JANUARY ‘16 | HEALTHY-MIAMI.COM
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WHAT SETS ABELLA HEART APART FROM OTHER PRIMARY CARE PROVIDERS?
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We Are Miami’s Leader In Disease Prevention, And We Utilize Cutting Edge Medical Technology. At Abella Heart we focus on health promotion and disease prevention. Our compassionate approach to practicing medicine makes us unique in our field. We emphasize physical fitness, wellness, nutrition, and stress management to maintain our patients’ health and quality of life. By evaluating the big picture we can provide the best advice to suit your individual lifestyle so we can help you maintain your well-being.
VenaSeal Dr. Abella will offer a revolutionary new procedure for varicose veins , using an advanced medical adhesive to close diseased vein segments. It is the first and only treatment approved for use in the US that uses an adhesive of this nature. Clinical studies of VenaSeal show that it does in fact work well, with closure rates above 92 percent, even after a year.
305-221-6161 Manuel E. Abella, MD, FACC, FCCP Board Certified in Internal Medicine and Cardiovascular Disease
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8200 SW 117 Ave. Suite 414 | Miami, FL
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JANUARY/FEBRUARY 2016
GREATNESS 16
Arm Yourselves
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Quit Messing Around
The KonMari method can provide the order your life needs. It involves only two central principles.
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The Problems With Early School Start Times
Research suggests that starting school before a certain time is actually bad for children. So why do so many schools start before the recommended time?
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Running Shoe Guide
A dozen brands and a hundred varieties often overwhelm us, to the point that we sometimes just pick a running shoe randomly. If 2016 is going to be a serious running year, here’s your guide.
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Change the “Why” of Exercise
Weight and health seem like good motivators to start exercising more, but one researcher says there is a good reason why they’re rarely strong enough to actually change our habits.
Controversy of the Month: Floss Before Or After Brushing?
Going through their nightly routine, some may wonder what is best when it comes to oral health. Get some insight into this common question.
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The Building Blocks of Greatness
Here are some simple ideas to be a better version of yourself. Some are easy, some are hard, and some you’ve probably never thought of.
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Giving Purpose
After humble beginnings, the Fit to Recover community center in Salt Lake City is now a vibrant place distributing purpose to hundreds recovering from substance abuse. Behind its creation is Ian Acker and his team, who have their own stories with recovery.
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From the Editor
A NEW MINDSET I REMEMBER preparing a speech when I was a teenager and grabbing a small book sitting on my parents bookshelf. I think it was the first taste I had of the power of thought and persuasion. The key quote of James Allen’s wonderfully simple, yet powerful book has served as a theme of sorts in my life.
“A person is limited only by the thoughts that he chooses.” - JAMES ALLEN, AS A MAN THINKETH Limits. Thoughts. Choices. Can it really be that simple? There have been times, particularly as a financially struggling graduate student and young father, when I questioned the logic’s veracity. I thought rich, but I wasn’t (at least, not by how I shallowly defined riches back then). But the essence is that our lives, no matter where they started or where they are currently situated, are unlimited. We are not limited by the life we now live. However, we may be limited by our failure to think big, or by our assumption that we’re ‘doing the best we can.’ Look at your life and ask yourself—am I really doing my best? What could I be doing better? What am I missing because I’m not doing better?
JOHN A. ANDERSON,
EDITOR-IN-CHIEF @JOHN_A_ANDERSON
Self-help gurus seem to unanimously concur that any time you’re ready to go beyond your life’s current limitations, you’re capable of doing that by choosing new thought patterns. In terms of income, this idea suggests that we receive our current income simply because that is the amount we have limited ourselves to earn. So, is it possible to bring in 5, 10, 20 times more by changing our self-limiting thoughts? There’s an easy way to find out. You must know others, perhaps less educated, less skilled or even less intelligent, who earn much more than you.
QUESTION IS, WHY? There’s a stimulating story recounted by Cynthia Kersey in her book Unstoppable about UC Berkley college student George Dantzig (Google him). George was a hard working college student who often focused on his studies late into the night. It caused him to oversleep one morning, and he arrived 20 minutes late for class. He jotted down the two math problems on the board, assuming they were the homework assignment. After many days working through the problems, George ultimately had a breakthrough and turned in the assignment to the professor the next day. A couple of days later, George received an early morning call from his energized professor. Turns out that the morning George was late for class he missed the professor announce that the two equations on the board were essentially unsolvable mathematical mind teasers that even Einstein hadn’t been able to answer. George Dantzig missed the thought-limiting explanation and, working without any imposed constraints, had solved not one, but two problems that had stumped mathematicians for centuries. Essentially, George solved the problems because he didn’t know he couldn’t. Limitations must be comforting to us because we love imposing them on others and ourselves. But, on occasion, when we sit back and consider the tremendous reservoirs of potential within us, we just might embrace the reality that we are immensely capable of doing virtually anything we determine. It’s a matter of how—not if—we can do it. Once you make up your mind to do something, it’s wonderful how the mind initiates the process of figuring out how. Take a moment and think about that.
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JANUARY 2016 VOLUME XV, № 12
EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com SALES DIRECTOR Brenda Escobar | info@healthy-mag.com MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com PHOTOGRAPHER Ryan Chase | info@healthy-mag.com MAGAZINE EDITOR Kristen Soelberg | kristen@healthy-mag.com DIRECTOR OF OPERATIONS Lyn Timboe | lyn.timboe@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders, Derek Jacobs
HEALTHY MIAMI MAGAZINE www.healthy-miami.com (801) 369-6139 l info@healthy-mag.com To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.
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IN THE NEWS
WEIGHT GAIN FROM CERTAIN VEGGIES In general, eating more fruits and veggies is good for weight loss, but new research from the Harvard School of Public Health warns about consuming too many starchy vegetables. Their study showed that participants who ate more starchy vegetables (potatoes, corn, peas) tended to gain weight, while those who ate more nonstarchy vegetables and fruits (green leafy produce, apples, string beans) lost weight. Source: PLOS Medicine
20,0000 ER VISITS
FROM SUPPLEMENTS PER YEAR A new study published in the New England Journal of Medicine found that dietary supplements led to more than 20,000 visits to the emergency room yearly. Allergic reactions, heart trouble, nausea, and vomiting were tied to a variety of supplement products, like amino acids, vitamins, minerals and herbal pills. Source: nytimes.com
YOUR COWORKERS DON’T CARE ABOUT YOU A survey of 1,500 U.S. office workers by Staples, the office supplier, found 55 percent of those who got the flu last year went to work sick.
BETTER TO BE BORN IN SUMMER Research from the University of Cambridge found that females born in summer months were heavier at birth than those born in wintertime. They were also taller as adults and had later onset of puberty. Researchers also found that children born in summer were more likely to attain a higher level of education. Source: Heliyon
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Wellness Sensitive Mouth
Teeth a little more sensitive lately? You may be surprised to hear that tooth sensitivity is not a factor of growing old. In fact, tooth sensitivity is highest between the ages of 25 and 30. Factors include brushing too hard, tooth whitening products, plaque build-up and tooth decay. Here are some steps to keep your tooth sensitivity under control. Watch your diet: Highly acid foods will dissolve enamel and increase sensitivity. Relax your jaw: Use a mouth guard to avoid grinding or clenching your teeth. Go easy on your teeth: Treat your teeth to a soft bristled brush. Brush gently, especially around the gum line to avoid removing more gum tissue.
IN THE LOOP TAKE NOTE OF
Signs of a Stroke Four out of 10 adults don’t know that a stroke occurs in the brain, and 17 percent can’t name a single symptom, according to a National Stroke Association survey. That knowledge gap could be deadly, especially in light of t-PA, a clot-dissolving drug, which must be taken within three hours to be most effective. Early warning signs are: blurry or double vision or loss of vision in one or both eyes; numbness, weakness or lack of control in one side of the body or face; slurred speech or difficulty speaking or comprehending others; dizziness, lack of coordination or trouble walking; and severe, sudden headaches.
ONE WORD SOLUTION
Energy
The American Journal of Physiology says men and women sleep very differently. Men use about 11 percent more energy to sleep than women do, which accounts for most of the difference in total daily energy expenditure and where extra calories go.
HEARING LOSS (NOT) ALL FUN AND GAMES
Sure, video arcades are fun, but the gun blasting noise level could be detrimental to your hearing in the long run. While kids are blowing up bad guys or turning space aliens into Swiss cheese, the estimated noise level in the arcade is over 90 decibels at least 90 percent of the time, according to a study from Gifu University School of Medicine in Japan. A person could safely tolerate that volume for about an hour. That would produce some hearing loss, but it would only be temporary. However, the journal Industrial Health says, prolonged exposure — what you would get if you were working at an arcade or saving Alpha Centauri from the Deepspace Pirates at the 18th level — can cause permanent hearing loss unless you wear ear plugs. Facebook.com/HealthyMiami
LAUGH AWAY HIGH BP Lowering your blood pressure may be as easy as watching your favorite comedy. Researchers at Osaka University in Japan found that music and laughter “treatments” reduced blood pressure immediately after listening to music or laughing and also after three months of one-hour treatments every two weeks. In the study, those who sang, listened and stretched to music experienced a drop in blood pressure of nearly 6mmHg. Those who laughed had their blood pressure drop by nearly 7mmHg. So next time your doctor tells you to lower your blood pressure, start tuning into your iPod and telling more jokes.
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PERCENT INCREASE OF COSMETIC SURGERY PROCEDURES IN THE U.S. BETWEEN 2009 AND 2010. BREAST AUGMENTATIONS WERE THE NUMBER ONE PROCEDURE PERFORMED. Source: webmd.com
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ARM YOURSEL A GUIDE TO STRONG, SCULPTED ARMS
WRITTEN BYBY APRIL BEREZAY, ULTIMATEFITNESSCOACHING.COM
TRICEP PRESS DOWN
TRICEPS
MANY OF US THINK WE KNOW HOW TO WORK OUT THE ARMS, BUT AFTER A FEW SETS OF CURLS WE RUN OUT OF CREATIVITY. HERE ARE SOME EXERCISES FOR GUYS AND GALS THAT, WHEN COMBINED OVER THE COURSE OF A WORKOUT REGIMEN, ARE EXCELLENT FOR CREATING ARMS YOU’RE PROUD OF.
3 X 12 1.
Using a standing stacked weight cable machine, stand with straight back.
2.
Grasp the bar palm down, but with upper arms parallel with your upper body, and forearms angled up.
3.
Bend at the elbows to bring the bar down to your waist, till your arms are straight.
BICEPS
Tip: V-bar attachment preferred
NOTE: NONE OF THESE EXERCISES ARE SPECIFICALLY FOR MALES OR FEMALES, BUT THE TWO LISTS OF WORKOUTS SHOW THE VARIATION POSSIBLE WHEN FOCUSING ON ARMS. MOST OF THESE EXERCISES REQUIRE GYM EQUIPMENT, BUT DUMBBELLS ARE THE PRIMARY NEED.
CHEST & ARMS SHOULDERS
FEMALES
PREACHER CURL
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INCLINE FLY 3 X 10
3 X 12
1.
Lie on an incline bench and hold the dumbbells over your chest with arms straight.
2.
Keeping arms straight, lower the dumbbells out to your sides, and raise them back up above your chest.
1.
Hold a barbell underhanded with your arms straight and your elbows on a support pad angled down away from you.
2.
Raise the barbell up to shoulder height, bending at the elbows.
3.
Keep your shoulders stationary.
Tip: Pump the bar for 10 mini reps at the top to create the peak in the bicep.
90-DEGREE LATERAL RAISE 3 X 12 1.
Hold dumbbells out in front of you with arms bent up at a 90 degree angle. Upper arms should be parallel to your upper body.
2.
Keeping your arms at a 90 degree angle, lift up and outwards to your sides, so your elbows reach shoulder level.
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BICEPS CONCENTRATION CURLS 4 X 10
CHEST
INCLINE PUSH UP LEG RAISE 3 X 15 1.
Enter push up position, but place your hands on an elevated step.
2.
Push up to a straight arm position and raise one leg up behind.
3.
Lower back down and repeat, alternating legs.
Sit on a bench holding a dumbbell with your elbow resting on your inner thigh and your arm straight.
2.
Raise the dumbbell up to your shoulder, bending at the elbow.
3.
Keep your elbow on your inner thigh throughout.
3 X 10
FOREARMS
TRICEPS
1.
SEATED ARNOLD PRESS
SHOULDERS
LVES
MALES
1.
Sit upright holding dumbbells at shoulder height with your elbows bent, palms facing you and arms close to the body.
2.
Press the weights overhead, extending the arms fully and turning the palms to finish facing outward.
3.
Keep your back flat throughout.
WRIST FLEXION 3 X 15 1.
Sitting with forearms on your thighs, hold a barbell out in front with your palms up and wrists extended.
2.
Flex with the wrists and forearms, raising the barbell as high as possible.
3.
The weight with this exercise should be lighter, as it is meant for the wrists and forearms.
FRENCH PRESS 3 X 10 1.
2.
3.
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Lie on a flat bench and hold dumbbells straight up above your chest. Bending at the elbow, and keeping the upper arm perpendicular to the body, bring the dumbbells down to either side of your head. Raise the dumbbells back to the vertical position.
ABOUT THE AUTHOR
April Berezay ultimatefitnesscoaching.com April Berezay is the Ultimate Fitness Coach. She works with highly motivated clients from all over the United States looking for total body and life transformation. She coaches for results in the body, relationships, spirituality, and business. In 2006 she completed her Exercise Science studies at Brigham Young University. She is a Certified Personal Trainer with the National Academy of Sports Medicine and Precision Nutrition. April is married with three beautiful boys, including twins!
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F I T N E SS
DENISE AUSTIN SHARES HER TOP TIPS
MENTALLY
FIT
CHANGE YOUR MINDSET AND CHANGE YOUR LIFE.
THERE ARE SO MANY THINGS WE CAN’T CHANGE IN LIFE, BUT WE CAN CHANGE THE WAY WE EAT, THE WAY WE MOVE AND ESPECIALLY THE WAY WE THINK. WAKE UP A FEW MINUTES EARLIER AND SQUEEZE IN 3 MINUTES OF YOUR FAVORITE EXERCISE Do a 360 full body workout – upper body, abs and lower body – in your bedroom in just a few minutes! Place your feet on the floor and your hands on the bed and do 10-20 pushups. This version is a little less challenging than a standard pushup since it’s on the bed. To target your mid-section, get down and do 20 sit-ups. My favorite are bicycles because they are a 360 degree workout for your abs (upper, lower and obliques). And then for lower body, there’s nothing better than squats. I like to call them, butt taps. You squat down and tap a chair or you’re the edge of your bed. This is really great for your butt and the lower half of your body. The 360 wakeup routine is a great way to start the day!
GET OUT OF YOUR JAMMIES AS FAST AS YOU CAN AND LACE UP THOSE RUNNING SHOES By putting on your fitness attire right away you get psyched and motivated. Now that your all geared up in your workout clothes, you have to squeeze in some type of exercise. Even if it’s a quick walk!
MAKE EXERCISE ACCESSIBLE Your muscles don’t know if you’re at a fancy gym or sitting at home watching TV, so use that extra time at your office or while you’re on the telephone to lift some light weights.
SIGN UP FOR A FITNESS PLAN TO HELP GET YOU STARTED AND KEEP YOU MOTIVATED Find a great group or an online plan that gives you the tools they need to achieve your goals by combining exercise, nutrition and motivation.
PURCHASE BEAUTIFUL ACTIVEWEAR that makes you feel great and will motivate you to get moving and keep moving. Find some inspiring activewear!
NEVER, NEVER, NEVER GIVE UP on your goals or shaping your dreams. If you slip up, remember: Every day is a new beginning, take a deep breath and start again.
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RUNNING SHOE
Many runners enjoy a shoe that provide versatility and comfort for a run; the Brooks Ghost provides just that. There is enough cushion to absorb the shock from street running, but it is also has enough traction for trail running as it protects your feet from rocks and uneven ground. Also, they are great for a gym workout as well. These shoes work wonderfully for any runner in need of a stiff shoe and arch support enough to do the job and last for a long time.
REVIEW
HEALTHY UTAH 2016
Brooks Ghost 8
Pro: All-around shoe, Long-lasting Con: Heavier WRITTEN BY RYAN CHASE
New Balance Vazee
Vibram Spyridon MR
Brooks Launch 2
Finding shoes that fit runners with high arches can be just as hard as finding a shoes for runners lacking in arches. The New Balance Vazee has great traction and maintains its shape, giving high-arched runners comfort with that knowledge. The Vazee works in any weather conditions, however they tend to not be the best in hot environments. They are well-built, sturdy shoes that last a long time, maybe even an entire year for people who don’t run an extreme amount of miles.
Running with the barefoot experience that Vibram offers usually means sacrificing some of the pleasantries running shoes offer. However, with Vibram’s new running shoe lineup, that is not the case. The Spyridon MR is a great trail running shoe option with great protection and breathability while offering traction and responsiveness. They work well in almost any situation that requires feet. They can be used as running, hiking, and water shoes and thrive in any weather. The MR was specifically designed for mud runs, but like any other Vibram shoe, can be used for much more.
When people begin running, shoes with a good bounce makes the new experience more enjoyable. More so, a bright shoe makes you want to wear them even more. The Brooks Launch helps old and new runners enjoy running more. Runners feel propelled forward while running in these shoes, making running feel faster and increasing the desire to run longer. Overall, these shoes are great for rejuvenating your running experience, and if these shoes work for you, you will love every run.
Pro: Con:
Pro: Con:
Pro: Con:
Light-weight, Sturdy Don’t breathe well
Versatile, Lots of traction Not great on ice
Good bounce, Nice grip Would not use on a trail
Altra Torin 2.0
Vibram Bikila EVO
Brooks Pure Grit 4
Barefoot running can be tough on your feet, especially when starting out. Fortunately, with the Altra Torin 2.0, runners get a cushioned barefoot experience, as the shoe is designed to replicate the foot’s natural movement and support. This shoe is perfect for running on pavement; your run on the hard cement will be similar to running barefoot on soft grass. With plenty of toe room, you are bound to enjoy your transition into barefoot running (if you so choose), but the experience is enjoyable enough, you may just stick with these shoes for a while.
The best-liked running shoes are usually the brightest, and the Vibram Bikila EVO definitely turns heads. These shoes are a great running shoe for the street runner. They are lightweight and feel fantastic, but most of all, there are no sacrifices in speed that you would make with barefoot running. These shoes breathe really well, but I would suggest wearing socks with this shoe to avoid blistering. Overall, this shoe is great for running around, gym workouts, and casual walking. One thing is for sure: your friends will want a pair too.
If you are looking for a lightweight and sturdy trail shoe, look no further. The Brooks Pure Grit is a versatile trail shoe that handles all your running needs well. Traction on these shoes do well on trails and snow, but can be slippery on ice. Fortunately, the shoes work well with traction cleats, unlike other running shoes, so ice will not be an issue. Overall, this is a great option for the casual to enthusiast runner.
Pro: Con:
Pro: Con:
Simulates barefoot running, Extra toe room Not aesthetically pleasing
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Nice to look at, Flexible Can cause blisters
Pro: Con:
Light-weight trail shoe, Lots of traction A little too stiff
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F I T N E SS
FOR WORKOUTS, IS COLD WATER BETTER THAN ROOM TEMPERATURE? WRITTEN BY ALLYSON JONES
You’ve finished a set, and it’s time to get a drink. You’ve been thinking about your ice-cold water bottle sitting against the back wall. You know it will be a much-needed contrast to the warmth of your body and the heat of the room. At the moment, you’re probably not questioning whether room temperature water would be better for your workout, but in fact, this very debate is subject of much study. Turns out cold water takes the cake in the debate. (Don’t focus too much on the cake metaphor; this is a workout article.) Drinking cold water before, during, and after your workout is the healthiest and most effective way to hydrate your body. When you exercise, your body temperature rises. This causes your muscles to loosen and calories to burn. It has been proven that drinking cold water can help delay the rise in body temperature that happens when working out. This can improve workouts by helping you to last longer and exercise harder. A study done by BioMed Central concluded that the participants who drank cold water during their workouts were able to delay their increase in corebody temperature two times longer than those who drank room-temperature water. Drinking cold water during your workout can help you last longer and, in turn, burn more calories.
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Why is it important to keep your body temperature moderate when exercising? If your body gets too hot, it instinctively makes you sweat by circulating more blood through your skin. Sweating is healthy; it detoxifies and cools you off, but in excess it can dehydrate you. The main problem with more blood circulating through your skin is that it leaves less blood to go to your muscles. This includes your most important muscle: your heart. This lack of blood causes your heart rate to increase. Drinking cold water helps you keep your core temperature moderate, which helps enhance your workout and defend against a dramatic increase in heart rate. Not letting your heart rate get too high is one of the best ways to ensure lasting longer in a workout. When your heart rate gets too fast it can cause you to become dizzy and tired. A fast heart rate can also cause shortness of breath and even chest pains. When this happens, you are no longer able to perform at your best. So when it’s finally time to get your drink and head home, be proud of yourself for packing that ice-filled bottle. Going for the cold water over room temperature water is the best way to improve your workout. You know what you’re doing! Sources: Jissn.com, BioMed Central, Journal of the International Society of Sports Nutrition
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GREATNESS
CHANGE THE
“WHY” OF EXERCISE HOW A SIMPLE CHANGE IN THOUGHT PROCESS CAN HELP YOU ESCAPE AMERICAN EXERCISE NORMS
M
ore exercise is a good New Year’s resolution, no doubt, but there is a disconnect—the CDC says only 1 in 5 Americans get the physical activity they need. One experienced researcher says it’s because our reasons for exercising aren’t motivating enough, and she has the research to back up her theory. Dr. Michelle Segar, director of the Sport, Health and Activity Research and Policy Center at the University of Michigan, wants to change the way people think about exercise. With twenty years of research experience under her belt, Dr. Segar asserts that changing the reasons we exercise will change our exercise habits. Sound too easy? Let’s walk through the mental framework of exercise. Why do you exercise? Typical motivation to exercise includes weight loss and health. In fact, one of Dr. Segar’s studies found that the majority of study participants listed either weight loss or health promotion as their top motivation to exercise. The kicker? The study also showed that people who cited weight loss or health promotion as their reason for physical activity actually exercised the least! Dr. Segar wants to change the reasoning from weight loss and better health to simply feeling better. Focusing on weight loss and better health cause the benefits of exercise to be thought of as an abstract concept to be reaped in the future. Dr. Segar believes focusing on feeling better causes the benefits of exercise to be immediate. “Immediate rewards that enhance daily life— more energy, a better mood, less stress and more opportunity to connect with friends and family—offer far more motivation,” she said in an interview.
You’d think weight loss or general health would be enough to keep us in the gym, but research suggests it is not. The rewards may not be immediate enough to keep us motivated.
After all, our current culture is one of instant gratification, which may be a driving force behind obesity and the lack of exercise. So as you set a new exercise goal, keep in mind this phrase: “I exercise to feel better.” You can acknowledge that a healthy weight and a healthy body may be side effects of exercise, but focus on feeling better as your primary motivation. “Feeling better” consists of immediate benefits such as increased happiness, reduced stress, increased energy, decreased symptoms of depression, and a boost to self-esteem. So remember, exercise gives you incredible benefits in the present, even if weight loss lies further down the road. Sources: nytimes.com, more.com
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MATTHEW POULSEN M.D. Orthopedic sports medicine,
with a focus on knee and shoulder surgery.
trust your knees &
shoulders to an
expert.
Dr. Matthew Poulsen is a Board-Certified Orthopedic Surgeon who specializes in Sports Medicine. Dr. Poulsen focuses on surgical and non-surgical treatments for adult and pediatric sports medicine-type injuries, including fractures.
801-356-0233 PoulsenOrtho.com
3152 N. University Ave, Suite 130, Provo, UT 84604
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F I T N E SS
O
WEIGHT-LOSS APPS NOT EFFECTIVE FOR YOUNG ADULTS, STUDY SHOWS WRITTEN BY C AITLIN SCHILLE
ne recent study from Duke University says no. The researchers involved in the study were disappointed with the study results—because adults and young adults in the U.S. use smartphones at such a high rate, they hoped that apps would prove to be an effective intervention to fight the obesity epidemic. However, over the course of multiple years, study participants who used weight-loss apps were no more successful than those who were simply given a few pamphlets about diet and exercise at the very beginning of the study. So why weren’t the apps effective? Dr. Laura Svetkey, lead author of the study, points to a couple of reasons. First of all, using an app doesn’t provide the same intensity as working with a coach or trainer one-on-one. Additionally, the trends seem to indicate that people stop using apps after a while, indicating an initial excitement, but then use fades as excitement fades. How do we combat this tendency to let interest and excitement wane? “We know that in general, the more engaged people are in intervention, the more they’re going to succeed from it, and so perhaps we need to rethink how to make a weight-loss intervention on your cell phone more engaging,” says Dr. Svetkey.
HEALTH APPS FOR SMARTPHONES ARE QUITE PREVALENT. A QUICK BROWSE OF THE HEALTH AND FITNESS SECTION IN THE APP STORE WILL SHOW EVERYTHING FROM THE “PACER” APP TO TRACK YOUR STEPS AND ACTIVE MINUTES TO THE “MYFITNESSPAL” APP TO TRACK YOUR CALORIES AND FOOD INTAKE. THESE APPS ARE POPULAR AND INCREASINGLY ACCURATE IN TRACKING VARIOUS METRICS. BUT ARE THEY EFFECTIVE IN HELPING US BE HEALTHIER?
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The reasoning behind targeting young adults, the population with the highest smartphone use, is that not only are rates of obesity and overweight high, but being overweight or obese during these years often leads to poor health later in life. As Dr. Svetkey alluded to, one key to reaching this specific population may be finding ways to make weight-loss and health apps more exciting and engaging. Sources: npr.org, dukemedicine.org, blogs. nytimes.com
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EXERCISES PEOPLE ARE AFRAID TO DO Why this holds you back, and how to move forward
WHEN IT COMES TO WORKING OUT, THERE ARE A LOT OF PEOPLE WHO ARE CONCERNED ABOUT INJURING THEMSELVES OR DOING THE EXERCISES WRONG, SO THEY END UP ONLY DOING THE TREADMILL OR THE ELLIPTICAL AS OPPOSED TO DOING THE THINGS THAT WILL HELP THEM TO ACTUALLY CHANGE THEIR BODY COMPOSITION, WHETHER THAT IS TO LOSE WEIGHT OR TONE UP. 1. THE SQUAT
This can be especially scary for those prone to knee injuries or lower back injuries, but the squat is one of the most important exercises you can do when it comes to seeing results. Squats train the largest muscle group in your body, the legs, and burn more calories than many other exercises, while changing your overall body composition (when combined with correct nutrition). When you are squatting, make sure you keep your core tight and your back straight. Don’t arch the back or let knees go over toes. A good recommendation is to start with 1-3 sets of 10 with light to moderate weight.
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2. THE DEADLIFT
The deadlift can be an intimidating move if you have never worked out before. The purpose of this exercise is to strengthen your lower back and core. The main emphasis when performing this exercise is safety, and on keeping your back straight. Suck your belly button in towards your spine and really focus on not allowing the back to “roll” forward so you can protect your spine. There are many benefits to doing the deadlift; one being it recruits multiple large muscle groups which in turn help the body to burn more calories and build more muscle.
3. THE HIP ADDUC TOR MACHINE
The third exercise people can be a little embarrassed to do is the hip adductor machine, which strengthens your inner thighs and is not just an exercise for women. This part of the body is often neglected or under-trained because most pieces of gym equipment do not target this area, and because people don’t think to train their inner thighs. If you are too embarrassed to do the hip adductor machine then replace it by doing sumo squats instead using an exercise ball or barbell. The key is to have toes pointed outward with a wide stance.
ABOUT THE AUTHOR
Greg Marshall Greg Marshall is the personal training manager at The Gym at City Creek. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com
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BUILDING BLOCKS OF GREATNESS
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Healthy-Miami.com
STAGNATION IS MISERY. See who you are and who you want to be, and take on the personal responsibility of progression.
THINGS TO EXPERIENCE
ATTRIBUTES
TO BUILD 1. Authenticity 2. Courage
3. Decisiveness 4. Humility
5. Optimism 6. Yearning
7. Zealousness
1. Make money on the side
This is a great way to feel in control of your life, to recognize your own talents, and feel more hopeful for the future.
2. Go to a historic sporting event
The Kentucky Derby, U.S. Open and the Masters are places to witness some of the world’s most talented people. Escape the “I wish I could do that” mentality as you find yourself actually there.
3. Rent a motorcycle and ride it Stop wondering what things will be like and start creating memories.
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January 2016
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THINGS TO DO 1. Learn the waiting game Waiting, whether at a doctor’s office or in a supermarket line, is a fact of life. It is not necessarily lost time, however. Grasp this time to breathe, thinking not about how long it will take you to get to your next task, but instead about something more pleasurable. Plan a week’s worth of meals, jot down thoughts in a journal or simply daydream, without worrying about the clock.
2. Say “no” A big part of simplifying your life is learning to say “no” to activities that are less meaningful to you, say the experts. Time is finite and precious, so focus on what is really important to you and spend the time there. Don’t think that saying “no” will cause ill feelings; people will be more sympathetic than you think.
MORE THINGS TO EXPERIENCE
3. Remove something from your day’s to-do list (without doing it) Rather than trying to figure out how much you can accomplish in one day and scheduling yourself beyond the max, try putting a little less on your plate. Highly efficient people get caught in the trap of their own efficiency, raising the ante on themselves and their time with every passing year. Eventually, the weight becomes crushing.
4. Build something salajean / Shutterstock.com
Think of something you need around the house and learn how to build it. Learning about your own abilities to create things you need is an important part of developing a sense of self-worth.
5. Make a list of your grudges, and do what it takes to get rid of one Grudges are rooted in denial. What he said or what she did may continually hurt us, but we deny that it matters. Learn to forgive, or go communicate with those who’ve hurt you.
6. Throw a dinner party for people you love Great people remember what really matters (hint: it’s people).
1. Go to a renowned music festival Lollapalooza, Coachella, South By Southwest, Ultra Music Festival, Hangout Fest, Sasquatch!, Newport Folk Festival and more offer a chance to see true musical talent in an explosive environment.
2. Touch your toes It may take a month, but keep stretching. Stop saying you can’t.
3. Go see one of the late night shows Colbert, Conan, Kimmel and Fallon are some of the best entertainers of the century. Will you just rely on your TV or actually experience them? Humor can be an important part of being great.
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PODCASTS TO LISTEN TO 1. On Being, Trista Tippett 2. Strangers 3. TED Radio Hour by NPR 4. Stuff to Blow Your Mind 5. KCRW’s Here Be Monsters, Jeff Emtman and Bethany Denton 6. The Partially Examined Life
BOOKS
PEOPLE TO EMULATE
TO READ 1. The Age of Innocence, Edith Wharton 2. Go Tell It On the Mountain, James Baldwin
1. Ann Bancroft Bancroft was the first woman to reach the North Pole on foot and by sled, and the first woman to ski across Greenland. She also skied across Antarctica, a 1,700-mile journey that took 94 days.
2. Eric Lidell Lidell was Scottish missionary, rugby player and Olympic sprinter who refused to run his Olympic 100 meter heat because it was on Sunday. He instead ran the 400 meter race, with only a few months of training. He broke both the Olympic and World Record for that distance.
3. William Wilberforce In the late 1700s in England, there was a movement against the slave trade. William Wilberforce was a leader in parliament raising awareness about the awfulness of slavery and pushing abolition. After many years and dozens of defeats, his work resulted in key legislation against the slave trade.
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3. A Personal Matter, Kenzaburo Oe 4. Infinite Jest, David Foster Wallace 5. Tenth of December, George Saunders 6. Siddhartha, Hermann Hesse January 2016
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GREATNESS
4
TRIPWIRES ON THE JOURNEY TO SUCCESS
WHAT’S HOLDING YOU BACK FROM A HIGHER LEVEL YOU?
1
YOU FOCUS ON THE INJUSTICE OF EVERYTHING.
YOU GET LOST IN THE INFINITY OF THINGS YOU COULD OR SHOULD DO. It’s overwhelming to think about all the ways we could improve, or the things we could do to live a fuller life. Sometimes it’s so overwhelming that we do nothing at all.
Humans tend to make themselves the victim.
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YOU’RE CONTENT WITH THINGS YOU DON’T REALLY LIKE. Your job is good enough, your waistline is okay and your diet habits aren’t bad. Reach the higher level you by ditching mediocrity.
4
YOU DON’T SAY WHAT YOU WANT TO SAY. Sometimes we feel the desire to communicate something from deep within us. It isn’t calculated or wrote, but something completely raw and natural. But we convince ourselves not to say it.
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January 2016
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GREATNESS
13 THINGS
TO DO AND NOT DO when first starting an exercise program.
BY NICK NILSSON
1 wait for the "perfect" time. 5 expect infomercial results. DON'T
DON'T
There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
2 take it slow when you begin. DO
Rushing into an intensive training program when you are just starting out is sure to be overwhelming. You'll have a much greater chance of sticking with it if you work into it gradually.
3 change everything at once. DON'T
Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutritional habits.
4 make a committment. DO
One of the keys to establishing exercise as a habit is to make a committment to it. If you go in with the attitude that you'll do it when it's convenient or when you feel like it, your chances of sticking to your exercise program decrease.
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I'm not going to say you won't see great results—you will. Just don't expect it to happen in 2 weeks.
6 learn as much as you can. DO
Knowledge is very important. If you don't know what to do, take a little time and learn first. The rewards will be huge!
7 think you must exercise 2 hours a day to see results. DON'T
You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.
8 ask questions. DO
I will readily admit I don’t know everything about exercise and fitness, even though I have a college degree in that subject.
9 work your muscles too hard. DON'T
You will most likely make yourself so sore and you won't want to train anymore. Take it fairly easy for the first few session then gradually increase your intensity.
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fi t n es s |
you need to buy all 11 feel the latest equipment. DON'T
You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!
12 stretch and warm-up. DO
Stretching during and after your workouts promotes flexibility. Warming up prepares your muscles for more strenuous work to come.
up your favorite 13 give foods all at once. DON'T
10 tell people your goals. DO
A great way to make yourself focus on a certain food is to quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and binging later.
©Diego Cervo, Eduard Stelmakh, Piksel | Dreamstime.com
One of the best ways to ensure you keep your promise to exercise is to tell your friends and family what you're doing. This way, you make yourself accountable to people other than just yourself.
Nick Nilsson has a degree in Physical Education and Psychology and is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus “ and “The Best Abdominal Exercises You’ve Never Heard Of”.
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January 2016
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WELLNESS
Seeing the
PROBLEM Avoiding computer vision syndrome Computer Vision Syndrome (also known as CVS or Digital Eye Strain) is a condition that is caused by prolonged use of any form of technology with a digital screen— computers, tablets, and even cell phones. Many people experience symptoms of Digital Eye Strain, but often don’t realize the need to change their habits or to seek help for these discomforts. Symptoms of CVS include: • Eyestrain • Headaches • Blurred vision • Dry eyes • Neck and shoulder pain Now that we know what Computer Vision Syndrome is, you may ask what are some of the contributing factors? Poor lighting plays a large role in CVS because your eyes have to work harder in the dark in order to see an object. Improper viewing distance is also a contributor because, again, your eyes might have to work harder than they need to, depending on the location of the screen. And finally, uncorrected vision problems also can cause strain on your eyes because your eyes can only work so hard before they become fatigued. A general guideline is to make sure your eyes have plenty of time to adjust and don’t overwork themselves. Technology is a necessary part of society today, so before you ditch your iPhones, here are some helpful tips on how to avoid Computer Vision Syndrome:
• Work in well-lit areas and try to prevent glare on the screens as much as possible • Take breaks frequently; rest your eyes 15 minutes for every 2 hours of continuous technology use • Blink frequently to prevent dry eye
• Minimize glare
Computer Vision Syndrome varies from person to person. Sometimes the condition can set in quickly while other times it can takes months or years for symptoms to appear. Before you ditch your smartphones or tablets, try changing how you use technology. You might be able to fix the problem on your own. If symptoms don’t seem to improve after you have changed what you can then you should seek guidance from your healthcare provider.
• Make your screen bright enough that no straining is necessary
Sources: The American Optometric Association and The Journal of the College of Optometrists at SUNY College of Optometry
• Make sure your eyes are as healthy as possible. Correct your vision as necessary. • Have proper posture
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THE “1, 2, 10” RULE PHONES 1 foot away COMPUTERS 2 feet away TVS 10 feet away Healthy-Miami.com
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January 2016
41
GREATNESS HOW THE FIT TO RECOVER ORGANIZATION IN SALT LAKE CITY IS HELPING CHANGE LAST.
WRITTEN BY MICHAEL RICHARDSON
AFTER A FEW TURNS OFF THE FREEWAY, I WAS PRETTY SURE I WAS LOST. WAREHOUSES LINED THE STREET TO MY LEFT AND RIGHT, AND IT WASN’T LOOKING LIKE A PLEASANT PART OF TOWN. BUT THEN I SAW THE FIT TO RECOVER (FTR) SIGN, WITH LIGHT BEAMING OUT OF THE WINDOWS AND BUSTLING WITHIN. 42 HEALTHY MIAMI
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A WEIGHTS CLASS WAS UNDERWAY ON THE MAIN FLOOR, SO I EXPLORED THE REST OF THE BUILDING. NEW PAINT WORK, QUALITY WEIGHT EQUIPMENT, A CLIMBING WALL UNDER CONSTRUCTION; THE PLACE HAS A NICE FEEL. BUT LOOKING CLOSELY, I COULD TELL THE STRUCTURE HAS FELT THE YEARS. THE FIT TO RECOVER TEAM HAS TRANSFORMED A WORN OLD BUILDING INTO A THRIVING COMMUNITY CENTER FOR PEOPLE RECOVERING FROM ADDICTION. Pretty much every person I talked to there was like the building in some way or another. One had lost custody of her children due to drug addiction, but now has joint custody and leads volunteer service projects for community members. Another lost six years of her life to heroin, but has been clean for years and recently coordinated the monumental effort with the Petzl Foundation and Momentum Climbing to get a climbing wall for the gym. The whole place is a testament to the possibility of change. Ian Acker, the founder and leader of FTR, has a similar story. Once the captain of his college soccer team, Ian fell into drugs and alcohol because he felt no commonality with people around him, felt judged and didn’t feel good enough. After various treatment centers and relapses, Ian finally found ways to sustain his recovery.
“Treatment got me thinking somewhat clearly,” he says. “Purpose is what made sobriety stick for me.” FTR strives to distribute purpose to whoever wants it. Under the FTR community umbrella, some find purpose in fitness and properly nourishing their bodies. Others find purpose in FTR service ventures, while some discover purpose in creative endeavors. Captivating murals line the FTR walls, and upstairs is a recording booth that provides a means for expression. As Ian was coming out of recovery he learned about the masses of treatment centers, and saw a void. He realized that while treatment is vital, many people aren’t sure what to do with their lives afterwards, which is why relapse occurs. A lack of purpose destroys good intentions. “You go to treatment, and then what are you supposed to do?” he says. For people who’ve used alcohol and drugs to cope with life’s challenges for years, when new challenges arise, they often don’t have the toolset or the support to cope in healthy ways. Ian interned with a fitness center for recovering addicts in Colorado, and became fixed in his determination to provide something for those struggling. “I said ‘I’m going to build one because Salt Lake City needs one,’” Ian says. “I went to Best Buy and I made what seemed to be the biggest purchase of my life, which was $500 on a boom box, which felt entirely too much. But then I was invested.”
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That first boot camp in Sugarhouse Park had 4-5 people, but it was the beginning of something that would quickly grow. Now they have their own building and hundreds of participants in a variety of activities, including a fitness program, community service, a women’s recovery group, nutrition classes, and more. Ian says about 70 percent of people who come are in recovery. Every newcomer is embraced by people who can express sincere empathy, and strong relationships are formed. Successful recovery is nearly impossible without relationships, as any recovering addict will testify. Ian knows this is vital aspect of what he’s trying to build. While Ian is an engine and an inspiration, he willingly admits that FTR is not his creation alone. People came out of the woodwork to help, volunteering their skills, often without pay, because they believe in the effectiveness of the FTR approach. Take Steph, a registered dietician who teaches nutrition classes at FTR and helps run Food to Recover, the nutrition side of FTR. During the day, she works full time for the Department of Health doing inspections of nursing homes. When asked why she’d give her time to FTR, she seemed almost surprised at the question. “I’ve only been here for about a year and a half,” she says. “I’m looking to find my place, to be connected to the community, to be part of something bigger than myself. This is a golden opportunity.” Continued on page 32 >>>>>
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In January she and other volunteering dieticians are putting together an FTR class on pre- and post-workout meals. Nutrition matters in recovery for many reasons, she explains, because of physical wellbeing, and because eating right is largely a matter of psychological strength, which everyone there is trying to build. Francisca, who writes grants for FTR, joined the team through a happy twist of fate. She has been an activist for many years and on one occasion, she decided to organize a hike to raise awareness for mental illness. Meanwhile, Rachel, FTR’s volunteer coordinator, was looking for things the FTR community could do, and decided the hike was a good idea. It turned out that FTR people were the only ones who showed up, and a bond was formed. “I was just blown away at how open they were and how grateful they were for the hike,” Francisca says. “It was just amazing.” Francisca is quick to point out FTR’s 501c3 nonprofit status, no small feat for any organization. She believes in the great potential of FTR. “My first thought when I found FTR was ‘this is the perfect model for any community-based organization,’” Francisca said. You can feel the belief flowing through the place. And the community is catching on. FTR already receives referrals from three treatment centers, and as I’m was writing this article, FTR received a five figure donation which will provide scholarships for low-income clients from county residential treatment programs. Passion runs deep through the veins of FTR, as does camaraderie. I could sense it in every person I talked to, and especially when I spoke with the leadership as a whole. I was with them on a Friday evening, when society says it’s time to be out on the town, but here were a group of individuals happy to be with each other, happy to talk about this thing that had given them a profound sense of fulfillment. They all praised Ian, even expressing genuine love for him. His caring leadership style stems from his dislike for the top-tobottom, do-what-I-say approach. “I’ve been fired or quit every job I’ve ever had,” he says, “solely because I felt like someone was talking down to me, and I don’t ever want people to feel like that. I want to empower people.” He found purpose in his life: to give purpose to others. He has the unique talent of nurturing people to follow through with their own ideas, without being the typical boss. Lacey organizes the group for women in recovery, Rachel plans trips to feed the homeless, and Sarah does the creative classes, and it’s obvious that they are each doing it because they want to, not because Ian told them to. And Ian’s leadership hasn’t produced some rag-tag community center. He has registered dieticians teaching classes, and a certified weight lifting instructor, James, leading the fitness classes. The education and the programs are as legitimate as the relationships being formed. Ian is emotional in expressing deepest gratitude for the people who’ve entered his life to build FTR. He freely admits his talents alone would not be enough, not by a long shot. Trust and friendship, which permeate the entire organization, are perhaps the most important things for those in recovery, says the FTR leadership team, most of whom were in recovery themselves at one point. Those recovering from alcohol and substance abuse need a place where they will not be judged, where peers are invested in their success, and where they are given opportunities for positive endeavors. But places like this are rare, which makes FTR a spark we all hope catches fire.
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The SMART Clinic
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Spine, Musculoskeletal & Rehabilitation Therapy
Herniated disk? Spine issues?
Group sessions are available (2-5 at a time). Let’s get started.
We’re redefining what back surgery means with modern minimally invasive techniques.
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We have the most experienced minimally invasive spine care specialists in Utah and the intermountain region. Our experts are the ones who’ve helped define what minimally invasive means.
Don’t be confused, get SMART!
GROUND-BREAKING PROCEDURES The SMART Clinic offers ground-breaking endoscopic and minimally invasive spine intervention procedures performed on an outpatient basis under local anesthesia, with only a ‘dot’ incision that is closed with a BandAid. In some cases, there is no incision at all. Now that’s a SMART change in spine care! The SMART Clinic, fully staffed by board certified physicians, provides a comprehensive diagnostic, management and treatment facility with hospital and surgery center credentialing-the highest credentials possible. Their ground breaking endoscopic and minimally invasive treatments are equally as effective as conventional surgery— without the risk, pain, scarring and lengthy recovery associated with traditional, invasive procedures.
SMART F.I.T. SMART F.I.T.(Functional Innovative Training) is a dynamic fitness program created by our physicians, physical therapists, and personal trainers. It is a multifaceted approach to fitness and wellness. The innovative cardiostrengthening program is based on exercise science and is individualized for your specific goals. It is designed to burn fat and strengthen muscles, as it synergistically improves your cardiovascular system. Since there is no set way of training, the body must be constantly challenged in different ways in order for the muscles to adapt and respond to functional activities. The program incorporates ploymetrics, kickboxing, stability, cardiovascular, suspension and strength training with functional movements and balance awareness.
The SMART Clinic
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ENDOSCOPIC DISCECTOMY Minimally Invasive Spine Procedure for Herniated Disc Utilizing a high-resolution scope and an array of delicate instruments, this revolutionary procedure removes portions of a herniated disc without open surgery. No muscle or bone is dissected, and there is only one small incision, which means fast recovery and less pain. Furthermore, the procedure is quick, and the patient can soon resume normal activities. And the results speak for themselves: 9 out of 10 people who get this procedure experience pain relief.
CLINICAL RESEARCH OPPORTUNITIES FOR ALL PATIENTS CURRENT RESEARCH STUDIES FOR:
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PROSLC.COM
7 0 45 8 4 0 2016 | 1 0 0 1 1 S o u t h Ce n t e n n i a l Pa r k w ay, S u i t e 1 5 0 , S a n d y, U TJanuary
GREATNESS
GET CONNECTED 3 NETWORKING GUIDELINES FOR BEING A BETTER PART OF THE HUMAN FAMILY Networking is good for a number of reasons. It allows you to be more ready for a variety of circumstances, it allows you to help others, it makes you more interesting and it can bring joy through connecting with other humans. 46 HEALTHY MIAMI
1. IT’S NOT JUST A BUSINESS THING
You have a 4-wheeler and he has a trailer. She bakes cakes and you know frosting. You have a garden and they have storage. When humans connect and see how they can help each other, the world becomes beautiful, and more joyful.
2. DON’T CONNECT JUST FOR PERSONAL GAIN
People can tell if you’re just trying to get something from them. Be kind, be genuine, and offer what you have as you learn about their story. Networking is about building a team, not about blind ambition. True connection comes through listening, not just through talking.
3. MAINTAIN YOUR INDEPENDENCE
Don’t get caught up in the web! Networking can get you integrated into a lot of different things, spreading you thin and pushing you from your real goals. Likewise, don’t push others into doing too much for you. Be sensitive to their needs, especially time, and you’ll maintain better relationships.
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GREATNESS
SOME ADVICE ON GREATNESS AND SUCCESS
There is no elevator to success, you have to take the stairs.
The true greatness of a person, in my view, is evident in the way he or she treats those with whom courtesy and kindness are not required. -Joseph B. Wirthlin There is no greatness where there is no simplicity, goodness and truth. -Leo Tolstoy
-Zig Ziglar
Success is not final, failure is not fatal: it is the courage to continue that counts. -Winston Churchill
If you have no critics you’ll likely have no success. -Malcolm X
Try not to become a man of success, but rather try to become a man of value. -Albert Einstein
A champion is afraid of losing. Everyone else is afraid of winning. -Billie Jean King
If everyone is moving forward together, then success takes care of itself.
True greatness consists in being great in little things. -Charles Simmons
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Success is a lousy teacher. It seduces smart people into thinking they can’t lose. -Bill Gates
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Better to fight for something than to live for nothing. -General George S. Patton
All you need in this life is ignorance and confidence, and then success is sure. -Mark Twain
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The starting point of all achievement is desire. -Napoleon Hill
The greatest way to live with honor in this world is to be what we pretend to be. -Socrates
First, accept sadness. Realize that without losing, winning isn’t so great. -Alyssa Milano
-Henry Ford
January 2016
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GREATNESS
1. DISCARD The first step of the KonMari method is cleaning out your life by clearing out your stuff. Kondo is adamant that this step must be done all at once, rather than room-by-room or closet-by-closet, because one immediate overhaul is refreshing and provides the change needed to really feel the magic of a clean home.
QUIT MESSING AROUND! WRITTEN BY SYDNEY COBB
It’s easiest to start with the clothes—gather every item of clothing (including scarves, shoes, and hats) into one massive pile. The sorting begins. The rules are simple; pick up each item and ask yourself, “Does this spark joy?” If not, it is discarded. “Keep only those things that speak to your heart. Then take the plunge and discard all the rest,” writes Kondo. This is the mantra of the book and reinforces Kondo’s no-relapse guarantee—if we are only surrounded by things that we love, we will treat those things with respect. Through her system, each item of clothing, each photograph, each kitchen appliance will earn a proper place in the home. The hardest part is throwing things away that we feel the need to keep, but do not “spark joy.” For instance, clothes that we purchased but never wear, gifts from relatives, things we wish we could wear but just can’t fit into, etc. If it doesn’t spark joy, throw it out. Kondo recommends that this step be done alone to avoid bias from family and friends. If it is not being used, it is not fulfilling its purpose and has no place taking up space in your home. You’ll breathe easy knowing that you prize every single item in your closet. I donated five garbage bags full of clothes and shoes, and the difference was immediate and dramatic. I felt free!
How the KonMari method can help you trim excesses and own the new year
I’M NOTORIOUSLY MESSY. KEEPING MY LIVING AREAS AND WORKSPACE CLEAN HAS BEEN A LIFELONG STRUGGLE; SO WHEN MY MOM MAILED ME A COPY OF MARIE KONDO’S THE LIFECHANGING MAGIC OF TIDYING UP, I WAS IMMEDIATELY CURIOUS. KONDO’S GUARANTEE OF “NO RELAPSES” AFTER FINISHING HER COURSE ENCHANTED ME SO THOROUGHLY THAT I READ THE ENTIRE BOOK WHILE ON VACATION.
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KONDO DOESN’T MESS AROUND. HER BOOK HAS SOLD OVER 2 MILLION COPIES WORLDWIDE AND HAS RECENTLY—THANKFULLY—BEEN TRANSLATED INTO ENGLISH. IN FACT, HER KONMARI METHOD OF ORGANIZING IS NOW SO POPULAR IN JAPAN THAT KONDO IS A BONA FIDE CELEBRITY. HER SECRET? SIMPLICITY. THERE ARE ONLY TWO STEPS TO TIDYING UP YOUR LIFE FOR GOOD.
2. TIDY Once your belongings have been drastically cut to include only the things that spark joy, it’s time to organize them. The most important thing is to designate a home for each item. For the closet, Kondo revolutionizes folding. Instead of typical folding, where shirts and pants are horizontally stacked on top of one another, she folds vertically, so that each item of clothing stands up on its own and can be seen when the drawer is opened. Tons of tutorials can be found on YouTube, and it’s clear that the vertical folding is catching on in America almost as quickly as in Japan. For socks and nylons, rolling them or tying them can stretch out the elastic and ruin the functionality. Kondo folds them vertically, just like everything else. This strategy makes for an organized, easy access dresser. I’ll never return to regular folding. With tidiness comes power. When our space is free of clutter and filled with things that spark joy, our lives will be filled with joy as well. Try it out and start the year with a happy, balanced home.
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WHY DOES RADON DO TO ME?
It comes from the uranium in the ground, which through its radioactive decay becomes radon. In our state, one-third of the houses have unsafe levels of radon, as determined by the Surgeon General and the EPA. Don’t worry. There is an easy way to determine if your house is safe for your family. Order a test kit online for about $8.00. Do the test in the basement, making sure the test kit is 20” off the ground and 36” from exterior windows or doors. Be sure to send the test kit in PRORITY MAIL. You will get the results mailed or emailed to you. Two-thirds of the houses in our state are at a safe level, and so do not have a problem. One third of houses have unsafe levels of radon. You can find a certified radon mitigator online to fix your problem.
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Radon
Drunk Driving
2,800
3,900
8000
Tobacco smoke is the leading cause of lung cancer, but you can get lung cancer even if you do not smoke. Bet you don’t know the second leading cause of lung cancer. It’s a gas you cannot see, smell or taste. You can breathe this gas without ever knowing it. What is this mysterious gas? Radon is the culprit. It causes about 20,000 deaths a year.
17,400
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K I L L E R I N YO U
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RADON GAS
Radon gas breaks down quickly, giving off tiny radioactive particles that get trapped in your lungs when you breathe. As they break down further, these particles release small amounts of energy. This can damage lung tissue and raise your risk of developing lung cancer. Some scientific studies indicate that children may be more sensitive to radon. Below is a graph showing the mortality rate of radon, drunk driving, falls in homes, drownings and house fires.
Falls In Drownings House Fires the Home
Source: Sept 2013 “Home Buyers’ and Sellers’ Guide to Radon”
The Surgeon General and the EPA have set 4 pCi/L as the action level. If your house is 4 or greater, the house should be fixed. However, there is no safe level of radon. A radon level below 4 pCi/L still poses some risk.
HOW DO YOU GET RID OF RADON? To fix a radon problem in the house, a certified person bores a hole in the concrete slab and excavates about 10-15 gallons of gravel. A four inch PVC pipe is run through the garage, a fan is placed in the attic and the radon exhaust goes through the roof. This takes about one day. In summary, order a test kit from radon.utah.gov, do the test, and fix if necessary.
Kurt Salomon Abodee Radon Mitigation 801-205-7788
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GET HEALTHIER
GREATNESS
Instead of setting your own personal goal for weight loss or exercise, sit down with your spouse and decide what you can do together to improve your health as a team. You BOTH want to be around for the grandkids and to go through life together, so prioritizing each other’s health will ensure you both stay on track and meet your goals. Chances are you eat a similar diet and share a similar daily routine, so if only one of you changes part of that, it will be more difficult to maintain. Try setting a goal to take a multivitamin with breakfast, take an evening walk, or buy flavored water instead of soda. Make sure it’s a goal you both want and can commit to.
LEARN A NEW SKILL
If cooking isn’t really your thing or you wish you could change your own oil, get your spouse involved and learn together! This will give you the chance to work together and strengthen your relationship, and possibly help improve communication skills and patience as well. If you can’t agree on a skill you’d both like to learn, compromise and agree to each pick and learn one as well as the other’s.
READ MORE BOOKS
Being a lifelong learner is always a good idea. If your goal is to read more books, whether for pleasure, work, or self-improvement, find out what kind of books your spouse enjoys and suggest reading a book together. Set a goal to read one book per week, month, or whatever your schedule permits. This will give you the chance to discuss it and get excited about the book with somebody else, which always makes reading even more enjoyable. Alternate choosing the book and take advantage of your local library to get multiple copies so you don’t have to share.
GET A PROMOTION
YOUR MARRIAGE REBORN HOW TO BE EXCITED ABOUT 2016 WITH YOUR SPOUSE WRITTEN BY ANGELA SILVA
THINK ABOUT THE RESOLUTIONS YOU MADE FOR 2015. HOW MANY OF THEM DID YOU MAINTAIN? IF YOU’RE LIKE MOST AMERICANS, YOU PROBABLY DIDN’T QUITE STICK TO THEM LIKE YOU THOUGHT YOU WOULD. IN FACT, A UNIVERSITY OF SCRANTON STUDY FOUND THAT ONLY ABOUT 8 PERCENT ACTUALLY ACHIEVE THE GOALS THEY SET FOR THE NEW YEAR.
54 HEALTHY MIAMI
This year, try a different approach: focus first on your marriage. Set goals to improve your relationship that will simultaneously put you on track to achieve your other goals. Setting goals with a partner gives an added component of accountability and support, increasing the likelihood that you’ll stick with it and achieve them. Here are a few ideas to help you create your own marriagefocused New Year’s resolutions:
Moving up the ladder may not seem like a goal that can involve your spouse, but you’d be surprised how recruiting the help of the person who loves you the most and is personally invested in your success can make the difference in your career aspirations. If you are motivated to move up or make some sort of change at work, make a plan of action with your spouse. Decide what you’ll need to do to acquire the skills or experience needed to move up. Sometimes it’s hard to see ourselves clearly, so ask your spouse to honestly provide feedback or suggestions for improvement or changes that will help you with this goal (agreeing to not take it personally, of course). If communication skills are a problem, practice interviewing, debating, or negotiating with your spouse.
Make 2016 the best year of your life by setting goals with your spouse that will improve your marriage and yourselves. You have a built-in support system, best friend, mentor, coach, teacher, student, and any other role either of you may need. Encourage and lift each other up as you work towards self-improvement, because a natural reward of a better marriage is a better you, and a natural reward of a better you is a better marriage.
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HAPPY
HARSH WIND AND FROSTY AIR IS COMING AT YOU. SAVE YOUR HAIR THIS WINTER BY FOLLOWING SOME OF OUR FAVORITE TIPS:
56 HEALTHY MIAMI
DRY HAIR
TAME THE MANE
• Sleep on a satin or silk pillowcase. This may reduce bed head, split ends, and helps hair retain moisture
• Squeeze-dry hair: use a paper towel to wring water from your hair to prevent frizz.
• Use a humidifier when you sleep, to help your hair trap moisture and fight static. • Air dry once in a while! • Avoid the hottest setting on the dryer. • You should only be shampooing 3 times a week, less often if your hair is dry. If you NEED to do something, rinse the scalp with water and condition the ends only.
• Pull your hair into a ponytail and drench it with coconut oil. Wrap it in a plastic baggy overnight and wash in the morning for smooth, tame hair. • For a better hold, spray bobby pins with hairspray or dry shampoo before putting them in your hair. • Brush your hair before showering to prevent tangles and clogged drains. • Use a dryer sheet to reduce static. Run the sheet on your brushes and combs, and your especially stubborn hairs. • Hold the hair dryer 6-8 inches away from hair. Point airflow down on the hair shaft to prevent frizz.
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Sources: more.com, instyle.com, elle.com, stylecraze.com
NEW HAIR
A better way to a better body UltraShape destroys the fat cells that diet and exercise won’t. No freezing, no heating, no downtime, and no pain with visible results in as little as two weeks. Non-invasive UltraShape is like nothing out there!
medical spa | laser center 385 west 600 north , Lindon 801-785-8884
www.aesthetica.com Facebook.com/HealthyMiami
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BEAUTY
Botox
TIPS for First-Timers KNOW WHAT BOTOX CAN AND CAN’T DO
Botox is great for wrinkles, crow’s feet and frown lines, but the effect is temporary. Expect the improvements to last for 3-4 months, and understand that you will need more treatments to maintain the improvements.
LISTEN TO THE DOCTOR
A good Botox doctor or specialist will let you know how to prepare before the injections, and how to best recover from any possible side effects. On that note, make sure you’re choosing a trusted medical professional.
KNOW YOUR OPTIONS
Some prefer to have the treatment areas numbed before an injection. This numbing can be in the form of a spray, cream or injection. Furthermore, there are similar options to Botox that are popular, which you should be aware of, such as Dysport.
PLAN AHEAD
Some people develop small bruises in the treated areas after the procedure is completed. This can cause anxiety, especially when a person is getting an injection to look better, and they end up with blemishes. Get Botox ahead of time, instead of right before an important event.
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5
Rough Stuff:
DANDRUFF
Things You Should Never Do When Washing Your Hair
YOU HAVE PROBABLY DONE IT A MILLION TIMES, OR DARN NEAR CLOSE TO A MILLION TIMES— SHAMPOO YOUR HAIR, THAT IS. NEXT TIME YOU ARE IN THE SHOWER, REMEMBER THESE RULES— YOUR HAIR WILL THANK YOU FOR IT! 1.
2.
3.
Never wet your hair before brushing out the tangles. Wet hair stretches, knots and breaks. Dry hair is much stronger and releases from tangles better. So avoid breakage by pre-treating your hair to a good ol’ brush-out before the shower. (This stimulates your scalp and encourage blood flow too. Double bonus!) Never apply shampoo until you’ve loosened up your scalp and thoroughly saturated your hair with water. Go ahead and get in there with the pads of your fingers (not your finger nails) and vigorously massage the scalp. Not only does it feel good, but it loosens up the oils and buildup on your scalp so that the shampoo can lift away the buildup and carry it down the drain. Never apply shampoo to the ends of your hair. Shampoo is designed to clean the scalp and roots of hair where natural oils buildup. The mid-shaft and ends of the hair will get cleaned by default as the shampoo is rinsed out, so focus on the roots and avoid drying out the ends with excess cleansing.
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DANDRUFF COMES FROM DEAD SKIN CELLS AND NOT THE HAIR DIRECTLY, AS MANY BELIEVE. THE MOST IMPORTANT TIP FOR DEALING WITH DANDRUFF IS TO USE THE RIGHT SHAMPOO, BUT HERE ARE SOME ADDITIONAL TIPS THAT WILL HELP YOUR HEAD FEEL HEALTHY AGAIN.
4.
5.
Never apply conditioner to the roots of your hair. Conditioner is designed to rebuild the moisture in your hair that is lost with heat styling, etc. However the natural oils from your scalp will do the job at the roots, so focus the conditioner from the mid-shaft down and you’ll get a lasting style with more volume. Never wash hair with hot, hot water. Think of your hair as fabric; let’s say it’s your favorite shirt. Now imagine what would happen to your shirt if you washed it with harsh detergent and HOT water every single day. The shirt would fade, lose it’s shape, and lose it’s luster, right? These principles apply to your hair as well—cooler water and higher quality shampoo will protect the color and luster much longer.
BONUS: Never use a towel to muss-dry your hair. You know what I’m talking about... quickly rubbing the towel in back-and-forth or in circular motions to remove moisture. This type of drying just causes breakage and knotting, so don’t do it! Gently squeeze excess water out in downward motions to keep the hair cuticle going in the downward (closed) position. This will lead to shinier and healthier hair.
1.
Wash well: doctors recommend staying away from harsh chemicals and allowing time for the shampoo to sit in the hair. Allow at least five minutes for the shampoo to begin working before washing out.
2.
Home remedies: some methods include aspirin, yogurt, bananas, baking soda, coconut oil, and even mouthwash. Do not try all at once, and use caution when trying one on your hair. Understand that most of “natural” dandruff remedies won’t do anything.
3.
Sun exposure: harsh sunlight or long exposure to UV rays will damage your scalp, which is an area many people forget to protect. Do not stay out in the sun for too long, and use sunscreen or wear hats whenever possible.
4.
Stress management: find ways to relax; studies show that dandruff can be linked to levels of stress. Avoid itching or scratching the scalp. Irritating the skin will worsen the dandruff.
5.
Hair products: try to eliminate as many hair chemicals and products as possible. Keep your hair natural and healthy for a better chance of being dandruff free. Speak to a hair professional or doctor if your situation worsens.
Be patient in getting results. Most regimens take a few weeks to bring forth clearer skin. Stay consistent in shampoo use. Wear lighter clothing to avoid visible flakes on your shoulder area. And finally, don’t feel embarrassed about dandruff; 50 percent of the world’s population has some form of dandruff.
ABOUT THE AUTHOR
Megan Moore
Megan has been in the beauty industry over 11 years and owns the Salt Lake City salon Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks and expert product reviews to a beauty savvy audience around the world.
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LOOK & FEEL YOUR
BEST
Plastic and Reconstructive Surgeon American Society of Plastic Surgeons ÂŽ Facebook.com/HealthyMiami
Are you happy with the way you look and feel? As one of the premier cosmetic surgeons in Utah, Dr. Bindrup’s reputation for patient care and surgical skill draws patients throughout the United States. He offers a variety of plastic and cosmetic surgery procedures to help you look and feel better.
801.316.1313 jbindrupmd.com
11762 South State Street, Suite 260 Draper, Utah 84020 January 2016
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“
BEAUTY | H A I R
Lustrou
The hair is the richest ornament of women.
”
-Martin Luther
Your hair is the one accessory in life designed perfectly for you. With a few tips on TLC, it can add more glam to your look than a pair of designer shades.
Y
© Ekaterina Solovieva | Dreamstime.com
our hair, all 113,000 strands of it, is dead — literally. This gross-out fact you learned as a kid has important implications for your hair health: Once your hair is damaged, it has no way of restoring itself.
While we cannot avoid normal wear and tear, we can avoid tangling our own path toward hair glory. It is up to us to repent of our hair-damaging ways and work to maintain the lustrous integrity of our locks. To start, check the current state of your hair.
To Each Her Comb HEALTHY HAIR has a smooth, tightly closed cuticle layer protecting the inner cortex from drying out. The cuticle layer maintains the hair’s moisture balance and gives hair natural elasticity, strength and shine. Hopefully, these characteristics sound and look familiar. If not, your hair may be damaged if it:
The likely culprits OF DAMAGED HAIR AND HOW TO AVOID THEM:
1 Brush strokes.
Looks dull and lacks shine. Feels dry and brittle to the touch. Is always tangled and difficult to comb. Has flyaways and split ends. Seems unmanageable and difficult to style.
EXCESSIVE BRUSHING or combing can seriously damage hair, especially when it is wet. Wet hair is super vulnerable to tears, breaks and even stretching. Be gentle and use a wide-toothed comb or a natural fiber brush—steer clear of metal. TIP: Natural shedding of hair, scalp exfoliation, oils and hair products build up on brushes, ruining the brush and applying unwanted junk to hair. To clean your brush, use the tail end of a comb to remove hair then soak brush in warm water mixed with cleansing shampoo. Rinse brush with clean water, pat with a towel and air-dry.
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2 Pins, clips & RUBBER BANDS. Hair-holding accessories spell disaster. Their tight pull breaks hair, causing relentless flyaways. To keep your hair neatly in place, invest in a box of plastic-coated bobby pins, plastic comb clips, and fabric-coated hair ties. TIP: Do not sleep with ties, pins or clips in your hair. Moving secured hair against a pillow during sleep will cause extra hair damage and tearing.
3 High heat. A HEALTHY HABIT, is to let hair dry naturally. What, you have to be to work before noon? Let hair dry as much as possible on its own, then finish with a low heat setting on your tress tools. TIP: Immediately after washing hair, blot out moisture with a towel and immediately apply styling products. Then let your hair air-dry as much as possible as you finish your morning routine. Completely dry and style hair just before leaving.
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usLocks 4 Over-washing.
5 Sun damage.
YOU CAN WASH YOUR HAIR TOO MUCH. Your washing frequency depends on the amount of natural oils your scalp produces — the more oily your scalp, the more you should wash.
JUST LIKE YOUR SKIN, UV RAYS threaten your hair’s integrity, even in winter. While you don’t need to don a hat every sunny day, consider covering up if you plan on staying in the sun. TIP: To avoid hat hair, swap pin-straight
TIP: Washing hair every other day is a
hair for natural-looking, wavy locks that
good rule of thumb. Hide “second-day-
hide creases.
hair” with these strategies:
Natural Hair Coloring Do you want to add highlights to your hair without using all those damaging chemicals? Here are some fabulous hair coloring tips to add just a bit of color without ruining the condition of your hair.
Hair Coloring Products Herb, Fruit & Vegetable Rinses for Color and Highlights These rinses work over a period of time to subtlety color and add highlights to the hair. First wash and rinse hair then pour any of these rinses over the hair 15 times, catching the excess in a bowl or the bathroom basin as it runs off the hair, then pouring it over the hair again.
Food for Thought
“
The greatest thing a man can do in this world is to makethe most possible out of the stuff that has been given to him. Orston Swett Marden-
7 Saltwater AND CHLORINE. As you head to the beach or the pool, arm yourself with a clarifying shampoo. Pool chlorine and ocean saltwater can strip hair of its natural oils, leaving it dry and brittle. Wash your hair immediately after salt or chlorine exposure to help prevent damage.
”
LUSTROUS LAYERS DABBING THE SWEAT FROM YOUR NECK. TO HARNESS HAIR AT THE GYM, ON THE TENNIS COURT, AND EVEN WHEN CLEANING THE HOUSE, TRY THE GOODY STAYPUT™ COLLECTION, AVAILABLE AT GROCERY STORES AND PHARMACIES NATIONWIDE. GOODY STAYPUT™ BLACK ELASTICS This ribbed hair tie holds hair 52% better than other ties so you don’t have to keep tightening (and tearing)
FOR CURLY HAIR: Spritz day-old curls with cool water and a light gel as needed.
6 Cold weather.
FOR STRAIGHT HAIR: Brush and blowdry lightly, upside down to restore volume. FOR ALL HAIR TYPES: Put hair in a loose
WINTER BRINGS LESS HUMIDITY and dries out hair quickly. The dryness combined with the cold makes hair brittle and more vulnerable to breakage.
French braid overnight. In the morning,
TIP: 30 minutes before swimming,
your hair. It also protects from tears
run a leave-in conditioner through
with fabric and uses no metal.
your hair to help protect it from chemical damage and dryness.
GOODY STAYPUT™ THIN NO-SLIDE HEADBANDS
Things We Love
This headband keeps bangs (and flyaways) out of your face with the same
WHEN YOU’RE WORKING OUT, THE
StayPut™ technology as the elastics.
unbraid and shake your hair upside down
TIP: Try weekly deep conditioning treat-
LAST THING YOU WANT IS YOUR
And form meets function when they
for perfectly chic waves.
ments in winter months to help protect hair.
TRENDY BANGS FLOPPING IN YOUR
come in 10 sassy colors.
THE EYES, OR YOUR LUSCIOUS
go to Healthy-Magazines.com For more information
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A
BEAUTY | S K I N
h, summer. Rising temperatures, longer days, planned vacations, and you’re out enjoying all that summer has to offer, including the glorious sun. Before you don your bathing suit and head poolside, sharpen your skin cancer I.Q. with these top five sun myth busters.
1
MYTH 1: SKIN CANCER IS NOT SERIOUS. Skin cancer is very serious and is the most common form of cancer, affecting one in five Americans. Melanoma, the most dangerous form of skin cancer, may be associated with severe UVB sunburns experienced before age 20. MYTH 2: A BASE TAN PROTECTS YOU FROM SUN DAMAGE. There is no such thing as a safe tan. Repeated exposure to sun increases your risk of skin cancer. Tanning salons use both UVA and UVB rays, claiming that UVA rays are more like the sun’s natural rays for base tanning, and that UVB rays are less harmful, “bronzing” rays. A UVA tan does not help protect the skin from further sun damage; it merely produces color and a false sense of protection from the sun. UVB rays are equally damaging. For the best sun protection, apply sunscreen with SPF 15 or greater, 20-30 minutes before sun exposure and reapply it every 2 hours and right after swimming.
“
3
Living on Earth may be expensive, but it includes an annual free trip around the Sun.
”
MYTH 3: SUNSCREEN IS ALL THE PROTECTION NEEDED. Sunscreen does offer some protection, but UV rays can defeat the strongest of lotions and damage the skin. For optimal protection, wear lightweight, light-colored clothing to reduce both body heat and sun exposure. Also, wear sunglasses with 100% UVA and UVB protection to protect your eyes and the delicate skin of your eyelids. MYTH 4: PEOPLE WITH DARK SKIN ARE SAFE FROM SUN DAMAGE & SKIN CANCER RISKS. Individuals with darker skin have more melanin in their skin, the body’s natural defense against sunrays. But no matter what your skin tone, everyone needs extra protection; skin cancer is a reality for all skin tones.
5
MYTH 5: TANNING BEDS ARE SAFER THAN THE SUN. Exposure to ultraviolet radiation—whether from sunlight or tanning beds—damages your skin, causing premature aging, wrinkles, a tough texture, spots, and possibly cancer.
Scattered Sunshine
5 common skin cancer myths
Busted 66 HEALTHY MIAMI
Most kids rack up between 50 and 80 percent of their lifetime sun exposure before age 18.
The sun emits three types of UV rays: UVA, UVB and UVC. • UVA rays cause skin aging and wrinkles and contribute to skin cancers. They account for the majority of our sun exposure because UVA rays pass effortlessly through Earth’s ozone layer. • UVB rays are equally threatening, and while the ozone layer absorbs most of them, enough UVB rays pass through to damage our skin. UVB rays can cause sunburns, cataracts (clouding of the eye lens), immune system damage, and skin cancer, particularly melanoma. • UVC rays cause the most damage, but fortunately the ozone layer blocks them from reaching the earth. However, in areas like Australia, holes in the ozone layer allow UVC rays to reach earth, causing severe health concerns.
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Photo Credit: Heather Poire
{ food }
Text excerpted from HEALTHY HAPPY VEGAN KITCHEN, © 2015 by Kathy Patalsky.
Sweet Potato Minestrone // Chickpeas + Pesto serves 6-8 people you will need: Drizzle of olive oil 2 tbsp vegan basil pesto 1 small onion - diced 1 large carrot 1 large sweet potato, peeled and cubed 2 cups canned tomatoes 4-6 cups water salt to taste 1 tbsp nutritional yeast 1/3 cup Stelline pasta 1 tbsp vegan Bacon bits (optional) 15 oz can Chickpeas Handful of green beans - trimmed and cut into bite size pieces • 2 cups baby spinach • • • • • • • • • • • • •
optional vegan parmesan cheese + grilled vegan buttered bread assembly: 1. Heat a medium soup pot over medium / high heat. Add olive oil, pesto, onion and carrot - saute until onion begins to soften and turn golden. 2. Add sweet potato, tomatoes, nutritional yeast , salt + water - stir. Bring to a boil, reduce heat and simmer for 15 minutes. 3. Add pasta, bacon bits, chickpeas and green beans- simmer for an additional 7-8 minutes (or according to cooking directions on pasta box). 4. Stir in baby spinach and recover- serve once spinach has wilted. 5. Ladle into bowls and top with vegan Parmesan and serve with buttered grilled bread. Keeps well up to 4 days, the best after day 2/3.
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Mini Moringa Cakes // Matcha Frosted makes 6 mini double layer moringa cakes or (1) 6” double layer cake
you will need: for the cake dry • • • • • •
2 cups all purpose flour 3 tbsp cornstarch 1/2 tsp baking soda 1 1/2 tsp baking powder 1/4 tsp salt 3 tsp Kuli Kuli Moringa Powder
wet • • • • •
3 flax or chia eggs 3/4 cup sugar 1 cup canola oil 1/2 cup cold water 2 tsp pure vanilla extract
for the frosting • • • • • •
1/2 cup vegan butter - room temp 2 tbsp almond milk 4 cups confectioners sugar - sifted 1 tsp matcha powder pinch of salt 1 tsp pure vanilla extract
3 tbsp raw cacao nibs
assembly: Pre heat oven to 350 degrees to make the cake 1.
Sift the dry ingredients in a medium mixing bowl. In a separate bowl whisk together the wet ingredients. Slowly stir the wet mix into the dry mix until well blended
2.
Line a rimmed baking pan with parchment paper. Spread batter onto pan- to about a 1/2 inch thick layer. Bake in the pre heated oven for 18-20 minutes.
3.
Remove from oven and allow to fully cool.
to make the frosting 1.
Using a hand mixer or stand mixer fitted with the whisk attachmentcream together butter, milk, sugar, salt and vanilla extract until smooth and creamy.
to assemble the cakes 1.
Text excerpted from HEALTHY HAPPY VEGAN KITCHEN, © 2015 by Kathy Patalsky.
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Using a 2 inch ring cutter/mold (biscuit cutter) cut 12 rounds from the cooled sheet cake. Frost each cake to your liking (either the tops only or tops + sides of each cake). Sprinkle the tops of each cake with cacao nibs.
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{ food }
The Green Monster // a sandwich makes 1 sandwich // easily doubled
you will need:
assembly:
• portabella bacon*
to make the bacon
for the smokey portabella bacon • • • • • •
2 small portabella caps // 1 large + sliced Pinch apple wood smoked salt ( or sea salt) drizzle olive oil liquid smoke 1/8 tsp Vegan Worcestershire sauce 1/2 tsp maple syrup 1/2 tsp
for the avocado spread • • • • • • •
1/2 mashed avocado 1/4 tsp cumin pinch salt splash of orange juice
2 slices of your favorite artisan seeded bread 3/4 cup (combined) pea shoots + arugula // greens • 5 green olives // pitted + finely diced • 1/4 cup sliced roasted red + yellow peppers
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1.
Heat a small pan over medium heat - add all ingredients to pan and cook for 5-8or so minutes, stirring + turning as needed until “bacon” begins to caramelize. Remove from pan and set aside. (you will want the portabellas to still maintain some plumpness/moisture)
to make the avocado spread 1.
In a small bowl mash avocado, stir in cumin, salt + orange juice until nice + creamy in texture.
2.
Spread avocado spread on one side of each piece of bread. On one slice of bread, top avocado with greens, top the other slice with diced olives. Layer smokey portabella bacon on top of the olives, then layer the red + yellow peppers on top of the smokey bacon. Place the slice of bread with the greens, facing down on top of the bacon, completing the sandwich.
enjoy!
TIP
*you can also use tempeh bacon or smoked sliced tofu.
Text excerpted from HEALTHY HAPPY VEGAN KITCHEN, © 2015 by Kathy Patalsky.
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Chickpea & Rice Soup with a Little Kale SERVES 6 3⁄4 cup cashews, soaked in water for 2 hours or overnight 2
tablespoons olive oil
1
edium-size yellow onion, thinly m sliced
3 cloves garlic, minced 1
teaspoon dried rosemary
3⁄4 teaspoon dried thyme 1
teaspoon salt Freshly ground black pepper
3⁄4 cup uncooked rice, rinsed 3
ribs celery, thinly sliced
1
cup carrot, diced chunky
5
cups vegan vegetable broth
1
( 24-ounce) can chickpeas, drained and rinsed (about 3 cups)
4
cups chopped kale Thinly sliced green onion, for garnish 1. Drain the cashews and place them in a blender or food processor with 1 cup of fresh water. Blend until completely smooth, scraping the sides with a spatula occasionally to make sure you get everything. This could take 1 to 5 minutes, depending on the strength of your blender. 2. Heat a stockpot over medium heat. Sauté the onion in the olive oil, with a pinch of salt, for about 5 minutes, until translucent. Add the garlic, rosemary, thyme, salt, and pepper and sauté for a minute more. 3. Add the rice, celery, and carrot and then pour in the broth. Cover and bring to a boil. Once boiling, bring the heat down to a simmer, add the chickpeas, and let cook for about 15 more minutes, until the rice is cooked and the carrot is tender. 4. Add the cashew cream and kale and simmer until the kale is wilted, 3 to 5 more minutes. You may need to add water to thin the soup if it seems too thick. Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Serve topped with green onions.
This soup thickens as it cools, so if you have leftovers, just thin with a little water when you reheat.
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Invite a friend over, break some bread (olive sourdough spoken here), and inhale big bowlfuls of comfort like this one: chewy rice and succulent chickpeas, fragranced with rosemary, thyme, and celery, pulled together by luscious cashew cream. And, of course, I throw in a little kale at the end for good measure. Lacinato holds its bite, but you can use whatever kale tickles your fancy.
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NUTRITION
AN ENERGY BAR
EXISTENTIAL CRISIS
WRITTEN BY KATE FLANNERY, HIGHSTYLIFE.COM
WHY ENERGY BARS DON’T KNOW WHAT THEY ARE SUPPOSED TO BE ANYMORE, AND HOW TO NAVIGATE
IS THERE ANY AMONG US WHO HAVEN’T YET TRIED ENERGY BARS? THESE ARE BARS THAT YOU TAKE BEFORE EXERCISE. OR WAS IT AFTER EXERCISE? NO, WAIT, THEY REPLACE A MEAL IMMEDIATELY AFTER EXERCISING SO THAT YOU DO NOT HAVE TO EAT ANY FATTY FOOD AND CAN STAY LEAN LONGER, RIGHT? THIS IS A SUMMARY OF WHAT THE AVERAGE JANE OR JOE REALLY KNOWS ABOUT ENERGY BARS, NOT TO MENTION ITS INGREDIENTS. THIS BRINGS US TO THE IMPORTANT QUESTION: WHAT CONSTITUTES A GOOD ENERGY BAR? ENERGY BARS CAN BE A LOT OF THINGS. SOME EMPHASIZE CERTAIN NUTRIENTS OVER OTHERS, AND THE QUALITY OF CONTENT VARIES DRASTICALLY. AND IMPORTANTLY, ENERGY BARS HAVE DIFFERENT PURPOSES DEPENDING ON THE BRAND AND TYPE. HERE ARE A FEW TIPS FOR UNDERSTANDING THE SOMETIMES DENSE ENERGY BAR WORLD.
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1. MASS PRODUCTION
3. THINGS TO LOOK FOR
There has been a massive increase in energy bar production in the previous decade and nowadays there are hundreds of different products available practically everywhere around us. This mass production brings benefits in terms of competition but also allows for less quality products to be displayed shoulder to shoulder with really good ones. Therefore, instead of listing what is present in majority of energy bars available, which would be an impossible task, the focus will be on things to look for and things to avoid in energy bars in general. Naturally, knowing how to read the labels is obligatory for any smart shopper, and if you’re expecting some positive chemical reaction from your food, you should pay all the more attention.
Whole grains top the what-to-look-for list. Any oats are considered a whole grain, therefore they are the safest bet. Whole wheat flour would be the follow up choice. The reason why whole grains are important is because they are a great unprocessed source of carbohydrates and fiber. Nuts and seeds are also preferred since they are a perfect source of protein and fiber and a great natural energy booster. Do not be intimidated with fat figures on the label if they come from nuts and seeds, they are good fats and exactly what your muscles need after exercise. Lastly, look for dried fruit content, the most natural and harmless sweetener there is. Quality energy bars pay attention to how they balance out their proteins and sugars, and they can even have chocolate in them, so don’t worry about serious fitness snacks being too serious for your taste.
2. THINGS TO AVOID
4. KNOWLEDGE APPLIED
Sugar is number one on the list of unwanted ingredients, but since it makes the taste of energy bars much more appealing to wider masses, it is found in a lot of them. However, as you now know, there is always a healthier alternative. Next on the list are artificial ingredients such as colors, preservatives and sweeteners. Avoid anything on the ingredients list that is not natural, since all artificial ingredients have been heavily processed. Lastly, avoid partiallyhydrogenated oils, better known as trans-fats, the most dangerous fat linked to numerous health issues and probably the last thing you would expect in a supposedly healthy energy bar. However, they are there and it is up to you to learn to avoid them.
Luckily, there are energy bars that are rich in benefits and have minimal unwanted ingredients, and they aren’t terribly hidden.
To sum up, among hundreds of energy bars available, everyone should be able to pick the most appropriate ones as long as they read the labels. All it takes is to stop and look at the label the next time you are shopping. The three seconds you can easily spare are a minimal price to pay for staying healthy and energized.
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FIT-MINDED FOOD
For those who are always thinking about how what they consume will affect their workout, here are some products that make good side kicks.
FOOD SHOULD TASTE GOOD MULTIGRAIN AND BLUE CORN CHIPS
CELLUCOR ALPHA AMINO PERFORMANCE AMINOS SPORTS DRINK POWDER
Food really should taste good. From the company called Food Should Taste Good, these chips offer a healthy alternative to regular old tortilla chips and are delicious, to say the least. With flax, sunflower and sesame seeds, along with brown rice flour and sea salt, these gluten free snacks will curb the craving while still keeping you on your diet.
With 0 calories, and 0g of sugar, this sport drink (mix) definitely outweighs others in health benefits as well as hydration and recovery. Built on the power of 14 amino acids and fortified with other ingredients, it is excellent at promoting healthy fluid balance. It is one of the most highly rated sports drink powders out there.
ALO We found this drink tasty and refreshing. The benefits of aloe vera include: assisting the immune system, reducing inflammation, and even relieving pain. Put these benefits in a fruity drink and you have a exceptional drink full of essential vitamins, minerals, and aminos.
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LUNA BAR This “Whole Nutrition Bar for Women” is great for those who are gluten-free. They have an almost perfect ratio of fat (6g, only 2g of sat. fat), carbs (25g), and protein (10g). It has 3g of fiber as well. We like it because of how pleasant it is to eat, for the variety of good flavors and because they are not dry. They have no aftertaste, and they calm your sweet tooth.
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School Start Times Might Set Kids Up to FAIL WRITTEN BY C AITLIN SCHILLE
We all know that sleep is important, especially for growing and developing children and teens. Why then, do most school systems in the U.S. begin their middle schools and high schools start before the recommended start time of 8:30 AM? According to data published by the Centers for Disease Control and Prevention (CDC), “fewer than 1 in 5 middle and high schools in the U.S. began the school day at the recommended 8:30 AM start time or later during the 2012 school year.” Plain and simple, this is harmful to teens. Many teens are highly involved in academics, sports, and other extracurricular activities, often making it difficult for them to have a very early bedtime. A later school start time would facilitate teens in getting their recommended their eight hour minimum of sleep. And eight hours is just the minimum-the general consensus is that teens need eight and a half to nine and a half hours of sleep per night. Starting school too early keeps teens from getting enough sleep, which compromises their health as well as their ability to perform well academically. The health risks associated with insufficient sleep include being overweight, abusing harmful substances, and even developing chronic conditions later in life such as high blood pressure, diabetes, or heart disease. A lack of sleep can even compromise immediate safety; sleep experts assert that driving without sufficient sleep can be the equivalent of driving under the influence of alcohol. This issue is so pressing to the health and safety of America’s teens that the American Academy of Pediatrics has even put forth a statement urging middle schools and high schools across the country to adhere to the recommended school start time of 8:30 AM or later.
The AAP also reports that:
• 40% of schools start before 8 am. • 20% of middle schools start at 7:45am or earlier.
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The general consensus is that teens need eight and a half to nine and a half hours of sleep per night.
The Salt Lake Tribune reported that later school start times are correlated with better attendance, higher grades and less depression. But they also reported on a study by Brigham Young University researchers which found that students with the best scores on math and English tests got 7-7.5 hours of sleep, which is far lower than the recommended amount. “We’re not saying test scores trump overall well-being of the child,” one of the researchers, Eric Eide, told the Tribune, adding that “there is a wide range of sleep consistent with doing well.”
Parents can also help ensure that their teenage children are getting sufficient sleep. Try to create a consistent bedtime and wake-time, and create a regular bedtime routine. Keep electronics out of your teen’s room, as these stimulate the brain and hinder your teen from falling asleep. Encourage wise time management skills to help your child complete all required work and assignments during normal hours. Sources: aap.org, cdc.gov, sleepfoundation.org
High schools seem to lean toward earlier start times. some start at 7:45 am.
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PA R E N T I N G
DECIDE WHAT’S IMPORTANT
Not all preschools are designed the same. There are several things to consider when evaluating the quality of a preschool.
HOW TO NAVIGATE PRESCHOOL FOR YOUR KIDS
Teacher training – some preschools require advanced degrees for their educators while others might only require a high school diploma. If you have a preference about the level of education or experience of the teachers at your child’s preschool, this is something to find out. •
COST – you’ll probably be surprised to find out just how varied price can be with various preschool programs. Some can cost you more than a monthly mortgage payment. If this is a concern, you should also know that several programs offer subsidized or income-based pricing.
•
RELIGIOUS AFFILIATION – if you are affiliated with a particular religion or denomination, you might consider enrolling your child in a faith-based preschool where they will learn religious principles and lessons alongside their academia.
•
PLAY-CENTERED OR ACADEMIC-CENTERED – Consider how your child learns best or his/her interests. Some preschools may focus more on free-play and teaching through experiences, while others may put a greater emphasis on traditional academics with less play time. Evaluate your child’s habits and what you feel would be the best environment for him or her.
•
LENGTH OF SCHOOL DAY – Are you ready to send your child away for the full day? Half-day? How about just twice a week? There are several options for how much time a child spends at preschool, which should also be considered in your research.
•
RESTRICTIONS – Depending on your child’s age, he or she may have certain needs that still need to be met, like help going to the bathroom. If necessary, find out if a facility of interest requires the children be potty-trained. Other things to consider are whether the programs include a naptime, age-appropriate snacks or, if your child has food restrictions, if those will be adequately accommodated.
•
DISCIPLINE – When arguments or problems arise, how are the children disciplined? What policies are in place regarding discipline? Under what circumstances will a parent be notified of a disciplinary problem? These are also important questions to consider, and should be discussed with the provider with your child’s behavioral tendencies in mind.
WRITTEN BY ANGELA SILVA
PRESCHOOL MAY SEEM LIKE AN INSIGNIFICANT STAGE OF YOUR CHILD’S LIFE, BUT THERE IS ACTUALLY A LARGE DEBATE RIGHT NOW ABOUT THE PRESCHOOL AVAILABILITY, OR LACK OF, FOR SOME CHILDREN. IN FACT, PRESIDENT OBAMA HAS PROPOSED LEGISLATION THAT WOULD ALLOW EVERY FOUR-YEAR-OLD FROM LOW- AND MODERATE-INCOME FAMILIES THE CHANCE TO ATTEND PRESCHOOL, BASED ON RESEARCH SUGGESTING ITS SIGNIFICANT INFLUENCE ON SETTING THE STAGE FOR A CHILD’S FUTURE.
Although the long-term benefits of preschool can be debated, it is important that children are prepared for elementary school both intellectually and socially. Consider the following before you sign-up your child for preschool to ensure they are in an environment in which they can flourish and succeed.
START EARLY
Registration for several preschools opens as far as a year in advance of the starting dates, and with limited space in various facilities it’s important to get an idea of a timeframe for getting your little one set up for school. Start by locating preschools in your area that you might consider and asking around for any others you may not know about. Most of them will likely have registration dates and deadlines around the same time, so if you find another facility you like in the meantime you’ll probably still have time to get your child registered.
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If you are new to a particular area or don’t know many other parents to get opinions from, consider finding a local Facebook group for moms in the area. These are becoming increasingly popular and are usually a great place to ask for recommendations from other parents in your area.
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WRITTEN BY CAITLIN SCHILLE
HEART HEALTH NEWS
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CHILDHOOD CARDIOVASCULAR PROBLEMS OCCUR AS YOUNG AS AGE... HISTORICALLY, CARDIOVASCULAR PROBLEMS WERE SEEN AS AN ADULT’S PROBLEM- THE CLASSIC HEART ATTACK STEREOTYPE IS A MID-TO-OLDER-AGED BUSINESSMAN. HOWEVER, NEW RESEARCH IS INDICATING THAT CHILDREN AS YOUNG AS EIGHT YEARS OLD ALREADY HAVE DAMAGE TO THEIR HEARTS. What’s fueling childhood heart damage? The short answer is widespread obesity in children. Poor diet and sedentary lifestyle, the main contributors to obesity, are causes of several conditions related to heart health, including high cholesterol and high blood pressure. High cholesterol and high blood pressure are also problems that used to be seen almost exclusively in adults but are now being seen in children as well, due to a high rate of obesity.
Childhood heart damage is alarming. Researchers in Pennsylvannia performed imaging scans on children’s hearts and found that many had thickened heart muscle. This is a sign of excessive strain on the heart, and it can cause stroke, heart failure, abnormal heart rhythms, and even sudden death. The thickened heart muscle, a component of heart disease, was found much more prevalently in obese children. Researchers fear that damage to the heart at such a young age could be permanent, although they hope that it can be reversible, to an extent.
What is the take-away for parents? Help your children live a healthy lifestyle! As seen by this study of heart disease in children, obesity has very serious consequences. Here are some tips to help protect your child’s health:
A Parent’s Guide to Better Family Heart Health • Set a good example of a healthy diet, proper portion sizes, and regular exercise. Remember that children follow your example much more readily than they follow your words- the most effective way to help your child practice healthy habits is for you to do them first! • Make fitness a fun, family affair. Exercise doesn’t have to be staring at the wall while you sweat on a treadmill. Get active as a family- play tag, walk your kids to school, play soccer, ride bikes, walk to the park, or jump on the trampoline! • Get creative with fruits and vegetables. This doesn’t mean you have to live off of raw broccoli. Try putting some spinach into a blueberry smoothie, adding lettuce to your kid’s ham and cheese sandwich, or slipping some chopped red bell pepper into your kid’s quesadilla. Every little bit counts, and it’s okay to start small if you’re the parent of a picky eater. • Phase out or reduce fast food, heavily processed food, and junk food. Start paying more attention to food labels; be wary of foods with lots of sugar (especially added sugar) and sodium (salt). If much of your child’s current diet is fast food, processed food, or junk food, start small! Begin by replacing a few foods with healthier options to help seamlessly transition into a healthier diet. For instance, replace white bread and white pasta with whole grain bread and whole grain pasta. Focus your family’s diet on fruits, vegetables, whole grains, and lean sources of protein such as chicken.
Sources: American Heart Association, heart.org
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WELLNESS
IS IT TIME TO GUARANTEE PAID PARENTAL LEAVE? W RI T T E N B Y ANGE LA S I LVA
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The phrase “investing in the future” is frequently used to discuss improvements in education, but often disregarded in the US corporate world. Many of the companies we work for cannot seem to see past the next fiscal year, and that lack of foresight often results in a burden on employees, especially when it comes to family life, pregnancy and babies. Netflix’s recent announcement that they will now offer one year of paid maternity and paternity leave hopefully represents the beginning of a movement to create a more family-friendly workplace.
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47% Women make up about 47 percent of the workforce, and two-thirds of the low-wage workforce
The United States is one of only three countries that do not offer guaranteed paid maternity leave for its citizens. When it comes to having children and taking care of them, parents are just not supported by the workforce in the United States. Although many companies, particularly the tech giants like Netflix, Google, and Facebook, are stepping up and offering their own programs, the majority of the economy’s workforce is still left without help.
And it’s taking its toll:
• A 2014 New York Times/CBS News/Kaiser Family Foundation poll of nonworking adults aged 25 to 54 in the United States found that “61% of women said family responsibilities were why they weren’t working, compared to 37% of men.” • Women make up about 47 percent of the workforce, and twothirds of the low-wage workforce, according to the Bureau of Labor Statistics. • 64 percent of moms with children under the age of six work, and 40 percent of households with children under the age of 18 operate with a woman as the primary breadwinner. • Yet only 12% of Americans have access to some sort of paid parental leave, and only 5% of low-wage earners receive paid maternity leave.
BUT SADLY, WE STILL HAVE A LONG WAY TO GO. Facebook.com/HealthyMiami
Is it any wonder that the birthrate in the United States is one of the lowest in the world, and that women are choosing careers over families? When a sick child means a smaller paycheck, parents must often make the choice between being there for their children or working. Our country specifically makes it extremely difficult to balance family and work life for women. The reality is that a woman’s childbearing years coincide with peak earning years, and one study from the University of Massachusetts found that for every child a woman has, her salary decreases by 4 percent, as opposed to men who see a 6 percent increase from fatherhood. As far as unpaid leave, there’s a bit more hope. In 1993 Congress passed the Family and Medical Leave act, which allows workers 12 weeks of unpaid leave to deal with ill family members or the arrival of a baby. But since it’s unpaid, many low-wage workers cannot take advantage of it, and it exempts workplaces with fewer than fifty employees. So basically many women don’t even qualify for it, and those who do seldom take advantage of it because they can’t afford to. Four states currently have paid maternity leave laws, including California, New Jersey, Massachusetts, and Rhode Island. California offers six weeks at 55 percent of salary, and the other states have similar programs.
Many people are concerned about the effect paid maternity leave would have on the economy, but the programs currently in place are reporting success. A 2011 study in California found that after the state implemented paid maternity leave, 91 percent of businesses said it had a positive effect or no disadvantages. It was discovered that when mothers are offered paid leave, surprise! They take it. And this means that they are less likely to drop out of the workforce, rely on social services, or cost the company money and resources in training new employees. Netflix made a statement on their blog about their recent decision that best sums up the attitude all businesses and societies should adopt regarding paid parental leave: “Netflix’s continued success hinges on us competing for and keeping the most talented individuals in their field,” the post reads. “This new policy … allows employees to be supported during the changes in their lives and return to work more focused and dedicated.” Hopefully this shift continues in the right direction, and parents will no longer have to choose between having and caring for a family or having a career.
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WELLNESS
THE FACTS According to the British Medical Journal, “dietary calcium intake is not associated with risk of fracture, and there is currently no evidence that increasing calcium intake prevents fractures.1” These findings unearthed that increased calcium intake may provide an extra 1-2% of bone mineral density, or strength, but these benefits are negligible and will not prevent bone fractures2. Calcium is still a necessary element in our bodies, but too much calcium can become a problem. It is a matter of finding the right balance.
THE RISKS
GOT CALCIUM? SHATTERING AN AGE OLD MYTH ABOUT DIET AND BONE HEALTH WRITTEN BY SYDNEY COBB
CALCIUM HAS LONG BEEN HERALDED AS A CHAMPION OF HEALTHY BONES, ESPECIALLY FOR THE ELDERLY. RECENT STUDIES SHED SOME LIGHT ON THE CORRELATIONS BETWEEN CALCIUM INTAKE AND BONE FRACTURES, AND THE RESULTS ARE UNEXPECTED. SURPRISINGLY, CALCIUM DOES NOT MAKE AS MUCH OF A DIFFERENCE AS WE ONCE THOUGHT. IN FACT, TOO MUCH CALCIUM MAY ACTUALLY PROVE DETRIMENTAL TO HEALTH.
Currently, the FDA recommends 1000-1200 mg per day of calcium for strong and healthy bones. That’s a lot of calcium. To get the recommended amount in your diet, that’s roughly four cups of milk or five cups of spinach every day. Too much calcium can actually put you at higher risk for cardiovascular disease, especially strokes and heart attacks. Excess calcium can also result in kidney stones, mood disorders, and muscle and abdominal pain3. Many of these risks are decreased when the calcium is consumed naturally, as opposed to additional calcium found in fortified foods and supplements.
THE SOLUTIONS So what can you do to find the balance—to keep your bones strong and risk low? Luckily, there are a few ways to ensure that calcium stays helpful, not harmful. Problems like heart attack and muscle pain are suspected to be the result of calcium that builds up and collects in vessels. Supplements provide raw calcium that our bodies cannot readily absorb, so the calcium accumulates and starts to block normal functions3,4. When our calcium intake comes through food, our bodies can break the food down and the small intestine is able to absorb all the vitamins and nutrients naturally and safely. Vitamin D and calcium work together.Without enough vitamin D, calcium cannot be absorbed and bones weaken. This means that, in the absence of vitamin D, even the calcium that we ingest in our normal diets is somewhat put to waste. Instead of just focusing on calcium intake, it’s important to monitor vitamin D intake as well to ensure that the calcium we eat is actually absorbed. Too much vitamin D can trigger too much calcium absorption, so too much of either can be a bad thing; but when we consume normal amounts of both vitamin D and calcium through a healthy diet, they provide us with optimum bone health. Focus your diet on foods that provide natural sources of calcium, like spinach, broccoli, and kale (most green vegetables are a surprisingly rich source of calcium). Dairy products also provide lots of calcium and are sometimes even fortified with vitamin D5. Listen to your body and go to the doctor regularly to see if you are at higher risk for diseases like osteoporosis. If you’re eating a healthy, balanced diet, there’s no need to worry. 1. www.bmj.com/content/351/bmj.h4580 2. press.psprings.co.uk/bmj/september/calciumres2.pdf
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CLIENT CONTENT
YOU HAVE THE POWER TO IMPROVE YOUR HEART HEALTH STEP UP TO A HEALTHIER YOU 82 HEALTHY MIAMI
O
ur doctors serve as our partners, coaches and health advisors, but ultimately it is up to each of us to take control of our health and well-being. If you answer “yes” to any of the following risk factors for cardiovascular disease, it’s time to check in with your doctor and regain control. P P P P P
Inactive Over weight Family history of heart disease or stroke Diabetic Poor diet
A good way to establish a baseline and learn your Heart Age is to take our online heart disease risk profiler at www. HeartandLungInstitute.com. If your results indicate you are at risk, see your doctor and set personal health goals to improve your heart health.
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HEALTHY MAGAZINE | Advisor Client Content
new options for
GUM RECESSION Dr. Ryan McNeil, at Midvale Family Dental, offers a new procedure called the Pinhole Gum Rejuvenation™, the latest treatment to correct gum recession. Gum recession can cause discomfort, sensitivity, an increased risk of root cavities, and a noticeably less attractive smile. Recessed gums have the potential to wreak havoc on your smile and overall well-being, but patients frequently reject the traditional treatment for gum recession because the extent of traditional corrective surgery and the often painful downtime and recovery. Traditionally, the procedure recommended to treat gum recession is called a gum graft - a technique where gum tissue is cut from the roof of your mouth and then stitched over the teeth with recession. This surgical technique often requires a lengthy recovery, and if more than 2 or 3 teeth are in need of treatment, multiple surgeries may be required to repair extensive gum recession. Now, at Midvale Family Dental Dr. McNeil offers Pinhole Gum Rejuvenation™, a no-stitch, no-scalpel, downtime-free technique to treat gum recession. Performed with a pin-like instrument, the pinhole surgical technique takes just a few minutes per tooth. Using a single pinsized entry point to treat multiple teeth, the specially designed tool loosens the gum tissue, moving the gum on top of the exposed roots. Collagen strips are then placed through the entry point to keep the gums in place during the healing process. Results are immediate and the pinpoint-sized entry heals within 24 hours without the need for stitching. Post-op, patients report only mild swelling and very little downtime is needed with most returning to work the next day.
BEFORE
BEFORE
BEFORE
AFTER
AFTER
AFTER
Grafting vs. Pinhole Technique GUM GRAFTING
ABOUT THE DR. MCNEIL
Dr. Ryan S. McNeil, D.D.S
Surgical Procedure
Midvale Family Dental PC
6895 South 900 East Midvale, UT www.MidvaleFamilyDental.com Dr. McNeil was the first doctor in trained and certified to perform the Pinhole Gum Rejuvenation™ procedure. If you would like to learn more about this procedure or find out if you are a candidate, please visit our website www. midvalefamilydental.com or call to schedule a Free Consultation at 801-255-4555.
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Usually an incision is made on roof of your mouth to extract gum tissue, sometimes an alternative donor source will be used.
PINHOLE SURGICAL TECHNIQUE
Small, pinhole sized entry point is used to glide gums over area of exposed roots. Collagen strips are placed to keep gums in place.
Amount of Teeth Treated
Only a few teeth can be treated at a time.
Up to twelve teeth can be treated in one visit.
Length of Surgery
90+ minutes
Less than an hour
Recovery Time
Up to 10 days for stitches
Virtually no recovery time
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HEALTHY MAGAZINE | Advisor Client Content
GOOD NEWS! A
ll diets work. Do you believe it? So what is the problem? You have to stay on that regimen or as soon as you stop or resume whatever eating pattern you were engaged in, the weight will almost always return. The problem with diets is that they are temporary. To lose weight and keep it off there has to be a permanent change of eating patterns or modification of lifestyle. When we start eating, why do we stop? There are several answers to this question. Most people will respond, “Because I’m full.” How often is it because we are “stuffed, uncomfortable, out of time, out of money etc.” As a society we are very blessed. We have food available everywhere. It is often a social event. We eat when we are happy, sad, sleepy, awake, bored, stressed, excited, alone, with others, because it is meal time and sometimes when we are hungry.
For many people if they weren’t so hungry all the time it would be easier to lose the weight. How would you like to feel satisfied sooner on less food and not feel so hungry all the time like you do on most diets? At Utah Lap-Band we can help. To make lasting improvement in weight there has to be a significant change. If you or someone you know is significantly overweight and other attempts have not helped, the Lap-Band may be a tool for you to consider. Find out how this unique surgically implanted device can improve your health and your life and boost the control of your weight.
Darrin F. Hansen, MD, FACS Premier Lap-Band 801-523-6177 DrDhansen.com
Dr. Hansen is a Center of Excellence surgeon for the LAPBAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience and over 1000 LAP-BAND procedures combined with ongoing advanced training and techniques, patients have the best chance for excellent results.
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HEALTHY MAGAZINE | Advisor Client Content
BABY ASPRIN THE NEW WONDER DRUG
W
hile I was growing up, for many years on the TV I would commonly see advertisements for “Bayer Aspirin - The Wonder Drug.” Well, that is now more true than perhaps ever before! It has long been known that taking aspirin helps reduce the risk of heart attack. Basically, anyone who has ever had a myocardial infarction has not gone home from the hospital without being placed on a regular aspirin for the remainder of their lives. This is because of aspirin’s ability to prevent platelets from sticking together to form blood clots. Because of aspirins ability to thin the blood and its ability to also be anti-inflammatory, it has been used in obstetrics in treating anti-phospholipid antibody syndrome and other connective tissue disorders associated with recurrent miscarriages. It may be used in conjunction with other blood thinners such as Lovenox or heparin. In brand new recommendations from the United States Preventive Services Task Force (USPSTF) the use of baby aspirin 81 mg has now been recommended for prevention of preeclampsia, preterm birth, and Intrauterine Growth Restriction or IUGR. Previous studies have shown a 9 percent reduction in recurrent miscarriage with the use of baby aspirin. The USPSTF now recommends the use of baby aspirin to reduce the risk of preeclampsia by 24 percent, the risk of preterm birth by 14 percent, and the risk of IUGR by 20 percent. This is a really big deal! These new recommendations are the result of a metaanalysis of 23 different studies involving low dose aspirin by Jillian Henderson, Ph.d., of Kaiser Permanente Northwest, Portland, Oregon, and associates. These included both randomized controlled and observational studies. Preeclampsia continues to play a major role in maternal morbidity and mortality as well as causing babies to be born prematurely with all of its attendant risks. If the risk of preeclampsia can be cut by 24 percent while at the same time reducing the risk of preterm delivery by 14 percent, this would save hundreds of millions of dollars, and save or improve the lives of millions of mothers and their unborn children!
hemorrhage were not increased. This is therefore classified as a category “B” recommendation in that there is “high certainty that the benefit is moderate to substantial.” This however does NOT mean that every single pregnant woman should now take a baby aspirin throughout her pregnancy. This DOES mean that certain women who are at an increased risk of preeclampsia, preterm birth, or IUGR may indeed benefit from a daily baby aspirin during the course of their pregnancies. Each individual woman should therefore talk to her obstetrical provider to discuss this issue. In addition to baby aspirin, vaginal progesterone has also been recently recommended for women at risk for preterm delivery with a shortened cervix. This special type of ultrasound needs to be performed vaginally and at a facility with a trained ultrasonographer who is accustomed to performing them on a regular basis. For women with previous preterm birth 17-OH progesterone caproate is used intra-muscularly (250 mg) starting at 16 weeks gestation. In conclusion, baby aspirin (81 mg) may indeed be the obstetrical “wonder drug.” It may again reduce the risk of preeclampsia by 24 percent in high risk women, reduce the risk of preterm birth by 14 percent, and reduce the likelihood of IUGR by a whopping 20 percent. Please note that regular aspirin, 325 mg, is NOT recommended, as taking a regular aspirin can cause “premature closure of the ductus arteriosis” or premature closure of vital fetal circulation necessary for fetal life. I highly recommend that you counsel with your obstetrician regarding your own personal risk and make decisions regarding you and your baby together. For further inquiry contact Dr. Saunders OB/GYN at www.drsaundersobgyn.com or call 801-692-1429.
The USPSTF also concluded that there is “adequate evidence” that the risks of postpartum bleeding, placental abruption, and fetal intra cranial
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Mark Saunders, MD Obstetrics & Gynecology Personal Care 801-692-1429 drsaundersobgyn.com
Dr. Mark Saunders is a well-respected board certified obstetrician and gynecologist that has been practicing in the American Fork area for over 18 years. He is also a provider for the hormone pellet therapy BioTe.
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HEALTHY & HAPPY
SMILES “Dental decay is the most common chronic childhood disease, with more than 16 million children suffering from untreated tooth decay in the U.S., according to the U.S. Centers for Disease Control”
It’s no secret that many children suffer from cavities, or tooth decay. Chances are you have had first-hand experience with this. In fact, the American Dental Association states, “Dental decay is the most common chronic childhood disease, with more than 16 million children suffering from untreated tooth decay in the U.S., according to the U.S. Centers for Disease Control. Oral disease causes children to miss 51 million school hours and their parents to lose 25 million work hours annually.” So what can be done about this problem? Here are some ways you can prevent this chronic disease in your home.
DIET Be selective in snack options for your family. Of course, we can still enjoy sweet treats, but it is important to enjoy them with other healthy options. Encourage kids to enjoy their sweets along with a meal or other healthy snack option; like carrots, apples, grains, or cheese. These healthy snack options act as “detergent foods,” and can actually break decay-causing plaque and debris free of the teeth. Also encourage kids to drink water, rather than soda, to help keep them hydrated and wash the teeth free of debris. Consumption of soft drinks is one of the main causes of tooth decay. Try to avoid foods high in sugar content that can stick to the teeth; like caramel, hard candies, and soda. These foods are difficult to remove from the teeth, and increase the tooth’s exposure to sugar. Discourage the act of “sipping” on sodas or snacking on sugar throughout the day. Each time the teeth are exposed to a food high in sugar or carbohydrate content, an acid cycle is started within the mouth for about 20 minutes, leading to an attack on tooth enamel. This can lead to a weakening and demineralization of the enamel, which can lead to decay. Enjoy these foods in one sitting to limit the exposure to this acid cycle.
is just beginning. These small amounts of fluoride toothpaste in a regular routine of brushing can be incredibly beneficial in preventing decay. Build up a habit in children of brushing twice a day for a full two minutes – once in the morning and once just before bed. Remember not to have them eat or drink anything other than water after nighttime brushing – which includes sending babies to bed with a bottle filled with water rather than milk or any other drink. Start a habit of flossing once a day as early as possible, especially between molar teeth in the back of the mouth, where decay can progress quickly between teeth. And lastly, remember to visit your dentist regularly for a professional cleaning and exam to check for problem areas and decay. Tooth decay can be prevented! With these good habits, we can help keep those happy smiles healthy.
Amber Martin RDH
HEALTHY HYGIENE HABITS Begin brushing children’s teeth from the time their first tooth comes in. From 0 to 3 years of age, brush with an amount of toothpaste that is just a “smear” on the brush bristles, and from 3 to 6 years of age, brush with an amount of toothpaste about the size of a pea, and be sure to use fluoridated toothpaste. These small amounts will ensure minimal swallowing of fluoride as children learn to brush, swish, and spit. Fluoride works to strengthen the crystal structure of enamel in developing teeth, and can help to remineralize areas of soft enamel where decay
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Children’s Corner Pediatric Dentistry Dr. Jason Mandelaris D.M.D Dr. Stuart Segura D.D.S., M.S.D. 801-769-2530 www.ccpediatricdentistry.com
Sources: www.ada.org/en/press-room/news-releases/2014-archive/february/ada-usesfluoride-toothpaste www.wda.org/your-oral-health/sip-all-day wrso.org (World Sugar Research Organization)) www.ada.org
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HEALTHY MAGAZINE | Advisor Client Content
GUMLIFT for Health and Happiness
A MODERN TREATMENT FOR RECEDING GUMS
G
um recession is a common oral health concern for millions, and the traditional treatment is quite invasive, involving sutures, cuts and grafts. Fortunately, modern medicine has come up with an excellent alternative, and we now perform this procedure in our Payson dental office. Called the Pinhole Surgical Technique, this procedure was invented by Dr. John Chao, and for that reason it is sometimes called the Chao Pinhole Surgical Technique. Whereas traditional treatment for receding gums involves cutting and stitching tissue, this new technique gently loosens the gum tissue and guides it over the exposed part of the tooth. Recession can be reversed in one session, discomfort levels are minimal, and the results last longterm, as confirmed by research. Most patients can return to normal light activities the next day with little to no pain or swelling.
WHY DOES GUM RECESSION MATTER? One of the main purposes of our gums is to create a seal around teeth that keeps harmful oral bacteria from entering the bloodstream and traveling around the body. These bacteria have been strongly implicated in heart disease, stroke, kidney infections, and even stillbirth and preterm delivery. Gum recession often causes a leak in this seal providing an open highway for the bugs to travel. Also,part of the tooth root will be exposed to dangerous decay that can cause pain and tooth loss. Because recession is generally so gradual, many people don’t know that they are experiencing it. If it is not caught and treated, the person will often lose teeth.
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WHY DOES RECESSION HAPPEN? The biggest cause of receding gums is periodontal disease (gum disease), which destroys gum tissue and the supporting bone. Unfortunately, many people are genetically predisposed to gum disease, even if they have good oral health habits. GUM RECESSION CAN ALSO COME BECAUSE OF: • Grinding and clenching teeth, often a sign of sleep apnea, a dangerous condition that can lead to early death. • Crooked teeth or misalignment. • Aggressive brushing. • Negligent brushing and flossing habits. • Tobacco use.
HOW DOES IT LOOK AFTER HEALING? Traditional grafting techniques often leave unsightly scarring, but the Pinhole Technique looks totally natural and can last the rest of your life with proper care. Give us a call today and get ready to smile again!
Dr. Scott Chandler, DMD
Silver Creek Dental 675 South 100 West, Ste. 1 , Payson, UT 84651 801-853-8803 paysondentist.com Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.
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QUANDRIES YOU DECIDE...
Should I Floss Before or After Brushing? The question isn’t whether or not we should floss— flossing has proven effective in combating plaque and gum disease for many decades now. The debate these days is when to floss, and the jury is split. In fact, 47 percent of people say that they floss before brushing, while 53 percent choose to floss after. Few studies provide evidence for benefits that come from flossing before or after brushing, and the American Dental Association claims that either way is perfectly fine. The most important thing is to floss once a day. Other dentists have personal opinions as to why the case should be made for flossing before or after; you can weigh the pros and cons and decide for yourself.
FLOSSING BEFORE BRUSHING • Flossing can dislodge food and plaque, which is later swept away by brushing with a toothbrush • Fluoride from the toothpaste can sink in deeper, reaching spots that the floss cleared out • If you floss first, you’ll floss! It’s easy to forget flossing after the main task of brushing is over
Regardless of whether you floss before or after brushing, flossing is essential to good oral hygiene. It can reduce inflammation in the gums and risk of gingivitis. It can also break down particles of food that cause halitosis, or bad breath.
FLOSSING AFTER BRUSHING • Toothpaste contains fluoride. If you floss after brushing, the mouth has already been fluorinated and the floss can push the fluoride into tight space • You can go through and catch any spots that may have been missed while brushing
OTHER FLOSSING TIPS FROM THE AMERICAN DENTAL ASSOCIATION • There is no benefit from using waxed or unwaxed floss—it’s just your preference • Do not rinse and reuse floss! The fibers can break and leave extra debris in between your teeth • The time of day makes no difference • When the floss reaches the gum, make sure to curve the floss into a “C” towards the teeth on each side. This ensures that all of the plaque is caught • Don’t forget to run the floss along the backside of the teeth
Find a flossing routine that is easy to remember and works for you. Your teeth— and finances—may thank you in the long run. Source: ada.org, www.mouthhealthy.org/en/az-topics/f/flossing
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