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SUMMER 2018

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Summer 2018

A Beverage Guide Kombucha, fruit infusion, kale juice; what should you be drinking when it’s not water? Plus, some awesome herbal teas to try.

All Things Manly In honor of men’s health month, we talk about beards, office clothing for guys, and how dudes stack up against the ladies with things like exercise, stress, and marijuana use.

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Trips: Stateside and Overseas Ideas Get out there and experience the world! Here are some ideas for cool places in the Western US, and some other ideas for destinations across the globe.

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Drink Think:

Healthy Magazine’s Diet Grades

Taking Back Sunday Sunday habits to form and hold on to for a better week, and a better life.

Also:

Migraines: More Than a Headache

Learn more about the third most prevalent illness in the world, and about treatments on horizon. the

If you’re looking to change the way you eat, we applaud you! Check out our report card on some of the hottest diets.

5 Hotel Room Workouts The Most Casual Cities

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SUMMER 2018

editor’s letter

simple changes

UTAH ® SUMMER 2018

I love Summer. I love the promise of warmer, sunnier days that beckon us outside and into activity. It’s motivating. And motivation is the power to persist and do more with ourselves and our time. summer means more daylight, more sun, and hopefully, more fitness. I like this! Let’s consider the concept of more for a moment.

It’s easier to sit rather than run. To stay instead of set out towards something new. If change is too challenging, things remain how they are (or worsen). If adding more fitness, more fun, more education, more love in our lives is too demanding, it’s easier to settle for less. As business guru Jim Rohn said:

I believe that the difference between more or less in life is choice. And that choice is very simply how we define ease, and the things that are easy to do. I’ve always loved Mr. Emerson’s quote:

“The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, “The fault is not in the stars, but in ourselves.” We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today.”

“That which we persist in doing becomes easier for us to do - not that the nature of the thing is changed, but that our power to do is increased.” ~RALPH WALDO EMERSON

Think about the things in your life you find easy to do. Now contrast those things with their opposites. For example, which is easier for you to do – work or rest? Education, or entertainment? Confidence or doubt? Fear, or faith? Is it easier for you to choose healthy snacks or stay a junk-food junkie? Is it easy to get on your excise clothes and get out after it? Even in challenging weather? Think about your relationships. Is it easy to do the things that help build true friendships and true love? May I submit that happiness and success in life are built by taking things in our lives that we know are beneficial and making them easy to do. Sure, they may not be easy at first, but as the quote says, with persistence, they become easy. At any time, we can choose to change it all. We could choose any day to take a class and open a new door. We can start a new activity, a new hobby, a new attitude, a new career. We can easily start it today – or tomorrow, or next month, or next year. It’s our choice.

When considering changes, use your imagination. Dream big. Consider that in 1960 it was technologically impossible for man to travel into outer space. But with vision and ten years, Neil Armstrong took a small step and a giant leap. Dream became reality in the wake of one voice challenging the scientific community to do whatever was necessary to see to it that America “places a man on the moon by the end of this decade.” The charge awakened the spirit of possibility in an entire nation, planting the seed of possibility into the fertile soil of imagination. A dream. A bold challenge. It wasn’t easy, but it became reality. Today, space flight is commonplace. Let’s apply that lesson to our lives. Hopefully we are each keenly aware of personal traits and qualities – weaknesses – that we would like to change and strengthen. Let’s identify them. Let’s challenge ourselves to turn weaknesses into strengths. Let’s harness the power of motivation towards new experiences and improvements. Remember, the difference between ‘easy-to’ and ‘easynot-to’ lies in simple motivation.

But, doing nothing is easy too. Sometimes it’s easier to pretend rather than to perform.

EDITOR-IN-CHIEF John A. Anderson | john@leadfront.io PUBLISHER Kenneth J. Shepherd | ken@leadfront.io MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. OPERATIONS MANAGER Allyson Long | allyson@leadfront.io DESIGN EDITOR Phillip Chadwick | phil@leadfront.io MANAGING EDITOR Michael Richardson | michael@leadfront.io ONLINE EDITOR Chelsa Mackay | chelsa@leadfront.io ASSISTANT DESIGNER Krista Bowen | krista@leadfront.io CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva CIRCULATION

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@leadfront.io 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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John A. Anderson // Editor @John_A_Anderson

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To discuss LeadFront creative, design, writing, websites, online marketing services, or even creating your custom publication, call us at 801.369.6139.

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SUMMER 2018

FITNESS

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

WRITTEN BY ANGELA SILVA

PLANK 1 The classic plank is one of the most

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

3 RUNNING PUSH-UPS

2 SUITCASE SQUAT

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

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

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

4 HALF JACKS

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

5 STANDING SIDE CRUNCH

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

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SUMMER 2018

I N

T H E

N E W S

WHICH STATES ARE THE MOST

Casual? TOP PER CAPITA CONSUMER OF SWEATS

The top 20 cities for sweats consumption: 1.

Philadelphia, PA

Hartford, CT

Pittsburgh, PA

Lafayette, LA

Laredo, TX

Boston, MA

New York, NY

Los Angeles, CA

Victoria, TX

FDA APPROVES FIRST DIGITAL PILL People don’t always take their medicine the right way, and that results in billions of dollars in healthcare expenses. A Japanese pharmaceutical company (Otsuka) and a digital medicine service (Proteus Digital Health) teamed up to fix that problem in a futuristic way.

10. Scranton, PA 11. Salt Lake City, UT 12. Marquette, MI 13. Milwaukee, WI

The pill they developed is fitted with a tiny sensor that is activated when it comes into contact with stomach acid. The signal is picked up by a patch worn on the rib cage, and the patch sends the data via Bluetooth to a smartphone app. Whoever has permission can thus see if a patient has taken their medication.

14. Washington, DC 15. Austin, TX 16. Watertown, MA 17. Jacksonville, FL 18. Idaho Falls, ID

The drug, called Abilify, treats mental illness like schizophrenia and bipolar disorder. Tracking whether a patient has taken their medication has long been a problem in many fields of medicine, but especially in mental health.

19. Providence, RI 20. Chicago, IL Source: experian.com

NEW STUDY ON THE

TEENAGE BRAIN A study has launched that will last for more than a decade and involve about 10,000 children. Called ABCD (Adolescent Brain Cognitive Development), and launched by the National Institutes of Health (NIH), it is the largest long-term study of brain development and child health in the United States. “Using cutting-edge technology, scientists will determine how childhood experiences (such as sports, videogames, social media, unhealthy sleep patterns, and smoking) interact with each other and with a child’s changing biology to affect brain development and social, behavioral, academic, health, and other outcomes,” the study website says. The study will include research into drugs and alcohol, screen time, stress, sibling relationships, parenting, and much more.

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Source: abcdstudy.org

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MOST POPULAR

Walmart

Source: walmart.com

PURCHASES BY STATE

Below is a full list of Walmartâ&#x20AC;&#x2122;s top-sellers in each state New Hampshire

Cinnamon-flavored toothpaste

Washington Vanilla frosting Montana Madden NFL

South Dakota Orange juice

Idaho My Little Pony Mini Collection

Oregon Humidifiers

Wyoming Flannel shirts Nevada Dog treats

Sweet canned corn

Minnesota Flaming Hot Wisconsin Green Bay Cheetos Packers bath mat

Nebraska

Pressed makeup powder

Utah Personal travel care kits

Colorado M&Mâ&#x20AC;&#x2122;s peanut

Kansas

Ozark trail tumblers

Mass.

Iowa

Water softening crystals

Illinois Missouri Life Savers

Erasers

Ohio

Instant coffee

4X6 photo prints Disney Infinity Power Discs

Louisiana Root beer extract

Pool salt

Coolers

North Carolina

Washington, D.C.

Mayonnaise

Great Value French Fried Onions

South Carolina Coin bank

Rhode Island Christmas lights

Georgia

Alabama Crayons Texas TV wall mounts

New Jersey

Virginia

Arkansas Chocolate

New Mexico Cat food

Alaska RV & Marine Antifreeze

Pennsylvania Plastic hangers

flavored West Virginia Indiana Grape My Life As doll drink mix

Kentucky

Oklahoma BBQ sauce

Arizona L.O.L. Surprise! Dolls

Refrigerators

New York Cheerios

Michigan

Lavender-scented cleaning products

Tennessee

California Protein powder

Maine Brownie mix

Vermont

North Dakota Watermelon gum

Fischer-Price Laugh & Learn Smart Stages Chair

Mississippi Oil-less fryer

Maryland Glue sticks

Florida Sparkling cider Hawaii: Barbie Farmer Doll

Delaware Spiced jelly candy

Connecticut Ghost in the Shell DVD

NEW BUDGET TO COMBAT

OPIOID PROBLEMS President Trump signed a $1.3 trillion budget in March that will fund the federal government through 2018, which includes big increases for battling the opioid epidemic. Funding to address the opioid epidemic almost tripled from previous budgets, totalling $3.6 billion. That said, many healthcare experts say that is far less than what is needed. Opioids killed more than 42,000 Americans in 2016, and a recent White House report said the epidemic cost the US economy more than $500 billion in 2015.

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SUMMER 2018

A l l

T h i n g s

M a n l y

MEN VERSUS WOMEN EXERCISE: Me n : 56% say they do vigorous exercise 1 to 7 days a week W o m e n: 4 2% say they do vigorous exercise 1 to 7 days a week

MEN AND ALCOHOL

SMOKE MARIJUANA: Me n : 13 % currently smoke marijuana, 48% have tried it W o m e n: 7 % currently smoke marijuana, 35% have tried it

MEN, AGED 18-49

37 %

PREFERRED GENDER OF A BOSS: Me n : 19% prefer a male boss, 13 % prefer a female boss, 6 8 % don’t care either way W o m e n: 27 % prefer a male boss, 28% prefer a female boss, 4 4 % don’t care either way

have drunk alcohol in the last 24 hours

PUTTING OFF MEDICAL TREATMENT: Me n : 22% put off medical treatment because of cost

MEN, AGED 50+

W o m e n: 3 7 % put off medical treatment because of cost

45%

STRESS: Source: Gallup.com

Me n : 4 0% feel frequent stress W o m e n: 49% feel frequent stress

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have drunk alcohol in the last 24 hours

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T h i n g s

FOUR RULES FOR GROWING

a Beard

1. It’s Going to Be Ugly Before It Looks Nice Patchy, mangy, scruffy, adolescent. These are all words that may accurately describe your beard in its early stages, so be ready for mocking comments and unpleasant looks in the mirror. It will look better, so don’t give in to the scorners.

M a n l y

Office Clothing Guide For Dudes A shirt and tie is the brainless choice for most office settings. So maybe you wear a colored shirt or a striped shirt with the tie. This is as about as adventurous as bringing candy to the movie theater. Here are three ways to take your professional look to a higher plane of style:

The Formal T

2. Moisturize and Comb

Swap the colored shirt for the a fitted crew neck t-shirt, and wear it with a sports/suit coat. For the shirt, stick to black, gray, or white.

Beard balms and oils will give the beard hair a nicer, kempt look, and will prevent dryness and itchiness. A comb helps work whatever product you’re using through the beard.

Shoe Game

3. Give It Shape A lot of guys take razor or trimmer in hand too early. Let your beard find its fullness before you go chopping it down (this may take a couple of months). Once it does look full, trim up to the Adam’s apple, a create a line that goes to the bottom of your ear. Define your cheek line as well, but don’t go too low on the hairline. Lastly, make sure there is a line between the nose and the moustache hair. You don’t want it to look like your beard flows out of your nose.

4. Give It Time Those around you may need some time to get used to the beard, however long or short it may be. Let your identity and your beard meld together before you yield to pressure from significant others, family, and friends. But beware: a beard just doesn’t work for for some people. Don’t take stubbornness too far.

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Leave the boring, corporate drone, black dress shoes with heels at home, and slip into some office-worthy sneakers. We like the Merrell Freewheel Lace, the Seavees 06/64 Legend Clipper Class, Cole Haan, and Tods.

Bag It Up Leave behind your dad’s briefcase and the shoulder straps of the 2000s. Go leather, and don’t be afraid of the backpack. Dark leather, brown, gray, or black backpacks can be the practical, stylish option for transporting work stuff. Brands we like include Ted Baker, Reiss Bilton, and Rains.

SUMMER 2018

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SUMMER 2018

Your Successful Friends Have Given Up SIT DOWN AND THINK, FOR A MOMENT, ABOUT WHAT YOUR SUCCESSFUL FRIENDS DO COMPARED TO YOUR LOSER FRIENDS THAT COMPLAIN. IF YOU DON’ T HAVE ANY SUCCESSFUL FRIENDS, THEN YOU NEED THESE TIPS I’M ABOUT TO SHARE MORE THAN ANYONE. WRITTEN BY TIM DENNING

YOUR SUCCESSFUL FRIENDS THINK DIFFERENTLY, SPEAK DIFFERENTLY, AND WORK 10 TIMES HARDER THAN YOUR LOSER FRIENDS. SUCCESS IS EASIER THAN YOU THINK IT IS, BUT YOU’VE GOT TO MODEL AND LEARN FROM THE RIGHT PEOPLE. YOUR UNSUCCESSFUL LOSER FRIENDS ARE THE ONES THAT ARE FEEDING YOUR MIND LIES.

1. THEY’VE GIVEN UP BELIEVING THEY CAN’T CHANGE THE WORLD

THEY’RE TELLING YOU THAT YOU CAN’T DO IT, OR IT’S TOO HARD, OR THERE’S NO MEANING IN IT ALL ANYWAY. WHAT TOTAL CRAP! LISTEN TO YOUR SUCCESSFUL FRIENDS. DIVORCE YOUR UNSUCCESSFUL FRIENDS ONCE AND FOR ALL. YOU’RE DESTINED FOR BIG THINGS, YOUNG SKYWALKER.

2. THEY’VE GIVEN UP ON LUCK

HERE ARE 16 THINGS YOUR SUCCESSFUL FRIENDS HAVE GIVEN UP:

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Your successful friends believe that it’s not where you are born, how much education you have, or how much money you start out with; success is about believing you can change the world. All of us have the power to do something incredible. We don’t need anyone to tell us we are worthy, or deserve to be phenomenal. Your successful friends let the belief in themselves guide their vision for a better world. Your successful friends believe they can be part of the positive change that helps humanity rise to a higher level.

“Luck is a matter of preparation meeting opportunity” says Oprah Winfrey. Luck is a myth straight out. Your successful friends stopped believing in it a long time ago and have replaced luck with “hustle.” Get out there and make stuff happen. Stop waiting for the right time because it’s never the right time to do anything. You’re in charge of your success, and you’ve got to grab it by the curly ones. The lottery is not going to make you have good luck and be rich; your mind is.

3. THEY’VE GIVEN UP ON NUMBING PAIN Your successful friends are not trying to escape life by numbing the pain; they’re trying to discover the pain and then push through it like a bulldozer. Rather than sit at the pub and drink beer, indulge on carbs/salt and mingle with the other losers, they’re out there having meetings and making the stars align towards their vision. They’re frustrated not at the world, but at how much harder they’ve got to work to make their dream come true. Instead of forgetting their failures by numbing the pain, they’re trying to etch their failures into their brain so they can ensure they learn from them, rather than be pushed into darkness by them.

4. THEY’VE GIVEN UP ON NEGATIVE PEOPLE More than anything, your successful friends have left their loser friends behind. They’re no longer going to sit down and listen to people who have no idea about anything. Your successful friends avoid losers and treat them like they’re infected with malaria.

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The only time your successful friends are willing to hang out with a loser is when that person has committed to turning their life around, and they’re asking for help. Your successful friends believe in helping others and sharing their advice.

“A Team” wisely. They see raw talent, and love to polish certain people into beautifully shining diamonds. Your successful friends want to create more leaders rather than be the sole leader.

Don’t let negative people tell you how the world is supposed to be. Find out for your yourself. Grab a piece of the map that guides your life from each of your successful friends. Combine all of their knowledge, and then stop consuming content like this. Then go out and execute on it.

Your successful friends can see through all the imperfections someone might have, and notice the light that is desperately trying to shine through. They love to help people transform, and they believe anyone can be successful.

5. THEY’VE GIVEN UP ON TIME WASTING Procrastinating is something your successful friends are really bad at. They have faith in what they can achieve and just get started on the goal. They treat life like every moment is precious, and they don’t want to waste a second of it. When your successful friends are old and have gray hair one day, they want to be proud of how they spent their time. Ideally, they want to have changed the world in some significant way, and for their legacy to last generations to come. When they enter a room, they want to be given a standing ovation for the way they have lived their life. They are humbled by the gift of wisdom that they first saw, and then embraced with every cell in their body.

6. THEY’VE GIVEN UP ONLY CONSUMING Rather than consume YouTube videos all day long, your successful friends have given up consuming for creating. They spend as much time as possible doing the “doing” instead of sitting there watching others have the success they’ve always dreamt of. As a rule of thumb, spend more than 50% of your time creating and leave the rest of the time for consuming.

7. THEY’VE GIVEN UP SELFISHNESS Your successful friends put their vision, family and goals before everything else. They also are insanely focused on giving and serving others. Put simply: life is not just all about them.

8. THEY’VE GIVEN UP WASTING THEIR MONEY Money is one of the key differences. Successful people pay themselves first and invest a large amount of their income. They also never forget to make giving money a habit, even when they don’t have much money to give. How much you give will determine how rich you become.

9. THEY’VE GIVEN UP ON NOT BELIEVING IN PEOPLE You can’t build Rome if you don’t have people to help with the workload. Your successful friends believe in other people, and pick their

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10. THEY’VE GIVEN UP ON NEGATIVE THOUGHTS “World War 3 is not being fought on the battlefield like prior wars; it’s being fought in our own minds.” Your successful friends have oodles of discipline when it comes to their minds. It’s the center of their universe, and they know that all success starts in this one place. They train their mind every single day to avoid the default response of the brain that tells us negative things. Rather than embrace their negative thoughts, your successful friends do everything they can to let these thoughts pass by like clouds in the sky. They’re an observer of their thoughts, and they choose to focus on the rare positive thoughts that come into their consciousness.

11. THEY’VE GIVEN UP ON BS And by ‘BS’ we mean, ‘believing shenanigans.’ Life is full of so much meaningless nonsense. Your successful friends have made a conscious choice to give up on buying into BS. Things that don’t serve them, like the news, are eliminated from their schedule. Meetings for the sake of meetings are frowned upon. People who only serve their own interest and have disgustingly ugly egos are forgotten about, like last year’s bottom-of-the-ladder football team. Being successful is centered around not letting BS get in your way. You’ve got to sort through the dirt to find the golden nugget tasks that make you fulfilled. Your BS tolerance has to be at an all-time low for you to be successful. Don’t put up with your own BS and other people’s BS anymore. Make a change for the better and do what successful people do: make a habit of permanently escaping it for the dream island called “meaning.” Now that’s an island we should all want to live on for the rest of our human existence on this beautiful planet we take for granted.

12. THEY’VE GIVEN UP ON BEING STUCK IN FAILURE “Failure is a cheap lesson in what’s not going to make you successful.” Your successful friends don’t let failure stop them; they use it to become more. Failure allows your successful friends to learn things they didn’t know. Failure equals education rather than a negative experience that stops them in their tracks.

13. THEY’VE GIVEN UP ON BEING SINGLE Now to love: your successful friends have figured out that being single is a myth. Their partner is the one who supports them through all of the challenging times, and reinforces their successful nature. Your successful friends know that they need a good man or woman to come home to. Your successful friends know that love is what makes all of the madness of life worthwhile. Rather than avoiding love or postponing it, they make it their life mission to stop at nothing until they find it while they work away at their vision. Being single is cool for about thirty seconds until you’re an old wrinkly person sitting in your chair and watching all the happy couples dance at the charity ball. You’ll have that sinking feeling that somehow you missed out. Somehow you got so busy with achieving that you forgot what we were put on this planet to do: Love.

14. THEY’VE GIVEN UP ON WEARING A MASK Unlike the corporate politicians, your successful friends have taken the mask away. They’re happy to be vulnerable, and they share even the most personal of stories. Being fake is the ultimate crime to them, and letting who they are shine through is the only way they will live their life.

15. THEY’VE GIVEN UP ON PEOPLE’S OPINIONS OF THEM Your successful friends couldn’t give a rats a$$ what anyone thinks about them. They’re not trying to impress anyone other than themselves. That’s why they’re not afraid to have a go and fail.

16. THEY’VE GIVEN UP ON GIVING UP You’ve come a long way so far. The final thing your successful friends have given up is giving up. They’ve figured out that you can’t work three months on something and then say, “I’m not getting enough traction and quit.” Your successful friends are not quitters. They push through all of the struggle and pain to earn the title of “successful.” It doesn’t come easy and what they do, more than any of the tips I’ve mentioned above, is NEVER GIVE UP! Quitting is not an option, and they let their passion push through all the barriers. They’re insanely obsessed not to lose, and nothing is going to stop them. Could you adopt this mindset and then go on to join your successful friends on cloud nine where they all hang out after a day of winning at life? I believe you can. Do you?

SUMMER 2018

NUTRITION

HEALTH DRINKS: WHAT SHOULD YOU BE DRINKING? 20 HEALTHY MAGAZINE

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With the stream of so many drinks like teas, kombucha, coconut water, fruit juices, smoothies, protein shakes, and flavored waters, it’s confusing to know what is healthy and what isn’t. First and foremost, water is the best drink for you. Water is cheap, accessible, and sugar and calorie free. It’s the perfect drink because it provides exactly what the body needs, restoring lost fluids, quenching thirst and restoring hydration. However, if you’re like most people you like variety in your drinks. Here are a few healthy drink options:

FRUIT INFUSED WATER:

LEMON WATER:

KALE JUICE:

If you are thirsty but need that extra something to keep you satisfied, fruit infused water is perfect for you. Infusing water with fruits and herbs keeps you happy without the drawback of extra calories, sugars and sweeteners. Before making your drink, be sure to wash your produce to remove chemicals and pesticides. Softer fruits like lemon, lime, and berries can be sliced thick or thin, but harder fruits like apples need to be cut thinly because they take longer to release flavors. You can also add herbs such as: rosemary, ginger root, mint and basil to release oils.

Lemon water can provide some vitamin C, potassium, and magnesium. Lemon water boosts mood and energy levels, as well as your immune system (slightly). Some claim the drink improves mental and digestive health, and the high amounts of antioxidants help keep skin looking fresh. Resist the temptation to dump sugar into the lemon water. Once you drink lemon water without sugar a few times, you’ll find that it satisfies without the sugar.

With its varied health benefits, kale can’t help but be involved when discussing a contestants for healthiest drink. The leafy green contains high amounts of iron (one of the most important nutrients for your body), is low in calories, boosts heart health, detoxifies the body, fights cancer, improves eye health and fights inflammation. Although the leafy green may not be the tastiest to some paletes, it serves a great purpose!

KOMBUCHA: What is it? Kombucha is a fermented beverage containing probiotics, antioxidants and polyphenols (micronutrients). The fermentation process creates large amounts of healthy bacteria that support the immune system. Other benefits include: nutrient absorption, decreased risk of developing allergies and diseases, body detoxing and increased energy levels. Warning – not all kombucha’s are created equal, so be cautious when choosing. Some kombucha’s may contain high amounts of sugar and/or a trace amounts of alcohol.

TEA: Tea is filled with many health benefits. Certain teas contain antioxidants which help protect your body from free radicals and dangerous chemicals. Tea boosts the immune system, decreases the risk of cancer, soothes the digestive system, and is a great no-calorie alternative to water.

NUMI HONEYBUSH:

Taken from a flowering shrub in South Africa.

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CRANBERRY JUICE: If you need some big flavors in your beverages, you won’t be disappointed with cranberry juice. Cranberry juice is filled with vitamin C, salicylic acid, and antioxidants. Cranberry juice improves cardiovascular health, dental health, and bone health. Aside from providing you with nutrients, it also prevents urinary tract infections, respiratory infections and cancer. Watch out for added sugar!

Kale Juice Recipe You’ll need: a juicer

MILK: Milk is rich in calcium, potassium, phosphorus, protein, riboflavin, Vitamins A, D, B-12, and niacin. If you’re one with allergies, soy milk is a great option, it’s also packed with Vitamin D, protein and calcium. Because milk is high in calories, adults should limit their intake. Resources: draxe.com, today.com, healthambition.com, organicfacts.com, foodmatters.com, harvard.edu

Ingredients: 1 cup dinosaur kale 1 cup red russian kale 1/2 medium cucumber 2 apples (honeycrisp or fuji) 1 lemon, peeled 1/2 inch ginger Run all ingredients through a juicer, chill, and serve. Some other ingredients to try to change it up include mint and coconut water.

Top Herbal Teas to Try TRADER JOE’S RED REFRESH:

Hibiscus, rosehips, lemongrass, peppermint, orange peel, lemon verbena, wild cherry bark.

HARNEY&SONS ROOIBOS:

An herb indigenous to South Africa, vanilla tasting, and calming.

SUMMER 2018

MAGAZINE

WRITTEN BY C A ITLIN SC HILLE

22 HEALTHY MAGAZINE

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By this time of the year, many people have given up on their well-intentioned new year’s resolutions to eat a healthier diet. Perhaps one reason for this failure is that people aren’t quite sure what a healthy diet actually is. If you do a Google search of “healthy diet,” millions of hits instantly appear. A quick skim of the results shows a lot of different options—low sodium, the Mediterranean diet, low fat, gluten free, Paleo diet—and the list goes on and on. How is anybody supposed to sort through all of the information and figure out what diet is best? Let’s take a closer look at some popular current diets.

WEIGHT WATCHERSGrade: D

The premise of the Weight Watchers program is that certain foods and their quantities are deemed to have a certain number of points, with program participants being allotted so many points in a day. Sure, this can teach first time participants what a proper portion of food looks like, but assigning points to foods can lead to obsessive caloriecounting and a subsequent unhealthy relationship with food. From a health behavior standpoint, this diet promotes habits that can lead to a poor relationship with food and body. The program promotes itself as the “#1 Best Diet for Fast Weight Loss.” To be sustainable, weight loss should be slow. Any diet that promotes itself as a tool for quick weight loss is a red flag. Furthermore, restricting how much food you eat, basically starving yourself, often leads to future binge eating.

FLEXITARIAN DIETGrade: A-

The Flexitarian Diet is a mostly vegetarian diet but meat is definitely okay. This diet promotes eating lots of plant-based foods such as fruits, vegetables, whole grains, nuts, and beans. You don’t have to give up any foods though—the diet suggests that you start by having 2 of the 7 days of the week be “meatless.” This diet gets a great grade from us because it promotes eating super healthy plant-based foods but doesn’t outlaw any foods. It promotes a healthy balance and is a realistic long-term diet. It also doesn’t try to restrict portion sizes, and the goal of this diet is health, not weight-loss.

GLUTEN-FREE DIETGrade: C+

For those with gluten allergies, following a strict gluten-free diet is very important for health. However, among the population at large, there seems to be a big misunderstanding about what gluten is. It’s just a grain protein and is not bad for you unless you have an allergy. Those who follow a gluten-free diet of their own volition may feel better just because by avoiding foods with gluten, they’re avoiding most junk food— pizza, chips, cookies, candy, etc. They may also see health benefits because they might eat more fruits and vegetables, since these are food groups that are gluten free. However, most dieticians would advise against completely cutting out healthy food groups (such as whole grains!) if you don’t have an actual allergy. If you buy specialty gluten-free items such as gluten-free bread, a gluten-free diet may be more expensive than a regular diet too.

PALEO DIETGrade: B-

The Paleo diet wants you to eat like humans supposedly did thousands of years ago. This diet includes eating fruits, vegetables, nuts, and meat, and completely outlaws grains, dairy, and beans and peanuts. The Paleo diet is simply not sustainable long-term for most people. Most dieticians advise against completely cutting out otherwise healthy foods such as whole grains, dairy, and even beans and peanuts. Whole grains, dairy, and beans and peanuts are all great for a healthy diet. By outlawing foods and making them “bad,” this diet can promote disordered eating habits and an unhealthy obsession with food and body. However, those who follow this diet do consume lots of fruits and vegetables, which is great for your health.

KETO DIETGrade: C

The Keto diet is built to put your body in a state where it’s burning dietary and stored body fat for energy, rather than sugar, which is the more typical source of fuel. This means you’re eating lots of fats and a moderate amount of proteins, and very little carbs. Entering ketosis (the state where your body is breaking down fats instead of sugars) is not unhealthy, and can lead to more weight loss than other diets. We also like that the diet focuses on finding and avoiding hidden sources of sugar, and eating healthy fats. But, the keto diet asks a lot of its followers, especially with how few carbs most plans allow, meaning it might not be a viable long-term solution for dietary lifestyle. Also, some may experience fatigue, difficulty thinking clearly, bad breath and blood sugar drops for the first few weeks while the body is getting used to ketosis. Some medical professionals warn that urine pH can become more acidic, increasing the risk of kidney stones. Lastly, whenever you cut out a macronutrient, you may be missing out on micronutrients, so a multivitamin/ supplement may become necessary.

Out of these five popular diets, we most recommend the Flexitarian Diet. It promotes a healthy diet without severely restricting portion sizes and without completely eliminating any foods. It promotes health rather than weight loss.

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SUMMER 2018

WINNING THE

WEST

PLACES WEST OF THE ROCKIES THAT WILL WIN YOU OVER

24 HEALTHY MAGAZINE

WRITTEN BY C AITLIN SCHILLE

WHEN WE DREAM OF VACATIONING WE USUALLY ENVISION A MIRACULOUS BEACH, OUTDOOR ADVENTURES, AND THE STUNNING WONDERS OF THE WORLD. AND TIED TO THESE DREAMS ARE SOME MENTAL ROADBLOCKS: FLYING ACROSS THE GLOBE WILL DRAIN THE BANK, WORK WON’T LET YOU AND THE KIDS CAN’T COME. BLAST PAST THOSE ROADBLOCKS WITH THESE SENSATIONAL VACATION SPOTS WEST OF THE ROCKY MOUNTAINS, SEVEN PLACES IN YOUR OWN COUNTRY THAT THE WHOLE WORLD SHOULD SEE.

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Yosemite National Park, CA

You may have missed your chance last year to see the impressive park when it temporarily closed its doors due the government shutdown in 2013. However, 2014 will give way to the 150th year of Yosemite National Park, which also gives way to an incredible vacation spot. From the majestic mountains, valley floor, world renowned Half-Dome, and not to mention the brilliant waterfalls, you will find plenty to do and plenty to see in this awe-inspiring trip.

“Yosemite Valley, to me, is always a sunrise, a glitter of green and golden wonder in a vast edifice of stone and space.” Ansel Adams

2 Lake Powell, UT & AZ

Grab your jet skis and boat as you gear up for a tour through the crystal water and red rock of Lake Powell. Here you will find the perfect getaway for your family as you water ski between some of the world’s most beautiful scenery. Whether it be on a houseboat, or just camping, you will find enough here to fill up your thrill tank for the whole year.

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SUMMER 2018

Continued from previous page>>>

Central Coast, CA

Stretching from Ventura County (North of Los Angeles) all the way to Santa Clara County (South of San Francisco) lies 350 miles of coastal beach towns that hug the historic Highway 1. Four major regions including Ventura, Santa Barbara, San Luis Obispo, and Monterey make up this dream vacation. Giving you anything from sun and saltwater to ancient castles to legendary farmers markets, you’ll find plenty to do as you glide the coast. End your trip in the north with the spirited Santa Cruz. Here you’ll spend your days kayaking, zip-lining, and touching sharks at the Seymour Marine Discovery Center. Central Coast, CA lets you have it all, so don’t wait to live up your getaway dreams among these staggering scenic cities.

Sedona, AZ

A beautiful town nestled in red rock and surprisingly lush greenery, Sedona is a place easily remembered. Trails surrounding the town wind along streams, and provide a cool and rejuvenating escape. Birds and butterflies abound in certain seasons.

Sun Valley, ID

Want the Hollywood ski town without the cost or lines? Enter Sun Valley, ID. The outdoorsy feel in summer will blossom you into biking, rafting, hiking, and eating back all those calories with delicious food. Moving into the winter months will find you strapped to your skis as you glide down the mountains. You won’t miss a moment as you awe at the scenery and spend much needed time getting that fresh air you’ve missed all year.

5 Three Sisters Wilderness, OR

Western Oregon contains the frontier landscape that gives the Western United States its rich, wild, and beautiful reputation. The Three Sisters (North, South, and Middle) all rise above 10,000 feet, and create a breathtaking vista no matter which direction you’re seeing them from. The protected area around them provides more than 250 miles of trail through dense Douglas fir, hemlock, pine, alpine meadows and mountain lakes.

Olympic National Park, WA

Captivating forests, vast ecosystems and a variety of amazing views and experiences make this a destination to dream about. It offers a million acres to explore, including glacier-capped mountains, old-growth evergreen rainforests, and incredible coastline.

26 HEALTHY MAGAZINE

SO PACK YOUR BAGS MY FRIENDS, BECAUSE WITH THESE TANTALIZING TRIPS YOU ARE ABOUT TO HAVE THE VACATION OF YOUR LIFETIME. WHETHER IT BE THAT RELAXING WEEKEND OR THAT RUSHING ADVENTURE, THE WEST IS CALLING, AND YOU MUST GO. Healthy-Magazines.com

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SUMMER 2018

TIME TO GET READY FOR

WRITTEN BY JUDITH R A SB A ND

It’s been a long, cold winter with our feet stuffed into socks and boots. It’s been easy to put off a pedicure. But the barefoot season is on its way, with potential for major impact on your foot health. So, it’s time to make time for good foot care to make the most of open-toed shoes, sandals, and even bare feet. As your feet come out from hibernation, a pedicure is sure to be needed. If planning to get a professional pedicure, check out locations. Make sure you know the place is clean and reputable. While a pedicure makes your feet look more attractive, it also helps clean and remove dead skin cells. If you have cracked heels or blisters, delay a pedicure until the skin is healed. If deeply cracked where you can see dried blood, treat the heel with an antibiotic cream and cover with a band-aid. These foot problems make way for nail fungus, wart viruses, and serious bacterial infections. Avoid any “specials” that draw dozens more clients and germs into the salon. Don’t shave or wax your legs before your appointment, as hair removal can cause microscopic cuts that increase your vulnerability to infection. A professional pedicure is often thought to be the ultimate luxury, but if the price breaks the bank, you can beat the cost, enjoy the benefits of a great pedicure, and get your feet summer-ready with a little know-how of your own.

28 HEALTHY MAGAZINE UTAH

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1. Remove old nail polish with a cotton ball saturated in oil-base polish remover. 2. Soak your feet in a basin of warm, sudsy water for 10 to 15 minutes. To save on soaking time, plan your pedicure to follow your bath. 3. Lather your feet with soap and scrub them with a pedicure brush, loofah sponge or a well-napped washcloth. Rub the rough or calloused areas of your feet with a pumice stone to remove hardened dry skin. Your heels tend to feel the hardest and most “sand-papery.” Repeat the process every week for smoother, softer feet. 4. Gently dig any dirt out from under your toenails with an orange stick. 5. Rinse your feet with warm running water and dry with a brisk rubbing action to further remove dead dry skin. 6. Clip or cut your toenails now, while they’re still soft. Cut them straight across—following the general shape of your toe. To prevent ingrown toenails, do not cut around and into the corners of your toenails. To keep toenails from snagging your stockings, yet protect the tender ends of your toes, trim nails just slightly shorter than your toes. You may want to leave them just slightly longer during sandal season for a more festive look, then cut back come winter. 7. Smooth any rough edges with an emery board or diamond file. Round the corners just slightly so they won’t irritate the skin around them as nails grow. File in one direction toward the center and don’t file down into the corners. If your nails are heavily ridged, smooth them with the fine grain side of an emery board.

In just about the time you took to apply toenail polish, the second you step on the beach the sand wears down the shine. No matter. After you’ve showered and dried yourself, just apply another layer of clear coat to your toenails. Instant shine.

8. Apply cuticle remover, cuticle or petroleum jelly and wait a few moments for the cuticle to soften. Gently push back the cuticles with an orange stick. Clean away any excess or loose skin and under your toenails. Clip any hangnails, but do not clip or cut into cuticles unless they are ragged or torn.

When headed outdoors, don’t forget that feet can get sunburned too. Apply or spray the tops of your feet, including toenails, with sunscreen to protect them from damaging UV rays.

9. Scrub your feet once more to remove cuticle cream and any remaining dead skin. 10. Dry your feet thoroughly, particularly between your toes, since bacteria thrive in a warm, damp environment. 11. Rub or massage a thick lotion, cream, or petroleum jelly into your feet and around your cuticles. Using a cotton swab, gently push the cuticles back, as before. Wipe excess cream off your toenails with a tissue dipped in polish remover. 12. If you like, buff your toenails with a chamois-covered buffer to smooth the nails, stimulate circulation, growth, and a healthy shine. Buff in one direction only, for about one minute. 13. Then sit or lie down with your feet propped up for 10 minutes. It’s sheer heaven. 14. If you plan to polish, place cotton balls or small foamrubber sponges between your toes to separate and prevent toes from smudging the polish. You may, instead, twist a tissue and weave it in and out between your toes. 15. Apply a clear basecoat, two coats of colored nail enamel and a clear topcoat. Brush each coat on with three strokes—the first down the center followed by one on either side. Make sure that each coat is dry before you apply the next and completely dry before you put on shoes or sandals.

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Walking barefoot in the soft, fresh green grass or on a sandy beach may be one of the great joys of the summer, but be careful to avoid nails, glass, or splinters, and standing water. Fight the urge to walk barefoot around public pools, showers, changing rooms, and bathrooms, known to be breeding grounds for gross germs and fungus. This is where you wear flip-flops. Wear secure water shoes on rocky shorelines to prevent cuts. Always wash your feet after going barefoot, including between your toes. This includes after swimming in a lake or river. Dry your feet thoroughly and apply lotion. Apply additional lotion before going to bed. If you like, use a lotion with circulationboosting peppermint, rosemary, pine oil, or camphor. Keep your feet clean and healthy, and they’ll be beautiful all season.

Judith Rasband MS AICI CIM is CEO of the Conselle Institute of Image Management (Conselle. com), residing in Orem, Utah. She works with the influence and expressive effects of dress and image on wellness and successful living. Email judith@conselle.com

SUMMER 2018

Travel WHERE TO GO, WHAT TO DO TEN PLACES TO TRAVEL THAT YOU MAY NOT HAVE CONSIDERED.

LA PAZ, BOLIVIA T H E D R AW: • • • •

Take the Traveler’s Oath “I will experience a new culture, a new food, and a new landscape every year.”

30 HEALTHY MAGAZINE

Stunning landscapes Colorful culture Urban energy Archeological landmarks

T H I N G S TO S E E : • Valle de la Luna • Calle Jaen • Lake Titicaca W H E R E TO E AT: • • • • •

La Espinita Pronto Sumaq Mikhuy La Casona Mercado Uruguay

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MARRAKESH, MOROCCO

HAMBURG, GERMANY

ZANZIBAR, TANZANIA

T H E D R AW:

• Unique experience • Ancient origins • Artistic architecture

• Ancient heritage • Engaging city scene • Seaport feel

T H I N G S TO S E E :

W H E R E TO E AT: • • • •

• Jamaa el Fna Square • Orange juice (orange trees are everywhere)

• • • •

Ang Thong National Marine Park Big Buddha Namuang Waterfall Bophut’s Fishermans Village

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Darajani Market Menai Bay House of Wonders Stone Town

W H AT TO E AT:

Fillet of Soul Seven Seas Ti Breizh Mess

• Biryani • Octopus Curry

Kyoto, Japan

KOH SAMUI, THAILAND T H E D R AW:

T H I N G S TO S E E :

• • • •

• Nikolaifleet Canal • Elbphilharmonie Concert Hall • Chocoversum

W H AT TO E AT:

Tropical escape Amazing landscapes Interesting culture More relaxed than typical beach vacations • Economical

T H I N G S TO S E E :

• Bahia Palace • The markets and bazaars • The Atlas Mountains

• • • •

• Fascinating blend of cultures • Unique food

W H E R E TO E AT: • • • •

La Espinita Pronto Sumaq Mikhuy Tree Tops

T H E D R AW: • Ancient shrines, temples • Peaceful gardens • Experience traditional culture

T H I N G S TO S E E : • • • • • •

Fushimi Inari Taisha Enryaku-ji complex The Kyoto Imperial Palace Arashiyama Bamboo Grove Ginkakuji Daigoji Temple

W H E R E TO E AT: • • • • •

Nishiki Market Kaiten Sushi Honke Owariya Shabu Shabu Orenopan Okumura Karasuma

SUMMER 2018

PRAGUE CZECH REPUBLIC T H E D R AW:

GOA, INDIA T H E D R AW: • Unique beach experience • Relaxed, peaceful T H I N G S TO S E E : • • • •

• St. Vitus Cathedral • The Astronomical Clock at the Old Town Hall Tower • Prague Castle

• La Degustation Bohême Bourgeoise • Trdelník (Chimney Cake) • Cafe Louvre • Perníčkův sen (gingerbread)

ZHOUZHUANG, CHINA

LYON, FRANCE

T H E D R AW:

T H E D R AW: • Incredible food • Green, lush, mountainous land

• Charming water village • Quiet retreat

T H I N G S TO S E E :

Panaji Spice Farms Arambol Mellow Mandrem

• Basilica of Notre Dame de Fourviere • Museum of Fine Arts of Lyon • Les Halles de Lyon Paul Bocuse

• The Double Bridge) • Shen’s House • Tongli village

W H E R E TO E AT:

W H AT TO E AT:

W H AT TO E AT: • Xec-xec • Nia’s Restaurant, St. Inez • Branco’s

32 HEALTHY MAGAZINE

W H AT TO E AT:

T H I N G S TO S E E :

• Stunning architecture • World class food

• • • •

• Shelled Freshwater Shrimp • Minced Eel • Pork Shanks

L’Auberge du Pont de Collonges La Mère Brazier Café Des Fédérations Au Petit Bouchon Chez Georges

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SUMMER 2018

WELLNESS

MORE THAN A

HEADACHE MIGRAINE FACTS

Migraine is the

3RD MOST PREVALENT illness in the world. Migraine is the

6TH MOST DISABLING illness in the world.

NEARLY 1 IN 4

U.S. households includes someone with migraine.

12% OF THE POPULATION – including children – suffers from migraine.

WRITTEN BY KRISTA BOWEN

Understanding migraines and the modern state of treatment When a migraine strikes it can be disorienting and excruciating. Light, sound and smells become your enemy. The throbbing pain hurts so bad you want to cry, but you know that will only make things worse. This is not just a bad headache. “Migraine is a neurological disease with extremely incapacitating neurological symptoms,” according to the Migraine Research Foundation, “It’s typically a severe throbbing recurring pain, usually on one side of the head.” But in about 1/3 of attacks, the foundation website says, both sides are affected. Common symptoms include visual disturbances, nausea, vomiting, dizziness, extreme sensitivity to sound, light, touch and smell, and tingling or numbness in the extremities or face. All in all, it’s an awful experience that 38 million Americans go through.

Out of the 38 million Americans who suffer from migraine,

28 MILLION ARE WOMEN. Migraineurs are from 2.2 to 4.0 times more likely to have major

DEPRESSIVE DISORDER.

Migraines are often hereditary, but it goes beyond genetics and is also linked to nerve pathways, brain chemicals and environmental factors. For women, there can also be a link to levels of estrogen, and so frequency of migraines can increase around menstruation. Migraines affect each individual differently, and can range in frequency and intensity. In fact, not only does it vary from person to person, but it also varies from migraine to migraine. One migraine may produce throbbing and slight nausea, the next may be debilitating with aura (a visual disturbance) and vomiting. That is part of the reason it is a difficult disease to treat.

source: migraineresearchfoundation.org

34 HEALTHY MAGAZINE

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Triggers Triggers are factors that can set off a migraine. They are not the root cause of migraines, but can spur them on. Keeping track of which triggers affect you can help you make changes that could help reduce the frequency or intensity of migraines. Many doctors recommend keeping a migraine diary to track what factors that may affect you. Effective dairies include noting the duration, symptoms and all the possible factors surrounding your migraine. The Migraine Research Foundation lists possible triggers as:

Lifestyle Triggers: changes in sleep patterns, fasting, skipping meals, dehydration, alcohol, over-exertion, exercise, stress.

Environmental Triggers: strong smells, bright or flickering lights, smoke/pollution, altitude, air pressure, and motion sickness. Weather-related Triggers: humidity (both high and low), sudden or big changes in temperature, changes in barometric pressure, or bright sunlight. Hormonal Triggers: changes in hormone levels, pregnancy, menstruation, menopause, hormone replacement therapy, oral contraceptives. Medication Triggers: overuse of pain medications (both over-the-counter and prescription), oral contraceptives, medication side-effects. Food Triggers: Strong scientific evidence linking migraine to specific foods is lacking. If they’re present, food triggers differ among individuals, and specific foods may become triggers only when combined with other triggers. These foods and additives are often named as common triggers: artificial sweeteners, MSG (a flavor enhancer in many processed foods), nitrates (cured meats), and tyramines (fermented foods, aged cheeses, freshly baked yeast bread and cake), alcohol (especially red wine and beer), caffeine.

Treatments There are many options to help ease migraines, but you need to find the treatment that works best for you and your lifestyle. There are acute treatments that use over-thecounter drugs to treat your migraine when you start to have symptoms. If you want to help lessen the frequency of your migraines there are preventive treatments that use prescription drugs. For those who wish to avoid drugs or to supplement their drug treatments, there are complementary treatments that use non-drug techniques such as meditation, acupuncture, biofeedback, yoga or tai chi, chiropractic methods, or other naturopathic methods. Many physicians also recommend lifestyle changes as a form of complementary therapy. This can include increasing water intake to prevent dehydration, regulating a consistent sleep schedule, and exercising regularly. A non-drug approach could be a good choice because: You have allergies to drugs You can avoid side-effects or addictions You are pregnant or trying to become pregnant It may aggravate another condition you have Drugs have proven ineffective for you Non-drug treatments are mostly low-cost or free Non-drug treatments can be used to supplement drug treatments source: www.migraineresearchfoundation.org, www.americanmigrainefoundation.org

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Treatments On the Horizon Specialists are developing new ways of treating migraines as they learn more about how migraines affect the brain.

Single-pulse TMS (for transcranial magnetic stimulation) and the Cefaly t-SNS (for transcutaneous supraorbital neurostimulation), transmit magnetic or electrical energy to nerves through the skull to the brain to help treat and possibly prevent migraines. These can be handheld devices or headbands that can allow treatments at home. CGRP is a small protein that

acts as a neurotransmitter (a chemical messenger) that is found throughout the brain and body and is highly prevalent in the trigeminal system, the sensory nerves that supply the head and neck. Researchers discovered CGRP is found in high levels in migraine sufferers during an attack, providing a new target for pharmaceutical drugs to focus on. There are currently four anti-CGRP treatments in phase III clinical trials.

Ketamine is a medicine

increasingly given to treat depression and chronic pain, including migraines. Ketamine clinics are beginning to pop up around the country. Originally an anesthetic, and commonly used as a party drug, new research hails ketamine as an effective alternative to chronic pain and depression treatments that don’t work. It doesn’t function by correcting chemical imbalances as antidepressants might, but works to improve neural connections, or brain plasticity. Ketamine isn’t for everyone, however, as it can lead to hallucinations and wild emotional side effects. Sources: www.Nytimes.com, www.neurologyadvisor.com, www.migraine.com, asahq.com

SUMMER 2018

WELLNESS

A Critical Piece in the Puzzle of Healthcare Reform

The High Cost of Medication

One of President Trump’s chief campaign promises was an oath to repeal the Affordable Care Act, or Obamacare. This has proven to be a greater struggle than the President perhaps anticipated, and this struggle has re-opened the wider debate over healthcare in our country. One of the central themes in the healthcare debate is the cost of prescription drugs— according to a recent Harvard Medical School study, paying for prescription medication makes up almost one-fifth of what a person spends on healthcare. To quote President Trump, that’s huge. And prices are rising at a rate that makes prescription medication increasingly inaccessible for the average American. According to the AARP, drug prices increased an average of 208% from 2008 to 2016— and incomes certainly did not increase at a comparable rate.

WRITTEN BY C A ITLIN SC HILLE, MPH

Let’s take a closer look at some of the explanations about why prescription drugs are so expensive. 1.

INCENTIVE. There is often no incentive for programs and companies to prescribe a generic alternative over the more expensive brand name drug. According to the law that established Medicaid, it has to cover any and all drugs approved by the Food and Drug Administration (FDA), even if a cheaper, but equally effective drug is available. Let’s say you work at a pharmacy and you have the option to prescribe a more expensive drug or a less expensive drug. To make better numbers for your pharmacy and make more money for your company, you’ll prescribe the more expensive drug. And why wouldn’t you? We can’t rely on personal altruism to be the incentive.

MONOPOLY. There are government-protected monopolies on certain drugs. This prevents less expensive generic drugs from being available, forcing consumers to pay out for the bigname drug with the hugely inflated price. Why is it so bad to have only one drug available? When there’s no competition, manufacturers are free to hike up the prices as far as they wish— hence, a monopoly. Brand name drug prices are cut almost in half once two generic alternatives are available and cut to a third once five generic alternatives are available. While some argue for more government regulation on the pharmaceutical industry, this is an area where some free-market competition would do some good.

TIME. Drug patents can take several years to get approved, meaning that a pharmaceutical company must wait several years before it can even begin selling a medication and making money.

EXPENSE. Research and development in creating a new drug is usually a massively expensive and lengthy process, and yes, this absolutely contributes to the high cost of prescription drugs, as the cost of the drug can be a reflection of the time and money that was involved in creating the drug. However, drug development is sometimes funded by government grants from the National Institutes of Health (NIH). Additionally, 9 out of the 10 largest pharmaceutical companies in the U.S. spend more money on marketing than they do on research and development, casting skepticism on research and development as the scapegoat for high drug prices.

So what can be done to make prescription medication more financially accessible to the average American? The four brief explanations above are the tip of the iceberg when it comes to the complicated web of the pharmaceutical industry and the resulting high drug prices, illustrating that there is no simple reform or straightforward solution to the problem. Rather, perhaps there are smaller reforms and smaller partial solutions that can chip away at this mountain of a problem. Programs like Medicare and Medicaid could be required to use a generic alternative if it is available, rather than allowing profit-driven pharmacies to prescribe the highest-cost medication. NIH-funded grants for drug development could have contingencies about eventual drug pricing. The patent approval system could be streamlined. We could fight for reform to end government-protected monopolies in certain drugs, which would allow generic alternatives to be introduced to the market, lowering prices. From an upstream, public health prevention approach, health education and health promotion campaigns could focus on lifestyle factors to prevent chronic conditions that often cause people to become dependent on a long-term prescription medication. Sources: BBC, jamanetwork.com, time.com, www.aarp.org

36 HEALTHY MAGAZINE

1/ 5 Paying for prescription medication makes up almost onefifth of what a person spends on healthcare. Source: Harvard Medical School

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Will Eating

Bacon

Really Kill Me? A Look at Understanding Health Information in the News PERHAPS YOU REMEMBER THE NOW-INFAMOUS “BACON STUDY” THAT WAS RELEASED ALMOST TWO YEARS AGO BY THE INTERNATIONAL AGENCY FOR RESEARCH ON CANCER (IARC), A BRANCH OF THE WORLD HEALTH ORGANIZATION (WHO). Parts of the official report used cautious language, stating that consumption of red meat is “probably carcinogenic to humans” and that this conclusion is “based on limited evidence.” Other parts of the official report used more straightforward language in regard to processed meat, stating that processed meat has “sufficient evidence” that “the consumption of processed meat causes colorectal cancer”. The report then does more to confuse readers by stating that “at the same time, red meat has nutritional value.” This report caused problems in several ways and made itself an excellent case study for how health information and health news gets sensationalized and misinterpreted by both writers and readers. The average reader would be left wondering if they should or should not avoid eating red meat. It is “probably carcinogenic to humans,” but it also has nutritional value. What am I supposed to do? Too often, health information in the news is presented without any clear conclusions or clear directions. A good health news article should leave the

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WRITTEN BY C A ITLIN SC HILLE

reader with a clear understanding of what they should or shouldn’t do. The next mistake in the reporting of the “bacon study” was in the headlines. Like I said above, the language about red meat was cautious while the language about processed meat was more straightforward about its dangers. Even with that being said, the headlines that came out reporting on this study completely sensationalized the risk of eating processed meat. Based on the headlines, you would’ve thought eating a slice of bacon was a near-guaranteed cancer death sentence. Here are some things to keep in mind to help you make sense of health news: Try to go to the original sources- in the case of the “bacon study”, it would be wise to read the original IARC release rather than sensationalized articles that are likely written by reporters who don’t have backgrounds in health communication or science. Keep in mind some important word differences:

• Association vs. cause Just because two things are “associated” does not mean one causes another.

• Probably causes vs. does cause There’s a big difference between a known cause and a probable cause in terms of how much evidence there is to back that claim up.

• Remember that news articles are intended to scare you so that you keep reading

more exercise- but does just taking the stairs really reduce your risk of a heart attack by 75%? In these situations, it’s helpful to think about associated behaviors- let’s think about the associated behaviors of someone who takes the stairs. Someone who consciously chooses to take the stairs is more likely to be an overall health-conscious person- so a stair-taker is probably more likely to seek out other types of exercise, to visit their doctor for a yearly check-up, and to try to eat a healthy diet.

• Put numbers in perspective. A lone number means nothing. Always look for a reference point for a number. Remember in 2009 when newscasters were reporting that swine flu had killed 1,500 people? This number sounded like a lot, and certainly any death is tragic and worrisome, but to put that number in perspective, around 36,000 people in the U.S. die every year from the regular flu. 1,500 doesn’t sound so epidemically terrifying when put in perspective. Sources: https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf

• Think about associated behaviors: For example, you might come across a study that says something along the lines of “people who take the stairs instead of the elevator are 75% less likely to die of a heart attack”. It’s true that it’s a great idea to take the stairs for

SUMMER 2018

Ta k i n g B a ck Sunday

IT’S A DAY OF REST, A DAY OFF, A PLAY DAY, A SLOW DAY, A DIFFERENT KIND OF DAY FOR EACH PERSON. SUNDAY CAN BE A VITAL DAY TO RECHARGE, BUT IT’S EASY TO SQUANDER.

WRITTEN BY MIC HA EL RIC HARDSON

The 1/7 rule We’ve all wasted a Sunday before, and admittedly, it can be nice. Doing nothing is important, but how you do nothing affects your ability to recharge. In fact, doing something productive on Sunday for part of the day is key to doing nothing the rest of the day, and feeling good about it. And when Monday comes, you’ll be glad you dedicated part of Sunday to all or some of the six items below. I’m not sure who said it, but it’s true: a Sunday well spent brings a week of content. Try the 1/7 rule. Sunday is one day in seven. If you use 1/7 of your Sunday effectively, the day will be rejuvenating, and your week will go better.

The 1/7 Rule: Things to Do For a 1/7 of Your Sunday Spend two hours on Sunday (1/7 of the day) on some or all of these things.

Some Sunday Wisdom

“Sunday is the golden clasp that binds together the volume of the week.” -Henry Wadsworth Longfellow

10 MINUTES OF INTROSPECTION “Do not let Sunday be taken from you. If your soul has no Sunday, it becomes an orphan.” -Albert Schweitzer

We get caught up in jobs and social lives so much that we often fail to do any self-assessment, physically or mentally. Introspection is vital to selfimprovement, and self-care.

Cooking can help slow things down, and nutritious food leads to a better functioning body. Cooking during the week can be stressful, but Sunday kitchens are liberating. Decrease the cooking stress during the week by preparing meals on Sunday and freezing them.

“...millions long for immortality who don’t know what to do with themselves on a rainy Sunday afternoon.” -Susan Ertz

PREPARE A HEALTHY MEAL OR SNACKS FOR THE WEEK

OUTFIT PLANNING Check out the weather for the next five days, and choose a few outfits for the week. Beware, this may lead to doing laundry.

GO OUTSIDE It doesn’t have to be a hike or an intense bike ride or exercise at all, really. Just find some trees, grass, and flowers! Research suggests that exposure to green space restores our capacity to pay attention, along with many other benefits.

PICK A ROOM, AND CLEAN IT The weight of a work week is somehow lighter when your living space is organized and clutter-free.

AVOID EMAIL Why look at emails that bring Monday closer than it needs to be? Likely, you won’t respond to or act on emails on Sunday, so just don’t open them, and turn off email notifications on your phone.

“Sunday. Take it slow and give your soul a chance to catch up with your body.” -Anon.

3 Ways To Waste Your Sunday gg Sleep until you’re hungry, eat until you’re sleepy. gg Social media bonanza gg Mediocre tv show marathons

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WELLNESS

Sources: www.plannedparenthood.org/learn/stds-hiv-safer-sex/herpes www.cdc.gov/std/herpes/stdfact-herpes.htm

Let’s Chat About

Herpes W R I T T EN BY H E A LT H Y M AG A Z I N E S TAFF

LET’S TAKE A WALK BACK TO JUNIOR HIGH SCHOOL AND DO A REFRESHER COURSE ON HERPES. H E R E A R E S O M E FA C T S A B O U T H E R P E S :

IS HERPES A VIRUS OR A BACTERIA?

Herpes is a virus. Viruses are smaller than bacteria and need a living host to survive- such as your body.

WHERE CAN HERPES AFFECT ME?

Herpes causes sores in two places on your body- your genitals and/or your mouth.

HOW MANY PEOPLE HAVE HERPES?

Herpes is really common- about 50% of Americans have herpes of the mouth, and about 15% of Americans have herpes of the genitals. So don’t be embarrassed if you have herpes. You probably know someone who has it too.

HOW IS HERPES SPREAD?

It’s spread through person contact, meaning skin-to-skin contact with the infected areas. This means that vaginal sex, oral sex, kissing (even casual kissing like a quick peck) etc. can cause the spread of herpes. If you touch an infected area and then touch someone else without washing your hands first, you can spread herpes to that person.

IS HERPES DANGEROUS OR FATAL?

Luckily, herpes itself isn’t terribly dangerous- you won’t die from herpes or get gravely ill from herpes. However, herpes can cause significant discomfort and pain.

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WHY SHOULD I TREAT MY HERPES IF IT’S NOT DANGEROUS?

The sores, or “flare ups”, that happen with herpes can cause breaks in the skin, and breaks in the skin can increase your risk of HIV infection. So, it’s really important to treat your herpes and minimize the risk of other infections.

HOW CAN I PREVENT MYSELF FROM GETTING HERPES?

Avoid sexual contact with someone known to be infected by herpes. Limit number of sexual contact partners; it is a safe idea to be in a mutually monogamous relationship with a partner who you know is not infected with herpes or other sexually transmitted diseases. Use latex condoms correctly when you do have sex.

WHAT DO I DO IF I THINK I MIGHT HAVE HERPES?

Go to your doctor! He or she can diagnose you if you do, in fact, have herpes, and he or she can prescribe appropriate medication. Your doctor will also have information on how to prevent spreading herpes to any future partners.

IS HERPES CURABLE?

No, but there are medications that can prevent or minimize “flare-ups.” These medications also make it less likely that you will spread herpes to someone else.

SUMMER 2018

FOOD

STREET FOODâ&#x20AC;&#x201C;STYLE

Thai Basil Beef SERVES:

PHOTO CREDIT: BRILYNN FERGUSON

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Pad gra prao is one of Thailand’s most beloved street foods. This dish is so good because of the Thai basil, which gives it a peppery kick.

It’s a household favorite that always delivers.

YOU’LL NEED: FOOD PROCESSOR

INGREDIENTS

DIRECTIONS

Rice

1. Rice: In a large saucepan, combine rice and water. Bring to a boil over high heat. Immediately reduce heat to low, cover with a tight-fitting lid and simmer for 15 minutes, until all the liquid has been absorbed. Remove from heat and let stand, covered, while you prepare the recipe. Use a fork to fluff up the rice when ready to serve.

1 cup jasmine rice, rinsed 1-1/2 cups water

Basil Beef

7 garlic cloves, peeled 1 red bell pepper, chopped 2 red Thai chiles, halved and seeded 3 large shallots, roughly chopped 3 tbsp coconut oil 3 tbsp water 1/4 cup tamari (approx.) 1 tsp coconut sugar 2 tbsp mirin (approx.) 3 tbsp vegan Worcestershire 2 lbs veggie ground round Sea salt 1 cup packed fresh Thai basil leaves

Serving Sauce

3 garlic cloves, minced 3 red Thai chiles, sliced 2 tbsp mirin 1/3 cup tamari 6 tbsp freshly squeezed lime juice 5 fresh Thai basil leaves, roughly chopped 1/4 cup sliced cucumber

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2. Basil Beef: In a food processor, combine garlic, red pepper, red Thai chiles and shallots; pulse until a coarse paste forms. 3. In a large skillet, heat coconut oil over medium-high heat. Add paste and cook, stirring, for about 3 minutes, until fragrant. 4. In a small bowl, whisk together water, 1/4 cup tamari, coconut sugar, 2 tbsp mirin and vegan Worcestershire. Set aside. 5. Add veggie ground round to skillet and cook, breaking, up with a wooden spoon. Add tamari mixture and cook, stirring occasionally, for about 20 minutes, until veggie ground round is steaming and heated through. Make sure to check the amount of liquid in the skillet: if it gets too dry, add a little bit of water. You do not want this to be dry. Add more tamari or mirin to taste. 6. Serving Sauce: In a small bowl, whisk together garlic, red Thai chiles, mirin, tamari, lime juice and basil leaves. 7. Once the veggie ground round is heated through, add 1 cup basil leaves. Cover to wilt the basil quickly, about 2 minutes, max. 8. Serve over rice with a side of cucumber slices and a tiny bowl of serving sauce.

SUMMER 2018

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SUMMER 2018

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SUMMER 2018

WELLNESS

TALKING TO KIDS ABOUT

TERRORISM

WRITTEN B Y MIC HAEL R ICHA R D SO N

After 9/11, my wife said she would struggle to go to sleep at night, because of the airplanes flying overhead. Just a young girl, she was scared they were flying toward her house to hurt her family.

Here are some basic guidelines for parents:

Terrorism is a dark plague that makes the world seem colder, and that makes everyone feel threatened. Parents want to shield their children from gruesome violence, and help them retain a bright outlook on the world around them. But chances are your children have been exposed in some way to news of the many terrorist attacks that have happened recently. Naturally, children have questions, and parents need to provide answers and reassurance of safety.

•

• •

• • • • •

Don’t just ignore it. If kids have questions, they’ll find answers on the playground if you don’t step in. If you are rattled, don’t talk to your child until you have things under control yourself. Children are terrified by a scared parent. Find out what your children know. It may help to have separate conversations with children of differing ages. Be reassuring. Remember that the most important thing for a young child is to feel safe. They also want to know their family is safe. Help kids think about the future. Keep routines going. There’s no need to include gruesome details Let the child cope in his own way, even if there is some misunderstanding. Some children will not be bothered by terrorist attacks in distant lands, which is fine. There is no need to make them scared or concerned.

Preschool:

Elementary age:

Middle school:

High school:

Answer questions, but there is no need to elaborate and give details.

Let the child lead the discussion.

Don’t assume they will understand everything. Initiate a discussion.

Find out how they feel, and what their opinions are.

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QUESTIONS CHILDREN ASK

And some ideas for answers

“Why did they do that?”

“Could that happen here?”

Terrorists think that the way some people live is wrong, so they try to hurt those people, and make them feel scared. This is not right. Other people don’t have healthy brains, and they do bad things because their minds don’t work properly.

I don’t think it will. Things like this are very rare. And if something does happen, we have lot’s good people to protect us, like policemen, soldiers, and firefighters.

“Why would they hurt people who didn’t do anything to them?”

“Why did they kill themselves afterward?”

Terrorists hurt regular people because they hope it will make everyone scared. They want people to pay attention to them and what they believe. But that is a very wrong thing to do.

“How do they decide who they want to hurt?” That is hard to say. We don’t always know why they pick the people and places they do. Sometimes they want to just hurt as many people as possible, which is very evil.

Some people believe they are doing something good by hurting others, and that they will get rewarded in heaven. But they are wrong. Other people just don’t want to go to jail, and would rather die.

“Will the terrorists come back?” This could happen again, but things like this don’t happen very often. The police are adding more security to make sure it doesn’t happen again.

“I’m scared” Yes, that was a scary thing that happened. But we have lot’s of people to keep us safe, and I will always be watching out for you.

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SUMMER 2018

Fitness IT’S VACATION SEASON You’ve had your trip booked since the holidays. That means you’re probably wanting to look your best in your bathing suit. If you’re like most of us, you’ve waited until the last minute, and now we play head games with ourselves. I’m going to share a few tips to make sure you don’t let this happen every year.

START EARLY: The fact is, beach bodies are made in the winter. You need the proper time to take unwanted weight off in a healthy way. Make goals of 1-2 pounds/week. It is unhealthy to crash diet. You’ll burn your muscle and crash your metabolism, sabotaging yourself in the long run. MUSCLE IS SEXY: Focus highly on resistance training, lightly on cardio, and highly on good nutrition. Building muscle will make it easier and easier to get to your goal each year. Don’t worry about getting bulky. The rule of thumb is for every 5 pounds of muscle you gain, you burn an additional 100 calories per day. DON’T BE SO HARD ON YOURSELF: Never force yourself to workout 7 days a week for 2 hours. You’ll burn yourself out, and then you’ll never want to see a gym until your next trip. Find balance and pace. Stay within yourself so you can maintain your healthy lifestyle. Then, you’ll remain basically beach-ready all year round. That should be the goal.

MANY WANT TO KNOW THE EXACT FORMULA TO BUILD MUSCLE AND BURN FAT TO HAVE THAT BEACH BODY. IF YOU ARE LOOKING TO ADD MUSCLE AND LOSE BODY FAT, THE MOST EFFECTIVE PATH IS HAVING A SOLID AND BALANCED STRENGTH TRAINING, NUTRITION AND CARDIO PLAN. HERE ARE SOME SIMPLE TIPS TO START OFF WITH.

Building a

BEACH

BODY WHY BALANCE IS YOUR KEY TO LOOKING GOOD IN THE SUN

WORKOUT WITH A FRIEND: Statistics show that people get better results and are more motivated when they workout with a friend. Pick a friend who will push you. BE REASONABLE: Chances are you already look great. People tend to want the extreme and almost every time it is unattainable. There’s also the reverse side of losing too much to the point it even looks unhealthy. Don’t play head games. Be positive with yourself and focus on attainable goals. Best case scenario is that you develop a lifestyle that isn’t so up and down, you enjoy your trips to the gym, and you are comfortable with yourself and your body. Master that and you’ll be on your way to complete success! ABOUT THE AUTHOR

Matt Kirchner

Fitness Director/Personal Trainer Treehouse Athletic Club TacFitness.com Matt Kirchner is a Treehouse Fitness Director, Certified Personal Trainer, and Certified Personal Trainer (NPTI, CPT) CSCS (Certified Strength & Conditioning Specialist)

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MUSCLE

Make sure you are focusing on muscle building exercises, as opposed to isolation moves. An example of a compound exercise is a bench press while an isolation move is a cable chest press. Cable chest press is an excellent move and isolation exercises have their place but if you are going to build high quality muscle, and build it fast, then you want compound exercises—exercises such as bench press, squats, deadlifts, barbell rows, etc. The key with the compound exercises is they challenge the body and incorporate more than one muscle group while doing the movement, therefore burning more calories at a time. Remember to be careful: with compound exercises, you always want to make sure you are in a safe position while performing the exercise. If you feel that there is a muscle strain or pain that does not involve the muscle, such as a pain in your elbow, shoulders, knees or back, make sure that you stop the exercise and correct your form. Keep your body safe by ensuring there is minimal arch in your back, making sure your knees are not going over your toes on lower body movements, and that your core is always tucked in and engaged to keep your back safe. When it comes to repetitions and sets for maximal results, you want to use the most challenging weights you can while still maintaining good form. Always think quality over quantity. Also, change your reps and sets consistently so you are constantly shocking the body to change. You do not want to get stuck doing the same routine or your results will plateau.

CARDIO

When it comes to cardio you want to make sure that you are not overkilling it by spending hours on the treadmill or bike, because too much cardio can put you in a catabolic (muscle wasting) state if you are not careful. The goal is to do enough cardio where it burns fat without burning muscle. This is all based on how your body responds to cardio so try different methods such as walking on a treadmill on an incline or doing sprints outside. Every person’s body responds differently to different forms of cardio. What worked well for many of my clients in the past is high intensity sprints or plyometric style training because it burns a lot of calories while keeping muscle on their bodies.

NUTRITION

To add muscle nutritionally you’ll want to ensure that you are eating plenty of quality calories with a balance of carbohydrates, fats, and protein. Eating small meals throughout the day (four to five times per day) with a balance of those nutrients will feed your muscles so you can grow muscle and lose fat. It’s imperative to not eat a really low fat diet while training because it will affect your body’s natural muscle building and fat burning hormones. The healthy fats that you eat in your diet will help you recover faster from your workouts while also helping you increase strength. Healthy fats such as olive oil, avocado, and nuts help your body to produce testosterone naturally so don’t skimp out on these.

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ABOUT THE AUTHOR

Greg Marshall

www.thegymatcitycreek.com Greg Marshall is the sales and personal training manager at The Gym at City Creek, and The Gym at Station Park. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

SUMMER 2018

Fitness Arm yourself TONE AND TIGHTEN TARGET ZONES.

Strength training protects bone health and muscle mass.

YOUR FIRM-UP

Bust a move Strength training boosts energy levels and improves your mood.

LEAN OUT

Stay healthy Strength training makes you stronger and fitter.

Burn baby burn Strength training translates to more calories burned.

MOVES

Body mechanics Strength training helps you develop better body mechanics.

BY HEALTHY-MAG.COM

Health benefits

Use these workout tips to shed pounds and zap mega calories while you’re at it.

Strength training plays a role in disease prevention.

ou’re busy, but that doesn’t mean

you have to skip a great workout. These easy and proven weight training moves will not only get your heart pumping, burn calories and tone your muscles, but will help get your body short and swimsuit ready. Try these simple total body moves alone or with your cardio regimen to get the results you want quickly.

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>> Fitness Transformation

1PL.IE

EP TRIC ACK B KICK

AT SQU

1. Plie Squat

3. Tricep Kickback

Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so donâ&#x20AC;&#x2122;t go out too far. To add weight, you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight. Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees.

Lean forward with knees slightly bent while maintaining a straight back. Place one hand on a support structure such as a bench. Use the other hand to grasp a dumbbell alongside your torso. Try to pull your belly button towards your spine to stabilize your back. Exhale, and bring the dumbbell up by extending your arm. Inhale, and return the dumbbell to the starting position. Keep the elbows frozen in place to keep stress on the triceps. Donâ&#x20AC;&#x2122;t swing back and forth to get the weight up. This uses momentum instead of muscle to perform the movement.

Targets: Quads, hamstrings, glutes, inner thighs and abs.

KEY DONCK KI

Targets: Triceps, deltoids and biceps

ED SEATSTS I W T

2. Donkey Kick

4. Seated Oblique Twists

Start with your hands and knees on the floor. Engage your core muscles by pulling your stomach toward your spine. Start by bringing one knee forward towards your chest. Flex your ankle (point your toes to your nose). Move the same leg back and up through your heel, keeping your knee bent. Keep your ankle flexed and your stomach muscles engaged. Lift arm opposite moving leg up in same motion. Return to the start position and repeat the exercise. Hold a free weight for more intensity.

Bend your knees and make sure that your feet remain on the floor. Pull in the abdominals to further work them and keep them stronger over the long term. Sit up at an angle of about 45 degrees. Aim to hold the medicine ball straight in front of the body. Keep the abdominals tense throughout, and use your abdominals and the weight of the medicine ball to twist your torso to the right side to touch the floor. Keep the abdominals tense, breath correctly, and twist the medicine ball to the other side and the floor.

Targets: Glutes, hamstrings, abs and biceps

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Targets: Abs, internal and external obliques

SUMMER 2018

Destination

A Life

YOUR BODY LOVES LITTLE THINGS YOU CAN DO TO FEEL ALIVE THIS SUMMER, WITHOUT CONSEQUENCE.

WRITTEN BY ANGELA SILVA

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THE SUN, THE SYMBOL AND SOURCE OF ENERGY, CALLS TO ALL OF US, AND THE CALL CAN BE CAPTIVATING IN THE SUMMERTIME. ENJOYING MOTHER NATURE IS NOT ONLY GOOD FOR THE SOUL—IT CAN HELP NOURISH THE BODY AS WELL. THE EMERGENCE OF SUMMER BRINGS AN ABUNDANCE OF ACTIVITIES, FRESH FOOD AND NEW EXPERIENCES TO ENRICH OUR LIVES. IF YOU ARE READY TO TAKE ADVANTAGE OF THESE WARM, SUNNY DAYS, HERE ARE A FEW SUGGESTIONS THAT WILL HELP KEEP YOUR BODY HEALTHY.

VISIT A NATURAL WONDER

Some are surrounded by beautiful enormous mountains, others by raging rivers, and others by great trails. Find the natural wonders close to you and go. Our country is filled with parks and trails for families or the experienced hiker to enjoy nature. A quick day trip to enjoy the fresh air and beauty of the forest is a great way to clear the mind and work the body.

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VISIT THE LOCAL WATERING HOLE

What better way to cool off in the heat than by jumping in a cool lake or pool? There are a lot of options when it comes to enjoying the water, whether it’s swimming at a local city pool or rec center, or hitting the jet skis at one of the beautiful lakes.

MOW YOUR LAWN WITH A PUSH-MOWER

Yard work is one of the inevitable chores of summer. Get some exercise out of it by opting for a push-mower or manual tools rather than electric tools. Use those muscles and break a sweat while beautifying your yard and body. It’s one of those great jobs that looks unkempt before you start, and then looks amazing when you finish, giving you the satisfaction of a job well done.

DEVELOP YOUR GREEN THUMB

Even if you have never planted anything before, now is the time to start. Growing your own flowers, food, or your preference of vegetation is good for the air, the ground and yourself. Something enlivening happens when you work with dirt. The act of gardening itself burns calories, and it’s fun and rewarding to see your work grow and sprout into a beautiful new life form.

TRADE-IN FOR TWO WHEELS INSTEAD OF FOUR

Choosing to ride a bike instead of drive during the summer helps to clean our air as well as exercise your body. Whether it’s for entertainment or transportation, a bike is a great investment to help make your body and the environment healthier.

ENJOY SEASONAL FRUITS AND VEGETABLES

Many of your favorite fruits and vegetables are at their peak flavor and ripeness during spring and summer. These include asparagus, cherries, apricots, garlic, watermelon, navel oranges, grapes, strawberries, corn, etc. As mentioned above, you could even try growing any of these yourself to have the easy access to your favorite fresh foods.

There are many other natural ways to stay healthy during the summer. The most important thing is that you are improving your body and your life. Use this summer as a chance to make a healthier, happier, new-and-improved you! SUMMER 2018

Destination

“It’s simply not an adventure worth telling if there aren’t any dragons.” –Sarah Ban

“If you’re not living on the edge, you’re taking up too much space.” –Anonymous

“Only dead fish swim with the stream all the time.”

“A ship in harbor is safe, but that is not what ships are built for.” –John A. Shedd, author

–Linda Ellerbee, journalist

“The world is a book and those who do not travel read only one page.”

Breathnach, author

“You’re only given one little spark of madness. You mustn’t lose it.” –Robin Williams, actor

–St. Augustine

“You’re off to great places. Today is your day. Your mountain is waiting, so get on your way.”

“Let us step into the night and pursue that flighty temptress, adventure.”

–Dr. Suess, author

–J.K. Rowling, author

The Adventurer is You “Only those who will risk going too far can possibly find out how far one can go.” –T. S. Eliot, poet

“If you obey all the rules, you miss all the fun.” –Katharine Hepburn, actress

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“Humanity has advanced… not because it has been sober, responsible, and cautious, but because it has been playful, rebellious, and immature.”

–Tom Robbins, author

“The purpose of life is to live it, to taste it, to experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” –Eleanor Roosevelt

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SUMMER 2018

HEALTHY MAGAZINE | Advisor Client Content

Wisdom teeth removal and orthodontics are easiest in the summer months.

TEETH TIPS FOR

ith the end of the school year right around the corner, it’s the perfect time to start making those exciting summer plans. In addition to family vacations, summer break is a great opportunity to bring your kids in to your family dental office to take care of their bigger treatment needs. Two common dental needs for most children, orthodontics and wisdom teeth removal, are both great to knock out during these summer months. Often it can be difficult to schedule your children’s dental and orthodontic appointments around their busy school and activity schedules. But during the summertime, many parents use their kids’ break from classes to take care of their bigger dental concerns.

to determine the type of orthodontics necessary for correction. Starting braces in the summer allows for greater flexibility when scheduling the initial consultation and installation appointment. It also gives your child an opportunity to acclimate to the look and feel of braces outside of the hectic social atmosphere of the classroom. So while considering your summer break plans, make sure to prioritize your children’s upcoming dental needs. Bigger procedures like wisdom teeth removal and orthodontics can have a huge impact on oral hygiene and the overall appearance of a smile. Taking care of these concerns during the summer months not only makes it easier to schedule appointments that work with your busy lifestyle, it also guarantees that your children won’t miss any school.

Wisdom teeth removal is a necessity for many children between the ages of 13 – 21. When wisdom teeth emerge misaligned or impacted, you may experience physical discomfort and teeth alignment issues. Removing wisdom teeth is a quick procedure, often 45 minutes or less, that is typically done under IV sedation. Due to the sedation, it’s recommended to plan time off of school or work for the next 24-48 hours. By taking care of this procedure in the summer, you ensure that your child will not have to miss any school or extracurricular activities. Braces are also great to start while school is out. Braces, another common need for children ages 13 – 21, are used to correct a variety of dental issues including teeth crowding, overbite, and crossbite. A quick consultation can determine if you are a candidate for braces, and will help you

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WISDOM TEETH SPECIAL Apex Dental currently has a wisdom teeth removal special at various locations:

$899 to remove all four wisdom teeth, plus sedation. Joseph S. Maio D.D.S.

Apex Family & Cosmetic Dentistry == 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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SUMMER 2018

HEALTHY MAGAZINE | Advisor Client Content

FOOD IS NOT THE ENEMY Food, let’s be friends. But can someone be happy with only a small food friend?

hat’s it like to be satisfied on a small volume of food? It would certainly help in losing some of those extra pounds. The Lap-Band device can help you do just that. If you are at least 30 pounds overweight and feel like you could use a little help with the safest weight loss surgery available then the Lap-Band may be right for you.

• You can still enjoy the types of food you like to eat but you be happier with a smaller amount!

You can eat most foods and feel comfortable with only a small portion. When you combine healthy food choices with a comfortable, smaller, satisfying portion, weight loss will be a lot easier. All the good eating habits will also aid in that process.

• Recovery is about 5-7 days to full time desk work- a little longer for more strenuous functions

The Lap-Band is a surgically placed silicone ring put around the top of the stomach to help people feel less hungry. It creates an hourglass shape with only a small pouch on top. It helps you feel satisfied on smaller portions of food, and subsequently lose those extra pounds. The outpatient procedure is only about an hour, meaning you can go home that same day. Most people can return to work in about a week.

• It is the safest weight loss surgery available • It is usually an outpatient procedure (After the operation people go home the same day)

• It is adjustable- the tightness is customized to each patients needs during office visits. • It is reversible - The band can be removed. • Malnutrition of vitamins or proteins is rare. • Regular short office visits provide the best weight loss results.

The biggest problems with dieting or portion control can be that you feel hungry all the time. The Lap-Band can help with that. People are then able to more comfortably lose weight by taking in less calories. It’s the safest weight loss surgery option available.

Darrin F. Hansen, MD, FACS Lap-Band and General Surgery 801-523-6177 DrDhansen.com

The real you can then come out. You’ll have more energy, feel better, and enjoy life how you should. Don’t wait any longer. If you feel like this is something that can help you then now’s the time.

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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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SCOTT

ADELMAN, M.D.

The SMART Clinic President & Co-founder Lone Peak Hospital Campus DRAPER, Utah thesmartclinic.com

Focused on Excellence Scott Adelman, MD brings to his patients some of the most important minimally invasive surgical techniques for spine care available today. His professional career spans over 25 years of training, practice and research incorporated into one of the most comprehensive musculoskeletal and spine clinics in the nation. This extraordinary care revolves around his exceptional approach to the latest techniques and technologies, including endoscopic spine procedures, regenerative medicine optimal utilization, spinal cord stimulation therapies, and advanced studies focused on spine, joint and pain conditions. His clinic is repeatedly selected for critical research seeking the best clinical skills matched with answering some of the most pressing questions surrounding STEM cell therapies, spine surgery alternatives, and pain management options beyond opioid dependence. Dr. Adelman’s early interests included medical informatics and biochemistry research. He has achieved board certifications in Physical Medicine & Rehab, Electrodiagnostic Medicine and Sports Medicine. However, his vision for improving spine surgery options evolved from the late 1990’s exposure to endoscopic lumbar discectomy and decompressions as part of his interventional spine pursuits. Since that time he has nearly 20 years of endoscopic surgery expertise, with several thousand surgeries performed. He is now solely focused on endoscopic spine surgery and dedicates his efforts to the training requirements missing from our best institutions. He’ll be the first to tell you he is not the pioneer in this field, simply one of the better students from the best instructors around the world. His commitment and outcomes result in repeated invitations to advanced course workshops across the globe. Dr. Adelman's teaching and training is continuously sought after from the leading programs representing medical groups and institutions.

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Healthy Magazine - The Outdoor Issue 2020

Articles inside

16 Things Your Successful Friends Have Given Up

Your Firm-Up Lean Out Moves

Winning the West