February 2016

live forever

IN THE NEWS

CRYOGENIC TECHNOLOGY

How it would feel to

Author marries science fact to science fiction. BY LOIS BUJOLD

QUESTIONS OF THE AGES The moral, philosophical and economic questions of cryogenic stasis for people are vast, and few are better to speculate about them than Lois McMaster Bujold, author of the novel Cryoburn (www.baen. com). The book chronicles how these questions would be answered in another worldly futuristic society. “It’s the old consumer marketing quandary,” Bujold said. “If something really could give people a second lease on life, then almost everyone would want to do it. Well, what if they did? What happens to a society when people can cheat death by simply freezing themselves until a cure for whatever disease they have is discovered? And further, what if the practice becomes so commonplace that people who decide to go into stasis begin to outnumber the living who must care for them? What happens to population control, the generational tug-ofwar over natural resources, and the problem of awakening decades later without a grasp of the changes that took place while you were frozen?” Bujold studied the current day state-ofthe-art of cryogenic freezing and is aware of the recent direction of research to use

68 HEALTHY Magazine

WHAT’S IN STORE FOR YOUR FUTURE? cryobiology to extend the life of transplant organs. “The medical advances over the last 50 years have raised the typical life expectancy in the U.S. from an age of barely 60 in the 1930s to what it is today, nearly 80 years,” she said. “Now, extend that to being able to freeze humans, and we may wind up with a vastly different society overall. Politics, healthcare and medical science would all experience dramatic shifts to account for a whole new population in flux, and a profit-driven industry that has to balance the moral and ethical responsibility of caring for frozen humans. And, as always, when vast amounts of money are on the table, emotions would run high, and the dishonest would have to be kept in check.”

HOW WILL CRYOGENIC TECHNOLOGY CHANGE OUR LIVES? “I still don’t see practical cryonics happening in my lifetime — but about technological change in general, I say bring it on,” Bujold said. “We’ll muddle through somehow, keeping what works and discarding the false starts.” “If we look back into the history of technology in the Western World, the pundits have always proclaimed the sky would fall because of new developments. IVF (in vitro fertilization) alarmed the public when it first came in; now the first IVF babies are voting citizens and parents themselves. The first organ transplant ever, blood

transfusion, is now so routine we scarcely think about how miraculous it really is. Human cloning, when perfected, will deliver simply — a baby. (Although it will throw the question of “What is a parent?” wide open in interesting ways.) Bujold believes that we’re a race of explorers at heart, and fear of the unknown runs contrary to our natural state of being. “We are pioneers,” she added. “We push to discovery, and then we poke it and prod it until someone loses a finger, and then we learn how to do better, what to keep and what to discard. It’s how we have progressed and thrived as a culture, and no matter what the next new thing is going to be, we’ll figure it out and make it work.”

About the Author

| LOIS BUJOLD

Lois Bujold is one of the most acclaimed writers in her field. She has won the prestigious Hugo Award for best novel four times, matching Robert A. Heinlein’s record. Her novella The Mountains of Mourning won both the Hugo and Nebula Award. In the fantasy sphere, The Curse of Chalion won the Mythopoeic Award for Adult Literature and was nominated for the 2002 World Fantasy Award for best novel, and both her fourth Hugo and second Nebula awards were for Paladin of Souls. Her latest book, CryoBurn, debuted in October 2010.

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Cartoon By Schwadron, Harley Special thanks to CartoonStock.com

hey froze the frog, and it lived, and they hope one day they can do the same to a human. The fact is, they knew the frog would survive because this species of wood frog lives in the abject cold, and it has evolved to be able to endure extreme weather to such a point that if it is frozen solid, properties in its blood stream will enable its cells to stay alive even after a deep freeze.

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February 2016

All heart

WELLNESS

10 things you should know about heart disease in women. BY HARVARD HEALTH PUBLICATIONS

tion and diagnosis. Heart disease isn’t a gender-neutral condition. Although many of the risk factors are the same in women and men — including high cholesterol, inactivity, obesity, high blood pressure and smoking — heart disease can develop differently in women than men, cause different symptoms, and have a different impact on long-term health. There’s a lot more to learn about how women’s hearts differ from men’s, how they age and how they respond to diet, exercise, stress and other influences. Research is ongoing, so stay tuned. In the meantime, here are 10 things you should know about women’s heart risks and how best to manage them.

CHOLESTEROL A low level of “good” HDL cholesterol — below 50 milligrams per deciliter (mg/dL) — is a bigger problem for women than elevated “bad” LDL cholesterol. In fact, the total cholesterol level is less important than the ratio of total cholesterol

70 HEALTHY Magazine

to HDL cholesterol. For women, the optimal ratio is less than 3.2. High triglycerides (over 150 mg/dL) also pose a bigger heart risk for women than men.

INFLAMMATION Evidence that inflammation plays a role in the formation of artery blockages has put a spotlight on C-reactive protein (CRP), a substance the body produces in response to inflammation. Now there’s a test for blood vessel inflammation called high-sensitivity CRP, or hsCRP. The Women’s Health Study found that women with high hsCRP results were about twice as likely as those with high LDL cholesterol to die from a heart attack or stroke. As a result of such findings, the hsCRP test is now often used to estimate the likelihood of a heart attack.

BLOOD PRESSURE Up to age 55 or so, women are less likely to have high blood pressure than men. After that, their blood pressure typically rises more sharply than men’s, and by age 70, about 80 percent

of women have hypertension. An optimal level is less than 120/80 millimeters of mercury (mm Hg).

EXERCISE The more physically active you are, the lower your risk of heart disease. Exercise can raise HDL levels, lower triglycerides and ease inflammation, changes that are especially important for women. It also helps relieve mental stress — a risk factor for high blood pressure and thus heart problems.

SYMPTOMS Women are more likely than men to report less dramatic symptoms of heart disease and heart attack, including general discomfort, exhaustion or shortness of breath under stress or during daily routines. Women are also more likely to complain of fatigue, nausea, back pain, dizziness and palpitations.

DEPRESSION The links between the mind and heart health are hard to quantify, but most health experts agree that psychological

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omen’s unique heart risks are spurring changes in preven-

factors can contribute to cardiac risk. One of the most significant for women is depression, associated with an increased risk of fatal heart disease, including sudden cardiac death, even after correcting for other risk factors (including high blood pressure, high cholesterol, smoking, obesity and inadequate exercise). Direct biological mechanisms may also be involved, including increases in inflammatory responses and blood clotting. If you’re having a difficult time emotionally, your heart health is among the many reasons to consider seeing a mental health professional.

WELLNESS If you have worrisome symptoms, speak up. And make sure you have a clinician who listens and takes your concerns seriously. You may want to consider finding one at a center that specializes in women’s health or at a heart center.

SLEEP In addition to sleep apnea, poor sleep is associated with high blood pressure, atherosclerosis, heart failure, heart attack, stroke, diabetes and obesity. In one study, middle-aged women who got no more than five hours of sleep per night over a 10-year period had a 30 percent greater risk for heart disease than women who averaged eight hours. Inadequate sleep has also been linked to coronary calcium, a component of atherosclerotic plaque.

RISK ASSESSMENT For many years, experts have relied on a riskassessment tool based on data from the Framingham Heart Study. It estimates the risk of having a heart attack in the next 10 years by taking into account age, gender, smoking, cholesterol levels and blood pressure. A new measure known as the Reynolds Risk Score adds hsCRP testing and family history to the risk calculation and has improved predictive ability, especially for heart attacks in women.

MEDICATIONS Statins have become the treatment of choice for improving cholesterol levels. These drugs lower LDL, slightly boost HDL and slightly lower triglycerides by amounts that vary depending on the statin. Statins are an option if your cholesterol remains high despite lifestyle changes, but they’re not for everyone. They may cause troubling side effects, especially muscle aches and, rarely, liver problems. And although they’ve been shown to reduce the risk of cardiovascular events (including fatal heart attacks) in women who already have heart disease, it’s not clear whether women with high cholesterol but no symptoms of heart disease can also benefit. Talk to your clinician. If you have high triglycerides and high LDL, a class of drugs known as fibric acid derivatives may help. If you have low HDL cholesterol, one option is niacin, which both increases HDL and decreases LDL and triglycerides. Niacin usually must be given at a relatively high dose and monitored by a clinician.

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Harvard Women’s Health Watch is available from Harvard Health Publications (www.health.harvard. edu), the publishing division of Harvard Medical School. Subscribe at health.harvard.edu/women.

February 2016

FOOD 1 BLACKBERRIES

Blackberries are notable for their high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid and manganese. Blackberries are well-ranked for having strong antioxidant levels, and also contain copious amounts of omega-3 and omega-6 fatty acids.

TOP 5 FRUITS

YOU SHOULD BE EATING BY IVA YOUNG

Expert reveals how eating the wrong fruits can be worse than eating none at all.

n apple a day just doesn’t cut it anymore, and too many apples could make you fat. That’s the advice of Iva Young, a nutritional expert who warns that the wrong kinds of fruits can actually do more harm than good. “We really should be smart about the fruits we consume,” said Young, author of Healthy Mom. “After all, remember that fruits are very similar to breads, pastas, rice and other high carbohydrate-rich foods in that fruits are high in carbs. That is one reason why we should only consume a certain amount and choose the fruits that are lower in sugar. If you pick the right fruits and eat the proper portions, then you will give your body what it needs and it will benefit greatly from your efforts.” So, which fruits offer the biggest health boost? Young named the following fruits, all of which are comparatively low in sugar, as her top five:

72 HEALTHY Magazine

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FOOD 3

2 STRAWBERRIES

Strawberries are low in calories compared to many other fruits and are a good source of fiber. They are also an excellent source of vitamin C and flavonoids, promoting lots of antioxidant activity in the body.

ORANGES

Oranges are an excellent source of vitamin A and C, as well as powerful antioxidants. Oranges also provide a good source of fiber when the pulp is consumed. The white pith of the orange also contains flavonoids, and some doctors are even using extracts from the pith to help fight certain types of cancer.

4 KIWI

Kiwi is a rich source of vitamin C and vitamin K, which is a natural blood thinner. It’s also a good source of potassium, just slightly less than that of a banana. Potassium is one of those nutrients that’s absolutely essential for heart health, yet many people don’t get nearly enough. Kiwi also delivers a mild laxative effect, possibly because of the high level of dietary fiber.

5 RASPBERRIES

Raspberries are an excellent source of fiber, offering 30 percent of our recommended daily value, 8 grams per serving. Raspberries are also a rich source of vitamin C, with about 50 percent of our daily value. In addition, they are a rich source of manganese, delivering 60 percent of what we should have each day. Raspberries rank near the top of all fruits for antioxidant strength and contain many anti-disease properties if consumed regularly, helping to fight against inflammation, chronic pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline and eyesight degeneration associated with aging.

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“Sugar is also something that you should keep your eye on, because it affects the health of your teeth and the functioning of your hormones, specifically leptin,” she added. “Leptin is the important hormone responsible for telling the body that you should stop eating. With excess amounts of sugar in your body, the amount of leptin is diminished, which causes you to overeat. Excess sugar also has been known to cause intestinal issues increasing the chances of bloating, which causes your stomach to stick out and look like you have extra fat. That’s how consuming too many sugar-rich fruits can actually make you look fat and make you feel less healthy than if you didn’t eat any fruits at all.”

ABOUT THE AUTHOR: Iva Young was born in Munich, Germany, and her family moved to Toronto, Canada, when she was two years old. Her parents grew up in Croatia, so she grew up eating traditional high-fat Croatian and German meals. That upbringing helped spark her passion for nutrition and natural health. She holds a bachelor’s degree in Kinesiology and health promotion from California Polytechnic University.

February 2016

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February 2016

Wellness

FOUNTAIN OF YOUTH

Meaningful romantic relationships can have a profound impact on your physical health.

The fact that the fountain of youth can be found between the sheets has been a subject of study for years. Experts present their case in a straightforward manner that is backed by case studies and facts.

Study 1: Longevity According to the book, Empowering Couples: Building on Your Strengths, married people tend to be healthier, live longer, have more wealth and economic assets, and have more satisfying sexual relationships than single or cohabiting individuals.

The intimate facts about health, love and sex.

76 HEALTHY Magazine

Study 2: Healthy Heart In a study of 119 men and 40 women, Yale scientists found that husbands who reported feeling loved and supported by their wives had less artery blockage than those who did not.

Study 3: Mental Health According to the American Psychological Association (APA), mental health is also better for couples with healthy intimacy. In a book by the APA, Fear of Intimacy, it states, â&#x20AC;&#x153;In our opinion, love is the one force that is capable of easing [depression].â&#x20AC;?

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Wellness

Is it really possible to extend youthful health as the body ages, notwithstanding daily stress, personal turmoil and bad habits?

See what the experts are saying.

Sex and the MAINTAINING YOUTH Intimacy and social support are related to an individual’s health and well-being as they have often been noted. Drs. Walter Gaman and Mark Anderson, together with Judy Gaman, co-authored Stay Young: 10 Proven Steps to Ultimate Health; it’s a health journal that offers a detailed plan for people to get healthy and stay that way with the right combination of strategy, goals, awareness and attitude. While the whole book is packed with expert health information, chapter 8 grabs our attention by its assertion that sex really does contribute to good health. They assert that frequent intercourse causes the brain to release a human growth hormone that helps maintain youth. And the authors aren’t the only ones who are touting the benefits of intimacy. But, to be clear, just any sex isn’t good for you – good sex is good for your health.

FOUNTAIN OF YOUTH

See how you can

FOUNTAIN OF YOUTH achieve high levels of health.

BY CITIHEALTH.COM

Health benefits 1. Longevity

The definition of good sex means something different to each person, but if you ask a woman, it means, among other things, that it comes with a guarantee of emotional safety. When it comes to health, women benefit from sexual activity the most when they feel fulfilled, and this comes from a close, loving connection with their partner, according to completewellbeing.com. And, listen up men. Studies also show that mutually caring intimacy contributes to longevity for both men and women. Studies have shown that sexually

active seniors are the happiest men and women of any age group. And no wonder: healthy sexual intimacy is nature’s veritable fountain of youth. It can raise the levels of substances that lengthen your life span, including endorphins, DHEA and growth hormones. And, it can lower those that shorten it, like the stress hormones, adrenaline and cortisol.

2. Healthy heart Sex assures you a stronger heart. Besides improved cardiovascular health, experts have also linked sex with a reduced risk of

Study 4: Healing Dr. Dean Ornish, author of Love and Survival: the Scientific Basis for the Healing Power of Intimacy, says, “anything that promotes feelings of love and intimacy is healing.” If you have someone who really cares for you and for whom you care for in return, someone you are intimately connected with in all ways, you may be three to five times less likely to be at risk for premature death and various diseases.

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suffering a stroke.

3. Immunity Dr. Paul Pearsall, author of Sexual Healing and director of behavioral medicine at Detroit’s Beaumont Hospital, wrote about “intimacy inoculation,” a protection from disease that stems from the pleasures of living and loving. He explains that the concept of sexual healing is linked to the fact that sex — when associated with an intimate relationship — causes a measurable change in neuro-chemicals and hormones that promote health and healing.

Study 5: Power of touch Researchers at Miami’s Touch Research Institute found that premature infants who were massaged three times a day over 10 days gained 47 percent more body weight than preemies who weren’t massaged.

Wilkes University in Pennsylvania discovered that individuals who engage in sex once or twice a week show 30 percent higher levels of an antibody called immunoglobulin A [IgA], which is known to boost the immune system. Yet again, the scientists emphasized that it was the quality and not the quantity of sex that was invoking this benefit, as people who had very frequent sex had lower IgA levels than those who were not intimate at all.

4. Manages pain Men and women have long reported that intercourse

relieves chronic pain, including lower back pain. Sexual arousal and orgasm can increase levels of endorphins and corticosteroids that raise pain thresholds, easing discomforts associated with menstrual cramps, arthritis, migraines and many other conditions, according to Dr. Liz Hale, KSL television and radio correspondent for family and relationships. She continues to explain that these emotional and physical bonds are so important in a healthy marriage, the benefits cannot be denied or stated strongly enough.

Study 6: Manages Pain At Case Western Reserve University in Cleveland, researchers assessing the marital intimacy of 10,000 married couples asked husbands if their wives showed them love. The husbands who answered yes reported having significantly less chest pain within the next five years than the men who answered no.

February 2016

Wellness

HEART HEALTH

The smart way to a HEALTHIER HEART

THINGS YOU SHOULD KNOW ABOUT HEART DISEASE PREVENTION.

Advice on heart disease prevention from author and leading cardiologist, Arthur Agatston, MD. BY EVERYDAYHEALTH.COM

The research, facts and studies study presented at the American College of Cardiology meeting and published online in the New England Journal of Medicine has raised questions about whether the majority of people treated with a popular invasive procedure to reduce chest pain actually need the surgery. This study is turning up the spotlight on noninvasive prevention rather than surgical intervention, just as Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet®, does in his book The South Beach Heart Program. According to Dr. Agatston, who has been practicing aggressive prevention for many years, “this study is further evidence that we have been doing too much intervention and not enough prevention.” Following a trial involving more than 2,280 patients, researchers concluded that the use of surgical angioplasty and stenting (coupled with medication) provides no long-term advantage to a patient over a preventive treatment plan that includes appropriate medication, diagnostic testing and lifestyle improvements. This news has stirred up controversy among the medical community. Over the past three decades, the use of invasive angioplasty and stenting — a two-part procedure that involves manually opening a blockage by inflating a balloon at the end of a catheter and then using a wire tube to “prop open” the once-blocked artery — has become the initial strategy in the treatment of stable coronary artery disease. In fact, recent data indicates more than 1 million coronary stent procedures are performed in this country each year, and nearly 85 percent of these procedures are elective.

HEALTHY MAGAZINE FEBRUARY

78 HEALTHY Magazine

This finding comes as no surprise to Dr. Agatston, who says that for nearly three quarters of the patients who undergo stenting — those with stable heart disease — it may be unnecessary. According to Dr. Agatston, elective angioplasties and stents almost never prevent heart attacks. Practicing aggressive prevention is the more effective approach.

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>> Wellness Heart

The heart of the matter An outdated approach to preventing heart attacks Dr. Agatston likens this invasive approach for managing heart disease to a plumbing model. In The South Beach Heart Program, he explains that doctors formerly believed that the gradual growth of plaque narrowed the arteries and, thus, reduced blood flow to the heart. Eventually, a clot would develop, resulting in a heart attack. The logical solution seemed to be to open the artery with angioplasty and stenting (or to bypass it) to improve blood flow. But, as Dr. Agatston notes in his book — and as the latest studies confirm — the plumber’s approach is outdated and inaccurate. “While the great majority of patients are presently being treated according to this plumbing model, the treatment of the future belongs to doctors who I characterize as healers,” says Dr. Agatston. “We now know that most heart attacks occur when a soft, cholesterol-rich plaque bursts, resulting in the formation of a blood clot that suddenly blocks the flow of blood to the heart. These soft plaques occur in the lining of the

artery wall, not in the artery itself, which is why merely opening up a blocked artery will not prevent a heart attack or stroke,” he explains.

The smarter way “The healer’s approach that I present in The South Beach Heart Program is an aggressive prevention model that focuses on reducing the amount of soft plaque in the artery walls and improving the health of the arteries so that plaques do not form in the first place. Doctors who practice the healer’s view, myself included, recommend a heart-healthy diet, regular exercise, advanced diagnostic testing to detect heart disease in its earliest and most treatable stages, and lifesaving medications,” he says. This noninvasive approach was found to be more effective than stents in the latest study. “I’ll let you in on a big secret,” says Dr. Agatston. “Physicians who practice aggressive prevention have seen heart attacks and strokes practically disappear from their practice. It's that simple — this approach can literally prevent heart attacks and strokes and save

lives. My goal in writing The South Beach Heart Program was to speed the pace of the cardiac prevention revolution currently taking place in this country.” To that end, Dr. Agatston has performed pioneering work in noninvasive cardiac imaging that has resulted in computerized tomography (CT) scanning methods and measures that bear his name: the Agatston Score and the Agatston Method, which are used to screen for atherosclerosis and are recognized worldwide. The Agatston Score, derived from the CT scan, is the single best predictor of your risk for a future heart attack. According to Dr. Agatston, studies like this continue to lend support to a noninvasive, aggressive prevention approach. “All of the latest research and evidence suggests that we already have the tools and knowledge to prevent the majority of heart attacks and strokes. Now we just need to put these methods into practice — and start saving more lives.” For more information on Dr. Agatston’s life-saving strategies, order your copy of The South Beach Heart Program, or visit southbeachdiet.com.

801-733-7200 fitnesstogether.com

American Heart Month

Heart disease kills an estimated 630,000 Americans each year. It’s the leading cause of death for both men and women.

BY FITNESS TOGETHER

ebruary is American Hearth month and a good time to think about a disease that kills more than 600,000 Americans each year. To prevent heart disease and increase awareness of its affects, Fitness Together is proudly participating in American Heart Month. In the United States, the most common type of heart

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disease is coronary artery disease (CAD), which can lead to a heart attack. You can greatly reduce your risk for CAD through lifestyle changes:

• Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. • Select fat-free, one percent fat and low-fat dairy products. • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. • Cut back on foods high in dietary

• • •

•

cholesterol. Aim to eat less than 300mg of cholesterol each day. Cut back on beverages, like soda, and foods with added sugars. Select and purchase foods lower in salt/sodium. If you drink alcohol, drink in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man. Keep an eye on your portion sizes.

New year resolutions have now been in effect for the month

of January, but it is around that time when the old habits start returning just as quickly as they left. Take action now and plan out your healthy eating and exercise strategies. Let Fitness Together keep you accountable to make those resolutions a success. We are more than a personal trainer; we are your alarm clock, your accountability and the little voice in your head saying you can do this!

February 2016

Wellness

THE COLOR RED

Why the

COLOR RED makes us mad RED, ROJO, ROUGE, ROSSO. NO MATTER YOUR NATIVE LANGUAGE, THE COLOR RED EVOKES EMOTIONAL AND PHYSICAL RESPONSES DIFFERENT FROM THOSE OF OTHER COLORS.

BY ANDREW J. ELLIOT; HENK AARTS, EMOTION, 2011

When you think of red, you probably formulate strong mental images such as a ripe apple, a New England barn, the stripes on an American flag or even Dorothy’s shoes.

ccording to a recent study from the University of Rochester and the University of Utrecht, red is quantified with increased physical response and velocity of that response in pinch and grip test subjects. When presented color stimuli for response time and force of that response, subjects reacted with higher values on these two parameters for, you guessed it, red. Red is the beauty of sunsets, the color of love and the life force that flows through our body — blood. We “see red” when upset, and now, as demonstrated, we physically react stronger and faster when we see it. Tie in the anthropological

80 HEALTHY Magazine

significance of red in various settings and its myriad evocations, connect those to emotion -— which some say triggers its physical response — and the evidence seems irrefutable. Red is the sports car, by urban legend, most frequently stopped by police. And red is the color of the emergency lights of an ambulance or the flashers on your car. Perhaps it is good thing, a neurological trigger that brings us to a quick halt at every traffic light or stop sign. Red, indeed, seems to help us quickly apply the brakes, as the study shows. So, why do we increase our velocity and power of reaction when we see red? Read on to find out.

RED RESEARCH The study examines how the color red affects muscular activity. Previous research has shown that red induces motor activity in many vertebrates. This study shows that when compared to gray and blue of the same lightness, red induces a stronger and faster motor reaction and facilitates strength and force. Hence, the colors around us predict their affect, not just on our sense of beauty but also our ability to move fast in response to a threat and to focus on tasks. The color red instills a feeling of threat, fear and danger in primates and

CONCLUSIONS The viewing of red induces a stronger motor reaction when compared to two other colors: gray and blue. Red color did not just elicit a stronger physical reaction, but also a faster and more consistently-

humans. In the human world, red is the color of anger, danger and error; and yet, researchers have failed to systematically and convincingly associate any color with a physical reaction from humans or animals. Red seems to initiate a surge of energy. Future research is required to test if red initiates any specific actions against threat. It is not clear whether red induces anger or expectation of aggression and results in corresponding reactions (like hitting). Neural and hormonal activity associated with seeing red is also recommended.

strong reaction. This phenomenon is similar to wild animal behavior where red may be seen as a color of threat, inducing a rapid preparation for defense or flight. While such stimulation might help in some aspects of competitive sport,

having red around might be distracting for tasks requiring concentration. Different colors have different lightness and hue characteristics, and the study suggests that these have a significant effect on human life.

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IS A HEALTH CHECK-UP ON YOUR “TO DO” LIST? You wear your seatbelts. You change the batteries in your smoke detectors. Why not make your health a priority and get your own health maintenance check for the New Year. Most insurance plans cover preventative exams to encourage you to be proactive in maintaining your health. From annual exams to routine mammograms or screening colonoscopies, protect your health. Put a check-up on your “to do” list. Let us help you start your year on the right note.

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February 2016

Food

NUTRITION

YOUR Good-for-you SUPERFOODS

SEVEN SUPERFOODS THAT KEEP YOU HEALTHY, BOOST IMMUNITY AND FUEL YOUR BY CITIHEALTH.COM BODY.

Mom may have been right about eating our fruits and veggies. Turns out some of them have incredible health benefits, which is why we consider them to be on the top of our list. See which ones you should be consuming and why.

1. Cranberries

A substantial number of recent studies have shown that whole cranberries consumed in dietary form — in comparison with purified cranberry extracts consumed in either liquid or dried supplement form — do a better job of protecting our cardiovascular system and liver. Several groups of researchers have summarized their health benefit findings by pointing out that it is the synergy among cranberry nutrients (rather than individual cranberry components) that is responsible for cranberry's health benefits. This synergy is only found in the whole berry as consumed in food form. This rule about whole dietary intake appears to apply to the antioxidant benefits, antiinflammatory benefits and anti-cancer benefits of cranberry. BONUS: FAMILIAR NUTRIENTS LIKE VITAMIN C AND FIBER PLAY A VERY IMPORTANT ROLE IN THE HEALTH BENEFITS OF THIS RED BERRY, THOUGH THE ARRAY OF PHYTONUTRIENTS IN CRANBERRIES HAS RECEIVED SPECIAL ATTENTION FROM HEALTH RESEARCHERS.

STUDIES have been able to identify at least five key categories of health-supportive phytonutrients in cranberries.

Buckwheat and other whole grains.

Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. Diets that contain buckwheat have been linked to a lowered risk of developing high cholesterol and high blood pressure. The nutrients in buckwheat may contribute to better blood sugar control and a lowered risk of diabetes. BONUS: Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.

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Food Swiss chard

The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples and yellows in its stalks and veins. Virtually all of these phytonutrients provide

DID YOU KNOW? antioxidant benefits, antiinflammatory benefits or both. As an excellent source of vitamins C, E, beta-carotene and the minerals manganese, and zinc, chard offers an outstanding variety of conventional antioxidants.

SWISS CHARD ISN'T NATIVE TO SWITZERLAND. ITS ACTUAL HOMELAND LIES FURTHER SOUTH, IN THE MEDITERRANEAN REGION.

5. Mushrooms

Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice.

BONUS: Chard provides standout bone support with three ingredients: calcium, magnesium and vitamin K. While the supply of calcium and magnesium are high, chard's level of vitamin K is six to eight times higher than the suggested Daily Value (in just one boiled cup).

BONUS: Mushrooms are a rich source of riboflavin, niacin and selenium.

6 7. Apples

The cardiovascular benefits of apples are well-documented in research studies, and they are closely associated with two aspects of apple nutrients: their water-soluble fiber (pectin) content and their unusual mix of polyphenols. BONUS: Apples are also responsible for slowing down carbohydrate digestion and reducing glucose absorption.

HISTORY: The French sometimes refer to the tomato as pomme d'amour, meaning "love apple."

NUTRITION

Red bell peppers

While research studies have tended to focus on carotenoids as the hallmark antioxidants in bell peppers, this vegetable actually provides us with a very broad range of antioxidants. In terms of conventional nutrients, a bell pepper is an excellent source of vitamin C at 117 milligrams per cup. (That's more than twice the amount of vitamin C found in a typical orange.) Bell peppers are also a good source of vitamin E. BONUS: Bell peppers can be eaten at any stage of development. However, recent research has shown that the vitamin C and carotenoid content of bell peppers tends to increase while the pepper is reaching its optimal ripeness.

HISTORY: While the name “pepper” was given to this food by European colonizers of North America who first came across it in the 1500-1600’s and then transported it back to Europe, the original name for this food in Spanish was pimiento.

Tomatoes

Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol and triglycerides. Tomatoes also have anti-cancer properties, support bone health and have been shown to reduced risk of heart disease. BONUS: Prostate cancer is by far the best-researched type of cancer in relationship to tomato intake. The jury verdict here is clear: tomatoes can definitely help lower risk of prostate cancer in men.

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Take care of your heart and it will take care of you eat the right foods, take a walk at lunch and talk to your doctor about what you can do to prevent heart disease. Visit utahvalleyhospital.org/heart to learn more.

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