Healthy Magazine | August 2016 by Healthy Magazine

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AUGUST 2016

Knee Noises

BRAIN BOOSTING EXERCISE

Why Your Knees Are Cracking and Popping During Exercise

Specific ways exercise benefits your mind

STROKE OF A GENIUS

[ Confessions of a competitive swimmer ]

OLYMPIC Storylines

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FROM THE EDITOR

MY FAMILY AND I LOVE THE OLYMPICS. WE'RE GLUED. WE RECORD EVERY MINUTE. YEARS OF PREPARATION AND DREAMS CULMINATE INTO THREE QUICK WEEKS OF TEAM AND INDIVIDUAL PERFORMANCE—AND THEN IT’S OVER. BUT I MUST ADMIT I HAVE SOME QUESTIONS.

You’ve got to admire the drive and ambition that gets the participants to the Olympics. Absolutely, Michael Phelps is outstanding—world records in every event and more gold medals than anyone in history—truly an inspiring hero, and hats off to that. But there are some things I don’t quite understand. For instance, why do swimming, gymnastics and track get a gold medal for each type of stroke/race/apparatus, and yet volleyball, tennis, basketball, etc. each must win multiple matches to win one medal? Hmmm. Not to take away from anyone or their efforts, but there are a number of inconsistencies that emerge as I evaluate events, their rewards, and the disproportionate attention they get. The Olympics are a microcosm of societal norms as well. Consider, why do we reward a person who can put a rubber ball in a hoop so much more than a phenomenal policeman? Floyd Mayweather Jr, 120 seconds in the boxing ring—$30 million. Fantastic high school science instructor—$45,000 a year. Wait a minute. I’ve just never understood the disparity between sports heroes and everyday heroes. Does a football star contribute more to society and deserve more praise and reward than a brilliant woman who chooses to be a high-school teacher or a stay-at-home mom? I love sports but the older I get the more I wonder what message we are sending our youth about careers, opportunities, values, relationships and rewards. At my father’s suggestion, I just got finished reading “Generation Me: Why Today’s Young Americans are More Confident, Assertive, Entitled— and More Miserable Than Ever Before” by Jean M. Twenge. Fascinating. The premise is simple: Over the past thirty years society has reinforced the ideal of self-fulfillment and selfaggrandizement. Kids truly are growing up in the ‘Me Generation,’ and we’re promoting it. Need proof? Ok. I-Pod, I-Phone, I-Tunes, I-Mac, I-Carly. I, I, I, me, me, me. I’m a loyal Mac user, but laughed when they converted all our ‘mac. com’ e-mail addresses to ‘me.com’ addresses. Now I’m a me.com! It’s truly an I-centric society.

26 years and counting... John & Marlo Anderson

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AUGUST 2016 For the record, I think we’ve got some of the most impressive youth ever in the history of the world. I work with dozens of youth and have five boys of my own. I see so much greatness and promise, and that’s in large measure due to some profound parenting and neighboring. And, even as some struggle, I believe that there is nothing wrong with today’s teenager that twenty years won’t cure. Still, some argue that we’ve got one of the poorest school systems in the world in terms of results. I’ve seen a few stats that may prove that premise wrong, but clearly in the halls of most American high-schools, self-esteem and self-importance eclipse math and science grades. Priorities amiss.

“I grew up on Batman and Superman. To many of us, these weren’t heroes; these were options.” ~Jerry Seinfeld

Some see the Olympics and aspire to be Michael Phelps, Serena Williams, or Ashton Eaton. If you’ve read many of my columns, you know I’m a grand proponent of optimism, mental capacity, hope, and ambition. I believe firmly in those. However, do the math. How many who dream it can actually become the next Labron James, Bono, or Bill Gates? Out of 200 fantastic swimmers who qualified for the Olympics, there was only one Michael Phelps. And, unless you count sequels and actor changes, there’s only one Superman and one Batman.

SO, WHAT’S MY POINT? Am I saying don’t dream—don’t envision greatness? Am I promoting resigned mediocrity? Absolutely not. But I am suggesting that we may need to re-define what we as society herald as great. Perhaps, (at least genetically speaking) it’s not exactly true to tell our youth that they can become ‘anything they want to be’, but it is very true to promote them becoming the very best that they can be. I wish we could realign rewards for more subtle greatness. I especially think that we need to give our children – our communities - opportunities to recognize and reward the everyday heroes in their lives. Aspiring to be an everyday hero is truly worthy of a gold medal in my record-book.

VOLUME XVI, 8

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 CIRCULATION MANAGER Ron Fennell | distribution@stardocs.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION

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RIO/2016

W RITTEN BY JOHN A . ANDERS O N

OLYM PI C Storylines They are athletes. They are people. Here are some intriguing storylines to watch in Rio 2016.

WILL PHELPS’S WIN GOLD…AGAIN? WHY CAN’T BOLT PURSUE A ‘TRIPLE-TRIPLE’? WHY IS GOLF JUST NOW BEING INCLUDED AGAIN IN THE

OLYMPICS, AND WHO WILL BE GOLF’S FIRST GOLD MEDALIST IN OVER 100 YEARS? HOW WILL THE U.S. MEN’S BASKETBALL TEAM FARE THIS GO-ROUND? THERE IS SO MUCH TO ANSWER AS WE WATCH AND WONDER ABOUT THE RIO 2016 GAMES.

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THERE’S BEEN AMPLE NEWS PRECEDING THE RIO GAMES, FROM THE RUSSIAN ATHLETE DOPING SCANDAL AND THE ZIKA VIRUS REALITIES, TO THE POLITICS AND POLLUTION IN BRAZIL. NEGATIVE NEWS SEEMS TO BUZZ BEFORE OLYMPIC GAMES, BUT THE RIO 2016 ISSUES TAKE THE GOLD FOR THE LAST THREE DECADES.

THE MOST-WATCHED OLYMPICS EVER?

PHOTO CREDITS / SHUTTERSTOCK.COM - Olympic banner / Fernanda Kairys / Shutterstock - Ashton Eaton / Filip Bossuyt Kortrijk, Belgium - Serena Williams / Neale Cousland / Shutterstock - Taylor Phinney / Taylorphinney.com - Usain Bolt / Kaliva / Shutterstock - Jordan Burroughs / Debby Wong / Shutterstock - Hope Solo / Noah Salzman / CC BY-SA 4.0 - Gabby Douglas / Helga Esteb / Shutterstock - Missy Franklin / BrunoRosa / Shutterstock - Perry Baker / TeamUSA.org - Katie Ledecky / BrunoRosa / Shutterstock - Neymar / Marcello Casal Jr/Agência Brasil - Carlos Baleras / USA Boxing

Here's an Olympic-sized guarantee: The Rio Games are going to be the most-watched television event in U.S. history. More than 219 million people viewed the London Olympics--the current record for a single event--but Rio offers a much more television-friendly climate. Why? First, there's the huge swath of established Olympic stars (Usain Bolt and Michael Phelps, to name two) competing in Rio. And then there's the advantageous time zone. Unlike London (five hours ahead of the East Coast) and Sochi (nine hours ahead), Rio is just one hour ahead of the Eastern Time Zone). Enjoy live, Olympic fans. - Richard Deitsch, Sports Illustrated

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RIO/2016

IN THE POOL

In terms of the athletes, there is no shortage of speculation and sourness leading into the games. Controversial South African runner CASTER SEMENYA is hyperandrogenous, meaning she produces way more testosterone than most women, making her highly competitive (and highly favored) and throwing a wrench into the socket of an already tendentious sport. And sadly, due to leg injuries, sprinter USAIN BOLT will be not be making sick history with three-peats in the the 100 and 200.

THERE’S STILL RIDICULOUS HISTORY

One of the more interesting stories is gymnast OKSANA CHUSOVITINA of Uzbekestan. She was fifth on vault in London, and second at the Asian Games in 2014. Why is that interesting? Well, she’s competing at age 41. That doesn’t matter to her. “When you are on the podium nobody is asking you if you are 15 or 30 years old. What matters is who can do great gymnastics.”

SPEAKING OF GYMNASTICS, is it the new

‘Fierce-5’ or the ‘Fiercer-5?’ Consider that gold medalist GABBY DOUGLAS will be the first all-around champ to compete at back-to-back Olympics since Nadia Comaneci did in at the ’76 and ’80 games. She’s up for the challenge, “Gold medals are made out of sweat, blood and tears and effort in the gym every day.”

on the line in the MICHAEL PHELPS camp. Last go-round Phelps and the boys set the world record in the men's 4x100-meter medley relay, and Phelps walked (er, swam) away as the most decorated Olympian of all time. He has his mom to thank. “Even in high school, I'd tell my mom I was sick of swimming and wanted to try to play golf. She wasn't too happy. She'd say, 'Think about this.' And I'd always end up getting back in the pool.” While we’re still in the pool, MISSY FRANKLIN is making another Olympic size splash. The then 17-year-old rocked the pool with a world record, four gold medals and a bronze. She’s certainly on the Rio medal tally watch. “The goal is to keep having fun. Not let that pressure get to me and still be Missy.”

Gabby Douglas

Some would argue that KATIE LEDECKY is the more dominant women’s swimmer at these games. She won the 800-meter freestyle at age 15 in ’12. She’s also swept the 200m, 400m, 800m and 1500m frees in a major international competition since then. She’s another one that is chasing history. Is she stressed about the pressure? “I just have fun and enjoy it because there’s no guarantee I’ll ever be back there again.”

IN CYCLING there is TAYLOR

Missy Franklin Katie Ledecky

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On the other end of the balance beam is SIMONE BILES, the projected successor to Douglas and contender for all-around gold at the Rio Games. What you might not know is that Biles is the most decorated female gymnast in history and says she’s ready to add an Olympic gold medal to her collection. “I’m out to prove what I’m capable of.” Watch out, gymnastics world.

PHINNEY, son of two former Olympians, who is competing after a sickening cycling spill. It’s been a journey to get to these games. But he’s found some balance. Taylor says, “When I'm not training day in and day out I love to go out and dance, even though it is potentially in my contract that I'm not allowed to do that.”

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RUGBY

WRESTLING

163 lb London 2012 Gold medalist JORDAN BURROUGHS comes to Rio hoping to repeat. Since then he and his wife have two boys, one born just last month. Could 28-year-old Burroughs be the first U.S. wrestler to repeat since John Smith in ’92? Burroughs feels successful no matter the outcome. “Success is the piece of mind knowing that you’ve given your all into achieving a goal.” And then he ads, “All I see is gold.”

DID YOU KNOW that

the U.S. Men’s Boxing team failed to medal in 2012 for the first time in over 100 years? Crazy. All eyes turn to 132 pound, 19-year-old CARLOS BALDERAS, grandson of a Mexican immigrant.

Storylines

PERRY BAKER, former Division II football player and arena footballer who is now competing on the rugby squad, and was selling pest control door to door just a few months ago. What’s tougher football or rugby? “Rugby’s a little tougher, it forces you to think a bit more. In football you're stuck in that one position, but in rugby,everyone's like a quarterback so you got to be aware all the time.”

TALKING TENNIS,

powerhouse #1 worldranked SERENA WILLIAMS is defending her gold medal in singles and doubles (with sister Venus). When tennis history is written, Serena will be the greatest women’s tennis player ever. But she stays humble. “Am I the greatest? I don't know. I'm the greatest that I can be.”

WOMEN’S SOCCER.

Simone Biles

IS ASHTON EATON THE WORLD’S GREATEST ATHLETE?

Arguably, as he is Rio’s prohibitive favorite to become the first two-time decathlon gold medalist since Great Britain’s Daley Thompson repeat in '92. As of 2012 Eaton holds the world record and broke it again at the worlds in China last year. Can he top it in Rio? It’s a good chance, if his mom is there and the crowd is on his side. “When I see my mom in the stands, it always pushes me to succeed,” Eaton says. “It’s the end of the race when the crowd really lifts me. That last 600 meters I am not running with my own legs. It’s incredible.”

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2016 is the sixth Olympics to feature the sport. The U.S. WOMEN’S TEAM enter the games as the reigning World Cup champs. Interesting sidenote—no reigning World Cup champion team has won the subsequent Olympics. But, remember that the U.S. Women’s Team has taken the gold in four of the five previous Olympic tournaments.

ON THE MEN’S SIDE of the field, The U.S. men failed to qualify for the tournament. But, you have to wonder how NEYMAR’S BRAZILIAN SOCCER TEAM will fare at these games, considering the most successful World Cup team has never won a gold medal at the Olympics. Does he feel the pressure? His response is, “There is no pressure when you are making a dream come true.” Guess that’s a ‘no?’ YOU DON’T NEED A MEDAL TO BE INSPIRING. IBTIHAJ MUHAMMAD is the U.S. fencer who chose the sport since, as a Muslim, she’s able to keep her to keep her head covered when she competes. “I wasn’t going to allow other people’s misconceptions to change my journey.”

Hope Solo

Let the games begin! August 2016

FITNES S / EXER C I S E

WIMMING. THE WATER’S TOO COLD, YOUR HAIR MIGHT TURN GREEN, THE GOGGLES HURT YOUR EYES AND THERE’S NO WAY YOU’RE WEARING 'THAT.'

Call me crazy, but I love to swim. A typical water baby, I grew up poolside taking my first swimming lesson at the age of 2. By age 5 I started competing —nothing serious, just your average uncoordinated splash of a “Speedy Sixer.” Then, somewhere between age 6 and age 7 it happened. I learned how to work with the water instead of against it.

For the next 14 years I honed in my skills. I trained, drilled, kicked and raced my way to an NCAA swimming scholarship. At times the water was too cold, at times it was too hot and at times it was just right. No, my hair didn’t turn green, and no I’m not embarrassed by Speedos.

Stroke of a Genius [ CONFESSIONS OF A COMPETITIVE SWIMMER ]

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As the athletic oddity that is the competitive swimmer I learned that for 99% of the population, swimming is like that bad dream where you’re running as fast and as hard as you can but getting nowhere. It’s no wonder most people avoid pool workouts like the plague—they were never taught how to get around in that steamy blue abyss called the lap pool.

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xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx xxxxxxxxx

W RITTEN B Y AUB REY TAYLOR

Freestyle

GREAT FOR CORE, SHOULDERS, ARMS AND GLUTES

STROKE >> Visualize your body’s “long axis”: like a head-totoe metal pole. You can’t wiggle, or cock your head; you can only rotate as one sleek unit, with arms always stroking opposite each other. This is the essence of freestyle. As your front arm extends, your back arm pulls past your hip. As your front arm “catches” the water and pulls below your body, your back arm releases the water and comes forward — elbow high, hand low. As your right arm extends forward, rotate onto your right side, and vice-versa. To flutter kick, point your toes and kick from your hips, without bending the knees much. The smaller and faster your kicks, the easier your rotation. POWER STROKE >> Freestyle’s power is in the catch and rotation. “Rotation is an extremely important part of fast freestyle swimming,” says Russell Mark, USA Swimming’s Biomechanics Coordinator. As you extend your right arm forward, rotate halfway onto your right side. “Catch” the water by sweeping your hand and forearm down, keeping your elbow up and your hand flat like a paddle. After you catch the water — while your left

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hand passes your head — rotate onto your left side from your core and power forward. “The best freestylers in the world rotate … because rotation allows a swimmer to use their hips and core muscles — in addition to their arm muscles — during the arm stroke,” says Russell.

BREATHE EASY>> Resist lifting your head up to gasp air — it wastes energy pushing down on the water instead of pulling it back. Instead, rotate your head in line with your body and breathe to the opposite side. For example, as you extend your right arm forward and rotate onto your right side, your head naturally rotates left. Inhale when your face is half way out of the water.

DRILL IT>> Practice rolling your body as a unit. Floating with both arms at your sides, head in line with spine—remember your “long axis”— rotate fully onto your right side. Do eight small flutter kicks. Then, using your core rotate onto your left side and repeat the eight kicks. Breathe to the side. Drill for two laps, then add the arms: Begin on your right side, right arm extended in line with your head, left arm at your side. Do eight small kicks, then one regular freestyle stroke, rotating onto your left side. Now with your left arm extended, repeat the eight kicks. Drill for two laps, focusing on the power transition.

out your nose. DO NOT bring your knees into your face—this counters your forward rotation! Practice until your fast flip goes 360°. 2. ONCE YOU MASTER THE SUMMERSAULT, UNFOLD MID-FLIP. Start with the same tuck—chin to chest, head to knees, heels to butt. As soon as your heels snap around, kick your legs straight out on your back and extended your arms overhead (streamline). 3. PRACTICE IN STROKE. Swim freestyle to mid-pool. Use your last stroke to initiate the same tuck, and kick out of it into a streamline on your back as in step 2. You’ve completely changed directions!

xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx 4. NOW TRY IT ON THE WALL. xxxxxxxxxx Swim (slowly at first) toward the wall. At xxxxxxxxxx xxxxxxxxxx arm’s length from the wall, use your last stroke to initiate the tuck. When your heels xxxxxxxxxx xxxxxxxxxx snap around, your feet should land on xxxxxxxxxx xxxxxxxxxx the wall about one foot deep. You’ll be on xxxxxxxxxx your back with your hands in a streamline, xxxxxxxxxx pointing to the opposite end of the pool. xxxxxxxxxx xxxxxxxxxx Push squarely off the wall in a streamline xxxxxxxxxx and rotate your body to the left, onto your xxxxxxxxxx stomach. Glide and kick off the wall and xxxxxxxxxx xxxxxxxxxx resume swimming. xxxxxxxxxx xxxxxxxxxx 5. PRACTICE AT EACH WALL. xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx For a directory of local USA Swimming xxxxxxxxxx xxxxxxxxxx club teams, visit www.clubswim.com. xxxxxxxxxx xxxxxxxxxx xxxxxxxxxx SWIMMING IN RIO xxxxxxxxxx Watch 2016 US Olympic Team – www.nbcolympics.com/swimming

Local Teams:

©Paolo Bona / Shutterstock.com

But swimming boasts too many fitness benefits to be overshadowed by our land-based nature. For one, water provides 12 to 14% more resistance than air, blowing your land routine out of the water in terms of cardio and full-body toning (not to mention the joint relief from water’s buoyancy). For all you would-be swimmers, here’s a stroke-bystroke guide to increase your confidence, efficiency and speed in the pool, so you can be a lean, mean, amphibious machine when you get out.

Flip Turn

The sign of a true swimmer is the ability to change directions at the wall in the blink of an eye – a.k.a. the flip turn. Master this and you’ll earn your spot in the fast lane. 1. JOIN THE KIDS AND

PRACTICE YOUR UNDERWATER SUMMERSAULT. Float on your stomach, arms at your sides. Tuck into a tight ball, starting with your head — chin to chest, head to knees, snap your heels around to your butt—and flip straight over. Blow lightly

August 2016

Fitness

IN THE LOOP

A MESSY BREAKUP: Start punching. According to a study at Emory University, just 75 minutes of taekwondo can significantly lift your mood.

THE AFTER LUNCH SLUMP: Hit the road running. Jog for about five minutes, then do sprint intervals.

A SLEEPY DRIVER: Get out and move. If you can’t pull over and sleep, try some squats and forward bends to keep the oxygen flowing to your brain.

THE CRUNCHED-FOR-TIME WORKOUT: Jump. Jumping rope is a quick, easy and effective workout. It works just about every part of your body. Source: Men’s Health

Any golfers out there want to be like Tiger Woods, Vijay Singh or Phil Mickelson? Even simpler, if any golfers out there want

to be better putters, there is good news. Researchers from the Air Force Academy confirm that strength training improves your putting. Strengthtrain golfers have 30 percent better control on

the putting green than the ones who don’t. Improving your strength gives you a more consistent golf swing throughout the 18-hole course. Who knew golf needed so much strength. Source: Best Life

FIX YOUR GAME

If you’re tired of being beat by girls when it comes to tennis, here’s a tip. Don’t bend at the waist. A good stance is to stand up straight and track the ball with your eyes, not your entire head. And when it comes to your serve, loosen up. A tighter grip means less racket-head speed. Off the court, try changing up your exercise routine. To be faster on your feet, try sprints and don’t jog.

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BEER BELLY Source: webMD.com

Exercise may not be the cure-all solution, but it comes pretty darn close. Everything from stress to working your joints, exercise can help you conquer just about anything.

PUTT FORTH MORE EFFORT

ISN’T JUST FOR BEER DRINKERS. THE BELLY IS THE FIRST PLACE MEN TEND TO GAIN WEIGHT. BUT IT’S ALSO THE FIRST PLACE THEY TEND TO LOSE WEIGHT.

CONQUER ANYTHING

T RY T H I S S O LU T I O N

Stroke your ego

Working out with a shrimp? If you’re feeling unmotivated, a 2010 study in the Journal of Experimental Social Psychology discovered that people work about 30 percent harder when they’re competing against those they see as easily beatable. This is because men produce higher levels of testosterone when they’re winning than when they’re losing.

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ABS {FITNESS}

the perfect

WORKOUT 300 REPS FOR PERFECT ABS. Do this exercise every other day in addition to cardio or strength training and you'll quickly see that, yes, you too can have amazing abs.

30 Crunches 20 Bicycle crunches 30 Toe touches 20 Reverse crunches

RIP HERE TO GET RIPPED HERE...

15 Side-plank hip lifts (r) 30 Crunches 15 Side-plank hip lifts (l) 40 Russian twists 30 Bicycle crunches 15 Oblique v-ups (r) 20 Reverse crunches 15 Oblique v-ups (l) 10 Leg lifts

OBLIQUE V-UPS

REVERSE CRUNCHES

RUSSIAN T WISTS

TOE TOUCHES

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>> Fitness Strength training

Your muscle-building plan Calibrate this routine to target your goals

You don’t need separate workouts to build strength, pump up muscle and shred fat. Try this adjustable circuit from menshealth.com. Select your goal and begin the build.

goal*

reps

circuits

rest between circuits

Strength

60 seconds

Muscle building

8 to 12

Fat loss

8 to 12

Do one set of each exercise with no rest between sets

45 seconds None

*Strength training helps you lift more weight, muscle-building promotes growth, and fat-loss improves cardio.

1 ANGLE BENCH PRESS Lie down on the bench. Take barbell from the racks on the straight arms with a wide grip. Lower the barbell to the chest. When you lower the barbell watch that forearms are always remain perpendicular to the floor. Do not lift your butt from the bench. Do not beat the barbell from the chest performing press up (lifting the barbell up), do the press smoothly. The low point of workout should be close to the neck. Lower the barbell down to the chest touching the pecs.

2 FRENCH BENCH PRESS Lie down on the bench. Take barbell from the racks with a wide grip. In the starting position slightly decline upper arms (humeral parts of arm) towards the head, i.e. not vertically to the floor. Lower the barbell behind the head. Do not move elbows to the sides.

Strength train According the American Council on Exercise (ACE), the nonprofit organization that sets standards for certification of fitness trainers, one set of 8-12 repetitions, working the muscle to the point of fatigue, is usually sufficient to begin with. When you are able to perform 12 repetitions of an exercise correctly (without cheating), you may increase the amount of resistance by 5 percent to 10 percent to continue safe progress. Experienced individuals may want to increase the weight, number of sets, or the frequency or duration of their workouts to increase muscle mass.

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3 LYING DUMBBELL EXT.

4 CLOSE GRIP CHIN LIFT

Lie down on the bench. Take dumbbells in both hands. Extend your arms, lowering elbows down a bit below the bench. Keep arms slightly bent. While perfoming the exercise, ensure humeral parts of arms stay perpendicular to the body. Move arm up and towards each other. The amplitude of movement should be maximum.

Take the barbell with hands on the top of barbell in the reverse grip position. The grip should be close together. Lift elbows so they move quicker than your hands. Move your elbows as high as possible moving the barbell close to your chin.

he principle behind weight training is to add resistance to your body's natural movements so muscles become stronger. Inexpensive bands, cables and exercise balls — even soup cans, paperbacks, sand-filled socks or water-filled jugs — can do the job.

Strength training not only tones muscles, but it also reduces fat, speeds metabolism, increases endurance, improves posture, strengthens bones and cuts your risk of injury. And you’re never too old or too out of shape to benefit.

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August 2016

>> Fitness Transformation

EVERYONE KNOWS THAT EXERCISE IS GOOD FOR YOU, YET FEW UNDERSTAND HOW GOOD IT REALLY IS. EXERCISE HAS BEEN SCIENTIFICALLY SHOWN TO MAKE US MORE INTELLIGENT, HAPPIER AND MORE SUCCESSFUL.

Your Transformation

EXERCISE BY BILL PHILLIPS, AUTHOR OF THE #1 NEW YORK TIMES BEST SELLER BODY-FOR-LIFE

hen I first started developing exercise programs for people 25 years ago, there was little if any recognition from the mainstream medical community that there was any real benefit to it. In fact, some health care professionals would often warn against it, propagating myths like endurance training is bad for your heart and weight lifting would make you ‘muscle-bound’ and limit physical performance.

HEALTHY UTAH JUNE 2011

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>> Fitness Transformation FAST FORWARD TO TODAY — SO MUCH IS CHANGING. Physician and Vice President of the American College of Sports Medicine, Robert Sallis, M.D., explains it this way: “Exercise can be used like a vaccine to prevent disease and a medication to treat it. If there were a drug with the same benefits as working out, it would instantly be the standard of care.” Yes, if the health-enhancing effects of exercise could be put in a pill, it would be the best-selling pharmaceutical there ever was, as well as the safest and most effective. A NEW CALL TO ACTION TAKES IT A STEP FURTHER. Exercise is Medicine is the name of the program organized by a group of doctors and health care professionals that calls on physicians to assess and review each patient’s physical activity levels at every visit. Their mission, which I endorse and support 100 percent, is to make exercise a standard part of disease prevention and treatment in the United States. The group believes that doctors should prescribe exercise to their patients just as they would a life-saving medicine. Ultimately they see this leading to a paradigm shift in modern medicine, one that will lead to tremendous overall improvement in the public’s well-being and substantial longterm reductions in health care costs. Their recommendations support a growing body of evidence that working out does much more than burn calories and strengthen muscles. A study published in the Journal of the American Medical Association (2005) revealed that consistent exercise can double survival rates of breast cancer patients. Researchers followed 3,000 women being treated for the disease and found that for

Exercise promotes sound mental health.

those with hormone-responsive tumors, walking the equivalent of 3–5 hours per week at a moderate pace, cut the risk of dying from the disease in half compared to the sedentary women in the study. These findings confirm and extend previous scientific studies which show that exercise significantly strengthens the body’s immune system. Harvard Medical School reports that more than 60 studies in recent years make clear that women who exercise regularly can expect a 30 percent reduction in their chances of developing breast cancer to begin with. Researchers at Duke University studied people suffering from depression for four months and found that 60 percent of those who exercised for 30 minutes, three times a week, overcame the condition without using antidepressants, which is about the same percentage rate as those who use medication only in their treatment of depression. And of course, exercise is not only a mood brightener; it produces dozens of other positive effects antidepressant drugs simply do not.

Exercise elevates the body’s production and circulation of immune cells.

*There is now considerable evidence derived from hundreds of studies, which prove that exercise is remarkably effective in relieving symptoms of depression and anxiety. The best results were shown to occur in vigorous (intense) exercise performed consistently. And the benefits continue as long as someone continues to work out.

BENEFITS OF EXERCISE Exercise helps resolve symptoms of depression and anxiety, enhances self-esteem, produces more restful sleep, helps people recover more quickly from adversity and better cope with social stress. These claims are supported by what’s called a “meta-analysis,” a report that combines the findings of most, if not all, of the available research on this topic in the English language. The positive patterns of these

studies confirms that exercise promotes sound mental health and emotional well-being. A study by the California Department of Education, involving 954,000 students grades 5, 7 and 9, showed that the most healthy kids (the ones who scored highest on fitness tests and had lower levels of body fat) did twice as well on aptitude exams in reading and mathematics compared to the least fit kids. Harvard professor, John Ratey, M.D., writes, in his latest book Spark: The Revolutionary New Science of Exercise and the Brain, that more physical fitness for students is

a cure for not only unhealthy weight gain, but also the kids’ academic performance. Additional research shows that consistent exercise protects us from the common cold, flu, and bacterial infections by elevating the body’s production and circulation of immune cells. Exercise has even been shown to strengthen people’s response to the influenza vaccine, making it more effective at keeping deadly viruses at bay. In addition, exercise boosts blood flow to the brain which helps it receive more oxygen and nutrients, and it increases

TY SAYS: TUFFS UNIVERSI Studies at Tufts University in Boston have demonstrated that even at age 92, moderate-resistance exercise, performed 3 times a week for 8 weeks, increases muscle strength by an average of 174 percent. This translates into a 48 percent increase in mobility and a significant reduction in fall risk. the energy of brain waves that are responsible for quick thinking, focus, creativity and problem solving. Exercise has been shown to both prevent and treat osteoporosis, help manage diabetes, reduce the risk of addiction relapse, slow premature aging of the skin, promote healthier digestion, reduce aches and pains and contribute to optimism and a positive mindset. What all this information points to is that exercise is not a silver bullet — it’s platinum.

ABOUT THE AUTHOR

Bill Phillips has shared his motivating advice on TV and in worldwide publications. He has worked to develop national programs to improve the well-being of children.

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August 2016

Wellness

IN THE LOOP

MORE FACE, LESS BOOK

It seems like the whole universe is connected through Facebook these days. But watch out — British scientists recently found that Internet addiction is linked to a greater risk of depression. When people talk about how positive and exciting their life is, it makes others read and become even sadder about their life. The discrepancy between what you’re feeling and what you HEAT IT UP think everyone else is First comes love, then comes marriage, then feeling can increase depression within. To comes a baby in the baby carriage? Not unless kick depression in the you are sitting on cooler butt through media, seats. A study in Fertility and Sterility found that minimize Facebook when healthy men sat in time and bump a temperature-controlled up your real-time seat for 90 minutes, their scrotal temperature rose interactions.

optimum temperature for sperm production. Who knew trying to have a baby could be so heated? Source: WebMD.com

VOCAL POWER

one Source: Men’s Health

four degrees above the

PERCENT DROP IN TESTOSTERONE LEVELS ANNUALLY FOR MEN OVER 30 YEARS OLD.

Men need their voice to order dinner, ask for a raise or read their children a bedtime story. Your voice is very important, so don’t take it for granted. To lower your risk of losing your voice, keep hydrated. If not, your body cuts down on mucus production. And you need that mucus to protect your vocal folds from friction as they vibrate about 100 times a second as you speak. Loss of mucus causes swelling, irritation, and injury. Drink water so you can keep singing like a canary.

Source: WebMD.com

26 HEALTHY MAGAZINE

More face-toface and phone conversations will increase your overall happiness more so than Facebook..

SMOOTH SHAVING

Razor bumps. No one wants them. Yet you get them in order to get that close shave. They form because hairs curl back on themselves and grow back into the skin. To prevent this, take a hot shower before shaving, apply a thick shave gel, and always shave in the direction your beard grows. Both you and your significant other will love the smooth results.

T RY T H I S S O LU T I O N

Strength = More Oxygen A recent study in the Journal Clinical Science suggests that cardio can transport more oxygen efficiently, which is a cornerstone of heart health. However, it also states that strength training can surpass cardio because it bumps up your metabolism for a full 38 hours after you exercise, resulting in more fat loss results.

Source: Men’s Health

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>> Wellness Elevation

Elevate to enrich: We’re going up

LIFE ELEVATED

ELEVATION IS DIFFERENT FOR EVERYONE.

BY MICHAEL RICHARDSON

he Dead Sea, on the border of Israel and Jordan, is dead because it is stagnant. While the Jordan River flows into this extremely salty lake, no water flows out of the Dead Sea, making it nearly uninhabitable for normal lake life. The Sea of Galilee, just to the north, supports a wide variety of plant and animal life, and has seen fisherman for millennia. What is the difference between these two lakes so close in geography? The secret is change, as the Sea of Galilee never stays the same, with water constantly coming in and going out, while the Dead Sea simply sits, doing what it has done for thousands of years. Our lives can be compared to this aquatic situation in the Holy Land. People can choose to remain stagnant in regards to their health, exercise and lifestyle, or they can elevate to try new things and seek progression in those aspects of life. Seeking new activities, better exercise and improved health

WE CAN FIND GREAT JOY IN ELEVATION. LET US REMEMBER THAT THE VIEW ONLY IMPROVES AS WE CLIMB HIGHER.

28 HEALTHY MAGAZINE

are not only beneficial physically but are also mentally fulfilling. Lives characterized by progression and reaching out are vibrant and meaningful lives, just like the Sea of Galilee. This isn’t to say our current activities are meaningless or even unhealthy but that elevation of thought and action can take our lives to even higher ground. Elevation means a change in location or status. The dictionary defines the word elevate as meaning “to raise to a higher state.” Climbing a mountain and running a mile five seconds faster than before are both matters of elevation and, therefore, change. Change can be uncomfortable in a variety of ways — financially, physically, mentally and in matters of time — so elevating oneself requires energy and resolve. The mind is where to start. Author, George Bernard Shaw reminded us of the mental aspect of progress when he said, “Progress is impossible without change, and those who cannot change their minds cannot change anything.”

ELEVATING TO GET OFF THE COUCH may be just as meaningful to one person as elevating the amount of weight on a bar is to another. We are all metaphorically on different parts of the mountain, and the only thing that truly matters is that we are moving upward and not downward or remaining at the same spot.

EVERYONE CAN PROGRESS — can elevate to develop new skills and better health. Should this seem to us an endless struggle of pain? Winston Churchill said, “Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb.”

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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.

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August 2016

FITNESS

Must-See

PUSH-UP Variations

The push-up is the standard of body-weight exercises. Push-ups are some of the easiest and most effective ways to exercise and get in shape. If push-ups are part of your routine, here are some fun variations to help mix up your workout and work different muscle groups. They include push-ups for all experience levels. And if you weren’t a fan of push-ups before, you will be after you see these cool push-up variations!

BASIC PUSH-UP VARIATIONS ›› BASIC PUSH-UP—Once you’re comfortable with the beginning modifications, you are ready for the real deal: the premier body-weight exercise!

NOTE: Caution is advised when attempting any new exercise program. Especially with the more advanced push-ups, keep in mind it can take years to work up to these, and only attempt if you are confident in your strength and coordination.

›› HAND OR SHOULDER TAP—when your arms are extended and you’re at the top of the push-up, use one hand to touch the opposite hand or shoulder. Switch sides on the next push-up. ›› SINGLE-RAISED ARM—when your arms are extended and you’re at the top of the push-up, raise one arm out in front, and then lower.

BEGINNING PUSH-UP VARIATIONS If a standard push-up is too difficult for you, start with standing push-ups and work your way to the floor.

›› SINGLE-RAISED LEG—This is basically a one-legged complete push-up. Raise one leg during all phases of the push-up, and switch legs after each completed push-up.

›› AGAINST THE WALL—Push yourself off of a wall while standing upright. ›› AGAINST A TABLE—This is similar to the wall push-up but with a little more angle for more resistance. ›› ON YOUR KNEES—With your hands shoulder-width apart on the floor, with your knees touching the floor, this is close to the real thing. PHOTO: thebellyfitclub.blogspot.com

30 HEALTHY IDAHO MAGAZINE

Healthy-Idaho.com Healthy-Magazines.com

INTERMEDIATE PUSH-UP VARIATIONS ›› OFF THE KNUCKLES—Instead of hands being flat on the ground, make a fist with your fingers and knuckles on the ground. This is a great exercise for improving balance. ›› STAGGERED STANCE—Perform a basic push-up but with one arm in front of the other. Try doing this with hands close together, then far apart. Switch arms after the desired number of reps.

›› KNEE-TO-CHEST—When your arms are extended in the top of the pushup, bring one knee into your chest, without your foot touching the floor, to work your abdominal muscles. ›› TOE TOUCHES—Similar to the kneeto-chest, at the top of the push-up bring your knee into the chest and use the opposite hand to tap your foot. Make sure you don’t let your foot touch the floor until it returns to standard position.

ADVANCED PUSH-UP VARIATIONS ›› AIRBORNE—At the bottom of the pushup when your chest is near the floor, explode to the top so that your hands are briefly in mid-air. ›› THE ROCKY—This is a modified airborne push-up. For this variation, you start with a one-armed push-up, and then must push hard enough at the bottom to be able to switch arms while in the air. ›› UPSIDEDOWN—Walk your feet up a wall so you are almost in a handstand position. Perform a push-up or any of the abovementioned variations in this position for extra leg and abdominal work. ›› FINGERTIP—Raise your palm off of the ground so only the tips of your fingers are holding you up. The fewer the fingers, the more difficult it is.

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Zenergy Boise Club Manager and Group Fitness instructor, Yvette Hubbard, is a big fan of pushups. "Push-ups not only train the chest and shoulders but also strengthen the core, assist in joint stabilization and functional fitness.," says Yvette, a 30 year veteran of the fitness industry. Yvette is a huge fan of always staying on your feet when performing pushups, "We can do wall or table push-ups OR we can try negatives. Start in the up position (on your feet) and lower yourself all the way to the floor with control. Your chest should touch before your belly. Then get up anyway you can, this will get us to the real deal quickly and efficiently."

August 2016

F IT N ES S CON U N D R U M

THAT TIME

OF THE

MONTH

EVERYTHING WOMEN NEED TO KNOW ABOUT EXERCISING ON THEIR PERIOD

32 HEALTHY MAGAZINE

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WRITTEN BY HEALTHY- MAGA ZINE S.CO M

A monthly period can have great effect on a woman’s body and how she feels. Suffering from severe menstrual cramps, headaches, and fatigue are just a few of the symptoms that may make a woman want to curl up in the fetal position and not move. Exercise may be the last thing on your mind during your period, but here are some guidelines to help encourage that sweat.

HEAT IS HOTTER High levels of progesterone elevate your body’s core temperature and lower overall blood volume. These changes make it harder for the body to sweat and cool down during exercise. To counteract your fluctuating temperature, start drinking water before beginning your work out, especially if you are working out in the heat. SPATIAL COGNITION CHANGES According to some research, a woman’s ability to identify and accurately judge her target in sports like golf or tennis may change according to her cycle. Spatial cognition is strongest during menstruation and lowest during the high-hormone phase. CRAMPS WILL COME

Some good news: being on your period might actually help your physical performance! Before and during a woman’s menstrual cycle, hormone levels fluctuate and can have an effect on athletic performance. High hormone levels happen just before the period and can impact exercise metabolism, heat toleration and more. This can make exercise seem a lot harder. When hormone levels are low— starting on the first day of bleeding—exercise and training feels easier. One study done on swimmers found that women performed their fastest times during menstruation and their slowest during the premenstrual phase. These findings don’t necessarily mean that all physical performance will lack when a woman is in the premenstrual phase. Studies have found that the key physical performance indicators of max VO2 and lactate threshold (the point at which your muscles start to burn) remain constant throughout the menstrual cycle. So when you try and exercise during that time of the month, here are some typical things that may happen and tips on how you can best control them.

Source: www.rodalewellness.com, www.bbc.com

METABOLISM MODIFIED A high level of estrogen reduces the body’s ability to burn carbohydrates, yet increases fat burning. This increase, along with an increase of fatty acid availability, is great for endurance activity, but not so much for high-intensity exercise. If you’re participating in more highintensity exercises, eat more carbs. MAKING MUSCLE IS HARDER It is harder for women to make and maintain muscle when there is an increase in estrogen and progesterone. Estrogen turns down the growing capacity of muscle, and progesterone turns up the breakdown of muscle tissue, giving you a higher muscle breakdown rate during hard workouts.

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Cramps, for most, are bound to happen. To better plan for this potentially painful process, try taking a daily dose of magnesium, omega-3 fatty acids, and a low dose of aspirin the week before your period. This reduces the effect of cramps. During your period, you could also try yoga to help ease the pain. HEADACHES Some women suffer from headaches, even migraines, when their estrogen levels fluctuate. Hydration and nitric oxide-rich foods like pomegranates, watermelon, and spinach are the best way to fight off these headaches. Eating these foods a few days before your period starts will promote dilation and reduce severity. There is no need to fear when your next period comes around. Do some planning, control your symptoms with these simple steps, and don’t be afraid to still get out there and exercise!

When English long-distance runner Paula Radcliffe broke a world record for the fastest marathon in Chicago, she had menstrual cramps. She did tell BBC News, however, that her times can vary drastically based on what stage she is at in her cycle.

August 2016

NOISES

KNEE

F IT N ES S / EX E R C I S E

34 HEALTHY MAGAZINE

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Knee osteoarthritis affects

10 of men

and

% 13 of women

who are 60 years of age and older.

WRITTEN BY SA D I E W I RT H L I N

Why Your Knees Are Cracking and Popping During Exercise A common complaint about exercise comes when individuals experience a popping or cracking sound in their knees. This popping may cause worry, especially for those who have had previous knee trouble, but don’t worry—most the time, this sound is harmless! There are additional symptoms that determine if your popping is more serious, but here’s some guidance to help you know what to do. Knee popping and cracking can happen often during exercise, such as every time you do a squat. This knee noise is called crepitus, which is the release and popping of gas bubbles in the synovial fluid surrounding the knee, and it is common in all ages. A study done by Clinical Orthopedics and Related Research showed that, even in people who have had knee surgery, crepitus is nothing to worry about. In order to tell if your knee noise is more serious than simple gas bubbles, take notice to see if there is any pain associated with your popping. Sometimes crepitus can be joint structures rubbing against each other, which is a sign of knee problems to come. This rubbing can be caused by poor kneecap alignment, which ultimately wears down protective cartilage within the joint. This wear and tear on your knee can become very painful and lead to arthritis. A study published in Osteoarthritis and Cartilage also revealed that crepitus coupled with pain is a sign of patellofemoral joint lesions and future osteoarthritis. Knee osteoarthritis affects 10% of men and 13% of women who are 60 years of age and older. Experts say that if individuals are experiencing this type of crepitus pain, you should seek out medical attention and, for the time being, discontinue straining exercises. To promote healing, it is important to incorporate knee-stabilizing exercises and to work on increasing knee function by strengthening the quadriceps and glutes; these particular muscle groups help center the patella (knee cap). Commonly recommended exercises for the quadriceps are lunges and squats, but proper performance is necessary. Don’t let the knee cave in toward your opposite leg or out to the side. Your shin should stay perpendicular to the floor. Sitting back into the glutes instead of placing your weight on your knees can also help avoid extra knee strain. For the glutes, try some hip abduction exercises to help support the knee. It is also recommended to avoid machines like the knee extension. Machines like this can place more stress on the undersurface of the kneecap and can further irritate cartilage. Keep listening to your knees and make sure they are getting the strength and care they need! Sources: Health.usnews.com

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August 2016

>> Fitness Fat loss

TOP 5 FAT LOSS TRICKS 1. REACH FOR WATER BEFORE YOU REACH FOR A SNACK. It’s the cheapest, safest appetite suppressant there is. 2. KEEP THE CUPBOARDS BARE. You’ll save both money and temptation. By cutting back on the amount of food choices you have around, there will be less impulse snacking. 3. DO SOMETHING INSPIRING. A cheap incentive is sticking a picture of a dress you’d really love to wear where it will motivate you. For those with a wild side, get your belly button pierced. 4. USE SPICES LIBERALLY. Ginger, cayenne, jalapeno peppers and Tabasco sauce can boost your fat-burning ability by up to 25 percent, according to a researcher at Kyoto University in Japan. 5. SLEEP FOR WEIGHT LOSS. Getting enough sleep does more than keep you from eating for energy. The University of Chicago recently found that a woman’s metabolism rises 40 percent when she gets enough sleep.

EAT AST E BR AKF

“Eat like a queen for breakfast, a princess for lunch, and a pauper for dinner. Listen to your body and intuitive eating. If you’re hungry, eat. If you’re not hungry, don’t.” -Amanda Moxley, CHHC, CSW

36 HEALTHY MAGAZINE

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27 MORE WAYS TO

>> Fitness Fat loss

EASY WAYS TO BURN MORE

FAST!

Burn Calories!

You can you lose weight without buying special foods, joining a gym or getting involved in an expensive diet club by making key lifestyle changes.

BY DIANE IRONS, SOURCEBOOKS INC.

y making important lifestyle changes, you’ll lose weight safely and permanently while saving money.

6. BE A SMART SHOPPER. Have a list when you go

to the supermarket to prevent impulse purchases. For extra exercise, leave your cart at the end of each aisle and carry what you need back to it.

7. FOLLOW THE PROS’ LEAD. To get fit fast, models cut out the ABCs — alcohol, bread and complex carbohydrates. 8. BEAT NIGHTTIME CRAVINGS. Researchers have found that dark rooms and the darkness of night make us more likely to overeat. Try scheduling your bedtime for an hour earlier. If you have a favorite program that you like to watch at night, tape it. Switch to brighter light bulbs for cheerier surroundings; you’ll be happier and less likely to binge.

9. ALWAYS EAT BREAKFAST. It fuels you for the day and you’ll be less hungry at lunch.

10. SNACK RIGHT. A hard candy is only about 20

12. DON’T EAT UNLESS YOU’VE MADE A PLACE SETTING.

13. DRINK GREEN TEA. A study conducted by the University of Switzerland discovered that drinking green tea increases the number of calories your body burns. Try to drink three cups a day.

14. CONCENTRATE ON WHAT YOU’RE EATING. Keep food out of sight while you’re watching TV, reading, studying or answering email.

15. GET OUT. Try to spend twenty minutes a day sitting outside or taking a walk or, at the very least, sit by a sunny window. Sunlight helps to control food cravings.

16. EAT HEALTHY AT THE MALL. Order a kid’s meal or a salad without heavy dressing. Have a yogurt for a quick pick-me-up.

17. GET MINTY FRESH. BRUSH YOUR TEETH AND TONGUE WITH THE BEST-TASTING TOOTHPASTE YOU CAN FIND. USE MOUTHWASH AND BREATH MINTS TO TRICK YOUR TASTE BUDS.

calories and can last up to twenty minutes. A 400-calorie ice cream cone never lasts more than ten minutes. Try these tasty treats that are less than 150 calories: McDonald’s Ice Cream Cone, half cup of Italian ice, Starbucks Frappuccino Ice Cream Bar, Jell-O with whipped cream or angel food cake with strawberries.

18. WATCH YOUR PORTIONS. Just because you’re

11. LISTEN TO FEEL-GOOD MUSIC WHEN YOU HAVE THE URGE TO BINGE. Researchers have found

19. GIVE UP ONE BAD EATING HABIT. For example, if you eat in front of the TV or in bed, move your meal to the kitchen table.

that it activates the same feel-good center of the brain that eating your favorite foods does.

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given a certain portion doesn’t mean that amount is what your body needs. Eat only until you’re comfortably full. A little left on your plate each day adds up to a long-term decrease in calories.

20. DON’T BE TOO HARD ON YOURSELF. If you have

a diet plan that’s too low in calories for your weight and energy level, you’ll slow down your metabolism as your body attempts to conserve calories. Don’t dip below 1,200 calories or aim for more than a one- to twopound weight loss per week.

21. TAKE THE STAIRS, NOT THE ELEVATOR. 22. DANCE IN YOUR CAR. While you’re stuck in traffic, work your abs. Concentrate on your rib cage — pretend you’re an exotic dancer and swirl around. Not only will you see your waist whittle and your abs harden, you’ll release lower back tension.

23. BUY A JUMP ROPE. It’s great exercise, and even more fun if you can remember all the rhymes you jumped to as a kid. You’ll get your heart rate up and work the muscles in your upper and lower body, especially the stomach if you contract your abs while jumping.

24. WORK YOUR BUTT. Contract your buttocks for fifteen second intervals. Tighten your muscles as you breathe in and then breathe out and release. It not only firms your butt, but relieves stress.

25. ACT GOOFY. Even if you’re too busy for the gym, you can still do cardio. Put on a pair of socks and slide around the house like a skater. You’ll burn 150 calories in just ten minutes.

26. GET SOME FREE WEIGHTS. It’s all you need to start a strength-training regimen.

27. TAKE TWO STEPS AT A TIME WHEN YOU CLIMB STAIRS. Skipping a step will force your leg and buttocks muscles to extend and work harder. Plus, this movement releases endorphins that will make you feel great!

August 2016

>> Wellness Performance

Turn

STRATEGIES FOU ND IN NATIONAL BEST-SELLER BO OK

Anxiety Performance into

BY DR. TRAVIS BRADBERRY

There are two kinds of people in this world: those who believe they can make things happen, and those who believe things happen to them. The first group is convinced that the outcome of their lives and careers is more or less in their own hands, and they wouldn’t have it any other way. The second group takes more of a Forrest Gump approach — they sit around and wait for the bus to take them somewhere.

niversity of Florida psychologist Tim Judge and his colleagues have shown overwhelmingly that people who feel like they control the events in their lives more than the events control them and are confident in their abilities end up doing better on nearly every important measure of work performance.

IN JUDGE’S STUDIES, THESE INDIVIDUALS — WE’LL CALL THEM “THE EMPOWERED” — WERE FOUND TO: 1. Sell more than other employees do. 2. Give better customer service.

3. Adjust better to foreign assignments.

4. Take home an average of 50 to 150 percent more annual income than

people who feel less control over the fate of their careers.

“There is no strong performance without a little fanaticism in the performer.” -Ralph Waldo Emerson

38 HEALTHY MAGAZINE

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>> Wellness Performance

Don’t wait for the bus to take you somewhere.

STEP #1 Self-managing in good times and bad. Of course, when good times are rolling, nearly all of us believe we have the world by the tail.

What makes the Empowered people in Tim Judge’s studies special — whether they work the shop floor or in the Csuite — is that they don’t grow consumed by self-pity when the going gets tough. Just like you, the Empowered feel anxiety when hard times strike, but they use this anxiety differently. Since the Empowered believe that they have control over the outcomes in their lives, their anxiety fuels passion instead of pity, drive in lieu of despair and tenacity over trepidation. Whether the Empowered find themselves presiding over a division with tanking revenues, on the receiving end of a scathing performance review, or staring yet another job-hunting rejection in the face they refuse to wave the white flag. They redouble their efforts. The good news is that we can all get better at managing the anxiety we inevitably feel when facing difficult and uncertain situations.

STEP #3 STEP #2 Focus on freedoms, not on limitations. We’ve all heard the old mantra “life isn’t fair” since we were young.

This mantra is a voice of despair and passive inaction. While it’s true that we sometimes have limited ability to stop negative events from occurring, we are always free to choose our response. On your list of possible changes from step two, jot down all of the positive ways in which you can take action and respond to each change. You’ll surprise yourself with how much control you can wield over seemingly uncontrollable circumstances.

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Expect and prepare for change. People change and businesses go through ebbs and flows.

If you don’t anticipate change naturally, you need to set aside some time regularly — either every week or every other week — to create a list of important changes that you think could possibly happen. The purpose of this task is not to predict every change you’ll face. Rather, it will open your mind to change and sharpen your ability to spot and respond to impending changes. Even if the events from your lists never happen, the practice of anticipating and preparing for change will give you a greater sense of command over your future and prepare you for steps two and three.

STEP #4 Re-write your script. Step three is the hardest because it requires you to change the mode of thinking that you’ve grown accustomed to. Over time, we all develop mental scripts that run through our heads and influence how we feel about our circumstances and what we do in response to them. These scripts go so far as to tell us what to say and act in different situations. In order to be empowered, you’ll need to rewrite your script and change how you approach change. To do this, recall a tough time you went through recently. What was it you believed about your circumstances that prevented you from making the most of your situation or responding more effectively? Write this script down and label it as your hard-luck script. Since hindsight is 20/20, go ahead and write a more effective and empowered mental script next to it that you wish you would’ve followed. This is the perseverance script you will use to replace your hard-luck script. File this away so that you can pull it out and study it whenever you are anticipating or facing changes. When you do pull your scripts out, compare your present thinking to your hard-luck and empowered scripts. This will keep you honest and enable you to adjust your thinking so that you’re operating from an empowered script. These periodic reminders will eventually rewrite your script completely, enabling you to operate from a place of empowerment. The key thing to understand is that you are in fact facing uncertainty — the outcome of your future has not been decided. It’s up to you to develop the beliefs and mental toughness that will make you one of the Empowered.

About the author: Dr. Travis Bradberry

Bradberry is an award-winning author and has written for, or been covered by, Newsweek, BusinessWeek, Fortune, Forbes, Fast Company, Inc., U.S. News & World Report, The Wall Street Journal, The Washington Post, and The Harvard Business Review.

August 2016

WR IT T E N B Y HEALTHY-M AGA ZINE S.CO M

W EL L N ES S

NOT BEFORE BED! 5 foods to avoid just before going to sleep

40 HEALTHY MAGAZINE

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nacking just before bed is a normal thing, but this is brought on more from boredom rather than hunger, according to nutrition expert Rene Ficek at Seattle Sutton’s Healthy Eating. Furthermore, nocturnal munching tends to be on more highcalorie snacks, like ice cream, cake, and chips, and can result in exceeding needed daily calories and therefore weight gain.

One study that contained over 400 participants, done by The Center of Obesity Research and Education, showed that late night snacking is associated with higher body mass index (BMI). Not only can this late night snacking lead to weight gain, but it can also be linked to other health issues, like sleep issues and diabetes risk. According

RULE OF THUMB Don’t eat 2 hours before bed Ana Goldseker, director of nutrition for Nava Health and Vitality Centers, suggests eating at least two hours before bed. This gives the body enough time to properly digest. “You want the body to be resting at night, not digesting,” she says.

to Alyssa Cellini, nutritionist and co-founder of My Custom Cleanse, large amounts of sugar and carbohydrates that are found in snacks like ice cream and chips can offset insulin/cortisol levels and affect circadian rhythm. Sleep is highly influenced by this rhythm and if it is thrown off, you can toss and turn all night and be more inclined to hit that snooze button in the morning. High blood sugar swings and varying insulin levels are also precursors to diabetes, and late night munchies can push you in that direction.

These 5 snacks should be avoided just before bed:

1 2 3 4 5

Boxed Cereal Cereals contain carbohydrates and sugars that can spike blood sugar. There are healthier options when it comes to choosing a cereal, but even then they contain carbohydrates that the body will work to digest, making it more difficult to sleep.

Ice Cream Avoid high doses of sugar and fat before bed, as this puts some strain on our digestive systems. If our bodies are working, sleep is more difficult.

Good night time snacks

Burgers

If you must eat before going to bed, try these foods, which have been shown to be good slumber assistants.

Burgers can have a high amount of fat and be denser in calories. This can cause issues such as heartburn and increase the chance of a restless night.

Dark Chocolate Dark chocolate has been shown to have great health benefits. This delicious treat, however, contains caffeine and can make it difficult to fall asleep. You don’t find yourself drinking a cup of coffee right before bed, so you shouldn’t eat dark chocolate either.

Jalapeño Peppers and Spicy Foods Spicy foods boost metabolism and increase body temperature. They can cause gastrointestinal distress and keep you awake.

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g g PUMPKIN SEEDS g g SOY BEANS g g CHERRIES g g DARK, LEAFY GREENS Sources: The Daily Meal, ncbi.nlm.nih.gov/pubmed, greatist.com

August 2016

WEL L N ES S

Brain Boosting Exercise

Specific ways exercise benefits your mind 42 HEALTHY MAGAZINE

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Exercising isn’t just something for physical health; it also makes you feel happier and can melt your worries away! Dianna Purvis Jaffin, PhD, director of Strategy and Programs at the Center for Brain Health’s Brain Performance Institute, stated that the brain is not a separate, disconnected part “walking around on top of [the] body;” it is just as affected as any other muscle during exercise. Here are just three ways that your brain can benefit from exercise.

Step up Your Mental Strength Each of us has about 86 billion neurons in the brain. These neurons are designed to work with chemical messengers, called neurotransmitters, to help regulate almost everything in the body. According to Dr. Richard Maddock, MD, a research professor at UC Davis Medical Center, if these neurotransmitter levels are low—particularly glutamate and gamma-aminobutyric acid (GABA)— it can lead to mood disorders such as depression. There is good news, though! Moderate exercise can help increase the level of these neurotransmitters, as well as the capacity to respond to mental challenges. In a recent study done by Dr. Maddock, which was published in The Journal of Neuroscience, this increase happens whether a person is suffering from depression or not. The study did not have clear results for lower intensity exercise, but it was also recorded that increases in GABA levels were seen in participants after practicing yoga for 12 weeks.

Say Goodbye to Stress Constant stress can be detrimental to the brain. Dianna Purvis Jaffin explained that stress makes the brain secrete the “fight or flight” hormone called cortisol. This hormone is helpful in dire situations, but having a continuous elevation of cortisol has been linked to heart disease, diabetes, and memory loss. If stress seems to be taking over, increasing your fitness routine level may bring things back to a healthy level! Intense workouts can expose your body to “controlled stress,” which, according to Jaffin, helps sharpen your brain’s response time, and it turns that “fight or flight” mode off when you don’t need it.

Age Well Jaffin claims that exercise helps prevent aging and cognitive decline. In a study done by the University of Illinois, older adults who participated in consistent aerobic exercise had larger brain volumes than those who didn’t. This increase in volume involved both gray and white matter regions within the brain. The gray matter includes neurons, which are the basic cells of the central nervous system, and increasing white matter is linked to improving speed processing. Consistent exercise also showed a volume increase of the hippocampus, which involves memory and learning.

These three benefits are only the beginning of what exercise can do for the brain. Engaging in a consistent fitness routine can bring these benefits and more to both your mind and body. So get started, and give your brain the boost it needs!

WRITTEN BY SA DIE WIRTHLIN

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Sources: Cnn.com, The Journal of Neuroscience

August 2016

N U T R IT I O N

WRITTEN BY HEA LTHY- MAGA ZINE S.CO M

Proteins are made up of amino acid compounds, 22 of which the human body utilizes. The body can produce most of these compounds, but we can get 9 of them only by consuming food. In order to get these 9 protein combinations, we need a balanced diet in two types of food groups: animal proteins and plant based proteins. Animal proteins include meat, dairy and eggs, and Ware states that these generally contain all of the essential amino acids that we need. Plant based proteins—like beans, grains, nuts and soy— are rich in some amino acids, but may be lacking in others. Ware emphasizes this is why a well-balanced and diverse diet is important. Our bodies need protein for many reasons and at many different stages of growth. Infancy, pregnancy, exercise and injury are just a few examples of when a protein increase is recommended, especially since protein is considered a building block and repairer for the body.

ALL YOU NEED TO KNOW ABOUT PROTEIN

There are three nutrients that the body needs in large amounts: protein, carbohydrates and fat. Together, these three macronutrients help keep the body energized and healthy. Some may wonder what proteins are exactly and what foods contain protein? Megan Ware, RDN LD, has all of the answers.

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The average Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram of body weight per day, but it can vary for endurance and strength training athletes. Ware suggests spreading out protein consumption between three to four meals, as the body can only absorb so much protein at a time before the excess becomes waste. She suggests meals with 15–20 grams each instead of a one-time 60-gram meal. Despite the benefits, however, it is important to monitor how much protein you eat. Consuming more than 2.5 grams of protein per kilogram of body weight can increase the risk of dehydration and fatigue. Consuming more than 200–400 grams per day can lead to nausea and diarrhea. Knowing about the amount of protein in food can be very beneficial to one’s body and diet. Be sure to calculate the RDA amount with your body weight and figure out what your body needs! Source: Medicalnewstoday.com

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IN THE NE WS

“There is no evidence that people who eat low-fat dairy do better than people who eat whole-fat dairy”

RETHINK THROWING OUT MILK FAT THE CRAZE FOR LOW-FAT DAIRY MAY BE SLIMMING DOWN For years, people have been told to lose full-fat milk and to drink low fat or skim milk instead. Research has shown links between full-fat dairy, weight gain, and disease risks. BUT now those same researchers are pressing on the brakes and questioning their findings. The “golden health rule” on dairy is being challenged by new and upcoming studies.

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study directed by Dr. Dariush Mozaffarian, published in the journal Circulation, shows results from thousands of adults who were tested over a 15-year period. Blood analysis and follow-ups led to the conclusion that those “who consumed higher levels of three different byproducts of full-fat dairy had a 46% lower risk of getting diabetes than those with lower levels.” Dr. Mozaffarian states that these findings should cause a change in the policy for those recommending only low-fat dairy products. “There is no . . . evidence that people who eat low-fat dairy do better than people who eat whole-fat dairy”. Milk statistics show that between the years of 1975 and 2014, whole milk sales have decreased by 61% while 1% and sales of skim milk have increased nearly 160%. Another statistic study states that in 2012 whole milk availability dropped to 5.4 gallons per person when it had previously been 25.3 gallons in the 1970’s. Lower fat milk has leveled off to 14 gallons per person since 1998. Studies have found that when fat is reduced in a diet to decrease caloric intake, it tends to be replaced with sugar or carbohydrates. Dr. Mozaffarian states that increasing sugar or carb intake can have a worse effect on insulin and diabetes risk than simply reducing fat in the diet. He also found that full-fat dairy intake results are in fact independent of weight gain. Another study to back up these conclusions, published in the American Journal of Nutrition, analyzed the effects of full-fat and low-fat dairy on obesity and found that the consumption of high-fat dairy lowered overweight and obesity risk by 8%. Dr. Mozaffarian suggests that recommendations regarding one particular nutrient need to stop and that the focus should be on food as a whole. Removing fat from one’s diet was first recommended as a way to reduce cholesterol and unhealthy fats but instead resulted in an increased intake of carbohydrates. It backfired, and now Dr. Mozaffarian’s studies are showing that full-fat dairy regulates insulin and glucose levels, and is a healthy part of one’s diet. Highfat dairy products also provide enough calories to make people fuller which avoids the urge for sugary foods. More studies need to be done in regards to whole-fat dairy products and its health effects. Vast amounts of high-fat dairy products should also not be consumed because of these recent findings. Dr. Mozaffarian’s studies simply state that the marketing of the idea to remove fat should be thrown out, and a diet should contain a variety of dairy products. Sources: Time.com & U.S. Milk Statistics. Statistica.com

August 2016

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The SMART Clinic, fully staffed by board certified physicians, provides a comprehensive diagnostic, management and treatment facility with hospital and surgery center credentialing-the highest credentials possible. Their ground breaking endoscopic and minimally invasive treatments are equally as effective as conventional surgery—without the risk, pain, scarring and lengthy recovery associated with traditional, invasive procedures.

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N U T R IT I O N

WRITTEN BY HEA LTHY- M AGA ZINE S.CO M

Here are some causes of bad breath, and some solutions:

CONQUERING

BAD BREATH Bad breath can be an unfavorable companion throughout the day. Some individuals deal with it more in the mornings when they wake up, and a simple brushing of the teeth can be the cure. For others, however, bad breath can be consistent throughout the day and can cause issues in romantic and professional settings. But don’t worry; there are ways to defeat this culprit. 48 HEALTHY MAGAZINE

DEHYDRATION

BEING SICK, STUFFY NOSE

BRUSHING

THE TONGUE

DIET

Sometimes the underlying cause of bad breath is deeper and can’t be overcome by brushing teeth and scraping tongues. Dehydration decreases saliva production, which leads to an increase in dead cells on the tongue and gum area. Bacteria in the mouth munch on these cells, and the result is a foul odor. Make sure you are drinking plenty of liquids and minimizing or avoiding alcohol and coffee, as these particular drinks are diuretics and cause moisture deficiency.

Related to dehydration, having a stuffy nose can lead to bad breath. When you’re forced to breathe through your mouth, mouth tissue is dried out and saliva flow decreases. Less saliva equals more odorcausing bacteria. So take time to get healthy!

Brushing your teeth in the morning and at night is a hygiene must, but sometimes it is not enough for bad breath. If this is true in your case, bump up your brushing level by using a heavy-electric toothbrush, and clean those teeth after every meal. Finishing with floss and mouthwash can also be very helpful.

Not only do teeth need to be cleaned and cared for, but the tongue also needs a lot of attention. It is the breeding area for bacteria and can cause quite a stench. This is why a tongue scraper is recommended; it is a cheap and effective way to get rid of unwanted bacteria and clean up your breath.

Another cause of bad breath could be your diet. We all know that foods like garlic and onions cause unpleasant smells in the mouth, but sweets and high-protein foods could also be a problem. Sweets fuel mouth bacteria with sugar, and large amounts of high-protein foods release ketones, which don’t smell very good. Keep an eye on your diet and see if some changes need to be made. If you have done all of these things and still have a case of bad breath, go see a doctor. Further professional help might be the answer. Source: Foxnews.com, www.oprah.com

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NUTRI T I ON

Get Rid of Those

AFTERNOON MUNCHIES We all seem to experience a case of those afternoon “munchies.” Cravings take over, and we NEED to eat something! What causes these munchies, and how can they be controlled? Recent studies provide some answers. The afternoon munchies can be influenced by hunger or boredom, but a study published in the SLEEP journal states that the biggest culprit could be sleep deprivation. Lack of sleep triggers chemicals in the brain that fuel your appetite, which is similar to the effects of using marijuana. This increase in appetite can cause overeating and weight gain. Although lack of sleep has been commonly associated with overeating, researchers at the University of Chicago have linked endocannabinoids—a chemical in the body similar to THC, marijuana’s active component—to overeating foods with a high fat, sugar, and salt content. Study results found that getting only four-and-a-half hours of sleep caused up to 33% more endocannabinoids than eight-and-a-half hours of sleep. According to Erin C. Hanlon, PhD, Assistant Professor of Endocrinology at the University of Chicago, this resulted in a 46% increase of calorie intake and double the consumption of fat. Overeating can be the next-day result of sleep deprivation. Not everyone can get eight-and-a-half hours of sleep each night; in fact, the average adult gets between seven and nine hours. But when those cravings hit, there are some tools that you can use to control those afternoon munchies.

A HEALTHY PLATE If you didn’t get a good night’s rest, anticipate those munchies and plan larger portions of vegetables with lean protein sources. According to Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss, 30% of calories from each meal should come from protein.

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STOCK UP When the cravings hit, make sure your drawers are stocked with healthy snacks instead of cookies and candy. Low energy can result in sugar food cravings, so boost it with a natural sugar food like an apple.

HEALTHY FATS According to the University of Chicago study, high-carb and high-fat food cravings are the most common. If your cravings lean this way, try grabbing more healthy fat foods like an avocado or Greek yogurt. Sources: Cnn.com, SLEEP

August 2016

W EL L N ES S

SHOULD YOU COMMENT ON YOUR CHILDâ&#x20AC;&#x2122;S WEIGHT? SIMPLE ANSWER: NO. Recent research reveals some serious repercussions of early criticism. 50 HEALTHY MAGAZINE

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Parents with an overweight child can sometimes run into a difficult situation: there may be a strong desire to help the child lose weight and be healthy, but saying something could negatively affect the child’s self-confidence. The question is, as a parent, is it better to say something about your child’s weight or to keep quiet? Recent studies provide some additional insights for these sensitive situations. STUDIES HAVE SHOWN THAT A PARENT’S CRITICISM TOWARDS A CHILD’S OR TEENAGER’S WEIGHT CAN INCREASE THE RISK OF OBESITY AND DEPRESSION

A new study published in the journal of Eating and Weight Disorders states that when it comes to a child’s weight, it is best for parents to not comment. These comments may seem harmless, but they can stick with a child and uphold negative stereotypes on which a child may base their ideas of weight. Repercussions to such stereotypes can last for years and could be as serious as unhealthy dieting, binge eating and other eating disorders.

A survey done on over 500 women in their 20s and 30s showed that those whose parents made comments about their weight when they were younger were still dissatisfied with their current body weight. Women in the study who weren’t even considered overweight were still dissatisfied with their body image and wanted to lose 10 or 20 pounds. This shows the impact a parent’s comment can have—especially on girls—and how internalized it can become. Dr. Brian Wansink, director of Cornell University’s Food and Brand Lab, stated that whether the parent’s comments are said once or multiple times, the lasting negative recollection and impression is the same. Other studies have shown that a parent’s criticism towards a child’s or teenager’s weight can increase the risk of obesity and depression. But it’s not just family members who can leave such an impact. The world today is promoting that a thinner body image increases a person’s value, and with the help of social media, this standard of appearance is all children see! Combining a parent’s negative comments and the media’s fictional portrayal of an attractive weight can skew a child’s perception of themselves and their personal value. So if parents shouldn’t speak up, what are they to do? How can we prevent our children from becoming overweight and still help them feel good about themselves? According to Dr. Neumark-Sztainer, author of I’m, Like, SO Fat, situations like this are all about talking less and doing more. Parents can actually have a significant influence on a child’s eating habits without even talking about them. This is done by “mak[ing] your home a place where it’s easy to make healthy eating and physical activity choices.” Parents can stock up on healthy food and avoid buying soda or candy. Make family dinner a priority and promote physical activity by going on walks and bike rides together. Parents should also avoid criticizing their own weight. If your child is overweight, let them come to you when they’re ready and be sure to show your love and support. Sources: Well.blogs.nytimes.com

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August 2016

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.

52 HEALTHY MAGAZINE

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.

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

More than 250,000 Americans die each year from medical errors. “You have this over-appreciation and overestimate of things like cardiovascular

WRITTEN BY LAUREN TURVILLE

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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,

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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.

labels, and the FDA believes this label revamp will have a major effect on individualsâ&#x20AC;&#x2122; 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

WRITTEN BY SADIE WIRTHLIN

Government research states that about 77% of American adults look at food

August 2016

W EL L N ES S

SUN & MOSQUITOES

SUMMER SKIN CARE GUIDE FOR CHILDREN THE WHAT AND HOW ON SUNSCREEN AND MOSQUITO REPELLENT USE

ith the summer season in full swing, many people are getting outside and enjoying the heat. Warm weather often calls for pool days and campfire nights. There is a lot to do during this wonderful time of year, but with it comes the responsibility to protect your body from things like sunburn and mosquitos. This protection is especially needed for young children, and recent research provides the best guidelines.

54 HEALTHY MAGAZINE

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MOSQUITOREPELLENTS FOR KIDS Sawyer Picaridin (Fisherman’s Formula) $9 for 4 oz. Honest Co. Bug Spray $13 for 4 oz. BabyGanics Shoo Fly Deet Free Bug Spray: $10 for 6 oz. All Terrain – Kids Herbal Armor $8.50 for 3 oz.

MAKE YOUR OWN Fill a small bottle with olive oil. Add a few drops of peppermint oil. Shake, and apply to the skin. Some claim that other oils will also work, like lemon, lavender, eucalyptus, thyme, geranium, clove, sage, cinnamon, and rosemary.

I If you are a parent, you may know how important it is to shield your young children from the sun and lather on the sunscreen. There have also been several questions about using bug repellant to protect against the recent warnings against mosquito-borne viruses. While both sunscreen and bug repellant may help provide protection, there is one thing to be cautious about before applying them: chemicals. Young children and babies have more permeable skin than adults, and their bodies may be less equipped to absorb the chemicals found in sunscreen and bug repellent. Dermatologists say that it is definitely important to protect the skin, but parents might want to be aware of how much is being applied. Although more studies need to be done on this topic, here are some of the most recent guidelines.

BABIES UNDER 6 MONTHS The FDA and American Academy of Pediatrics recommend keeping babies that are under 6 months out of the direct sunlight. Use shade, protective clothing and sun hats instead of relying on sunscreen. Babies are also at a higher risk of heat dehydration, so make sure they are getting enough water and wetting their diapers regularly. As far as keeping the bugs away, netting and screens are recommended over insect repellant.

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CHILDREN 2 AND UNDER Avoid the peak hours of sun exposure, between 10 a.m. and 2 p.m. Specialists know this is not always ideal, so protective clothing is the first rule of thumb in this age group; the most effective clothes are dark colors and made from tightly woven fabrics. With mosquitoes, try applying bug repellent on clothing, and use it sparingly. Due to toxicity, buy a repellent that is picaridin-based, avoid eye and mouth contact and wash it off the skin when coming back inside.

CHILDREN 2 TO 12: When it comes to sunscreen, know that there is no such thing as “waterproof.” Instead, for children from ages 2 to 12, parents should look for products with 30 SPF or higher and are labeled as “water resistant.” Sunscreens with physical blockers are safer for children because they are less likely to be absorbed through the skin. With this in mind, seek out products with titanium or zinc as the active ingredient. A child’s cupped hand is a good guide for how much sunscreen should be applied, and reapplication should take place every 2 hours. Bug repellent for this age group is the same as children 2 and under. Sources: Well.blogs.nytimes.com, www.consumersearch.com, skyaboveus.com

n young children I prefer UV protective clothing. There are several brands with SPF labeling for swim tops, shirts, pants, and hats. For sunscreen I prefer physical blockers (those that contain titanium or zinc oxide). Most sun screens that contain physical blockers come as creams or lotions. Unfortunately, we all see people use spay on sunscreens at the pool side, and then these people wonder why they have gotten a sunburn. The reason is that most spray on sunscreens contain chemical blocker rather than physical blockers. In addition, in order for spray on sunscreens to work, they need to be applied 20-30 minutes before sun exposure, rubbed in and then reapplied rubbed again as you go out the door. I always recommend that you read your sunscreen labeling and its instructions prior to application. For protection from mosquitos I prefer that the repellants are applied to the clothing and not the skin as the article mentions above. Mosquito netting is definitely preferred for young children, because of the risk chemical absorption.

Thad W. Wilkey PA-C Comprehensive Dermatology of Idaho - Nampa

August 2016

HOW TO FLOAT THE BOISE THE FIRST TIME I FLOATED DOWNSTREAM, RIGHT THROUGH DOWNTOWN, REMINDED ME HOW IMPORTANT THIS RIVER IS TO THE CITY: FESTIVALS HAVE BEEN CREATED TO CELEBRATE IT; FRENCH TRAPPERS AND CAPTAIN BONNEVILLE FLIPPED OUT UPON SEEING THIS TREE-LINED BODY OF WATER IN THE MIDDLE OF ALL THE DIRT AND SAGEBRUSH; AND EVEN MATISYAHU WAS SPOTTED FLOATING BY LAST YEAR. FOLLOW THESE RULES FOR SAFETY. BEFORE YOU THROW ANY OLD POOL TOY INTO THE WATER, THERE ARE A FEW RULES: 56 HEALTHY MAGAZINE

•

Do not float the river before it officially opens! The water will be too high, and fallen trees and debris have yet to be cleared. It typically opens late June or early July, so be patient and check online for the official announcement.

•

Alcohol was outlawed in 2005, so you can’t bring a six-pack along anymore. Save it for the traditional post-float barbecue.

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W R I T T E N B Y S E V E R I N A G AT E S

LOC AL FUN

WHERE TO PUT-IN AND HOW TO ACQUIRE YOUR FLOATATION DEVICE. Put-in (start) at Barber Park, about 20 minutes east of downtown. Turn on Eckert Rd. (a right off Warm Springs or a left off Boise Ave. — both routes are popular) and follow it until you see the park.

Boise State University is on the opposite bank. If you’re floating around noon on a weekday, there’s a good chance the marching band is practicing on the famous Smurf Turf.

At the start, Epley’s Boise River Rentals rents tubes and rafts for $12-$55 for three hours, and has free air stations if you’ve brought your own. The river water is shallow here, so maneuver your flotation device and hop in.

There are small islands in the river here, and the more adventurous go to the right, which has less room to avoid branches and leaves. I stay left to avoid getting stuck or, worse, pulled under.

STAY AFLOAT AND WATCH FOR WEIRS.

MAKE SURE YOU GET OUT BEFORE THE DIVERSION DAM.

Shortly after the start, an island splits the waterway. Stay to the left, as the right fork is much narrower and may not keep you afloat. Keep the tube steady when you reach diversion weirs, mini-waterfalls that try to topple you out of your tube. It’s a mix of instinct and keeping the front of the raft or tube up. I just learned to swim the day before my first float, and kept watching the little white dog on the raft ahead of me (pets are okay, if they have a lifejacket). She was shifting her center of gravity for each weir, and I remember thinking, “If she can do it without falling off, so can I.”

ENJOY THE LEISURELY RIDE. The first two miles are a chance to enjoy the 90° F sunshine and the views: sagebrushcovered foothills to the right, creepy giant herons’ nests high in the trees to the left. The foothills give way to a golf course, where floater rest stops are an opportunity to throw away trash or use the restroom.

RIVER •

Wear a life vest, especially if you’re not a strong swimmer. (Kids should always wear a life vest.) It’ll give you peace of mind while going over the diversion weirs, and the last place you want to be if you can’t swim is in a river filled with drunk people (see rule above), especially if your tube pops.

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Steer left when you see the bright orange bridge, unless you enjoy getting soaked by the rowdy college kids cannonballing next to you. Then begins the “Ribbon of Jewels” — city parks honoring famous local women. The first is Municipal (not named after a woman), the former “hobo jungle” (named for the unemployed workers during the Depression). The riverbanks here are full of geese, loons, and two types of mallards. Floating before noon or early in the evening increases chances of muskrat, fox, and doe with fawn sightings.

Once you’ve cleared the island and are floating under the old wood-and-iron railroad bridge, start shifting to the left. This is Ann Morrison Park, named after “The First Lady of Construction” — the wife of Henry Morrison, whose construction company was instrumental in building both Hoover Dam and The Kennedy Center. There are two docks to the left, located on each side of the footbridge. You must take out here — a dangerous diversion dam is ahead, and people have drowned floating unsanctioned sections.

REWARD YOURSELF HEARTILY. Epley’s has a rental return point in Ann Morrison, and runs a $3 shuttle bus that can take floaters back to the start at Barber Park. If you came with me, though, you’d have already parked a car full of coolers and barbecue supplies at Ann Morrison, and used the shuttle bus to get to the start in the first place. This means we’ll be immediately starting up the grill and refreshing our sundrained selves at the finish.

FOOD ALWAYS SEEMS TO TASTE BETTER IN A SWIMSUIT, DOESN’T IT? ABOUT THE AUTHOR:

Floating under the Broadway Bridge gets you into Julia Davis Park, the oldest park in Boise. A former orchard named after one of the original citizens, it holds several museums and Zoo Boise. Quickly look to the right just past the Friendship Bridge to catch a glimpse of Julius the Giraffe eating some leaves.

Severina Gates may be a Boise native, but refuses to be considered a small town girl. Preferring long-term travel, Severina has spent 5 months in Brighton admiring British accents and a year in Örebro attempting the melodic qualities of Swedish. She currently lives in Boston, where she's trying wicked hard to keep her R's where they should be. Follow her @missgates.

August 2016

BACK TO SCHOOL WITH

ASTHMA

58 HEALTHY MAGAZINE

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Medical Editor Contribution

Ready or not here it comes! Back to school time is already upon us. There’s hustle and bustle in the clothing stores and the school supply aisles are packed with eager and excited students and parents. For parents who have children with asthma it may not be as exciting. It can be very overwhelming. Provided are some tips to get ready for the school year.

Don’t assume people know how to help your child when he or she has an asthma attack. Talk with your child’s teacher(s). Inform them of the symptoms (recurrent coughing, shortness of breath, wheezing, etc.) that can develop and inform them on how to help your child use an inhaler.

Talk with the school nurse. Inform him or her that your child has asthma. Ask what precautions can be made to help keep your child safe, such as keeping a rescue inhaler near your child at all times. Review the protocol with the nurse and ask who will notify parents or guardians if your child has an asthma attack. Identify any potential asthma triggers in the school at that time as well.

Talk with your child. Make sure he or she knows what to do when having an asthma attack. Encourage your child to seek out help from an adult when he or she first develops symptoms instead of waiting.

Schedule a visit with your allergy and asthma specialist. It is helpful to have your child’s lung function assessed and make sure his or her asthma is controlled prior to returning to school. At that visit, bring necessary school forms to be reviewed and signed so that your child’s rescue inhaler can be kept with him or her at all times. You can develop an asthma plan with your doctor at that time. Lastly, you can either have your child receive the flu vaccine or plan when they will be vaccinated.

Make sure your child is taking his or her controller medications as prescribed if one has been prescribed. This could potentially help minimize asthma attacks at school and could keep your child safe. Compliance with asthma medications and the asthma plan is so important. Please ensure your child is getting the appropriate medications as prescribed.

W RITTE N B Y

DR. DOU GLAS J ONE S Dr Jones is the medical editor for Healthy Magazine for Allergy, Asthma & Immunology. He attended school at Penn State University College of Medicine. He can be reached at: 801-775-9800, http://rockymountainallergy.com/, Twitter:@RockyMtnAllergy

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Being very open and honest with all those that your child is surrounded by can help relieve some anxiety. Always be willing to teach others about how best to help your child.

August 2016

It's Not

{FITNESS}

SHAKESP EARE To Do or Not To Do That is the Question

Exercise, diet and fitness information is accessible—thanks to the Internet. Sometimes, however, there can be an information overload, like the health commercials that ramble on without really telling you anything. When you're looking for real answers it can be really overwhelming. An intelligent exerciser is always asking questions and using information to improve their workouts and their performance. The problem is that there are so many opinions and answers as to what is the “best” exercise or workout that it can be very confusing. If you search long enough you could find any data that supports either side of an exercise theory or debate.

HOW CAN YOU MAKE GOOD DECISIONS WHEN IT COMES TO YOUR HEALTH? CONSULT WITH QUALIFIED PROFESSIONALS. Make sure the person you contact is giving you recommendations within their “Scope of Practice.” Many can make recommendations or share personal stories but they may not be applicable to you or their expertise. READ INFORMATION FROM REPUTABLE RESOURCES. Be careful of popular magazines that want to promote the latest “trend” or make promises of a skinny body in 5 minutes. Remember: check the source of the information to see if they are qualified to know what they are talking about. KEEP UP ON THE LATEST FITNESS INFORMATION.

This can be difficult because the industry is ever-changing. The more science improves, the more we apply that information and evolve how we should train. If the information is too technical or confusing, use your qualified trainers to help you sort out information.

WHEN CHOOSING AN EXERCISE OR A WORKOUT, base your decisions by weighing out the pros and cons of why this certain program would be good for you. Avoid hard-edge judgments of saying this exercise is “right,” “never,” “the best way,” “contra-indicated" or “wrong.” An exercise that is good for one person may not be for another. There is no “one exercise program fits all.” EVALUATE YOUR EXERCISE CHOICES and make sure that the ones you choose will help you achieve the goals you have set. Just because an exercise is good doesn't mean that it would be a good choice if it doesn't help you reach your goals.

WEIGH THE RISKS OF AN EXERCISE.

ABOUT THE AUTHOR

Even if the exercise is intense, fun, and challenging, you have to decide if the benefits outweigh the risks.

Lisa Mathews

THE BOTTOM LINE: Effective and safe exercise programs should be based

is a Certified Personal Trainer and Certified Pilates Instructor with Treehouse Athletic Club editor@stardocs.com

on an assessment of all the pros and cons of each exercise. You should weigh the risks vs. the benefits and personalize it to what your goals and physical needs are.

60 HEALTHY MAGAZINE

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August 2016

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.

62 HEALTHY MAGAZINE

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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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August 2016

DOUBLE-SMOKED HAM WITH STRAWBERRY-MANGO SALSA

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

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,

8 Carve the ham and serve warm with the salsa.

64 HEALTHY MAGAZINE

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Amazing Omelets & Hand-Crafted Crepes Succulent Salads Sensational Sandwiches Cravable Stuffed Baguettes Gourmet Burgers

pure food indulgence BISTRO72.NET (801) 768-7415 Open to the public Thanksgiving Point Golf Clubhouse 3300 Club House Dr, Lehi

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August 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

1 Prepare the grill for direct and indirect

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

2 Generously brush the short ribs all over

3 Place a large, grill-proof Dutch oven over

4 Transfer the short ribs to the Dutch oven,

66 HEALTHY MAGAZINE

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Elegant Eats

d a l a s t e e b d e roast

bluelemon.com Salt Lake City, UT 801.328.2583 55 W. South Temple

Highland, UT 801.756.7993 11073 N. Alpine Hwy

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Cottonwood Heights, UT 801.944.7787 6910 S. Highland Dr.

Sandy, UT 801.944.7750 11372 S. State Street

Ogden, UT 801.612.2583 339 East 2250 South

Farmington, UT 844 Clark Lane (Station Park)

August 2016

NU T R IT I O N

A SALTY AFFAIR

THE CONTROVERSY ON WHAT IS TOO MUCH OR TOO LITTLE

68 HEALTHY MAGAZINE

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The topic of salt intake levels has been a talk of controversy for several years now. Studies have shown that Americans consume more than the 2,300 milligrams of salt recommended by the Dietary Guidelines, which can cause an increased risk of heart disease and stroke. Other studies, however, are stating that 2,300 milligrams is too low and that a higher salt intake is needed to assist proper body function. The debate is in motion, and some of these findings may help when it comes to choosing a side. A recent report done by The Centers for Disease Control and Prevention showed that over 90% of Americans are overconsuming salt by 1,000 milligrams. Because of these alarming statistics, the US Food and Drug Administration (FDA) has issued an initiative to reduce the amount of sodium in more than 150 categories of processed foods, which is where 75% of consumed salt comes from. The FDA stated that this new initiative is set to provide strategies that will help the food industry set goals for lowering the amount of sodium in specific foods. By decreasing the amount of sodium intake, the FDA hopes to also decrease the amount of salt-related illnesses. Eating too much salt can cause an increase in hypertension, stroke and even liver damage. A study in the Journal of Agricultural and Food Chemistry has also linked an increase of salt intake to an increase in the risk of multiple sclerosis (MS) and cardiovascular disease. Too much salt causes the body to retain water and can strain the heart and blood vessels, resulting in an increased blood pressure. Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention in the Departments of Nutrition and Genetics and Complex Diseases, has conducted and supervised many studies which have shown that excess dietary sodium contributes to high blood pressure, a leading cause of heart disease and stroke. With almost 70% of adults in the US facing health risks related to a sodium increase, Dr. Sacks endorses the FDAâ&#x20AC;&#x2122;s approach to lower the upper-limit of daily salt consumption.

On the other side of the spectrum, researchers are suggesting that the daily 2,300 milligrams of salt intake is too low. The American Heart Association (AHA) shows that 90% of Americans get their sodium intake from sodium chloride, which is found in table salt and is often added to processed foods. Salt helps the body with nerve and muscle function by regulating body fluids and fighting off harmful bacteria. Medical News Today says that a daily consumption of 3,000 milligrams of salt might be too little.

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Researchers from McMaster University in Canada found that adults who consumed less than 3,000 milligrams of salt per day were at greater risk for heart attack, stroke and premature death. McMaster University also found that a high salt intakeâ&#x20AC;&#x201D;defined as 6,000 milligrams per dayâ&#x20AC;&#x201D;only affected adults who were already considered to have high blood pressure. They suggest reducing salt levels for people with hypertension, but not reducing it overall. A lot of research has been done on the overconsumption and under consumption of salt, but larger and more detailed studies are needed for accurate and proper recommendations. Until then, you can moderate your salt intake by cooking with fresh and unprocessed ingredients. Processed food generally has consequences beyond sodium. Sources: Medicalnewstoday.com, Hsph.harvard.edu

August 2016

>> Food Nutrition

Antioxidants. It’s fun to say. And they are all the rage, with real science behind it discovering the cell-protecting nutrients found in a wide range of foods that can help combat heart disease, cancer, the effects of aging and other conditions.

ANTIOXIDANTRICH FOODS BY MICHAEL ALEXANDER

BONUS:

10 diet friendly quick tips!

HERE’S A QUICK-LIST OF FOODS TO HELP YOU ADD MORE DISEASE-FIGHTING ANTIOXIDANTS TO YOUR DIET.

one Berries

APPLES (Fuji, Gala, Granny Smith, Delicious, with skin) ARTICHOKES (cooked) BEANS (black, red kidney, pinto) BLACKBERRIES BLUEBERRIES (cultivated, wild) CHERRIES (sweet) CHOCOLATE (dark) CRANBERRIES (cooked) CRUCIFEROUS VEGETABLES (broccoli, brussels sprouts, cauliflower, kale) PECANS PLUMS (black, red) POMEGRANATES PRUNES RASPBERRIES STRAWBERRIES SWEET POTATOES TEA (black, green, white, oolong) TOMATOES

Blueberries, raspberries, blackberries or strawberries

THESE NATURALLY-OCCURRING COMPOUNDS protect the body from harmful, excess free radicals, sweeping them up before they can cause damage. Experts say a diet rich in fruits and vegetables can help you ward off infections like colds and flu. That’s because these super foods contain immune-boosting antioxidants. Antioxidants are vitamins, minerals and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer and arthritis. Free radicals can also interfere with your immune system. So fighting off damage with antioxidants helps

keep your immune system strong, making you better able to ward off colds, flu, and other infections. And the best way to lay an antioxidantrich foundation that’s inhospitable to toxins and free radicals is through a combination of whole foods. Few fruits have quite the provocative allure, the fragile charm or the nutrients of berries. They’re full of fiber, minerals

and vitamins, and loaded with healing antioxidants. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Strawberries, raspberries and blackberries contain ellagic acid, a plant compound that combats carcinogens. Blueberries also appear to delay the onset of age-related loss of cognitive function.

Quick Tips: Stir raspberries into vanilla yogurt, add whole blueberries to salads, or dress up sliced strawberries with a little honey, balsamic vinegar and black pepper.

70 HEALTHY MAGAZINE

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>> Food Nutrition

two

three

Broccoli Broccoli, cabbage, cauliflower and brussels sprouts

Maybe you never listened when Mom said, “Eat your broccoli.” So listen now. Broccoli and other cruciferous vegetables like cabbage, cauliflower and brussels sprouts can help prevent cancer and ward off heart disease. Cruciferous vegetables contain a compound called indole-3-carbinol (I3C — a potent antioxidant that breaks down estrogen in the body) that

reduces the risk of breast cancer and other estrogensensitive cancers, like cancer of the ovaries and cervix. Other studies have shown that broccoli can help fight cervical dysplasia, a precancerous condition. Broccoli also contains other protective constituents like betacarotene, which can help prevent cancer and heart disease.

Quick Tips: Wrap cooked, chilled broccoli with roasted pepper strips, or toss steamed broccoli with olive oil, chopped black olives and crushed red pepper flakes.

four

Red grapes

Tomatoes

Cooked or prepared with oil

Tomatoes ward off certain kinds of cancer, prevent macular degeneration and cataracts, and help maintain mental function as we age. Tomatoes contain lycopene, a relatively rare member of the carotenoid family, also found in pink grapefruit and twice as powerful as betacarotene. Studies have shown that men who eat more tomatoes or tomato sauce have signifi-

Red wine

cantly lower rates of prostate cancer. Other studies suggest lycopene can help prevent lung, colon and breast cancers. Tomatoes also contain the antioxidant glutathione, which helps boost immune function. Note: cooked tomatoes are preferable, since heat allows more desirable antioxidants in tomatoes to be made available to the body.

Quick Tips: Add minced sundried tomatoes to mashed potatoes, or toss Roma tomatoes with chopped fresh basil and olive oil. Serve over pasta.

A little red wine can keep your heart beating longer and stronger. Why? Mostly because of substances called resveratrol and quercetin found in red grapes. These potent antioxidants boost heart health by acting as free-radical scavengers, reducing

platelet aggregation and helping blood vessels remain open and flexible. Resveratrol can also protect against cancer and reduce the risk of inflammatory diseases, gastric ulcers, stroke and even osteoporosis.

Quick Tips: Snack on frozen red grapes for a sweet treat, or heat organic red wine with cinnamon sticks and a few whole cloves.

five Garlic

Roasted or used for flavor

The “stinking rose,” perhaps the world’s oldest known medicinal and culinary herb, is packed with antioxidants that can help fend off cancer, heart disease and the effects of aging. The sulfur compounds that give garlic its pungent odor are thought to be responsible for its healing benefits. Studies have shown that garlic

keeps the heart healthy by lowering cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood from clotting. Other studies suggest that eating garlic regularly can help prevent cancer. It also has potent anti-fungal properties and can help treat asthma and yeast infections.

Quick Tips: Roast whole heads of garlic until soft, and spread on warm baguette slices or puree roasted peppers with garlic for a fast sauce.

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August 2016

WELLNESS | EA RTH

EARTH

15 ways to save our planet FOLLOW THIS EASY GUIDE TO HELP M A K E Y O U R L I F E M O R E E A R T H - F R I E N D LY.

T 1

hink you could lead a more eco-friendly life? Here are the best, most effective steps you can take, from Taylor Grant, the Executive Environmental Advisor of the EMA (Environmental Media Association).

REDUCE THE WATER TEMPERATURE IN YOUR HOME. Is the temper-

ature of your shower scalding hot? If you cool your water heater from 140°F to 120°F, you’ll prevent burns and save up to 10% of your home’s energy use.

CUT DOWN ON YOUR FOOD MILES. Food typically travels 1,000 miles before it gets to you, and each of those miles involves the emission of CO2. Cut back by supporting your area’s agriculture: visit a farmer’s market, look for regional produce at the grocery shop or create a garden of your own.

COMBINE YOUR TRIPS. Did you know that each week the average

REUSE YOUR TOWELS. When staying in hotels, use your sheets and

DO THE DRIVE-THROUGH. If you must wash your car, take it to a

American household makes 19 different car trips of 7 miles or less? If we combined or skipped two of those trips we could save 3.6 billion gallons of gasoline.

towels more than once. Doing so will save the hotel an estimated 72,000 gallons of water and 480 gallons of detergent per year.

car wash. Professional car washes use an average of 32 gallons of water per vehicle, but cleaning your car in the driveway can use up to 10 times more water.

Go Green Therefore, simple daily choices and every dollar you spend make a huge contribution not only to your health and wellness, but to that of the planet’s as well.

72 HEALTHY MAGAZINE

TAKE QUICK SHOWERS

Did you know that showers account for 32 percent of a home’s water usage? By installing a low-flow showerhead a family of four can save up to 20,000 gallons of water each year.

6 7 8 9 10 11

CARRY REUSABLE BAGS

In the United States we consume approximately 100 billion plastic bags each year. Try using and reusing a canvas bag for your shopping and you will save almost 1000 bags per year.

STOP YOUR IDLING. If your car is idling for more than 30 seconds and you’re not in traffic, turn it off. An idling car gets 0 miles to the gallon. If the average American can reduce their idling by 2 minutes, our country can save 400 million gallons of gasoline each year. LET THE DISHWASHER WORK. Scrape your dishes off rather than pre-rinsing before loading the dishwasher. You’ll save as much as 20 gallons per full load, and your dishes will be just as clean. REPAIR THOSE LEAKS. When cleaning your house or making re-

pairs, be sure to check your house for leaky faucets or running toilets. Fixing can save you up to 2,700 gallons of water per year. RECYCLE RATHER THAN TRASH. Sort and recycle your waste. If we could convince every American to recycle even just the Sunday paper each week, we could save over 500,000 trees, every week. DON’T SPEED. Speeding on the road will decrease a car’s fuel

economy by as much as 7 percent. If only 1/3 of all drivers decreased their speed by 5 miles per hour it would save about 2.5 billion gallons of gas. Take your foot off the pedal! PUMP THEM UP. Riding on under-inflated tires can decrease your car’s mileage. Surprisingly, about 25% of all cars on the road have under-inflated tires. If all drivers checked their air pressure it could save over 800 million gallons of gasoline.

SET UP A RECYCLE PROGRAM

On average, up to 80% of a school’s waste stream can be recycled, and about ½ of that waste is in paper form. Work with your neighborhood or child’s school and make sure that recycling is taking place.

USE A SMARTER PAINT

According to the EPA, the air inside your home is up to three times more polluted than the air outdoors. Much of this pollution comes from paints and finishes. If you are going to repaint rooms in your house, look for low or no-VOC (volatile organic compounds) paint.

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August 2016

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74 HEALTHY MAGAZINE

DR. MICHAEL ZUFELT

H a i r r e s t o R a t i o n C e n t e r o f.c o m 2104 FORT UNION BLVD, SLC, UT

H a i r Re s t o r a t 2104 FORT

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August 2016

Medical Editor Contribution

PISS-ED OFF

PROSTATE ENLARGEMENT, RESULTING URINARY ISSUES, AND A REAL BREAKTHROUGH: UROLIFTÂ®

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Medical Editor Contribution

THE SAD STATE OF MEN’S HEALTH

BPH PILLS

HEAT TREATMENTS

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 worse 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, quite bothersome, but not typically life-threatening condition called Benign Prostatic Hyperplasia (BPH). As with many human conditions, BPH is best addressed early, when it’s easily treatable, than late. As an added bonus, prostate cancer (men’s most common cancer), which usually causes no symptoms, can often be diagnosed when a man is being evaluated for BPH.

Three types of FDA-approved BPH medications are available: one kind relaxes the muscular portion of the prostate, another shrinks the prostate by affecting the glands in the prostate that produce the semen, and the third seems to improve blood flow. Though these drugs can often improve symptoms to some degree, at least one-third of men soon discontinue their pills (often because of cost, dizziness, or sexual side effects). Some men are then referred to a urologist, but some just get frustrated and give up (and their BPH inevitably slowly progresses).

The application of heat to the prostate makes some sense (heat definitely kills the cells that form the building blocks of BPH), so in the early 2000’s microwave (TUMT) and radiofrequency (TUNA) were introduced. Both procedures are designed to deliver heat to the prostate in the office setting (rather than OR) under something less than general anesthesia. Unfortunately, both proved quite painful and often failed as early as 1-2 years, requiring some sort of additional BPH procedure. A recently FDA-cleared BPH office treatment called Rezum® in which steam is injected into the prostate looks promising, but longer studies are needed. All heat procedures require a catheter afterward, and generally for longer periods than with TURP.

WHAT’S BPH? The prostate gland is a golf ball sized organ situated beneath a man’s bladder, the function of which is the production of semen expelled with ejaculation. Although a sexual organ, the urethra tube through which a man urinates runs through the center of the prostate; BPH, or non-cancerous prostate growth, causes the lobes of the prostate to squeeze on the urethra, and this blockage most often explains the annoying changes in urination affecting aging men. Essentially all men with testosterone have growing prostates so it isn’t surprising that the percentage of men with bothersome urinary complaints slowly and steadily increases so that by the 60s over 70% of men are affected by BPH (>500 million men worldwide).

BPH SYMPTOMS: • A FREQUENT AND URGENT NEED TO URINATE, DAY AND NIGHT, OCCASIONALLY RESULTING IN NOT MAKING IT IN TIME, LEAKING URINE • A WEAK STREAM, OFTEN SLOW TO START, SOMETIMES INCOMPLETE EMPTYING; SO THESE GUYS FIND THEMSELVES STANDING THERE WAITING, EVEN STRAINING, JUST TO RELIEVE BLADDER PRESSURE • URINE FLOW THAT STOPS AND STARTS, AND DRIBBLES OFF AT THE END *Not all symptoms affect all BPH sufferers, and importantly it’s really not about the SIZE of the prostate, its more about the SQUEEZE on the urethra—even small prostates can cause bothersome BPH symptoms Some men tolerate these symptoms as just annoyances, assuming they’re a natural part of aging. Others may try unproven over-the-counter supplements (many are costly, but none has ever been shown to be more effective than a sugar pill). Importantly, when left untreated, progressive BPH can lead to infections, bladder dysfunction and bladder stone formation, and sometimes culminates in the complete inability to urinate (typically requiring a trip to the emergency room, and placement of a catheter tube through the penis—it goes without saying that men really dislike catheters). The end result of the bladder pressure caused by untreated severe BPH can be irreversible kidney damage. Fortunately, if approached early and proactively, BPH is quite treatable.

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TURP First performed in the 1930s, this surgical procedure, which removes the obstructing prostate tissue using a telescope and heated wire, requires a trip to an operating room and general or spinal anesthesia; it almost always improves symptoms and to a greater degree than drugs. While there have been technical advances, this procedure (widely considered the “Gold Standard” BPH procedure) can cause significant bleeding, requires a catheter for up to a few days afterward, and sometimes leads to a short hospital stay. To avoid further issues, including delayed bleeding, full unrestricted activity is usually delayed a month or so. TURP surgery also has significant sexual risks including a >60% inability to ever again ejaculate (or expel semen with orgasm), and 10% risk of permanent erectile dysfunction. Newer LASER versions of TURP are available and cause less bleeding but still require full anesthesia and a catheter, have a longer recovery period than TURP, and a higher re-treatment rate than TURP. Given these risks it not surprising that only 2% of all BPH patients choose TURP or LASER surgery. Fully aware of the shortcomings of pills and TURP, urologists have sought alternatives for their BPH patients for years.

ABJECT FAILURES Evaluated extensively in the late 1990s, balloon dilation and metal stents, analogous to certain cardiovascular procedures, simply did not work in the prostate. These procedures have been off the market for many years.

UROLIFT® Invented by engineers in 2004 and FDA-cleared in 2013, this novel mechanical solution to the mechanical problem of the obstructing of prostate allows urologists to place tiny anchors which pull the prostate lobes apart thereby opening the urethra (like curtain tie-backs)—without heating or cutting. Since UroLift® is quite tolerable under local anesthesia, it is typically performed quickly and safely in a urologist’s office. A catheter is rarely needed, and mild side effects (like bleeding, burning, and dull aching) generally resolve within one to two weeks allowing for rapid return to full activity (most can return to work the next day for example). When compared to TURP in a recent head to head study, it has been convincingly demonstrated that UroLift® patients recover faster and are more satisfied, with the same reported quality of life. And, very uniquely, in nearly 10,000 UroLift® cases worldwide no one has reported any sexual side-effects. As someone who has cared for men with BPH for nearly 30 years, to me (and many in my field) UroLift® represents a game-changing, breakthrough technology, and it gives men who otherwise would be frustrated (even “pissed”?) with the available treatment options significant hope. Finally, although most men over 50 have BPH symptoms, not everyone with BPH needs a 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 is proficient with UroLift®.

W RI T TE N B Y

D R . S T E V E GA N G E Dr Gange is the national editor for Healthy Magazine for Urology. He attended school at the UCLA School of Medicine. He can be reached at: 801-993-1800, http://summiturologygroup.com/, ppmd@wucmd.com, twitter: @sngppmd

August 2016

Medical Editor Contribution

WHAT IS THIS

BULGE? IDENTIFYING HERNIAS AND OTHER ISSUES

78 HEALTHY MAGAZINE

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Medical Editor Contribution

If you find some new bulge or painful area on your belly that you can push back in, it’s probably a hernia. The most common place to have a hernia occur is in the groin just above where your leg attaches to your body. In that location 1 in 20 males will have a hernia in their lifetime. Other frequent locations include at the belly button or along previous incision sites. One common bulge that people mistake for a hernia is called “Diastasis Recti.” It is an enlarged football shape bulge in the middle between the belly button and the chest. It is mostly seen when trying to sit up. It is a widened connection between the six pack muscles that bows out when straining. There is not a hole in the muscle wall like there is when a hernia is present. There is no risk for strangulation and most are not painful. Health insurance companies consider it a cosmetic problem. Plastic surgeons usually repair them during “tummy tucks.”

Should I do something about a hernia?

What else can I do? There are Trusses devices. They look like athletic support with a small pad to place pressure over the area. They can help a little but are not very effective and will not ultimately prevent the possibility of strangulation. Trusses are associated with negative consequences and generally should not be used to manage symptoms related to inguinal hernias. Sometimes avoiding straining can lessen the pain. If its bothering you then you should be evaluated.

Who fixes these problems? Most hernias are repaired by General Surgeons- physicians who specialize in surgery with hernias being one of the most common procedures they perform. If you have a pain in an area where hernias are common then you should get it checked out.

How are they repaired? To repair a hernia the muscle wall boundary needs to be re-established. It can be sewn closed, covered with a piece of mesh or a combination of the two. Most hernias can be repaired and patients can go home the same day. The approach for the repair can be decided with discussion between you and your surgeon. There are several methods of repair and most include using mesh. The mesh is a non-absorbable material that looks like a piece of window screen. It scars in place and will reinforce the weakened tissue of the hernia site to keep your insides from pushing through the muscle wall. The location, availability, surgeon preference, and size of the hernia are all factors in deciding if or what type of mesh may be used.

Laparoscopic or open repair: which is best? An open repair is when an incision is made and the hernia is sewn closed or where mesh is placed. It is very common and in many cases the preferred approach. Groin hernias can be repaired with local anesthetic and some sedation in an open technique. Patients feel better waking up, have a

Remember that true hernias will never go away and in time they usually get bigger. The most significant risk is that intestines can be trapped, cause pain or even strangulate a piece of bowel that can die within six hours of having its blood supply cut off. For women there is a higher risk of that possibility in groin hernias than men. So those should be considered for repair. In both men and women if it’s small and not bothersome then carefully watching may be reasonable. Any increase in pain, nausea or vomiting should indicate urgent evaluation for repair. In one medical study 25 percent of men with inguinal hernias and no symptoms ultimately needed surgery within a two-year period of time.

WR IT T EN BY

DR. DA RRIN H A NSEN Dr Hansen is the medical editor for Healthy Magazine for Lap-Band & General Surgery. He attended school at the University of Utah School of Medicine. He can be reached at: 801-523-6177, http://utahlapband.com/, dfhansen@ Hotmail.com, Linkedin.com/in/dfhansen

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August 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 the Salt Lake, Utah, and Tooele counties. 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,

80 HEALTHY MAGAZINE

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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How do Cavities form? AN ALTERNATE THEORY Facebook.com/HealthyMag

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.

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.

August 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 Premier 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, stop by or see us online at UTAHLAPBAND.COM.

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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August 2016

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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: • • • • • • •

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

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98 N 1100 E, Ste. 302 | American Fork, Utah 84003 98 N 1100 E, Ste. 302 | American Fork, Utah August 840032016 91 801.492.2300 | AmericanForkClinic.org 801.492.2300 | AmericanForkClinic.org

Where do people get concussions?

Sports Medicine / Neuropsychology American Fork, Provo, Payson

38%

from sports

62%

from everything else

A Concussion Discussion with Dr. Brent Rich & Dr. Jim Snyder of Utah County

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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CONCUSSIONS: A NATIONAL EPIDEMIC? 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 American Fork, Provo, Payson AN EFFECTIVE DUO

Treatment must be personalized for everyone, but effective treatment generally includes:

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.

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.

“It’s like one plus one equals three,” Dr. Rich says. “We are able to provide better care together than we would apart.”

gg Sleep hygiene training. gg Pain management.

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.

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.

Thousands of patients have experienced the effectiveness of this team. The doctors estimate they see about 1,200 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.

“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.

SHOULD I GO SEE A DOCTOR? Here are the symptoms that should cause you to go see a doctor. gg Sleep disturbance gg Headache pain

Post-Concussion Symptom Scale

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

“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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Vomiting

Balance Problems Dizziness

Visual Problems Sensitivity to Noise

Thinking

severe

Sensitivity to Light

Sleep

moderate

Fatigue

Emotional

These symptoms don’t just go away, and sometimes get worse.

mild

none

Headache Nausea

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

AMERICAN FORK

Name:_____________________________________________________________________________________________ Date: __________________

Physical

I HIT MY HEAD.

Offices

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

* not applicable * not applicable

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

Utah Valley Sports Medicine 98 N. 1100 East Suite 103 (South end of American Fork Hospital campus) 801-492-2663 PROVO Utah Valley Sports Medicine 1157 N. 300 W suite 201 (North end of Utah Valley Hospital Campus) 801-357-1200 PAYSON 854 S Turf Farm Rd. Ste. 1 (Part of InstaCare) 801-465-6213 Our concussion clinic staff consists of the following: SPORTS MEDICINE Brent S Rich, MD Eric R Robinson, MD Chris R Gordon, MD Matt C Evans, MD NEUROPSYCHOLOGY James L Snyder, PhD Alina K Fong, PhD Robert B Burr, PhD

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

August 2016

The HPV Vaccine: Get the Facts First Patricia Judson Lancaster, MD Jordan Valley Medical Center Most people have heard of the human papillomavirus (HPV) and its connection to cervical cancer; however, there seems to be some misinformation surrounding the effectiveness of and the need for the HPV vaccination.

Of course, the question of safety often comes up and gathering credible information from a medical professional is encouraged. However, in the seven years of HPV vaccine safety studies and monitoring since the vaccine was licensed, no serious safety concerns have been identified. With any vaccination, side effects can occur, but those most commonly associated with the HPV vaccine are mild.

HPV infection is most common in people in their teens and early 20s. Most women and men will be infected with at least one type of HPV at some point in their lives. It is estimated that 79 million Americans are currently infected with HPV and 14 million new infections occur each year in the United States. Each year in the United States, an estimated 26,000 new cancers are caused by HPV, and the rates are increasing. Cervical cancer is the most common HPV-associated cancer among women. The majority of cervical cancers occur in young women between the ages of 20 to 44, and the majority of these cases could potentially be prevented if individuals were vaccinated against HPV. Routine HPV vaccination is recommended for both boys and girls ages 11-12 years, with catch-up vaccinations available for men and women into their early adulthood. Research shows that the vaccine can prevent over 80 percent of HPV infections.

The new Jordan Valley Cancer Center will open in summer 2016â&#x20AC;&#x201D; a two-story cancer facility for inpatient and outpatient care. The Cancer Centerâ&#x20AC;&#x2122;s specialties will include hemotologic services, breast, urological, gynecological, head, neck and gastrointestinal treatment. In addition to the services already provided, the Center will have the space, technology and expertise needed to treat each patient completely. For more information, go to JVCancerCenter.com.

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Opening in 2016 In 2016, Jordan Valley Medical Center will open its new community Cancer Center—a two-story cancer facility for inpatient and outpatient care. The Cancer Center’s specialties will include hemotologic services, breast, urological, gynecological, head, neck and gastrointestinal treatment. In addition to the services already provided, we will have the space, technology and expertise needed to treat each patient completely—from diagnosis through treatment and on to survivorship. Our specialties and treatments will include: Medical Oncology: Partnering with Utah Cancer Specialists for medical oncology, the Jordan Valley Cancer Center will use a multidisciplinary approach to provide personalized care and treatment options to each patient. Surgical Oncology: Surgical oncology combines a variety of surgical methods to diagnose, stage and treat cancer and cancer-related symptoms. In partnership with with multiple surgical specialists, the Jordan Valley Cancer Center’s team of experienced surgeons provide traditional surgical options as well as the less-invasive option of physician directed robotic surgery. Radiation Oncology: Partnering with Gamma West Cancer Services for radiation therapy, the Jordan Valley Cancer Center will provide advanced internal and external radiation treatments. Our highly experienced board certified radiation oncologists use next generation technologies, specialized treatments and customized treatment delivery systems. Women’s Oncology: Partnering with The Center for Women’s Oncology, we are dedicated to diagnosing and treating pre cancers and cancers affecting women, including breast, cervical, endometrial, ovarian, primary peritoneal, vaginal and vulvar cancers and gestational trophobiastic disease. Breast Care Center: The Breast Care Center is the first center in the Salt Lake area to provide women with comprehensive breast healthcare, including preventive, diagnostic and treatment services. We offer a high level of individualized care from a multidisciplinary team of medical professionals in a comfortable and supportive environment. Comprehensive Cancer Services: If your situation requires a hospital stay, our team of highly-skilled and caring staff will work for your recovery 24 hours a day, seven days a week. Each patient receives a nurse navigator, who provides a high level of clinical and personalized care for the entire treatment process.

For more information and patient coordination questions, call the Cancer Center Director, Robin Anderson at 801-601-2310.

JVCancerCenter.com | 866-431-WELL | 3592 West 9000 South, West Jordan, UT 84088 August 2016 Facebook.com/HealthyMag

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August 2016

Written by John A. Anderson

SUMMER FREEDOM Y

ou want to know one of the best things about summer? Less TV time. I love that our TV is not on as often because there’s just too much life to live outside. And let's face it: reruns. Talk about a waste of time. As summer winds down, it's time to really drink it up— metaphorically. The interesting thing is that I’ve found I am much more optimistic during the summer months. I wonder if it has I know about the effect of shorter versus longer days on our dispositions, and that surely plays a part. I love

new. If you’re scratching your head about

prevalent on television, I view turning the

what to do, you’re in luck. This month’s

TV off as a sort of mental detoxification.

magazine is full of great ideas, tips,

Clearing the clutter. No offense to the

and encouragements to get out there

television gurus, some of whom are close

and improve your health. In our fitness

colleagues of mine, but the ‘if it bleeds,

section, we even have a ready-to-go ab

it leads’ philosophy creates a negative

workout that you can tear out and put

persuasion that I don’t miss at all during

on your wall! We even have a list of the

the summer. And instead of hanging out

cool nutrition apps that are out there

with the likes of Donald ‘You’re fired!’

that will make being healthy that much

Trump, Simon ‘That was pathetic’ Cowell,

easier. Essentially, this month we’re full

and those annoying hosts of Dancing With

to the gills with everything summer.

the Stars, I’ve found so much more time to

We’re debunking summer health myths,

chat and interact with neighbors, friends

studying the sun and we’re looking at

and family. And nobody’s been fired or voted

staying healthy abroad. And if you’ve

off! Instead, I’m able to convert the extra

ever wondered what the top 5 foods for

hours of daylight into biking, hiking and a

women and men are, we’ve got them.

variety of sports and games my kids and

(OK, I'll come clean..I watch DWTS, and Erin Andrews is an engaging host.)

THE POINT IS SIMPLE: IT’S SUMMER. It's time to celebrate and enjoy our freedoms. So, use the time positively. Use it to make a healthy change. Use it to recharge your life and your relationships.

longer days. I enjoy tossing a ball or taking a stroll through the purple dust of twilight. But I keep coming back to that ‘no time for TV’ thing. And there’s

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turn off the tube and go try something

messages and meaninglessness that is so

their friends make up.

something to do with less TV. Sure,

really something to it.

When I begin to think of the images,

I’ve you’ve ever said to yourself that you’d

But by all means, turn off the tube and

get more active if you had more time, well,

step outside and create your own hot fun

in a way, during summer, you have more

in the summertime!

time. Clearly, a lot more daylight time, so

—JOHN A. ANDERSON

(pictured with my wife, Marlo - who did NOT know about or approve this picture!)

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