Healthy Magazine | July 2016 by Healthy Magazine

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J U LY / A U G 2 0 1 6

Pull Up Hold Ups

The Cost of Not Taking a Vacation

Taking time off is an investment in your health, not a slacker’s lifestyle. In fact, you’ll pay for not taking an escape.

For those who can’t seem to get their chin above the bar, here’s a little boost in the way of exercises and technique advice.

Does Exercise Build Strong Bones? Exploring what may be a decades-old myth about bone health in adults.

Commonly Forgotten Weekend Destinations We’re spilling some secrets for the benefit of your summer. Mark your maps; these Friday evening destinations are waiting.

Dark Surprises, Silver Linings Four women share personal experiences of struggle, disappointment and hope.

Chronic Fatigue Syndrome Uncovering a Mystery

A Guide to Theme Parks With Families

Do theme parks fill you with dread, rather than joy? Melt downs, crying, heat an overabundance of pictures can wreck a family’s vacation, so check out these helpful tips.

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What’s the Deal With Airline Food? Nothing makes a bad thing worse like airline food after a long layover. Here we detail some of the reasons behind your misery.

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July 2016

FROM THE EDITOR

WANDERLUST EXPERTS SAY THAT TO MAINTAIN HEALTHY VISION, FOR EVERY 20 MINUTES YOU SPEND STARING AT A COMPUTER, YOU SHOULD TAKE AT LEAST 20 SECONDS TO LOOK UP, LOOK AWAY AND FOCUS ON SOMETHING IN THE DISTANCE. SEEMS LIKE SOUND ADVICE FOR A HEALTHY PERSPECTIVE IN LIFE. I’ve found that some of my most clarifying, soul-searching, healthy-perspective moments come to me when I get away. Whether it’s basic road-tripping windshield time or simply doing anything rewarding outside and away from work, I seem to see things clearer when I look at my life from a distance. It works well both looking back on my life and looking forward. I can reflect on the past ten years and it’s interesting how things that felt so pertinent and pressing at the time seem to have resolved positively when taken in context of a ten year period. Kind of like looking at a stock-market assessment. The DOW can seem ominous when taken in daily or weekly chunks, but the overall ups and downs of the market are less volatile when viewed over a decade. Looking forward, ten years from now will come in a flash. The question is where will we be? The answer is found in whatever road we are traveling today. The future is made up of our daily ups and downs; that which we do daily eventually reveals who and where we are over time. Like taking vacation time, we can simply wing it and go with wanderlust spontaneity, but we all know that to get what we really want to be requires a flexible, proactive plan.

Future success is a great destination to envision. I would suggest that we can achieve our dreams with just a few key disciplines. Reading the right books is one core discipline. But so too is having crucial conversations, asking honest, searching questions, and spending time with excellent people. On that note, spending quality, prayerful alone time should be at the top of our list. So here’s an assignment. Maybe you’ve been doing okay so far. Maybe you only need an extra 5%-10% improvement in how you spend your time. Analyze yourself and write down one or two ways you can improve. What activities can you begin? What disciplines can you refine? What thoughts can you elevate? Perhaps all you need is to identify and implement a few simple daily habits to get you on the right path and realize your goals. If you really want to get away from it all, let your mind wanderlust on where you want to be in ten years, and chart the paths that will get you there. It’s the whole ‘journey of 1,000 miles begins with the first step’ kind of a thing. The key is to start right now making these changes to walk a new road. The amazing reality is that implementing a few daily disciplines makes a great deal of difference in just one year, or even three years, but imagine where you could be in a decade if you plan out the trip today.

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WRIT TEN BY JOHN A. ANDERSON, EDITOR IN CHIEF

JULY 2016

VOLUME XVI, 7 EDITOR-IN-CHIEF John A. Anderson | john@stardocs.com PUBLISHER Kenneth J. Shepherd | ken@stardocs.com MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. OPERATIONS MANAGER Allyson Long | allyson.long@stardocs.com DESIGN EDITOR Phillip Chadwick | design@stardocs.com MANAGING EDITOR Michael Richardson | michael@stardocs.com ONLINE EDITOR Chelsa Mackay | chelsa@stardocs.com ASSISTANT EDITOR Bridget Edwards | editor@stardocs.com CIRCULATION MANAGER Ron Fennell | distribution@stardocs.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders

Healthy Magazine www.healthy-magazines.com (801) 369-6139 l info@stardocs.com To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.

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The real question is where do we ‘want’ to be in ten years, and are we doing the things today that will take us there? If we want to be better in ten years—smarter, wiser, healthier, wealthier, kinder, happier—are we doing the things today that will help us arrive there tomorrow? Remember, tomorrow begins today. I love how Jim Rohn asks, “Big question—Are you reading the books that are going to take you where you want to go in the next ten 26 years and counting... years?”

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â&#x20AC;&#x153;

Before I trusted anyone with my eyes, I needed to feel confident about my choice, and make sure I was getting the best treatment possible. To me, that meant finding the most experienced LASIK surgeons, and I did plenty of research. That research led me to Hoopes Vision. Not only do they have the most experienced team of LASIK surgeons in Utah, they also have the most extensive collection of laser vision correction technology in the state as well. I did my homework, I chose Hoopes Vision, and now nothing gets between me and my goals â&#x20AC;&#x201C; not even contact lenses. Alicia P. Triathlete

Laser vision correction at Hoopes Vision is your key to making sure nothing gets between you and the things you love to do. Here are a few items to consider when making an informed decision.

1 2 3 4

NEWEST LASER TECHNOLOGY

MOST EXPERIENCED LASIK SURGEONS IN UTAH

FREE LIFETIME SEE CLEARLY GUARANTEE

ZERO % INTEREST FINANCING FOR 24 MONTHS

Not valid with any other offer or discount or procedure. Expires 8/31/2016. Call for details. Discount applies to bilateral procedures only. Offer not valid towards already purchased services. LASIK is not for everyone. As with any surgery there is some risk. During your consultation, you will be told if you are a LASIK candidate, if another procedure may be better, or if you are not a candidate for vision correction surgery. Risks and benefits will be discussed in detail to allow you to make an educated decision.

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July 2016

FITNES S

Hotel Room Workouts

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

WRITTEN BY ANGELA SILVA

PLANK 1 The classic plank is one of the most

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

3 RUNNING PUSH-UPS

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

2 SUITCASE SQUAT

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

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

4 HALF JACKS

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

5 STANDING SIDE CRUNCH

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

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Worry

Wellness

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

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

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

WRITTEN BY ANGELA SILVA

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

July 2016

How to Get There

F IT N ES S

6 Exercises LAT PULL-DOWN MACHINES Lats, the wide muscles extending across the mid and lower back, are engaged with movement and rotation of the arms, and are a large part of the pull up movement. A pull down machine lets you do the motion of a pull up, but with a customized weight. Mimic a pull up by gripping the bar slightly wider than shoulder-width.

BENT-OVER ROWS With a bar or dumbbells, bend over slightly while standing up, bringing the shoulders out past your toes. Keeping your back straight, bring the weight from a hanging, extended arm position up to your rib cage, and hold for a few seconds.

SLED PULL

PULL UP

Attach a rope to a weight sled and pull the rope toward you, hand over hand.

NEGATIVE ROPE CLIMB Get up the rope however you can, using feet and hands. On the way down, use only your arms, hand over hand. Try this from a low height first to make sure you can handle it!

HOLD UPS

WHY YOU CAN’T DO A PULL UP AND HOW TO GET THERE A PULL UP REQUIRES A VARIETY OF MUSCLES. IN FACT, DEPENDING ON HOW THE PULL UP IS DONE, DOZENS OF MUSCLE GROUPS ARE ACTIVATED IN THE PROCESS. BUT IF THOSE MUSCLES AREN’T STRONG ENOUGH AND IF THE MOVEMENT ISN’T COORDINATED, THAT CHIN ISN’T GOING TO MAKE IT OVER THE BAR. WHY PULL UPS? When our bodies grow accustomed to sitting for long periods of time, our chests cave in and our upper back becomes rounded. This posture issue leads to weak muscles in the upper back, which happen to be the important muscles for finishing a pull up. Developing a pull up ability can counter the effects of a desk job. Pull ups also promote stability in the shoulder joint and help strengthen the many muscles activated in the motion. It is one of the more useful exercises for real-world activities, whether you’re climbing, pulling, playing sports, etc.

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SUPPORTED HANGS

SHOULD I KICK TO DO A PULL UP? For those who already have the strength and joint stability to do about five pull ups, a controlled kick—also called “kipping”—is okay. But for people currently building towards a pull up ability, kipping can put a lot of strain on shoulders and could even lead to injury. Besides, why make it easier if you’re doing a pull up to get stronger?

Having a proper and supported hanging position is vital for being able to do a pull up. Hanging on the bar can build shoulder stability. Make sure your back muscles are engaged and shoulders are level. If your ears are touching your shoulders, your hang is not properly supported.

ROTATOR CUFF WORKOUTS Protect your rotator cuff as you go through the pull up progression process. With a light dumbbell, lie on your back. Extend your arm directly above the shoulder, and do circle motions, first one way and then the other.

Chin Up Versus Pull Up Chin Up

With this exercise, you have a reverse grip on the bar, meaning you face your palms. It works the pectorals and biceps more than a pull up.

Pull Up

This exercise has you gripping the bar with palms facing out. It activates the lower trapezius more than the chin up. Pull ups also require a greater range of motion than chin ups for both the elbows and the shoulders.

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Myth of the Month

DOES EXERCISE REALLY BUILD STRONG BONES? We all hear a lot of advice and adages about our health. Does going outside with wet hair really cause colds? Does an apple a day really keep the doctor away? This month, we examine the notion that exercise builds strong bones. Exercise provides lots of health benefits. Exercise helps prevent many chronic diseases, including cardiovascular disease, the number one cause of death in the United States. Regular exercise also improves mental health by lowering stress levels and helping you feel happier. Regular exercise even strengthens the immune system, making it less likely that youâ&#x20AC;&#x2122;ll catch illnesses like the common cold and the flu. But do the many benefits of exercise extend to strong bones as well? According to the National Institute of Child Health and Human Development at the National Institutes of Health, the answer is yes. They claim that, like muscles and organs, bones are living tissue that can grow and change, and that exercise, particularly weight-bearing

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exercise, helps form new bone tissue. When you exercise, as the theory goes, muscles move and tug around the bones, and this helps to build strong bones. The benefits are well-documented for children, and exercise for bone health has been commonly recommended for adults. But this commonly accepted idea is losing steam in the face of research suggesting the contrary, for adults. Researchers at the University of Washington conducted a 12-month study of exerciseâ&#x20AC;&#x2122;s effect on bone mineral density in adult women and found no positive effect. Other research has found very miniscule changes from exercise. This exercise/bone connection may have come about as medical science discovered bone loss among bedridden patients and astronauts. Clearly, exposing bones to some stress is important for their maintenance. But what is less clear is if increasing that stress through physical activity can produce positive effects beyond a threshold.

The exercise/bone strength connection is further strengthened, perhaps erroneously, by studies showing that seniors who do weight-bearing exercise have decreased risk of fractures. As a New York Times writer suggests, however, this could simply be because exercise builds stronger muscles, which make falls less likely. This same author says that the only proven way to increase bone density is through a couple different injections. Middle-aged or older people are often told to walk or do moderate weight-bearing exercise to strengthen bones and reduce the risk of bone fractures. This advice may in fact not be helpful. Sources: www.nichd.nih.gov, www.nytimes.com

WRITTEN BY C A ITLIN SC HILLE

July 2016

5 THINGS YOU DO TO RUIN YOUR LOVED ONEâ&#x20AC;&#x2122;S DIET

Changing your lifestyle is not easy. Even just arriving at the decision to finally make some changes takes a painful process of self-reflection and humility. And once youâ&#x20AC;&#x2122;ve begun, you would assume that your loved ones would support and encourage you, making it even easier to reach your goals. But actually, many people report that it is the comments or behavior of their loved ones that discourage them from staying on track and reaching goals. 20 HEALTHY MAGAZINES

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To make sure you don’t accidentally derail your loved one’s plan of selfimprovement, avoid doing these five things that could undermine their efforts. And if you’re the bombarded traveler on the wellness journey, here are some suggestions for responding to the unintentional, discouraging comments and acts of others.

TEMPT THEM A big part of adopting healthier habits is learning to control cravings and to listen to our bodies’ hunger and fullness cues. For many people, this means avoiding the tempting foods or learning to eat them mindfully. If you bring over a huge plate of brownies and insist your loved one eat and enjoy them all him/herself, they may find themselves feeling pressure and guilt to indulge, simply to avoid disappointing you. If you want to do something kind for a loved one whom you know is making efforts to be healthier, ask them in advance what kind of treat they like, or pay attention to something non-food related you could give them instead. If you are presented with the brownies in this situation, kindly thank them and explain that you’re trying to eat more intuitively, but don’t mind sharing or will have one later when you feel hungry.

UNDERMINE THEM Changing your lifestyle is about you. It’s not always about losing weight or looking good for summer. Your reasons are your own. So when someone starts in about your efforts with comments like… • “What difference is a few pounds?” • “You don’t have any weight to lose!” • “You look better when you’re not super thin,” or

comments, kindly respond with “I’m glad if those suggestions worked for you, but they’re difficult for me, but thank you for your advice.” And then leave it alone.

DOUBT THEM Yes, we all know that yo-yo dieting doesn’t work. But neither does doubt. If your loved one is trying to get healthier, making comments such as, “not again. If it didn’t work last time it won’t work this time,” may be the reason it hasn’t worked. Do not plant a self-fulfilling prophecy in their minds. If they want to make strides toward being healthier, be supportive. If they have unhealthy expectations or are doing unhealthy things to try to lose weight, you may kindly try to encourage them to make healthier choices. If someone around you begins doubting your efforts and putting you down, kindly ask them to stop. But you may just need to start surrounding yourself with more supportive people who will help you reach your goals.

GUILT THEM So your husband doesn’t want to go out for ice cream on your date night, or your wife wants to eat in for your anniversary. Making him/her feel guilty for changing your traditions will not only dampen the evening, but diminish his/her efforts as well. Get on board with your loved one, even if the changes aren’t for you. Be supportive, and don’t make them feel bad for skipping seconds or passing on dessert. If anything, try to understand their intentions and consider making changes to improve your own health. Chances are, your loved ones are doing it for you and their other loved ones – to be with you longer and with more energy.

• “Don’t become anorexic!” …it’s best to kindly explain that your efforts are not just aesthetic. If they go on, then it’s time to end the conversation. They may be jealous or just simply don’t understand. Either way, the conversation is not productive and is heading into offensive territory. Avoid making comments about someone’s healthy habits if you do not know the background.

RIDICULE THEM Your body metabolizes food differently than others. It reacts to exercise differently. So when you make comments to a loved one, telling them “just don’t eat as much, it’s easy,” or “just skip dessert, it’s not that complicated,” you are failing

WRITTEN BY ANGELA SILVA

to empathize and are hurting your loved one.

If you are the recipient of these

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July 2016

THE COST OF

NOT

TAKING A VACATION WHY YOU NEED TO MAKE AN ESCAPE Lack of funds should not be an excuse to pass up your precious vacation days. An equally illogical excuse is that you want to save money for the future. Why? If you don’t cash in on your hard-earned time off, you’ll lose money. The effects of not taking a vacation leave you and your wallet needing to compensate in big ways for the relief that would come if you only stepped out of the office for a few days. So go ahead, get out of town because frankly, you can’t afford to stay put. 24 HEALTHY MAGAZINES

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$52 Billion Don’t forget the money you lose in paid time off. An estimated $52 billion is the value of time forfeited by the US workforce in time-off benefits, annually.

IF YOU DON’T GO ON VACATION… YOU’LL NEED

Larabars for a year and visits to your cardiologist RESEARCH SHOWS: Work stress has you munching bad office food to feel better, which increases your risk of heart disease. Pay for some healthy snacks and some advice from your doctor to get around it.

You Pay: $700+ YOU’LL NEED

A personal trainer twice a week RESEARCH SHOWS: Less downtime means less sleep, which leads to weight gain, according to a study from Northwestern University.

You Pay: $2,000+

Source: Oxford Economics

YOU’LL NEED

A year’s worth of antidepressants RESEARCH SHOWS: Employees who take opportunities to escape the office rut are less likely to suffer depression and tension than those who don’t.

40% A survey by The Creative Group found that 40% of executives think employees would be more productive if they took more vacations. Only 9% think productivity would “decrease significantly.” Facebook.com/HealthyMag

You Pay: $2,000+ YOU’LL NEED

A year of daily vitamin D supplements RESEARCH SHOWS: Spending more time under artificial light than in sunlight can deprive you of vitamin D, which protects your bones and lowers your risk of cancer.

You Pay: $28 YOU’LL NEED

Some tutors and some good travel shows for your kids RESEARCH SHOWS: Travel sparks greater interest in what children learn. Children who travel receive better grades, and are more likely to go to college.

You Pay: $2,000

Total: About $7,000 July 2016

A GUIDE TO THEME PARKS WITH FAMILIES

8 Tips 26 HEALTHY MAGAZINES

WRITTEN BY LAUREN TURVILLE

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Although theme parks are meant to be enjoyable, we know it’s not always fun and games. Because taking your families can be stressful, here are 8 tips to ease the hectic chaos that is amusement parks.

PARKS THAT ARE GOOD FOR FAMILIES

SHOP FOR DEALS Plan ahead and be on the lookout for any coupons or discounts that are being offered for your destination (try Groupon and Undercovertourist.com). Also find restaurants outside of the park. Mounting costs can definitely zap the fun.

SILVER DOLLAR CITY Branson, Missouri

COME PREPARED Pack a backpack or something easy to carry (forget the purses ladies) with anything you may need for a day out with your family. Some stuff people don’t think of: ponchos, AAA card (for discounts), water proof bags, portable phone charger, and first aid stuff for blisters and scrapes.

REFRIGERATE THE SUNSCREEN This sounds weird, but putting warm sludge on your skin is the worst in the middle of summer.

CEDAR POINT Sandusky, Ohio

PLAN ON A MELTDOWN

Walking for miles, waiting in lines, and standing in heat; after doing any of these for hours, someone in the family is going to lose it. Hunger and fatigue are the roots of irritation, so take time to eat and rest. Have a plan for when the boiling over occurs. Sometimes splitting into groups is vital.

ARRIVE EARLY Vacations are about sleeping in, true, but that’s bad advice for enjoying a theme park. Beat the long lines by arriving right as the park opens.

PIC TIP: TAKE ‘EM EARLY

No one wants to stand around for pictures at the end of a long day, so take pictures early in the day. Also, take a picture of your parking spot.

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DESIGNATE A MEETING SPOT In case you were to get separated from your kids, designate a memorable meeting spot at the beginning of the day. Pro tip: write your contact information on your little kid’s arm and cover it with liquid band-aid.

EVERYONE PICK A RIDE Make sure each family member gets to pick at least one ride, and map your day accordingly. A route is key.

KNOTT’S BERRY FARM

Buena Park, California

CAROWINDS

Charlotte, North Carolina

SESAME PLACE Langhorne, Pennsylvania

DOLLYWOOD THEME PARK Pigeon Forge, Tennessee

July 2016

4 Commonly Forgotten Utah Weekend Destinations WRITTEN B Y B R I D GE T E DWAR D S

Thank goodness it’s Friday! For most of us, the weekend is a much-anticipated break that entices us with hopes of relaxation and adventure. The state of Utah itself is home to the “Mighty Five” national parks, 12 national forests, and 40 state parks, making it no stranger to adventure. With so many different options, here are four unique Utah destinations for your next weekend getaway.

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Flaming Gorge Perhaps given its name from its brilliant red rock cliffs, this recreational park holds over a million acres of outdoor adventure along the Wyoming border. With this park consisting of the gorge, Utah’s highest mountain peak and several lakes, the list of things to do seems almost endless. Take it easy with some horseback riding, fishing and some of Utah’s most scenic drives. Or, step it up a notch with some hiking or mountain biking. TRY THIS: HIKE JONES HOLE TRAIL, WHICH IS IN A REMOTE PART OF DINOSAUR NATIONAL MONUMENT.

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Goblin Valley State Park Located west of Moab, this park sounds scarier than it is. Formed by years of erosion, this state park is covered with sandstone formations that appear to look like goblins, creating a playground that looks oddly like a Martian terrain. Fun for families and people of all ages, Goblin Valley provides camping, mountain biking, hiking and night activities. TRY THIS: CHAMBER OF THE BASILISK, WHICH IS A TECHNICAL CANYONEERING ROUTE.

Mystic Hot Springs When looking for hot springs in Utah, most people think of the Midway crater. But instead of soaking in caves, why not try something a little more familiar: bathtubs. Created to flow with a natural hot springs source near Monroe, a series of eight bathtubs and two pools provide maximum relaxation in waters up to 100 degrees Fahrenheit. Soothe aching muscles and say goodbye to weekly stress with massages as you soak under the stars. TRY THIS: JULY 23-26 MYSTIC HOT SPRINGS MUSIC FESTIVAL

Spring City If camping and hiking isn’t your idea of a weekend getaway, try this small town on for size. Only an hour south of Provo, Spring City offers both history and leisure. Settled in the mid-1800s, this small town isn’t much bigger than when it was founded. Spring City offers a variety of local shops, restaurants and art galleries; it’s also home to fun festivals, like their Scandinavian Festival, among many other summer events. ATV trails, rock climbing and hiking are also available for those who want to visit the outskirts of town.

TRY THIS: AUG. 5-6: SPRING CITY BLUEGRASS FESTIVAL (springcitybluegrassfestival.com)

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July 2016

BOOKS THAT MOVE YOU Your GPS to finding the right travel guide

BEST FOR ADVENTURE ADDICTS 101 Best Outdoor Towns

BEST FOR BUDGET TRAVELERS

($20, The Countryman Press, countrymanpress.com) YOU’LL GET: A region-by-region look at unspoiled destinations that offer incredible activities from mountain biking to kiteboarding. COOLEST FEATURE: At-a-glance boxes for each town that pinpoint where the action’s at.

Pauline Frommer’s Spend Less See More

BEST FOR NATIONAL PARK VIRGINS

($10 to $25, Frommer’s, frommers.com)

Your Guide to the National Parks ($20, amazon.com)

YOU’LL GET: Cash-saving advice from a woman who’s been traveling on a budget since the day she was born. Current volumes include Hawaii, Italy, London, Cancún, San Francisco, Costa Rica, New York City, Paris, and many more.

YOU’LL GET: Gorgeous, natural photography of America’s most scenic and wild areas. Provided itineraries, maps, and packing essentials will make you hungry for a visit to these well-trodden yet still wild playgrounds.

COOLEST FEATURE: “Don’t leave without…” sections that list the must-know details and mustsee places.

COOLEST FEATURE: Detailed, easy-to-read maps and hiking tables for all 58 parks.

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BEST FOR DESIGN JUNKIES Wallpaper City Guides ($9 to $12, Amazon.com)

YOU’LL GET: A graphic pocket guide overflowing with sleek photos of design and architecture highlights in each city. Unearth the most enticing restaurants, museums, galleries, and nightlife activities for over 100 cities. COOLEST FEATURE: The 24-hour itineraries: great for weekenders looking for maximum stimulation.

BEST FOR FREQUENT VISITORS BEST FOR URBAN TOURISTS Insight Guides

($13, Insight Guides, insightguides.com) YOU’LL GET: Pocket guides to major cities and countries across the globe, including London, Barcelona, Bangkok, and Copenhagen. Get the inside scoop on historical and cultural sites, world-class dining, and city attractions. COOLEST FEATURE: A pull-out map with easyto-follow routes throughout the city to get the most out of your visit.

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Not For Tourists

($12 to $25, Not For Tourists, notfortourists.com) YOU’LL GET: Intimate neighborhood-byneighborhood maps that help you discover surprises in a city you thought you knew. This series includes a dozen guidebooks, each covering a major U.S. metropolis, plus London. IPhone apps make it easy to carry NFT guides in your pocket.

BEST FOR IMAGINATIVE DRIFTERS Rough Guides

($3 to $20, Rough Guides, roughguides.com) YOU’LL GET: Over 200 destination guides that provide the “ultimate experience” with itineraries, lists of local festivals and events, and outdoor activities in out-of-the-way destinations from Africa to South America. COOLEST FEATURE: “Things Not to Miss” lists provide the top places you won’t want to miss before leaving.

COOLEST FEATURE: A list of running trails, tennis courts, and bike paths—plus advice on scoring tickets to a local sports game.

July/August July 2016

SIMPLE ESCAPES

Getting Away For Just An Few Hours

Stargaze On Antelope Island The Salt Lake Astronomical Society regularly hosts star parties on this island in the Great Salt Lake, which is accessible by car. If youâ&#x20AC;&#x2122;re a star junky, lug your telescope out here for a few hours to escape the light pollution and get lost in the galaxy. The State Park is located about 40 miles north of Salt Lake City.

WR I T T E N B Y L AURE N T U RV I L L E

Mini trips can ease stress and add vibrancy to your life. Here are four simple escapes close to the more populated areas. 32 HEALTHY MAGAZINES

See Bridal Veil Falls Located about a couple miles up Provo Canyon, Bridal Veil Falls is a large, beautiful, cascading waterfall. To access these falls, there is a parking lot off the freeway on the west side of the road that you can park at in order to complete the small walk to get a good view of the falls. This easy trail is great for anyone of any age. At the end of the trail, a ways below the falls, is a koi fish pond with feeders where you can purchase fish food for 25 cents to feed the koi. For an extended, more difficult hike, there is a short, steep trail that leads to the base of the massive falls. If you are able, complete this part of the hike! It is so worth it!

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Visit Ogden Union Station Hop on the Frontrunner and head up to Ogden’s historic train station, which has four museums and two galleries. It has the Browning Firearms Museum, the State Railroad Museum and the Myra Powell Gallery, which features monthly photography exhibits.

HAVE A LITTLE MORE TIME? Here are some half-day adventures.

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Fifth Water Hot Springs The fifth water hot springs are a group of beautiful blue-green hot springs and waterfalls of varying temperatures. These springs are located up Diamond Fork Canyon, which splits off of Spanish Fork Canyon. To get to the springs, one must complete a 2.5-mile hike through beautiful forested regions. The hike is fairly flat, but occasionally becomes steep and slippery depending on the time of year. Once to the springs, test the temperature of each one, find the one that suits you best, and enjoy!

Explore Homestead Crater For an unexpected surprise, venture to Midway. Here lies a massive geothermal hot spring that is 90-96 degrees Fahrenheit year round. Hidden within a tall beehive-shaped limestone rock, this “crater” hosts scuba diving, snorkeling, swimming, or even a paddleboard yoga class. This is one of the only warm scuba diving destinations in the United States and only costs $16 for entry. http://homesteadresort.com/utah-resort-things-to-do/homestead-crater/

OT HER ID EAS Go see an IMAX movie at the Clark Planetarium. We recommend “A Beautiful Planet.” Visit Red Butte Garden in Salt Lake City. Visit the Museum of Natural Curiosity in Lehi; it’s awesome for kids.

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Take a Harmons Cooking Class at Station Park in Farmington, at City Creek in Salt Lake City, or one of a few other locations. See www. harmonsgrocery. com/classes.

Walk through the International Peace Gardens in Salt Lake City. In the garden are replicas of landmarks from 28 countries. Location: 1000 South 900 West.

Spiral Jetty For a man-made wonder, go see the Spiral Jetty, located at the north end of the Great Salt Lake. Constructed in 1970, the Spiral Jetty is the main work of American sculptor Robert Smithson. The Jetty is 1500 feet long and you can walk the length of it out onto the water, if the water levels are low enough (it was covered for many years after its creation). Use waterdata.usgs.gov to make sure levels are below 4195 feet. Also, the last 15 miles before you get to the jetty is a gravel road, so a high clearance vehicle is recommended. Besides being able to see this work of art, one can enjoy a beautiful view of the Great Salt Lake, a major destination in itself! And don’t miss the Golden Spike National Historic Site on your way there; it’s on the same road.

July 2016

A normal result of aging is that it takes more energy to do tasks. For example, walking a mile may take 15-20 percent more energy when you’re older, compared to when you’re a younger age. Researchers at Humboldt State and the University of Colorado found that seniors who ran regularly used less energy to walk certain distances. Something about running makes our bodies work more efficiently.

Q A

Inquiring minds...

Running Improves Your Body’s Efficiency

Firm Handshakes Grip strength is an indicator of heart health, according to a recent study published in The Lancet. Researchers measured the grip strength of more than 140,000 people in the study, and followed their health for four years. Decreased grip strength was found to be associated with increased risk of dying from heart disease, stroke, or heart attack. Researchers found grip strength to be a better indicator of cardiovascular disease than systolic blood pressure.

Is Food Too Available? Researchers from the University of Georgia used economic models to see how economic variables influence obesity rates, and found that economic changes may account for as much as 43 percent of the rise in obesity. The same researcher, Charles Courtemanche, found that the presence of a Walmart Supercenter in a community is associated with a 2.4 percent rise in the obesity rate.

Question

I was trying to purchase a diet book the other day and there are so many to choose from, which is the best?

Answer

It can be confusing, staring at all those books and hearing all the news reports about what to eat, what not to eat and seeing all the celebrities jumping on different diet bandwagons. First, the word “diet” implies something you go on and off or a plan you cannot continue long-term. That’s a bad way to look at eating.

VAC ATION

Make fitness a priority

If the book talks about doing something drastic for a period of time, run away. Run far away. Yes, forget the weird cabbage diet, grapefruit diet or liquid diets that aren’t sustainable. Good diet plans and books will include all food groups. Taking something out of the mix can cause deficiencies and actually cause us to crave and then binge on the foods we are missing. Think balance. The plan should recommend and encourage physical activity as well. If they are touting that you don’t need exercise and you can reach your goals with diet alone, it is fundamentally flawed. If the plan is pushing new packaged food brands or lots of supplements or are using phrases like “it’s quick and easy and works like magic,” then be very leery.

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Vacations are meant to provide rest and relaxation, but that doesn’t mean fitness can’t be part of your adventure, too. An active vacation can include hiking, swimming, camping or walking tours. Here are suggestions to consider when planning an active vacation:

• Choose a destination based on your family’s needs and interests. • Get the kids involved in the itinerary. • Leave electronic games at home and pack healthy snacks for car rides.

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July 2016

What’s the Deal With Airline Food? 3 REASONS WHY AIRPLANE FOOD IS BLAND 1. Pressure from altitude: pressurization numbs the taste buds 2. Lower humidity: Dry air dries out the nose, decreasing how strong your sense of smell is. Smell is very linked to taste. 3. Economics: Airlines carry about 3 billion passengers every year, so they have to provide food that is massproduced.

Air travel is already a hassle—bag fees, long lines, and cramped seats—and the sub-par airplane food is like a mushy old cherry on top of the melted travel sundae. Over the last several decades, there has been a decline in the amount and quality of food provided on a flight. So what’s the reason behind the deterioration from full meals to today’s airplane cuisine, if we can call it that? A great dining experience used to be part of the travel “experience” to attract customers to one airline over a competitor. We’re talking lobster, caviar and free champagne. We’re talking lounge areas, buffets and special-request meals. As airplane travel became more economical and fit for the masses, airplanes were designed to squish more and more people onto each flight, causing an increase in the demand for the food

WR I T T EN BY C A ITLIN SC HILLE

needed on each flight, which ultimately became too expensive for the airlines. As such, we went from getting an entire meal with a flight to some peanuts and a few sips of soda, if that. As much as we’d like to villainize the airline industry for the borderline offensive food, we have to account for the fact that meals at 40,000 feet are just going to taste a little different.

DELTA BISCOFF COOKIES Only Delta Airlines serves these cookies for free to all passengers. About 90 million cookies are served in the air each year, according to Biscoff. Two pack of Biscoff Cookies: Calories: 120 Total fat: 5g Sugars: 10g Sources: The Atlantic, Time, CNN, The Daily Meal

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July 2016

Cloudless

10 Foreign

National Parks That Will Improve Your Vacation

Tikal N.P., Guatemala This World Heritage Site contains the spectacular ruins of a Maya settlement from around 250–900 AD. The towering ruins of temples, one 70 meters tall, rising from the jungle that surrounds them, are mute testimony to the architectural genius of the Maya. As many as 90,000 people lived in Tikal at its zenith, but strife with neighboring towns and environmental stress caused its abandonment beginning in the 10th century. Of course, the Mayans never left; they are there today, and a thrill of a visit is to see it with a Mayan guide.

The 700-member Coalition of National Park Service Retirees (CNPSR) released a list of the 10 best foreign national parks, spanning the globe from Australia, Africa, South America, Europe, the Middle East and Asia.

Iguazu N.P., Argentina

This park protects one of the most spectacular natural landscapes in Argentina and Brazil: Iguazu Falls and the surrounding subtropical forest. The falls are 70 meters high, but even more impressive is their width; the river at the falls is 1500 meters wide. A thrilling experience is the short boat ride and walk along the catwalks to the most striking of the hundreds of falls, Garganta del Diablo, the Devil’s Throat. The roar itself is an unforgettable experience.

Madain Saley National Historic Park, Saudi Arabia

Sagarmatha N.P., Nepal The park includes Mount Everest, among other prominent mountains. It has distinctive wildlife and small, picturesque Sherpa villages with their gumpas (monasteries).

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hese are the parks that National Park Service employees visit when they travel abroad; trekking from aboriginal New Zealand to the biblical deserts of Saudi Arabia to the great Hungarian plains.

This region, the Biblical Midian, is mostly undulating desert, interspersed with huge, rocky outcrops and lush oases. Here, between 500 B.C. and 100 A.D., the Nabatean people created 125 monumental cut-rock tombs and facades, edifices up to 130 feet tall, that are standing today in a remarkable state of preservation.

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5 Tongariro N.P., New Zealand This is one of the North Island’s three World Heritage Sites. It features volcanic peaks (one of which is active) and is still home to many Maoris, who donated the park to New Zealand in 1887, when it became the world’s fourth national park. The Maoris are very outgoing in displaying their culture to visitors.

Snowdonia N.P. Wales, Great Britain Snowdonia is a lovely mountain park, with Mount Snowdon, which is comprised of slate, rising to 3560 feet. While this park is not geologically or scenically spectacular compared with many mountain parks, it is spectacular in its own right, due in part to its peaceful nature.

Plitvice Lakes N.P., Croatia This park is located in inland Croatia, about halfway between Zagreb and Split. In moderately mountainous terrain, the park features water—small lakes and streams and beautiful waterfalls everywhere. Because of the geology of the area, travertine is evident in most of the water features, giving them distinctive bluegreen colors and exceptionally clear water. There are a number of excellent short and moderate hiking trails with quiet, nonpolluting electric ferries connecting some of the trails by way of the lakes. Because of the vegetation, fall “color season” is especially spectacular.

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Kakadu N.P., Northern Territory, Australia This World Heritage Site is jointly managed by the Aborigines and the Australian government. It has magnificent vistas, great waterfalls, stunning displays of Aboriginal rock art, and is habitat to an awesome predator, the estuarine (saltwater) crocodile.

Kruger N.P., South Africa This is perhaps the most impressive wildlife viewing area in the world. Millions of acres of habitat and little development give visitors an opportunity to see many large African mammals and magnificent birds. It is one of the few places where wildlife is in charge – they wander free and the visitors are controlled.

Hortobagy N.P., Hungary This park is located on the “puszta,” or great Hungarian plains. It was the country’s first national park. It also is a biosphere reserve and a World Heritage Site. The plains and wetlands reflect two millennia of human occupation and have supported agrarian life for centuries. It has several endangered bird species and is a refuge for the Przewalski horse and migratory waterfowl. Culturally, it preserves and interprets traditional Hungarian folkways, such as the nomadic herding culture of the Puszta.

Source: Coalition of National Park Retirees; www.npsretirees.org

July 2016

MEND THE SNAP Breathe deep Recognize when your stress and anxiety levels get too high and take a little break from the situation, preferably in nature. Focus on taking deep breaths and calm yourself down before tackling problems.

POINTS

If you can’t fix it, let it go! There is no use dwelling on something you can’t control. When you do, the controllable parts of your life suffer as well, and the downward spiral begins.

What to Do When They Come Sometimes we feel strained to the snapping point. Don’t worry, it’s normal. Here are some common scenarios and tips on how to manage your emotions when you feel them getting out of control.

Why You Break Graduation Stress

Marriage Is Hard

One common breaking point is graduating from college. Although a very happy and exciting time, the lack of knowing what comes next can be a real burden on the mind. Whether it be finding a new job, moving to a new state, applying for graduate school, or getting married, the list of stressors goes on and on.

In the United States, 40-50 percent of marriages end in divorce. This is a shocking statistic that makes people hesitate when considering the plunge, and it is evidence of just how hard marriage is. Marriage can be stressful and there are times of hardship, but there are ways to handle the moments when you can’t take it anymore.

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WRITTEN BY LAUREN TURVILLE

Parenting Is Insane Having your own children is one of the most fulfilling and wonderful things in life, but sometimes the screaming, crying and tantrums are not all that glamorous. If anxiety over parenting is built up without proper outlets, parenting can become a major breaking point.

Prioritize Make a list of the things that are most important for you to get done or work on. Things may seem like a bigger deal than they are and putting them in order can help your mind get organized and your “to do” list seem more doable.

Get real

Career Troubles At first you may feel passionate and excited about your career, but as time goes on, it’s hard not to feel the effects of working so hard, possibly disliking your job, or experiencing too much pressure. Because, for most of us, having a job is inevitable, a snapping point is bound to happen.

Identify what can be controlled, let go of the rest

When it feels like your world is imploding, take a step back and see reality. It probably isn’t as dark as the view from inside your crisis.

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Orthopedic & Sports Medicine Care for Those Who Choose the Road Less Traveled The IASIS Centers for Orthopedics & Sports Medicine consist of seven practices providing care at ten office locations along the Wasatach front. We are dedicated to the prevention, diagnosis, treatment and rehabilitation of orthopedic conditions and exercise related injuries. Our goal is to return our patients to the activities and lifestyle they enjoy. We offer surgical and non-surgical treatment options based on each patientâ&#x20AC;&#x2122;s personal needs and goals for recovery. Whether you are an elite athlete or a weekend warrior, our physicians have the education, training and expertise to help get athletes of all skill levels safely and quickly back in the game.

Center of Orthopedic & Rehabilitation Excellence West Jordan 801-568-3480 Center of Orthopedic & Rehabilitation Excellence West Valley City 801-964-3925 Center of Orthopedic & Rehabilitation Excellence Tooele 435-228-0190 Comprehensive Orthopedics & Sports Medicine Salt Lake City 801-533-2002 Sandy 801-533-2002 Park City 801-533-2002

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Davis Orthopedics & Sports Medicine Layton 801-773-3900 Clinton 801-773-3900

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Wellness

In Adolescent Girls WHY THERE’S A DIFFERENCE BETWEEN GENDERS, AND WHAT FAMILIES CAN DO

W R I T T EN B Y S A D I E W I RT H L I N

Anxiety has become a common word in today’s vocabulary. The world’s fast-paced environment—coupled with technology and social media—makes it difficult for anyone to step back and take a breath. Research is finding that anxiety has been on the rise over the last decade—especially in teenage girls. 44 HEALTHY MAGAZINES

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Psychologist Dr. Leonard Sax, MD, PhD, wrote in the New York Times about this phenomenon. In one of his many cases, Dr. Sax found that two siblings, a boy and a girl in their teenage years, had very different anxiety levels. The teenage boy had sliding grades in school, but he seemed happy and content spending his time playing video games. The teenage girl was an active, popular, straight-A student, and picture-perfect on the outside; on the inside, however, she was falling apart. She had been experiencing a great deal of anxiousness and personal abuse, and she hadn’t told anyone about it. Early adolescence is a sensitive time for both boys and girls, but for some reason, anxiety seems to explode among girls after they begin puberty. According to the Child Mind Institute, prevalence of mood disorders like anxiety and depression among boys and girls is about 3 to 5 percent before puberty, but by mid-adolescence, girls are more than twice as likely to be diagnosed with a mood disorder as boys. Studies show that about 22 percent of adolescent girls have an anxiety phobia, a concern that has been on the mind of researchers for years as they have tried to find the cause. Some research states that the anxiety difference between boys and girls is associated with body dissatisfaction and the use of social media. Girls are more likely to pick themselves apart as their bodies develop, and more likely to do something like fish for praise with Instagram “selfies.” Boys, on the other hand, become more satisfied with their bodies around this age and are more likely to post a picture emphasizing something they have done, rather than how they look. Boys may be at a lower risk for the potentially toxic effects of social media because they generally lack investment in what others think, overestimate how interesting their own life is, and spend more of their time doing activities other than perusing through social media. Many girls, on the other hand, spend a large portion of their day scrolling through social media sites, constantly comparing their bodies and current life activities to their friends’. But blaming everything on social media might be narrow-minded. Girls mature quicker than boys when it comes to emotional recognition, which could make them more vulnerable to depression and anxiety, according to the Child Mind Institute. Reports suggest about 80 of percent kids who suffer from anxiety don’t get the help they need, which is a problem

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because it can affect everything from academics to the vital development of social skills. It is not uncommon for young adolescents to hide their anxiety, as a side effect of anxiety is social avoidance. Parents should also be aware that there are various forms of anxiety. Some have a general anxiety, but for others, it has to do with separation, social interaction and more.

TEENAGE SUICIDE The Centers for Disease Control and Prevention (CDC) recently released data showing that the suicide rate for girls between the ages of 10 and 14 tripled from 1999 to 2014. Though many news outlets covered this finding, many failed to mention that the total number of suicides among girls in this age group rose from 50 to 150. In 2014, more than 42,000 Americans committed suicide, so teenage girls make up a small percentage of that number.

PARENTS CAN LOOK FOR THESE SIGNS: Withdrawl from activities Excessive worry Excessive self-criticism

According to Dr. Sax, parents can help reduce the odds of their children developing anxiety by implementing a few simple habits. First, parents can minimize the amount of time teenagers spend alone in their bedroom. The American Academy of Pediatrics says that promoting home activities that are done in a public rather than a private setting may be an important protection. Regular family interaction gives parents the opportunity to observe what is going on, and they surround the child with a more open environment instead of being stuck alone with comparative and self-degrading thoughts. This also means no screens (TV or computer) in the bedroom, which tend to isolate children from the family. Second, parents can make dinner time a priority with positive and appropriate family conversation. In order to make this effective, it may be important for parents to exclude cell phones from the dinner table. This can be a time for young girls to feel real, meaningful interaction and receive praise from the people who matter. Third, parents can set a rule for no ear buds while driving in the car. The art of conversation is important and needs to be taught in an atmosphere where parents and children can both talk and listen to each other. These techniques may help, but anxiety levels differ among adolescents, and treatment could require more than public activities and family conversations. When needed, the use of medication and professional counseling can be a wonderful and extremely helpful treatment. Family time, however, is a crucial first line of defence.

Panic attacks Reassurance doesn’t relieve anxiety Activities, environments and friends don’t change for long periods of time

Sources: nytimes.com, deseretnews.com, childmind. org, adaa.org, American Academy of Pediatrics

July 2016

Wellness

Chronic Fatigue Syndrome (ME/CFS)

Uncovering a Mystery W R I T T EN BY M I CH A EL R I CH AR DS O N

When the media talks about a mystery illness, it’s often in reference to some obscure disease with a horrific symptom. But there is an elusive, misunderstood illness that affects more than a million Americans of all ages, and researchers are hustling to get a grip on it, and to create better pathways of care. It goes by a few names. Outside the U.S. many call it myalgic encephalomyelitis (ME), but it is more commonly known here as chronic fatigue syndrome (CFS). But many researchers say the name CFS trivializes the disease and the term ME may overstate what we know about pathophysiology. The Institute of Medicine (IOM) committee charged with developing a clinical case definition for physicians has recommended that the name be changed to systemic exertion intolerance disease (SEID). Most recently, the National Institutes of Health (NIH) has adopted the term ME/CFS.

46 HEALTHY MAGAZINES

So What the Heck Is It? ME/CFS is a chronic multi-system disease characterized by profound fatigue that impairs a person’s ability to function normally, symptoms that worsen drastically after exertion, and disordered sleep that doesn’t refresh. ME/CFS must also include cognitive dysfunction or autonomic manifestations, but patients may experience many other symptoms such as pain, inflammation and allergy, according to the Institute of Medicine of the National Academies. Symptoms can persist for decades. The cause is unknown, though the latest research points to autoimmune conditions that impact the nervous system. “CFS is one of the greatest scientific and medical challenges of our time,” says Stanford researcher Jose Montoya, MD. “Its symptoms often include not only overwhelming fatigue but also joint and muscle pain, incapacitating headaches, food intolerance, sore throat, enlargement of the lymph nodes, gastrointestinal problems, abnormal blood-pressure and heart-rate events, and hypersensitivity to light, noise or other sensations.”

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Misconceptions and Barriers to Better Care Because the cause of ME/CFS is unknown and because diagnosing the disease is very difficult, misconceptions persist, even among physicians. “You could go to places in the U.S. and not be able to find any physician who would make the diagnosis,” says Lucinda Bateman, MD a physician and researcher who was on the Institute of Medicine committee that proposed diagnostic guidelines. ME, CFS, or SEID also aren’t found in the majority of medical school curricula or text books. Some common myths about SEID include: • •

It’s a psychological thing, purely mental. Exercise will cure it (exercise can actually make it worse in most cases).

But research across the globe is building momentum against these misconceptions. There is a push from the authoritative medical bodies to bring SEID into the light and improve care. One study from Stanford in 2014 found that the brains of patients with the disease have diminished white matter as well as consistent white matter abnormalities in the right hemisphere. Researchers in Norway found that a medicine called Rituximab, originally made for treating certain cancers and rheumatoid arthritis, was effective in treating ME/CFS. One of the biggest recent pushes comes from the National Institutes of Heath (NIH), which has launched multiple research initiatives in the last two years aimed at learning more about this elusive disease. “Of the many mysterious human illnesses that science has yet to unravel, ME/CFS has proven to be one of the most challenging,” said NIH Director Francis S. Collins, MD, PhD. “I am hopeful that renewed research focus will lead us toward identifying the cause of this perplexing and debilitating disease so that new prevention and treatment strategies can be developed.”

How Is It Diagnosed? Diagnosing SEID is the prominent challenge for physicians and researchers trying to spread awareness of the disease. There are no objective biomarker tests available to physicians, meaning that they can’t just administer a blood test to diagnose it.

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The Institute of Medicine proposed new clinical diagnostic criteria for the disease, which requires that a patient have 4-5 core symptoms, including functional impairment from the fatigue, post-exertional malaise, and unrefreshing sleep. The patient must also have either cognitive impairment or orthostatic intolerance (symptoms worsen when standing). These symptoms must be frequent and at least moderately severe to meet the core criteria.

July 2016

By Michael Richardson

SOME COMMON BITS OF HEALTH ADVICE, WHY IT’S MOSTLY GARBAGE, AND HOW TO FIND KERNELS OF TRUTH Useless advice abounds. “They” say you should banish latenight meals, drink an ocean of water, and eat raw foods. But these diet princes and princesses seem to live in a faraway mystical land, where time, money and children are no burden. It’s like someone is yelling at us from the top of Mount Kilimanjaro that “you can make it to the top if you change your whole life!” Well, mister mountain man, maybe we don’t want to climb your mountain. Maybe we’d rather not leave our jobs and families to summit some peak that leaves our bodies in ruins. For those feeling barraged with unrealistic and unneeded bits of wisdom, let’s find the worthwhile morsels.

THE TIP You’ve got to eat clean and raw. Why it’s useless We don’t have gardens growing in our pockets.

rolls around and you realize all the cupboards have is a macaroni and cheese box, there is no army that could make you go buy vegetables, cook them in a nutritious meal, and eat them.

Uncomplicated reality Nobody’s going to argue against eating fresh fruits and vegetables. They’re great. But when six o‘clock

The better rule Buy fruits and veggies every time you go shopping.

THE TIP Don’t drink juice because it has too much sugar.

THE TIP Drink eight glasses of water a day.

THE TIP Eat after 10 p.m. and you’ll get fat.

THE TIP Only eat half of your entrée when dining out.

Why it’s useless Juice can actually be a decent way to meet sugar cravings, because not all juice is unhealthy.

Why it’s useless Peeing every 20 minutes is the worst.

Why it’s useless Nobody is going to just not eat if they don’t have time for dinner until later.

Why it’s useless You can’t blanket all entrées under this rule.

Uncomplicated reality You think I want to eat after 10 pm? Most of us would like to consume meals at a reasonable hour, but hey, we’re not all sitting around twiddling thumbs until the next meal time. If you do need to eat late, go with the chicken, veggies and rice instead of red meat and potato salad. Light not heavy is the key to late night meals.

Uncomplicated reality So I’ll just eat half of my salmon and rice? And then at 9 p.m., when the hunger hits, I’ll just break that other rule about eating late.

Uncomplicated reality This tip comes from the fact that a lot of juice manufacturers load up their product with added sugars. Some even have as much as soda pop, which may be why the little ones love their juice boxes so much. But guess what? There are more and more companies that provide 100% real juice, without the extra sugar.

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Uncomplicated reality Believe it or not, the eight-glass quota is a total myth. Yes, we need to be wellhydrated, but if your urine is clear or close to it, you’re probably getting enough fluids. If things are looking a tinge yellow, drink more water. That’s the depth of the issue.

The better rule Eat slowly, and stop when you’re full.

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EXCUSE BUSTERS

THE EXCUSE I’ll get out of shape. Try This

Think you can’t swing a vacation? Think again.

Most hotels have at least a small gym or swimming pool you can use each morning to help burn off those greasy vacation meals. If you prefer something a little more intense, download one of the many workout apps to your smartphone or laptop and create your own boot camp in your hotel room. It’s easy to keep your body working—even when you’re not.

THE EXCUSE I can’t afford it. Try this

Put your flat screen TV dreams on hold and start saving! Depositing $25 a week for 6 months will save you $650. If that doesn’t cover your flight and hotel, dodge air fares with a road or camping trip. Roadtrippers.com and Road Trip USA offer custom or planned routes with fun places to stop at along the way, and National Park Reservations (nationalparkreservations.com) has a list of parks with cabins and hotels.

THE EXCUSE My friend wants to go to Venice, but I want to go to Athens. Try This

Don’t miss your chance to escape just because your friend has different travel plans. Travel solo. Visit ricksteves.com for tips on how to get started. Download the free TourPal and Rick Steve’s Audio Europe walking tour apps for several major cities. Also, look into vacations with a purpose; globeaware.org and Earthwatch Worldwide will send you to exotic locales to teach English, build homes, or help with scientific research.

THE EXCUSE I have too much work!

The workforce today proves to be a fairly stressful environment for most people. Meetings, trainings, and projects can be intimidating, and soon enough we lose all hope to take some time for ourselves. It’s not long before the amount of untouched vacation days reaches a shameful number—Americans don’t use 577 million of them each year, according to one estimate. But choosing to skip out on our vacation days makes us miss out on more than just margaritas and suntans. Vacations help remove stress, depression, and fatigue. But for some reason, our dreams of hanging loose in Costa Rica, chasing lions in Namibia, or tacking on a few play days to a business trip in Paris rarely seem to turn into reality. Instead of becoming a master of excuses, it’s high time you escaped the office and became a master of adventure. Facebook.com/HealthyMag

Try This

It’s all about a structured departure. Make your escape with this simple plan. gg Two months ahead: E-mail your boss two vacation dates that would work for you and ask which one is preferable. It’s hard to dodge two punches at once. gg 1-2 weeks before: Alert clients and coworkers that you’ll be leaving town. Jealousy is a great memory helper for them. gg Week of: Arrange for responsibilities to be covered. Break the news to your unlucky colleagues, then hand over your most urgent projects with detailed instructions. gg Day before: Touch base with your boss and coworker. Tell them you won’t be checking your e-mails or voicemails.

July 2016

SNIPPETS The Vacation Sleep Problem

THE HAPPIEST AGE

When we’re on vacation in a new place, even if we sleep a long time, sometimes we don’t feel rested. This kind of wrecks a big reason why we vacation in the first place. New research published in Current Biology found that when humans sleep in an unfamiliar place, one hemisphere of the brain stays more awake, likely as a result of ancient instincts to watch for potential danger. Back when humans were hunter-gatherers, this would be vital for survival, but nowadays it’s a real drag.

New findings from the Bank of America Merrill Lynch found that people are happiest in their 80s. They also found that people feel least happy in their early 50s. The 50s could be a rough time because of stress about retirement, paying for children’s college, taking care of parents and more. Source: national.deseretnews.com

Antidepressants & Nutrient Supplements

Sources: Current Biology, newsweek.com

An Effective Combination?

Written by Sadie Wirthlin

Depression is a condition that affects millions of people. Depending on the severity, conditions may require medications, but that doesn’t always work for everyone. Researchers have started looking into how they can make these medications more effective, and one promising avenue is to pair antidepressant medication with certain supplements. Recent research published in the American Journal of Psychiatry suggests that taking omega-3 fish oil and vitamin D supplements with antidepressants may prove useful in treating patients. Results show that patients who took depression medication with omega-3s and vitamin D had fewer depressive symptoms than those who didn’t take supplements. Omega-3s had the most powerful effect, but vitamin D also proved beneficial. Sources: Time.com, ajp.psychiatryonline.org

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DAY WAIT

SNIPPETS SNIPPETS SNIPPETS SNIPPETS

PRIMARY CARE PHYSICIAN SHORTAGE

A new report found that within ten years, the United States will be short nearly 95,000 doctors, with the biggest shortage occurring among family doctors and pediatricians. That’s bad news for wait times, which are already pretty terrible across the nation. In Boston for example, the average wait time to see a family physician is 66 days, according Merritt Hawkins, a healthcare research company. Source: Association of American Medical Colleges

Bacon Didn’t Used to Be Breakfast Food American breakfast was largely meatless 100 years ago, but thanks to some clever PR, bacon is entrenched in the breakfast scene today. Edward Bernays, nephew and disciple of Sigmund Freud, is considered the father of modern public relations. He was approached by a large food distributor who wanted to sell more bacon. So Bernays turned to a doctor on his agency’s payroll, and basically asked him to promote the idea that a heavier breakfast was healthier than a light breakfast of coffee, toast, etc. This doctor did so, and the recommendation was spread to thousands of other doctors, asking them to make the same conclusion. While a substantial breakfast is generally healthier than a light one, Bernays twisted the advice to mean that meat was needed in breakfast meals. The major news outlets picked up the story as a research study and bacon sales increased. Bacon hasn’t looked back since. Facebook.com/HealthyMag

Great Britain Passes Sugary Drink Tax Joining France, Belgium, Hungary and Mexico, which have all passed some form of tax on drinks with added sugar, Britain passed a tax that will come into effect in two years. “I am not prepared to look back at my time here in this parliament, doing this job and say to my children’s generation ‘I’m sorry, we knew there was a problem with sugary drinks,’” said Chancellor George Osborne to parliament. “We knew it caused disease. But we ducked the difficult decisions and we did nothing.”

July 2016

PREPPER 101

EMERGENCY KIT CHECKLIST

Through the fire, through the flood, what will you do? Nothing wrecks our sense of security like a string of natural disasters, like we’ve seen so far in 2016. Some still clench the belief that “it won’t ever happen here,” but the rest of us wonder how to prepare, and how well we’ll cope when that day comes, whether it’s next year, next month, or in five years.

PPBottled water (tip: it’s usually cheapest if you buy gallon jugs)

Here are some important questions to ask, that 10s of thousands have unexpectedly had to face in real life this year.

PPNon-perishable food

WHAT’S MY GAME PLAN IF I HAVE NO HOME?

WHAT IF I DON’T HAVE A CAR?

Local news reported that the fire sometimes travelled at 100 feet in a minute, leaving a swift destruction in its wake. People were left in camps or left to flee to other cities.

Earlier this year, severe flooding in Texas left many without transportation. As the rain poured down at 4 inches an hour in some cases, drainage failed and people were trapped in their cars or homes with water levels above six feet. An estimated 100,000 people lost power. In one dramatic Youtube video, a trucker is stuck in his semi with deep water sweeping around him. A man swims out to him with a rope and people on shore have to pull them back in (watch: www.youtube.com/ watch?v=8XK7g7IFREI).

Important questions to ask before this scenario hits:

The devastating fire in Fort McMurray, Alberta caused 90,000 people to flee the city. More than 2,400 structures were destroyed, the city’s gas was turned off, the power grid was damaged, and the water became undrinkable.

• Do I have some form of portable shelter, in case I can’t get home?

• How much food do I have in the house, and how long will it last, if I can’t get to a store?

• Do I have family and friends in another city who can take in my family temporarily?

• What other needs do I have that require a car? Toiletries, soap, etc. How long will they last?

• If I needed to leave my house immediately, what would I take that could fit in a car with my family?

PPFlashlight & batteries PPRadio, to be able to hear the news about your area PPPersonal hygiene things, like toilet paper, deodorant, soap. PPFirst aid kit PPWhistle PPManual can opener PPCopies of important documents (social security card, birth certificate, etc.)

• In a medical emergency, how will I get to help?

PPBlanket/towel PPChange of clothes

WHAT IF I HAVE NO POWER?

PPWaterproof container

The security of a home can be dramatically lessened when the power goes out. It can mean light, communication and heat aren’t available. In many cases phones won’t work, internet is down and you are isolated.

PPPrescription medication

Important questions to ask before this scenario hits: • How will you get a hold of your children if they are at school or away from the house?

PPFood for your pet

• Do you know where flashlights and blankets are?

PPGenerator

• Do you have food that doesn’t need power to be eaten, or do you have an emergency stove?

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FOOD LABEL UPGRADE The FDA is making a change to all food labels. First lady Michelle Obama, who has been a leading figure in the movement, says that revisions will hopefully reach all labels in the next two to three years. Parts of the label that will be getting a makeover are calories, serving sizes, sugars, nutrients, and even the footnote. Calorie and serving size letters will be larger and in bold, making it easier for consumers to see how much they are eating. The serving size will also fit better to what a person actually eats and will be easier to understand. The labels will be required to show, not only the amount of sugar in the item, but also the amount of added sugar. This change in particular has been a hot topic among nutrition bodies for years. Many foods contain sugar naturally, but consumers are often blind as to how much sugar has been added by food manufacturers on top of the natural sugar. Overconsumption of sugar has been shown to be a leading factor in obesity. Nutrients will be prioritized by what Americans need more of, like potassium and Vitamin D. Calcium and iron product content will have to be included, but because deficiencies in both Vitamin and C and A are rare, their content is not required. The Food and Drug Administration have supplied this information. Government research states that about 77% of American adults look at food labels, and the FDA believes this label revamp will have a major effect on individuals’ nutrition. More than twothirds of adults are overweight or obese and according to FDA Commissioner, Dr. Robert Califf, new labels will give consumers the opportunity to make healthier and more informed choices. Sources: Cnn.com, fda.gov

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WR I T T EN BY S ADI E WI RT H L I N

HUMAN ERROR IS A LEADING CAUSE OF DEATH DIAGNOSTIC ERRORS, PREVENTABLE EFFECTS, PROVIDER JUDGMENT LEAD TO 250,000 DEATHS A YEAR, RESEARCH SAYS A recent study completed by a team of medical professors at Johns Hopkins University suggests that human error should be recognized by the CDC as the third leading cause of death in the United States. This study concluded that about 250,000 Americans die annually from mistakes made in the medical field in four areas. These include the provider’s judgment, skill or coordination of care; diagnostic errors; system defects; and preventable adverse effects. For example, surgical complications or mix-up

with doses or medications given. Chronic Lower Respiratory Disease is the current third-place holder on the CDC’s list, but in 2013 human error deaths surpassed those due to respiratory disease by more than 100,000. The researcher’s goal in completing this study is to increase the amount of research grants that go towards this subject. More than 250,000 Americans die each year from medical errors. “You have this over-appreciation and overestimate of things like cardiovascular disease, and a vast under-recognition of the place of medical care as the cause of death,” stated surgeon Martin Makaray, the lead author. The Johns Hopkins team wrote a letter to CDC Director Dr. Tom Frieden making a case for human error to be put on the list of leading causes of death, but other experts say this move may be premature. It is generally accepted though, that for how many mistakes are made, this topic is not discussed frequently enough or given enough attention. Sources: NPR, John Hopkins University

WRITTEN BY LAUREN TURVILLE

July 2016

N U T R IT I O N 2

AVOID THAT BLOAT

Vegetables have so many health benefits, but some like cabbage, kale, and cauliflower can be hard to digest. They contain a starch called raffinose that is tough on your colon and becomes methane gas. Dr. Chutkan suggests eating these vegetables in small portions and slowly increasing. She also says that adding lemon juice can help with digestion.

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NSAIDS

Soy

We all hate that bloated, puffy feeling when our mid-section looks like a balloon! Bloating normally happens after eating too much or too fast, but sometimes it can happen without either of those things. Dr. Robynne Chutkan, MD, author of The Bloat Cure, has studied bloating and the culprits that cause it. She has named 5 items that can cause bloating and that one may want to avoid. These 5 include:

Cruciferous Vegetables

Nonsteroidal antiinflammatory drugs (NSAIDs) are helpful with joint pain, but Dr. Chutkan states that they can cause fluid retention and problems on the intestinal lining. Pain relievers that don’t contain ibuprofen or aspirin could do the trick!

Soymilk might seem like a good option if someone is lactose intolerant, but processed soy has estrogenlike effects and can cause a lot of bloating. Dr. Chutkan suggests staying away from foods that contain soy protein isolate and choosing coconut or unsweetened almond milk over soymilk.

Sports Drinks Sports drinks contain a lot of sugars and sweeteners that can cause puffiness. According to Dr. Chutkan, water and a banana are the best way to rehydrate. She also suggests drinking unflavored coconut water.

Artificial Sweeteners Artificial sweeteners “don’t get absorbed in the small intestine and end up in the colon, where they’re fermented by bacteria,” she writes. They cause a lot of gas, as does regular sugar. Dr. Chutkan recommends eating foods that have less than 5 grams of sugar per serving.

WRITTEN BY SADIE WIRTHLIN

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FDA TRIES TO STEM

EXPLOSIVE YOUTH USE OF E-CIGS

Youth use of e-cigs jumped

900%

W R I T T E N BY CHRIS LARSON

THE FOOD AND DRUG ADMINISTRATION ANNOUNCED MAY 5 THAT ALL TOBACCO PRODUCTS, INCLUDING E-CIGARETTES, FALL UNDER THE SAME REGULATIONS OF TRADITIONAL TOBACCO PRODUCTS. That means on Aug. 3, 2016 vendors must not sell tobacco products to people younger than 18 years old, must check IDs and must register and report all products and ingredients with the FDA. The new rules also extend to hookah products and cigars. According to a press release from the FDA, there were no federal laws keeping youth from buying e-cigs, which the release states is the point of the new rule. The use of e-cigs by youth increased by “fivefold” between 2011 and 2014, according to the Brittany Karzen, Marketing & Media Coordinator for The Health Department’s Tobacco Prevention & Control Program. “As a health department we are currently working through reading it trying to understand exactly how that’s going to impact the rules that would go in place,” Karzen said. The health department is working with the Attorney General’s Office to appropriately mesh rules passed by the State Legislature in recent years with the FDA rules.

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between 2011 and 2015, making it likely that nearly all youth have been exosed to usage while at least a third have tried e-cigs In 2015, Rep. Paul Ray, R-Ogden, sponsored and passed a bill that increased the purchase age for e-cigs to 19 and required all vendors to get a license from the state, make e-juice bottle with childproof caps and tamper-evident seals, and label all e-juices with batch numbers for tracking. “Generally speaking, we know that there is not enough data on e-cigarettes to know their long-term health effects,” Karzen said. “We do know that the nicotine in them is bad for developing brains.” For many the new regulations call the health effects of e-cigarettes to question. According Karzen, several people use e-cigarettes to try and quit combustible tobacco. She noted that the evidence so far for e-cigs as a quitting mechanism is usually anecdotal and not supported by research. She further questions the effect of e-cigs when data shows that 66 percent of e-cig users also smoke combustibles. She said that the health department’s primary concern is keeping e-cigs out of the hands of children. She claimed that most smokers and e-cig users started before they were 19 years old and that the earlier a person starts smoking the greater the difficulty of quitting later. Studies by the health department show that the young adult, 18- to 24-year-olds, are the group that have experimented with e-cigs the most with about 25 percent polled claiming to have experimented with e-cigs. The same studies show that about 23 percent and 10 percent of students studied in 8th, 10th and 12th grades tried e-cigs or used in the last 30 days, respectively. Looking forward, Karzen said that any enforcement of FDA standards is currently unclear. It’s also unclear if any of the FDA rules will preempt the state rules. However, she is confident that the haze will clear on the issue with time.

July/August July 2016

RUNNING DONE RIGHT

AT A GLANCE

FIT N ES S / R U N N I N G

KEYS FOR BEGINNING RUNNERS 1. Keep it simple. Don’t rely on gimmicks. 2. Find a running buddy.

3. Be consistent. Make running part of an enjoyable lifestyle.

4. Don’t cut corners on finding the right shoe. Once you have the right shoe, don’t change.

5. Don’t run at full intensity every time. Most runs should allow you to breathe through your nose and talk while running. 6. Start with running three times a week for a few weeks, and build from there. 7. Don’t increase mileage by more than 10 percent from week to week. 8. Don’t extend your running stride until you’ve been running for a few months.

THE EXPERTS Tina Muir is a sponsored, elite runner and community manager for RunnersConnect. Muir represented Great Britain in International Association of Athletics Federations World Half Marathon Championships on March 26 where she posted a 1:15:12 and will also run for Great Britain in the European Athletics Championships Half Marathon. Ed Eyestone is the Men’s Cross Country and Track and Field Head Coach for Brigham Young University, where he has nine division championships under his belt in 16 years as a head coach. Eyestone is also a three-time NCAA cross country champion. Healthy Magazine reached out to these experts individually and found their advice for staying healthy early in a running regimen strikingly similar.

A BEGINNER’S GUIDE

WHAT TO KNOW BEFORE YOU GO There are a few keys to understand before one laces up and runs their heart out in an attempt to get fit.

Two running experts share sage advice for beginners and for those beginning again.

One of the first is to understand that there is a simplicity to running that is often lost in a world of flashy gimmicks. Muir said running is little more than “putting one foot in front of the other.” “I believe there is a lot less of a difference then people realize,” Muir said of comparing the challenges and experience of elite and amateur runners. “We have those same moments in running when you feel awful and you think to yourself ‘why am I putting myself through this?’”

A tale old as the sport itself: an out of shape runner overdoes their first workout and is so emotionally or physically (sometimes both) traumatized that the effort is over before it began.

This means that amateur runners are not alone in their experiences. There are others around them thinking the same things.

Often mentally defeated and physically injured, the hopeful runner fails to achieve their fitness goals.

Eyestone said finding running partners will help making running more enjoyable and build it into a part of that runner’s life culture.

But it doesn’t have to be this way. Anyone can succeed and reach goals as a runner.

Muir also noted the importance of remembering that running doesn’t get easier. Rather, runners get stronger, bringing a greater sense of self-fulfillment and happiness with achieving goals.

WRITTEN BY CHRIS LARSON

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But what does this boil down to with staying healthy?

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“running safely is contingent on consistent, conservative initial efforts.” CONSISTENCY All the ideas above are focused on making running a part of who you are, not just what you do. Having a running culture calls for thinking about running as a lifestyle change that amounts to making room for your training efforts. “If there is any magic bullet in terms of what you can do to improve as a runner it is to make sure you have consistency in the equation,” Eyestone said. Both Eyestone and Muir said running safely is contingent on consistent, conservative initial efforts.

WHAT TO DO IN THE SHOE Both Muir and Eyestone recommended going to a local running specialty shop and consulting with in-house experts over which shoe you should buy. Eyestone said most local specialty running stores have experts with years of experience to advise on purchases. The reason is simple: injure a foot or other appendages and running plans are foiled. Muir advised that once one finds a shoe that feels most comfortable to the whole body that they don’t give into pressures to buy anything else. Eyestone also recommended sticking with that particular shoe, or something similar to it. Eyestone also said it is a good idea to look at shoes that are “neutral” or that don’t force your foot to roll in or out when they hit the ground, because the body is its own natural shock absorber and unduly changing will send impact and energy to where it isn’t supposed to be.

WHAT ABOUT THE ACTUAL RUNNING?

She also said it takes a long-term perspective that thinks in terms of weeks and months with assessing running plans. She specifically recommended added running days every two months. For those who can’t run a full allotment of time, Muir recommends the run-walk method, where a runner would run for a few minutes and then walk for a shorter interval with the time running increasing and the walking time decreasing as the runner gains strength until the entire workout is a run. Both experts recommend not to exceed mileage of runs more than 10 percent from week to week. Eyestone said that runners should have every third week be a dialed-back recovery week if one increases mileage “a little” more than 10 percent. Muir specifically recommends not “striding out,” or extending a running stride, for beginning runners. Such exaggerated motions will place additional strain and harder impact on joints and shins. She recommends “choppy, short, quick” strides when needing to run faster for beginners.

BACK TO RUNNING CULTURE “One of the reasons we are successful at BYU is a running culture built up with our team, and, as a result of that, people look forward to the couple hours a day they are required to run and to achieve their running goals,” Eyestone said. Enjoying the running experience can be a measure of one’s conservatism in running, Muir said. Developing relationships while running, personal progression, and the satisfaction of exercise all help build a self-sustaining cycle of enjoyment which will help sustain consistency.

Conservative consistency is the name of the game. Muir said the most common injuries to beginning runners—shin splints, knee soreness and achilles’ tendon soreness—is a result of overdoing it. She said a lot of runners get caught in what she called a “gray zone” where runners aren’t running their hardest but definitely aren’t taking it easy. “That is how people get hurt,” Muir said. “They get worn down. Elite runners actually run a lot slower than others would think.” Personally, Muir trains three minutes slower per mile than her race times. She said most training should be paced at the point where one can breathe through their nose or carry a conversation with a running partner. Both Eyestone and Muir said starting at a base of three times a week for a few weeks is good for a lot of beginning runners. After that, add running days for another few weeks, all with the same comfortable running time or distance, possibly for 20 minutes. “Anyone can run hard but it takes a lot of courage to slow yourself down,” Muir said. Valley Marathon, 2016 Photo credit: Savanna Sorenson

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July 2016

Color Me Calm Part of the best-selling Color Me series, Color Me Calm is the perfect way to step back from the chaos of everyday life, color, and feel relaxed! www.dickblick.com

Adult Coloring Books GROWN-UPS ARE STAYING INSIDE THE LINES TO FIND SOME HELPFUL DISTRACTION

YOU NEED TO UNWIND; WORK IS STRESSING YOU OUT. BUT YOU’RE TOO EXHAUSTED TO EXERCISE. YOU’D FEEL GUILTY BINGE-WATCHING ANOTHER SERIES ON NETFLIX. YOU’RE TRYING TO BE HEALTHIER, SO EATING JUNK FOOD IS OUT. YOU DON’T HAVE THE DEXTERITY TO TRY A NEW HOBBY LIKE KNITTING OR PLAYING THE GUITAR. WHAT SHOULD YOU DO TO RELAX? Enter the newest trend in adult relaxation activities: adult coloring books. They’re taking the country by storm. In 2015, sales rose from 1 million to 12 million copies, and colored pencil sales have followed suit. The numbers indicate adults have finally found the holy grail of relaxation: something they can mindlessly do to express and distract themselves with no screens or artistic skill required, but that still gets the mind wandering and creative juices flowing. So what is it about coloring that promotes such a relaxing state? Some think it’s the nostalgia of coloring again, like in the

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days of our youth. Our mind returns to that carefree, no-rules phase, and we can temporarily dwell in childhood once again. But as adults, coloring has much more significant implications than when we were children. New York art therapist Nadia Jenefsky says that adults benefit more from coloring books than children. “For children a lot of times coloring books can inhibit their creativity,” Jenefsky told Quartz. Children will flourish more by creating from a blank canvas. In contrast, adults usually have little creativity to spare, so coloring an existing image with the control over color selection and combination, while still exercising those artistic and creative muscles, is exactly why coloring books are so appealing.

problem-solving thoughts (just like all of those great ideas you always seem to have in the shower). While it shouldn’t be a substitute or replacement for professional therapy or counseling services, the stress-reducing and relaxing effects of coloring books have their place in the lives of overworked, burned-out adults everywhere. From celebrities to your boss at work, nobody is too cool for coloring anymore. So if you’ve noticed the adult coloring book craze but have hesitated before, ask yourself, what have I got to lose? Look online for free downloads and printables, or pick up a book from almost any department store, grocery store, or probably even your corner gas station, and reclaim your artwork space on the fridge once again.

A study conducted by the University of California in 2012 called “Inspired by Distraction” found that it is this exact combination of structuredyet-mindless activity that actually fosters creative and

Art of Coloring Star Wars: 100 Images to Inspire Creativity and Relaxation Relax, and let the creativity flow through you. Whether a skilled artist or an everyday dabbler of drawings and doodles, fans of all ages will enjoy these stunning pen-and-ink illustrations of beautiful landscapes, elaborate patterns, and memorable characters from the Star Wars universe. The lovely packaging includes a board cover with metallic foil stamping. barnesandnoble.com

WRITTEN BY ANGELA SILVA

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Sources: Nytimes.com, thedailybeast.com

N UTRITIO N

JUICING Benefits & Misconceptions

Juicing is a hot trend turning heads these days. Bottles of fruit and vegetable juices are promoted as having exceptional health benefits, including the misty term “detoxification,” and people are listening. We are a generation looking for the next best health option to help us lose weight and feel good, and juicing is satiating that search for many. But some questions remain about the health benefits of juicing and juice cleanses, and some wonder if science has anything to say on the topic. “Juicing” and “toxins” often find themselves in the same sentence, but science doesn’t have much to do with the connection. Juicers claim that juicing is helping rid themselves of toxins, but Dr. James H. Grendell, chief of gastroenterology, hepatology, and nutrition at Winthrop-University Hospital, claimed that in a recent study performed, no one could tell him what toxins they were trying to eliminate and why. He stated that toxins are real and normal, such as viral infections, pollution, and pesticides, and that the body is equipped to handle them. He also stated that there is “no good scientific evidence” that juicing results in detoxification, and that foods in general help serve this purpose. So toss out the detox nonsense, but know that there can be health benefits to juicing. Dr. Woodson Merrell, author of The Detox Prescription, mentioned that individuals need to consume more fruits and vegetables and if juicing was the way to do that, then great!

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Dr. Merrell also stated that the juice should be thick and contain all parts of the fruit and vegetable in order to reap the greatest benefit. But juicing has its critics. A writer for TheDailyBeast.com, Johnny Adamic, stated that juicing can be a wasteful form of consumption, as un-juiced fruits and vegetables can feed more people than juiced ones. He also wrote that some benefits are lost when the fruit or vegetable isn’t whole, such as:

ggFIBERS ggVITAMINS ggHEALTHY FAT Our bodies need healthy fat to assist in vitamin absorption, and people don’t receive the full benefit from fruits and vegetables in a juice form. Excessive juicing has also been found to cause problems with digestion. According to Dr. Hoare of St. Mary’s Hospital in England, juicing can cause sugars from fruits to hit the gut faster than they would whole, causing pain, bloating, and diarrhea. Cleanses that last longer than a week have resulted in unstable insulin levels and teeth problems. So there you have it! Drinking a bottle of fresh, natural juice, sparingly and in the right form can have significant health benefits. Juicers should, however, avoid excessive juicing, and when it comes to detoxification, leave that work to your body.

W R I T T E N B Y S A D I E W I RT H L I N

July 2016

Dark Surprises, Silver Linings Life hands us times of loneliness,painful painfultwists twists and of of doubt, Life hands us times of loneliness, andthe theburden burden as these ladies’ experiences show, bad things can end. but asdoubt, thesebut ladies’ experiences show, all badallthings can end.

“My firsthand knowledge of loneliness and personal trials allows me to appreciate the sweetness of enduring to the end.” -Amy Stevens Seal, Founder of The LDS Matchmaker

Amy’s Story I grew up in a strong LDS (Latter-day Saint) family. I was faithful, served a mission for my church, and attended Brigham Young University (BYU). I guess you could say I followed a typical Mormon path, but when I graduated from BYU at 25, I struggled with the reality that I had not yet found my eternal companion. I fought back feelings of extreme sadness and feeling forgotten. Over time, I got involved in service opportunities that helped me move past the despair I felt. I found a great job that took me to Oregon, and it was there that I met and married a man I believed was the one I had been searching for. But shortly after our marriage began, I realized that, in my naivety, I had missed some important red flags and warning signs that the relationship was unhealthy. I thought my life’s trial was to be a divorced Latter-day Saint woman in my early 30’s, but just a few years after my marriage ended, I was diagnosed with breast cancer, which brought new lows and fears to my life. Among the various side-effects I experienced during the subsequent months of chemotherapy, I grappled with fertility issues that brought severe disappointment and uncertainty about my future. Based on

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what my doctors told me, I was terrified that starting a family wasn’t going to be possible. Despite my devastation and depression, I never gave up on any of my dreams. While it was never easy, I continued to date and even launched a matchmaking and coaching firm called The LDS Matchmaker. When my cancer was cured, my long, red hair grew back and, as a result of the company I had created, I met a wonderful man who changed my life forever! I became a step mother to Derek’s six children, and we’ve recently learned that, against all odds, we’re expecting twins in January of 2017. At the age of 44, my dream of bearing children is becoming a reality. My firsthand knowledge of loneliness and personal trials allows me to appreciate the sweetness of enduring to the end. It also increases my empathy for singles who are frustrated with dating and want to give up on love. My passion is to teach others how to recognize unhealthy relationships in the early stages, and I have made it my life’s mission to assist others in finding lasting love. I know that each of us has a path to walk that can be uncertain, painful, and different than what we planned. I also know that through our trials we can find our personal plan of happiness!

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“If we could only know the end from the beginning, being patient and faithfully waiting for a happily ever after would be a lot easier.” -Lindsay Shields

Lindsay’s Story I thought my life’s test was waiting into my thirties to find the man who would become my everything, but life had more tragedy and triumph in store for us. After marrying later than the crowd we knew, we wanted kids right away, but months of negative pregnancy tests told us something was wrong. Together we endured a long and painful journey down the road of infertility.

As I laid on the couch lamenting about my unfair life, I was interrupted by the sound of my phone ringing. It was our adoption agency saying they had a little baby boy for us! Just five days later we held the birth mother’s hand as she delivered our son, Duncan. His first breath erased my years of heartache. He was worth the wait and years of physical and emotional pain. I thought this was the end of my story, but a year after my son’s birth, I woke up very ill and took a pregnancy test. It was positive! We rushed to the doctor’s office where an ultra sound revealed a healthy baby girl. My Emilia is our second miracle! She and Duncan are best friends and are often mistaken for twins.

For three years we endured doctor visits, medications, shots, invasive procedures, miscarriages, and emergency surgeries. These brought incredible highs and tear-jerking lows.

If we could only know the end from the beginning, being patient and faithfully waiting for a happily ever after would be a lot easier. I would tell anyone in the middle of the infertility battle to never lose hope for your miracle. Years later, I am enjoying my life as the wife and mother I always wanted to be.

After hitting rock bottom with fertility issues, we felt impressed to move towards adoption. Shortly after being approved by an agency, I found myself in the hospital again with a burst ectopic pregnancy and the loss of a fallopian tube. It was an insult to my already injured spirit, and I entered a tailspin of depression.

In addition to my work at home, I now have the capacity to moonlight as a dating coach and matchmaker for a relationship and coaching company. Experiencing and processing these tragedies, heartaches, and pain changed me into a triumphant, more caring woman who is able to support others in the middle of their own struggles to achieve their life’s goals.

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July 2016

“I had to take a hard look in the mirror at what I had become.” -Melinda Wolf I wish I could say what happened next was easy, but it wasn’t. I had to take a hard look in the mirror at what I had become. My family and friends who had watched me make myself sick with stress had told me so many times that I needed to make a change. Now I was finally ready to seek help. First some wonderful natural health practitioners decided to help me in exchange for what little I could offer in trade. Maybe they knew how close I was to ending my life. As I sought help, I felt the fog on my heart and mind begin to lift. I saw that I had been playing the victim, allowing others to destroy me with a word. I finally took responsibility for the choice I had been making to be miserable. I stopped blaming my absent husband and my health for the way I was feeling emotionally. The weight came off layer by layer as I healed my broken heart. My healing journey took about four years total, but it has seemed like a short time to emerge as a better version of myself. Thanks to my renewed mental and physical health, I have followed my dream of becoming an entrepreneur. For the last two years, I have finally begun to pursue work that will allow my creativity to flourish and to have financial freedom for the first time. I own Spring Cleaning Housekeeping in my hometown of St. George, UT. I also run a bed and breakfast out of my home, and I create custom quilting fabric designs for an online store to sell all over the world. I taught myself how to date differently, and I have been pleased to find that there are many high-quality men eager to get to know me. I have a new interest right now that isn’t serious yet but promising and sweet in a way I used to fear I wouldn’t have again after my first marriage.

Melinda’s Story I chose a good man to marry, so I thought divorce could never happen to us. As a child, my ex had been abused but time and therapy had cured him… so we thought. I was married for less than a year when my ex-husband’s PTSD was triggered in army training. The PTSD changed so much; he did things I never could have predicted. His seemingly unshakable loyalty, something I thought was a core quality, failed. After the day he cheated, I think he only felt guilt when he looked at me. I was wounded by his withdrawal, which felt like a rejection of all that I had given him. I lashed back, only making things worse as I wounded him in retaliation. I didn’t believe in giving up after making a promise of marriage vows, but I was slow to forgive and I wanted him punished. I pressured him to get help and he saw a therapist a few times but didn’t tell her anything of importance, and it didn’t take long before he refused to go at all. We were separated less than two years into our marriage, and I moved two states away to live with family in Utah. My health struggles, depression and anxiety had gone from mild to severe during this ordeal. The stress of my failing marriage was breaking down my body and my mind. I gained 50 pounds in the first two years of separation. I was at risk of going blind with Graves’ disease, I was constantly in a tired mental fog with chronic fatigue syndrome and I had painful psoriatic arthritis which made even one flight of stairs a punishment. I was just 23 years old but constantly in pain and out of energy to even get out of bed. Most days I wanted to die but lacked the energy to make a plan to end it. Even when we had been separated for longer than we had been together, I still didn’t feel right about getting a divorce. My ex-husband blamed my issues for why he didn’t find a place we both could live in California to reconcile. His promises were vague when I tried to make relationship goals, but I held onto a fraying thread of hope because he said he still loved me. Soon we would go weeks without speaking, then it became months and finally I started to understand that he didn’t want us to reconcile at all, when I made progress and he failed to keep his promises.

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If you are struggling like I was with a broken mind, a broken spirit or a broken body, I want you to know there is hope. With patience and work, all struggles can become easier to bear, and many are even lifted completely. Through natural health and the strength I received during prayer, I remade myself. Someday my life story will read ‘and she lived happily ever after’ ,since that is exactly the attitude I have committed to have, no matter what life throws my way.

Kristin’s Story If there’s one thing I’ve learned, it’s that life is full of un-fun surprises. These surprises seem unbearable at times, but they bring an opportunity to strengthen ourselves through personal triumph over tragedy. In 2006, I was more than 70 pounds overweight and greatly suffering from postpartum depression after the birth of my first child. As a lifelong cheerful and optimistic person, I was shocked by the downward spiral of my mental health. I had everything I wanted in my healthy baby, devoted husband, and new home, but felt hopeless all the time and cried constantly. I couldn’t understand what was wrong with me. My supportive husband, Steve, dealt with severe anxiety and depression while in college. When my blues didn’t pass, he supported me toward recovery using coping techniques he learned through group therapy as a BYU student.

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He advised me to talk to my doctor and introduced me to a “pleasant events list,” a tool used by counselors to help situationally depressed people. I couldn’t think of anything I wanted to do, so having a list of ideas made it easier to engage. This intervention began to free me from the mental trap that held me captive. Looking forward to doing something fun from the list each day gave me the momentum to act and feel more like my fun-loving self again. The mental health momentum I built not only helped me recover from depression but it lead to better physical health too. I found the courage to join Weight Watchers, losing the 50 pounds that I’ve kept off for 10 years. I ran a half marathon, I climbed to the top of Mount Timpanogos and learned to swim, participating in several triathlons. For the first time in my life, I felt like an athlete, which was an unexpected but very fun surprise in my life. Having success in my personal life made me feel able to take on a passion project writing for a community newspaper. This led to many other career opportunities with local media and created a path to my current role as a company’s Director of Strategy and Media Relations, a job I immensely love. The power to overcome is within all of us. My unexpected struggle with postpartum depression led to personal triumph, improved health, career success and deeper relationships. I couldn’t have planned for the glorious ways my life would change while fighting for my mental health. I’m living proof that there is a silver lining to life’s un-fun surprises.

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“I’m living proof that there is a silver lining to life’s un-fun surprises.” -Kristin Sokol July 2016

HEALTHY MAGAZINE | Advisor Client Content

3 Things

YOU SHOULD DO FOR YOUR MOUTH THIS SUMMER School is out, the weather is warm, and it’s a time of year when we all get to relax a little more. But all that relaxing should not include relaxing on your oral health activities. In fact, there are a few things that you should make sure you do during the summer months to keep your mouth healthy.

1. WEAR A MOUTHGUARD Whether you are playing contact sports such as soccer, football, or lacrosse, playing other sports that put you at risk of mouth injury, or you are simply riding your bike or skateboard around the neighborhood, a mouthguard can protect you from damaged or lost teeth. The Academy of General Dentistry (AGD) estimates that current mouthguard use helps prevent more than 200,000 mouth injuries every year, but tens of thousands more people still suffer from injuries because they fail to use a mouthguard. Mouthguards protect the teeth, but also prevent damage to orthodontics (braces), and injuries to other parts of the mouth, such as the tongue, cheek, and jaw. You can get off-the-shelf mouthguards that are designed to fit most everyone’s mouth, but a better option is either a mouth-formed guard that you can boil and shape to your own teeth, or a custom designed guard from your dentist. The custom option will offer the best protection.

2. AVOID FOOD EXTREMES

cause cavities and decay. Try to avoid excessive sugar in the summer, and make sure you keep up with your regular brushing and flossing to prevent decay. •

3. SCHEDULE A CLEANING This isn’t something that is exclusive to summer, but getting regular cleanings and care from your dentist is something that you should be thinking about all year long. If you haven’t had a cleaning in a while, call your dentist today to schedule a time to come in and get a professional cleaning. Your dentist will remove plaque and tartar and give you some extra fluoride to keep your teeth strong.

The summer months are a time of year when you can get some delicious treats, but not all of these summer indulgences are good for your mouth. While it usually won’t hurt to have treats now and then, it’s important to avoid the extremes: •

Sugar Extremes – there’s plenty of sugar to go around in the summer, from snow cones and popsicles to ice cream and scones, but all that sugar can do some significant damage to your teeth. Sugar feeds the bad bacteria, then the bacteria wears down the tooth enamel and can

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Temperature Extremes – summer also has a lot of temperature extremes in the food you will eat. While ice cream and popsicles are a delicious treat, they can hurt sensitive teeth so talk to your dentist about sensitive toothpaste and other options to mitigate some of the pain. You may also be tempted to chew on ice in the hot weather, but this puts your teeth at risk for chipping and cracking, so sip a cold drink, but avoid chewing the ice inside.

William Carroll, DDS

Roseman University of Health Sciences South Jordan Campus 801.302.2600 rosemandental.com Dr. Carroll is Associate Dean for Academic Affairs and Associate Professor at Roseman University College of Dental Medicine in South Jordan. He graduated from the UCSF School of Dentistry, completed a two-year AEGD residency at Walter Reed National Military Medical Center in Bethesda, MD and recently retired from the US Navy after more than 30 years of service.

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July 2016

SPATCHCOCKED BBQ CHICKEN WITH AL ABAMA WHITE SAUCE

SERVES: 2 TO 4 | PREP TIME: 15 MINUTES | GRILLING TIME: 25 TO 30 MINUTES SPECIAL EQUIPMENT: 1 LARGE HANDFUL HICKORY OR PECAN WOOD CHIPS, POULTRY SHEARS, INSTANT-READ THERMOMETER

PASTE 1 tablespoon extra-virgin olive oil 1 tablespoon fresh lime juice 1 tablespoon packed dark brown sugar 1 teaspoon ground cumin 1 teaspoon dried oregano 1 teaspoon dried thyme 1 teaspoon paprika 1 teaspoon kosher salt 1 teaspoon freshly ground black pepper ½ teaspoon garlic powder 1 whole chicken, 4 to 4½ pounds, spatchcocked SAUCE 1 cup mayonnaise ¼ cup white wine vinegar 2 teaspoons freshly ground black pepper ¾ teaspoon granulated sugar ¼ teaspoon kosher salt

1 Soak the wood chips in water for at least 30 minutes.

2 Combine the paste ingredients. Massage the

paste evenly all over the chicken. Set aside at room temperature while preparing the grill.

3 Prepare the grill for direct cooking over medium heat (350˚ to 450˚F).

4 Drain and add the wood chips to the charcoal

or to the smoker box of a gas grill, following manufacturer’s instructions, and close the lid. When smoke appears, grill the chicken, bone side down first, over direct medium heat, with the lid closed, for 10 minutes. Turn the chicken over and continue grilling until the juices run clear and an instant-read thermometer inserted into the thickest part of the thigh (not touching the bone) registers 160° to 165°F, 15 to 20 minutes more. Remove from the grill and let rest for 10 minutes (the internal temperature will rise 5 to 10 degrees during this time).

5 Meanwhile, in a medium bowl whisk the

sauce ingredients until smooth. Cut the chicken lengthwise in half or into pieces, and serve warm with the sauce for dipping.

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DOUBLE-SMOKED HAM WITH STRAWBERRY-MANGO SALSA

SERVES: 8 TO 10 | PREP TIME: 30 MINUTES | GRILLING TIME: 1¾ TO 2 HOURS | SPECIAL EQUIPMENT: 4 LARGE HANDFULS APPLE, CHERRY, OR HICKORY WOOD CHIPS; 2 LARGE DISPOSABLE FOIL PANS; INSTANT-READ THERMOMETER

1 bone-in smoked ham shank, about 7 pounds SALSA 2 mangoes, each about 12 ounces, peeled and cut into ½-inch dice 12 ounces fresh strawberries, hulled and cut into ½-inch dice 2 tablespoons minced scallion (white and light green parts only) 2 tablespoons fresh lime juice 2 tablespoons finely chopped fresh mint leaves 1½ tablespoons agave nectar or honey 1 tablespoon rice vinegar 1 tablespoon minced jalapeño chile pepper 1½ teaspoons peeled, finely grated fresh ginger GLAZE ⅓ cup strawberry preserves 2 tablespoons whole-grain mustard

1 Allow the ham to stand at room temperature for 30 to 40 minutes before grilling.

2 Soak the wood chips in water for at least 30 minutes.

3 Prepare the grill for indirect cooking over medium-low heat (about 350°F).

4 Place one large disposable foil pan inside of

the other to create a single pan of double thickness. Score the ham in a large crisscross pattern about ½ inch deep on all sides, except the cut side, and place it, cut side down, in the foil pans.

5 Drain and add half of the wood chips to the

charcoal or to the smoker box of a gas grill, following manufacturer’s instructions, and close the lid. When smoke appears, place the pan with the ham over indirect medium-low heat, close the lid, and cook until an instantread thermometer inserted into the thickest part of the ham (not touching the bone) registers 120°F, 1¼ to 1½ hours, checking periodically to be sure the ham is not browning too quickly. If it is getting too dark, tent lightly with foil. After the first 30 minutes of cooking time, drain and add the remaining wood chips to the charcoal or smoker box.

6 Meanwhile, in a medium bowl combine

the salsa ingredients. Let stand at room temperature until ready to serve.

7 In a small bowl whisk the glaze ingredients,

breaking up the preserves. Remove the foil tent, if using, and brush half of the glaze on the top and sides of the ham; cook for 15 minutes. Then brush the ham with the remaining glaze and continue cooking until an instant-read thermometer inserted in the thickest part

of the ham (not touching the bone) registers 135° to 140°F, 10 to 15 minutes more. If the glaze gets too dark, cover the ham loosely with aluminum foil for the remainder of the cooking time. Remove from the grill, tent loosely with foil, and let rest for 15 to 45 minutes (the internal temperature will rise 5 to 10 degrees during this time).

8 Carve the ham and serve warm with the salsa.

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July 2016

NEW MEXICO SHORT RIBS

SERVES: 6 | PREP TIME: 30 MINUTES GRILLING TIME: 3½ TO 4 HOURS | SPECIAL EQUIPMENT: LARGE (6-QUART), GRILL-PROOF DUTCH OVEN

4 pounds bone-in beef short ribs, cut into 3- to 4-inch pieces 3 tablespoons extra-virgin olive oil BRAISING SAUCE 5 slices thick-cut bacon, chopped 2 cups packed chopped red onion 2 green bell peppers, about 1 pound total, chopped 1 tablespoon chopped canned chipotle chile peppers in adobo sauce 1 tablespoon adobo sauce (from the can) 2 teaspoons minced garlic 2 tablespoons pure chile powder, preferably New Mexico 1 tablespoon smoked paprika 2 teaspoons dried oregano 2 teaspoons ground cumin 1¼ teaspoons kosher salt ½ teaspoon freshly ground black pepper 1 can (28 ounces) crushed tomatoes in juice 1 bottle (12 ounces) amber beer ⅔ cup fresh orange juice 2 tablespoons packed finely grated orange zest

1 Prepare the grill for direct and indirect

cooking over medium heat (350° to 400°F).

2 Generously brush the short ribs all over

with the oil, and then grill over direct medium heat, with the lid closed, until browned, about 10 minutes, turning occasionally. Move the short ribs over indirect heat and prepare the braising sauce.

3 Place a large, grill-proof Dutch oven over

direct medium heat. Add the bacon to the Dutch oven, close the grill lid, and fry until browned, 6 to 7 minutes, stirring occasionally. Add the onion and bell peppers and cook until softened, 8 to 9 minutes, stirring often (don't allow the temperature of the grill to go over 400°F). Stir in the chipotle chile pepper, adobo sauce, and garlic and cook for 1 minute. Add the chile powder, paprika, oregano, cumin, salt, and pepper, stirring until aromatic, about 20 seconds. Pour in the tomatoes, beer, and orange juice. Scrape up any browned bits on the bottom of the Dutch oven.

4 Transfer the short ribs to the Dutch oven,

stir well, and bring to a full boil over direct medium heat, raising the heat, if necessary, to bring the liquid to a boil. Cover the Dutch oven and slide it over indirect heat. Reduce the temperature of the grill to low heat (about 300°F), and cook over indirect low heat, with the lid closed, until the meat is very tender, 3 to 3½ hours (if the

ingredients seem to be getting dry, stir in ½ cup water every hour). Remove the Dutch oven from the grill and stir in the orange zest. Let rest for 10 minutes, and then skim off the fat from the top of the sauce. Serve warm with rice and beans, wrapped in tortillas, or over mashed potatoes.

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July 2016

PB AND J RIBS

SERVES: 6 TO 8 | PREP TIME: 30 MINUTES | COOKING TIME: ABOUT 3 HOURS SPECIAL EQUIPMENT: WATER SMOKER, 4 LARGE HANDFULS APPLE/CHERRY WOOD CHUNKS

RUB 2 tablespoons prepared chili powder 2 tablespoons paprika 2 tablespoons packed light brown sugar 1 tablespoon granulated onion 1 tablespoon kosher salt 1 tablespoon freshly ground black pepper 4 racks baby back ribs, each 2½ to 3 pounds GLAZE 1 cup raspberry preserves ½ cup unsweetened apple juice 2 tablespoons balsamic vinegar SAUCE 1 cup creamy peanut butter ¾–1 cup unsweetened apple juice, divided 2 tablespoons cider vinegar

1 Mix the rub ingredients. Using a dull knife,

slide the tip under the membrane in the middle of the back of each rack of ribs. Lift and pull off each membrane. Season the racks evenly with the rub, putting more of the rub on the meaty side. Allow the racks to stand at room temperature while you prepare the smoker.

2 Prepare the smoker for indirect cooking

with very low heat (250° to 300°F), filling the water pan halfway to three-quarters of the way with water.

3 Add the wood chunks to the charcoal and

close the lid. When smoke appears, place the racks, bone side down, over indirect very low heat. Put the lid on the smoker, and then close the top vent about halfway. Cook the racks for 2½ hours, maintaining the temperature of the smoker between 250° and 300°F. Meanwhile, make the glaze and sauce.

4 In a saucepan mix the glaze ingredients.

Bring to a simmer over medium heat on the stove and cook for 3 to 5 minutes, stirring occasionally. Remove from the heat.

5 In another saucepan combine the peanut

butter, ½ cup of the apple juice, and the vinegar. Heat slowly over medium heat on the stove until the sauce is smooth, about 2 minutes, whisking constantly. Remove from the heat.

6 After 2½ hours, lightly brush the racks

on both sides with the glaze. Continue to cook for 30 minutes more.

7 After 3 hours total cooking time, the meat

will have shrunk back from most of the bones by ¼ inch or more. If it has not, continue cooking until it does. They are done when you lift a rack at one end with tongs, bone side

up, and the rack bends so much in the middle that the meat tears easily. If the meat does not tear easily, continue to cook until it does. Another way to test for doneness is to push two adjacent rib bones in opposite directions. When the racks are fully cooked, the meat between the bones should tear easily (but should not be mushy either).

8 Return the saucepan with the peanut sauce over medium heat. Add ¼ to ½ cup of the remaining apple juice and warm for a few minutes, stirring occasionally. Lightly brush the racks with more glaze, and then cut the racks into individual ribs. Serve warm with the peanut sauce.

70 HEALTHY MAGAZINES

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July 2016

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July 2016

HEALTHY MAGAZINE | Advisor Client Content

SMILES FOR SUCCESS APEX DENTAL CLINICS PROVIDE FREE DENTAL SERVICES TO HUNDREDS, AND WILL PROVIDE A HOME MAKEOVER

The belief in giving back to both our patients and the community has been a cornerstone to Apex Dental over the years. At Apex, we strive to create an environment of quality service in our daily interactions with patients, but also enjoy hosting some larger annual events to reach people beyond our practice. We just recently wrapped up our second annual Smiles for Success Free Dental Day. During this day, at three of our Apex locations, anyone could come in for a free cleaning, filling, or extraction. The Smiles for Success event was our way to acknowledge and support. We were blown away by the turnout this year, and quickly surpassed last year in both the number of patients served, and the amount donated. Nearly 300 people came in for treatment during the event, and with the help of our team and other supportive local businesses, over $134,000 in services, equipment, and supplies were donated. I was so grateful to see our wonderful Apex staff and community coming together in such a positive way.

staff, and patients. In the years past, we have given away a new car, a briefcase full of $10,000 cash, and a complete vacation getaway package. This August we are giving away a $10,000 Home Makeover to one lucky patient. Itâ&#x20AC;&#x2122;s perfect for that person who has a project around the house that they have always wanted to do. Whether it is a renovated kitchen, an entertainmentfilled man cave, or a beautifully landscaped backyard, Apex wants to make it happen! The best part is that any current Apex Dental patient is eligible to win. If you

Call 801-758-5459 for new patient specials or visit apexfamilydental.com for event details. From the staff and doctors at Apex Dental, we wholeheartedly thank you for allowing us the opportunity to serve you, and look forward to continuing in the future.

Joseph S. Maio D.D.S.

Now that we have wrapped up that event, our focus shifts to our Patient Appreciation Giveaway. While the Smiles for Success event is a great way to give back to the community, our Patient Giveaway is an event specifically geared towards our great patients. Every year at Apex, we like to give away huge prizes to our patients during a fun event with our doctors,

74 HEALTHY MAGAZINES

arenâ&#x20AC;&#x2122;t a patient, there has never been a better time to come in and receive not only top notch dental service, but also a chance to win the $10,000 Home Makeover giveaway.

Apex Family & Cosmetic Dentistry (801) 758-5459 apexfamilydental.com

DENTAL

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

(801) 758-5459

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A NOVEL BREAKTHROUGH THERAPY FOR MEN PROSTATE ENLARGEMENT, RESULTING URINARY ISSUES, AND A RELIABLE SOLUTION

THE SAD STATE OF MEN’S HEALTH The statistics are sobering: men die more often than women from 14 of the top 15 causes of death, and live six fewer years. This disturbing pattern is partially related to the fact that, compared to women, men take less care of themselves, wait longer to see a doctor, and are less likely to have a continuing relationship with a health care provider. This article focuses on a very common, bothersome, but not typically lifethreatening condition called Benign Prostatic Hyperplasia (BPH). Even then, prostate cancer (men’s most common cancer), which usually causes no symptoms, can be diagnosed when evaluating BPH.

PREVALENCE OF BPH The prostate gland is a golf ball sized organ beneath the bladder which produces the semen expelled with ejaculation. Since the urethral tube runs through it, BPH, or prostate growth, often explains changes in urination affecting aging men. Urinary bother slowly increases so that by the 60s, over 70% of men are affected (>500 million men worldwide).

prostate tissue using a telescope and heated wire, is performed in an operating room under general or spinal anesthesia. While there have been technical advances, this “Gold Standard” surgery causes bleeding and requires a catheter afterward, and sometimes a short hospital stay. TURP definitely improves symptoms but carries risks: besides anesthesia and bleeding, a 60+% inability to ever again ejaculate, and 10% risk of erectile dysfunction. Newer LASER versions of TURP cause less bleeding but still require anesthesia and a catheter, have a longer recovery period, and higher re-treatment rates than TURP. Not surprisingly only 2% of BPH patients choose TURP/ LASER. Urologists have looked for alternatives for years.

FAILURES

HEAT

• A FREQUENT AND URGENT NEED TO URINATE, DAY AND NIGHT • A WEAK STREAM, OFTEN SLOW TO START, SOMETIMES INCOMPLETE EMPTYING

UROLIFT®

• URINE THAT STOPS AND STARTS, AND DRIBBLING Some men tolerate these annoyances, assuming they’re a natural part of aging. Or they try unproven over-the-counter supplements. Yet, left untreated, progressive BPH can lead to infections, bladder dysfunction, and even kidney damage. Fortunately, BPH is quite treatable.

BPH PILLS Three types of BPH medications are available: one relaxes the prostate, one shrinks it, and one improves blood flow. Though these can help, one-third of men soon discontinue their pills (often for cost, dizziness, or sexual side effects). Some men are then referred to a urologist, but some just give up (and their BPH inevitably progresses).

TURP Developed around 1935, this surgical procedure, which removes the obstructing

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Following UroLift

Explored between 1990-2000, balloon dilation and metal stents, similar to heart procedures, simply did not work.

Microwaves (TUMT) and radiofrequency (TUNA), both designed for the office setting, ultimately proved quite painful and often failed within 2 years. A new steam treatment called Rezum® looks promising, but longer studies are needed. All heat procedures require a catheter afterward.

BPH SYMPTOMS:

Urologist’s view of Prostatic Obstruction

Invented in 2004 and FDA-cleared in 2013, this novel procedure allows urologists to place tiny anchors, pulling the prostate open (think: curtain tie-backs). Since UroLift® is quite tolerable under local anesthesia, it is often performed in a urologist’s office, in under 10 minutes. Catheters are rarely needed; mild side effects (like bleeding, burning, aching) resolve within two weeks allowing for rapid return to full activity. When compared to TURP in a recent study, UroLift® patients recover faster and are more satisfied. And in >7,000 cases worldwide, no one has reported any sexual side-effects. Obviously not everyone with BPH needs procedural intervention, and not everyone is a UroLift® candidate. To learn more go to www.urolift.com or make an appointment with a urologist who uses UroLift®.

Steven N. Gange, MD FACS Summit Urology Group A Division of Granger Medical Clinic 801-993-1800

Dr. Gange graduated from the UCLA School of Medicine in 1986 and, after completing his urology residency, served in the US Army for six years where he helped train upcoming Army and Navy urology residents, and served on the clinical faculty of UC San Francisco and the University of Hawaii. He then moved to Salt Lake City in 1996 joining Western Urological Clinic (which has recently merged and become Summit Urology Group) and has a thriving private practice. Dr. Gange enjoys cutting-edge medicine, and has participated in over 50 clinical trials, many as Principal Investigator, and has published over a dozen papers in the medical literature. Although he treats adult men and women, he has developed a strong interest and expertise in Men’s Health, and has sought extra training in the areas of BPH, prostate cancer, low testosterone, vasectomy reversal, and erectile dysfunction. In his practice he always emphasizes the role of minimally-invasive options, like UroLift®, when available. As Principal Investigator for the UroLift® trials that led to FDA clearance, Dr. Gange was the first urologist in North America to perform UroLift® in February 2011, and was the first in the world to do so under local anesthesia. Currently, Summit Urology Group has performed more in-office UroLift® procedures under local anesthesia than any clinic in the world. Dr. Gange continues to enjoy teaching and regularly lectures to and trains urologists from across the country in UroLift® implantation. And as the favorable evidence supporting UroLift® for BPH continues to mount, he and his colleagues are witnessing the powerful impact that this minimally-invasive intervention is having on the quality of life of so very many men worldwide. Feel free to contact Dr. Gange by email: ppmd@wucmd.com, or call 801-993-1800 for an appointment.

July 2016

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Grant A. Fairbanks, M.D.

Fairbanks Plastic Surgery

Cosmetic & Reconstructive Plastic Surgery American Society of Plastic Surgeons

Diplomate American Board of Plastic Surgery

(801) 951-8099 | www.fairbanksmd.com | 520 Medical Drive Suite 210, Bountiful,July UT2016 84010 77 Facebook.com/HealthyMag

“

The world looks brighter from behind a smile.”

EXPERIENCE A NEW STANDARD FOR DENTAL CARE. Dr. Greenhalgh provides world-class dentistry in a setting that respects your time, your comfort and your life. Our first-class treatment services include: • • • • • • •

Same-Day Crowns Bridges Dental Cleaning Dentures Extractions Fillings Gum Treatment

• • • • • • •

Halitosis Nightguards Oral Hygiene Root Canal Sealants Veneers Implants

JENNIFER GREENHALGH, DMD

1512 Renaissance Towne Drive, Suite 200, Bountiful, UT 84010 P: (801) 292-2622 F: (801) 292-2258 78 HEALTHY MAGAZINES

newconceptsdentistry.com

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July 2016

HEALTHY MAGAZINE | Advisor Client Content

Are You Happy H With Your Weight?

ave you seen the scale recently? For many people, the numbers seem to be increasing. If this applies to you, you’re not alone. Two-thirds of the population is overweight and 1/3 is obese (about thirty pounds over ideal weight). Extra weight can add on not only the pounds but increased medical problems and can worsen how people feel about themselves. Let me be clear that your weight does not determine your happiness but, too much can lower you abilities in so many areas that it can be depressing. Also depressing are the heath problems that can come, such as:

• Heart disease • High blood pressure • Type 2 diabetes • Gallstones • Breathing problems • Certain cancers There are many ways to lose weight. For those who are at least 30 pounds overweight with weight related issues or a 100 pounds overweight, the risks of surgery are less than staying that weight over time. The longer a person carries excessive weight the more likely they are to develop weight-related medical conditions. Nobody is happy with medical problems if they can help it. If you are significantly overweight and have tried to lose weight but are still in the surgery-candidate range, weight loss surgery should be considered. Of all the weight loss surgical options, the Laparoscopic Adjustable Gastric Banding (LapBand) is the safest. It is reversible, adjustable, and has the lowest complication rate. The Lap-Band is a silicone band placed around the top of the stomach to help people feel less hungry. It creates a narrowing above the band and results in pressure on the stomach, sending signals to the brain that the whole stomach is fuller than it really is. People will feel satisfied on smaller volumes of food and feel full faster, resulting in less calories consumed. Weight loss occurs with less hunger. Lap-Band is a tool to assist in weight loss. It may help you with your own happiness. At Lap-Band, we specialize in Lap-Band Surgery success for you. If you or someone you know can use the Lap-Band for weight loss assistance, call.

Darrin F. Hansen, MD, FACS

Premier Lap-Band and General Surgery 801-523-6177 DrDhansen.com

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

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Finding your healthy skin at any age. Finding your healthy skin at any age. Intermountain Dermatology at American Fork Specialty Clinic Intermountain at American Clinic cares for yourDermatology skin no matter your age orFork skinSpecialty condition. cares for your skin noyou matter your agetoday! or skin condition. Schedule appointment Schedule you appointment today! Conveniently located in the American Fork Specialty Clinic Dr. Pettit Conveniently locatedbuilding in the American and Dr. West provide expert care forPettit Fork Specialty Clinic building Dr. individuals with skin concerns ranging and Dr. West provide expert care for from generalwith medical to individuals skindermatology concerns ranging surgical care for skin Cancer. from general medical dermatology to surgical care forpatients skin Cancer. Now accepting of all ages including adults and children Now accepting patients of all and ages offering early morning and sameday including adults and children and appointments your convenience. offering early for morning and sameday

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Expertly caring for: caring for: • Psoriasis •Expertly Acne

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Where do people get concussions?

Sports Medicine / Neuropsychology

38%

from sports

62%

from everything else

A Concussion Discussion with Dr. Brent Rich & Dr. Jim Snyder

CONCUSSIONS: A NATIONAL EPIDEMIC?

Controversy over the potentially dangerous, lasting consequences from competitive sports and head injury put the work of Drs. Rich and Snyder in the spotlight. As sports medicine professionals with decades of experience diagnosing and treating head trauma and concussions, their insight is invaluable. Dr. Rich has worked with elite athletes for more than 25 years, including with Major League Baseball’s Arizona Diamondbacks. He currently works with all Brigham Young University sports teams, and as the team physician for Orem and Provo high schools, in addition to providing care for the hundreds who walk through the doors of his and Dr. Snyder’s Provo office, which is part of Intermountain Healthcare. Dr. James Snyder is a neuropsychologist who also has more than 20 years of experience diagnosing, managing and rehabilitating those who’ve suffered injury to the brain.

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The number of people going to the emergency room for head trauma has increased dramatically in the last decade. But are there more concussions now than in years past? Dr. Rich says no. There may be more people who have concussions who go to a doctor and get diagnosed nowadays, but that doesn’t mean there are more concussions in general. People today seem to take concussion symptoms more seriously now, Dr. Rich says, which is the natural result of increased awareness of how serious head injury can be. Hollywood, professional sports leagues and government bodies have brought concussion issues to the forefront, spurred on by advancements in the medical field.

“That advice is not based on scientific evidence,” Dr. Snyder says. Modern research suggests that keeping the brain at rest for too long after a concussion can actually increase symptoms, he explains. Other misperceptions are common, so an important part of Dr. Snyder’s work is educating patients about the best ways to let their brain heal. Drs. Snyder and Rich work to get their patients active as quickly as is safely possible. Active rehabilitation is essential to progress. “Before, many parents and coaches might say ‘put some ice on it,’” Dr. Rich says. “That is not the case today.”

“Concussion science has rapidly evolved,” Dr. Snyder explains.

WHAT DOES GOOD CONCUSSION TREATMENT INVOLVE?

Many old standards for concussion treatment are now disproved, Dr. Snyder says. For example, some believe that the best thing to do if you get a concussion is to do nothing and sit in a dark room.

Recent research has improved concussion treatment. While some injuries result in permanent or chronic problems, Dr. Rich says, for most people, concussions have highly recoverable conditions.

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Sports Medicine / Neuropsychology Treatment must be personalized for everyone, but effective treatment generally includes: gg Assessment of neck and head tissue. gg Assessment of concussion symptoms, which include physical, thinking, sleep and emotional symptoms. gg Active rehabilitation. gg Supplements like omega 3, which are shown to reduce brain tissue inflammation. gg Sleep hygiene training. gg Pain management. gg Physical therapy. In years past, medical professionals have tried to come up with concussion guidelines, Dr. Rich explains, but nothing has been effectively established as doctors learned that an individualized approach is essential when treating the intricate computer that is the brain. “Each concussion must be treated differently,” Dr. Rich says. “There is no such thing as grades of concussions.” After a suspected concussion, Drs. Rich and Snyder will go through about 20-30 postconcussion symptoms with a patient and rate them on a scale. Symptoms include nausea, headaches, sleep disruption and irritability, to name a few.

AN EFFECTIVE DUO Traditionally, if you have a head injury, you’ll go see either a sports medicine specialist or neurologist. But in reality, you probably need both. This is where the combined skills of Dr. Rich and Dr. Snyder can lead to superior care and quicker recovery. They each have specific skills and training that compliment each other for the benefit of the patient. “It’s like one plus one equals three,” Dr. Rich says. “We are able to provide better care together than we would apart.” Dr. Rich is an expert in diagnosing and treating problems with neck and face muscles. Musculoskeletal injuries are a big part of head trauma, and fixing these injuries is essential to getting a patient on the right track quickly. Couple Dr. Rich’s expertise with Dr. Snyder’s unmatched experience in neuropsychology and you get the highest level of concussion care all in one office. Thousands of patients have experienced the effectiveness of this team. The doctors estimate they see about 1,200

Post-Concussion Symptom Scale Name:_____________________________________________________________________________________________ Date: __________________

Instructions: For each item indicate how much the symptom has bothered you over the past 2 days Symptoms

Physical

Here are the symptoms that should cause you to go see a doctor.

These symptoms don’t just go away, and sometimes get worse. “It’s the principle of “pay me now or pay me later,” Dr. Rich explains. “If you don’t fix these problems, they linger.” Treatment success rates are much higher if you see a doctor sooner, so don’t delay. After 3-4 weeks, says Dr. Snyder, other factors start to come in to play that can amplify symptoms.

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Thinking Sleep

gg Activities involving concentration like work, study, etc. that increase or cause headaches, mental fogginess, fatigue.

Vomiting

Balance Problems Dizziness

Visual Problems Sensitivity to Noise

Emotional

gg Neck pain

severe

Sensitivity to Light

gg Headache pain

moderate

Fatigue

gg Sleep disturbance

mild

none

Headache Nausea

I HIT MY HEAD. SHOULD I GO SEE A DOCTOR?

concussion cases a year, besides all the patients who come for different reasons. And because of their experience, there are few cases that they cannot treat. As Dr. Snyder explains, they can count on two hands the number of patients they’ve had to refer to someone else.

Numbness/Tingling

Feeling Mentally Foggy Feeling Slowed Down

Difficulty Concentrating Difficulty Remembering Drowsiness

Sleeping Less than Usual

Sleeping More than Usual Trouble Falling Asleep Irritability Sadness

Nervousness

Feeling more Emotional

Pain other than Headache

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Exertion: Do these symptoms worsen with: Physical Activity

Thinking/Cognitive Activity

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2

*Yes

*No

*Yes

*No

3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3

4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4

5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6

* not applicable * not applicable

Over the past two days, my daily activity level has been __________ % of normal.

July 2016

HEALTHY MAGAZINE | Advisor Client Content

How do Cavities form?

For many years, dentist have taught patients that caries or cavities are a result of acid in the mouth. Eating sugar feeds the bacteria that cause caries and then they excrete acid, and the acid eats holes in your teeth. We have learned that caries formation is much more complicated than that. There is a hormone that is released in the saliva, controlled by the hypothalamus that causes the teeth to wash themselves off, keeping plaque and bacteria from sticking to the tooth. Eating sugar, within minutes, causes the hypothalamus to stop sending the message to release the hormone, and the fluid flow reverses. This pulls the acids and bacteria into the teeth and simultaneously causes the tooth to weaken from the inside out. This double-sided attack causes increased cavities, not just from sugar on the teeth, but internally as well. As the famous news commentator Paul Harvey said…..now you know the rest of the story.

AN ALTERNATE THEORY 84 HEALTHY MAGAZINES

Dr. Scott Chandler, DMD Silver Creek Dental 801-853-8803 paysondentist.com

Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.

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McKay-Dee Hospital McKay-Dee Hospital

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Online banking. Online shopping. Now, online healthcare. Connect Care provides another option for accessing convenient, high-quality care from Intermountain Healthcare whenever and wherever you need it. Use your smartphone, tablet, or computer to connect with an Intermountain clinician for just $49 a visit.

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July 2016

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