Healthy Miami | March '16 by Healthy Magazine

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March 2016

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MARCH/2016

BALANCE

Music for a Mood If we’re going to talk about balance, it seems essential to mention music. Of course not everyone relies on music, but many do rely on tunes every day. Here’s a song guide to get a handle on your emotions.

Ali Monsen: On Balance

ABC4 reporter Ali Monsen opens up about juggling priorities, hurdling challenges and staying healthy.

42 Junk Creep Quit accumulating and toss the junk. You’ll find that excess stuff throws off life’s balance.

16 Your Personal Peace Plan Managing anxiety is a life skill that we’re always developing. Here’s some info to give you a leg up!

49 Nutrition: Food Swaps Swap out some ingredients to make your recipes healthier. You don’t always need the butter, sugar or mayonnaise that a recipe calls for.

41 Workplace Tip: Notice Something Good

WAYS TO USE DUMBBELLS LIKE NEVER BEFORE

62 Beauty Products to Combat Dry Winter Hair

Being positive in the workplace is at times a gargantuan task, but research says it pays off.

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Recipes Chicken Enchilda Soup & Brownie Batter Banana Cakes

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March 2016

. Back to the Future

Healthy

From the Editor

MIAMI

MARCH/2016

WINTER TURNS TO SPRING, AND ALL THE BAD-WEATHER EXCUSES ARE MELTING AWAY. HERE’S TO FUTURE DAYS. MOST YEARS COME AND GO AND MY SHOTGUN APPROACH TO ADVANCEMENT REALIZES SOME MEASURE OF SUCCESS, BUT MOST THINGS REMAIN UNDONE IN THE WAKE OF WISHES. BUT THIS YEAR I’VE BEEN DETERMINED TO MAKE A REAL, LASTING CHANGE. SO, I ACTUALLY BEGAN WRITING DOWN GOALS THIS YEAR. I’VE NEVER DONE THAT BEFORE. And, there seems to be a correlation, so all the goal guru’s must be right. Write it, review it, and realize it. What I’m learning is simply this: Success, no matter how big or small, is not an accident. Successful people—whether in career, in relationships, or in health—do successful things until they get successful results. Success is no miracle, and no accident. When I do the same things that successful people do, I tend to get the same results that they do.

VOLUME XVI, № 3

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com

you? If your life was perfect, what would your lifestyle be? The clearer you can make your picture of your future health, happiness, and prosperity, the quicker you can move towards it, and the faster it moves towards you. Studies show that those who maintain an optimistic vision of the future, and live more on hope than fear, tend to live more positively, and stay more motivated. Ultimately, positive people tend to turn vision into a reality. Positive thinkers tend to generate positive ideas and solutions that make visions of the future come true.

BACK TO THE SCIENCE. Research shows that we tend to move towards the direction of our dominant thought patterns — i.e., our dreams, images, and projections of the future. Those who envision getting a good education tend to get it.

SUCCESS IS THE LAW OF CAUSE AND EFFECT. It seems to start with a vision, or a dream. Can you envision yourself being fit, or being financially successful? In other words, if you were to envision yourself as successful, what would that mean? What would you be doing? How would you interact with others? How would you spend your time? Can you get a mental picture of yourself succeeding?

Those who tend to live in a happy relationship tend to live happily. Those who see themselves as fit tend to adopt healthy habits. The very practice of dreaming big raises your self-esteem and confidence. Just thinking big thoughts in all areas of our life is enlivening. And, if nothing else, dreaming big and focusing on positive outcomes sure beats the alternative.

THINK OF THE MOVIE “BACK TO THE FUTURE.”

So, as the warmer weather starts to edge out the winter, take a trip to the future and look around. Envision success. With that in mind, write down what you envisioned—prominently. When you practice “ Back to the Future” thinking, you begin to change the way you see yourself and your life. You begin to do things differently, bit by bit, gradually, until the whole direction of your life changes for the better. Try this exercise today. Chances are, success is just around the corner.

Remember Marty McFly? Remember his hum-drum homelife and his geeky parents? Remember how he time-travelled with Doc in that over-hyped DeLorean time machine? When he visited the future, he got a vision of his eventual success. Once he had that vision in his head, it was a pleasant surprise when he returned to the present day, and saw that things had changed. But that’s just Hollywood, right? Fact is, “ Back to the Future” thinking has a powerful effect on the way we reason and act today.

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JOHN A. ANDERSON, EDITOR-IN-CHIEF @JOHN_A_ANDERSON

PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MARKETING DIRECTOR Brenda Escobar | brendae@healthy-miami.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 ONLINE EDITOR Chelsa Mackay | chelsa@healthy-mag.com PHOTOGRAPHER Ryan Chase | ryan@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION

Healthy Magazine® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.

Healthy Miami Magazine (305) 209-4633 l info@healthy-miami.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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HERE’S HOW IT WORKS. Project yourself forward five years into the future. Imagine that in five years, your life is optimal. That you are sitting on top of your world, in every respect. Look around. What does it look like? What are you doing? Where are you living and working? How much are you earning? What is your lifestyle, and how do you treat those around

26 years and counting... John & Marlo Anderson

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FEELIN’ GOOD, LOOKIN’ GOOD! 6 WAYS TO BOOST YOUR SELF-CONFIDENCE AND HELP YOU FEEL SEXY NOW

BEING BEAUTIFUL ISN’T A SIMPLE REACTION TO THE REFLECTION IN THE MIRROR; BEAUTY IS A STATE OF MIND – A STATE OF BEING. IF YOU FEEL BEAUTIFUL, YOU ARE BEAUTIFUL. AND, WHAT’S AGE GOT TO DO WITH IT? VERY LITTLE. AT 20 OR 60, WHETHER YOU’RE A MAN OR A WOMAN, YOU CAN STILL FEEL AND BE BEAUTIFUL AND SEXY – YOU JUST NEED TO GET BACK TO THE BASICS OF BEING BEAUTIFUL. 14 HEALTHY MAGAZINE

When we say sexy, what do we mean? Let’s define it:

Sexy – sex-y adj – appealing, desirable, especially because of being new, interesting, and trendy. Confidence is key to your feeling sexy. But how do you channel inner confidence if you simply don’t feel good about yourself? If you feel out of touch with your beauty best, your desirability, you’re not destined to feel that way forever. There are mounds of methods to help you regain your mojo, regardless if you’re slowing down, feeling beyond your years, or suffering from a severe case of frumpitis. Here’s six quick tricks to feeling good and looking good.

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REPEAT AFTER ME Reciting an affirmation may sound silly, but it can really work! Selfaffirmations are used to counteract a negative belief you have about yourself. Choose a statement that is in the present tense, such as, “I am beautiful” or “I love myself inside and out.” We like “Every day, in every way, I’m getting better and better.” Write it down on a piece of paper so you can better visualize it and repeat the statement at least 10 times early in the morning. After repeating affirmations, you’ll start to feel the negativity being released and then the, you guessed it, sexiness replacing it.

BEAUTY IN THE BUFF Sure, being naked can make you feel extremely vulnerable at first, yet you’ll find your inner sexiness coming out. Some feel better about themselves when they’re naked because the sense of naturalness and freedom makes them feel sexy. Try doing household activities in the buff (while respecting who may be in the house with you). Or study yourself in the mirror. Start to accept your imperfections, because the more comfortable you are with your body, the more people will pick up on your natural sex appeal. Stop letting your body be a roadblock to feeling sexy and either embrace it or change what you don’t like.

SWEETNESS OF SWEAT Exercising is one of the best ways you can gain self-confidence and feel sexy. The act of exercising itself is empowering and cathartic. You’ll gain energy to accomplish what you want to accomplish, which will make you feel good about yourself. You’ll also feel stronger and look toned, and the positive changes in your body will translate to feeling confident and sexy. If you dread the gym, try something fun at home like dancing to get your exercise in. Moving your body to your favorite music not only burns tons of calories, but it’s also a great way to get in tune with your body and channel your inner sexiness. Try dancing in front of a mirror.

SPICE UP YOUR SURROUNDINGS

MAKEOVER MANIA A big confidence killer is the makeup or wardrobe rut. And no, you don’t have to land yourself on some reality TV show to solve this problem. There are great options wherever you live, whoever you are. Start by letting your fingers do the walking through the pages of beauty and fashion magazines to get an idea of what the current looks are, then take your ideas to a makeup counter and your hairstylist (maybe a new one) to get the works. Visit a spa for a relaxing and rejuvenating experience, and have them pamper you from head to toe. Take good care of yourself because when you feel good on the outside, your self-confidence will shine through and you’ll have a natural sexiness to you.

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When you’re surrounded by a rich sensory environment, you’ll immediately feel sexier. Indulge all of your senses. Make your environment (your house or bedroom) cozy, soothing and inviting. Paint your walls a warm color and put up decorations that remind you of a great time in your life. Candles give off a sexy glow and delicious smells, while installing dimmers or changing your overhead lighting and room lamps to a softer or colored bulb can make all the difference. Use fabrics and materials that feel good on your skin. Invest in jazz or sounds of nature CDs, and you’ll really feel the senses of your environment affecting you in a positive way.

ACT SEXY! ‘Acting’ may sound contradictory to being sexy since we’ve been telling you that sexiness comes from truly feeling confident about yourself. Lack of self-confidence is obvious. If you focus on your flaws, you’re asking others to focus on your flaws. While it may seem silly at first, faking confidence can actually lead to a positive and lasting change in your self-confidence. Think of it as practicing for the real thing and you’ll learn from your experiences. No one knows how you’re feeling on the inside, so you might be surprised at how much people are drawn to you and enjoy your company when you don’t project your negativity onto them. Carry yourself with your head held high and keep practicing self-confidence until it becomes a real part of you. Can you feel your sexy side emerging already? With these tips, you’re sure to gain more self-confidence and a newfound sexiness.

March 2016

YOUR PERSONAL PEACE PLAN

WRITT E N B Y LAUR E N TU RVI LLE

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How to Manage Anxiety

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very one of us experiences some level of anxiety in life due to stresses from work, school, personal life, trauma or finances. Anxiety for some is more severely experienced due to a mental condition leading to irrational phobias or panic over every day activities. Although we all feel anxiety in some form or another, it often does not have to keep us from functioning regularly or participating in the activities that we love! Continue reading to learn how to successfully manage any level of anxiety you are experiencing. While some people may need to seek professional help, or take medication to get their anxiety under control, certain lifestyle changes can also make a difference.

TAKE CARE OF YOUR PHYSICAL SELF Although anxiety is a mental disorder, taking care of yourself physically can make a big difference. Exercising, eating well, and getting enough sleep are three things experts from Mayo Clinic say can help reduce your stress levels. 1. Exercise is a powerful stress reducer. Being physically active pumps up your endorphins– chemicals in the brain that make you feel more positive and calm. 2. Eat well. When feeling anxiety, it is extremely important to avoid alcohol, tobacco and caffeine. According to the Mayo Clinic, although these things my have immediate calming effects, they make you feel more jittery and nervous in the long run, and may interfere with sleep. Additionally, it is important to have a balanced, healthy diet, as this can help your overall mental and physical health. 3. Sleep. New research suggests that sleep deprivation can cause anxiety disorders. Getting enough sleep, however, can help to ward off stress. Sleeplessness can lead to poor performances at work and school or other important responsibilities, increasing levels of anxiety and stress in association with these things.

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DO THINGS FOR YOU

STAY POSITIVE

Experiencing anxiety can make it difficult to take the time to participate in activities that we love. We sometimes become too stressed to remember to do what may actually reduce our stress and anxiety levels. If you love to read, hike, or paint, don’t forget to do these things! Even meditating and taking time to ponder can make a difference. Dr Madhav Goyle of Johns Hopkins School of Medicine explained that even a few hours of meditation a week has been shown to help. When meditating, it is suggested to focus on letting go of regrets from the past and anxious thoughts toward the future. Anything that is calming to you will help reduce your anxiety caused by other stressors in your life. No matter how busy you may be, it is so important to make time for the little things.

Nothing will make your anxiety worse than being negative about it. It happens to everyone, don’t get down on yourself! Use your energy to find things that may help reduce your stress levels and give yourself credit when you overcome something that would normally make you anxious, no matter how long it takes you. Now, I’m not suggesting that you ignore the bad things, but studies show that thinking positively actually reduces your distress levels and makes you calmer when handling situations that make you anxious. So put a smile on your face, and find the good!

STEPS TO BREAK OUT OF ANXIOUS THOUGHT PATTERNS

1 Accept that you’re anxious. 2 Realize that your mind Important note: None of these things can be used as a complete substitute for chronic and unmanageable anxiety, although they may make a difference in your overall mood and stress levels. If you have tried all of these things and are still suffering, seek out the help of a therapist and begin taking appropriately prescribed medication.

doesn’t always operate rationally.

3 Question your thoughts.

Pick out the unrealistic and uncontrollable ones.

4 Focus on the present, and put past and future out of your mind.

March 2016

AT ONE TIME OR ANOTHER, MOST OF US HAVE FOUND SOME LIFE BALANCE THROUGH A SONG. MUSIC HAS THE POWER TO TAKE US TO A BETTER MOOD, OR AWAY FROM A HARMFUL ONE. BELIEVE IN THE POWER OF A JAM.

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I NEED TO CALM DOWN Older

Trio Sonata in G Major - Bach Mercy Mercy Me - Marvin Gaye Van Morrison - Tupelo Honey The Prayer - Celine Dion & Andreas Bocelli Sailing - Christopher Cross I Wish I Could - Collin Raye I Can’t Tell You Why - The Eagles One More Try - George Michael Who’s Crying Now - Journey

Newer

So Many Details -Toro y Moi I’ll Be Good - Jaymes Young Someone Like You - Adele Realize - Colbie Caillat I Won’t Give Up - Jason Mraz Gravity - John Mayer The House That Built Me - Miranda Lambert Moving On - Rascal Flatts Love Yourself - Justin Beiber One Call Away - Charlie Puth

I NEED ENERGY Old

Brandenburg Concerto No. 3 - Bach Move - Miles Davis Glass Onion -The Beatles Use Me - Bill Withers Hard to Handle - Black Crows Livin’ On A Prayer - Bon Jovi Boot Scoot Boogie - Brooks & Dunn I Want You To Want Me - Cheap Trick 25 or 6 to 4 - Chicago Rock & Roll - Led Zepplin Pour Some Sugar…. - Def Leppard Let ‘er Rip - Dixie Chicks China Grove - The Doobie Brothers Hungry Like The Wolf - Duran Duran Faith - George Michael New Sensation - INXS Rainmaker - Matchbox Twenty Play That Funky Music - Wild Cherry Stone In Love - Journey

Newer

Lazaretto - Jack White Survival - Muse Unbreakable - Janet Jackson Come Alive - Chromeo, Toro Y Moi I Can’t Feel My Face - The Weekend Good Feeling - Flo Rida I Got A Feelin’ - Black Eyed Peas Bruno Mars - Uptown Funk Shutup And Dance With Me - Walk The Moon Hit The Ground Runnin’ - Keith Urban Get Lucky - Daft Punk Sing - Ed Sheeran Low - Flo Rida Teenage Dream - Katy Perry Lips Are Movin - Meghan Trainer Everybody Talks - Neon Trees Ain’t It Fun - Paramore Good Time - Owl City And Carly Rae Jeppsen 50 Ways To Say Goodbye - Train Shake It Off - Taylor Swift Elevation - U2 Smooth - Santana & Rob Thomas

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I WANT TO FEEL HAPPY

I’M FEELING ROMANTIC

Older

Israel - Miles Davis Livin’Thing - Electric Light Orchestra Dreadlock Holiday - 10cc September - Earth, Wind & Fire Let’s Give Them Something To Talk About Bonnie Raitt Trane in Vain / Stand by Me - The Clash You’re My Best Friend - Queen Crazy Little Thing Called Love - Queen With A Little Luck - Paul McCartney & Wings Friday I’m In Love - The Cure American Pie - Don McClean Listen To The Music - The Doobie Brothers My Girl - The Temptations Best of My Love - The Emotions You Make My Dreams Come True - Hall & Oates I Got You (I Feel Good) - James Brown How Sweet It Is - Marvin Gaye Man In The Mirror - Michael Jackson Love Train - The O’Jays Hey Jude - The Beatles L-O-V-E - Nat King Cole Biggest Part of Me - Ambrosia

Newer

I’M A LITTLE ANGRY Older

Yer Blues - The Beatles Welcome To The Jungle - Guns N Roses We Will Rock You - Queen Shoot To Thrill - ACDC Enter Sandman - Metallica Fire Woman - The Cult Let It Go - Def Leppard Rainbow In The Dark - Dio Life In The Fast Lane - The Eagles American Woman - The Guess Who Detroit Rock City - Kiss Heartbreaker - Pat Benetar Refugee - Tom Petty Ain’t Talkin’ About Love - Van Halen Tush - ZZ Top Barracuda - Heart Another One Bites The Dust - Queen

Alena - Yumi Zouma Blew My Mind - Dresses Sun Shy - Dresses Monsters of the North - The National Parks Honey I’m good - Andy Grammer Better when I’m dancin’- Meghan Trainor Say Hey (I love you) - Michael Franti & Spearhead Happy - Pharrell Williams Viva La Vida - Coldplay The Sweet Escape - Gwen Stefani Who Wouldn’t Wanna Be Me - Keith Urban Falling In - Lifehouse Rude - Magic! Sugar - Maroon 5 Haven’t Met You Yet - Michael Buble Hey, Soul Sister - Train House of Gold - Twenty One Pilots Chicken Fried - Zac Brown Beautiful Day - U2

Sara Smile - Hall & Oates Something In the Way She Moves - James Taylor Cruisin - Huey Lewis and Gwyneth Paltrow Wicked Game - Chris Isaak Kiss Me - The Cranberries You and I - Crystal Gayle & Eddie Rabbit I’ve Been In Love Before - Cutting Crew Anything Diana Krall - S’Wonderful, Peel Me A Grape, Quiet Nights, etc. I’ll Close My Eyes - Dinah Washington Best of My Love - The Eagles Roxanne - George Michael They Say It’s Wonderful - John Coltrane and Johnny Hartman These Arms of Mine - Otis Redding Beast of Burden - Rolling Stones Unforgettable - Nat King Cole All I Want Is You - U2 Lovin’, Touchin’ Squeezin’ - Journey Let’s Get It On - Marvin Gaye The End of the Road - Boys II Men Waiting For A Girl Like You - Foreigner

Newer

Alone Together - Daley You Are Mine - Secret Nation Honeybee - Blake Shelton One Call Away - Charlie Puth Like I’m Gonna Lose You - Meghan Trainor Thinking out loud - Ed Sheeran Everything Has Changed - Taylor Swift / Ed Sheeran You’re Beautiful - James Blunt Comfortable - John Mayer Need You Now - Lady Antebellum Turn Me On - Norah Jones Now & Forever - Richard Marx Stay With Me - Sam Smith Good For You - Selena Gomez

Newer

Geek Stink Breath - Green Day Mural - Lupe Fiasco Hey Jealousy - Gin Blossoms Feel Good, Inc. - Gorillaz Radioactive - Imagine Dragons Come With Me Now - Kongos M-O-N-E-Y - Lyle Lovett Makes Me Wonder - Maroon 5 Reapers - MUSE Smells Like Teen Spirit - Nirvana Bullet The Blue Sky - U2 Animal - Pearl Jam

Continued on next page >>>> March 2016

<<<<< Continued from previous page

I NEED TO WORK

Newer

Older

Son of a Preacher Man - Dusty Springfield That’s the Way of the World - Earth Wind & Fire I Guess That’s Why They Call It the Blues - Elton John Desafinado - George Michael Never Tear Us Apart - INXS You’ve Got A Friend - James Taylor I Got A Name - Jim Croce Margaritaville - Jimmy Buffet Brown Eyed Girl - Van Morrison All Apologies - Nirvana Blackbird - The Beatles How Far Is Heaven - Los Lonely Boys The Way You Look tonight - Frank Sinatra Still Haven’t Found What I’m Looking For - U2

Right On -The Roots Hello - Adele January Rain - David Gray She - Ed Sheeran Oh What A Day - Ingrid Michaelson Banana Pancakes - Jack Johnson No Such Thing - John Mayer Brand New Day - Joshua Radin Home - Michael Buble Young Blood - Naked & Famous Gone, Gone, Gone - Phillip Phillips Something Special - Usher Riptide - Vance Joy Adventure Of A Lifetime - Coldplay Ho-Hey - The Lumineers

I’M FEELING THOUGHTFUL Older

Hearts and Bones - Paul Simon Vivo Per Lei - Andrea Bocelli Every Little Thing - Bob Marley Big Yellow Taxi - Counting Crows Imagine - John Lennon Day In The Life - The Beatles Vincent - Don McClean Somewhere Over The Rainbow - Eva Cassidy Fire & Rain - James Taylor Both Sides Now - Joni Mitchell Hallelujah - Leonard Cohen In My Life - The Beatles Fragile - Sting One - U2

Newer

James Dean - JR JR Let It Happen -Tame Impala I Need You - M83 Best Day - Dido Change The World - Eric Clapton Iris - Goo Goo Dolls Say Something - A Great Big World Wake Me Up…. - Green Day Collide - Howie Day Hold Back The River - James Bay Right Here, Right Now - Jesus Jones Stop This Train - John Mayer Crash This Train - Joshua James You And Me - Lifehouse I Will Wait - Mumford & Sons

I Lived - One Republic

I’M JUST CHILLIN’ OUT Older

Easy Lover - Phil Collins Hey Now - Crowded House Love Song - The Cure Bennie & The Jets - Elton John Celebrate Me Home - Kenny Loggins Rock With You - Michael Jackson Comfortably Numb - Pink Floyd All I Want - Toad The Wet Sprocket With Or Without You - U2 Something - The Beatles Free Fallin’ - Tom Petty The Sounds of Silence - Simon & Garfunkel It Had To Be You - Frank Sinatra I’ll Be Alright Without You - Journey

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Newer

Rose Quartz - Toro y Moi Falling - Here We Go Magic Beachin - Jake Owen Four Five Seconds - Rihanna Kanye West Paul McCartney Clean - Taylor Swift Better Together - Jack Johnson I’m Yours - Jason Mraz Perfectly Lonely - John Mayer Somebody Like You - Keith Urban I Run To You - Lady Antebellum Girl Crush - Little Big Town Don’t Know Why - Norah Jones Apologize - One Republic Home - Phillip Phillips Winner At A Losing Game - Rascal Flatts Die A Happy Man - Thomas Rhett Marvin Gaye - Charlie Puth (& Meghan Trainer)

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IN THE LOOP

In a heartbeat

ART THERAPY

TAKE NOTE OF

Spring

Excited for spring? Physicians have long known about the potential benefits of sunlight. A study conducted in 1980 found that exposure to natural light can have some of the same effects as exercise by, among other benefits, increasing stress tolerance and improving blood’s ability to carry oxygen.

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Picking up a creative hobby could be good for your overall health. Studies have shown that those who incorporate the arts into their lives spend less time in front of the television, have more positive selfconcepts and reduced anxiety and stress. Listening to music alone has been shown to decrease blood pressure, reduce pain and improve sleep. In one study conducted by the Swedish Centre for Health Care Sciences, half of patients who listened to music before their operation not only experienced less anxiety, but also reported less pain.

If you have angina, the chest pain associated with heart disease, you know it’s a sign of trouble. But you may not know that there are three types of angina. The Orange Park (Fla.) Medical Center says they are: stable angina, unstable angina and Prinzmetal’s angina. All three indicate heart disease, but there are differences. 1/ Stable angina is predictable, usually occurring in the morning and after stress or exertion. Rest often makes it go away. 2/ Unstable angina is considered more serious and can mean you are more likely to have a heart attack. It is marked by severe pain during sleep or at rest or after moderate exertion such as walking up a flight of stairs. It may be a progression from stable angina. 3/ Prinzmetal’s angina occurs at rest and is a spasm of the coronary artery. Treatment almost always relieves it.

11.4

MILLION, OR ONE IN FIVE AMERICAN ADULTS REPORTED SUFFERING FROM A SERIOUS MENTAL ILLNESS, ACCORDING TO A NATIONAL SURVEY ON DRUG ABUSE AND HEALTH.

TAKE NOTE OF

hemophilia While rare, hemophilia affects about 400,000 individuals worldwide.

Those who have this bleeding disorders lack certain proteins that help clots develop—a small cut won’t cause them to bleed to death, but they will bleed longer, and large cuts or damage to joints or soft tissues may not heal properly if not properly addressed. Hemophilia is more common among men, but women can also have bleeding disorders, and are often misdiagnosed. March 2016

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March 2016

SIMPLE ACTS WRITTEN BY HANNAH CHADWICK

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the parachutes on the fields. The children would come running to get the candy bars. They were always excited to watch for the airplane that would wiggle its wings. More people joined in to donate candy bars for this project. Gail soon became known as The Candy Bomber. Today Gail Halvorson’s story is loved and cherished. His story has been shared throughout the world in books, news reports, movies, etc. Everyone won’t have a story like that, but everyone has a story where a small act has made a difference. I have personally been affected and changed because of simple things. I was a completely different person last year. Even though I look mostly the same, my spirit is a lot brighter now than it was then. I wasn’t in a good place last year. I felt dark and down. I would listen to hard music as I walked through the halls at school. I always sat alone rather than talking to my friends. I felt alone even when I was with my friends or other people.

IF A BUTTERFLY FLAPS ITS WINGS IN CHINA, WEEKS LATER THERE WILL BE A HURRICANE SOMEWHERE ELSE IN THE WORLD. SIMPLE MOVEMENTS IN ONE PART OF THE WORLD, CAN AFFECT THE WEATHER IN ANOTHER PART OF THE WORLD. AT THE MOMENT IT SEEMS LIKE SUCH A SIMPLE THING, BUT LATER DOWN THE ROAD YOU WILL SEE THE EFFECT OF A SIMPLE ACT OR CHANGE. THIS ANALOGY IS REFERRED TO AS THE “BUTTERFLY EFFECT”. Today people go through life doing things without thinking and don’t see that their choices will make a difference. The results of these simple acts may be great for good or bad. There are two examples of simple acts that took place in different times and places, but the results of these acts were great. After World War II, parts of Berlin were cut off from the world and people were left to starve. This caused the United States to organize the Berlin Airlift or Operation Vittles. Our military would fly in basic food, fuel and goods to the people of West Berlin. A young U.S. pilot was doing his normal routine for the food delivery. After his delivery, he spotted children looking at them through a chain-link fence. The young pilot went over and talked to these children. They connected immediately. When the airplane was preparing to leave, he got the impression to give these children the two sticks of gum he had in his pocket. He broke each piece in two and saw joy on their faces. The children who did not receive a piece of the gum simply enjoyed smelling the wrapper. He saw the joy for these children and wanted to do more. On the way home, this pilot pondered what he experienced and came up with an incredible idea. Gail Halvorson, the young U.S. pilot, decided to wrap his chocolate bars in small parachutes to drop to the children of Berlin. His story quickly spread and more soldiers join in. They gave their rations of chocolate bars and put the parachutes together. As Gail would fly over sections of Berlin he would wiggle the airplane wings then drop

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One day as I was dragging myself to class, someone gave me a paper. I put it in my pocket and read it when I sat down. I was shocked when I saw what was on it. It said that I was beautiful and that I could do hard things. It said a lot of other things that were positive and amazing about me. I didn’t know that people would actually think to write something that beautiful, let alone about me and then give it to me. The girl that gave that note to me talked to me in class and invited me to sit by her. We soon became good friends. I taped that note on my door and I still read it almost every day. If it were not for my dear friend, Emily, I have no idea who I would be right now. For all I know, I wouldn’t be writing this right now. Now I actually make eye contact in the halls with people. I listen to cool music like show tunes as I make my way to class. I enjoy talking with my friends and am more outgoing with others. You may not see the “butterfly effect” all the time in your life. If you stop and look at your life from where you are now, you will be able to see the little twists of fate that have changed your life forever.

Hannah M. Chadwick Hannah Chadwick is a Junior at Lone Peak High School. She is the recipient of the Freedom Foundation scholarship to Valley Forge for this essay. Hannah loves reading, writing, clogging, and spending time with friends.

March 2016

ON BALANCE

ABC TV’s charming Ali Monsen talks about how to juggle priorities without dropping what matters WRITTEN BY MICHAEL RICHARDSON PHOTOGRAPHY BY RYAN CHASE

It’s two minutes until the live shot, and Ali Monsen is standing under an umbrella in the pouring rain with her photographer, ready for the signal. All of a sudden, a gust of wind blows her umbrella completely inside out and snaps it. 26 HEALTHY MAGAZINE

onsen is a new reporter, and the station rules say reporters won’t do live shots in the rain without an umbrella—something about “looking professional” and seeming like you didn’t ignore your own weatherman. She sees an old lady walking into a nearby building with an umbrella. “Don’t you dare,” her photographer says, looking at his watch. But Ali takes off after the lady, scares her half to death and borrows her cartoon character-laden umbrella, saying “it will be on TV.” The newscast goes on as planned, with some chuckles from the studio.

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Balance, flexibility and making things work are important skills in Ali’s tool belt—they keep her relationships vibrant, her life fulfilling and her job successful.

Professional Priorities Ali says she has seen TV journalists who are consumed by the search for recognition and notoriety, but that isn’t why she entered the industry. “The most successful journalists, at least in my experience, are the ones who don’t get into the TV industry to be on TV,” Ali says. “I think that the journalists who genuinely love to tell stories and genuinely love to learn and meet people and help improve the quality of people’s lives by giving them information they need to know… are the journalists who really succeed.” Losing sight of that leads to a lack of balance, and less satisfaction with the job, she says. Her goal, upon entering the field, was to balance the trend toward negativity in the news. “We turn on the TV, and see the news, and so much of the time it’s so negative, and so depressing, and you know, you hear about death and disaster and all these terrible things,” she says. “I want to bring people news that puts a smile on their face, that’s interesting, or that helps improve the quality of their lives, and I want to highlight the goodness in our community and our world, because I believe there is so much of that.”

Staying Healthy “Fitness is definitely something I value, but right now my weekly fitness plan is seriously as organized as my kitchen, which isn’t a good thing,” Ali says. Ali Monsen covering the 60hAnniversary of Disneyland.

The TV Lifestyle

A structured fitness plan is difficult with Ali’s ABC4 work, with changing shifts and the on-call nature of things. The week of this interview, she had to be to at work at 3:30 am every morning.

“I think I’m really different from a lot of TV journalists in that I love my career, but my career is not my life,” Ali says. “It’s a very important part of my life, but simply one part.”

“It’s hard to find a time and schedule and a fitness class or something that works well,” she says. “But I think the thing for me is that regardless of when I do it, I do it.”

Ali busted into the TV news world right out of college, no small feat for such a competitive market. But it hasn’t made her world lop-sided.

Ali says she has to be flexible with her fitness and even mesh other priorities with her fitness goals. For example, she’ll take speed walks with her mom, getting family time with her exercise. She loves hot yoga for both mental wellbeing and her physical health. She’ll research stories while running on the treadmill.

“In the short time I’ve been a TV journalist, I’ve come to realize how easy it is for work to completely take over your life,” she says. “In some respects it has to. You know, being a journalist you’re always looking for story ideas, you’re always on call. I think in the end for me it comes down to priorities.” Ali says she sees many important elements of her life: physical, mental, emotional, relational and spiritual. She says it’s important to be reassessing every single day, making a to-do list, not necessarily in the order of what has to be done, but what she values the most. Being a wife, daughter and sister comes first for Ali. She is the oldest of six kids, and says she’s always been a kind of second mom to her five younger brothers. Dance is another priority, which she has been doing her whole life. She now teaches part time at a center for troubled teens.

“Without all these things, life wouldn’t be as fulfilling,” says Ali. Facebook.com/HealthyMiami

“Sometimes it is about balancing and incorporating several important priorities at once into your life,” she says. That said, Ali admits excuses are sometimes warranted, and that she’s no model of good health habits.

Continued on next page >>>>

Ali Monsen on Food DIETING

HEALTHY SNACKS

CHEAT FOOD

”I’ve never been a huge dieter. I find that when I restrict myself from certain foods, I end up craving those foods. I drive myself nuts until I have that darn sugar cookie or whatever it is.”

Yogurt, pineapple, cheese sticks and pretzels are a few of her go-to snacks that don’t sap her energy. When she does get the chance for a full meal, she avoids eating a lot of meat. Beans are a more common source of protein for her.

“I’m always holding a Big Gulp cup. Diet Coke with vanilla. It’s my go-to vice.” She does have the rule of not drinking before noon, however.

March 2016

Ali with her husband Jaden.

Ali’s Go-To Workouts 1. Teaching dance

(anything from ballet to hip-hop)

2. Hot yoga 3. Speed walking

“There have been times that I’ve been so overwhelmed in my life with so much that getting to the gym was the last thing on my mind,” she says. “I was just lucky to get to sleep at a decent hour, and have some amount of nutrition in my body. But again I think it comes down to balance and priorities. If it’s a priority for you, then you can make it happen.”

Food and Energy Busy, early mornings, sciatic pain from scoliosis and deadlines can be draining, but Ali says she has to keep her energy levels up, especially for live shots. She says early morning producers will laugh at her from inside the control room because she’ll be doing jumping jacks or fake kickboxing to get hyped minutes before a shot. When it comes to food, Ali says her job can easily lead to terrible eating habits if she’s not careful. “TV news is so hard, because we’re lucky if we have ten minutes during the day for a lunch break,” she says. “We’ll swing by a drivethrough and grab something.” But Ali says as she’s found ways to eat healthier, she’s noticed a difference.

“I’ve realized how much healthy eating does influence the way that I do my job, the way that I write, the way that I report, the way that I present myself on TV.”

“Just recently, I’ve realized how much healthy eating does influence the way that I do my job, the way that I write, the way that I report, the way that I present myself on TV,” she says. In particular, Ali says she’s much sharper with a good breakfast—better able to recall the information she’s trying to get across to viewers.

Setbacks Since high school, Ali has dealt with pain and back problems from scoliosis. Bulging discs, slipped discs and back pain have been significant obstacles throughout her life. She says that one of her hips even sticks out farther than the other. In high school, because of dance and strenuous exercise, the health problems resulting from scoliosis got so bad she couldn’t even sit down or dress herself for a few months. Eventually she had to stop physical activity altogether, for about a year, to recover. Professionally, scoliosis is a burden as well. She hates making cameramen carry all of the equipment, and sometimes finds herself toting bags in high heels or wedges. “It’s not necessarily a good combination,” she says. “Sometimes I come home and it hurts. It hurts really bad.” Hot yoga and massages help, as does stretching and dancing, but scoliosis is a regular hurdle in Ali’s life, one that she’s learned to manage gracefully and without complaint. In fact, Ali seems to have made a habit of jumping hurdles in all aspects of her life. But at the same time, nothing important is left in the dust.

28 HEALTHY MAGAZINE

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March 2016

FITNESS

CROSSFIT

CRAZY

WHAT DOES YOUR EXERCISE DO FOR YOU? You can bench press 180 pounds, but you missed the bus because you can only run 200 yards before having to stop. Or maybe you can run five miles easily, but you lifted up a box and pulled a muscle. Is your exercise helping you?

One of their ads critically shows a man in a headband sitting on a stationary bike reading a comic book and drinking a soda. Certainly we all have an inclination to take the easier road, to nudge ourselves rather than really push ourselves.

The Body Progressed

CrossFit calls out the people who walk away from a workout barely sweating. If fitness is a goal, it is going to take some serious effort.

Certainly, lifting weights and running both have their numerous benefits, but complete fitness is true liberation. That’s the idea behind CrossFit, the fitness regimen that mashes together weightlifting, sprinting and gymnastics to help improve the body at multiple levels.

Early adopters of the program included firefighters, SWAT teams and special-ops personnel. The intensity of CrossFit makes it not right for everyone.

Go on Crossfit.com or search online for a workout that fits you. Remember that the idea is to not get settled into one type of exercise.

“It must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world’s best athletes,” says the CrossFit website. “You would be well advised to take on the WOD (workout of the day) carefully, cautiously, and work first towards completing the workouts comfortably and consistently before 'throwing' yourself at them 100 percent.”

“In sum, our specialty is not specializing,” the CrossFit website says.

There are two paths for people interested in trying CrossFit: working out on your own or at a CrossFit gym. But what is the workout? It is up to you and whomever you’re with. CrossFit is often done in groups, which provides a powerful peer boost. The workouts often involve interval training, meaning going all-out for a certain amount of time doing certain exercises.

“Fitness is the ability to do real work,” their website declares. “After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance and advantage.”

30 HEALTHY MAGAZINE

WHO SHOULD DO IT?

and box jumps. Jump roping, rows, squats and a hundred other exercises are on your list of options.

A driven, ambitious person who is already physically capable is probably the best candidate for CrossFit.

For example, one CrossFit workout involves a 15-minute circuit of push-ups, deadlifts

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March 2016

F I T N E SS

WAYS TO USE DUMBBELLS LIKE NEVER BEFORE

1 2

DUMBBELLS CAN BE USEFUL TO USE ESPECIALLY IF YOU DO NOT HAVE ANY OTHER FORM OF GYM EQUIPMENT. YOU CAN GET GREAT RESULTS FROM DUMBBELLS BY BEING CREATIVE WITH YOUR EXERCISES. HERE FIVE WAYS TO USE DUMBBELLS LIKE NEVER BEFORE. 32 HEALTHY MAGAZINE

DUMBBELL BOX JUMPS The first way is to use them is your box jump workouts. A good rule of thumb is to start off with 5-pound dumbbells, with a key emphasis on bringing your knees up as high as you can, when performing the box jump.

DUMBBELL PUSH-UPS The second way to use dumbbells is to do push ups using the dumbbells and adjusting angles to work different parts of your upper body. For example, use the dumbbells wider than shoulder width and do a set of wide width pushups and then move the dumbbells close together to mimic diamond pushups. If you cannot do a full pushup, start on your knees and perform pushups until you can do a full push up.

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SINGLE ARM MOVEMENTS The fourth way you can use dumbbells is to use them in single arm movements, which will help you balance out your muscles on each side of the body while also challenging the core. Make sure to flex on each repetition. The more you focus on the movement, the better the results you will get because in exercise the quality is significantly more important than the quantity.

COMBINE DUMBBELLS WITH CARDIO

The fifth way to use dumbbells is to combine them with your cardio training by performing shoulder punches, shoulder presses, and bicep curls, while walking or lightly jogging on a treadmill. The keys to doing this is to make sure you use a light weight such as 3,5,8 pound dumbbells and do them in rhythm to your cardio. Be careful to not overdo it.

SWINGING DUMBBELL WORKOUTS The third way to use dumbbells is while holding the weight in front of you, and then swing it between your legs, and back up. The key is to control the movement and make sure you are not using too much momentum so you can protect your back while also getting the maximum benefit from the exercise. Make sure to flex your abs on each rep and focus on breathing in and out in a comfortable and natural way.

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ABOUT THE AUTHOR

Dumbbells are a great way to switch up your workouts or even to build your entire workout program. It is all about creativity and consistency so if you have any questions or trouble always make sure to seek out a personal trainer to help you.

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

March 2016

FITNESS

\ \ FITNESS 101 health / /club FIND THE PERFECT GYM

Joining a

CLASS SCHEDULES:

Joining a health club is a great way to jumpstart your fitness. But how do you choose the right one? The experts at the American Council on Exercise (ACE) advise customers to consider these factors:

If you want to join group classes, make sure the club has a variety of them scheduled at times that work for you.

STAFF: Personal trainers and group class leaders should be certified through a recognized certification organization such as ACE. HOURS: Make sure the

club is open at times you’ll want to use it. Visit to see how crowded the classes are and how long the lines for exercise machines are during those times.

TEST DRIVE: Try the club out before you commit to an extended club membership. Ask for a free trial!

PAYMENTS: Get all the details about club fees. Is there a membership fee in addition to monthly fees? Are some services extra — for example, towels and child care? Are there any specials?

LOCATION: Choose a location that’s close to either your home or work, along your regular beaten path. If it’s not conveniently located, it’s too easy to skip.

15-MINUTE FITNESS: ORIENTAL ORIGINS REVITALIZE YOUR ROUTINE WITH THESE FAR EAST TRAINING SECRETS This Oriental conditioning technique provides one of the best total-body workouts available. Perform the first exercise below for 20 seconds, rest for 10 seconds, and then repeat, continuing this back-and-forth sequence for four minutes. Follow the same procedure with the other two exercises, resting 60 to 90 seconds between them. Time to completion: 15 minutes. Do this workout three days a week, resting one day between sessions.

34 HEALTHY MAGAZINE

CHIN-UPS Hang from a chin-up bar with an underhand grip (palms facing you) and your elbows slightly bent. Pull yourself up until your collarbone almost touches the bar, pause, then lower yourself to the starting position. If chin-ups are too difficult, use an underhand grip on a lat pulldown machine. PRISONER SQUATS

Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head. Keeping your elbows back, bend at the hips and knees to lower your body until your thighs are parallel to

REPUTATION: Ask around to find out how others feel about the club. Check with the Better Business Bureau to make sure there aren’t any complaints on file. LITTLE DETAILS: As you tour the club, take note of how clean it is, how loud the music is, and whether the machines are maintained. Is the atmosphere a good fit for you? Choosing the right gym is key to sticking to your fitness program. Find one that suits your style and personality, and you’ll be on track for a fitter, healthier you.

the floor. Press back up to the starting position and repeat. If the basic prisoner squat is too easy, try this: At the bottom of the move, explode upward so that your feet come off the floor a few inches. Land softly and sink into your next repetition.

PUSH-UPS Assume the classic push-up position, with your weight on your hands and the balls of your feet. Space your hands just wider than shoulder-width apart. Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

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WEIGHT LOSS On the other hand, we’re all familiar with the dietary side of the equation. Everybody eats. And mentally, it’s less of a challenge to contemplate changing what you’re already doing than it is to imagine starting something that’s not already part of your life, like working out. So of the diet/exercise duo, the dietary changes usually seem less threatening to people. And the good news is that the way to start losing weight just happens to be in the diet, not in the daunting exercise component.

Find a balance.

diet to get it off,

exercise to keep it off Most people understand that in order to lose weight, you have to use more calories than you’re taking in. It’s the principle of energy balance: if you consume more than you burn, you’ll gain weight; if you burn more than you consume, you’ll lose weight.

WRITTEN BY CAROLINE J. CEDERQUIST or many people, it could actually be much easier than the awful challenge they’ve anticipated, but it would help to understand the two parts of the weight-loss prescription and the roles they play. Research shows that for most overweight people, the prospect of exercising is the most daunting obstacle in any weight-loss attempt. That’s not surprising. Starting a workout regimen can make a person feel quite vulnerable. Most of us feel a little uneasy starting something new, even when it doesn’t involve something as personal as our body image. And for most overweight people, physical activity is a pretty unfamiliar experience, or at least a long-lost one.

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HERE’S WHY: MOST PEOPLE UNDERSTAND THE ENERGY BALANCE PRINCIPLE in theory, but they don’t understand how much activity it actually takes to burn off say, a hamburger and fries. And they don’t realize that the main purpose of exercise in a weight management program is not really to burn off the lunch you’re eating today, but to retool and train your body’s systems so that they’re better at burning up the lunches you’ll be eating a month, a year, or two years from now.

CONSIDER:

EXERCISE ALONE WON’T TAKE OFF 50 POUNDS OF EXCESS WEIGHT. That would demand a phenomenal caloric output, one that would literally be impossible for most of us. That’s because the majority of the energy we burn is used up not in our physical movement and activities, but in simply metabolizing our fuel and supporting essential systems. For instance, you’ll burn about 100 calories in an hour of good walking. But you’ll burn about 60 calories in an hour of good sitting around!

IF YOU’RE TRYING TO TAKE WEIGHT OFF, YOU’VE GOT TO ADJUST THE DIET, and as we’ve noted, most people really find that an easier place to start. I often have patients start with a dietary approach alone. Once their dietary changes have easily taken off a few pounds, without exercise, increasing their activity level doesn’t seem so intimidating. In fact, most people are raring to go, excited to see what a difference it will make to increase their energy expenditure. And what researchers have found is that when people add 30 minutes of moderate intensity activity each day, taking three 10-minute walks, for instance, the biggest difference shows up for people who had been unfit and sedentary. Their cardiovascular fitness levels were twice as good as folks who did not undertake the 30 minutes of activity, and their death rates were half those of their inactive counterparts.

March 2016

Fitness IN THE LOOP

SUPER STRETCH

Flexibility exercise and training allows the body the activity it needs in order to achieve a wider range of motions. The joints as well as the muscles surrounding it can deteriorate or can only enjoy limited range of movement over time if seldom used. With exercise and regular training, the joints can become more flexible and the muscles build up to help support each movement. Besides increasing the joint’s ability to move, flexibility exercises also help provide balance to various muscle groups during periods of exercise and physical activity. This can be effectively improved through regular flexibility training and stretching exercises.

fifty percent Source: msnbc.com

TAKE NOTE OF

Weighty Decisions

What burns more fat — running on the treadmill or a half hour of weights? Answer: Running will burn more calories at the moment, (perhaps 300 calories for half an hour) but a half an hour session will suck up more calories throughout the day because the body needs to recover from muscle break down. In addition, the more muscle you have, the more your body will metabolize fat and increase your caloric effectiveness. So PUMP UP! Source: everydayhealth.com

36 HEALTHY MAGAZINE

DECREASED CHANCE OF DEATH FOR SWIMMERS COMPARED TO SOFA SITTERS, WALKERS AND JOGGERS, ACCORDING TO SOUTH CAROLINA RESEARCHERS WHO FOLLOWED OVER 40,000 ADULTS FOR OVER THREE DECADES. Source: medpagetoday.com

Strong Abs

Ladies, you’ve probably heard of Kegels before, but engaging your pelvic floor (act as though you’re trying to stop your urine midstream) before and during any abs exercise you perform will better engage your transverse abdominals. These abs act as a girdle for your entire core, giving you a tighter midsection — quite literally — all the way around. Source: shape.com

LIVING ROOM FITNESS

Zumba Fitness sold its six millionth copy last month, highlighting the increasing popularity of interactive fitness video games. The sequel to the game, Zumba Fitness 2, has already sold one million copies, despite having just been released last November. But if video games aren’t your thing, or if you don’t own consoles, you can now look for your favorite workouts online—several fitness studios have begun streaming their routines, according to the IDEA Health and Fitness Association.

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Fitness

SPRING CLEANING

SPRING

INTO CLEANING 7

Household chores that WAYS TO help you burn more.

BURN CALORIES!

BY TIFFANY WALLACE

t’s finally spring. Time to open the windows, feel the warm air, smell the cherry blossoms and do some deep cleaning. It may not sound like fun at first, but if done right, you can actually burn quite a few calories while cleaning your home. “When you clean, you are up on your feet, walking back and forth, climbing up and down, lifting and carrying, says fitness coach Denise Hall, “This is the perfect set up for a great work out.” We’ve complied a list of tips to get the most out of your spring-cleaning time. Keep in mind these chores are most affective if you really get moving! So turn up the music, dance around and dramatize everyday movements while cleaning. You’ll see results for both you and your home in no time. Assuming a weight of 130 pounds, the calories burned per hour for each exercise is listed. Source: calorielab.com/burned.

DUSTING: 89 CALORIES

MAKE YOUR BED: 59 CALORIES

VACUUMING: 148 CALORIES

WORK ON THE YARD: 89 CALORIES

Doing this little chore every morning can help you start the day by burning a few calories. Want an extra little workout? Changing your sheets every couple weeks will help you burn even more.

Instead of standing in one place and moving the vacuum back and forth, try walking with the vacuum as much as possible. “If you’re really getting into it, and you’re using all your vacuum extensions and

While being outside when the weather is good is a natural immunity boost, “Mowing the lawn, raking leaves, and organizing the garage can lead to some serious calorie burn,” Hall says.

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Dusting can be one of those things we put off for weeks, but since you’re doing a deep cleaning, why not make the most of it? “In yoga classes there are several poses that have you raise your hands over your head and stretch up as tall as you can,” body transformation coach Amanda Moxley says. “You can do similar motions while dusting. Be sure to alternate dusting with your right and left arms as well.”

CLEAN THE BATHROOM: 165 CALORIES Being the least favorite to clean, why not try and finish this one as fast as possible? Give yourself a time limit, and quick-clean till your time is up. Be sure to scrub the floors on your hands and knees instead of a mop to put in some extra effort. You’ll be amazed how quickly you start breaking a sweat and see sparkling clean tile again.

vacuuming the stairs, that can also give you a workout,” Moxley says.

SWEEPING AND MOPPING: 136 CALORIES Founder of the total wellness program “Transform,” Angela Martindale says she loves taking a break from cleaning the floors to use a broom or mop stick for shoulder presses and lunges. “The slower the motion, the more intense it will be,” she says. “If you’re looking for more of a cardiovascular workout you can do them a little bit faster.

DO THE LAUNDRY: 77 CALORIES “You will be surprised when you feel like you just ran a marathon from merely running up and down the stairs a few times with heavy loads of laundry,” Hall says. If you’re sitting down while folding your laundry, this is a good time to stretch out your muscles.

March 2016

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with a focus on knee and shoulder surgery.

trust your knees &

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March 2016

F I T N E SS

GETTING SPRING FIT

WRITTEN BY LAUREN TURVILLE

WITH SPRING WEATHER ON OUR DOORSTEP, HERE’S A GUIDE ON HOW TO GET IN SHAPE WITH SOME FUN INDOOR AND OUTDOOR ACTIVITIES 40 HEALTHY MAGAZINE

When the colder weather rolls in, finding the motivation to go running is difficult for most of us. It’s hard to stay fit during this time when our normally enjoyable outdoor jogs become too cold, hard-to-breathe trudges and we would rather curl up in bed with a book than exercise.

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Luckily, there are ways to stay in shape during these waning winter months as we approach nicer Spring weather. We have two options: work out indoors or embrace the cool outdoors and try out some fun fitness options. Here are some good alternatives to outdoor jogs in the colder air.

HIT THE INDOORS JOIN A GYM Now is the perfect time to invest in a gym membership. They provide the equipment; all you have to do is show up. And memberships today are often flexible enough that you can get out of them easily when the spring hits.

PLAY SPORTS There are many indoor sports to choose from: indoor soccer, tennis, basketball, etc. You can pretty much pick a sport and go for it. Have you explored all the local gyms in your area? Try schools and churches, which often have gyms that can be used, with the right connection. Some prefer to join a league.

PICK UP JUMP ROPING Jump roping is one of the healthiest activities for you. Vigorous jump roping is a high calorie burner and you can jump rope just about anywhere, making it ideal for completing a quick indoor workout session. Here are some jump rope workouts we like: www.fitnessmagazine.com/workout/arms/express/jump-ropeworkouts

EMBRACE THE COLD TRY ICE-SKATING FOR A CHANGE Take advantage of the beautiful outdoor ice rinks and pick up ice-skating. Skating is easy on your joints, but still very efficient for increasing your heart rate.

HIT THE SLOPES Nothing is prettier than mountains covered in snow so take advantage! Before it all melts away, the warmer Spring months are a great time to experiment with skiing, snowboarding, or snowshoeing; all great ways to burn calories and build muscle.

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ROCK THE WORKOUT If you canâ&#x20AC;&#x2122;t quite find the motivation to work out, go climbing instead. Try out a rock-climbing gym and see what all the fuss is about. Climbing is a whole other zen-fit vibe and is an amazing total body workout. Plus, itâ&#x20AC;&#x2122;s better cardio than you might think!

SPRING SLOPES

March 2016

JUNK CREEP WE TEND TO ACCUMULATE A LOT OF UNNECESSARY STUFF OVER TIME. TOSS IT, ALREADY! WRITTEN BY JOHN A. ANDERSON

John Mayer’s song ‘1983’ is awesome for a few reasons, but the end lyrics are thought provoking: “Whatever happened to my lunchbox? When came the day that it was thrown away? Seems I should have had a say, in that decision.” 42 HEALTHY MAGAZINE

Aside from my 300+ vinyl albums collection that my mom sold for $25 total in a garage sale after I had moved out— I’m still not over that one—it’s obvious that we tend to accumulate stuff. Shopping is not just for necessities, it’s quite the pastime, and some even call it retail-therapy, so unless you have a process for culling the clutter, it’s going to sneak up on you. And, when you finally get around to it, you face a tough, sometimes emotional task. Even if you don’t consider yourself to be a classic hoarder, ridding yourself of junk creep can involve a lot of mental toughness, resolve, and simply letting the past go. If you’re not up to tackling it all in one massive effort, it may be best to start slowly with a consistent plan of tossing one item away per day. Stick to that for a month, and you essentially get rid of 30 things you don’t need. And, to be clear, “tossing” may mean trash, but in many cases, it could/should mean tossing it into a box in the garage to be donated or recycled.

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OUR FRIENDS AT POPSUGAR.COM HAVE COMPILED A FAIRLY USEFUL LIST OF 116 TYPES OF ITEMS THAT WILL TAKE YOU ABOUT FOUR MONTHS TO DISPOSE OF:

TRY THESE GENIUS TIPS AND QUELL THE JUNK CREEP 1. 15-MINUTES A DAY. Take 15 minutes

every day to clean and organize. That may mean straightening drawers, hanging clothes, dusting the bedroom, filing bills and receipts, and trashing trash. 15 minutes will perform wonders. Try it for a month.

2. JOY OR JUNK?

Ask yourself if something brings you joy. If it does, put it in a proper place. If not, toss it. Just because Mom gave you that sweater 5 years ago doesn’t mean you need to keep it. Simply be honest about whether things fit or whether you will really ever wear something again. Hold it up, ask if it brings you joy. If not, thank it for it’s ‘service’ and toss it in the donations box. You’ll feel free, and perhaps another will love it.

3. SELL IT. Can you make some coin by selling old, functional appliances or furniture? If you think so, try it out on Ebay or some other local classifieds. Who knows? Of course, you can always organize a yard sale. This works well if you combine it with other neighbors.

4. GO DIGITAL. Scan receipts and other key documents, including birth certificates, warranties, loans, etc. Cyberspace storage takes up so little room in your home! File away the important document stuff, and shred the rest.

5. MAGAZINE MAYHEM. Most magazines

stack up pretty quickly. Whether you read them or not, your not likely to use them again. Keep a folder of favorite clippings, and recycle the rest.

6. SYSTEMIZE. Establish a system to man-

age junk creep moving forward. Learn to quickly ditch useless items and things you know you don’t love. Have a donation box handy and fill it regularly. Every time you buy a new item, get rid of an old one. For mail, create a sorting system of “to do, to read, to file, to shred.”

And, if you really need help getting organized, consider hiring a pro-organizer. They will cost a bit, but pressing the organizing reset button may be worth it. Go to the National Association of Professional Organizers website - www. napo.net - to find a person in your area. There are specialists in every field, from garages to computers.

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• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

THE OTHER SIDE OF A PAIR OF LOST EARRINGS YOUR DISH SPONGE. EW. CARDS WITH NO SENTIMENTAL VALUE RECEIPTS YOU DON’T NEED TICKET STUBS SOCKS WITH HOLES. DUH. OLD T-SHIRTS LEFTOVER CHANGE DRIED FLOWERS MAGAZINES & NEWSPAPERS CDS HAIR ELASTICS THAT HAVE LOST STRETCHINESS HAIR ACCESSORIES YOU DON’T USE SHOES THAT DON’T FIT OR THAT YOU DON’T WEAR EXTRA PHOTO PRINTS LITTLE KNICKKNACKS (DESIGNATE A BOWL & FILL IT) KITCHEN THINGS YOU DON’T USE COOKING UTENSILS YOU HAVE TWO OF TIRED BRAS STUFF YOU NEVER WEAR CLOTHES THAT DON’T FIT GIFTS YOU DON’T LIKE OLD TOWELS OLD MAKEUP OLD TOILETRIES & TOOTHBRUSHES DRY CLEANER HANGERS EXPIRED OR SAMPLE-SIZED TOILETRIES EXTRA BUTTONS EXPIRED SAUCES TOYS NOBODY PLAYS WITH EXPIRED MEDICATION DRIED-UP NAIL POLISH BILLS YOU DON’T NEED TO KEEP EXPIRED COUPONS HALF-FINISHED PROJECTS OLD PAINT OLD PAPERWORK DVDS YOU DON’T WATCH SNACKS YOUR PETS DON’T EAT DAMAGED CLOTHING YOU CAN’T MEND STAINED CLOTHING YOU CAN’T CLEAN OLD PROM DRESSES SCRATCHED NONSTICK COOKWARE OLD UNDERWEAR OR SWIMWEAR THAT’S LOSING ITS STRETCH OUTDATED ELECTRONICS RUSTY JEWELRY STOCKINGS WITH RUNS PENS THAT DON’T WORK CLOTHING YOU’VE OUTGROWN NECKLACES / BRACELETS WITH BROKEN CLASPS CABLES AND WIRES YOU DON’T USE WORN-OUT SHEETS AND BEDDING NEAR-EMPTY BOTTLES OF CLEANING PRODUCTS OLD BUTTONS FOR CLOTHES YOU NO LONGER HAVE WORN-OUT BATH MATS BROKEN ELECTRONICS PURSES YOU NEVER USE OLD PILLOWS. (THINK ABOUT IT!) WORN-OUT SHOES

WEDDING INVITES SAVE-THE-DATES WEDDING FAVORS YOU DON’T USE OLD WALLETS THAT YOU DON’T USE BROKEN KITCHEN EQUIPMENT SPARE FURNITURE PARTS YOU DON’T NEED FURNITURE MANUALS BOXES UNUSED VASES EXTRA TUPPERWARE YOU DON’T NEED OLD MAIL JUNK MAIL TRAVEL BROCHURES BOBBY PINS OLD CRAYONS / ART SUPPLIES, & INKLESS MARKERS RANDOM CONTAINERS AND JARS UNUSED STATIONERY, STICKERS, AND STICKY NOTES RIPPED DENIM OLD ARTWORK OR OLD CHILDREN’S ARTWORK USED AND RIPPED ENVELOPES BROKEN OR OLD IPHONE CASES OLD UNUSED BATTERIES EXTRA AND UNUSED COFFEE MUGS OLD SPICES ADDRESS LABELS FOR YOUR OLD HOUSE WRINKLED RIBBON AND BOWS FOR GIFT WRAP CARDS OR GIFTS FROM EXES FREQUENT SHOPPER CARDS YOU NEVER USE MATCHBOOKS OLD SHOPPING BAGS OLD CALENDARS OLD FOLDERS MAGNETS CLOTHES THAT ARE OUTDATED OR FROM COLLEGE BROKEN CHRISTMAS DECORATIONS CHRISTMAS LIGHTS THAT DON’T WORK FRAYED TOWELS EXPIRED FOOD COMPUTER CORDS, FIREWIRE CORD, ETC. YOU DON’T USE OLD AND OUTDATED SOFTWARE CDS FOR OLD COMPUTER PROGRAMS OLD CELL PHONES HAND-ME-DOWNS YOU’RE GUILT-TRIPPED INTO KEEPING FREEBIE T-SHIRTS YOU NEVER WEAR OLD FORTUNE COOKIE FORTUNES OLD BANK STATEMENTS OLD PLANNERS DELETE EMAIL SUBSCRIPTIONS FROM SITES DELETE EMAILS YOU DON’T NEED DELETE UNWANTED MUSIC FROM YOUR ITUNES EXTRA BUTTONS THAT COME WITH NEW CLOTHES GAMES THAT ARE MISSING PIECES OLD SCHOOLBOOKS YOU’LL NEVER USE AGAIN PAPERS YOU HAVE BACKED UP ON THE COMPUTER BOOKS YOU’VE READ AND DON’T WANT TO DISPLAY CELL PHONE COVERS YOU’RE OVER OLD MANUALS TO ELECTRONICS CELL PHONE ACCESSORIES YOU DON’T USE ANYMORE FLATWARE, PLATES, & CUPS THAT DON’T MATCH YOUR COLLECTION, PLUS DINGY KIDS PLATES Y

March 2016

healthy recipes

chicken enchilada soup

Chicken Enchilda Soup SERVING SIZE: 6-8

INGREDIENTS

DIRECTIONS

1 lb.boneless chicken breast 2 cups chicken stock, low-sodium 1, 15 oz. can of medium enchilada sauce 1, 15oz. can of black beans, rinsed & drained (or 1.5 cups dry beans, prepared) 1, 15oz. can of red kidney beans, rinsed & drained (or 1.5 cups dry beans, prepared) 1, 15oz. can fire-roasted tomatoes w/ juice 2 cloves minced garlic 1 white onion, diced 1 tsp. ground cumin 1/4 tsp cayenne 1/4 tsp turmeric

• • • • •

Add all ingredients to the slow cooker. Give it a stir! Cook on high 3-4 hours or low 6-8 hours. When it’s finished shred the chicken with a fork. Top with tortilla chips, fresh cilantro, shredded cheese, or avocado!

Optional: 1/4 tsp. chili powder

44 HEALTHY MAGAZINE

Healthy-Miami.com

giving recipes a healthy makeover

brownie batter banana pancakes

Brownie Batter Banana Pancakes MAKES: 2-3 SERVINGS

INGREDIENTS

DIRECTIONS

1/4 cup oat flour (simply ground up old fashioned oats) 1/4 cup White Whole Wheat Flour 1/4 cup cacao or cocoa powder 1 ripe banana, mashed 3 eggs 1 tsp. vanilla 1 tsp. cinnamon 1/4 tsp. nutmeg 1/2 tsp. baking powder

•

Top with bananas, chocolate-chips, and pure maple syrup **These pancakes are naturally dark, so chances are they aren’t burnt. If they bubble in the center, they are probably ready to flip.

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•

Whisk the eggs and then add the mashed banana, vanilla, cinnamon, and nutmeg. Mix until combined. Slowly add the oat flour, wholewheat flour, baking powder, and cacao powder and stir until combined. The batter should be thicker. Preheat a pan over medium heat. Grease with coconut oil or non-stick spray. Add spoonfuls of the batter and cook until the sides begin to curl under and are easy to flip, about 1 minute per side.

KAIT MILLER —Kaitlyn is a health blogger with her

master’s degree from the University of Virginia where she focused on motivation and health education. While in graduate school, Kaitlyn was inspired to create kaitgmiller. com as a medium to teach others about healthy living, nutritious recipes, and everything in between. Her desire is to equip others with the knowledge and ability to live a healthier life, while eating the foods we love, just without the guilt. She gives recipes a healthy makeover with wholesome, nutrient-rich ingredients. The purpose of her blog is to leave you feeling encouraged and hopeful during your personal journey to health. When Kaitlyn is not developing recipes or researching the latest health trends, you can find her hanging out with her two pups, Evra & Winnie. She loves traveling, experiencing new foods, and being outdoors. KAITGMILLER.COM

March 2016

nutrition notes NUMBERS, STUDIES, AND STATS

HUNGER GAMES

BREAKFAST BLUNDERS

ways your body tells you you’re hungry… even when you’re not

Instead of spooning refined carbs and milk, pack protein and fiber into your breakfast routine. Try an egg (fried or scrambled) accompanied by a cup of low-fat yogurt with one half cup of low-fat granola and chopped fruit. This high-mileage breakfast will energize your morning and take you all the way to lunch before you start feeling hungry.

Edited by Michael Alexander

VARIETY

If you suffer from the munchies or cravings for dessert on a full stomach, your diet may suffer from lack of variety. At each meal, our bodies

crave diverse flavors and textures. If these cravings go unsatiated, our bodies want to eat until they are

TIME OF DAY

managers and owners play on your

SIGHT FOOD

As you get hungry, your metabolism

Seeing food you like, whether real, in pictures or in your mind, induces appetite and falsely triggers the body to anticipate eating. The false anticipation followed by salivating, the body’s natural preparation for incoming food, leads to actual eating.

3 SMELL OF FOOD

Who can resist the smell of the corner bakery or a whiff of the mall’s Cinnabon? Smelling food triggers the insulin secretion that makes us feel hungry.

4 REFINED CARBS

Meals heavy with refined carbohydrates, such as sugars and white flour and pastas, launch blood sugar levels only to bring them crashing down just a few hours after eating. This blood-sugar crash mimics the feeling of fasting, provoking you to eat to recover.

46 HEALTHY MAGAZINE

When you need a little something to tie you over, reach for a three-cup serving of low-fat popcorn. Salty or sweet, this crunchy comfort food is surprisingly high in protein and fiber – the dynamic duo when it comes to satiety. A 100-calorie bag serves up 4 grams of filling fiber and 3 grams of satiating protein. Plus, the awkward shape of the kernels fills a lot of stomach room, maximizing satiety.

tooth, add a fruit accompaniment to a

We each have our own eating routine throughout the day. Whether you wake up and immediately eat a bowl of cereal or you wait to eat until after going to the gym, your body knows when to expect food. Hunger at certain times of the day becomes a conditioned response, not always out of hunger, but out of our body’s expectations.

SNACK SMARTS

satisfied. To solve a chronic sweet

6 TEMPERATURE

savory dinner.

Ever wonder why restaurants keep their temps so cool? Restaurant body’s hunger and satiety signals. slows and your core temperature drops, signaling a need for calories. As you eat and restore your metabolic rate, your body warms. Body heat is a signal for satiety. If you body cannot warm – say, in a cold restaurant – the heat satiety signal never registers and you

7 ALCOHOL

SWEET SATIATION

overeat.

To satisfy that sweet tooth after dinner, add a sweet and tangy accent to a savory meal. Remember, your body seeks variety in taste and texture at every meal. A “chronic” sweet tooth can be quieted by adding apples, berries or orange slices to a dinner salad or a pilaf dish. Or try a fruit salsa over pork or fish. These sweet – and healthy – accompaniments will help stave off dessert cravings.

Drinking alcoholic beverages impairs judgment, which can easily lead to overeating, especially when drinking around food. However, alcohol itself does not stimulate appetite.

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What's TRENDING IN Nutrition .

>> Advisor NUTRITION

take on a gelatinous texture when placed in liquid (a secret of vegans). Chia seeds are loaded with omega-3 fats, fiber, calcium, phosphorous, magnesium, manganese, copper, iron, niacin and zinc.

5.) Tart Cherries Tart cherries have the highest antiinflammatory content of any food; therefore, many people with gout, arthritis and joint

There are fashion trends, hairstyle trends and yes, there are even food trends. It is not that the beneficial components of these foods haven’t been known before 2013. Rather, they achieve prominence when a celebrity or famous nutritionist or doctor touts the purported benefits of certain “exotic” foods. So, what are the hot foods/ beverages in 2013?

pain report significant pain relief when

2.) Greek Yogurt

ingesting tart cherries. Additionally, studies

Both Greek and regular yogurt, in their plain,

have shown that tart cherries fight heart

non-fat or low-fat forms, are healthy dietary

disease and help with sleep since they

options. They're low in calories and packed

contain melatonin, the sleep hormone.

with calcium and live bacterial cultures

Since you would need to eat an entire bag

which promote a healthy digestive track.

of these cherries on a daily basis to reap the

The Greek version, however, has less sugar,

benefits, most people drink tart cherry juice

half the carbohydrates, half the sodium and

or take it in a pill form.

almost double the protein of regular yogurt.

3.) Quinoa

6.) Kale Kale is a leafy green that comes from the

If you are looking for a low carbohydrate

same cruciferous family as Brussels sprouts,

alternative to pasta or rice, quinoa might

cabbage and collard greens. Kale packs a

be the answer. Quinoa is a healthful grain-

punch when it comes to health benefits. It

like seed that is similar in appearance to

helps lower cholesterol, fight cancer and

couscous. It provides all nine essential amino

detox the liver. It is high in Vitamin A, C,

acids, making it a complete protein. It is rich

K, calcium, fiber, copper, potassium, iron,

This is perhaps the most praised compound

in B vitamins, fiber and magnesium and is

manganese, and phosphorus. Kale is also

on the list for good reason. Green tea contains

gluten-free.

rich in the eye-health promoting lutein and

1.) Green Tea powerful antioxidants that inhibit growth of

zeaxanthin compounds.

cancer cells. Research indicates that it also

4.) Chia Seeds

lowers blood pressure and cholesterol. If

Along with quinoa, chia seeds are one of the

you’re looking for an ally in your weight loss

highest plant-based sources of a complete

battle, green tea could be your new friend.

protein. These seeds, which resemble

Chemicals in green tea increase metabolism,

poppy seeds, can be purchased in seed or

reduce the amount of dietary fat the body

powder form and added to yogurt, oatmeal

absorbs, prevent fat cells from enlarging and

or smoothies. They can also be used as a

multiplying, and regulate blood sugar levels.

substitute for eggs in baked goods since they

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ABOUT THE AUTHOR Brooke Kittel

Certified Personal Trainer and Licensed Nutritionist. TacFitness.com

March 2016

NUTRITION LACEY BRUSCHKE, A SPECIALIST IN DIET AND NUTRITION, SHARES HER FAVORITE WAYS TO CURB A SWEET TOOTH AND KICK YOUR SUGAR CRAVINGS.

THE TRICK TO KICKING A SWEET TOOTH

Think nutrient dense carbs (fruits and veggies), not bad carbs (cookies). Too often people go on these fad “no sugar” diets and at first it works well and they feel great. The problem is, our bodies need carbs to survive. They provide food and fuel to our brain and provide essential nutrients. For the next 24 hours, try to tally up how many good carbs vs bad carbs you consume.

Understand the label and serving sizes. One handful of your favorite candy is likely full of genetically modified organisms (foods that have been unnaturally altered), far more refined sugar than you should have in a full day, and possibly fat. If you really want that treat, plan for it, and enjoy it, mindfully.

Know the truth about sugar. Refined sugar is a concentrated source of quick energy for the body. If you have too much of it, to get rid of it, the body quickly sends it away to the fat cells so it won’t increase the blood sugar any more. Just 2 tsps of refined sugar can inhibit your weight loss for 3-4 days (Haylie Pomroy, The Fast Metabolism Diet)! It will weaken your immune system and it’s addictive!

Try natural alternatives such as stevia, xylitol, and agave. Fruit is my favorite alternative. For instance, instead of ice cream, freeze your favorite fruit. I promise it will satisfy your sugar cravings!

Skip artificial sweeteners. They are like poison for your body and your metabolism. They don’t lessen your cravings for sugar and are linked to obesity.

Check your stress. Many of us turn to sugar when we are stressed. Instead of going for your favorite treat, try exercise, reading a book, and taking time for yourself. Eventually, you will recognize the triggers that are steering you to sugar, and you can have strategies in place to thwart the cravings.

WRITTEN BY LAUREN TURVILLE

WHAT IF THERE WAS A WAY TO PUT A HALT TO CRAVING SWEETS? A RECENT STUDY SUGGESTS THAT THIS IS A POSSIBILITY. Our bodies become easily tolerant of certain foods, especially sugary and salty ones. The more we eat of these types of foods, the more we need of them to satiate our cravings. This idea of “tolerance” makes dieting very difficult. Luckily, a recent study shows that it is possible to reverse the process and get our sweet tooth needs under control. This study, published in the American Journal of Clinical Nutrition, provides speculation that reducing intake of sugary foods alters our taste buds. This means that when we eat these simple sugars more rarely, we taste them more intensely than if we were eating them all the time, making sugary foods more pleasant the less we eat them. Put simply, the trick to curing a sweet tooth is to eat less sugar. Now, this theory has not been proven entirely true. Some people involved in the study reported that they did not feel an increase in satisfaction of the sugary foods they were eating when eating fewer of them. On the contrary, the idea of slowing your sweet tooth by eating healthier is proven effective. Regardless, treating sugar as a pleasure to be used in moderation is a good mentality. Too many of us eat it as if it were a major food group. Temperance develops with practice, as with any habit.

Curbing your sugar consumption for an extended amount of time might be how you get control of your cravings, with the side benefit of possibly enjoying sweet things even more after.

48 HEALTHY MAGAZINE

Healthy-Miami.com

CUT THE CALORIES WITH THESE FOOD REPLACEMENTS swap this

for this

mayonaise

SAVE 72 C ALORIES

1 tbsp butter

sour cream

flour

BAD FAT FOR GOOD FAT

315 C ALORIES SAVED

234 C ALORIES SAVED

avocado

1 tbsp coconut oil

plain low-fat greekyogurt

black bean puree

sugar

670 C ALORIES SAVED unsweetened applesauce Facebook.com/HealthyMiami

March 2016

NUTRITION

WOULD A SO

DA TAX EVEN LE BIGGEST’S DISSECT T AGAIN T ARGUMENHE S SUGART CREATINGTS BEVERA SWEETEN A ED GE (SSB ) TAX .

IT WILL TAKE AWAY JOBS The beverage industry often argues that soda taxes will result in fewer jobs. Lisa Powell, PhD, a professor of health policy and administration at the University of Illinois at Chicago, says that the industry research in this regard fails to account for a couple of things.

A SODA TAX WOULDN’T ACTUALLY DO ANYTHING FOR PUBLIC HEALTH Researchers from the University of California, San Francisco (UCSF) and Columbia University analyzed the effect of a nationwide penny-per-ounce soda tax, and found that it could prevent 240,000 cases of diabetes per year, and could prevent nearly 100,000 cases of heart disease, 8,000 strokes and 26,000 deaths over the span of a decade. San Francisco city economist Ted Egan issued a report that found a sugary beverage tax would decrease consumption by 31 percent and raise more than $35 million. Of course, just because people drink 30 percent less soda doesn’t mean there will be a 30 percent drop in obesity. In fact, it’s hard to say how much obesity would be affected. There are plenty of estimates, but with so many soda tax proposals shot down, most soda-free diet successes are anecdotal at best. So called “consumption taxes” on tobacco have, however, reduced smoking rates and the resulting smoking-related health problems like heart disease and lung cancer. Tobacco taxation that raises the prices of cigarettes has shown to be effective in reducing smoking rates, especially among youth and those of low socioeconomic status. Research suggests a soda tax effect will be similar.

50 HEALTHY MAGAZINE

First, she says, they assumed that when individuals don’t spend money on soda, they don’t spend it at all. “That income is going to be spent on other things,” Powell says. The beverage industry may see some job losses, Powell explains, but a soda tax won’t result in a net change in jobs, because money will be moving into non sugar-sweetened beverages (often made by the same companies) and other industries. Second, the beverage industry research didn’t account for the revenue generated by a tax. A state government collecting tax revenue will spend that money on public transportation, healthcare, education and more, which requires labor. Research conducted by Powell that accounted for these variables, published in the American Journal of Public Health, found that a 20 percent increase in the cost of soda would result in no significant change in employment.

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IT WILL BE BAD FOR THE ECONOMY Taxes generally introduce distortions into the market, Powell explains, resulting in efficiency losses from an economics standpoint. But in the case of SSB consumption, there is already an economic imbalance that the tax is intending to correct, according to Powell.

WORK?

“In the case of tobacco or soda taxes that are proposed on the basis of changing behavior to improve public health, the actual reason you’re implementing the tax in the first place is because you are at an inefficient equilibrium to begin with,” Powell explains. “The tax is being used to correct an ineffiency, or market failure that is out there.” People are overconsuming sugary beverages because they don’t fully account for the impact of this consumption on their health, the healthcare industry and labor markets, Powell explains. Overconsumption of sugary drinks is linked to obesity, diabetes and other negative health outcomes and these beverages generally have limited nutritional value which is why they s are singled out as the target of new taxes. “It is also important to keep in mind that if we have higher healthcare costs due to diabetes and obesity, everybody pays for that, because we have public healthcare programs like Medicaid and pooled health insurance,” Powell says. “And if we don’t do something about it, then taxes and insurance premiums will have to go up over time to pay for the costs associated with obesity.” The researchers from California mentioned above found that a pennyper-ounce tax would save the public $17 billion over the next decade in health care-related expenses.

SODA TAXES ARE A BURDEN ON LOWER INCOME INDIVIDUALS Because lower income individuals must spend a greater portion of their income on consumables, consumption taxes do in fact represent a greater burden on them, compared to those with higher income. Recent research from Powell, however, shows that lower income individuals are more price sensitive, meaning that higher prices for soda are more likely to result in changed consumption behavior. In other words, a soda tax will lead the poorer demographic to drink less soda, which is exactly the purpose of the tax. And for low income people who continue to drink some soda and hence face the tax, Powell says there is a simple option to make up for the regressivity: use the tax revenue to subsidize fruits and vegetables through nutrition assistance programs. “By doing so, we would be changing relative prices of healthy versus unhealthy food products at two ends of the spectrum, contributing to better dietary quality intake,” she says.

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I DON’T WANT THE GOVERNMENT TELLING ME HOW TO EAT There is broad hatred for the idea of a nanny state. The beverage industry loves to throw this term out there whenever a soda tax is introduced. The irony is that at the same time the industry complains about the government telling people what to drink, the industry themselves are telling people what to drink, through advertising. And often children are the target—the food industry spends $1.6 billion per year in child- and teen-targeted product marketing, research says. Research suggests that most food and drink advertising for kids is for unhealthy foods, and that advertising does in fact influence children’s preferences. “Given the potential harm associated with exposure to advertising for energy-dense, nutrient-poor foods, food advertising to young people can be justified only if they have the rational capacity to resist its influence,” writes Jennifer Harris of Yale University’s Rudd Center for Food Policy and Obesity. “However, psychological research consistently demonstrates that children and adolescents often lack this ability.” So while nanny legislation and sin taxes might not sound appealing, realize that there are already other influences telling you and your children what to drink.

48%

OF AMERICANS REPORT DRINKING AT LEAST ONE GLASS OF SODA PER DAY.

20%

OF AMERICANS REPORT DRINKING TWO OR MORE GLASSES OF SODA A DAY. Source: Gallup.com

March 2016

Soda's Bittersweet Side Effects

8 SODA

IF YOU'VE BEEN READING

HEALTH MAGAZINES AND WEBSITES FOR

ANY LENGTH OF TIME,

YOU'VE READ A LITANY

OF REASONS WHY SODA IS BAD FOR YOU. IT'S

NOTHING BUT SUGAR

WATER. IT'S DEVOID OF

ANY NUTRITIONAL VALUE. IT LEADS TO OBESITY AND DIABETES. BUT

WE'VE DUG UP EIGHT

OTHER DISTURBING FACTS ABOUT WHAT SODA

DISTURBING

DOES TO YOUR BODY,

BESIDES PACKING ON THE POUNDS, THAT DON'T

GET MUCH ATTENTION IN

SIDE EFFECTS OF

BROADER DISCUSSIONS ABOUT SODA AND ITS

IMPACT ON YOUR HEALTH.

Need a reason to break your soda addiction? We've got 8, and they're

SOURCE: RODALE.com

52 HEALTHY MAGAZINE

not pretty.

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FAT IN WEIRD PLACES In the latest bad news for the soda industry, Danish researchers discovered that drinking non-diet soda leads to dramatic increases in fat buildup around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes. The study revealed that people who drank a regular soda every day for six months saw a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat and about a 30 percent increase in both triglyceride blood fats and other organ fat. Their consumption also led to an 11 percent increase in cholesterol, compared with the people who drank other beverages such as water or milk.

DIET-SODA BELLY It's not surprising that drinking all the sugar in sodas would cause weight gain, but what is surprising is that even diet soda will pack on the pounds: Researchers from the University of Texas Health Science Center monitored 475 adults for 10 years, and found that those who drank diet soda had a 70 percent increase in waist circumference over the 10-year study, compared with those who didn't drink any soda. Those who drank more than two diet sodas per day saw a 500 percent waist expansion! A separate study the same researchers conducted on mice suggested that it was the aspartame, which raised blood glucose levels, that caused the weight gain; when your liver encounters too much glucose, the excess is converted to body fat.

CARAMEL CANCERCAUSERS In 2011, the nonprofit Center for Science in the Public Interest petitioned the Food and Drug Administration to ban the artificial caramel coloring used to make Coke, Pepsi and other colas brown. The reason: Two contaminants in the coloring, 2-methylimidazole and 4-methylimidazole, have been found to cause cancer in animals, a threat the group says is unnecessary, considering that the coloring is purely cosmetic. According to California's strict Proposition 65 list of chemicals known to cause cancer, just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most popular brown colas, both diet and regular, contain 200 micrograms per 20-ounce bottle.

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Accelerated Aging Diet or regular, all colas contain phosphates, or phosphoric acid, a weak acid that gives colas their tangy flavor and improves their shelf life. Although it exists in many whole foods, such as meat, dairy, and nuts, too much phosphoric acid can lead to heart and kidney problems, muscle loss, and osteoporosis, and one study suggests it could trigger accelerated aging. The study, published in a 2010 issue of the FASEB Journal, found that the excessive phosphate levels found in sodas caused lab rats to die a full five weeks earlier than the rats whose diets had more normal phosphate levelsâ&#x20AC;&#x201D;a disturbing trend considering that soda manufacturers have been increasing the levels of phosphoric acid in their products over the past few decades.

WATER POLLUTION The artificial sweeteners used in diet sodas don't break down in our bodies, nor do wastewater-treatment plants catch them before they enter waterways, researchers have found. In 2009, Swiss scientists tested water samples from wastewatertreatment plants, rivers and lakes in Switzerland and detected levels of acesulfame K, sucralose, and saccharin, all of which are, or have been, used in diet sodas. A recent test of 19 municipal water supplies in the U.S. revealed the presence of sucralose in every one. It's not clear yet what these low levels are doing to people, but past research has found that sucralose in rivers and lakes interferes with some organisms' feeding habits.

MOUNTAIN DEW MIND Dentists have a name for the condition they see in kids who drink too much Mountain Dew. They wind up with a "Mountain Dew Mouth," full of cavities caused by the drink's excessive sugar levels. "Mountain Dew Mind" may be the next medical condition that gets named after the stuff. An ingredient called brominated vegetable oil, or BVO, added to prevent the flavoring from separating from the drink, is an industrial chemical used as a flame retardant in plastics. Also found in other citrus-based soft drinks and sports drinks, the chemical has been known to cause memory loss and nerve disorders when consumed in large quantities. Researchers also suspect that, like brominated flame retardants used in furniture foam, the chemical builds up in body fat, possibly causing behavioral problems, infertility and lesions on heart muscles over time.

WHACKED-OUT HORMONES It's not just the soda that's causing all the problems. Nearly all aluminum soda cans are lined with an epoxy resin called bisphenol A (BPA), used to keep the acids in soda from reacting with the metal. BPA is known to interfere with hormones and has been linked to everything from infertility to obesity and diabetes and some forms of reproductive cancers. The Centers for Disease Control and Prevention have pegged soda cans, along with restaurant, school and fast-food meals, as a major source of exposure to the chemical. And while Pepsi and Coke are currently locked in a battle to see which company can be the first to develop a 100 percent plant-based-plastic bottle â&#x20AC;&#x201D; which they're touting as "BPA free" â&#x20AC;&#x201D; neither company is willing to switch to BPA-free aluminum cans.

UNKNOWN SIDE EFFECTS OF GMOS Take a look at the ingredients list for any soda and chances are most of those ingredients are derived from corn. As much as 88 percent of the corn grown in the U.S. is genetically modified to resist toxic pesticides or engineered to create pesticides within the plant itself. Thanks to lax government safety regulations, and tight corporate control over who gets to test these proprietary seeds, there are no human studies that can prove or disprove whether these crops are safe. Independent scientists have found that, in animals, genetically modified crops, or GMOs, are linked to digestive tract damage, accelerated aging, and even infertility. By drinking soda, you're taking part in the biggest science experiment on the planet.

March 2016

NUTRITION WRITTEN BY C AITLIN SCHILLE

A KICK IN THE

TEETH

SUGAR-FREE DRINKS ARE STILL BAD FOR ORAL HEALTH

Sugar-free drinks, including diet soda and low-calorie sports drinks, have long been touted as the healthy alternatives to more sugary options such as regular soda. While a reduced consumption of added sugar is a great goal, sugar-free drinks have health implications of their own. Researchers at the University of Melbourne in Australia conducted a study of 23 different sugar-free drinks, including diet soda. Their findings showed that the chemicals added to diet drinks to make up for the lost sugar practically disintegrated crucial tooth enamel. The chemicals that replace the sugar have a pH level (remember this from high school chemistry?) that is highly acidic, so it easily eats through tooth enamel. It has long been known that sugary beverages, such as soda and fruit juice, are bad for your oral health and for your health in general. So, people turned to artificial sweeteners and sugar-free options such as diet soda. However, the new research on the damage to oral health caused by sugar-free drinks is causing people to look into the impact of sugar-free drinks on overall health. There is some debate about the place of artificial sweeteners in the diet. While some people voice concerns that sugar substitutes cause cancer, the National Cancer Institute, among other health agencies, states that there is no concrete, scientific evidence that any artificial sweeteners available in the U.S. cause cancer or any other negative health consequences. Brooke Alpert, a registered dietician (RD) and author of The Sugar Detox, disagrees that artificial sweeteners have zero negative health effects. While they may not cause cancer, Alpert states that â&#x20AC;&#x153;artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain.â&#x20AC;? Researchers from the University of Texas agree. They followed diet soda drinkers and people who did not drink diet soda over the course of ten years, and they found that diet soda drinkers had a 70% greater increase in waist circumference. Waist circumference is a key indicator of risk for many chronic diseases. While there may be conflicting opinions about the overall health consequences of artificial sweeteners, there is no debate about the oral health damage done by sugar-free drinks, which contain artificial sweeteners. As always, aim for a diet rich in fruits, vegetables, whole grains, and lean sources of protein. Sources: worldtechtoday.com, health.com

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NEWS AT A GLANCE

COLD AT WORK? IT’S BECAUSE OF SEXISM Many women complain of being too cold at work, even during the height of the summer months. With the air conditioner blasting, some resort to keeping blankets at their desks. It turns out that the complicated formula to determine an optimal indoor temperature is based on the metabolic rates of men’s bodies. Source: Nature Climate Change

A NEW DRUG TO PREVENT MIGRAINES

Mother’s weight and infant health When an expectant mother is overweight or obese, this puts the baby at higher risk for complications. In the same vein, new research shows that gaining weight between pregnancies increases the risk of infant mortality and still births compared to women who maintained a stable weight between pregnancies. Source: The Lancet

YOUR MOM WAS RIGHT-

watching television makes you dumber Researchers followed a group of people over a 25 year span. They found that compared with people who didn’t watch much television, those who watched a lot of television were more likely to do poorly on cognitive evaluation tests. Low physical activity was also associated with poor scores on the cognitive evaluations.

Anyone who’s ever had a migraine can vividly describe to you how debilitating they are. Exposure to light and any noise seem to be as painful as a hammer to the head. Good news! Scientists are working to develop new drugs that may be able to prevent migraines before they even start, by calming overly active cells in a particular nerve system. This is a new class of migraine medication that has shown positive results in clinical trials so far. Source: University of California, San Francisco

A CONTAGIOUS SMILEor a contagious frown Can an encounter with a rude customer at your morning coffee shop influence you to behave more rudely? Some researchers say yes. According to new study from the University of Florida, rude behavior is believed to spread much like a contagious disease. Even if you’re not directly involved in a rude encounter, simply being the witness to rudeness can affect your behavior.

Source: JAMA Psychiatry

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March 2016

I N T H E N E WS

THE TONE OF LOVE TONE OF VOICE IS A NEW, EFFECTIVE PREDICTOR OF MARITAL SUCCESS WRITTEN BY ANGELA SILVA

WE’VE ALL BEEN TAUGHT THE PHRASE, “STICKS AND STONES MAY BREAK MY BONES, BUT WORDS WILL NEVER HURT ME.” BUT RESEARCHERS HAVE FOUND THAT NOT ONLY CAN WORDS HURT YOU, BUT HOW YOU SAY THOSE WORDS CAN HURT YOU, AND THOSE YOU TALK TO, EVEN MORE. That’s right, your tone of voice may be the best predictor of your future marital success and happiness, even more so than what you actually say. So If your “I love yous” and “thank-yous” to your spouse have been disingenuous, you might be in more trouble than if you weren’t saying them at all. The study, which was published in Proceedings of Interspeech in September, involved the recorded marital therapy sessions of over 100 couples, which were taken over the span of two years. These recordings were analyzed using an algorithm developed by the research team. They were listening for various characteristics of speech, including pitch, intensity, volume, “jitter,” “shimmer,” and other indicators of emotions. Once the conversations were broken down, the researchers followed the status of these marriages for five years. And the results were shocking. Not only was the tone of voice a strong indicator of marital success, but tone of voice predicted marital success even better than the behavioral analyses of experts. Psychologists who listened

56 HEALTHY MAGAZINE

to the recordings and labeled a couple’s communication and behavior as “accepting,” “blaming,” or any other characteristic based on the conversation alone were less accurate at predicting the outcome of a marriage than the vocal characteristics. “What you say is not the only thing that matters; it’s very important how you say it. Our study confirms that it holds for a couple’s relationship as well,” said Dr. Nasir, one of the researchers from the study. An important feature of this study was not just the analyses of vocal trends, but how each partner’s vocal characteristics changed in response to their partner’s vocal characteristics. For example, if one partner had the tendency to raise their voice at their spouse, who in turn became quiet and subdued, that correlation would be identified, tracked, and recorded, and a pattern could then be identified by the researchers and used in their predictions. Just how well does this algorithm actually work to predict the future of a relationship? Believe it or not, this algorithm correctly predicted if a relationship would improve or worsen based on tone of voice with a 79 percent accuracy rate. So if you’ve been being a bit snarky lately in your conversation with your spouse, or if your spouse has a tendency to get worked up when the two of you are talking, maybe it’s time to reevaluate your tones of voice and make some changes for the success of your marriage.

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Experts suggest that pushing negativity away has physical and emotional benefits Complaining may be the easy way out, but it can also cause you to become trapped in a cycle of negativity. Venting does provide a sense of relief for most people, but after repeated bouts of complaint over the same issue, it becomes counterproductive, making the problem worse. A major cause of stress and complaint comes from the workplace and many people think of venting as just another part of their job description. But a recent study published by Harvard Business Review emphasizes the powerful effects of positivity in the workplace. When people focus on the positive experiences they have instead of the negative they are much better off. “Positive experiences—even small ones— provide you with valuable resources that can be used to reduce stress, including physical symptoms such as headaches or muscle tension,” the article states. “They make it easier for you to detach yourself from work at the end of the day.”

Quit Complaining About Work? Yeah, Right.

WORKPLACE TIP

NOTICE SOMETHING GOOD WRITTEN BY LAUREN TURVILLE

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To rid oneself of complaining is very difficult because for most people it does come more naturally than being positive all the time. To counteract this instinct, the same Harvard study suggests writing down three good things that happen to you each day. This simple exercise is shown to reduce stress, increase creativity, and improve sleep. With better sleep comes more alertness and better mood the next day, which in turn leads to more positive experiences. Now, it is unlikely that people will stop entirely talking about bad things that happen to them, but making a conscious effort to focus on the good will provide more balance in one’s outlook on their life. If it becomes too unbearable and you just have to let it all out, be sure to follow your vent sesh with some constructive criticism or point out something good that also happened that day. Although it may be unnatural to be so positive at first, sometimes you just need to “fake it till you make it.” For more on original study, see here: hbr.org/2015/09/the-powerful-effect-of-noticing-good-things-at-work

March 2016

W E L L N E SS

ESTOSTERONE

SUPPLEMENTS Are No Magic Bullet WRITTEN BY C AITLIN SCHILLE

AGING OFTEN COMES WITH CHANGING HEALTH DIFFICULTIES. FOR MEN, ONE OF THESE DIFFICULTIES IS A LOWERING OF BLOOD TESTOSTERONE LEVELS WITH AGE. IN FACT, BLOOD TESTOSTERONE LEVELS CAN DECLINE SO SIGNIFICANTLY THAT A LABORATORY TEST WILL LEAD TO A DIAGNOSIS OF “LOW T,” WHICH MANY OF US HAVE SEEN OR HEARD IN ADVERTISEMENTS. BUT THE “LOW T” BUZZWORD MAY LEAD MEN TO MAKE SOME RASH DECISIONS.

These “low” levels, combined with symptoms including feeling lethargic, out of shape, and having decreased sexual performance, cause many men to seek treatment. Often, the simplest treatment that men turn to is testosterone supplementation. Prescriptions for testosterone supplementation have more than doubled in the last eight years, and soon they will be a $5 billion per year, market research suggests. Clearly, this is a popular fix. According to the Mayo Clinic, testosterone therapy can help treat hypogonadism, a condition describing the state when the body isn’t producing enough testosterone by itself. But here a complication arises, because many men without a clinical diagnosis of hypogonadism take testosterone supplements in hopes to simply decrease some unsavory symptoms of aging and worsening sex life. When testosterone levels are checked, what one doctor considers low might not be low for another medical professional. Currently, there is not a firm consensus on what constitutes low testosterone and what number should result in testosterone replacement therapy. Further complicating the issues of correct diagnosis is the fact that testosterone levels fluctuate throughout the day. For healthy men, testosterone supplementation may not be effective. The Mayo Clinic cautions that in “otherwise healthy men,” there is no scientific evidence to suggest that prescribing testosterone to men over the age of 65 with normal or low-to-normal testosterone levels is effective.

58 58HEALTHY HEALTHY MAGAZINE MAGAZINE

In fact, not only could testosterone supplementation be ineffective for that cohort of people, it could actually pose some health risks. A study published in the New England Journal of Medicine found that compared to men who did not take testosterone supplements, the men who did had higher rates of adverse cardiac events such as heart attacks as well as higher rates of respiratory illness such as chronic obstructive pulmonary disease (COPD). While the connection between testosterone supplementation and prostate cancer has not yet been studied in humans, preliminary studies with rats have found that it was a “strong tumor promoter for the rat prostate.” These potential implications are so serious that the FDA has even issued a warning against the rampant over-prescription of drugs meant to dramatically boost testosterone levels. But research does confirm that testosterone supplements do have benefits for certain people. Another study published this year online in The New England Journal of Medicine found that for men over the age of 65 with a serum testosterone concentration of less than 275 ng per deciliter (moderately low, according to the researchers), raising these levels resulted in moderate benefit with respect to sexual function. Discernable symptoms and a medical diagnosis is probably the best indicator that testosterone supplements are an acceptable option. Even then, patients should make an informed decision that isn’t influenced by the loud “low-t” voices that fill media airwaves and screens. Sources: jwatch.org, nbcnews.com, healthline.com, nejm.org, fda.gov

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1. BE INTERESTED.

Many of us don’t even catch the other person’s name when they’re being introduced; we’re too focused on ourselves. It’s not always a vanity thing, it’s just we’re worried about what to say, how we look, etc. So the first step to remembering a name is to pay attention as you are introduced.

2. VERIFY.

Unless the person has introduced himself to you, verify what he or she wishes to be called. Someone else may have introduced you who doesn’t know the person well. Asking what they prefer (e.g. “Jeff introduced you as Debbie, is that what you prefer to be called?”) will not only cement the name in your mind, but ensure you are using the name that pleases them. And simple courtesies go far.

3. PICTURE THE NAME WRITTEN ACROSS THEIR FOREHEAD.

Franklin Roosevelt continually amazed his staff by remembering the names of nearly everyone he met. His secret? He used to imagine seeing the name written across the person’s forehead. This is a particularly powerful technique if you visualize the name written in your favorite color of Magic Marker.

4. IMAGINE WRITING THE NAME.

To take step three even further, neural linguistic programming experts suggest getting a feel for what it would be like to write the name by moving your finger in micro-muscle movements as you are seeing the name and saying it to yourself.

5. RELATE THE NAME.

7 Tricks

TO REMEMBERING NAMES Eliminate ‘whatshername’ and ‘whatshisface,’ ‘dude’ and ‘hey, buddy’ from your vocabulary once and for all. The following techniques can help you remember the names of everyone you meet. Facebook.com/HealthyMiami

Try to associate a person’s name with a familiar image or famous person. For example, if a woman’s name is Jacqueline, picture her as Jacqueline Kennedy Onassis in a pink suit and pillbox hat. If a man’s name is Arnold, imagine him as the “Terminator” or striking a body-builder pose.

6. USE IT FREQUENTLY.

Try to use the name three or four times during your conversation. Use it when you first meet, when you ask a question and in your departure, (e.g., “Andrew, it was a pleasure talking to you. Maybe we’ll get a chance to chat again sometime.”) Kate Lorenz is the article and advice editor for CareerBuilder.com. Used with permission

What If You Forget? Using these techniques will dramatically increase your ability to recall names, but it is inevitable that at one time or another you may slip up. If you do happen to run into someone whom you previously met and can’t remember their name, you have two options: Look delighted to see them, lock eyes and extend a warm “Good to see you again,” and then find out their name from a friend or guest list later. Or, with the same warmth, try the more direct: “I remember you well, but your name has slipped my mind.”

March 2016

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B E AU T Y

PRODUCTS TO COMBAT DRY HAIR

WRITTEN BY: LAUREN TURVILLE

62 HEALTHY MAGAZINE

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Hair stylist Steph Tanner shares her 5 favorite products to rehab your dry, frizzy, winter hair. These products are affordable yet effective.

Unite 7 Second Spray L’Oreal Professional Intense Repair Shampoo & Intense Repair Masque (conditioner) This shampoo and conditioner are used to hydrate, cleanse and volumize dry hair and will provide complete nutrition where your hair is lacking. It contains protein, amino acids, and ceramide, all targeted at reversing the damage already done by regenerating and nourishing each hair strand.

L’Oreal Professional Absolute Repair Shampoo & Absolute Repair Masque (conditioner)

Similar to product listed above, but used to rebuild more intensely damaged hair. It rebuilds hair to protect from brushing and gives hair back its lost shine. Main ingredients include lactic acid and neofibrine™, both strengthening and brightening agents.

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L’Oreal Mythic Oil This product is to be applied to damp hair in order to nourish, brighten and smooth damaged hair. It contains avocado oil for refining, and grape seed oil to protect from future damage. Apply to wet hair then continue to style.

This product is my personal favorite and I have noticed a huge difference since using it! After spraying 5 or 6 times into wet or damp hair, your hair becomes smoother in just 7 seconds. The moisturizers included protect wet hair from being pulled out when brushing after a shower.

L’Oreal Mythic Oil Heat Protection Cream This product is used to protect your hair from the damage done by applying heat (blow-drying, straightening, curling). It includes cumin oil with soothing benefits. Apply to wet or dry hair directly before using heat.

March 2016

You. Enhanced.

WE REFINE WHAT NATURE PROVIDES AND RESTORE WHAT IT EXHAUSTS.

2015

BEST

PLASTIC SURGEON 1st

Place

UtahValley360.com Michael D. Marion, MD

64 HEALTHY MAGAZINE

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Our CoolSculpting Specialist will tailor a treatment plan designed to achieve your desired results. This is a limited time offer so call us today! Reference: 1. Data on file. Results and patient experience may vary. While CoolSculpting is safe, some rare side effects may occur. As with any medical procedure, only your CoolSculpting provider can help you decide if CoolSculpting is right for you. In the U.S., the CoolSculpting procedure is FDA-cleared for the treatment of visible fat bulges in the submental area, thigh, abdomen and flank. Outside the U.S., the CoolSculpting procedure for non-invasive fat reduction is available worldwide. ZELTIQ, CoolSculpting, the CoolSculpting logo, the Snowflake design, and Fear No Mirror are registered trademarks of ZELTIQ Aesthetics, Inc. © 2016 IC1964-A

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FEAR NO MIRROR

March 2016

B E AU T Y Trigger points are formed my overusing a muscle to the point that part of the muscle spontaneously contracts and stays contracted, shortening the muscle and causing pain. You may have joint pain in your knee because of a tight muscle in your quadriceps. You may have pain in your elbow because of a tight bicep muscle. This type of therapy helps us think outside the box when we are working on your body. The pain doesn’t always originate where we think it does. Trigger points are typically caused by three types of muscle overuse: acute, sustained, and repetitive. Perhaps you started a New Year’s resolution to do 100 pushups a day and you haven’t done pushups in a while. This may cause a trigger point to form in your triceps or your rhomboid muscles. Maybe you constantly have your head turned in one direction to see your computer screen. This could cause some trigger points in your neck, giving you headaches. Or maybe you are throwing a football 500 times a day, giving you some elbow pain. The point is, no matter what your activities are in life, you may at some time deal with trigger points.

KNOTTED UP

A MASSAGE THERAPIST EXPLAINS KNOTS, TRIGGER POINTS, AND SOLUTIONS.

One of my favorite modalities to use in my practice is Trigger Point Therapy. I believe Trigger Point Therapy is one of the best ways to eliminate muscle pain in a short amount of time. It can sometimes be an uncomfortable process to relieve the pain; but it works, and it works well. You are probably familiar with “knots.” Perhaps you’ve had a knot in your neck that has been hurting and you massage it yourself, maybe absentmindedly while you are sitting at your desk. Or maybe you’ve had sciatic pain and have asked someone to stick their elbow in your glute to help relieve the pain. But what exactly is a knot, and what does a massage therapist do to relieve the pain?

To relieve a trigger point, we need to remove the spasm in the muscle and allow the muscle fibers to return to their correct length. As Massage Therapists, we typically use our elbow or thumbs to do this. It usually takes anywhere from 30-90 seconds of steady pressure to completely eliminate the trigger point. That said, if the issue is chronic, you may need to come in several times to allow the muscle memory to go back to its original state.

WHAT CAN I DO ON MY OWN? There are some simple ways to relieve trigger points on your own time. Between massage appointments, I recommend for many of my clients to use a tennis ball, or other hard ball of similar size to help work on trigger points. You can have a tennis ball at your desk and work your neck or forearms when you are feeling them tighten up, or when you begin having pain. The tennis ball is especially useful in relieving sciatic pain. Part of the sciatic nerve is located within a muscle called the piriformis, which lies underneath the gluteus maximus. When the piriformis gets tight, it often pinches the sciatic nerve, causing localized pain and sometimes pain and numbness down the leg and into the foot. You can lie on your back on the floor and place the tennis ball under the glute. Relax your bodyweight into the ball. The goal is to apply just enough pressure for the muscle to relax and not tighten more under the pressure of the ball. This may take a few sessions, but it really does work wonders on “untying” that knot.

A trigger point is a knot or spasm in the muscle that may cause localized pain or refer pain to another part of the body. For example, you may have a trigger point in your neck that is causing you regular headaches. Or you may have a trigger point between your shoulder blades, in your rhomboid muscles, that is always bothering you.

Karen Heap

paradisemassagestudio.com PERSONAL TRAINER Karen owns Paradise Massage

66 HEALTHY MAGAZINE

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March 2016

female ailments

W E L L N E SS

DISEASES THAT HATE WOMEN… AND WHAT WOMEN CAN DO ABOUT IT W R I T T E N BY M I C H A E L R I C H A R D S O N

Girls are made of sugar, spice and everything nice, but unfortunately that isn’t a concoction that can ward off disease. The unfortunate truth is that when it comes to certain illnesses, the scales are tipped against the gentler sex. Make sure you know the fem-ailments. Quit Hitting Yourself: Autoimmune Diseases What: An autoimmune disease is when the body mistakenly attacks its own healthy cells, treating them as harmful invaders. The problem generally shows itself as a hypersensitive response, like an allergic reaction. There are a host of autoimmune disorders (more than 80) that can affect almost any part of the body, including the heart, brain, nerves, muscles, skin, eyes, joints, lungs, kidneys, glands, the digestive tract and blood vessels. Common autoimmune diseases are type 1 diabetes, rheumatoid arthritis, lupus, multiple sclerosis and thyroiditis, and it is fully possible to have multiple autoimmune disorders.

23 ¾ are women

million Americans have some kind of autoimmune disease.

Autoimmune disease is a top 10 leading cause of death for women under age 64

Autoimmune disease is the 3rd most common category of disease, after cancer and heart disease

68 HEALTHY MAGAZINE

Why: Estrogen boosts the body’s response to infection, while testosterone suppresses it. The aggressive response in females might lead to disorders. Other research says the autoimmune discrepancy between genders comes from mothers and babies exchanging cells during pregnancy. If a baby’s cells remain in the mother, her immune system might see them as invasive, which can lead to autoimmune disorder. Theories aside, it’s probably a combination of environmental and genetic factors. Treatment: Modern medicine makes it easier to live with most autoimmune diseases. Treatment usually comes in the form of medication or therapy for the specific autoimmune response.

More Than Annoying: Irritable Bowel Syndrome What: Like it or not, it’s time for some potty talk. Irritable bowel syndrome (IBS) is a group of symptoms that occur together to wreak digestive havoc, like cramps, alternation between diarrhea and constipation, gas, a swollen stomach and more. Why: It probably has to do with both genetics and environmental triggers. Fluctuations in hormones may also trigger IBS, which may partly explain its predominance in women. Prevention: Since the underlying cause of the syndrome is unknown, there is to date no treatment that serves as a complete solution to all the negative effects, according to Dr. Oliver Grundmann of the Department

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of Medicinal Chemistry at the University of Florida. But, Grundmann says, nutrition and lifestyle affect the occurrence of IBS, so people can modify their lives to improve wellbeing.

Practically every organ is different in men and women

“It has been shown that certain food items may trigger or worsen IBS episodes,” he says. Caffeinated beverages, alcohol, smoking, gluten, fiber-rich foods and fat-rich foods are all things that some people with IBS need to avoid to lessen their symptoms. Try starting a food diary to see what is hurting you. You may have to eliminate a food for month or two before seeing changes. Exercise: In addition to diet, modern research shows that frequent exercise and sufficient sleep positively influence IBS. Try to get around 30 minutes of aerobic exercise per day, and at least seven hours of sleep each night, going to bed at a consistent time, Grundmann says.

% 15 of American adults have IBS

IBS is 3-4 times more common in women than men Porcelain Doll Fragility: Osteoporosis What: Osteoporosis, which literally means “porous bones,” is when the body makes too little bone, or loses too much bone, or both. Those with this condition are more prone to bone breaks or fractures from simple falls and even just bumping into things, according to the National Osteoporosis Foundation (NOF).

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Who: When it comes to bones, the lady-folk are at a disadvantage. One out of every two women over the age of fifty will experience an osteoporosis-related fracture, according to everydayhealth.com. Breaks are most likely to occur in the hip, spine and wrist.

• 4.5 million women over the age of 50 have osteoporosis of the hip. • 34 million people are at risk for osteoporosis, according to the NOF. Why: Women start with lower bone density than males, and lose bone mass more quickly as they age, leading to higher rates of osteoporosis. Why older women? Due to menopause, women experience dramatic drops in estrogen levels, which is important for keeping bones healthy. Outlook: Though these odds for fractures aren’t especially cheery, the outlook for osteoporosis is much better than just 20 years ago. The World Health Organization (WHO) says that the medical community has seen vast improvements in recent decades when it comes to detecting and treating the disease. “Until recently, osteoporosis was an under-recognized disease and considered to be an inevitable consequence of ageing,” a WHO report states. Prevention:

• • • • • •

Get enough calcium and vitamin D. Eat enough fruits and vegetables. Don’t eat too much protein, sodium and caffeine. Have an active lifestyle. Don’t Smoke or drink too much alcohol. Keep a healthy weight (Don’t be over or under-weight.)

It’s important to start caring about bone health at a young age, since symptoms can sneak up on you. But even if you are older, still care. “The good news is that it is never too late to take steps to improve bone health,” says Mary Bridgeman, a Clinical Assistant Professor of Pharmacy at Rutgers. Now, Not Later: Bone Health Exercise When it comes to exercise, it isn’t all about muscles and heart health. Exercise helps bone density as well. It helps to remember that bones are living, growing tissue, and that using them can add strength. Just because they feel like a rocks doesn’t mean they act like rocks. Bone Strengtheners: • • •

High impact: Dancing, hiking, jogging, tennis, jump rope. Low impact (for those already at risk): Elliptical machine, stair-step machines and walking. Muscle-strengthening: Lift weights or do any resistance exercise 2-3 times per week.

March 2016

BODY IS YOUR BODY IN BALANCE?

“

What lies behind us and what lies before us are tiny matters compared to what lies within us. ~

”

- Ralph Waldo Emerson

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BALANCE

No, we’re not asking whether you can stand on one foot! We’re asking whether you “balance” the amount of food you take in with the amount you burn off.

Here’s the essence of how you can keep your body in balance: 1

Don't skip meals. Some people ignore

Maybe you’ve wondered why some people’s bodies are too big and other

being hungry and go way too long between

people’s bodies are too thin. There are many reasons why this happens.

needs regular meals and snacks to keep

meals. That's not good because your body you going all day.

One reason a person could be big is because he or she eats a lot and doesn’t get enough exercise. And one reason a person could be thin is because he or she eats less food than

gives you a yucky feeling that means you

his or her body needs.

not too full.

Neither person is doing a good job of “balancing” the amount of food they eat with the amount they burn off.

Don't get stuffed. Eating a lot at one time

over-filled your body with food. Try to stop eating when your stomach feels good, but

Do you notice that you eat when you're

not hungry? Sometimes you're not hungry, but you eat anyway just because you're watching TV or because you're bored and

It’s sort of like filling a bicycle tire with air. If you either fill it too full of air or don’t put in enough air, your bike isn’t going to ride right. When you put in just the right amount of air, you get a smooth ride!

you could end up eating too much food when you do that. Your body gets hungry as a sign that it needs fuel. That's the best time to eat.

Move more. If you need to burn off a big

meal or an extra snack, just move more! Your

It’s like that with your body, too. When you eat just the right amount of food for your body to work right and for you to move around, your body will be a healthy size and you’ll look and feel good. That means you’re doing a good job of balancing the amount of food you eat with the amount you burn off.

body uses up some of the food you eat to help you grow taller and to keep your heart beating, your lungs breathing and your blood circulating. You burn off more food by doing things like walking around, dancing, helping around the house and playing sports. So, don't sweat it if you eat too much once in a while—just get up and move more!

If you eat too much and you don’t move around enough, your body can get too big and you might not feel good. If you don’t eat enough, your body can get too thin and you might not have enough energy to run around and have fun.

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March 2016

W E L L N E SS

BY C AITLIN SCHILLE

Hard water- hard on your toilet bowl, and maybe even your taste buds, but not hard on your health.

IS HARD WATER

HARD ON YOUR HEALTH? We all know hard water can cause buildup and make cleaning a little more difficult. Can it have negative effects on our health as well? Despite the trouble hard water can give us when it comes time to cleaning our appliances, there do not appear to be adverse human health effects.

The World Health Organization (WHO) maintains that hard water does not adversely affect your health. On the contrary, hard water may actually be good for you. Hard water contains a higher content of calcium and magnesium, two very important minerals for your health. This is the same calcium and magnesium that are found on a standard nutrition label. In fact, the health benefits are so great that one state department of health asserts that “studies have shown that people who regularly consume hard water throughout their lifetime have a lower rate of cardiovascular disease.” Wow! With cardiovascular disease being the number one cause of death among Americans, that is a great plug for drinking hard water. There may be other health benefits in addition to protection against cardiovascular disease. According to the National Health Institute (NIH), “Some studies suggest there was a significant protective effect of calcium intake from drinking water on the risk of gastric cancer. Magnesium also exerted a protective effect against gastric cancer, but only for the group with the highest levels of magnesium exposure.” The NIH study also asserts that epidemiological data shows a relationship between hardness of drinking water and a lower risk of rectal cancer and pancreatic cancer mortality. So, do not be afraid to drink your unfiltered hard water. Some may be suspicious because of its sometimes peculiar and displeasing taste, but hard water is not bad for your health. Don’t be deterred by hard water simply because you are afraid of harming your health. However, if you dislike the taste of hard water, you can minimize it. First of all, and most simply, you can install a water softener. A water softener will substitute sodium molecules for calcium and magnesium molecules. It should be noted, however, that studies have indicated that high sodium levels in drinking water can harm your health. Sodium, or salt, can adversely affect those who have been diagnosed with high blood pressure. In this case, there should be at least one faucet that bypasses the water softener so that those with high blood pressure can drink the normal water without being affected by increased sodium. Hard water- hard on your toilet bowl, and maybe even your taste buds, but not hard on your health. Sources: healthvermont.gov, ncbi.nlm.nih.gov

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We’ve all seen suggestive ads on TV. Paris Hilton and Jessica Simpson dancing with hamburgers, nearly naked men in the shower promoting a product that… doesn’t have much to do with showering. These ads all use sex to attract an audience in hopes of selling a product. But does sex really sell?

“Ninety-eight percent of American homes have TV sets, which means the people in the other 2% have to generate their own sex and violence”. -Gene Baylos

The connection makes sense, biologically at least. Throughout history, human ability to notice and heed violent and sexual cues was the only way to ensure survival and reproduction. Our innate interest in violence and sex is really only interest in preservation of our genes. It’s survival of the fittest, and our brains are hardwired to notice. But the application of the marketing might not be what companies believe it is. A recent study by researchers from Ohio State University, published in Psychological Bulletin, investigated this issue. They reviewed 53 experiments in a meta-analysis, and the results showed that sex and violence in advertising can actually harm sales and opinion of a product. The sex is distracting—so distracting that consumers, especially men, often do not remember what the ad aimed to sell.

“Violence and sex never helped and often hurt ad effectiveness,” researchers wrote.

SOME LIKE IT HOT... OR NOT? SEX MIGHT NOT SELL LIKE THE CORPORATE WORLD THINKS IT DOES WRITTEN BY SYDNEY COBB

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For other demographics, the results are similarly poor. Violent and sexual media can dissuade women and older generations from liking and buying a product as well. Even Super Bowl commercials were regarded ineffective; consumers were able to recall the product being advertised a mere 35% of the time. The research shows that these negative connections between violence, sex and the product also apply to product placement within television shows and movies. Advertising and marketing companies are advised by the researchers to strongly consider the evidence when campaigning in the future. Maybe the Geico caveman ads are on to something. Source: www.apa.org

March 2016

W E L L N E SS

A DIFFERENT KIND OF HOROSCOPE SCIENCE, NOT JUST THE STARS, SAYS WHEN YOU WERE BORN MATTERS

NEW STUDIES REVEAL THAT THE SEASON YOU WERE BORN IN CAN ACTUALLY AFFECT YOUR PHYSICAL AND MENTAL QUALITIES—YOUR HEIGHT, FOR EXAMPLE. SCIENCE MAKES SENSE OF THIS NEW INFORMATION, TOO. When researchers compare birth months, they’re really just comparing sunlight exposure throughout an average pregnancy, or the potential for pregnant women to absorb vitamin D. Vitamin D is essential for bone growth, cardiovascular health, and our immune systems, and is transmitted to our bodies via sunlight, which means that when women are pregnant during the summer (especially during their second trimester), their babies have some differences that could even be seen as advantages. In a study conducted on 450,000 men and women, on average, those born in the summer had a higher birth weight, taller adult height, and started puberty at a later age. In fact, those born in winter months showed exactly the opposite. In addition to these physical findings, those born in the autumn months were more likely to continue with schooling after the age of 16. Other correlations, such as birth month with diabetes, multiple sclerosis, and psychiatric disorders are currently being investigated for confirmation, but the data looks like there is a strong connection there as well. Though your birthday is hardly something controllable, the principle featured in this study is one that has been around for decades. Fetal development is strongly correlated to a mother’s environment—her exercise habits, her intake of necessary vitamins and minerals, and, apparently, the amount of time she spends outside. As science in this field continues to progress, we can better understand how to give our children the best chance for a healthy, happy life. Sources: University of Cambridge, Heliyon

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As a disease with no cure that most chronically affects children, asthma bullies parents, doctors, and public health professionals with its unpredictable flare-ups. From 1980 to 1995, asthma rates in the US doubled and at its peak, asthma affected 7.5% of Americans according to the CDC.

WRITTEN BY SYDNEY COBB

ASTHMA TRENDS IS IT TIME TO BREATHE EASY? THE NUMBER OF PEOPLE WITH ASTHMA IS LARGER TODAY THAN 15 YEARS AGO, BUT THERE MAY BE GOOD NEWS. ONE IN 12 PEOPLE (ABOUT 25 MILLION, OR 8% OF THE U.S. POPULATION) HAD ASTHMA LAST YEAR, COMPARED WITH 1 IN 14 (ABOUT 20 MILLION, OR 7%) IN 2001. BUT IT’S STILL AN ISSUE THAT NEEDS TO BE ADDRESSED. Facebook.com/HealthyMiami

The reason for these trends is unknown, as is the cause and prevention of asthma itself. But a new study published in Pediatrics sheds light on some hopeful new trends in the asthma department and found that, overall, “Current asthma prevalence ceased to increase among children in recent years.”

Asthma still targets certain groups, namely children, females, Puerto Ricans, African-Americans, and multi-race individuals. Those living in poverty are at higher risk as well. Though Puerto Rican children still face the highest asthma rates, they plateaued from 2001-2013 along with black children, and 5- to 9-year-olds. In fact, rates even decreased among the nonpoor, Mexican children, and 0- to 4-year olds.

So can we finally breathe easy? If the last 13 years are any indication, rates are still high, just stable. “Additional years of data will be necessary to more definitively discern if increasing trends have ceased or reversed,” wrote study researchers. Sources: Pediatrics and The Centers for Disease Control and Prevention

March 2016

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March 2016

HEALTHY MAGAZINE | Advisor Client Content

SKIP THE AFTERNOON SODA When you are eating a meal your body naturally produces more saliva that helps wash down sugars and starches that might otherwise stick around and harm your tooth enamel. If you have a habit of eating a treat in the afternoon, drinking a sugar-filled coffee mid-morning, or sipping on soda throughout the day, you’re exposing your teeth to those damaging sugars and acids at regular intervals and for extended periods of time. Without the accompanying increase in saliva from eating a meal, they are more likely to stick to teeth and cause more damage. Consuming sodas and treats during or right after a meal is best. The same is true for small children, who often “graze” on snacks like crackers or Cheerios throughout the day, or carry around a bottle or sippy cup full of juice. These snacks and drinks cause prolonged exposure to sugars and starches that feed bacteria and could lead to decay. Instead, give your child water between meals and eat only during set meal and snack times each day.

THINK ABOUT MORE THAN JUST SUGAR Many people think about sugary treats being potentially harmful to your teeth, and this is true, but there are also plenty of other things that could be problematic when you consume them. These can include:

3 WAYS Food Choices Affect Your Dental Health

You already know that eating well is a good idea for your general health, but you may not be aware of just how much your diet impacts your oral health as well. Having great teeth is about more than just brushing and flossing—although these are still very important—it’s also about your food and drink choices. Here are three things to be aware of when you’re choosing what (and when) to eat.

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•

Starches in snacks like crackers and bread, which break down quickly into sugars that stick to your teeth and feed bacteria

•

Acidic foods, both healthy and unhealthy, such as citrus fruits, soda, wine, lemon juice, sports drinks, blackberries, blueberries, strawberries, pickles and vinegar

•

Dairy products, including milk and yogurt, which can contain naturally-occurring sugars

•

Sticky foods, even if they seem healthy, such as dried fruits

GET ALL YOUR NUTRIENTS TO RESIST INFECTION If your body is not getting proper nutrients from the food you eat, your mouth might be at risk of infection and inflammation. Over time if your body has a hard time fighting infection and inflammation in your mouth it can cause mild to severe gum disease, and even tooth loss. Eat a balanced diet with lots of vegetables, lean proteins, some fruits, nuts, seeds, and dairy, and only small amounts of sugars and starches for optimal dental health. Talk to your dentist about your diet to find out what nutrients you might want to add to boost the health of your teeth.

William Carroll, DDS

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

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March 2016

NUTRITION WHAT’S THE RISK? There is an 18% increase in the risk of colon cancer, per 50 grams per day of consumption of processed meat. So how much is that? Well 50 grams is a little less than 2 ounces, so it’s a couple of strips of bacon a day, or one hot dog every day.

IS IT REALLY AS DANGEROUS AS SMOKING? Not even in the same ball park. Processed meat increases the risk of colon cancer by about 18%. In comparison, active smoking increases the risk of lung cancer by 10 to13 folds – which equals 1000% – 1300% increase in risk.

WHAT? BACON IS A CARCINOGEN? Recently a study claimed that eating red meat and processed meat can cause cancer. WRITTEN BY AKSHAY GUPTA, MD

WHERE IS THIS INFORMATION COMING FROM? The International Agency for Research on Cancer (IARC) is an intergovernmental agency forming part of the World Health Organization (WHO) of the United Nations. Its primary objective is to conduct research into the causes of cancer. It collects and publishes data regarding the occurrence of cancer worldwide, on the risks to humans posed by a variety of agents, mixtures and exposures. How do they do it? They collect a bunch of experts from all over the world and look at all the relevant scientific data on a particular agent (red meat and processed meat in this case) and decide whether there is sufficient evidence to classify this agent as a carcinogen or not.

ARE THEY RELIABLE AND GOOD? Well, kind of. They are an agency of the WHO specifically dedicated to this issue. They have been around since 1970, and have published a series of important papers establishing or refuting the role of several potential carcinogens.

In other words, tobacco is about 100 times more dangerous than bacon. WHAT ABOUT REGULAR NON-PROCESSED RED MEATS? The study says – “there is limited evidence in human beings for the carcinogenicity of the consumption of red meat”, which means that there are conflicting reports on its role in causing cancer. They have placed red meat as “probably carcinogenic to humans” (Group 2A). Again, the research is very conflicted on whether there is any direct link between colon cancer and red meats. However, there is some convincing evidence that consumption of over 50 grams of red meat per day does increase the risk of precancerous colon polyps by 20-25%. Again, not a huge increase, but enough to cause some concern.

WHAT SHOULD YOU BE DOING? My recommendation – reduce your consumption of processed meat as much as possible. Yes bacon is bad for you – but who really thought it wasn’t? Even the most ardent bacon lovers would admit it’s not quite ‘healthy eating’. We already knew that it causes an increased risk of heart disease and now we know it can cause cancer as well, although it’s not quite in the same league as tobacco. So limit it, and stay well below an average of 50 grams a day. Also do eat some good stuff as well, such as green veggies, other high fiber foods, carrots etc. Also exercise and keep a check on your body weight. Doing these things will counteract the effects of bacon. As far as red meat is concerned, research is very conflicted. There is no convincing link to cancer, but there is some convincing evidence that it can cause precancerous colon polyps. Again, adding some green veggies to your diet is going to help. And most importantly, at the risk of sounding like a broken record, I’d recommend that if you eat red meat or processed meat on a regular basis, and you are over 50, please get a colonoscopy!

WHAT DO THEY SAY ABOUT PROCESSED MEAT? They have classified the consumption of processed meat as “carcinogenic to humans”, and placed it in ‘Group 1’ of potential carcinogens. ‘Group 1’ means there is sufficient evidence that these agents cause cancer, and is the worst category. Some other commonly known agents in ‘Group 1’ are Tobacco, Asbestos, Arsenic, UV radiation, Tanning beds, Formaldehyde, Mustard Gas etc. Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Examples of processed meat are: bacon, sausages, hot dogs, salami, corned beef, beef jerky and ham as well as canned meat and meat-based sauces.

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FOOD IS NOT

THE ENEMY HOW TO BE FRIENDS WITH FOOD, AND HOW TO BE HAPPY WITH SMALLER QUANTITIES.

What’s it like to be satisfied on a small volume of food? It would certainly help in losing some of those extra pounds. The Lap-Band device can help you do just that. If you are at least 30 pounds overweight and feel like you could use a little help with the safest weight loss surgery available then the Lap-Band may be right for you. You can eat most foods and feel comfortable with only a small portion. When you combine healthy food choices with a comfortable lower satisfying portion, weight loss will be a lot easier. All the good eating habits will also aid in that process. The Lap-Band is a surgically placed silicone ring put around the top of the stomach to help people feel less hungry. It creates an hourglass shape with only a small pouch on top. It helps you feel satisfied on smaller portions of food, and subsequently lose those extra pounds. The outpatient procedure is only about an hour where you can go home that same day. Most people can return to work in about a week. The biggest problems with dieting or portion control can be that you feel hungry all the time. The Lap-Band can help with that. People are then able to more comfortably lose weight by taking in fewer calories. It’s the safest weight loss surgery option available. The real you can then come out. You’ll have more energy, feel better, and enjoy life how you should. Don’t wait any longer. If you feel like this is something that can help you then now’s the time. You can still enjoy the types of food you like to eat but you can be happier with a smaller amount!

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

Dr. Hansen is a Center of Excellence surgeon for the LAPBAND procedure. This credential is given to surgeons who maintain the highest standards for bariatric patient care. With over ten years of weight loss surgery experience in 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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March 2016

HEALTHY MAGAZINE | Advisor Client Content

APEX DENTAL TEAM

GIVING BACK With the fast growth of Apex Dental, we’ve been able to give back more to the community, including free dental care to those in need.

t Apex Dental, we love giving back to the community and to our patients. Our goal has always been to provide “much more than dentistry,” and we’re committed to living that motto. As Apex Dental has seen substantial growth over the past few years, we’ve been able to give back to our patients and the community more and more. In years past, we’ve given away cars, cash, free dental care for life, and a vacation worth $10,000, and we’re continually looking for ways to improve smiles and lives in any way we can. Last summer, we hosted an event called Smiles for Success in which we offered free dental care to those in need. This was the first time we had ever hosted an event of this nature, and we had no idea what to expect. The results that day were far beyond what we had anticipated, and we were able to give over one hundred thousand dollars worth of free dentistry to the local community.

During the Smiles for Success event, our highly trained staff of doctors, hygienists, and assistants will be on-hand providing dental services at absolutely no cost to patients. Guests will be able to choose between a filling, tooth extraction, or basic cleaning. Guests are not required to be an existing patient to receive treatment, and an appointment is not required; patients will be seen on a firstcome, first-serve basis. On behalf of all of us at Apex Dental, we wanted to express our gratitude to all our patients for helping us achieve our goals and enable us to accomplish things far greater than simple dentistry. To become a new patient at Apex Dental at any one of our six locations, feel free to visit www.apexfamilydental.com or give us a call at (801) 758-5459.

Joseph S. Maio D.D.S.

Apex Family & Cosmetic Dentistry apexfamilydental.com

This year, we hope to exceed last year’s numbers. With an ever growing practice and staff, we are confident that this year will be even better than last! The 2016 Smiles for Success event will be held in three different counties simultaneously on Saturday, May 7th.

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DENTAL

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

(801) 758-5459

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Advanced Aesthetic & Full-Family Dentistry

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MIAMI ® UTAH

A Smile For All Seasons. ASTHMA CONTROL & PREVENTION We are all feeling the continuing decline in health care. The costs continue to escalate. Insurance premiums and deductibles are at an all-time high. Coverage and benefits are at an all-time low. There are seemingly few answers. I feel the government consistently aims at the wrong targets to solve the problems. Consequently, the problems aren’t being solved, but are getting worse. One thing we can all do to reduce costs and increase our own health is focusing on prevention. As your asthma specialist, I want to focus today on control and prevention of your asthma as that will help you breath and reduce your costs.

BOARD CERTIFIED ALLERGIST PROVIDED ASTHMA CARE RESULTS IN: NN 76% fewer emergency room visits NN 77% fewer hospitalizations and reduced lengths of hospital stays NN 45% fewer sick care office visits NN 77% fewer missed days from work or school Many people ask me how can we be so effective in treating asthma and achieve these results with people? The main reason is our approach is unique in how we obtain a patient’s detailed history, correctly utilize diagnostic tests, and then devise a specific, individualized plan for our patients. This plan usually has a large focus on prevention. We work hard to accurately identify triggers or Expir exacerbating 2016 and then eliminate es May 31,factors them. We feel it best to be proactive in treating asthma instead of reactive and also providing adequate education to patients and parents.

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• Ask about steps you can take to make your home a better living environment. Most people with asthma also have allergies that make their symptoms worse. It’s important to know what you are allergic to and how you can provide an allergen free environment. • Create a daily management plan that describes the regular medications and measures to keep your asthma under control. • Ask for a demonstration on how to properly use an inhaler. • Ask about creating an emergency plan and creating a plan that identifies early signs of you losing asthma control. Many physicians use a cumbersome Asthma Action Plan. I have developed an innovative plan that is simpler and more user friendly to assist you. • Ask about allergen immunotherapy or “allergy shots” as they have been proven to be a highly effective method of treating allergic asthma and even PREVENTING asthma in patients with allergies. Experience and training matters for effective delivery of allergen immunotherapy. For more information, please go to RockyMountainAllergy.com to experience unprecedented patient results.

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Adult Cleaning

Dr. Jones specializes in the diagnosis and treatment of all conditions relating to allergies, asthma and immune system disorders. He is board certified by the American Board of Allergy and Immunology and the American Board of Internal Medicine. He earned his MD from Penn State University and completed his specialty training at Creighton University.

Results from a study in the August 2004 Journal of Allergy & Clinically Immunology found that parents often took the wrong Cleaning, Exam actions to control their asthma. Over 50% of the parents and child’s X-Rays. in the study tried environmental control measure unlikely Cannot an combine offers. New Patients Only. Expires May 31, 2016 to improve their child’s symptoms. These findings illustrate the need for increased education on the proper ways to manage and treat childhood asthma. This starts by working closely with a board certified allergist /immunologist. They are the bestqualified medical professionals trained to manage the prevention, & New Patient Examand asthma. diagnosis and treatment of allergies

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March 2016 Premier Veneers, Bonding, Crowns, Implants, Whitening, etc.85

HEALTHY MAGAZINE | Advisor Client Content If taking a pill each day is not your cup of tea, then perhaps a progesterone containing IUD would be of benefit. There are many advantages with the modern IUD that not only are extremely effective at preventing pregnancy, but also will greatly reduce or even eliminate your cycle. The hormone containing IUD will totally eliminate a period in about 1/3 of users and greatly reduces the amount of bleeding in over 90% of women. Some women will experience more spotting and nuisance bleeding, but overall the vast majority will be happier with less pain, clotting, and less bleeding. The nice thing about the IUD is that it is easily reversible and when you do decide to restart having your family, you can have it removed and your fertility usually returns almost immediately. It will last for up to 5 years if you so desire. I have many women who like it for the decreased pain and bleeding so much that they will replace it at the end of 5 years to continue to receive the advantages it offers even when they no longer need it for birth control. If you are at the point in your life that you are finished with childbearing, then the options are wide open. The least invasive of the surgical options is a new procedure that helps to destroy the lining of the uterus. There are several types of ablations available, but they all attempt to destroy the lining of the uterus and therefore decrease or eliminate your period. The three most common are the Novasure which uses radiofrequency heat to burn the endometrium, the Thermachoice balloon therapy which circulates hot water inside a balloon, or the HTA or hydrothermablation technique that circulates hot water freely to destroy the uterine lining. All are fairly equally effective methods and you will need to talk to you doctor to decide which one would suite you best. They are typically done in office and offer many advantages over a hysterectomy in that the cost is often just a co-pay and you can avoid hospitalization.

HEAVY PERIODS? Are you tired of your monthly cycle? Has the bleeding and pain got you down? Does the thought of your time of the month inhibit you from doing the things you like? Cheer up. There are many options out there that can turn that frown into a smile! Today’s women seem to be busier than ever before. Between trying to be a soccer mom, bus driver, teacher, wife, entrepreneur, and everything else imaginable, there seems to be no time for yourself. Having a heavy period amongst all that you need to do seems overwhelming. The good news is that there are many alternative therapies that can help. Here are just a few you may want to consider.

The most risky and invasive option of course is a hysterectomy. All hysterectomies are invasive surgeries and carry significant risks. The least invasive and least risky of the hysterectomy types is the good old fashioned vaginal hysterectomy. In fact, despite the newer laparoscopic and robotic procedures that are offered, the American College of Obstetricians and Gynecologists recommends that 2/3 of all hysterectomies be performed vaginally to decrease the risks associated with more invasive techniques. With a vaginal surgery you do not have any abdominal incisions and less risk of bladder or bowel injury than with abdominal, laparoscopic, or robotic surgery. Despite the “ neatness “ of robotic surgery, you still need between 4-5 small incisions and actually require almost 2 to 3 times as long a surgery with the robot than with the typical vaginal procedure. Do not let your surgeon convince you that newer and more expensive is better. Typically a vaginal hysterectomy takes about 45 minutes to perform whereas a robotic surgery takes about 3 hours. The less time you spend under anesthesia, the less chance of pulmonary embolus or deep venous thrombosis. One last option available is something called uterine artery embolization. It requires an interventional radiologist and is still considered by many to be investigational. This is accomplished by threading a catheter into an artery that leads to the uterine artery and placing very tiny silicone beads into the artery to stop the blood flow to the uterus. It is done only in a few hospitals and requires skill and expertise. It has not been shown to be that effective in most clinical trials. Well there you have just a few of the things you may want to think about if the monthly cycle is something you would just as soon avoid. So smile and talk to you doctor. He or she can help you!

The “ pill “ has been around now for decades. It originally was formulated as 150 mcg of estrogen. In 2012, there are now pills as low as 10 mcg or 1/15 the original dose. What this means for you is that you can take the pill with much less worry about blood clots or strokes. The risk is still there, but much less likely to occur than in the past. In general, the pill will decrease the amount of bleeding associated with your period by about 1/3 to 1/2 of what it normally would be. This way your cycle can be more manageable. Some pills even offer the option of having only 4 cycles a year, but with an increased risk of breakthrough bleeding.

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Mark Saunders, MD Obstetrics & Gynecology Personal Care 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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March 2016

ORTHOPEDIC SURGERY, HAND SURGERY

Matthew Green, MD, JD Dr. Green was born and raised in Texas, but has called the Valley home since he was 16. He earned degrees in economics and law at Brigham Young University before spending 10 years in the Bronx, where he completed medical school at the Albert Einstein School of Medicine and an orthopaedic surgery residency at Montefiore Medical Center. He then topped off his training with a fellowship in hand surgery at the University of New Mexico in Albuquerque. While there, he received training in microvascular surgery, pediatric hand surgery, and a wide variety of hand injuries at the University’s Level I Trauma Center. Dr. Green evaluates and treats a broad assortment of conditions of the elbow, forearm, wrist, hand, and fingers, including fractures, chronic arthritis of the wrist and hand, carpal tunnel syndrome and other nerve injuries, lacerations, tendon repairs, skin loss, ligament reconstruction, and microsurgical repair of nerves and blood vessels. He also takes calls covering severe acute hand injuries that come to the emergency rooms at The Valley, Orem Community, and American Fork Hospitals and their regional referral centers. He loves the complicated nature of hand function

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and notes that hand surgery is never boring. One of the aspects of hand surgery he is most excited about is the growing list of procedures that can be performed in a wide-awake clinic setting without general anesthesia or tourniquets, including most soft tissue procedures and some bone injuries as well. This offers the patient a safe, more cost-effective alternative to having the same procedures in an operating room setting without the additional risks of general anesthesia. This also allows for direct patient feedback and intraoperative communication between the patient and the surgeon. Just like a dental procedure, once the procedure is over, patients can simply walk out the door and go home. Studies have shown that 90 percent of patients who have surgery this way would recommend it to their friends. Dr. Green thoroughly enjoys working with the people of the Valley and surrounding rural areas. He particularly appreciates the fact that his patients are involved in their own care and

actively engage in the decision making process with him. He has a very friendly and responsive office staff available to answer patient questions and concerns whenever they arise. “Running a surgical office is a team effort, and my staff provides fantastic coordination of care,” he says.

Valley Orthopedics

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FEMALE PELVIC MEDICINE & RECONSTRUCTIVE SURGERY

ABOUT DR. LEE Dr. Lee grew up in California and completed much of his medical training in New York. He is married and has three sons. They enjoy volunteering in the community as a family, and escaping to the outdoors.

Justin T. Lee, MD When Dr. Lee completed his medical education and his subspecialty training, he looked for a community that truly needed the skills he had obtained. As he learned more about The Valley, he felt it was the fit he was looking for. “I was and am very happy to serve this community,” he says. Dr. Lee has received specialized training in female pelvic medicine and reconstructive surgery, a newly certified subspecialty in the field of obstetrics and gynecology. The common conditions he has dealt with since he came to The Valley in 2008 are pelvic organ prolapse and urinary incontinence, among other rare conditions. These are common complaints for women, with a prevalence of 3%-10%, says Dr. Lee, with prevalence increasing with age and among women with more children. The Valley’s high birth rate, therefore, makes Dr. Lee’s skills especially valuable in this community. As Dr. Lee has gotten to know the community, he’s found that women are

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tight knit, commonly sharing their conditions and helping each other understand symptoms, which he appreciates and respects. “This is really a unique community,” he says. “Women support each other and share information, even though these are very personal issues.” Helping women here understand the conditions of pelvic floor disorders and urinary incontinence is a goal for Dr. Lee.

WHAT ARE COMMON PELVIC FLOOR DISORDERS? Pelvic Organ Prolapse: Organs supported by the pelvic floor include the bladder, uterus, vagina, small bowel, and rectum. When prolapse occurs, any one of these can droop, sometimes outside of the vaginal canal or anus. Prolapse can cause the pelvic organs to stop working properly, and can lead to urinary or anal incontinence.

TREATMENT A consultation with Dr. Lee is important to determine a woman’s particular condition, and a treatment solution. Sometimes medication, behavior modification and pelvic muscle exercises can be enough to treat pelvic issues and urinary incontinence. In other cases, surgery is needed. At the Valley Regional Medical Center, Dr. Lee has the most modern and minimally invasive surgical tools for treating pelvic issues, including the da Vinci robotic system. Depending on an individual patient’s condition, vaginal, laproscopic, or robotic surgery may be performed.

Valley Women’s Center

March 2016

COLON CANCER MYTHS

MYTH 1: IF I DON’T HAVE SYMPTOMS, THEN I DON’T NEED TO BE SCREENED FOR COLON CANCER.

CRC is a silent killer, often with few if any symptoms in the early stages. Less than onethird of patients have any symptoms in early stages. Thus, screening colonoscopy is vital to early detection and prevention. When there are symptoms, the cancer may be at an advanced stage, and chances for a cure are much lower. When present, warning signs may include blood in the stool, anemia, a change in the shape of stools, an unexplained change in bowel habits, abdominal pain, a feeling of incomplete emptying after a bowel movement, or unexplained weight loss. If you have any of these symptoms, you should be evaluated by your physician.

MYTH 2: IF I DON’T HAVE A FAMILY HISTORY OF COLON CANCER, THEN I DON’T NEED TO BE SCREENED.

Having a family member with colon cancer or colon polyps does increase your risk of CRC significantly, but 80% of people diagnosed with CRC do not have a known family history of the disease. If you have a family member with a history of CRC or polyps, screening may be recommended at an earlier age. Additionally, having family members with other types of cancer may also increase a person’s risk of CRC including cancers of the stomach, female reproductive system, urinary tract, breast, pancreas, and liver, among others. You should discuss any family history of cancer with your physicians.

Common Misconceptions

Written by: Brett W. Doxey, M.D.,

Colorectal cancer (CRC) is the second leading cause of cancer-related death in the U.S., and the most common cause of cancer deaths in nonsmokers. CRC screening with colonoscopy can detect the cancer early, when it is highly curable, or in many cases prevent it altogether through the removal of 92 HEALTHY MAGAZINE

pre-cancerous polyps. Despite the availability of CRC screening procedures, less than half of Americans aged 50 and older undergo screening. Herein we discuss some of the common myths and misconceptions about CRC and screening that may inappropriately delay patients from undergoing screening.

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ABOUT COLON CANCER SCREENING

MYTH 3:COLON CANCER DOESN’T AFFECT WOMEN. CRC does not discriminate by gender. The American Cancer Society estimated that there were about 150,000 new cases of colorectal cancer in the U.S. in 2008, with nearly equal numbers of cases identified between men and women. While it is true that men are at slightly higher risk for colorectal cancer, women commonly live to an older age, and therefore we are seeing more women dying from colon cancer overall.

MYTH 4: I EAT HEALTHY, AND DON’T NEED TO WORRY ABOUT COLON CANCER. Cancer is a complicated disease process with numerous factors that influence your risk. Healthy living is one part of comprehensive plan for reducing risks for cancer, but does not eliminate the need for screening. In addition to regular checkups and appropriate cancer screening procedures, you can reduce your risk of CRC by not smoking, maintaining a healthy weight, eating less red meat, exercising at least 30 minutes a day at least 5 days a week, limiting alcohol if you drink at all, and eating a healthy diet with emphasis on plant sources.

MYTH 5:COLON CANCER ISN’T TREATABLE.

When CRC is caught early, it has a 95% survival rate. Because many people are not getting tested, only one in three cancers is detected during the early stages when treatment is so successful. When caught early, surgical interventions are more effective, less invasive, and often do not require removal of the entire colon. In the most advanced stage, when the cancer has spread, the survival rate may be less than 10%. Even among advanced cases of cancer, new therapies and surgical advances are increasing survival.

MYTH 6: COLON CANCER SCREENING IS UNPLEASANT AND UNCOMFORTABLE. Modern sedation techniques, combined with an experienced endoscopist has made modern screening colonoscopy remarkably comfortable for most patients. One or two days before the test, you will be asked to take laxatives to cleanse your colon, and most patients agree that the prep is the worst part of the procedure. During the procedure, you are sedated to reduce discomfort, and most patients describe little or no discomfort after waking from the procedure. A typical colonoscopy takes about 20 to 30 minutes to complete, and you can typically resume normal activities the following day.

Early detection and prevention of cancer through colonoscopy and removal of precancerous polyps can save lives. Unfortunately, too many people are failing to get screened. The American Cancer Society recommends having your first colonoscopy screening starting at age 50 and repeating every 10 years. If you have a family history of colorectal cancer or polyps, you may need to start screening before age 50. Consult your physician, get tested for CRC, and have precancerous polyps removed, it may save your life.

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