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APRIL 2017
AG E L E S S
31
16 What To Do & Not Do When Starting An Exercise Program A big reason why we don’t stick with our workout goals is because we often start it all the wrong way.
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5 Things To Never Do When Washing Your Hair You do it so often, have you ever stopped to think if you’re doing it right?
36
Leading dietary experts have recommended removing restrictions on dietary cholesterol, as research finds previous warnings may have been too extreme.
A Brief History of Diet A glance back at 200 years of dieting, to show how ridiculous it can be, and how advice changes all the time.
42
10 Ways to Feel Young Again
Cholesterol No Longer Evil?
40
Whether 35 or 85, sometimes we feel old. But there are ways to bring back that youthful feeling.
Empty Eating Americans consume a lot of empty calories. Here’s why that’s a problem, and how to get some better nutrition.
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Kitchen Cabinet Remedies The secret healing ability of stuff in your kitchen cabinets, from garlic to baking soda to chamomile.
Leg Day Tips Don’t skip leg day! And don’t do your leg workout wrong either.
Recipes: Springtime Pasta Salad Beets, Grains & Greens Hash
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Healthy
FROM THE EDITOR
SIMPLIFY One thing is clear to me. Life is precious. And fleeting. And more valuable the older we grow. Still, life is only as valuable as we make it.
I recently met with my financial planner to review our retirement plan, consider a health savings plan, and talk life insurance. From a legal, life-insurance perspective, the value of life is interesting. Am I worth a few thousand dollars, or a few million? Depends on how much I want to pay each month, apparently! Insuring 'life' is an ironic concept. Any insurance agent can tell you what the no-fault payout for killing someone in a car accident is. But, ask a war casualty's widow or parents what they are paid when a military member is killed, and what they would pay to have them back. Monetizing the value of an irreplaceable life is an intriguing disparity. When I hold a baby, I marvel. An infant truly is a priceless miracle. A healthy infant, even more so. When you think of all the systems at play in making a human body function properly—eyes, ears, lungs, bone structure, brain, etc.—it truly is a wonder that any of it goes right at all. And yet, it does most of the time. Except, when it doesn't.
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
8 HEALTHY MAGAZINE
WITH
APRIL 2017
VOLUME XVII, 4 EDITOR-IN-CHIEF John A. Anderson | john@stardocs.com
Life comes and goes. We win, and we lose. We experience highs and lows, joys and sorrows, disappointment and fulfillment. Opposition in all things is clearly part of the mortal plan. For any who have lived with, or cared for someone with some type of disability, you know and understand how difficult, and also how rewarding that can be. Not easy, yet enriching in peculiar ways. My oldest brother and his wife have cared for their beautiful, mentally disabled, though highly capable daughter, Candace, for over thirty years. She's brought so much unique joy to our entire family. I have a very active cousin who became completely disabled from the neck down within weeks of getting married in his 20's. It was tragic and unbearable. And amazing, as Jeremy Chatelain has gone on to become a father, a teacher, and a PhD. Through his extremity has come glorious capability and inspiration. I have another cousin who was highly intelligent, artistically inclined, with impressive scholarships to Stanford University. He suffered from mental illness and tragically took his very promising life. That was challenging to understand. I have witnessed and feebly consoled other close family members who have struggled to have children, and/or whom have lost children at birth. Infertility and child loss are two very heartbreaking issues that further highlight the fragile nature of life. As the saying goes, 'Whether it be a grain of sand or a rock, in water they sink the same.' No matter how big or small the trial, it's never easy to handle. But, it can be rewarding. Each of these personal life challenges I mention seemed to be offset by an increase of love and understanding, of closeness and caring that, perhaps, would not have been there without the pain and setback. Maybe, like the body itself, tragedy finds its own way of healing and harmonizing. So, this month, we turn our attention to appreciation for life. The art of simplification. Giving life. Hopefully, the overall message is about joy, happiness, and hope for a better, more enriching life, whatever life opportunities you must embrace.
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Healthy Utah® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.
Healthy Utah® Magazine 256 Main St., Suite F l Alpine, UT 84004 (801) 369-6139 l info@stardocs.com To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.
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WELLNESS
WHY DO I FEEL SO ROTTEN? MORE AND MORE RESEARCH POINTS TO TWO PRIMARY CULPRITS WHEN IT COMES TO THE DEVELOPMENT OF LIFE-THREATENING DISEASES AND A GENERAL FEELING OF MALAISE : ACID BUILD UP IN THE BODY AND INFLAMMATION.
Inflammation
All pain is ultimately due to inflammation. Chronic inflammation in the body is influenced by genetics, a sedentary lifestyle, stress, and exposure to environmental toxins. Inflammation appears to be at the root of heart disease, cancer, Alzheimer’s and autoimmune diseases such as lupus and rheumatoid arthritis. You can’t control your genetic destiny but you can introduce healthy lifestyle changes like exercise, meditation and avoidance of environmental toxins. The chief environmental toxin offender is a diet rich in refined and processed foods that foster a pro-inflammatory state.
WHAT PROMOTES INFLAMMATION IN THE BODY?
Wheat, rye and barley • Sugar and refined starches (i.e., bread) • Trans fat • Peanuts • Chemical additives • Processed corn (i.e., high- fructose corn syrup, corn starch, corn oil) • Red meat • Vegetable Oil • Dairy • Too much Omega 6-fatty acids (from fast food and snack food)
WHAT REDUCES INFLAMMATION IN THE BODY? • • • • • • • • • •
Kale Shitake mushrooms Sesame and hemp seeds Squash Blueberries Onions Garlic Peppers Dark leafy greens Herbs and spices (i.e., turmeric, oregano, rosemary, ginger and green tea) • Omega 3-fatty acids (i.e., salmon, sardines, herring, anchovies, flax seed and walnuts)
Acid Build-Up
When we are born, we have the perfect pH—not too acidic, not too alkaline. What does this mean? We become more acidic as we age. The more acidic we are, the more prone we are to illness, depression, sleep disturbances, early aging, digestive ailments and weight gain.
Your body must balance the blood’s pH at a slightly alkaline level (7.365) in order to survive. When you “burn” food for fuel, the metabolic process transforms this burnt food into a kind of “ashy” residue that is either acidic or alkaline. If the body can’t get nutrients to maintain the required alkaline state, it draws from its own stores like bones and other vital tissues. This, in turn, decreases the body’s ability to absorb nutrients, produce energy in cells, repair damaged cells and detox metal. The potential end-result is fatigue and illness. Additionally, research indicates that, as you age, eating more alkaline foods leads to a more youthful appearance and allows you to maintain more lean muscle mass.
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The bottom line is this: get back to the basics!
Acidic Foods: • • • •
Processed sugar Refined grains Conventionally produced meats Artificial sweeteners
*Alkaline Foods:
Eat unprocessed foods that supply ample nutrients. The most healthful foods reside on the periphery of your grocery store. Avoid the “inner circle” where unhealthy options linger. Cheers to fruits and vegetables! *Please note that some of these alkaline foods appear to be acidic (i.e., lemons), however, once the body processes these foods, the “residue” left behind becomes alkaline.
• Root vegetables (i.e., radishes, beets, carrots, turnips, rutabaga, horseradish) • Cruciferous vegetables (i.e., broccoli, cabbage, cauliflower, Brussels sprouts) • Leafy greens (i.e., spinach, kale, Swiss chard, turnip greens) • Garlic • Cayenne pepper • Lemon (most alkalizing)
ABOUT THE AUTHOR
Brooke Kittel
Certified Personal Trainor and an advisor to Healthy-Magazines.com. She may be reached at info-healthy-mag.com
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STRENGTH IN NUMBERS WORKING OUT IN A GROUP CAN BE A GREAT MOTIVATIONAL TOOL FOR REACHING NEW FITNESS HEIGHTS. HERE IS WHAT KEEPS THEM COMING BACK
BY HALLI TINTI
Waking up at the crack of dawn to fit in a run, dragging yourself to the gym after a long day of work, or popping in a Zumba DVD with only a figure on the TV screen to keep you company can be lonely. Getting in shape can make you feel lonesome, especially when you’re just starting out and may have little to no motivation whatsoever! Hillary Galyean, Certified Personal Trainer and Group Fitness instructor at the Sportsplex in Kaysville, Utah says working out doesn't have to be lonely. In fact, going at it alone may be the reason you haven’t quite hit your fitness peak. “Group fitness keeps people coming back for more,” states Galyean. “Even the ‘back row-joes’ who avoid attention love to tear it up in a step class.”
1. Working out in a group setting increases the energy in the room so people are more likely to reach peaks they've never hit on their own. 2. Group fitness classes are generally designed so that anyone and everyone can attend them. There are usually 3 levels of fitness: beginner, intermediate and advanced. Your group fitness instructor is trained and dedicated to making everyone feel successful and challenged. 3. When working in a group setting, you get to know your team around you and your team and instructor will literally hound you for not showing up, at least if they are a good group. 4. Group fitness classes are created by professionals who know how to safely and effectively work out your body. 5. Group fitness instructors should coach the proper form and technique so you get the best results possible!
If group fitness classes aren’t your thing, there is always an option for small group training or a personal trainer. “Group and personal training provides accountability with a personal trainer,” says Galyean. “In addition, most gyms offer customized nutrition plans, team events and all the accountability one needs to be successful!” And lastly, if you’re not ready to pony up the cash for a personal trainer, finding a friend to take walks or a bike ride with may just be what the doctor ordered. Group training is a way of making personal training affordable—the only difference is you train with a team, rather than one-on-one! Having that valuable support system will keep you on the ball. Think of group fitness or working out with a friend as strength in numbers. We all know that misery loves company, and there’s no better way to sweat and be miserable then with a buddy. However you look at it, know that the support you choose for your fitness regime will help give you that extra boost you need to become a fitter more energized you. For more tips on the benefits of group fitness verses working out alone, you can find Hillary Galyean at www.sportsplexgyms.com
“Group fitness keeps people coming back for more.”
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Q A
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A normal result of aging is that it takes more energy to do tasks. For example, walking a mile may take 15-20 percent more energy when you’re older, compared to when you’re a younger age. Researchers at Humboldt State and the University of Colorado found that seniors who ran regularly used less energy to walk certain distances. Something about running makes our bodies work more efficiently.
Q A
Inquiring minds...
Running Improves Your Body’s Efficiency
Firm Handshakes Grip strength is an indicator of heart health, according to a recent study published in The Lancet. Researchers measured the grip strength of more than 140,000 people in the study, and followed their health for four years. Decreased grip strength was found to be associated with increased risk of dying from heart disease, stroke, or heart attack. Researchers found grip strength to be a better indicator of cardiovascular disease than systolic blood pressure.
Is Food Too Available? Researchers from the University of Georgia used economic models to see how economic variables influence obesity rates, and found that economic changes may account for as much as 43 percent of the rise in obesity. The same researcher, Charles Courtemanche, found that the presence of a Walmart Supercenter in a community is associated with a 2.4 percent rise in the obesity rate.
Question
I WAS TRYING TO PURCHASE A DIET BOOK THE OTHER DAY AND THERE ARE SO MANY TO CHOOSE FROM, WHICH IS THE BEST?
Answer
It can be confusing, staring at all those books and hearing all the news reports about what to eat, what not to eat and seeing all the celebrities jumping on different diet bandwagons. First, the word “diet” implies something you go on and off or a plan you cannot continue long-term. That’s a bad way to look at eating.
O N VAC ATION
Make fitness a priority
If the book talks about doing something drastic for a period of time, run away. Run far away. Yes, forget the weird cabbage diet, grapefruit diet or liquid diets that aren’t sustainable. Good diet plans and books will include all food groups. Taking something out of the mix can cause deficiencies and actually cause us to crave and then binge on the foods we are missing. Think balance. The plan should recommend and encourage physical activity as well. If they are touting that you don’t need exercise and you can reach your goals with diet alone, it is fundamentally flawed. If the plan is pushing new packaged food brands or lots of supplements or are using phrases like “it’s quick and easy and works like magic,” then be very leery.
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VACATIONS ARE MEANT TO PROVIDE REST AND RELAXATION, BUT THAT DOESN’T MEAN FITNESS CAN’T BE PART OF YOUR ADVENTURE, TOO. AN ACTIVE VACATION CAN INCLUDE HIKING, SWIMMING, CAMPING OR WALKING TOURS. HERE ARE SUGGESTIONS TO CONSIDER WHEN PLANNING AN ACTIVE VACATION:
• Choose a destination based on your family’s needs and interests. • Get the kids involved in the itinerary. • Leave electronic games at home and pack healthy snacks for car rides.
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fi t n e ss| 13 THINGS
To do and not do when first starting an exercise program.
1 2 3 4
DON'T
wait for the "perfect" time. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
DO
take it slow when you begin. Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.
DON'T
5 6 7
change everything at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.
DO
make a committment. One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.
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DON'T
expect infomercial results. I'm not going to say you won't see great results—you will. Just don't expect it to happen in 2 weeks.
DO
learn as much as you can. Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!
DON'T
think you must exercise 2 hours a day to see results. You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.
8 9
DO
ask questions. I will readily admit I don’t know everything about exercise and fitness, even though I have a college degree in that subject.
DON'T
work your muscles too hard. You will most likely make yourself so sore and you won't want to train anymore. Take it fairly easy for the first few session then gradually increase your intensity.
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BY NICK NILSSON
DO
tell people your goals.
Nick Nilsson has a degree in Physical Education and Psychology and is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus “ and “The Best Abdominal Exercises You’ve Never Heard Of”.
One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.
DON'T
feel you need to buy all the latest equipment. You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!
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DO
stretch and warm-up. Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.
13
DON'T
give up your favorite foods all at once. A great way to make yourself focus on a certain food is to quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and binging later.
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THE DISH
Ch
The latest fit facts and health news.
o N l o r e t s ole
New recommendations drop warnings against high cholesterol consumption 18 HEALTHY MAGAZINE
? l i v E r e g n Lo
D
ietary cholesterol was condemned for the last 40 years as a contributor to chronic health conditions such as heart disease. But recent changes in nutritional understanding, topped off by the recent changes in recommendations from a top government panel, have taken the target off of foods high in cholesterol. Researchers now believe that eating foods high in cholesterol doesn’t necessarily increase blood cholesterol levels or increase the risk of heart disease. The Dietary Guidelines Advisory Committee (DGAC), the government group that provides the scientific input behind the nation’s “Dietary Guidelines,” is making headlines with its new recommendations that remove dietary restrictions on cholesterol, which contradicts recommendations from even five years ago. The warnings against cholesterol changed how Americans ate. For example, egg consumption dropped by about 30 percent per capita when the government adopted recommendations against cholesterol in the 60s, according to the Washington Post.
Important to note is that high blood cholesterol is still deemed dangerous, so monitoring cholesterol levels is still important. For the millions of Americans who’ve been told time and time again that cholesterol-rich foods should be avoided, this drastic change probably comes as a surprise. But Americans are used to nutritional contradictions, so the news probably comes with a sigh and an eye roll as well. Though cholesterol is off the hot seat, there are still plenty of dietary recommendations to consider. When the DGAC met in December of 2014, they identified “Nutrients of Concern:” • • • •
Vitamin D, calcium, potassium and fiber are underconsumed across the entire US populations. Iron is underconsumed for adolescent and premenopausal females. Sodium is overconsumed across the entire US population. Saturared fat is overconsumed.
Following this part of the report comes this line: “Cholesterol is not considered a nutrient of concern for overconsumption.”
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healthy bits Late Night Snacking May Throw Off Circadian Rhythm, Worsen Memory
Sleeping Too Much Increases Stroke Risk Getting less than six hours of sleep a night is a risk factor for stroke in young people, but if you are over 60, getting more than eight hours of sleep a night puts you at a higher risk of stroke, according to new research published in the journal Neurology.
Why You Can’t Suppress a Yawn Yawns are contagious…at least, that’s what everyone says. Almost everyone will say we yawn to take in extra oxygen when we’re bored or tired; this oxygen-rich deep breath enters our bloodstreams and delivers more air to the body. However, no factual evidence proves this theory. Smithsonian magazine reported that yawning may relate to brain temperature regulation; yawning may act as your body’s radiator. A Gallup study in 2007 used hot and cold packs on participant’s foreheads to measure yawning.
11.5
Being Hungry Makes You Buy More Stuff, Not Just Food
Researchers from the University of Minnesota found that the desire for food spills over into the desire for other things as well. They reviewed receipts of shoppers who self-reported their hunger levels, and found that hungry shoppers spent up to 60 percent more.
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With a warm pack, people yawned 41 percent of the time; with a cold pack, only nine. Additionally, when your body feels stress its temperature increases, so that may be why we yawn more when we feel stressed or anxious. Other studies claim that yawns spread because of links to empathy and group inclusion, but that claim has been contradicted by other research. Whether it’s from boredom, stress, heat, or group influence, yawning is an almost-uncontrollable human action that we are still trying to uncover. Sources: AllDay, Psychology Today, Smithsonian Magazine
THE AVERAGE NUMBER OF POUNDS DROPPED OVER 24 WEEKS BY THOSE FOLLOWING A WEIGHT-LOSS PROGRAM WHO TOOK A SUPPLEMENT OF THE PROBIOTIC LACTOBACILLUS RHAMNOSUS. SOME RESEARCHERS BELIEVE THAT OTHER PROBIOTICS, SUCH AS THOSE FOUND
Researchers at the UCLA School of Medicine found that snacking outside of the body’s natural pattern led to misalignment of the molecular clock, impaired learning and impaired memory.
Kids Who Eat Fast Food Don’t Do as Well in School AN ANALYSIS OF ALMOST 12,000 KIDS BY RESEARCHERS AT OHIO STATE UNIVERSITY FOUND THAT KIDS WHO CONSUMED FAST FOOD 4-6 TIMES PER WEEK SCORED 20 PERCENT LOWER ON TEST SCORES THAN KIDS WHO ATE NO FAST FOOD. WHILE THIS RESEARCH DOESN’T ESTABLISH ANY DEFINITE CONNECTIONS, OTHER RESEARCH HAS CONNECTED POOR NUTRITION TO POOR COGNITIVE DEVELOPMENT.
IN DAIRY PRODUCTS LIKE YOGURT (THINK LOW-FAT, LOW-SUGAR) MAY HAVE A SIMILAR EFFECT. IN THE STUDY, THOSE WHO FOLLOWED THE SAME PROGRAM BUT DIDN'T TAKE THE SUPPLEMENT LOST LESS THAN SIX POUNDS ON AVERAGE. Source: British Journal of Nutrition
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FITNESS
Leg Day Tips HOW TO DO SQUATS CORRECTLY
W
hen it comes exercising and strengthening the body, there are few exercises that can compare to the squat. Squats help build up the quadriceps and hamstrings, otherwise known as your legs. Squats also help to strengthen your core. The first thing to remember when doing a squat is to make sure that you are starting off with a very light weight and make sure that you warm up your legs, lower back, knees and joints so you are ready to go. This will help prevent injury and also allow you to improve your squat workout intensity. Typically when you do warm up sets, you will want to do two sets of fifteen to twenty reps to make sure you are thoroughly warmed up. Second, make sure that your knees never go over your toes, as this puts unnecessary and even dangerous stress on your knees which could cause all kinds of future problems. The third thing to remember when doing squats is that you want to make sure that you suck your
24 HEALTHY MAGAZINE
belly button in toward your spine to keep your core tight and engaged. This will help keep your back straight to prevent injury. This will not only give you an indirect core workout, but will also force your legs to get a better workout, because the legs are doing all of the work as opposed to using your lower back and momentum (which is a big mistake most people make).
exercise ball or your body weight. The key to doing squats is to do them as long as you are healthy and you control the movement completely. Start off light with squats and each week try to challenge yourself by increasing the weight by five pounds, doing more reps, or decreasing the amount of rest you take in between sets.
The fourth thing that you want to do is to squat down as close as you can to ninety degrees. You want to pretend like you are going to sit on a chair by pushing your glutes back and sitting. If you can’t go ninety degrees, go as low as you can with comfort and just make it a goal to eventually go down to ninety degrees or close to it. And when you come up after you squat down make sure you don’t lock your knees but keep them slightly bent, almost to full extension so you get the full range of motion.
WRITTEN BY GREG MARSHALL
Modified squats are still beneficial and you can do them with a barbell, smith machine,
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RECOVERING FROM AN ANKLE SPRAIN There aren’t many secrets here, Jameson says. Ute trainers use the RICE technique (Rest, Ice, Compression, Elevation). He explains that when tissue is damaged with a sprain, the inflammation and damage impede proper blood flow in the injured area, which is what slows recovery. Ice reduces a living cell’s need for oxygen, which is important because the tissue in the injured area isn’t getting as much oxygen as it would need otherwise. The RICE technique reduces swelling, which means function and blood flow increase. A good rule to follow, according to Jameson, is to ice for 20 minutes every two hours, for 24-72 hours, depending on the severity of the sprain.
The Importance of
Balance In Fitness AN INTERVIEW WITH THE UNIVERSITY OF UTAH’S HEAD ATHLETIC TRAINER Having worked with collegiate athletes for more than a decade, Trevor Jameson understands how to keep a body healthy when it is enduring some tough wear and tear. Here is some insight he shared with us.
PREVENTING INJURY
This is a difficult topic to address, Jameson says, because it is so individualized. “Imbalances and weaknesses need to be identified in every athlete,” he says. Each person is built differently, has different patterns of movement and has developed muscle groups differently. For example, some people have worked out only certain muscle groups, which creates imbalance that can lead to injury. Other people have relied on only one type of training, meaning parts of the body are neglected. “When your body’s not balanced,” Jameson says, “one part of your body starts working
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more than others, and eventually gets injured.” Work on flexibility and strength between the left and right sides of the body, and front and back of the body, he advises. Full body workouts are key. Jameson says that even the Ute cross country team spends a lot of time in the gym lifting weights. “They don’t just run for miles every day. Only working toward a solitary fitness goal can lead to injury,” he says. “The whole body needs to be balanced.” In addition, Jameson says, people often get injured when they do too much too fast. Individuals must do a careful examination of their fitness level and train accordingly.
ANKLE SPRAINS
Ankles are often rolled, he says, because a person lacks balance, and lacks the spatial reckoning to know where his or her foot is during movement. The Ute men’s basketball team does ankle balance exercises every day to improve these skills. Here is one that they do:
• • • •
Get 6-7 paper cups and stand on one foot. Staying on one foot, bend down and place one of the cups on the ground. Stand up. Repeat this until the cups are in a circle around you. Work in reverse, staying on one foot, picking up one cup at a time.
Jameson says exercises like this don’t make ankle sprains impossible, but help with prevention, and probably reduce the severity of a sprain when it does occur.
Ankle sprains are a big nuisance, especially if you’re training for a race, or accustomed to regular exercise. Jameson is an expert on ankle wellness, and shared some tips from his work with the Ute basketball teams. He says that many people choose to rely on expensive braces to keep their ankles from rolling, which can be effective, but that there are exercises that can be done to prevent injury as well.
WRITTEN BY TREVOR JAMESON
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Group sessions are available (2-5 at a time). Let’s get started.
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SMART F.I.T.(Functional Innovative Training) is a dynamic fitness program created by our physicians, physical therapists, and personal trainers. It is a multifaceted approach to fitness and wellness. The innovative cardio-strengthening program is based on exercise science and is individualized for your specific goals. It is designed to burn fat and strengthen muscles, as it synergistically improves your cardiovascular system. Since there is no set way of training, the body must be constantly challenged in different ways in order for the muscles to adapt and respond to functional activities. The program incorporates ploy-metrics, kickboxing, stability, cardiovascular, suspension and strength training with functional movements and balance awareness.
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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FITNESS
Traitorous
Cardio
COULD CARDIO BE WHAT’S KEEPING YOU FROM MUSCLE DEFINITION?
A
s an owner of a CrossFit gym, one of the most common questions I am asked is “How do I cut down on my body fat?” When it comes to the exercise portion of getting lean, many are surprised to learn that excessive cardio could be hurting more than helping.
MORE RESISTANCE, LESS CARDIO
A racing heart and being out of breath doesn’t necessarily mean you’re
28 HEALTHY MAGAZINE
getting cut. Cardio’s central benefit is cardiovascular health, hence the name. Running on the treadmill is great for overall fitness, and so is cardio kickboxing, but you can do too much of it! Doing 45 minutes of a straight aerobic burn will take your body into a catabolic state, which means your body starts deriving its energy from your lean muscle mass. This doesn’t mean never do cardio—this means you have to mix it up. Ladies in particular spend way too much time on the treadmill, and way too little time doing resistance training. I often hear women say “I don’t want to look bulky.” The reality is, resistance training will not do this—on the contrary, resistance training will result in an incredible body composition.
balance, increase bone density, improve sleep patterns, give you general physical preparedness to complete everyday tasks and finally, make you feel great about yourself. Ultimately, having a balanced approach to your diet and fitness regimen will provide ample benefits to all aspects of your life. You will find yourself less tired at the end of days while feeling better about yourself, because in reality, you will be a better, leaner version of yourself.
WRITTEN BY PHIL GEPHARDT
Resistance training will improve your muscle strength, increase your muscle mass, boost your metabolism, prevent and control health conditions like diabetes, heart disease and arthritis, provide therapy to painful areas while lessening your chance of injury, improve mobility and
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29
BEAUTY
Botox
TIPS for First-Timers KNOW WHAT BOTOX CAN AND CAN’T DO
Botox is great for wrinkles, crow’s feet and frown lines, but the effect is temporary. Expect the improvements to last for 3-4 months, and understand that you will need more treatments to maintain the improvements.
LISTEN TO THE DOCTOR
A good Botox doctor or specialist will let you know how to prepare before the injections, and how to best recover from any possible side effects. On that note, make sure you’re choosing a trusted medical professional.
KNOW YOUR OPTIONS
Some prefer to have the treatment areas numbed before an injection. This numbing can be in the form of a spray, cream or injection. Furthermore, there are similar options to Botox that are popular, which you should be aware of, such as Dysport.
PLAN AHEAD
Some people develop small bruises in the treated areas after the procedure is completed. This can cause anxiety, especially when a person is getting an injection to look better, and they end up with blemishes. Get Botox ahead of time, instead of right before an important event.
30 HEALTHY MAGAZINE
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5
Rough Stuff:
DANDRUFF
Things You Should Never Do When Washing Your Hair
YOU HAVE PROBABLY DONE IT A MILLION TIMES, OR DARN NEAR CLOSE TO A MILLION TIMES— SHAMPOO YOUR HAIR, THAT IS. NEXT TIME YOU ARE IN THE SHOWER, REMEMBER THESE RULES— YOUR HAIR WILL THANK YOU FOR IT! 1.
2.
3.
Never wet your hair before brushing out the tangles. Wet hair stretches, knots and breaks. Dry hair is much stronger and releases from tangles better. So avoid breakage by pre-treating your hair to a good ol’ brush-out before the shower. (This stimulates your scalp and encourage blood flow too. Double bonus!) Never apply shampoo until you’ve loosened up your scalp and thoroughly saturated your hair with water. Go ahead and get in there with the pads of your fingers (not your finger nails) and vigorously massage the scalp. Not only does it feel good, but it loosens up the oils and buildup on your scalp so that the shampoo can lift away the buildup and carry it down the drain. Never apply shampoo to the ends of your hair. Shampoo is designed to clean the scalp and roots of hair where natural oils buildup. The mid-shaft and ends of the hair will get cleaned by default as the shampoo is rinsed out, so focus on the roots and avoid drying out the ends with excess cleansing.
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DANDRUFF COMES FROM DEAD SKIN CELLS AND NOT THE HAIR DIRECTLY, AS MANY BELIEVE. THE MOST IMPORTANT TIP FOR DEALING WITH DANDRUFF IS TO USE THE RIGHT SHAMPOO, BUT HERE ARE SOME ADDITIONAL TIPS THAT WILL HELP YOUR HEAD FEEL HEALTHY AGAIN.
4.
5.
Never apply conditioner to the roots of your hair. Conditioner is designed to rebuild the moisture in your hair that is lost with heat styling, etc. However the natural oils from your scalp will do the job at the roots, so focus the conditioner from the mid-shaft down and you’ll get a lasting style with more volume. Never wash hair with hot, hot water. Think of your hair as fabric; let’s say it’s your favorite shirt. Now imagine what would happen to your shirt if you washed it with harsh detergent and HOT water every single day. The shirt would fade, lose it’s shape, and lose it’s luster, right? These principles apply to your hair as well—cooler water and higher quality shampoo will protect the color and luster much longer.
BONUS: Never use a towel to muss-dry your hair. You know what I’m talking about... quickly rubbing the towel in back-and-forth or in circular motions to remove moisture. This type of drying just causes breakage and knotting, so don’t do it! Gently squeeze excess water out in downward motions to keep the hair cuticle going in the downward (closed) position. This will lead to shinier and healthier hair.
1.
Wash well: doctors recommend staying away from harsh chemicals and allowing time for the shampoo to sit in the hair. Allow at least five minutes for the shampoo to begin working before washing out.
2.
Home remedies: some methods include aspirin, yogurt, bananas, baking soda, coconut oil, and even mouthwash. Do not try all at once, and use caution when trying one on your hair. Understand that most of “natural” dandruff remedies won’t do anything.
3.
Sun exposure: harsh sunlight or long exposure to UV rays will damage your scalp, which is an area many people forget to protect. Do not stay out in the sun for too long, and use sunscreen or wear hats whenever possible.
4.
Stress management: find ways to relax; studies show that dandruff can be linked to levels of stress. Avoid itching or scratching the scalp. Irritating the skin will worsen the dandruff.
5.
Hair products: try to eliminate as many hair chemicals and products as possible. Keep your hair natural and healthy for a better chance of being dandruff free. Speak to a hair professional or doctor if your situation worsens.
Be patient in getting results. Most regimens take a few weeks to bring forth clearer skin. Stay consistent in shampoo use. Wear lighter clothing to avoid visible flakes on your shoulder area. And finally, don’t feel embarrassed about dandruff; 50 percent of the world’s population has some form of dandruff.
WRITTEN BY MEGAN MOORE
April 2017
31
FOCUS
WE ALL STRIVE TO BE SUPERSTARS
Relax
at work, stay in top shape, have fabulous relationships, maintain a beautiful home, and find the time to volunteer for causes we support. But in trying to accomplish all this — at times simultaneously — we often have even less time for ourselves, our friends, and our families and end up instead with more stress, which can eventually lead to health problems. Try the following tips to simplify your life for a happier, healthier you.
LEARN TO SAY NO
LIFESIMPLIFIED
2
3
“
Learn to say no
Create a place for everything We've all lost countless minutes searching for our keys or that favorite pair of black pumps, inevitably when we're already late for work and trying to rush out the door. Create a place for your keys — put a hook by the door, for example, or a small silver tray in the foyer — and put your shoes back in their proper place in the closet after you wear them. Do the same with those other things that always seem to vanish. Your life will run much more smoothly.
Pay bills automatically Buy yourself time and energy each month by signing up for automatic bill payments. It works best with utility bills such as your cable and telephone bill, which are about the same amount every month (and therefore unlikely to cause unpleasant surprises to your bottom line). You won't have to write checks or buy stamps, and your bills will always be paid on time. A bonus: It's good for the environment too, because you won't use the resources needed to mail a check.
”
NO MATTER how long the winter, spring is sure to follow.
32 HEALTHY MAGAZINE
1
One of the easiest ways to destress and find more time for yourself and the things that really matter is to learn to say one simple word: No. It's easier said than done, of course, but you don't need to give a lengthy explanation for your response; a simple "I would love to, but I just don't have the time right now" will do. Does that leave you feeling guilty? Try saying "No, but…" and offer an alternative that works better for you.
-Proverb HealthyMagazine.online
7
4
The average person spends about seven hours a week on e-mail. Needless to say, not all of that time is spent wisely. If your job allows for it, turn off your e-mail alerts and check e-mail only a few times a day. Second, create an e-mail account that is solely for your subscriptions (such as sales notifications, frequentflier updates, newsletters, and so on) so they won't clutter your in-box.
Clean your closets
5
Do a clean sweep of your closet twice a year: at the start of spring and fall. Be as ruthless as possible, removing everything you haven't worn for two years or longer. Donate old work clothes to Dress for Success or the Salvation Army. When your closet is less cluttered, you'll spend less time searching for your skinny black pants, and getting dressed every morning will be that much easier.
Invest in smarter lighting Compact fluorescent lightbulbs, which use up to 75 percent less energy than regular incandescent bulbs, aren't just better for the environment and your bank account — they also make your life easier. How? They last ten times longer than incandescent bulbs, so you'll spend less time running to the store for replacements — and you'll never get caught in the dark.
Save time with speed dial Save the numbers of your favorite take-out restaurants in your cell phone. You can order on your way home from work or the gym so your dinner will be ready for pickup when you get there. It's a good idea to store all your important phone numbers in your cell, including those you call infrequently, like your doctor, dentist, and hair stylist. You won't waste time looking them up again.
BOOK AHEAD
DON’T BE SLAVE TO E-MAIL
6
Don’t be a slave to e-mail
Book ahead
8
Next time you're leaving your hair salon or doctor's office, why not schedule your next appointment? It will be one less call you'll need to make a few weeks down the line, and you'll get a prime time slot. Always ask for an appointment at the beginning of the day or after the office's lunch break so you'll be less likely to spend time cooling your heels in the waiting room. Record it into your PDA or onto your calendar.
Prep your gym bag
9
Next time you get home from the gym, throw your sweaty clothes into the laundry hamper right away and put a clean set into your gym bag. You'll have one less excuse not to go to Pilates or spin class!
Stock your desk
10
Keep extras of basic supplies in your desk at work so that if the need arises, you won't be caught off-guard. Stock up on hand lotion, tissues, pantyhose, contact lenses, snacks, and pain medication.
CLEAN OUT YOUR PURSE
©Monkey Business Images | Dreamstime.com
reinvent yourself
11
Clean out your purse
Throw out old gum wrappers, grocery lists, and other trash from your purse on a weekly basis. Designate a safe place in your wallet for receipts, in case you need them later. A clean, lighter purse makes it easier for you to find your keys, lipstick, and other essentials and will save your shoulder from excess strain.
Ask for a helping hand
12
Although it's a natural inclination to attempt to do everything on your own, that doesn't necessarily mean it's a good thing. When trying to complete an office project, delegate parts to co-workers or team members. On the home front, you may find it's helpful, if your budget allows, to hire someone to do the work for you — for example, send your clothing to a laundromat, hire a monthly housekeeper, or have an accountant do your taxes. If you have a hard time making it to the gym, enlist a trainer to help get you there.
Are you ready for the spring? Check out Healthy-Idaho.com for more home and self-iprovement tips.
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April 2017
33
AT ANY
WEIGHT | L O S S
IT’S NEVER TOO LATE TO GET HEALTHY
60’s
If you retire from a full-time job outside of the home, you may go from being partially active to being inactive. But don’t retire to the couch. Instead, “Re-fire!”
• Pursue new interests, passions, goals and activities, or take the time to rekindle old ones. • Gather a group of friends for a game of tennis or a round of golf, or buddy up with someone for regular walks. • Try activities to help you improve your flexibility, such as yoga. • You may feel some limits in what your body can do. For example, you may experience joint pain or difficulty with balance. Listen to your body at any given moment to avoid doing harm in the course of trying to stay healthy or lose weight.
NOTE - CLEAR ANY NEW REGIMENS OR ACTIVITIES WITH YOUR PRIMARY CARE PHYSICIAN.
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AGE
P R E S E N T E D BY H E A LT H Y- I DA H O.CO M W R I T T E N BY N I C H O L A S Y P H A N T I D E S , M . D. , M . P. H . , M E D I C A L E D I TO R F O R TO P S C LU B , I N C .
MANY KNOW ALL TOO WELL THAT THERE ARE NO SHORTCUTS TO LASTING WEIGHT LOSS, PARTICULARLY BECAUSE REAL WEIGHT LOSS REQUIRES REAL CHANGE: CHANGE OF PERSPECTIVE, CHANGE OF HABITS, CHANGE OF ROUTINE, AND CHANGE OF ATTITUDE. THIS IS TRUE NO MATTER WHAT YOUR AGE HAPPENS TO BE. BUT IT’S ALSO TRUE THAT AS YOU AGE, YOU FACE DIFFERENT CHALLENGES AS YOUR BODY, RESPONSIBILITIES, PRIORITIES, AND LIFE CIRCUMSTANCES CHANGE. CONSIDER THE FOLLOWING RECOMMENDATIONS TO OVERCOME OBSTACLES AND FEEL HEALTHIER THAN EVER.
50’s 40’s 30’s
Effects of excess weight, including elevated blood pressure, diabetes, high cholesterol, and arthritis, are most likely to appear beginning in this decade. • Make sure you and your doctor schedule regular examinations and health screenings, so you can stay informed about your health. You may face the choice of taking medications for a variety of conditions. It can be empowering to take control of your welfare by making healthy choices that lead to long-term change. • Your metabolism will continue to slow down, and you will likely gain weight unless you make changes to your diet.
• Avoid using food to deal with stress. Excess calories will have an even greater impact in terms of weight gain. Be deliberate about finding alternative ways to unwind and relax. • Strategically replace high-calorie foods or drinks with lower-calorie ones. For example, choose flavored water, tea, or seltzer instead of soda or pop.
Your metabolism will start to slow down. We lose about five percent of our metabolic rate for each decade of aging, according to some estimates.
• Heat up your body’s “furnace” by eating healthy calories in the morning, including high-fiber foods to keep you satisfied well into the day. • Maintaining, or even building, muscle mass is a key way to combat a slower metabolism. Consider investing time and money in a personal trainer. Even just a few sessions can help you learn strength training techniques and routines that you perform on your own. • Men experience a gradual loss of testosterone, which can mean lower energy over time. Most women will experience hormonal changes, including declining estrogen and progesterone levels, which can lead to fatigue. It may seem counterintuitive, but regular exercise, such as a 30-minute walk most days, can increase your energy. • Also, aim to get at least seven hours of sleep each night. If you feel tired, try a short nap to catch up on sleep and feel refreshed.
Career and family demands may leave you feeling short on time, all the time. Choose fruit, nuts, and yogurt on the go, rather than skipping a meal and ‘making up for it’ later. This could cause you to get so hungry that you end up binge eating. • If you have young children, they may want sugary snacks or other foods that aren’t good for them—or you. Be mindful about snacking with your children. You don’t need to eat a cookie (or two) every time they do. Avoid eating what they leave on their plates. • Fill the fridge and cupboards with healthy options. By choosing well at the grocery store, you and your family will have good choices available at home. • If you can’t make it to a gym, find other opportunities to stay active. Park as far as is practical from your destination, take the stairs instead of the elevator, and go on walks, even if they’re short—such as during a break at work.
TOPS Club Inc.® (Take Off Pounds Sensibly®) is the original weight-loss support and wellness education organization. Founded more than 66 years ago,TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise and wellness information.TOPS has more than 125,000 members – male and female, age seven and older – in thousands of chapters throughout the United States and Canada.
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April 2017
35
10
AT ANY AGE
WAYS TO FEEL YOUNG AGAIN WRITTEN BY ALYSSA ETIER
Frank Sinatra may have called it "Young at Heart" and Bob Dylan, "Forever Young," but both musicians understood one thing: You're only as old as you feel. While we can't dodge our next birthday, how we approach life every day can make a big difference. "Feeling young is about maintaining vitality as you get older," says Dr. Susan Hughes, professor and codirector of the Center for Research on Health and Aging at the University of Illinois at Chicago. "Some people never feel old, despite their chronological age." No matter what your stage in life, staying active and being positivewill help keep you in a youthful frame of mind. 36 HEALTHY MAGAZINE
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Whether you're 35 or 95, look for ways to stay active, be engaged, and learn something new.
PICK UP A HOBBY
As you move into retirement or your home becomes an empty nest, now could be the moment to relish your newfound freedom by reviving a hobby you once enjoyed. Pull out your oil paints, dust off that guitar, dig out your tattered guide to songbirds. "The important thing about activity," says Hughes, "is that it is meaningful." Or maybe the time is right to try your hand at something new—you could learn to knit or take up photography. You may be surprised how rewarding a creative interest can be.
GET PHYSICAL
Pump up your energy while pumping some iron. Being active can help you feel younger in every way — resulting in increased dexterity, a new fit appearance, and renewed feelings of emotional wellbeing. Exercise is also protective against many health issues, including heart disease, diabetes, and pain management. To begin, choose an exercise program that fits your interests, schedule, and skill level. Whether you work out at the gym, follow a fitness video at home, or join a yoga class, it's never too late to start!
HIT THE BOOKS
Always had a fascination with the stars and constellations? Ever wish you could speak a foreign language? Ready to take on new culinary challenges? Want to master the laptop your kids gave you for Christmas? Whatever your motivation, challenging yourself to learn something new will remind you how much there is to explore. Taking a class and mastering new skills will keep your mind active as well as help you meet new people and make new friends. And, according to Hughes, it's a great time to do so. "Senior centers all around the country are gearing up [with] programs to attract people who really want to be involved in lifelong learning," she says.
SUPPORT A CAUSE
Volunteering is a great way to interact with others and give back to the community at the same time. And sharing your time is not just good for your mental health. Researchers at Johns Hopkins University, for instance, found that as older adults participated in Experience Corps, a national volunteer program for Americans over age 55, they showed both mental and physical improvements, including increased strength and endurance. By choosing activities that are personally rewarding, you may discover similar benefits. You may even learn something new!
JOIN THE CLUB
Studies have shown that social connections are the key to emotional wellness. Staying active and engaged is very important in terms of cognitive and emotional health. As people get older, though, it's often challenging to organize outings with others. Joining a club or organization is a simple way to fill this need. The Red Hat Society [a social organization for women over
TREAT YOURSELF
No matter what your age, it's important to do something for yourself from time to time. In the hustle and bustle of everyday life, however, it's easy to forget about your own needs. So, take a day to celebrate yourself with an out-of-the-ordinary perk: Get a massage, sign up for a makeover, or buy a new outfit or even a big bouquet of flowers. Anything that brings a smile to your face will boost your spirit and renew your inner glow.
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PACK YOUR BAGS
ENJOY THE OUTDOORS
Nothing rejuvenates like fresh air and sunshine—and with good reason. Sunlight encourages your body to produce serotonin, a brain chemical that's a natural mood booster. So revel in every opportunity you get to spend time outside (after putting on sunscreen, of course). It doesn't have to be complicated: You can work in your garden, read a book in the park, or just take a stroll around the neighborhood. You'll find it's refreshing just to enjoy and be part of the world around you.
MAKE TIME FOR PLAYTIME
There's no better way to feel young than to spend time with those who are. Join little ones as they color, play with blocks, and spend time in the park. Or, take the lead and introduce a child to something new, like your favorite card game. Whether it's someone in your own family or simply a young person in need, there are endless ways for generations to play and learn together — and you'll both appreciate the bond you're forming in the years to come.
age 50] and others are terrific ways to stay engaged, develop a network of friends, and add zest to life. Start by looking for an organization that caters to one or more of your interests—be it a hobby, favorite philanthropy, or a religious group. Or join a club that's purely social. Before long, you'll have to pick and choose what dates make it onto your social calendar!
Looking for a quick way to feel footloose and fancy free? Try stepping out of your normal routine. Whether it's a mentally invigorating tour of historic homes or a relaxing stay on the beach, traveling somewhere new opens you up to fresh experiences and keeps your mind engaged. And it's not necessary to break the bank. Traveling on a budget is perfectly possible with senior discounts and economical options, such as group tours, which are perfect for those who dislike prevacation planning.
KEEP ROMANCE ALIVE
Whether you've been together for 50 years or just 50 days, romance can be the spark that keeps you young. "It's the ultimate — or most intimate — form of social connection," says Hughes. Love, new or seasoned, can boost morale and emotional wellness — and may even affect longevity, according to Hughes. To amp up the romance in your relationship, share a candlelit dinner, create a thoughtful, homemade gift, or dance the night away to your favorite song. You'll feel like young lovers all over again.
April 2017
37
W ELLNESS
You See a Shrink?
W RITTE N B Y S H ER R I E C A M P B EL L , P H D
THE STIGMA OF THERAPY AND WHY YOU SHOULDN’T LET IT STOP YOU FROM GETTING HELP It is often the assumption that if you go to therapy, you have serious problems you cannot manage on your own, and there is something fundamentally wrong with you. In reality, if someone is attending therapy, they tend to be on the healthier side of selflove and self-awareness. Because seeing a therapist is stigmatized many people who want to seek help either don’t or they keep their therapy private so they do not invoke judgment. 1. EVERYONE CAN BENEFIT FROM THERAPY: We are not here to do life on our own, nor are we equipped to be 100 percent objective in our own lives. Therapy is the perfect way to get that objective view, get to know yourself more deeply, analyze your habits of behavior and to find solutions to life’s everyday issues. 2. HEALTHY PEOPLE SEEK THERAPY: Healthy people are on the search for continual improvement, self-awareness and better solutions to life’s problems. Healthy people
38 HEALTHY MAGAZINE
are okay being wrong in life and in taking direction. They have enough self-awareness to know when they need help and when they do not. In this way, therapy becomes a modicum for continual expansion and improvement in the quality of one’s emotional life. 3. CRAZY-MAKERS DON’T ATTEND THERAPY: The unhealthiest people, the people who need treatment the most, are the ones who never consider therapy. In their minds they are never wrong; it is always someone else’s problem, and they should not have to change. Rather, the world is “who” needs to change. The people who end up in therapy are those trying to deal with the relationships they have with these crazymakers—the spouses, the children, the partners, the parents. 4. OWN YOUR PERSONAL JOURNEY: If you have chosen to attend therapy, be proud of it. Most people who are seeing the benefits of therapy tend to brag about how much the therapy is changing their lives. We all want to be happy and when you communicate about your therapy as a major benefit to your life you will be surprised how many people either ask for more information or confess back to you they have also sought
therapy. When you own and take pride in your growth, much to your surprise many others will follow your lead. 5. REACHING HIGHER LEVELS: Therapy is that space developed and created to facilitate your growth into the higher levels of life and understanding. Many of our most successful people regularly attend some type of therapy, whether that be coaching, mentoring, therapy, motivational seminars, reading self-help books, etc. It is really all the same stuff being delivered through a different channel, a different medium. Why be ashamed of something that is improving the quality of your life? If someone is judging you for your choice to seek therapy of some sort, it says more about that person and their ignorance and insecurity than it says about your desire to improve your life, and become a happier more satisfied person. Take hold of what you are willing to do to make this life more understandable to you and live it with confidence. ABOUT THE AUTHOR Dr. Sherri is a psychologist with 20 years of experience serving the northern California area. She is the author of Loving Yourself: The Mastery of Being Your Own Person.
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39
NUTRITION
a brief
History of A GLANCE AT HISTORY SHOWS SOME PROGRESS AND A LOT OF CONTRADICTION WHEN IT COMES TO DIETING.
1727 Thomas Short writes a treatise about the cause of corpulence, and advises people to move away from swamps, because he observed that heavier people lived near swamps.
1829
1863
1903
1918
1930s
Presbyterian minister Sylvester Graham introduces the Graham Diet, which was essentially vegetarianism. The graham cracker, invented by Graham as a staple for this diet, is common today.
William Banting writes his Letter on Corpulence, suggesting a diet plan of four meals a day, consisting of protein, greens, fruits and dry wine. He said to avoid starch and sugars, but that milk, butter and meat were permitted.
Horace Fletcher says he lost 40 pounds by chewing his food and then not swallowing it. His motto: “nature will castigate those who don’t masticate.”
Lulu Hunt Peters writes the book Diet and Health: With Key to the Calories on dieting and losing weight, introduces idea of
The Grapefruit Diet (a.k.a the Hollywood Diet) is born, which calls for eating a grapefruit with every meal, and reduced calorie intake.
1940
The word “calorie” is used to measure energy in food.
COUNTING CALORIES
1950s Research connects diet and exercise with heart disease. Ancel Keys conducts the Seven Countries study and shows that saturated fats and unsaturated fats have different effects on health.
in dieting.
1975
1976
1977
1977
1980
1980s
1980
Ancel and Margaret Keys publicize the Mediterranean diet, which doesn’t become popular until the 1990s.
The Nurses Health Study of 122,000 registered nurses finds a relationship between increases in BMI and increased risk of heart disease and type 2 diabetes.
McGovern committee releases “Dietary Goals for the United States,” which recommends increased carbohydrate consumption and decreased fat, cholesterol, sugar and salt consumption. The affected food industry members protest.
Slim-Fast is introduced as a meal replacement plan.
The USDA releases dietary guidelines, which say to eat a variety of foods, avoid too much fat, cholesterol, sugar and sodium.
American Heart Association and many other organizations push for low-fat diets to fight against chronic health conditions.
The Cambridge Diet is introduced, which involves liquid meals and very low calorie intake.
1992
1993
1994
Dr. Atkins’ new book is published, with a new version of his high-protein diet that condemns carbohydrates. Other high-protein advocates publish bestselling books in the succeeding years.
Dr. Ornish publishes Eat More, Weigh Less, which recommends eating less fat and having a plant-based diet.
A FDA mandate is established that food labels must include information about calories, fat and fiber.
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1996
1998
2001
2003
of nine and ten-yearolds are reported to be dieting and trying to lose weight.
The US National Institutes of Health and the Centers for Disease Control and Prevention lower the normal/overweight cut-off from a BMI of 27.8 to a BMI of 25. This had the effect of redefining approximately 29 million Americans who were previously healthy to overweight.
Harvard nutritionist Dr. Willett slams the USDA Food Pyramid in his book, calling it wrong, potentially dangerous, and resting on shaky scientific ground.
The South Beach Diet is introduced by cardiologist Dr. Agatston who focuses on carbohydrate control as key to losing weight.
40%
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Diet
Obesity Trends PERCENTAGE OF ADULT POPULATION THAT IS OBESE
1990
11 %
2013 28 %
Source: Trust for America’s Health and the Robert Wood Johnson Foundation
1956
1961
The American Heart Association appears on television and says that diets including large amounts of butter, lard, eggs and beef would lead to coronary heart disease. The US government soon recommends low fat diets to prevent heart disease.
Dr. Herman Taller publishes Calories Don’t Count, which sells two million copies. He counsels readers to avoid sugars and processed foods, but encourages eating an enormous amount of calories and unlimited amounts of fat and meat.
1963 Weight Watchers is founded.
1967 Twiggy, a 5’ 7” , 92 pound model, becomes a supermodel icon.
1970s
1970
1972
1972
Roger Linn, MD, advocates eating nothing except his miracle liquid, which is made from slaughterhouse byproducts. About 60 people who try it suffer heart attacks.
The Sleeping Beauty Diet comes into existence, which involves using sedatives to sleep through the majority of the day to avoid eating.
Ancel Keys publishes a paper in the Journal of Chronic Diseases which launches the popularity of body mass index (BMI) as an important health indicator.
Dr. Atkins’ launches his book recommending diets high in protein and low in carbohydrates, reasoning that the consumption of fewer carbs will lead to the body burning excess fat for fuel instead. He says eating fat isn’t a big deal.
The Sleeping Beauty Diet
1980
1981
1982
1983
1983
1988
1992
Wiley Brooks promotes the idea of breatharianism, which is the capacity to live without eating food, subsisting solely on light and air. He later says there is something special about McDonald’s cheeseburgers, and calls Diet Coke “liquid light.”
The Beverly Hills Diet is introduced, recommending eating nothing but fruit for the first ten days.
Liposuction is performed for the first time in the US.
The F-Plan diet book is one of top ten best selling books in America. It recommends a high fiber approach.
Jazzercise, founded in 1969, hits all 50 states.
Oprah Winfrey loses 67 pounds on the liquid diet Optifast.
The USDA Food Pyramid is released, putting carbohydrates at the base of a balanced diet.
2004
2006
2006
2011
“The Biggest Loser” has its first show.
Splenda (a sucralose artificial sweetener) sales hit $212 million.
The Women’s Health Initiative (WHI), an enormous clinical trial involving more than 160,000 women over 15 years, finds that women who followed a low-fat diet had no significant reduction in risk of stroke or cardiovascular disease, versus women who kept a standard Western diet.
USDA introduces MyPlate as a replacement for the Food Pyramid, which is much simpler, and much less specific.
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Sources: abcnews.go.com, health.usnews.com, womansday.com
2012 The US weight loss industry revenues his $20 billion. More than 100 million Americans are on diets, and
85 percent of people consuming weight loss products are women.
2013
2014
National media outlets raise awareness against The Cotton Ball Diet, which is dipping cotton balls in juice, lemonade or a smoothie then eating it. It supposedly helps you feel full, but experts remind those tempted that they might as well eat their own shirts.
The Paleo Diet is Google’s most searched diet. This diet recommends eating food that was available to humans’ early ancestors.
April 2017
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So, how many empty calories per day should we have?
NUTRITION
Empty Eating RESEARCH SHOWS THAT AMERICANS ARE CONSUMING ABSURD AMOUNTS OF FOOD THAT PROVIDES LITTLE TO NOTHING FOR OUR BODIES—A.K.A EMPTY CALORIES In the era where “gluten-free” and “organic” are common terms, we seem more health conscious than ever before. But are we really giving our bodies what they need? A closer look at the American diet reveals that too often we eat what our bodies can’t use. Every five years, the Dietary Guidelines Advisory Committee (DGAC) reports on the scientific trends in diet, health, and nutrition to the Secretaries of the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) so these agencies can make informed decisions regarding national health recommendations. The DGAC’s most recent report was just published in February of 2015. One area of their report showed staggering data that Americans are consuming an enormous amount of “empty calories.” Empty calories are solid fats (butter, meat fat, etc.) and any sugars added to a food during its production. Refined starches and alcohol are also empty calories, but their contribution to our total intake is relatively small, so the report focuses on solid fats and added sugars. The solid fats are naturally occurring ingredients in the food; the sugars are not. Though sugars occur naturally in foods such as fruits, the DGAC refers to empty-calorie sugars as “[s]ugars that are either added during the processing of foods, or are…naturally occurring
Empty Calories: When food adds to our total calories consumed without giving any vitamins or minerals. 42 HEALTHY MAGAZINE
sugars that are isolated from a whole food and concentrated so that sugar is the primary component (e.g., fruit juice concentrates), and other caloric sweeteners.” The DGAC’s limit for empty calories is no more than 15 percent of the daily caloric intake. They break that down to say that no more than 5 percent should be from added sugars. They found in their extensive research that calories in the average American diet (for people aged 1 year or older) consist of 13.4 percent added sugars. That is almost three times what it should be! Solid fats are less of an issue because consumption has actually decreased over the last five years. However, our average intake is still higher than the limit (10 percent) at 11.1 percent. Saturated and trans are still the words to watch out for. It isn’t really a shock, but it is still disheartening to see that some of our absolute favorite foods are the absolute worst in terms of empty calories. Here is the list of the foods with the most empty calories:
• Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) • Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) • Cheese (contains solid fat)
Females between 19 and 30 years—based on 2000 calories per day—should shoot for 120-250 empty calories or less. Males in that same age group are allotted 160-330 based on 2400 calories per day. Just to put that into perspective, one cup of regular, plain vanilla ice cream has 210 empty calories. How on earth do we keep our empty-calorie intake below the limits? The DGAC outlines tons of options. First, “replacing soft drinks and other sugar-sweetened beverages (including sports drinks) with non-fat milk would substantially reduce added sugars and empty calories,” they say. They also suggest using non-hydrogenated vegetable oils (soybean, corn, olive, and canola) instead of animal fats (butter, cream, lard, etc.) or tropical oils (palm, palm kernel, and coconut) to drastically reduce your solid fat intake. Be aware that just because something says it’s “low-fat” or even “nonfat” doesn’t mean it’s the right option. Often, those products contain high amounts of refined grains and added sugars which aren’t healthier choices. Remember, it’s not about cutting things like fat and sugar out of our diets, it’s about being aware of the kinds of fats and sugars and which are bad, and good, for us. Sources: choosemyplate.gov, health.gov/dietaryguidelines
90
percent of the American population as a whole consumes more than the daily allotment of empty calories (15% of daily caloric intake). Empty calories provide our bodies little to no nutrient value or usable energy, so they are just stored in our fat reserves.
• Pizza (contains solid fat) • Ice cream (contains both solid fat and added sugars) • Sausages, hot dogs, bacon, and ribs (contain solid fat)
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The Rise and Fall of Red Delicious WHY THE WORST KIND OF APPLE WAS SO PLENTIFUL Red Delicious may be the least loved apple in the United States, yet it is the most abundant apple around. It’s often the only apple you’ll find in a gas station or convenience store, and school kids are still burdened with it in their brown paper bags. Discovered as a mutant seedling in Iowa in 1875, this apple soared to popularity because of its appearance and hardiness. Over time, more mutation occurred that changed the apple into a deeper red. The color of Red Delicious is what made it a preferred produce, along with its eye-pleasing curves and resilience as a tree. But by the 1980s, Americans didn’t have many apples to choose from, according to The Atlantic. Americans have since realized the problems with judging a book by its cover. In the 90s, Gala and Fuji hit the market and Red Delicious sales have since dropped drastically, though it is still the most common apple by far. In fact, international demand is what is keeping Red Delicious apples alive, as American demand has dried up.
MOST POPULAR APPLES:
• Red Delicious
• Gala • Golden Delicious • Fuji • Granny Smith Facebook.com/HealthyMag
Source: The Atlantic, US Apple Association
April 2017
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food
H E A LT H Y FA R E
GRAB & GO
W R I T T E N BY R ACH E L R U BI O
Pressed for time?
With more options and obligations than ever before, time is especially of the essence today. That’s why we came up with quick, easy and healthy recipes for the health-conscious, on-the-go individual.
Veggie Chili Burrito
YIELD: YIELD: 1 1 BURRITO BURRITO II N NG GR RE ED D II E EN NT TS S :: 1 1 large large sprouted sprouted wheat wheat tortilla tortilla ½ cup shredded cheddar cheese 1 large piece of foil ½ chili (from acheese can) ½ cup cup veggie shredded cheddar 1 green ½chopped cup veggie chilionion (from a can) ½ tomato diced 1 chopped green onion 3-4 avocado slices ½ tomato diced 3-4 avocado slicesE Q U I P M E N T : Toaster oven or regular E Q U I Poven MENT: 1 large piece Toaster oven of or foil regular oven
1. 1. 2. 2. 3. 3. 4. 4. 5. 5.
6. 6. 7. 7. 8. 8.
DDIRECTIONS: IRECTIONS: Put veggie veggiechili chiliininsmall smallstrainer strainer remove some Put toto remove some juice. juice. (This juice can be as to a sauce to serve with (This juice can be used as used a sauce serve with burrito or burrito orremaining kept with veggie remaining chilimeal.) for another kept with chili veggie for another meal.) Chop green onion & dice tomato, then set aside. Chop green & diceand tomato, setin aside. Turn oven ononion broil setting warmthen tortilla oven Turn itoven on broil setting and(2warm tortilla in oven until is pliable enough to roll minutes or so). until it istortilla pliableout enough rollTurn (2 minutes oroff so).broil Take the of the to oven. the oven Taketurn the itburrito out of the oven. Turn the oven off and to bake at 350. broil andwith turn“Lay it toout bake Replace theat foil350. and put the tortilla on Lay out thewith foil cheese and putand thethen tortilla cheese on it. Sprinkle thewith veggie chili. Roll it. Rollup it up halfway then in and tortilla halfway andand then tucktuck the the endsends in a finish finish Wrap itWrap in foil, a in rollingrolling it into atogether. cylinder shape. therolling wholeinto thing cylinder. foil will give the burrito a nice shape. foil to helpThe it keep shape. Put the burrito burritoback backininthe theoven ovenforfor about 20–30 Put the about 20–30 minutes. minutes. Remove the theburrito burritofrom fromfoil foiland andsprinkle sprinkle onion and Remove onion and tomato overit,it,pour poursauce saucefrom fromchili chili top, slice tomato over onon top, slice avocado and andlay layslices sliceson ontop topofofburrito. burrito. avocado Serve. Serve.
44 HEALTHY MAGAZINE
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Romaine Tacos Yield: 3 tacos INGREDIENTS: 3 leaves of romaine lettuce 6 oz. hummus 9 thin slices of cucumber 3 slices of tomato (cut in half) 6 thin slices of red onion
DIRECTIONS:
1. 2.
3.
Spoon 4 tablespoons of hummus lengthwise into each romaine lettuce leaf. Arrange cucumber, onion, and tomato lengthwise into each lettuce leaf and serve. Enjoy!
Hemp Tofu Pizza Yield: 1 pizza INGREDIENTS: 1 whole wheat naan bread 3 tablespoons of tomato sauce ¼ cup shredded kale 4 strips of hemp tofu* ¼ cup shredded mozzarella and parmesan ½ tablespoon of Hemp seeds ½ tablespoon of Hempseed oil* Substitutions: Substitutions are marked with an * Substitute tofu or cooked chicken for hemp tofu. Substitute extra virgin olive oil for hempseed oil.
Equipment: Toaster oven or regular oven set on broil Oven-proof dish or aluminum pie tin DIRECTIONS:
1. 2. 3. 4.
Spread tomato sauce on naan bread and leave ½ inch border around edge. Spread kale evenly on top of sauce. Arrange hemp tofu strips on top like spokes of a wheel on top of kale. Spread cheese evenly on top and broil in toaster oven or regular oven until golden brown. (10-15min.) 5. Drizzle a small amount of oil, sprinkle salt and hemp seeds on top and serve. 6. Enjoy!
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Credits
Healthy IDAHO
®
Photos and Writing by Rachel Rubio Original recipes by Carrie Dayton-Madsen Food Styling by Chelsea Reimer Healthy-Idaho.com
April 2017
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food
S P R I N G T I M E PA S TA
glossary
6 servings
Tortiglioni
Total time: 35 minutes
Tortiglioni are a little larger and thicker walled than rigatoni and work well with chunky sauces.
Farfalle
These butterflies, or bow ties do an excellent job of trapping and holding creamy sauces thanks to the pinch in the pasta.
Tortellini
Is a variety of ringshaped pasta. They are typically stuffed with a mix of meat and cheese fillings.
It’s a fact
2 cups rotini
directions 1. Bring a large pot of lightly salted water to
Salt and pepper to taste
a boil. Cook pasta, stirring occasionally, until
1 cup cherry or grape tomatoes, halved
just tender, 8 to 10 minutes, or according to
1 cup diced yellow or red bell pepper
package directions. Drain and refresh under
1 cup grated carrots
cold running water.
ingredients
1/2 cup chopped scallions 1/2 cup chopped pitted kalamata olives
2. Add the pasta and Itanlian dressing, toss
1/3 cup slivered fresh basil
to coat. Add tomatoes, bell pepper, carrots,
1/4 cup Fat-free Italian salad dressing
scallions, olives and basil; toss to coat well.
Raviloi
A stuffed pasta that can be filled with meat, vegetables, and can include a creamy cheese such as ricotta.
Gomiti Rigati
Known as lined elbow macaroni. The noodles are best served with chunky sauces, especially sauces that also have oil or cream that can slip into the pasta.
Per serving: 175 calories; 6g fat (2 g sat, 5 g mono); 1 mg cholesterol; 29 g carbohydrate; 6 g protein; 4 g fiber; 291 mg sodium; 269 mg potassium.
46 HEALTHY MAGAZINE
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ŠBatman2000 | Dreamstime.com
springtime pasta salad
A colorful salad adds vitamins and minerals.
food
H E A LT H Y R E C I P E S
Shrimp Pasta Salad 1 cup green beans, cut into 1 inch pieces 1/2 cup oil-free Italian dressing (bottled) 2 cups sm. zucchini, thinly sliced 2 cups fresh mushrooms, sliced 1 med. red onion, thinly sliced 1 lb. sm. raw shrimp, shelled 1 clove garlic, minced 2 tbs. lemon juice 8 oz. rotini pasta Directions 1 Use a large non-stick pan. Use 2 tablespoons oil. Brown zucchini; remove to a large bowl. Add mushrooms and green beans to pan. Cover and cook 5 minutes until beans are just tender. Remove vegetables to the bowl.
go to For other succulent shrimp recipes visit www.recipes.com
2 Add shrimp, garlic, onions, and lemon juice. Cook until shrimp are pink and tender (not long). Cook pasta separately; drain and rinse with cold water. Combine everything and add dressing, salt, and pepper to taste. Chill.
Sweet-sour sauce 1 Combine cornstarch, sugar, pineapple juice, vinegar, ketchup and soy sauce in a saucepan until smooth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat; set aside.
©Branislav Senic | Dreamstime.com, ©April Turner | Dreamstime.com
Shrimp Egg Rolls 1/4 tsp salt 1/2 tsp pepper 1/2 cup sugar 2 tbs. ketchup 1 tsp. soy sauce 1 tbs. vegetable oil 4-1/2 tsp. cornstarch 12 egg roll wrappers 1 cup pineapple juice 1/2 cup white vinegar 1 cup chopped onion 1/2 cup grated carrot 1 cup shredded cabbage Additional oil for deep-fat frying 1 cup canned bean sprouts, chopped 1 cup frozen sm. cooked shrimp, chopped
Directions 2 In a large skillet, stir-fry the shrimp, bean sprouts, cabbage, onion and carrot in oil until crisp-tender; cool slightly. Stir in pepper and salt. Position egg roll wrappers with a long edge facing you. Spoon 1/4 cup of shrimp mixture on the bottom third of each wrapper. Fold bottom over filling; fold sides over filling toward center. Moisten top edge with water; roll up tightly to seal.
3 In a deep saucepan, electric skillet or deep-fat fryer, heat oil to 375°. Fry egg rolls, a few at a time, for 4-5 minutes or until golden brown, turning often. Drain on paper towels. Serve with sweet-sour sauce. Yield: 1 dozen. Special thanks: www.tasteofhome.com
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April 2017
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NUTRITION
Beets, Grains & Greens Hash Who says hash needs potatoes? No one who eats this dish will. The fresh spinach and nutty grains balance the earthy sweetness of the beets. Makes 2 servings
2
slices bacon, chopped
1 cup
chopped onion
11⁄2 cups
hot cooked gluten-free whole grains
1 diced
can (15 oz) whole beets, drained and
1⁄2 cup
ready-to-use GF vegetable or chicken broth
6 cups
packed baby spinach leaves
2
large eggs, poached (see tip)
1.
Cookbook by luten-Free G d ay yd er ill Ev .ca Reprinte Bob’s Red M .robertrose Courtesy of bury, 2015 © www ere books are sold. uls wh Camilla V Sa permission. Available er h is bl pu h wit
In a large skillet, cook bacon over mediumhigh heat until crisp. Using a slotted spoon, transfer bacon to a plate lined with paper towels. Drain off all but 1 tsp fat from skillet.
2.
Add onion to the skillet and cook, stirring, for 5 to 6 minutes or until softened. Add grains, beets and broth; reduce heat to medium and cook, stirring up bottom crust two to three times, for 10 to 12 minutes or until warmed through and browned. Add spinach on top, cover and cook for 1 minute, until wilted. Stir spinach into hash.
3.
Divide hash between two plates. Top each with a poached egg and sprinkle with bacon.
Tips gg For the grains, try amaranth, millet, quinoa, rice or sorghum. gg You can replace the canned beets with 11⁄2 cups freshly cooked (steamed, boiled or roasted) diced beets. gg To poach the eggs, pour enough water into a medium skillet to reach a depth of 11⁄2 inches. Add 1⁄2 tsp fine sea salt and bring to a simmer over medium heat. Crack each egg into a separate custard cup. Gently slide one egg at a time into the simmering water and simmer for 2 to 3 minutes or until egg whites are set (the yolks will be only partially cooked); cook longer for more firmly set yolks. Using a slotted spoon, carefully transfer eggs to hash.
48 HEALTHY MAGAZINE
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Tomatillo, Black Bean and Amaranth Soup Puréed tomatillos add sweetness and a citrusy tang, smoky chipotles contribute a bit of heat, and black beans and amaranth lend depth and protein, making this a stick-to-the-ribs bowl of soup, despite the abundance of fresh, bright flavor. Makes 6 servings
You’ll need a food processor 2
cans (each 12 oz) whole tomatillos, with juice
1 tbsp
olive oil
4
cloves garlic, minced
1 tsp
chipotle chile powder
3⁄4 cup
amaranth
2
cans (each 14 to 19 oz) black beans, drained and rinsed
3 cups
ready-to-use gluten free vegetable or chicken broth
1 cup
packed fresh cilantro leaves, chopped
2 tbsp
freshly squeezed lime juice
Crumbled queso fresco (optional)
Lime wedges (optional)
1.
In food processor, purée tomatillos and their juice. Set aside.
2.
In a large pot, heat oil over medium-high heat. Add garlic and chipotle chile powder; cook, stirring, for 1 minute. Stir in tomatillo purée; cook, stirring for 2 minutes.
3.
Stir in amaranth, beans and broth; bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, for 15 to 20 minutes or until amaranth is very tender. Stir in cilantro and lime juice. Serve sprinkled with queso fresco (if using), with lime wedges on the side, if desired.
Chorizo, Kale and Teff Soup The first few spoonfuls of this meaty soup, enriched with potatoes, teff and kale, will have you dreaming of the warm sunshine of Spain and Portugal.
MAKES 8 SERVINGS
Tips
gg The specified amount of chipotle chile powder will create a medium spiciness. Feel free to add less or more to suit your taste.
gg An equal amount of quinoa, rinsed, can be used in place of the amaranth.
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1 tbsp
olive oil
12 oz
gluten free cured chorizo or other smoked sausage, diced
2 cups
chopped onions
4
cloves garlic, minced
6 cups
chopped kale (tough stems and center ribs removed)
3 cups
diced peeled potatoes
1⁄3 cup
teff
8 cups
ready-to-use gluten free vegetable or chicken broth
1
can (28 oz) crushed tomatoes
Fine sea salt and freshly ground black pepper
1.
In a large pot, heat oil over medium-high heat. Add chorizo and cook, stirring, for 3 to 4 minutes or until browned. Using a slotted spoon, transfer chorizo to a plate lined with paper towels.
2.
Add onions to the pot and cook, stirring, for 6 to 8 minutes or until softened. Add garlic and kale; cook, stirring, for 1 minute.
3.
Stir in potatoes, teff and broth; bring to a boil. Reduce heat to medium-low, cover, leaving lid ajar, and simmer, stirring occasionally, for 15 to 20 minutes or until potatoes and teff are very tender. Use a wooden spoon to coarsely break up about half of the potatoes.
4.
Return chorizo to the pot and stir in tomatoes; simmer, uncovered, stirring occasionally, for 5 to 10 minutes or until soup is slightly thickened. Season to taste with salt and pepper.
April 2017
49
WRITTEN BY C AITLIN SCHILLE
W ELLNESS
HERE ARE SIX AT-HOME REMEDIES BACKED BY SCIENCE:
Kitchen Cabinet Remedies WAYS YOU CAN DEAL WITH COMMON AILMENTS AT HOME The use of home remedies, particularly herbal medicine, has grown in popularity in the United States—nearly one third of Americans use at-home treatments or herbs to treat various maladies. Wrongful deaths from prescription drugs, as seen commonly on nightly news channels, spur this trend on. Herbal and athome treatments may be less expensive than mainstream medicine, and in some cases, may have fewer side effects. It should be noted that before attempting any at-home or herbal treatments, do your research. Determine if the herbal remedy has scientific backing, and use your best judgment to decide if the at-home treatment is safe and effective for you. Herbal products are not regulated in the United States, so they may contain additives and ingredients that are not disclosed on the label. Herbs may cause allergic reactions in some users, and some herbs may even be toxic when taken in high doses or improperly ingested. Some herbs may also cause adverse health effects when they interact with other medications or treatments. It is wisest to consult with your doctor before trying any home remedy.
50 HEALTHY MAGAZINE
1.
Use ginger to combat nausea. Ginger naturally fights nausea and vomiting, which makes it an excellent way to treat stomach flu, motion-sickness, and nausea induced by chemotherapy. A study by the National Cancer Institute found that study participants who were assigned to take ginger reported feeling much less nauseated than those who took a placebo treatment.
2.
Consume garlic regularly to decrease your risk of cancer. An article found in the American Journal of Clinical Nutrition determined that a regular, high consumption of garlic decreased rates of various types of cancers, including colorectal and ovarian. For best results, include several garlic cloves per day in your diet.
3.
Gargle salt water to ease the ache of a sore throat. According to Dr. Douglas Hoffman of The Medical Consumer’s Advocate, a sore throat results from infected tissue, and the salt helps to draw out the fluid that causes the painful swelling characteristic of a sore throat. The typical concoction calls for one tablespoon of salt per eight ounces of water.
4.
Chamomile tea can be used to treat colds, and it can also be used to relieve the pain of menstrual cramps. Chamomile has long been believed to have healing and anti-inflammatory properties, and new research seems to be backing up this belief. A study found in the Journal of Agricultural and Food Chemistry has deduced that chamomile tea has certain molecular compounds that may fight off the common cold virus as well as ease the pain of menstrual cramps.
5.
Use baking soda to treat canker sores. Create a paste made of baking soda and a little bit of water, then apply that paste to the canker sore. This treatment is endorsed by the Mayo Clinic and the National Institutes of Health.
6.
Turmeric may help prevent Alzheimer’s disease, and it may also ease general pain. Turmeric contains curcumin, a natural anti-inflammatory agent. Its anti-inflammatory properties can help ease pain, particularly joint pain and swelling caused by arthritis. A study found in the Journal of Alzheimer’s Disease found that curcumin is helpful in ridding the brain of certain plaques that are the hallmarks of Alzheimer’s disease.
Sources: Umm.edu, nlm.nih.gov, naturalhealthadvisory. com, mayoclinic.org, webmd.com, prevention.com, womansday.com
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52 HEALTHY MAGAZINE
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HEALTHY MAGAZINE | Advisor Client Content
Complete
Allergy & Asthma Care
A
llergies and asthma have turned into a nationwide epidemic. Millions of Americans are suffering from itchy, watery eyes, nasal congestion, and sneezing. Further, they may also be experiencing symptoms of wheezing, coughing, or shortness of breath. This doesn’t include those who are dealing with life-threatening food allergies or allergies to venomous insects such as honeybees, wasps, hornets, or yellow jackets. There are also patients who have lived with undiagnosed immune deficiencies where they are chronically sick and on constant antibiotics. There are also less common disorders that cause chronic hives or recurrent and episodic swelling (that is often misdiagnosed as allergies or food allergies). With so many Americans struggling with these common ailments, it is always a topic of conversation! Everyone, and I mean everyone, has an opinion
54 HEALTHY MAGAZINE
of what is causing your rash or your stomach aches. If you ask 10 people what they think the cause is, you will get 12 answers. Oh, you get a rash or experience frequent stomachaches and bloating? You may get answers about how that is likely milk or gluten allergy and you need to do avoidance diets and take over-priced supplements. You may be told it is yeast over-growth. You may be told you have “leaky gut.” You will then likely be told to do a cleansing diet to clear out the toxins. You may be told to try essential oils because they cure all ailments…and they are natural so it can’t be bad, right? Depending on the type of doctor or healer you are seeing, you may be subjected to a series of expensive tests that insurance doesn’t cover, and, oh by the way, have no credible evidence to back up their usage because the results are actually meaningless. How
are you to know this? How do you decipher between what is legitimate and what may be a waste of money? You can find anything on the internet to support any position. How do you know what to believe? After all, 85 percent of statistics are spontaneously made up! I would encourage you to research your options. Don’t be coaxed into fads or satisfied with anecdotal successes. Do your homework and have a high standard for your health. Find a place with real credentials and unprecedented patient results! Find a place that will provide you with solid evidence-based recommendations that will provide real solutions for you.
You don’t have to just live with allergies and asthma. You can live without them. You deserve to breathe easier without limits. Rocky Mountain Allergy, Asthma, and Immunology was founded almost seven years ago and has a strong track record of providing a comprehensive approach to your allergy, asthma, and immunology problems and achieving unprecedented results with our patients. Visit our website RockyMountainAllergy.com and also “Like” us on Facebook or follow us on Twitter @ RockyMtnAllergy. We would love for you to join the Rocky Mountain Allergy family.
WR IT T EN BY
DR. DO UG LA S JO NES
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: 801-773-4865 http://rockymountainallergy.com/, Twitter:@RockyMtnAllergy
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HEALTHY MAGAZINE | Advisor Client Content
HOW SLEEP KEEPS US IN THE QUALITY OF YOUR SLEEP DIRECTLY AFFECTS THE QUALITY OF YOUR WAKING LIFE, INCLUDING YOUR PRODUCTIVITY, EMOTIONAL BALANCE, CREATIVITY, PHYSICAL VITALITY, AND EVEN YOUR WEIGHT.
Rhythm 90
A
ccording to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, most of us are only getting four to five hours of unrested sleep. Sleep-related dental problems like bruxism (teeth grinding) may be signs of more serious health risks such as sleep apnea. Obstructive sleep apnea can cause stroke, heart disease, and arrhythmias. Plus, there are proven links between lack of sleep and a host of systemic problems. Up to 90% of people who snore may have sleep apnea. Also children may be affected by sleep apnea and it is often a contributing cause of ADD/ADHD. Teeth grinding, bedwetting, sleep walking, and night terrors may all be caused
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%
by sleep apnea. Removing tonsils cures most kids, but early interceptive orthodontics, such as our Healthystart program, can also improve symptoms without surgery. For adults we use a home sleep test to test for obstructive sleep
Up to 90% of people who snore may have sleep apnea.
apnea, and then treat many patients with oral appliances, which are often more effective then CPAP therapy. If you are ready to change your life, contact us today to get tested for sleep apnea.
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.
April 2017
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HEALTHY MAGAZINE | Advisor Client Content
Have you noticed your
HEARTBURN is still there? Gastroesophageal Reflux Disease or G.E.R.D
As many as 4 out of 10 Americans have symptoms of gastroesophageal reflux disease or G.E.R.D as its called. The third most common prescription medications in the United States are proton pump inhibitors (PPIs). They turn off about 90% of this stomach acid which is helpful if people have stomach contents coming back up into the esophagus damaging the lining, and giving a burning sensation. Your swallowing tube sits behind the heart and commonly G.E.R.D can cause you to feel like your heart on fire, hence the term “heartburn.” This terrible sensation can be made worse by several factors such as overeating, obesity, spicy food, peppermint, chocolate, smoking, some medications, and eating large amounts at night then laying down. Avoiding some of these factors as much as possible will reduce heartburn symptoms. Having a hiatal hernia creates an increased risk for heartburn. That condition is where the diaphragm opening around your esophagus as it enters your abdomen has too much space around it. That opening can then allow your stomach to slide up in your chest and weaken your body’s own defense valve against G.E.R.D. Yikes! So what if you still have symptoms? Then what? The next weapon of defense is trying to turn off the acid. This can be done by “antacids” such as Tums, baking soda, or other neutralizing agents to acid. If an increased defense is needed prescription medicine such as PPIs are often prescribed. They do work well for a lot of people. There can be a significant rebound effect when you stop them. That means the acid level may be higher than it was before you start medication, at least temporarily, which will cause you to feel like your heartburn is actually worse than it was before you started the medication. That’s not good.
an increased risk of pneumonia due to lack of neutralizing acid in the stomach. There’s an increase incidence of colon infections because of the same mechanism. Your body requires acid to liquefy calcium and other minerals to be absorbed into your body effectively. Turning off the acid may decrease your absorption of calcium and may lead to increased bone fractures with long-term use. The most recent concerning study showed some evidence about risk of dementia such as Alzheimer’s with long-term PPI use especially in the elderly. Other studies have shown that PPIs failed to eliminate acid reflux in 30 to 50% of patients and they don’t reduce non-acid reflux which is called regurgitation. When regurgitation is severe people can bend over after eating and have lunch come back to have you try again. So what else is there? Many people don’t know there are surgical options that are very effective. It significantly reduces the likelihood of food or acid coming back up into the esophagus. Surgery is commonly reserved for people who have breakthrough symptoms despite other attempts to resolve their symptoms, those who have regurgitation or if there is concern about long term medical treatment. In our program most patients have the procedure as an outpatient, and return to work for most in 7-10 days, because we use a minimally invasive technique. There are risks to having surgery. Those should be discussed with your surgeon if you are considering that treatment as an option.
Many don’t know that there can be significant side effects especially for long-term use of PPI’s. Studies have shown
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Darrin F. Hansen, MD, FACS Lap-Band and General Surgery 801-523-6177 DrDhansen.com
Dr Hansen does extensive work with minimally invasive laparoscopic surgical repair of hiatal hernias for reflux disease. He is known for his advanced laparoscopic procedures.
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AN ESTIMATED 45,000 AMERICANS WILL BE DIAGNOSED WITH ORAL CANCER IN 2017 Learn about risk factors, and about a new screening option that helps dentists find problems sooner
A
pril marks the beginning of Oral Cancer Awareness month. Although oral cancer only accounts for approximately 3% of all cancer cases, there are still estimated to be over 45,000 Americans diagnosed this year. Because oral cancer is often detected at a late stage, only 60% of newly diagnosed people live longer than 5 years. Regularly scheduled preventative check-ups allow your dentist the opportunity to diagnose more serious health concerns, such as oral cancer. Oral cancer appears as a growth or sore on your lips, tongue, cheeks, and throat. Smoking and excessive alcohol consumption are notable risk factors for the development of oral cancer. But, it is important to note that over 25% of all oral cancer cases occur in people who do not smoke or drink excessively, so it is crucial to get checked regardless of your lifestyle choices. Due to the location of potential oral cancer growth, your dentist is a great resource for early diagnosis. Most dentists are able to do a quick visual examination of the tissue in your mouth to look for any noticeable growth or damage. Unfortunately, a simple visual check will often miss developing issues until they have become more severe. To allow for even greater accuracy in detecting cancerous and pre-cancerous tissue,
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dentists are now utilizing the VELscope Oral Assessment System. The Velscope device uses harmless blue light to analyze the distinct patterns of healthy and unhealthy tissue. This allows doctors to notice abnormalities that may not even be visible to the naked eye. Like all cancers, early detection and diagnoses dramatically increase your chance of a successful recovery. The screening is quick and painless, so go make sure you are oral cancer free today! To help raise the awareness and diagnosis of oral cancer in our community, Apex Dental will be offering free VELscope cancer screenings during each patient exam during the month of April. These VELscope screenings will be available at both our Murray and Riverton location. Give Apex a call today at 801-7585459 to schedule an appointment or visit our website at www. apexfamilydental.com to learn more about the VELscope oral cancer screenings.
Joseph S. Maio D.D.S.
Apex Family & Cosmetic Dentistry (801) 758-5459 apexfamilydental.com
DENTAL
Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institute, Regis University, where he graduated Magna Cum Laude. Dr. Maio is the CEO and a practicing dentist at Apex Dental, with 7 office locations across Salt Lake, Utah, and Tooele counties.
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PREMIER VENEERS, BONDING, CROWNS, IMPLANTS, WHITENING, ETC.
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ARE YOUR TEETH AGING FASTER THAN THE REST OF YOU?
YOU’RE FEELING GREAT, LOOKING GREAT, BEING ACTIVE, AND LIVING A VIBRANT LIFE. SO WHY ARE YOUR TEETH LOOKING LIKE THOSE OF AN OLDER PERSON? This is a great question, and a common concern, so don’t let it keep you up at night. We use our teeth a lot (unless you don’t eat for some reason), which means wear and tear, and of course, that flaw we all hate: discoloration. And with our busy lives, sometimes our teeth reach a state or color we’re not proud of before we realize it. Fortunately, turning back time on your teeth is neither a miracle nor a complicated fix. If your teeth are looking worn, discolored, too short or misaligned, here are some ways to restore a look more fitting for your age.
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WHITENING Whitening procedures under the guidance of Dr. Larsen are both quick and effective, perfect for the busy mom or the office dweller. You can brighten the shade of your teeth significantly with one in-office visit.
SIX MONTH SMILES We love this technology, especially for adults who are feeling selfconscious about their smile. It is a cosmetic teeth straightening system that works to align the visible teeth in months, instead of years. It works great, and you
don’t have to suffer through the traditional orthodontic metal in the mouth.
VENEERS Veneers are such a reliable solution for teeth that are looking aged. Worn and discolored smiles become radiant and confident again, which can mean a tremendous amount to anyone. Veneers are thin laminates that cover the surface of a tooth that is specially prepared to receive the veneers. They’re great for teeth that are too-short, which makes you look older.
Garon Larsen, DMD
Advanced Dentistry | Personal Care 801.756.4440 drglarsen.com Garon
Larsen, DMD
Dr. Garon Larsen and his team in Alpine are committed to the highest standards for your family’s dental health. They offer comprehensive and cutting edge dental services like powerful in-office teeth whitening, dental implants, Six Month Smiles teeth alignment, and metal-free crowns. Dr. Larsen also invests in new technology and treatments to deliver faster, better results and superior patient care
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WELLNES
BRING ON THE
A
recent study done by researchers at Brigham Young University in Provo, Utah, brought on some interesting new findings about sunshine. You’ve probably heard that an adequate amount of sunshine is needed to help decrease emotional distress, and this is true, but just how much? And do temperature, pollution and rain affect our mental health as well? Clinical professor of psychology at BYU Mark Beecher performed a questionnaire study on over 16,000 students to assess the correlation between weather and depression. Results showed that the amount of sunshine people get in a day is strongly connected to their mental health. Normally, people think that rainy or polluted days play a role in emotional
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distress, but Beecher’s team didn’t see any of that. Environmental factors such as cloud cover, wind, and temperature, didn’t seem to have an affect on the student’s distress levels, but this was only if an adequate amount of sunlight appeared that day as well. So what do we do when the days get shorter in the winter? Beecher’s team found an increase in distress levels during the winter months. The season is full of colder, darker days, and people aren’t able to get outside and soak up the sun. Beecher says that therapists should be aware of a rise in patients during this time and that institutions, as well as public health entities, should plan intervention and prevention resources. The shrinking amount of daylight affects the clinical population at large, and
not just those with Seasonal Affective Disorder. While most people will adapt to less sunlight in a healthy manner, it’s important to remember how the winter months can affect those with mental health issues. Therapy can bring positive results, as can other activities recommended by mental health professionals. Spending time in nature, light therapy, and exercise can help combat the symptoms of less sunshine.
Source: Journal of Affective Disorders, news.byu.edu
THE AMOUNT OF SUNSHINE NEEDED TO DECREASE EMOTIONAL DISTRESS A N D H O W OT H E R E N V I RO N M E N TA L F A C TO R S P L AY A RO L E
WRITTEN BY SADIE WIRTHLIN
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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: • • • • • • •
Same-Day Crowns Bridges Dental Cleaning Dentures Extractions Fillings Gum Treatment
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JENNIFER GREENHALGH, DMD
1512 Renaissance Towne Drive, Suite 200, Bountiful, UT 84010 P: (801) 292-2622 F: (801) 292-2258 Facebook.com/HealthyMag
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