Healthy Miami | June 2016 by Healthy Magazine

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Healthy JUNE'16

LEO’S RESOLVE Leonardo DiCaprio at the 19th Annual Critics’ Choice Awards at The Barker Hangar, Santa Monica Airport. COVER PHOTO (c) Featureflash

Photo Agency / Shutterstock.com

LIVING WITH NO REGRETS

It’s not hard to find an excuse to avoid the kitchen, but culinary experiences can be rewarding. Here are the common barriers and how to leap them.

DEMYSTIFYING PROTEIN

GUY GETAWAYS

media dads and how they affect our perception of fathers

going bloke

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FIRST WORD

THE RIGHT QUESTIONS

T’S FUNNY WHAT WE VALUE IN LIFE; WHAT WE CONSIDER IMPORTANT AND PRESSING. ACTUALLY, NO, IT’S SAD. AS A GUY, AND SINCE ITS MEN’S HEALTH MONTH, PERHAPS THIS IS WRITTEN TO GUYS. I DON’T KNOW IF WOMEN ARE BETTER AT THIS THAN GUYS, BUT WHY IS IT THAT WE SEEM TO UNDER-APPRECIATE THE MOMENT, HOWEVER POSITIVE OR DIFFICULT THE MOMENT MAY BE? WHY IS IT THAT WE OFTEN DON’T EMBRACE TRIAL AND SETBACK FOR THE SPRINGBOARD TO SUCCESS THAT IT MAY BE? AND WHY IS IT THAT WE SPEND SO MUCH TIME COMPARING OURSELVES TO OTHERS, USING THAT MEASURE AS THE BASIS FOR HAPPINESS OR FRUSTRATION?

My only answer is that I think we—ok, I’m talking about myself her—aren’t placing proper value on the right things and we (I) certainly aren’t asking the right questions. I think part of the issue is that we tend to view our lives in the context of competition, as a contest. And it’s absolutely not. We want to get ahead, to win, to advance, and certainly these are worthy goals. But not when we view it in terms of getting ahead of others, winning —and hence, defeating—others, viewing ourselves better or less than others. We like to keep score, compare size, evaluate competitively. So, what’s wrong with that? It’s a tricky question because I firmly believe in excelling and excellence, and clearly someone’s mediocrity might be better than another’s best in any given venue (think Michael Jordan, or Mozart). Differences and inequality are NOT the issue here, and not a problem. Neither are sport or competition in the athletic sense. What I’m talking about is viewing and evaluating our own lives in relation to our own values and dreams—NOT in comparison to others. I believe in pushing ourselves to be better, to feel better, to fare better financially, to look better— ultimately, to be our very best in every area we desire to improve. But the focus should be on improving ourselves in contrast to where we’ve been and where we want to be, NOT in contrast to where others have been or where they may be.

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HERE’S MY POINT: Life isn’t a contest, and when we see it as competition, we become unhappy and distant from those we love and we usually spend too much time focusing on the wrong things. And I think we miss the entire purpose of life. Last month I had a very scary moment snorkeling in Hawaii with my two oldest boys. I got us into a dangerous situation that I couldn’t control, and quite frankly—I panicked. In the ten minutes that passed between drowning concern and safety, my thoughts magnified things that were truly important to me while virtually eliminating those things that matter so little, yet command so much of my daily attention.

Partly because of that experience, I’ve been considering the spiritual scenario of sitting with my maker and reviewing my life and my values. In that moment I cannot imagine valuing a nicer car, a bigger home or better job. What I do hope is that in that moment I can look back and realize that I had valued my spouse, my children, and my neighbors. That I had been humble and helpful to others. That I had been kind and caring to those around me as well as to those around the world. Truly, in that moment of reconciliation with my maker, I am sure that we will be discussing and valuing much different things than I seem to discuss and value here. I think that begins by learning to ask the right questions today.

JOHN ANDERSON EDITOR IN CHIEF

Healthy MIAMI

MIAMI/2016 VOLUME XVI, № 6

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com 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, Broooke Kittel, Neetu Talreja CIRCULATION

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>> Advisor FITNESS

DEMYSTIFYING PROTEIN Protein. Bodybuilders and dieters alike gravitate towards this macronutrient to obtain lean muscle mass, weight loss and improved health. What is the role of protein in our bodies, what are the best sources and, more importantly, how much is safe and appropriate?

• Beef

Protein Function

• Wheat gluten

Proteins, made from chains of amino acids, control almost every cell function in our body. They form the major structural component of our muscles, brain, nervous system, blood, skin and hair. They are the vehicles that transport vitamins, minerals, fats and oxygen throughout the body. They are also vital to maintaining acid-base and fluid balance. Proteins are essential for the proper functioning of antibodies that fight infection, the regulation of enzymes and hormones, and growth and the repair of body tissue.

Protein Sources

There are 20 amino acids. Humans can produce 10. The remaining 10 amino acids that humans cannot produce, referred to as essential amino acids, must be obtained from food sources. Unlike fats and carbohydrates, amino acids cannot be stored in the body for later use. They must be ingested everyday via food sources to be utilized. Generally, animal products contain all of the ten essential amino acids, called complete proteins. Plant foods do not and are thus considered incomplete proteins. One notable exception to this rule is soy, which is a plant-based complete protein. You can boost protein quality and get all the essential amino acids you need by combining complementary incomplete plant proteins.

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• Black beans • Peanuts

Excellent combinations of incomplete plant proteins include grains with legumes (i.e., rice and beans), grains with dairy (i.e., pasta and cheese), or legumes with seeds (i.e., falafel).

Protein Recommendations

• Whey (the liquid that remains after milk

Consumption of protein immediately after exercising helps repair and synthesize muscle proteins. Many well-intentioned gym goers habitually consume far more protein than they need. Protein consumption beyond recommended amounts is unlikely to result in further muscle gains because the body has a limited capacity to utilize amino acids to build muscle. Additionally, too much protein can put excessive stress on the kidneys.

• Casein (gives milk its white color)is slowly

So how much protein do you need? To figure out your needs, simply multiply your weight in pounds by one of the following:

The proteins with the highest amino acid levels are: has been curdled and strained) is rapidly digested and absorbed by the body. It is excellent for stimulating muscle protein synthesis. You can obtain whey via dietary supplements/powders. It is also an additive in many food products.

released into the bloodstream, sometimes lasting for hours. Some studies suggest that combining casein and whey may produce the greatest muscular strength improvements after an intensive resistance training program. You can obtain casein via dietary supplements/powders and cottage cheese.

• Eggs

Sedentary adult: 0.4 Active adult: 0.4-0.6 Growing athlete: 0.6-0.9 Adult building muscle mass: 0.6-0.9

ABOUT THE AUTHOR

• Milk • Soy protein is often added to nutrition bars, cereals and yogurts, sports drinks, health beverages and infant formulas.

• • • •

Brooke Kittel

Treehouse Athletic Club 801-553-0123 TacFitness.com

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fit / protein advice

Protein powder?

No superpowers here. The typical American’s diet provides more than 100 grams of protein per day, nearly twice the 50 grams recommended for the average adult.

CERTAIN FITNESS CIRCLES MAY SWEAR BY THEM, BUT PROTEIN SUPPLEMENTS AREN’T LIKELY TO BUILD MUSCLE MASS OR PROMOTE WEIGHT LOSS ON THEIR OWN, NUTRITION SCIENTISTS SAY. In fact, protein is abundant in most Americans’ diets, and protein deficiency is extraordinarily rare, according to Joan Benson, an assistant professor with the College of Health at the University of Utah. The typical American’s diet provides more than 100 grams of protein per day, nearly twice the 50 grams recommended for the average adult.

adult’s diet at 15 to 30 percent of the total calories consumed, Benson says. This is a good formula for maintaining health, especially if it puts calories from fat at 25 to 35 percent. On a 2,000 calorie diet, a good number for the average man interested in maintaining his current weight, that’s about 300 to 600 calories from protein.

protein intake near 30 percent to maintain muscle mass.

This overconsumption isn’t necessarily harmful, but extra protein beyond what the body needs will not build muscle mass and may lead to weight gain, according to WebMD. Protein, like both carbohydrates and fats, is simply stored away as fat when the body has leftovers.

“That’s a couple of glasses of milk, a chicken breast, and a threeounce patty of lean meat at night,” Benson says.

These shakes do not need to be extraordinarily high in protein— about 21 to 24 grams of protein should suffice—but they should contain a high-quality protein, such as whey protein, and should be low in fat. They don’t need to taste horrible or cost a fortune to be effective. Instant breakfasts, or even chocolate milk can be good options, Benson says.

Recent studies place the ideal proportion of protein in an average

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For the most part, Americans don’t need to seek out additional protein to supplement their daily diet, Benson says. However, there are exceptions. For example, endurance athletes, such as marathoners, should keep their

Body builders also benefit from regular protein supplements. Drinking a protein shake within an hour of exercise helps the body repair muscles and promotes the creation of lean body mass, according to Benson.

June 2016

fit / workout

Top Five Ways to Ruin Your Workout As long as you’re breaking a sweat, the workout is good, right? Wrong. Here are ways people squander their time at the gym.

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For a certain amount of time after a workout, your body is primed to metabolize certain nutrients. An important part of a workout is nutrition, so don’t neglect it.

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Never Using Free Weights Using machines to lift weights does provide one benefit: you’ll never drop a dumbbell on your face. But avoiding free weights means avoiding many exercise bonuses. When you are using free weight, you have to control your own range of motion, which requires the use of additional muscles, like in your core, for stability. Machines generally focus only on select muscle groups.

Bad Form This can be especially damaging when lifting weights. For example, squats can seriously injure your back if your feet aren’t aligned properly, and if you don’t maintain proper curvature in the lower back.

Doing Steady-State Workouts Too Often Not everyone wants to be a body builder, but doing some muscle work along with your cardio is important. In connection with this, don’t let your steady-state workouts, like runs, become too easy. Maybe you’ve exercised four times this week, but the better question is, have you exerted yourself four times this week? Have you done workouts or work-ish-outs?

Hurting Your Back With Sit-Ups Sit-ups place intense loads on spinal disks, which can mean injury. Better core work involves planks, which means taking a position which you hold for a certain amount of time. Try lying on your stomach, and then lifting yourself up on your forearms and toes, maintaining a straight frame. Hold it for a minute, and feel the core burn.

Replenishing Your Body at the Wrong Time

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HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

TRUTH ABOUT

PROBIOTICS Irecommendprobioticstomypatientswhen I put them on antibiotics. However, are they goodbeyondthatuseorfordailyuse?Here aresomethoughtsforthosewhosufferwith this dilemma. PROBIOTICS are the live microorganisms that offer a health benefit, when the right ones are taken in adequate amounts. PREBIOTICS are ingredients that help probiotics to grow. Lactobacillus, Bifidobacterium and Saccharomyces are the three most-commonly used and widely studied probiotic species. The best way to eat probiotics is to use probiotic rich foods like yogurt that contains Lactobacillus and Streptococcus. Please make sure the label specifically reads “live cultures”. Other dairy products rich in probiotics are buttermilk, certain cheeses and Kefir. Examples of nondairy probiotic-rich foods are sauerkraut (fermented cabbage), miso, pickles, etc. Oats, bananas, garlic and onions are some of the examples of prebiotics. If you are purchasing probiotic supplements from the store, make sure it contains at least Lactobacillus and Bifidobacterium strains. And contains at least 1 billion to 3 billion colony forming units for daily use.

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Probiotics are useful in treating infectious diarrhea caused by Clostridium difficile bacteria infection. Clostridium difficile is typically caused by an antibiotic that wipes out the normal microorganisms in your gut. Probiotics help to restore those normally found gut microorganisms. Other diseases where probiotics have shown some benefit are inflammmatory bowel disease and irritable bowel disease. Probiotics are also known to reduce the duration of upper respiratory infections. However, probiotics are not helpful at all in prevention of food allergies. If you have a suppressed immune system, such as patients with immune deficiencies, HIV/AIDS, organ transplant recipients, and people taking immunosuppressive drugs or chemotherapy, it’s advisable to stay away from probiotics.

ABOUT THE AUTHOR

Dr. Neetu Talreja Dr. Neetu Talreja is a Board Certified Allergist/Immunologist with The Allergy Group. Learn more from Dr. Talreja at www.theallergygroup.com or call 377-4000

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The Biology of Bulking Up By Tony Anderson

Have trouble adding lean muscle mass to your frame? Here are 5 suggestions for you.

While thousands of women flock to the local gyms, desperately trying to

shed a few more pounds before the swimsuit season fully kicks in gear, many men follow their lead, but with a very different goal in mind — bulking up. RELENTLESSLY POUNDING THE WEIGHT ROOMS

Men seek a way to add several pounds of lean muscle mass without packing on the fat that usually accompanies it. For men with naturally lean body types, this is often difficult.

TIPS AND TRICKS TO HELP YOU BEEF UP

Here are a few tips for your workouts and diet in order to help you beef up without giving you the complementary beer gut that most big guys carry around:

Heavy weights,

Use free weights,

Allow your body proper

Mix up your

Add some calories!

lower reps! Many

and not fitness

time to rest! There can

workouts! Many

(That doesn’t mean

guys become

machines! If you

never be enough said about

people plateau

donuts) This is very

frustrated, because

spend a good deal

the importance of resting

quickly, simply

simple — if you want

their muscles are

of time at the gym,

your body properly. After

because they

to build muscle, your

well toned, but they are

you’ll see that the most powerful

substantial workouts targeting specific

do the same thing, week af-

body needs to be provided with

incapable of adding any

lifters will spend very little time

muscle groups, those muscles should

ter week. You should never

the materials to build that muscle,

substantive mass to their

using fitness machines, which are

be allowed to rest for at least 48 hours.

go more than a month with-

otherwise you’ll just lose weight and

frame. Oftentimes, this is

meant to imitate lifts done with

The key is to have a set schedule which

out mixing up your routine.

stay skinny. It may be a little un-

because they are using too

free weights, but in a controlled,

allows different muscles to be targeted

For example, if your typical

comfortable adding a large number

light a weight. If you are

safe way. Those machines may

every day. Also, make sure that you get

week works your back and

of calories, but if you want to beef

extremely concerned with

be safer, but they also are less

7-8 hours of sleep every day. Resting

biceps Monday, triceps and

up, you’ve got to eat up. Don’t

adding muscle mass, and

effective. With free weights, your

between workouts is as important as

shoulders Tuesday, legs and

mistake this to mean that you just

not all that concerned about

stabilizer muscles are incorporat-

doing the workouts themselves! Be-

chest Wednesday, etc., you

eat junk, though. Two hours before

your muscular endurance or

ed into every lift, allowing you to

tween every three weeks of lifting, have

should change that after

your workout you should eat a

tone, pick weights that allow

continue to gain muscle long after

a rest week, during which most of your

about three weeks — say,

carb-based meal for energy. Twenty

you to do only 4-6 reps. If

your body would plateau using

workouts are focused on stretching and

legs and back Monday,

to 60 minutes afterwards, have a

you can do more, you need

the machines. Those machines

cardio: jogging, yoga, Pilates, etc. After

shoulders and biceps

light protein-based meal, such as a

to add some poundage.

do half of the work for you.

that, continue with your regular routine.

Tuesday, etc.

protein shake or sliced turkey.

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June 2016

fit / workout

Top Five Ways to Ruin Your Workout As long as you’re breaking a sweat, the workout is good, right? Wrong. Here are ways people squander their time at the gym.

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For a certain amount of time after a workout, your body is primed to metabolize certain nutrients. An important part of a workout is nutrition, so don’t neglect it.

4 5

Replenishing Your Body at the Wrong Time

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FATHER’S DAY Advice From Those Who’ve Been There

WHAT WOULD BE THE BEST NON-MATERIAL FATHER’S DAY GIFT FOR YOU THIS YEAR? Though it took until later in life to realize it, my father taught me through his example the importance of consequences both good and bad resulting from my behavior. He always loved me, and still does. Because he loved me so much he made sure to always be my father rather than my friend.

Best fathering tips: My father exempli-

fied two virtues that are pivotal to anyone’s honorable progress in life: a strong work ethic and honesty. For me, fatherhood has been a tremendously formative experience. The arrival of each of our nine children brought a new dimension to our family that was unique to the individual. My evolution as a person was influenced by the many lessons and gifts bestowed upon me by our children. Life without any one of them would be at once less challenging and less enjoyable. Jon M. Huntsman, Sr., Founder & chairman of Huntsman Corporation & the Huntsman Cancer Institute

The perfect fathers day gift for me would have to come a few years into the future. I doubt anything would be better than for my son Max, or any of my future children for that matter, to simply live his life in a way that makes me proud. The sugar on top would be an unprovoked “I love you and want to thank you for being such a good dad.” It may be a tall order, especially since the pressure on

Randy Sparks,Husband, father & U of U Law Student

the A,B,C’s

My dad’s a schoolteacher. When he came home, he’d play ball with us until we couldn’t see the ball in the sky anymore. When work was done, it was done. He put us first when he was home. That’s the best fathering advice I learned from my dad. Stuff doesn’t mean anything to me. The best Father’s Day gift would be something meaningful for my wife and me to do together or with our four kids. I want to create a memory between her and me or with our family.

Paul Anderson, Alpine Physical Therapy Owner and Trainer

Never Quit

The best thing about being a father is being able to take my life experiences and create cliff notes for my children. Now they can learn from my mistakes and take heed in my successes by knowing you can do anything if you set your mind to it. Jason David Frank, Father of 4, Actor / Tommy the white Power Ranger 1993-1997

What is the greatest life lesson you learned from your father? “My upbringing contributed a lot to my success. My father was a police officer and wanted his family to be the perfect example to the town. We couldn’t do anything bad. I was brought up under great discipline, which meant that when I made up my mind I had to follow it through.” - Arnold Schwarzenegger | Governor of California

#1 DAD LIFE LESSONS LEARNED FROM YOUR FATHER Time with your dad is a precious thing. He was an avid fisherman, and I got to go fishing with him whether I wanted to or not. I didn’t appreciate it until I got older. It’s a great opportunity where your dad can say, “Oh, you caught the biggest fish!” Time with my kids. One on one time.

MY DAD IS REALLY A SPECIAL GUY. HE TAUGHT US A COUPLE THINGS:

1) “When preparation meets opportunity it equals success.” He taught us from a young age how to work hard and prepare ourselves for all aspects of life. 2) “When your mind can conceive it and your heart can believe it, with hard work you will achieve it.” My dad is a very goal oriented man and I’ve been able to apply that to my life, my family, and even my football coaching. - Brandon Doman, Quarterback Coach, BYU Football, Lehi

Tomiyama’s study: www.nature.com/ijo/journal/vaop/naam/pdf/ijo201617a.pdf

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“

My father taught me that life is about service to others. Life is ultimately about lifting the human heart. -Jon M. Huntsman, Jr. | Utah Governor

Michael R. Ransom, Orem BYU Professor, Chairman of Economics

”

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TOP THINGS MEN REGRET (REALLY?)

According to askmen.com, this is the list of the top things men regret. What do you think?

No. 8

No. 4

Every guy who hasn’t been in one wonders how he’d do. And once you’ve made it into your 30s without getting into a fight, there’s a good chance you never will.

There are some things you can ONLY do when you’re young, but work isn’t one of them.

NEVER GETTING INTO A FIGHT

REGRETS ARE A PART OF LIFE. WE LIVE, WE LEARN, WE MOVE ON. BUT SOMETIMES, DOING CERTAIN THINGS AFFECTS YOU IN A WAY THAT YOU WON’T CONSCIOUSLY REALIZE. LOOK OVER THIS LIST AND TRY AND AVOID SITUATIONS WHERE REGRETS MIGHT BE THE ONLY CONCLUSION.

No. 10 Not playing on a team sport.

It’s why so many guys play softball on the weekends. But you can’t play softball forever. And things like golf, horseshoes, and shuffleboard just aren’t the same.

No. 9

NOT STAYING IN TOUCH WITH FRIENDS

Once you’re married and have kids, keeping in touch with your friends from high school and college becomes less of a priority.

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No. 7

NEVER BUYING A DREAM CAR

With kids, a minivan or an SUV makes WAY more sense. And even if you buy your dream car after you retire, it won’t be the same because you won’t be the young, carefree guy you’re picturing.

The older you get, the more responsibilities pile up. So it’s natural to think about how much easier things used to be. And a lot of men and women wish they had waited longer to settle down.

Even if you work out, smoking, drinking and eating junk food can eventually result in cancer, liver disease and obesity. But young guys look in the mirror, assume they’re healthy and don’t start taking care of themselves until it’s too late.

NOT SPENDING ENOUGH TIME WITH DAD

GETTING MARRIED TOO SOON

PUTTING OFF AN INTEREST OR HONING A HOBBY

No. 3 Ignoring their health

No. 2

No. 6

No. 5

BEING A WORKAHOLIC

Guys can go half their life without needing their dad’s advice. But as soon as Dad’s gone, it’s ALL they need.

No. 1

NOT GOING AFTER THEIR DREAM GIRL

According to askmen.com, not pursuing the girl of their dreams is the single biggest regret middle-aged men have. But older guys basically think that if they were young again, they’d have a shot with any woman on the planet.

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INSTANT Amanisnotolduntilregretstaketheplaceofdreams. " REGRETS – JOHN BARRYMORE.

LIVE WITH NO REGRETS No. 11

TAKING A JOB SOLELY FOR THE MONEY

Who doesn’t like money? But, the effect of jobs that aren’t right, that don’t motivate you and that don’t teach you anything are missed opportunities. Do what you love and don’t feel guilty about it. The money will follow.

No. 12

STAYING IN A DEAD-END JOB

Life is too short to waste it chasing a buck. If you work to live, you’ve got it backwards and you should think about how you can make a living pursuing things that mean more to you. Your spirit will thank you for it even if you have moments where dinner has to be charged to a credit card.

No. 13

EVERY TIME YOU DIDN'T TAKE AN OPPORTUNITY

Whether it’s to learn something about your career field or an opportunity to learn anything, you should take it. Barring things that literally kill you, experience is what life is all about.

No. 14 STRESS EATING

Ok, you won’t regret stress eating every time, and sometimes comfort food is a good way to indulge in life’s finer things. But, the truth is that stress eating in and of itself is unhealthy because the act of fulfilling an emotional need with junk food is like a junkie using drugs. Make conscious choices to indulge in fine chocolate or calorie laden dessert every once in a while and don’t let stress be your guide.

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No. 15

DROPPING OUT OF SCHOOL FOR NO GOOD REASON. No. 16

SHARING A SECRET TOLD TO YOU IN CONFIDENCE

When you betray your friends’ trust you prove yourself to be an unworthy friend. Even if the person isn’t someone you’d classify as a “friend,” betraying confidence will only make others perceive you as a gossip at best.

No. 17

YOU'LL IMMEDIATELY ASK YOURSELF, "WHAT THE HECK WAS I THINKING?!"

SOCIAL MEDIA RANTS OR KNEE-JERK EMAIL RESPONSES. STAY COOL.

No. 19

LETTING FEAR DICTATE DECISIONS

When fear guides your decisions you make mistakes. You do things out of fear–or rather you don’t do things because of fear.

TELLING THE BARBER TO TRY SOMETHING "NEW."

No. 20

SNAPPING AT YOUR PARENTS. LET IT GO!

BELITTLING ANYONE

A huge, fat line of difference exists between constructive criticism and belittling, which makes you nothing more than a bully. (And yes, that includes referees.)

BUYING A $1-STORE UMBRELLA.

YELLING AT YOUR KIDS

This one probably hits close to home for most parents. Sometimes we're guilty of letting the stress get to us and barking at the kids. Other than to scare them into wandering into traffic, yelling just makes stress worse and sets a bad presedent.

No. 18

CHEATING ON PARTNER

If you’re drunk at a bar or lonely on a business trip, follow the same advice as emailing angry—wait. Hurting other people selfishly is one of the biggest reasons we feel guilty. If you are moving on from one relationship with a person you met through cheating, will you truly trust that person not to cheat on you?

No. 21

NOT BEING MORE PASSIONATE

Unless you’re talking about Tiger Woods or Jesse James, most guys see a significant decrease in sexual activity once they get married or reach a certain age.

GOING FOR THE SHOULDER-CHARGE IN A FRIENDLY SPORTS MATCH.

GOING MAN-SHAKE WHEN HE PLAYS IT STRAIGHT...

No. 22

NOT TELLING LOVED ONES HOW YOU FEEL

SKIMPING ON HER BIRTHDAY PRESENT.

June 2016

Three DadlySins THE ENEMIES OF SUCCESSFUL FATHERHOOD EXPLAINED

“Fatherhood is great because you can ruin someone from scratch,” joked political satirist Jon Stewart. When men become dads, a weight falls on their shoulders (sometimes literally—piggy-back rides), a weight that can be shrugged, boldly born or accidentally fumbled. Despite the best intentions of every father, mistakes happen, and children pay the price. Here we explain three paternal pitfalls to avoid, so you can be the rock your child needs. 28 HEALTHY MIAMITM

“Inherent in the tendency for parents to compare their children is a lack of confidence in the job they are doing as parents,” he says. “If you compare for the sake of trying to prove to yourself that your child is better than other children, what does that say about your insecurity as a parent?”

Comparing your child to other children It is almost impossible to avoid. You see someone’s kid hit a home run, get an A or do his chores and there is always part of you that wishes it was your child. But child-tochild comparisons do more harm than good, says Russell A. Isabella, University of Utah Family Consumer Studies Department Chair, and reveal self-doubt in parents.

Each child develops under a unique combination of influences, in a world different even from their next-door neighbor. Comparing is like critiquing a Snickers under the standards for a KitKat. Children who are given appropriate autonomy will be a “wonderful mixture” of genetic predispositions and what they have learned from experiences with caregivers and an expanding network of relationships, Isabella says.

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2 Letting Mom do all the work So you aren’t the dad who comes home from work, grabs a beer, flips on the TV and zones out until 10 pm, letting your wife do the bathing, brushing and tucking. Pat yourself on the back. After you’re done congratulating yourself, wake up to the reality that what a father does is more important than what a father doesn’t do. And this starts with babies.

A+

A Department of Education study found that highly involved biological fathers had children who: Were 43 percent more likely than other children to earn mostly As. Were 33 percent less likely than other children to repeat a grade.

“Comparisons have the potential of interfering with this process,” he says, “because they infer there is a standard or a preferred outcome and that children are good or bad, better or worse on the basis of how well they compare to this standard.” But in other cases comparisons seem well-intentioned. Isabella says that parents might make comparisons to be sure their child is on par physically, socially and emotionally. But given the complexity of child development, the value of these comparisons is limited. Pediatric professionals are a better source of information.

“Infants in the first months of life can tell the difference between a mother’s and father’s style of care,” writes Kyle D. Pruett, MD, in his book Fatherneed: Why Father Care is as Essential as Mother Care for Your Child. “Furthermore, children thrive when they experience those different styles throughout all the developmental stages of life. Developmental research clearly shows that children are born with a drive to find and connect to their fathers, and fathers have the internal capacity, the instinct to respond. Children and fathers hunger for each other early, often and for a very long time.” Pruett, a Clinical Professor of Child Psychiatry at the Yale School of Medicine, explains in his book that fathers provide things that mothers don’t, and this impact is felt in children for the rest of their lives. Every family situation is different, and often the wife may have more interaction with the children. But don’t underestimate the ways fathers influence children: •

Children with involved, caring and playful fathers have better educational outcomes. Studies suggest these children have higher IQs, better linguistic skills and better cognitive capacities.

•

Children who have an involved father are more likely to be emotionally secure, be confident to explore their surroundings, and, as they grow older, have better social connections with peers.

•

Children of involved fathers also are less likely to get in trouble at home, school, or in the neighborhood.

•

Fathers spend a much higher percentage of their one-on-one interaction with infants and preschoolers in stimulating, playful activity than do mothers. From these interactions, children learn how to regulate their feelings and behavior. Rough-housing with dad, for example, can teach children how to deal with aggressive impulses and physical contact without losing control of their emotions.

•

Fathers often push achievement while mothers stress nurturing, both of which are important to healthy development.

3 Not letting your child fail It has many names: overparenting, helicopter parenting, hovering and more. Whatever the name, it can hurt your child. Some fathers (and mothers, of course) simply cannot admit that their child has messed up. Other parents can’t bear the prospect of their child making a mistake, which results in dad doing the science project, writing the paper or a host of other things. It turns out that this kind of parenting has negative consequences. Recent research from the Queensland University of Technology (QUT) found that overparenting is becoming more rampant. Psychologists there and throughout developed countries find that children are often not allowed to be independent, and aren’t allowed to learn from their own mistakes. Researchers worry that this overparenting will produce children that are more anxious and less resilient, with a strong sense of entitlement. ''The result of overparenting is Gen Y: they're highly emotional and expect everything to go their way—and they were parented less than the current generation,'' said QUT researcher Judith Locke, PhD, who conducted the study, to The Sydney Morning Herald. ''You can't complain about Gen Y and then go home and indulge your child.'' The researchers also found that parents aren’t allowing their kids to reach important milestones, like travelling alone, cooking a meal and buying their own groceries. So the balancing act is to be loving and supportive, yet not over caring. One teacher writes in The Atlantic that her best students aren’t flawless. “Year after year, my "best" students— the ones who are happiest and successful in their lives—are the students who were allowed to fail, held responsible for missteps, and challenged to be the best people they could be in the face of their mistakes,” she writes.

Source: childwelfare.gov

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Foolish Father — or — Proper Patriarch What’s true about media portrayals, and what’s harmfully false. THE TYPICAL FATHER FOUND ON TELEVISION IS INCOMPETENT, SEXDRIVEN OR CLUELESS, AND OFTEN ALL THREE. THESE TV DADS, RANGING FROM HOMER SIMPSON TO PHIL DUNPHEE, ARE GOOD FOR A LAUGH, BUT THEIR EFFECT ON THE INSTITUTION OF FATHERHOOD MIGHT NOT BE A LAUGHING MATTER.

Why It Happens For many TV shows, the target audience is women. Especially for sitcoms, viewers are overwhelmingly women. Humor often relies on someone taking a fall, and advertisers or script writers of course avoid insulting their female audience, even if it is good fun. Comic writers are left with one gender to ridicule. Frank Dardis, PhD, associate professor at the Pennsylvania State University Department of Advertising and Public Relations, says that advertisers use humor to appeal or to be remembered better by the audience.

30 HEALTHY MIAMITM

“I believe that most of the ads showing ‘dumb dads’ are simply trying to benefit from the stereotypical image that has been portrayed for many years in films, sitcoms, stand-up comedy acts, pass-along jokes, and so on,” he says. A plenitude of research exists on how advertisements portraying certain images or stereotypes could be harmful to certain parts of a population emotionally and physically, he says, but advertisers generally see “dumb dad” as a safe stereotype. “Most people seem to accept it, take it as ‘common,’” Dardis says, “and take it for what it is… a joke about something that is pretty fair game in many arenas and always kind of has been.” The reason why most people don’t get upset about this portrayal, Dardis suggests, may be because it targets all men, rather than specific subsets of a population. “And I think most people realize that all men are not that way all the time,” he says, “but it is simply the exaggerated portrayal of such.”

What’s True, What’s Not But the line between exaggeration and reality is blurry. Geoffrey Godbey, Professor Emeritus of Penn State University’s College of Health and Human Development, says that some things depicted in the media are true. “There is no equality in household chores—women still do 60 percent or more,” he says. Things are changing, however, Godbey says. “Males have become much more involved in child-rearing and cooking,” he says. “The media shows some cultural lag in terms of the ways in which male-female relations are portrayed.” The modern day is unique in that the roles of men and women in the family are starting to blend together. In 1965, the average father spent 2.5 hours a week caring for children. Now, according Pew Research, the average father spends 7 hours per week on those endeavors.

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HOURS SPENT PER WEEK

Hours Spent on Housework 30

WOMEN

25.7

MEN

13.3 10

4 1965

2010 YEAR

Fathers do have room to grow, of course. According to the Pew report, 46 percent of fathers still feel like they spent too little time with their children. And when it comes to leisure, dads do spend about three hours per week more than moms, the Pew research found. But the difference in leisure activity was 25 versus 28 hours. Most fathers are hardly leaving their wives to slave away with kids, kitchens and cleaning supplies. Those who see TV as reality might forget that there are capable, intelligent fathers everywhere, just like there have always been. Remember the wisdom and compassion of dads in shows like “Leave it to Beaver” and “My Three Sons.”

Consequences of Simpleton Dad Stereotype So dads actually are competent members of a household. How long, then, is fatherhood going to take a beating, and what will be the consequences? TV dad is bewildered in the kitchen, lost on the road and befuddled with a diaper. And each bumbling TV father is accompanied by a smoking hot, sharp-asa-tack TV wife. Do we believe what we see is reality, even just a little? It could be that these media portrayals are slowly lowering the standard for men in America. TV says men are sex-driven, lazy and domestically ignorant, so women might expect that from men in real life, which doesn’t bode well for healthy interactions between genders. Some men are fighting against these inaccuracies and their potential damage. Well-known columnist and father advocate Glenn Sacks launched a nationwide campaign against Verizon’s ad depicting a father incapable of understanding his daughter’s computer. In the ad, the father is dismissed by his wife and daughter to go wash the dog.

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“I dispute the idea that [fathers] are somehow lesser, that it's OK to dismiss our fathers, denigrate our fathers, disregard our fathers, disrespect our fathers,” Sacks wrote. “A mountain of research shows how indispensable fathers are to their children's well-being—not just their income, but their presence, their fathering—not their mothering, their fathering. It is tremendously damaging to convince a boy or girl that his or her father is an idiot or that fathers are worthless.”

The ad was removed. Television isn’t the only institution lagging behind in recognizing the narrowing gender role gap. The modern day court system has been criticized for the same thing, as mothers win the large majority of custody battles for children, in part because of a bias for women as better nurturers. US Census data shows that in 2010, there were 13.7 million parents with custody over 22 million children. Only 1 in 6 of all custodial parents were the fathers. Activists working against this bias say more men are staying at home and focusing on being dad, but courts aren’t recognizing the change.

WOULD THE CUSTODY WAR BE DIFFERENT IF “DUMB DAD” DEPICTIONS WEREN’T SO PREVALENT? IT’S HARD TO TELL, BUT MAYBE.

What Dads Can Do Remember that the biggest reason why dads get lambasted on TV is simply because it is just what has been done for years. Advertisers care what people think about their ads. For example, one father started a petition against Huggies commercials that portrayed dads as incompetent with children. The premise was that the hardest challenge for a man was to deal with poopy diapers, and that he would rather watch sports. More than a thousand people signed the petition, and Huggies responded with new ads. So go ahead and laugh at Homer and learn from Ward Cleaver, but remember that the average dad is somewhere in the middle. Husbands are far from perfect, but rest assured men are not nearly as bumbling as television might lead you to believe. In fact, most are quite awesome.

MYTHS PUSHED BY COMMERCIALS, SHOWS AND MOVIES: ›› Men have a natural tendency to be gluttons ›› Men bow to their wife’s wishes ›› Men will compromise their standards for a beautiful woman ›› Dads are not as intelligent as their wives or children ›› Men are naturally aggressive and insubordinate ›› Men should do the manly thing, even if it is unreasonable, hurtful or dangerous June 2016

Male AILMENTS DISEASES THAT HATE MEN

WRITTEN BY MICHAEL RICHARDSON

There are clear discrepancies between the health of men and women. Unfortunately for males, their sex seems to be more diseased than the other, on average, which is blamed on everything from genes to stubbornness. Here we review health problems that are particularly venomous towards men, the potential reasons why and what men can (and can’t) do about them.

HEART DISEASE

Heart disease manifests itself about ten years earlier in men, on average, compared to women.This doesn’t mean that men have weak hearts. Rather, men probably aren’t as good at taking care of their cardiovascular system. Men who experience more work stress, are more likely to exercise little. Researchers from State University of New York at Stony Brook say that biological and psychosocial factors also contribute to the

32 HEALTHY MIAMITM

gender gap in coronary heart disease (CHD). Differences in how men handle stress, compared to women, may be one important factor. “It appears that men's coping with stressful events may be less adaptive physiologically, behaviorally, and emotionally, contributing to their increased risk for CHD,” they write. Related to this finding, a study published in Circulation found that a fiery temper, characterized by angry outbursts and violent feelings, can cause heart-rhythm disorders in men. All these factors combine to paint an ugly picture for men’s hearts. The average age of a heart attack for men is about 66, while for women it is about 70. More than 700,000 Americans have heart attacks every year, and the large majority of sudden cardiac events occur in men. Men need to be aware of the big risk factors, like high blood pressure and high LDL cholesterol. This awareness may require medical check-ups and examinations. Estrogen in women raises good cholesterol levels (HDL), which may be a reason why they develop heart diseases later in life. In addition, men and those around them should be aware of the central signs of a heart attack: chest pain, discomfort in the

neck, jaw or upper stomach, shortness of breath and nausea. Heart disease kills about 600,000 people every year in the United States, according to the CDC, the majority of whom are male.

PROSTATE CANCER

After lung cancer, prostate cancer is the leading cause of cancer death in men. The most common cancer found in men, prostate cancer is often a silent enemy, giving few symptoms until it is well advanced and spreading throughout the body. “There is no good prevention strategy,” says Dr. Steven Gange of the Western Urological Clinic in Salt Lake City Utah. Because prevention is difficult, early and frequent screening is vital. Treatment of the disease is often possible only if it is found in an early enough stage. Though often associated with older age, a third of prostate cancers occur in men under the age of 65. The good news is that prostate cancer treatment is advancing. Some prostate cancers do not need to be treated, because they won’t progress in severity, according to Gange. This understanding helps men avoid unnecessary treatment that can have uncomfortable side effects.

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xy? WHO WEARS THE GENES AROUND HERE?

Since a woman has two X chromosomes, disease-producing or mutated genes on one can be counterbalanced by the other chromosome. But men have one Y and one X, meaning that a single messed up gene means certain disease. Case in point: colorblindness is caused by a defect in the X chromosome. Men are colorblind much more often than women, and researchers think it may be because women’s other X cancels out the flaws of the first.

About 240,000 new cases of the disease are diagnosed, and almost 30,000 men die from prostate cancer every year. One in six men will be diagnosed with prostate cancer in his lifetime, according to the American Cancer Society. In terms of preventing prostate cancer, diet may be one modifiable factor. Make sure you maintain a healthy diet with moderate levels of red meat and high-fat dairy. Bear in mind that the diet/prostate cancer link is a weak one, so don’t put too much stock in it. Smoking and obesity may also be tied to the disease.

HERNIAS

The most common kind of hernia is an inguinal hernia, which is more prevalent in men than women by ten times. This is in part due to the construction of the male body. The inguinal canal is where a male’s testicles move from the abdomen to the scrotum. This canal closes shortly after birth, but sometimes the canal doesn’t close properly, resulting in a weak area. This weakened area is often the site where part of the membrane lining the abdominal cavity, or part of the intestine, protrudes through. The resulting bulge is how you can identify a hernia. Strenuous exertion and obesity are two risk factors for developing an inguinal hernia. In fact, anything that puts undue pressure on the abdomen can cause hernias. This includes chronic coughs and constant constipation.

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Beware that a family history of hernias also puts you at higher risk. Men need to be aware of symptoms indicating the need to see a medical professional. If the hernia gets progressively worse, and pain increases, you may need surgery, which involves putting the herniated tissue back in its correct location, and placing protective material over the weakened internal area of the abdomen. Though actual numbers aren’t available, an estimated 500,000 cases of inguinal hernia are treated each year. Thousands more are left untreated, which can lead to complications like severe nausea and pain, and even strangulation of an intestine, which is lifethreatening.

COME ON, MAN: MANLINESS AND HEALTH

Men and women are built differently, no doubt, but this may not be the reason for the large discrepancies in how diseases hit each gender. Men may get sick and have serious health problems more often simply because of their own choices. For example, men don’t go to the doctor as often as women.

NOT SO

TOUGH

Men are… 2.1 times as likely

to die from liver disease.

4.1 times as likely

to commit suicide.

2.2

times as likely to die from an accident.

“Men in our society are raised to be tough, ‘don't cry,’ and men consequently ignore ‘little problems’ more than women,” says Dr. Gange. “Married men live longer than single because the spouse will often get him to see the doctor sooner.”

times as likely to get kidney stones, bladder cancer.

Men are often obstinate about their health, be it in action flicks or in the walls of your own home.

2 times as likely

“Tis’ but a scratch!,” exclaims the knight whose just lost an arm in a duel with King Arthur, in the comedy “Monty Python and the Holy Grail.” The King claims victory, but the armless knight claims he’s “had worse,” and continues fighting. An absurd moment, yes, but one that emits a faint aroma of reality. Pain and discomfort often must reach extreme levels before a man seeks medical attention, and this is far from funny. “Delaying presentation to medical care leads to more advanced and difficult to treat problems,” Gange says. “It also excludes the potential for prevention, and many diseases have good prevention strategies.”

to suffer from emphysema or duodenal ulcer.

1.4 times as likely to die from cancer.

1.4 times as likely

to get kidney disease.

1.4 times as likely to get diabetes.

Source: health.harvard.edu

Baby Problems About 115 males are conceived to every 100 females, but males are much more likely to die before birth, so there are only 104 male newborns for every 100 females. Furthermore, boys are 60 percent more likely to be born prematurely. June 2016

SHAVING: YOU’RE DOING IT WRONG

WHAT YOU NEED TO KNOW ABOUT MANUAL SHAVING

Shaving is probably more common to your mornings than pancakes and orange juice, and like many men, you often take it for granted. Maybe you find it a chore, or perhaps even worse—a painful necessity. Despite having shaved countless times, many men complain about a number of shaving side effects—not getting as close a shave as desired, irritated skin, razor bumps, nicks or ingrown hairs. Dragging a sharp blade against your hairy chin is a scary prospect when you stop to think about it, but with a little honing of shaving skills, anyone can transform an annoyance into a morning ritual to look forward to.

THE PREP WORK With the proper steps, you can soften your hairs, open your pores and lubricate your skin, making shaving a breeze and also a daily mini-facial. Many men shortchange their shaving prep, but the following steps are essential to getting both a close, comfortable, one-pass shave and healthy skin.

WASH YOUR FACE

Start by washing your face. Dirt, grime, dead skin and oils are all things you want to avoid when performing such a delicate operation on very sensitive skin. Facial cleansers work best because they help soften the protein in the hair and exfoliate dead skin that will clog razor blades.

USE HOT WATER

Heat helps open your pores and soften your beard, so taking a hot shower right before shaving is ideal. If a shower is not an option, splash hot water over

34 HEALTHY MIAMITM

the face or, if there is time, wrap a towel soaked with hot water around the face like barbershops do. Hot water softens the protein keratin that makes up part of the hair and also allows your hairs to swell with water. Keep your face warm and moist during the entire shaving process.

SHAVING CREAM

Apply shaving cream and let it sit for 2 to 3 minutes; this allows your hair follicles to fully hydrate and swell with water, making them easier to cut. If you have one, use a shaving brush in a circular motion to create a good lather, ending with upstrokes to lift up your hairs. Comb your hair or brush your teeth while you wait. The longer you let the shaving cream stay on your face before shaving, the softer your skin and your beard will be. If you’re in a hurry, at least start shaving on the side of your face, then your moustache and end with your chin. Your chin hairs are usually the stiffest, so you’ll allow those hairs to soften longer if you reserve this portion for last.

PUTTING STEEL TO SKIN RAZOR SELECTION

Razor companies would like you to believe that the number of blades or the flexibility of the razor justify spending big money on their products. But by far the most important factors to a comfortable shave are only using sharp razors and keeping your blades clean from hairs and dead skin. Depending on how often you shave and how thick your beard grows, you may need to replace your razors every 10 to

15 shaves, which may or may not justify buying expensive razors. Remember that using dull razors is the cardinal sin of shaving, resulting in irritation and ingrown hairs.

WITH THE GRAIN

Shaving with the grain is essential. This doesn’t always mean shaving down, however. Let your beard grow out a few days and you’ll be able to see which direction your hairs grow, which is the same direction you should shave. You may get a closer shave going against the grain, but you also greatly increase your chances for getting ingrown hairs and nicks. If you want a closer shave, lather up again and focus on the specific problem areas. Professional barbers often shave with the grain the first lather and then shave sideways after the second. However, be careful with these last two suggestions; overshaving an area often causes skin irritation. Finally,

use very light pressure when shaving. Pushing too hard down also leads to skin irritation and ingrown hairs.

COLD WATER TO FINISH

After you’ve finished, wash your face with coldest water you can comfortably stand. Ending with a cold water wash discourages inflammation in the same way a cold compress helps swelling and closes your pores, helping to keep them unclogged.

AFTERSHAVE

Aftershave lotions and moisturizers can be used to help keep your skin healthy and moisturized. Shaving is a traumatic experience for your skin as you remove a couple layers of skin after a typical shave. Using moisturizer helps keep your skin healthy and soft, particularly if you have sensitive skin. But don’t use harsh alcohol-based aftershaves, which cause redness and irritation.

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7. UGLY NAIL OR SCREW HOLE? Did a screw leave a messy hole in a chair, table or wall? Just firmly push a golf tee into the hole, saw off the end, and sand it down. Golf is good for something after all.

8. CAMPSITE COOKING PROBLEMS? Pots and pans are a hassle when camping, so get them out of your way with an old belt. Just

G N I O G ? E K O BL

WAYS MEN CAN DO IT THEMSELVES

strap the belt around a tree, and use “s” hooks to hang up pots and pans.

9. LADDER SCRATCHING EVERYTHING? Put gloves over the top two ends of the ladder, and save your house, or whatever you’re climbing up, the wear and tear.

10. WANT A SKID FREE FLOOR? Want a non-slick surface for a tree house, garage or shed? Just mix a pound of sand per gallon of floor paint, and apply.

11. NO IRON? Just take a pan, cover the bottom in tin foil, heat it for 15-30 seconds, and there you go.

1. SMARTPHONE TOO QUIET?

4. STUBBORN SCREW?

12. DIRTY KEYBOARD?

Just set it over the top of an open glass fruit jar. This is an old trick, but one that still works.

Try rubbing the screw on a slightly wet bar of soap. It should be easier for the screw to

Clean it with the sticky part of sticky note. It picks up dust and bits of whatever surprisingly

fit into tight holes.

well.

2. CROWDED CLOSET?

5. FADED HEADLIGHTS

13. ANT PROBLEM?

Find an aluminum can and break off the

The covers of headlights, the part exposed to the outside, get faded over time. Use toothpaste and scrub for a minute to take

Try drawing a line with chalk. It may be just the defense you need to keep ants away.

opener, which should have two small circles. Run the tops of two hangars through each circle. Put up one hangar, and the other hangar hangs just below it, on the second hole of the opener. You’ve just doubled your closet space.

3. SLOW LEAK IN A TIRE?

away the cloudiness.

6. NO BOTTLE OPENER?

14. SLUGS IN THE GARDEN? Pour beer around the outside of your garden, and save it from slugs.

Take a small piece of wood, about an inch thick and six inches long, and drive a nail partly through it. Leave about half an inch

15. PAINT BUCKET PROBLEMS?

inner-tube for your tire, first pump up that inn tube and stick it under water. Bubbles

between the head of the nail and the plane of the wood. On the side where the sharp end of the nail is gone through, bend the

Paint keeps pooling in the rim of your paint can. No problem. Just take a small nail and

will come out of even the smallest leak. Patch it up and you’re good to go.

nail over. Use the nail head to grip onto a bottle cap, and lift the wood to lever it off.

hammer holes into the rim, spaced around the circumference, says Popular Mechanics.

Instead of immediately buying a new

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June 2016

REFINED | FEATU RED

Leonardo DiCaprio is an Academy Award winning American actor with several acclaimed movies like “Inception”, “Titanic”, and “The Basketball Diaries” to his name. This Los Angeles native started his career from a series of semi-regular roles in TV series like “Santa Barbara” and “Growing Pains”. Searching for admirable qualities in Hollywood is a treasure hunt that yields little fruit. While it may be easy to mistake Leonardo DiCaprio as just another model-hunting, party-loving Hollywood monster, his commitment to the causes he believes in, on and off the camera, is something worth emulating. When TIME magazine listed DiCaprio on its list of the 100 most influential people, US Secretary of State John Kerry, who has worked with DiCaprio on environmental projects, explained why.

Leo’s Resolve

“Leo’s talent is limitless, but his secret has always been pretty simple: he’s real,” Kerry writes. Preparation and commitment to ideals define Leo’s life, whether he is sleeping in an animal carcass to prepare for a movie, or riding through Nepal on an elephant searching for tigers in a conservation effort. Some may be surprised to find that snagging the elusive Oscar wasn’t the pinnacle of everything for DiCaprio. As evidenced by his speech at the Oscars he has higher goals than just being a great actor. The Leonardo DiCaprio Foundation (LDF) has become a powerful force in conservation of animals, ecosystems and more, and Leo is an effective, passionate front man. Far from a fragile, pretty-faced Hollywood Ken-doll who throws money at charities, DiCaprio personally travels to locations around the world to find the right projects to fund. So far he has provided grants to conservation projects in more than 44 countries.

When Leonardo DiCaprio decides on something, watch out.

36 HEALTHY MIAMITM

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REFINED And sometimes he risks life and limb. On a break from filming Blood Diamond, Dicaprio went on an expedition to South Africa, and swam with sharks as part of a conservation voyage. While diving, a tuna got stuck on top of the cage and an enormous great white shark jumped into the cage. "Half of its body was in and out, and I flattened down at the bottom,” DiCaprio recalls, “…and it chomped a few times but I survived it." He also uses his cinematic skills for the causes he believes in. He was the executive producer of Cowspiracy, a popular documentary that points out the dangers of excessive animal agriculture in America. For example, 18 percent of greenhouse gas emissions come from animal agriculture, more than the combined exhaust from all transportation. DiCaprio also bought a racing team in the newly formed Formula E racing circuit, which is for electric cars. He actually chairs the newly created Formula E Sustainability Committee, which will work to contribute to the mass use of electric vehicles. DiCaprio, who once showed up to the Oscars in a Toyota Prius, is using his fame to try influence the world for good. And it’s more of an obsession than a fleeting interest.

Total commitment to a cause is a noble attribute, and that makes Leonardo DiCaprio “king of the world,” to quote his character in Titanic. DiCaprio’s achievements are admirable, but so are the things he hasn’t done. He grew up in a poor part of Los Angeles, surrounded by drug dealers, prostitutes and crime. He even says he was robbed at age five. But the sink or swim scenario pushed him to success. “I’ve never done drugs,” he says. “That’s because I saw this stuff literally every day when I was 3 or 4 years old… so Hollywood was a walk in the park for me.” Hollywood lifestyle didn’t overwhelm him. In fact, once he rose to stardom, he has always sought meaningful roles that he hoped would impact viewers. For example, he pushed the creation of Wolf of Wall Street because it shows the dark side of human greed and dissatisfaction that is the norm in much of society today. Even if you don’t agree with DiCaprio’s views, there is something to be said for standing up for what you believe, in whatever that sphere that may be. And as Leo might say, when you decide on a path, take a bold stride walking it.

Leo’s Timeline As a child, appeared in tv commercials and educational shows 1990: TV - PARENTHOOD 1991: TV - GROWING PAINS 1991: CRITTERS 3 (first movie role) DiCaprio described his role as "your average, nodepth, standard kid with blond hair.” 1993: THIS BOY'S LIFE Leo grew a few inches while shooting this film and ad to slouch in the scenes to follow to look smaller 1993: WHAT’S EATING GILBERT GRAPE 2 Nominations for supporting role : -Academy Award (Oscar) Actor in a supporting role -Golden Globe Award for Best Supporting Actor Motion Picture 1997: TITANIC #1 top grossing film: $2,185,672,302 - Golden Globe Award Nominee - Best Actor 2002: GANGS OF NEW YORK His acting was well-received in this movie but he was overshadowed by Daniel Day Lewis 2002: CATCH ME IF YOU CAN #4 top grossing film -Golden Globe Award Nominee

"There's no way we're not hypocrites about this, and there isn't a couple of hours a day that I'm not thinking about it. The big question is, is it all too late?" DiCaprio asks in one interview.

2004: THE AVIATOR - First Golden Globe Award -Academy Award Nominee -BAFTA Nominee

He even uses his world renown to discuss the environment with world leaders, having spoken with Vladminir Putin and Pope Francis, to name two. He even stood before the UN Climate Summit and told them “you can make history… or be vilified by it.”

2006: THE DEPARTED Mega-cast received positive reviews and became the highest-rated wide release films of 2006 -Nominated Best Actor in Drama Film -Nominated for BAFTA award 2006: BLOOD DIAMONDS DiCaprio was praised for authenticity of South African Afrikaner accent. -Nominated for Academy Award -Nominated Best Actor in Drama Film 2009: REVOLUTIONARY ROAD -Nominated for Golden Globe Award for Best Actor Motion Picture Drama Kate Winslet and Leonardo DiCaprio at the premiere of 'Revolutionary Road' held at the Mann Village Theater in Westwood on December 15, 2008.

2010: INCEPTION #2 Top grossing film 2011 RED RIDING HOOD (Producer) #1 top grossing film 2011: J. EDGAR - Nominated for Golden Globe Award for Best Actor Motion Picture Drama Quote: J. Edgar Hoover: What's important at this time is to re-clarify the difference between hero and villain. 2012: DJANGO UNCHAINED - #3 top grossing film - received eighth nomination from the Golden Globes

Leo holds his Oscar for Best Actor in 2016’s Photo Credits - Tinseltown / Shutterstock.com

‘The Revenant’

2013: THE GREAT GATSBY: #5 top grossing film - Leonardo DiCaprio wanted to play Jay Gatsby because he was drawn to "the idea of a man who came from absolutely nothing, who created himself solely from his own imagination.” 2013 THE WOLF OF WALL STREET -2nd Golden Globe. (Best Actor/Best Picture) -3rd Best Actor nomination for Oscar 2016 THE REVENANT - Oscar - Best Actor

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June 2016

REFINED | EMOTI ON

4 Emotions Refine that can

“

Your Life WRITTEN BY JIM ROHN

Only you and you alone can change your situation. Don’t blame it on anything or anyone.”

38 HEALTHY MIAMITM

LEONARDO DICAPRIO

Emotions are the most powerful forces inside us. Under the power of emotions, human beings can perform the most heroic (as well as barbaric) acts. To a great degree, civilization itself can be defined as the intelligent channeling of human emotion. Emotions are fuel and the mind is the pilot, which together propel the ship of civilized progress.

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REFINED

One does not usually equate the word “disgust” with positive action. And yet properly channeled, disgust can change a person’s life. The person who feels disgusted has reached a point of no return. He or she is ready to throw down the gauntlet at life and say, “I’ve had it!” That’s what I said after many humiliating experiences at age 25. I said. “I don’t want to live like this anymore.I’ve had it with being broke. I’ve had it with being embarrassed, and I’ve had it with lying.”

3) DESIRE

1) DISGUST

Which emotions cause people to act? There are four basic ones; each, or a combination of several, can trigger the most incredible activity. The day that you allow these emotions to fuel your desire is the day you’ll turn your life around.

Yes, productive feelings of disgust come when a person says, “Enough is enough.”

Most of us need to be pushed to the wall to make decisions. And once we reach this point, we have to deal with the conflicting emotions that come with making them. We have reached a fork in the road. Now this fork can be a two-prong, three-prong, or even a fourprong fork. No wonder that decision-making can create knots in stomachs, keep us awake in the middle of the night, or make us break out in a cold sweat. Making life-changing decisions can be likened to internal civil war. Conflicting armies of emotions, each with its own arsenal of reasons, battle each other for supremacy of our minds. And our resulting decisions, whether bold or timid, well thought out or impulsive, can either set the course of action or blind it. I don’t have much advice to give you about decision-making except this: Whatever you do, don’t camp at the fork in the road. Decide. It’s far better to make a wrong decision than to not make one at all. Each of us must confront our emotional turmoil and sort out our feelings.

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Almost anything can trigger desire. It’s a matter of timing as much as preparation. It might be a song that tugs at the heart. It might be a memorable sermon. It might be a movie, a conversation with a friend, a confrontation with the enemy, or a bitter experience. Even a book or an article such as this one can trigger the inner mechanism that will make some people say, “I want it now!” Therefore, while searching for your “hot button” of pure, raw desire, welcome into your life each positive experience. Don’t erect a wall to protect you from experiencing life. The same wall that keeps out your disappointment also keeps out the sunlight of enriching experiences. So let life touch you. The next touch could be the one that turns your life around.

4) RESOLVE

2) DECISION

The “guy” has finally had it with mediocrity. He’s had it with those awful sick feelings of fear, pain and humiliation. He then decides he is not going to live like this anymore. Look out! This could be the day that turns a life around. Call it what you will, the “I’ve had it” day, the “never again” day, the “enough’s enough” day. Whatever you call it, it’s powerful! There is nothing so life-changing as gut-wrenching disgust!

How does one gain desire? I don’t think I can answer this directly because there are many ways. But I do know two things about desire: a. It comes from the inside not the outside. b. It can be triggered by outside forces.

Resolve says, “I will.” Benjamin Disraeli, the great British statesman, once said, “Nothing can resist a human will that will stake even its existence on the extent of its purpose.” In other words, when someone resolves to “do or die,” nothing can stop him. The mountain climber says, “I will climb the mountain. They’ve told me it’s too high, it’s too far, it’s too steep, it’s too rocky, it’s too difficult. But it’s my mountain. I will climb it. You’ll soon see me waving from the top or you’ll never see me, because unless I reach the peak, I’m not coming back.” Who can argue with such resolve? When confronted with such iron-will determination, I can see Time, Fate and Circumstance calling a hasty conference and deciding, “We might as well let him have his dream. He’s said he’s going to get there or die trying.” The best definition for “resolve” I’ve heard came from a schoolgirl in California. When asked, “Who can tell me what ‘resolve’ means?” The girl said, “I think resolve means promising yourself you will never give up.”

June 2016

REFINED

21 AWESOME PLACES TO LEARN

CRITICAL SKILLS THAT WILL Refine Your Life 40 HEALTHY MIAMITM

WRITTN BY LARRY KIM for INC.com

NEVER STOP LEARNING. ALWAYS IMPROVE YOUR PROFESSIONAL AND PERSONAL LIVES. HEREâ&#x20AC;&#x2122;S HOW. WE TEND TO THINK OF LEARNING A NEW SKILL OR "GOING BACK TO SCHOOL" AS SOMETHING YOU'D DO WHEN LOOKING TO CHANGE CAREERS, OR TO UPGRADE WITHIN YOUR CURRENT ONE. BUT LIFELONG LEARNING HAS INCREDIBLE BENEFITS, BOTH PERSONAL AND PROFESSIONAL, SAY RESEARCHERS. IT MAKES COMMUNITIES MORE PRODUCTIVE AND INNOVATIVE, AND GIVES EMPLOYEES THE ABILITY TO COPE WITH CONSTANTLY CHANGING WORKPLACES. LIFELONG LEARNING HELPS US STAY SHARP AS WE AGE, AND IS ALSO IMPORTANT FOR A SUCCESSFUL ECONOMY.

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LIFELONG LEARNING HELPS US COMMUNICATE BETTER, SOCIALIZE MORE EFFECTIVELY, AND ACHIEVE GREATER SUCCESS. WHETHER YOU'RE LOOKING TO LEARN HOW TO CODE, BUILD LEADERSHIP SKILLS, OR OTHERWISE IMPROVE YOURSELF, HERE ARE 21 AWESOME PLACES TO LEARN THE CRITICAL SKILLS THAT WILL CHANGE YOUR LIFE: 1. LIFEHACKER

One of my favorite sites on the planet, Lifehacker is the place to learn how to do just about anything better, faster, and smarter.

2. LIBRARY OF CONGRESS Most of our national library's texts are now available online. Whatever skill it is you want to learn, you can read up on it there.

3. BOUNDLESS

Remember taking on a second parttime job just to pay for your college textbooks? Boundless is shaking up the textbook industry by offering textbooks online, for free.

4. INC.EDU

Inc.'s own educational site is an amazing resource for entrepreneurs looking to build the skills most likely to help them succeed. These real-time, live workshops led by all-star entrepreneurs are the best way to cut the learning curve and connect with people who really have the experience to lead by example.

5. UNIVERSITIES

Most universities now offer online learning courses in addition to the on-campus lifelong learning programs. Some have established entire online schools, like Colorado State's Osher Lifelong Learning Institute. If you're looking for a more traditional educational experience, check out what the universities are offering.

6. GOOGLE WORLD WONDERS

Explore the ancient and modern worlds in an incredible online resource powered by Google's Street View and mapping technology.

7. TED TALKS

TED is another fantastic place to find actionable advice and learning opportunities created by genuine, experienced people. I've curated my favorite TED Talks for entrepreneurs, leadership training and creativity in business -- check them out for yourself. You can also visit TED Ed for its own selection of great lessons.

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8. REDDIT LECTURES

This crowdsourced collection of top lectures from professionals, academia, governments, and leaders of all stripes is unique in that the resources are upvoted or downvoted by users, in typical Reddit fashion.

9. UREDDIT

Speaking of Reddit, the forum site has its own University of Reddit, with dozens of courses in the arts, computer science, language, math and statistics, and more.

10. INTERNET SACRED TEXT ARCHIVE

It's the largest archive of free books on religion and spirituality on the internet. Read up on mythology, religion, folklore, alchemy, parapsychology, and more.

11. MEETUP

See what's happening in your area and meet up with like minds to learn new skills, often free of charge. Meetups are a great way to trade experiences and learn new perspectives.

12. TRIVIUM EDUCATION

Critical thinking is an incredibly important skill, but it's not often taught in public school curriculum. Brush up on your rhetoric, grammar, and logic with Trivium's free resources.

13. HUBSPOT ACADEMY

HubSpot, that online marketing software giant out of Boston, offers comprehensive, user-friendly digital marketing courses. Understanding marketing is critical for any entrepreneur, whether it's a function of your daily duties or not. HubSpot Academy was one of my own top five digital marketing course picks.

14. UNIVERSITY OF THE PEOPLE

16. PROJECT GUTENBERG

Study classic literature for free with over 50,000 titles available to download from the Project Gutenberg library.

17. POCKET

Save articles, videos and other interesting and educational content you come across online to consume later. Pocket lets you save from your browser, or from apps like Twitter or Flipboard, and you can access the content later without an internet connection.

18. MIT OPEN COURSEWARE

The iconic university offers totally free programming courses, including an introduction to computer programming course that's fantastic for entrepreneurs and beginners. It was my top choice among the nine best places to learn how to code for free.

19. ICONIC TOUR

Inc.com and CNBC put together iCONIC, a three-part conference series that's visiting my own hometown of Boston on September 22, 2016, after its first stops in Seattle and Denver. On top of the excellent speakers, the networking is an incredibly effective way to learn what's truly working for dynamic businesses across the country.

20. FUTURELEARN

Packed with free online courses from over 40 universities, FutureLearn is a U.K. site that serves over 3.6 million learners worldwide.

21. RESCUE TIME

Learn more about where and how you spend your time, allowing you to find efficiency throughout the day.

Billing itself as the world's first nonprofit, tuition-free, accredited, online American university, UoPEOPLE offers degree programs in Business Administration, Computer Science and Health Studies.

15. PBS VIDEO

Watch well-researched, in-depth documentaries from PBS, free of charge online.

LARRY KIM is the founder and CTO of WordStream, provider of the 20-Minute PPC Work Week and the free AdWords Grader. You can subscribe here to Larry's business growth tips by email at Inc.com. @larrykim

June 2016

H E A L T H R E P O R T: G U Y G E T A W A Y S “IT IS ONE OF THE BLESSINGS OF OLD FRIENDS THAT YOU CAN AFFORD TO BE STUPID WITH THEM.”

- RALPH WALDO EMERSON

GOLF, GADGETS & MALE BONDING WE ALL SHARE AN INNATE NEED FOR FRIENDSHIP AND CAMARADERIE, ESPECIALLY WITH MEMBERS OF OUR OWN GENDER. BUT MALES AND FEMALES GO ABOUT FULFILLING THIS NEED BY POLAR OPPOSITE MEANS. FOR MEN, IT’S ALL ABOUT THE JOURNEY — NO “FEELINGS” OR “WORDS” NECESSARY.

42 HEALTHY MIAMITM

Healthy-Miami.com

MALE BONDING *Calories burned for a 190-pound male. www.nutristrategy.com

I’M NO BARBIE.

I like cars, sports and the great outdoors, grew up with three brothers, and married a man whose group of guy friends can outstand graduations, children, and Armageddon. As “one of the guys,” I’ve had a glimpse into male bonding, and feel confident to explain the psyche behind it. For men (a point generally incomprehensible for women), bonding does not equal talking. Men base their friendships on shared activities. Whether it involves a motorcycle, a fishing pole, a gun, some ridiculous, life-threatening stunt, or just a couch and a pizza, y-chromosome bonding thrives on an event, designed for men by men, “no gurls allowed.” It’s not that women can’t golf, fish, enjoy a game or even ride a Harley — of course they can. Men enjoy sharing these experiences with women, but sometimes they just need to bump chests, slap butts, and revel in facial hair without her rolling eyes. Men need machismo like women need chocolate and day spas. They are necessities in the quest to relax, refresh, and reconnect with oneself. Male bonding is largely misunderstood because the activities men choose to “get away from it all” do not spell serenity, relaxation, or tranquility in a traditional sense. They are rigorous, loud, action-packed and dirty, but for men, they can provide as much rejuvenation as an hour massage. The proof? When a man comes home after a virtuous testosterone trip, he’s a refreshed, happy camper (pun intended).

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GUY GETAWAYS

MOTORCYCLE TRIPS

VIRTUOUS AND CLASSIC MALE

MEN LOVE THE FREEDOM OF

BONDING ACTIVITIES, their healthful secrets, and where to do them locally.

THE OPEN ROAD. It doesn’t mean freedom from family or spouse, but freedom from work, chains of authority, and neckties. Plus, talking over the burly exhaust of a pack of bikes isn’t an option—male bonding at its finest. Mandatory movie reference: Wild Hogs (Touchstone Pictures, 2007); no article on male bonding would be complete without it.

FISHING WHEN WOMEN FIRST FELL IN LOVE WITH BRAD PITT, men rediscovered fly-fishing in a River Runs Through It (Allied Filmmakers, 1992). Ever a pastime of fathers and sons, fishing is about as close to serenity as guy time gets—pristine nature, the still of early morning, sounds of water, and fresh air. Also, the catch (trout) is one of nature’s great lean sources of protein, bursting with super healthy omega-3 fatty acids, which protect against heart disease, cancer, inflammation, hypertension, and more.

CAMPING POLES, TENT, KNIFE, ROPE, SLEEPING BAG, STOVE, BOOTS, tin foil, beef jerky, water, instant oatmeal, soup, matches, every survival gadget known to man, and a toothbrush (maybe). Packing for camping is living proof of a man’s attention to detail. Camping lets men connect with their inner machismo and all things rugged, while giving him a great workout. Backpacking (a step up from camping) burns a whopping 604 calories per hour* with the heart-healthy benefits of cardio.

SPORTING EVENTS

Whether his seats are courtside or couch-side, most men love college and professional sports. On game night, each man watching becomes a key team player, somewhere between third string and cheerleader. This bond with the athletic elite motivates him to achieve something higher and (hopefully) train like a champion.

GOLF

A far cry from anything rugged or burly, golf is a gentleman’s game where, for 18 holes, men don’t question the dress code. Their collar is no longer a symbol of working class, but a stroke of leisure and refinement. From a health perspective, golf is like yoga. It is about quiet focus, body control, and improving your personal par. Also, cart-free golfing burns 450 calories per hour. *

To the wives and girlfriends: GUYS’ NIGHT.

These two words have an unnerving potential for committed women and can cause quite the kitchen stand-down. IT’S HIM AND HIS KEYS VERSUS YOU, your folded arms, and a feeling of “you want to spend time with them instead of me?” If you struggle with your man’s requests for guy time, a little reprogramming is all you need to make the phone calls from his buddies a less threatening experience. Consider the following: When your man needs to go out with the boys (or by himself), it doesn’t mean he is trying to get away from or avoid you and your family. It’s not that he doesn’t love you. It’s not even remotely related to how he feels about you. He just needs some time to reconnect with himself. JUST LIKE YOU NEED TO GO TO THE GYM,

get an hour massage, read a book, or get a manicure, he needs to go to games, go camping, or do whatever he’s into. Just because you don’t think mountain biking is relaxing doesn’t mean it isn’t relaxing for him. It’s his relaxation time, his time for himself. As long he chooses virtuous activities, let him go.

June 2016

REFINED | REV U P

Race

10 ways to win The

W R I T T E N B Y: L E A N N E B U S H E Y

HERE ARE 10 TIPS TO MAKE YOUR ENGINE HUM ALL DAY LONG: 1. FUEL IN: Eat three meals a day, with two or three planned snacks daily.

2. TIME AT THE PUMP: Eat slowly, putting down eating utensils between each bite, even if you’re eating finger foods, chew slowly and enjoy.

3. FIND A GAS STATION: Choose a specific place in your home or office to eat all meals. This will become the “designated eating place” and should not be changed. You should not eat at your desk as this could make you prone to eat all day at work.

©Francois De Ribaucourt | Dreamstime.com

Picture a souped-up sports car idling on a race way. The sound of a finetuned engine hums, the sound of a weak engine is choppy and back fires. Think of yourself as a fine-tuned vehicle. If you could picture the foods you eat most often and think of how they would fuel you, is it clean premium fuel that keeps all parts of your engine running smoothly or is it thick sludge that causes your engine to struggle.

4. FOCUS ON THE FUEL: Do not do anything except eat when you sit down for a meal. Do not read, watch TV, talk on the phone, work, etc. Be aware of the food you are eating.

5. LIMIT THE GAS STATIONS: Do not keep food in any other room besides the kitchen.

6. CHANGE THE ROUTE: If you are in the habit of going right to the kitchen when you get home, try to go an alternate route.

7. PREMIUM GRADE ONLY: Stay away from junk food.

8. DRIVE FURTHER: Park at a distance from the front door of the facility so the walk engages the further activity.

9. DRIVE FASTER: Caloric Burn – find a balance between your resting heart rate and your target aerobic heart rate zone to maximize your metabolism’s potential.

10. DRIVE OFTEN: Work out as often as possible, choose a time and workout style that accommodates your goals. Studies reveal 60% greater success with morning workouts! If you could be any type of sports car out there what would you be? How would you fuel your engine? How long could you race for? Would you win the race? Leanne Bushey is the owner of Fitness Patrol, an exclusive private training studio in Corona del Mar. She has a Master’s degree in Exercise Physiology and has been in the fitness industry for over 15 years.

44 HEALTHY MIAMITM

Healthy-Miami.com

“I’M PLAYING ONLINE” Should you be worried about your children making friends in video games?

Video games today are the chat rooms of the 90’s. Anyone can be, or pretend to be, anyone they want to be. Most video games today, even those played on a console such as an Xbox or Playstation, have an online component and incorporate a chat or messaging feature allowing players to communicate with each other. Some of them even offer video chatting. WRITTEN BY ANGELA SILVA NEARLY EVERY CHILD BETWEEN THE AGES OF 12-17 PLAYS VIDEO GAMES OF SOME SORT, ACCORDING TO THE PEW RESEARCH CENTER, AND MORE THAN A QUARTER OF THEM PLAY ONLINE WITH PEOPLE THEY DON’T KNOW. AND YES, THIS IS ALARMING. You don’t have to look far to hear horrifying stories in the news of predators luring unsuspecting video game-playing children to their homes. Because those who want children as their victims will go where the children are. And in this day and age, the children are in their own homes, playing video games. Ask any gamer to show you the chatting feature of their game and they’ll be quick to warn you that the content is probably explicit. While parental features exist for consoles and games, there are ways around these and a lot of parents might not even realize the necessity of setting parental controls on a video game console. But unfortunately, children have already been preyed upon and some even lost their lives by so-called “friends” they made through video games; friends that pretend to be other children; friends whose pictures depict them as a children themselves; friends who offer advice and help in the game, gaining trust of the children who play; friends who suggest exchanging phone numbers, and then pictures, and then meeting up; friends who wish to harm our children. Yes, you should worry about your children making friends in video games. The conversations about playground and stranger safety must be expanded to video game safety. Fortunately, some states have enacted laws that forbid anyone on the sex offender registry from creating online or video game profiles, and in New York this resulted in over 3,500 accounts run by registered sex offenders to be shut down. The threat is real. Although this is extremely worrisome, your children can still enjoy playing video games if complete transparency and safety protocols are followed.

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HERE ARE SOME SUGGESTIONS TO PROTECT YOUR CHILDREN FROM PREDATORS IN VIDEO GAMES: • Play the same games and apps as them so you know the ins and outs. • Set parental controls. • Know all passwords. If your child does not want to tell you the password that should be a huge red flag and that game should be forbidden. • Disable any GPS tagging so your child’s location is never tagged on photos or information shared online. • Keep the gaming console or computer in a public place. • Only allow your children to play age-appropriate games. • Talk to other parents about your concerns and ask what their policies are so you know your children are safe playing at their friends’ houses as well. As parents, it’s vitally important that we stay aware and up-to-date on our children’s hobbies so we can protect them from the evil of this world. By following the above suggestions and maintaining an open and trusting relationship with your children, you won’t have to worry quite as much about them falling into harm’s way.

June 2016

>> Advisor Mens Health

Why Men Don't Go See Doctors Reasons why men still ignore serious health risks and how technology can start to change that Fact: Men still die sooner than

women from preventable diseases

Fact: Men tend to ignore their health and early signs of medical problems

Fact: Many health risks begin

affecting young men in subtle ways; this impact decreases productivity and life expectancy

Let’s face it. Most men don’t associate going to the doctor’s office as time well spent. And the current model of healthcare delivery doesn’t help…. having to make appointments months in advance, time spent waiting (past your scheduled appointment) in the doctor’s office. For most of us, this doesn’t seem like a good value proposition. Yet today more than ever, men need to be pre-emptive about cutting risks that could adversely affect their health. American medicine is innovative and continuously offers better treatments/answers, but it is expensive. So men definitely shouldn’t end up in the hospital with days of down-time for a health problem that is preventable. Check-ups are important and getting (new) tests that can detect serious problems while they are still treatable seems like a ‘no-brainer.” But chances are, more women are reading this health issue article than men. Women take more interest in learning about their health. And they are really the caregivers of the family. They are more likely to take children and elderly parents to doctors’ appointments. They get regular check-ups and consult for worrisome symptoms. And, a lot of wives probably make doctors’ appointments for their husbands. Why is that? Because, for most men, especially in these challenging economic times, taking part of their workday to see the doctor seems frivolous, especially if they are kept waiting. Besides, most men “already know” what the doctor is going to say, if, for instance, a

46 HEALTHY MIAMITM

health risk is obvious (being overweight). Culturally, men are also programmed to put up with nagging symptoms (like pain) because we are taught early that “boys don’t cry.” Many men these days do take proactive steps to reduce health risks, like getting regular exercise or eating better foods, and assume that these measures will guarantee them protection from medical problems….and doctors. Yet at some level, men are aware that health risks, and ignoring them, can be a timebomb. Almost every man, starting in his 40’s, knows of another guy their age who has faced a devastating diagnosis like cancer or heart disease. That reality, better access to information and other technological advances in healthcare delivery, are beginning to change the way men use medicine. Putting health information in the hands of men (or having their smartphones capture it), especially personalized data like blood pressure/blood sugar readings makes this information more interesting and interactive. Technology is also personalizing medicine, for instance, by decoding our genetic health risks or offering better treatments, so that men are more likely to take control of risks before they become longterm problems. Yet medical practices today need to adapt in one other important way; they need to make more time for their patients. Men especially want to get the sense that their doctor is “on board” and can take the time to engage in discussions. The current model dissuades men from revealing meaningful concerns or being fully aligned with their doctors on, say, the need to take a daily medication, because time to discuss doubts, alternatives, ask questions, is short. Many doctors are beginning to adapt to this “new” expectation by making themselves more available to their patients. For instance, offering consults by email or by phone are welcome changes for patients. Another critical feature that engages men and optimizes the chance for beneficial longterm health change is to offer longer appointment times. Younger men especially visit doctors so infrequently that 15 min routine physicals just don’t make sense and certainly don’t allow for discussions about emerging health concepts that might positively impact a guy’s health or give him the sense that the doctor is truly concerned about his patient’s journey to better health. At the Men’s Health Center, we realize that the most valuable resource we as doctors

can offer patients is our time. Our approach is to tailor the consult so as to maximize the benefit to men. Most men, especially younger men, don’t need too much testing or physicals every year. But they often have health concerns that they want managed or they want to discuss, questions they want answered. These days, access to medical information and the many innovations in medicine mean that people are very informed (sometimes misinformed) about risks and symptoms. We have made a commitment at MHC to take as much time as is needed to discuss them. The most important weapon we have for disease prevention or treatment is education. Armed with information and that sense of empowerment, a man starts to make better choices, starts to “stick to the plan” and adds years to his life. Now that’s real health reform.

Lifestyle Information for your doctor: •

Your eating habits, how well you sleep, how much you exercise

•

With this information, your doctor can help you optimize healthy habits

Health Information for your doctor: •

Past blood pressure readings, blood work, your vaccination history

•

Your doctor can get a quick sense of risks and chart a course to prevention

Genetic Information for your doctor: •

The most important genetic test for preventive medicine is a good family history

•

No test has more power to inform the doctor about your personal health risks

ABOUT THE AUTHOR Andy Peiffer, MD PhD

Medical Director The Men's Health Center (801) 521-2012 doctor@menshealthcenter.com

The Men's Health Center is here to help you positively impact your health and well being. Our medical team has years of experience with conditions that range from high blood pressure, diabetes, cancer prevention, impotence therapy as well as cholesterol lowering therapy, weigh control programs and hormone replacement.

Healthy-Miami.com

>> Advisor Hormone Therapy

Men: 4

Take This Test! Put a check in each box that applies to you: q Loss of muscle size and strength q Decline in sex drive q Increased fat around waist q Decreased body hair q Loss of energy q Irritable much of the time q Lack of motivation q Poor sense of well-being q Lack of aggressiveness e.g. at work q Loss of initiative q Loss of interest in hobbies etc. q Lack of motivation q Diminished stamina/endurance q Erection difficulties q Bone loss/osteoporosis q Focusing on retirement prematurely q Grumpier overall q Less patient q Prostate enlargement q Frequent nighttime urination

If you checked more than 5 boxes above, chances are very high that you are low in the hormone called testosterone. How did you do? Facebook.com/HealthyMiami

Although there is a natural decline in testosterone with age, it is not healthy. Nor is it necessary. The decline in testosterone and thyroid levels is the prelude to the degenerative diseases which afflict men as they age, such as heart disease, arthritis, obesity, high blood pressure, adult onset diabetes and cancer. While theses diseases may occur in younger individuals, their incidence increases with age and the associated decline in hormones.

A Word to Women about Men:

Men, notoriously, live in somewhat of a state of denial when it comes to their health. They would rather ignore something when it’s wrong with them. Women, on the other hand, tend to be more aggressive when it comes to their own health. It may take a little convincing with a husband to help him see that he indeed does have some of the above symptoms. The “I’m fine. There’s nothing wrong with me” rebuttal from a man may leave him tired, grumpy, and lacking any motivation for the rest of his life. Usually, just adding some all-natural testosterone

and thyroid can make such a dramatic difference, most men wonder why they never started it earlier. So, if your husband is the one who can’t sit down to read without falling asleep after only five minutes, make an appointment for him today. It’ll be fun to have the ol’ guy back again! If you have questions, we have answers. Call the Utah Wellness Institute/Center for Hormone Therapy at 801 576 1155.

ABOUT THE AUTHOR Robert Jones, D.C.

Utah Wellness Institute Hormone Therapy 801-576-1155 Healthy-Mag.com/robertjones Having a healthy balance of hormones is critical to a fulfilling life—and this is our specialty. Our wellness program also includes nutritional analysis and modifications, whole-food dietary supplementation, personalized exercise programs, a blockbuster medical weight loss program if needed, and education regarding your pH balance.

June 2016

--------------------------------

HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

Summertime

SPORTS Guys! You can’t “tough out” allergies and asthma! But, you can compete this summer without limits!

s athletes of all ages take the field this summer, the most fearsome opponents for those with asthma and allergies might be triggers that can sideline even the toughest competitors.

tested and on appropriate preventative medication to ensure allergy control. •

ENSURE SAFE SNACKING – Snacks are the highlight of the game for little ones – except for the child who is allergic to peanuts, milk or other common snack food allergens. Before putting together the snack-assignment schedule, poll parents on children’s allergies to find out if any foods should be avoided. Food allergies can be serious, so if you suspect you or your child suffer from them, make an appointment to get tested and develop a plan. There is also treatment available for this in many cases.

•

BEWARE OF UNEXPECTED OPPONENTS – Bees, wasps, hornets, and yellow jackets hang out on or near sports fields that can pack a powerful punch if they sting. Administer injectable epinephrine and call 911 in the case of a serious reaction, including hives, difficulty breathing and swelling of the tongue. If you are allergic to venom, life-saving treatment is available that can desensitize you to the venom! It is >95% protective!

Everyone can play and stay in the game and make sure it’s fun and safe by following these tips: •

•

PAY ATTENTION TO YOUR SPORT – Sports that involve a lot of running – such as soccer, lacrosse, basketball and field hockey – can be tough for kids and adults with exercise-induced bronchoconstriction (EIB), commonly referred to as exercise induced asthma. If symptoms are limiting your ability to perform, then call my office to be assessed. We will design a specific treatment plan for you so you can plan your sports without limits. Don’t just live with allergies and asthma, live without them! This is one thing that you can’t just “tough it out.” In fact, that approach will hinder your performance more than anything. I want you playing to your maximum capacity. STOP THE SNEEZING – To help head off a mid-at-bat sneezing fit due to allergies to grass and other pollen-producing plants, make sure you get allergy

•

GIVE THE COACH A HEADS UP – Alert the coach to any allergic condition, as well as what to do in an emergency. Provide detailed instructions on where medications are kept on the field and on

48 HEALTHY MIAMITM Facebook.com/HealthyMAGAZINE

how to use injectable epinephrine in case of a severe allergic reaction. Getting the right treatment for your allergies and asthma levels the playing field. No one should suffer or stop being active. You should be able to feel good and participate in your favorite sports without limits! To find out if asthma or allergies bother you or your child and come up with a plan to defeat them, visit RockyMountainAllergy.com. Call at 801-775-9800.

ABOUT THE AUTHOR

Douglas H. Jones, MD

Rocky Mountain Allergy, Asthma & Immunology 801-775-9800 rockymountainallergy.com 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.ars.

Healthy-Miami.comApril 2016

How Much Will the

EMERGENCY ROOM COST! A $? ny advice about the cost of a trip to ER must be accompanied by a huge asterisk, because costs have enormous variation, even in the same facility for the same procedure. For example, a study released in 2013 showed that if you walk in the ER for back problems, the cost of care is $1476 on average, before insurance. But the same study showed that the cost varied by as much as $1200 dollars between the middle 50 percent of patients. In other words, some people paid a lot more, and others paid very little. In general, uninsured patients are charged the least for medical care, compared to privately insured patients. Those on Medicaid generally get the highest bills. And remember, the bills are different for the same procedure by the same doctors. In the end, it is going to be very difficult to know how much you’ll pay for a visit to the ER, because our medical system is incredibly wonky. But, here are some national numbers on the most common health conditions leading to ER visits so you can ballpark your expenses. These numbers come from an NIH-funded study published in PLOS ONE.

INJURY

Average Charge

Inter-Quartile Range*

Min./Max.

Sprains & Strains

$1498

$1018

$4/$24,110

Normal Pregnancy and/or Delivery

$1650

$924

$19/$18,320

Kidney Stone

$4247

$3742

$128/$39,408

Back Problems

$1476

$1189

$66/$10,403

Headache

$1727

$1572

$15/$17,797

Intestinal Infection

$2398

$1960

$29/$29,551

*The difference between the 25th and 75th percentile of charges. You can see that even disregarding the extreme highs and lows, costs vary quite a bit.

$2168 The average cost for an ER visit for an outpatient condition.

The minimum and maximum charges found by researchers, who looked at more than 8,000 emergency room visits, are flabbergasting. One person walked into the ER with a kidney stone and paid $128 as an outpatient, and someone else walked into a different hospital with a kidney stone and paid $39,000. Your insurance or lack thereof, the hospital and other variables determine how much you’ll be charged, and in the end there really isn’t a great way to know how much you’ll pay. Even the ER doctors often don’t know, researchers wrote. Source: journals.plos.org/plosone, www.theatlantic.com

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June 2016

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June 2016

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HOOPES VISION

Blurry vision

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Colors seem dim or faded with a yellow or brown tint

Bright light sensitivity, halos when looking at light

Frequent need of new prescriptions

June 2016

wellness

eas

y ri

a scammable

mind

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WRITTEN BY MICHAEL RICHARDSON

free stuff

for you only

b in ig r ve et st ur m n, en lit t tle

Gone are the good old days when people stole your wallet and you were out a few dollars. Now people steal your life. And they do it brilliantly, finding ways around technological barriers and our most careful precautions.

Only Fools Get Had, Right?

“Many people are vulnerable to fraud precisely because they believe they are invulnerable,” says Martha Deevy, Director of Stanford’s Financial Fraud Research Center. “The truth is that anyone can fall for fraud.” Deevy says recent research reveals that the demographics susceptible to fraud aren’t who you might think.

54 HEALTHY MIAMITM

Step right up, it’s time to get cheated Susceptible to Investment Fraud: wealthy males who are better educated than the general public, risk-takers and those open to sales situations. Susceptible to Internet Scams: Those over 60 report highest monetary losses to scams of this nature, which originate mostly in the US, and not overseas.

Scam-Proof

Deevy says one of the ways to avoid being cheated is to become familiar with the persuasion strategies often used by con artists: • Phantom riches: dangling the prospect of wealth in front of you. • Source credibility: trying to build credibility by claiming to be with a reputable firm or to have a special credential or experience.

• Social consensus: leading you to believe that other savvy investors have already invested. • Reciprocity: doing a small favor in return for a big favor. • Scarcity: creating a false sense of urgency by claiming limited supply. The difficulty here is that these tactics aren’t illegal, Deevy says. “Many of these persuasion strategies are used in legitimate marketing—just watch latenight infomercials,” she says. “But the faster potential victims can spot these persuasion tactics, or red flags, the less likely they are to become so overcome with emotion that they don’t stop and think before making a decision.”

Scammed in Utah

Jane Driggs, President and CEO of Utah’s BBB, says that Utahns deal with all of the top ten scams (see next page). Especially bad, she says, are scammers who pay for online goods with checks that bounce. The seller loses the product and often faces bank fees. Vulnerability to scams all depends on the type of scam, Driggs says. Victims often are people in need of financial help, she says. “When you are stretched for money you want to believe it when someone tells you they’ll give you a loan,” she says. Whatever your situation, however, don’t let your guard down, because the tentacles of can artists aren’t receding. “Scams are on the increase,” Driggs says.

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common scams today

clever devils In one scam, thieves set up a professionallooking website, and post job offers.

$400 per week for just driving around!

Respondents send in their applications, and the thieves call and do a phone interview, further selling the ruse. The candidates get the job, but before they start they have to fill out credit information to set up a direct deposit for their paychecks.

This scam comes in the form of an online ad. They send you a check to deposit into your account, and then ask you to wire part of that payment to the graphic designer who will customize the logo for your car. The check bounces, but the money you wired vanishes. A similar scam involves offers to be paid for being a “mystery shopper.”

There goes your identity, your money and maybe more. And you still don’t have a job.

The Grandparent scam

who do i report scams to? Millions fall prey to scams each year. Reporting things to the National Center for Victims of Crime, the Securities and Exchange Commission (SEC), and the Federal Trade Commission (FTC) is a way to help people out, including yourself. Also, peer support is important in these embarrassing moments, so tell your close friends and family. Maybe you’ll help them avoid the same mistake.

Thieves pose as your grandchild (or niece/nephew/ friend) travelling abroad and emails or texts you asking for help. “I’ve been mugged (or arrested or hurt),” and I need money. The FBI says scammers are so good at this one these days that they will look up information about a person on Facebook and other sources to add plausible details to their made-up story.

Loan fraud

Scammers offer a loan with easy repayment conditions or no credit check. But before you get the loan, you have to make an up-front payment and cover some fees. Some more aggressive criminals call your work or relatives about a non-existent missing payment, putting pressure on you to pay when you haven’t done anything wrong.

President Obama Will Pay your Utility Bills

Nope. He won’t. But con artists will get all of your personal information for the new “program,” in order to steal your identity.

Jamaican phone lottery

ponzi problem Investment fraud happens often in Utah. One Utah man recently pled guilty to taking in about $18 million in a Ponzi scheme. This is when a person collects money from investors, promises returns, and then uses money from new investors to pay old investors. Ponzi schemes give the appearance that a company is making a profit, when in reality it isn’t. Those behind these Ponzi schemes often use false promises and community ties to gather investments. Some in Utah have even used church ties to bring in funds.

A call comes from Jamaica (area code 876), and the person on the line claims to represent to BBB or the FBI, and says you’ve won a huge amount of money or a car or something of that nature. They ask you to pay a fee before you collect the winnings (which obviously don’t exist).

Upgrade your flash player to see this video

Instead of upgrading, it downloads a virus that steals your information. To bate people into this scam, con artists will send you fake tweets from friends sending you to a video.

Home improvement

People knock doors offering to do home improvement work, but they actually don’t know what they are doing. They take your money and the results are shoddy.

I overpaid...

Internet Security: Top Passwords 2012 If your password is one of these, don’t be embarrassed. Just change it.

Password 123456 12345678 Abc123 Qwerty Source: SplashData

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Monkey Letmein Dragon 111111 Baseball

Sorry I wrote you a check for too much, can you send me the difference? When someone is paying you for something over the internet or via check, make sure the funds transfer before you send them any funds in return.

Counterfeit goods

“From the Super Bowl to the World Series, counterfeiters manage to have their hands in your pocket all year long,” says the BBB. Some websites just take your money and run. In other cases, they send a fake ticket.

How low can you go?

Soon after the shooting at Sandy Hook Elementary School in Connecticut, donation websites and social media pages were set. Some were scams that just took money. Source: The Better Business Bureau

June 2016

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June 2016

Farmers Market 101:

BE A SAVVY LOCAL SHOPPER

W R IT T EN BY DA LLIN LAW

SHOPPING AT A FARMERS MARKET IS A LITTLE LIKE TAKING A TRIP BACK INTO THE GOLDEN AGE OF FOOD. FARMERS WORK VERY HARD PLANTING, CARING FOR, AND HARVESTING THEIR CROP. EVERY FRUIT OR VEGETABLE IS PICKED WHEN IT’S SEASONALLY RIPE AND LIES ON A TABLE OR IN THE BACK OF A TRUCK FOR YOU TO SURVEY. PEOPLE BUSTLE FROM STALL TO STALL, STOPPING FOR FRIENDLY CONVERSATION WITH THEIR GROWERS; HOME BAKED GOODS SMELL LIKE THEY JUST CAME OUT OF THE OVEN; HANDMADE GOODS, FROM JEWELRY TO WOODWORK, LINE AISLES; A MAKESHIFT GRILL AND SOME RECIPES OBVIOUSLY HONED OVER A FEW GENERATIONS PRODUCE AMAZING BARBEQUE.

in important ways. There are things both newcomer and veteran should keep in mind to understand how to get the most out of your experience and fit in with the culture that surrounds these local gatherings.

Maybe that description waxes a little poetical on what others might see as a rag-tag group of locals hawking their wares, but farmers markets are one of the best ways to connect with the faces and places where your food actually comes from. Shopping at a farmers market encourages sustainable, smallscale, local growing practices in addition to helping you get some of the best produce available anywhere. Farmers markets are an amazing experience, but they are inherently different from the grocery market experience

It’s easy for your eyes to get larger than your stomach—or your wallet, for that matter. When the samples start getting passed around, it’s easy to justify spending way more than you initially thought, so bring only a predetermined amount of cash unless you really feel like splurging.

58 HEALTHY MIAMITM

Preparation is Key

Go Early

Got a Bag?

Only some vendors will have bags, so be sure to bring some bags yourself, preferably cloth bags that are reusable and sturdy. Also consider bringing a container for easily damaged items like berries.

Bring Cash

Larger markets may have ATMs around, but save yourself the ATM fees by bringing cash; small bills are very helpful for the farmers and vendors making change. Paying in quarters might be a godsend for some change-strapped farmers.

Set a Budget

Plan a Menu

It’s helpful to have a general idea of what you’re looking for at the market, but don’t think in terms of “one cup zucchini, chopped” but more

in terms of any good vegetables for roasting or greens for salad or berries to make a tart. This way you can search out the best looking produce instead of filling a checklist but still know what to do with your purchases when you get home.

What You See is What You Get

It’s no secret that, unlike grocery stores, what the farmers bring to the market is all that is for sale. The best offerings will sell out first, so go early for a wide selection. Any baked goods will likely be fresh and fragrant early in the day. Samples will be plentiful, and you’ll avoid the sticky mid-day heat.

Greedy for Attention?

In the morning there are fewer people around, so you’ll get more attention as a customer which means you’ll be able to ask more questions from the people who know the vegetables best—the farmers who grew them. However, if you arrive when the market is busy, be sure not to be too needy, especially if you can tell the stall is busy. Asking for samples of every variety of jam while they’re trying to make change is rude and likely will negate any good feelings between you.

The One-Two Punch

Go early enough to take a run through all of the stalls to see what’s available and the exact prices of the things that look good. Avoid the rotten feeling of discovering better looking

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zucchini for cheaper a few stalls down. After you survey the offerings, then go for a second pass to make purchases. This twostep process may take longer but makes for a better experience.

Closeout Deals

Some people find that going late allows them to pick up some good deals. Often farmers will be willing to haggle to unload leftover produce for cheaper, but remember you’ll be getting the dregs of the bounty.

The Best of:

Magazine Food Bloggers’ Farmers Market Recipes It’s easy to get caught up in the excitement of the farmers market and come home with amazing looking and smelling produce that you don’t really know how to use. Knowing exactly that feeling, two amazing Magazine food bloggers lend us a few fresh, seasonal recipes that feature produce you will probably find at your local market.

Build a Relationship with Your Farmers

About Becky & Project Domestication:

Becky is a Magazine native and proud of it. She authors Project Domestication, which chronicles her journey in seasonal cooking, baking, the Magazine food scene, traveling and all things domestic. She loves using high-quality, local ingredients, especially if it means learning something new and enjoying a special treat with those she loves. Becky has been a La Nay Ferme share member since its inception.

These are the people that are throwing this food party, so treat them nicely and you’re likely to get some expert advice, a solid recipe, and some excellent service.

Don’t Be Question-Shy

Ask them for what you’re looking for. Many farmers are passionate about what they’re selling and are quick to help you see why their produce is excellent. Ask them to identify the produce that you don’t recognize. Often farmers grow a variety of heirloom varieties that wouldn’t be suitable for mass production and shipping, but have a taste and texture many times better than supermarket varieties. Don’t be afraid to ask them what an unfamiliar variety tastes like or how they like to eat it. Chances are if they grow it they also know a few good recipes they would be willing to share.

No Touching

As a courtesy to the farmer, don’t handle the produce. While in the supermarket it’s common to squeeze every peach and avocado to check for firmness, if everyone takes a squeeze fruit will become badly bruised and likely unsellable for the farmer. Instead, ask the farmer to identify very fresh fruit if you want to eat them today or to identify fruit that will be ready in a few days.

Haggling and Prices

Vendors are usually unlikely to haggle, especially early in the day. But if the market is bit empty or it’s late in the day, a polite offer might get you a solid deal. However, you’re unlikely to earn any favor comparing their produce’s price or appearance with grocery market equivalents. Farmers, more than anyone, know the hard work that goes into bringing a lowly tomato from the ground to the market and also know that a slightly blemished apple is definitely much tastier than anything in a store. While it’s commonly thought that farmers markets are more expensive than supermarkets, a recent comparison published in The Atlantic shows that prices might be more comparable than you think. See: The Atlantic, The Farmers Market Myth

Be Courteous to Others Aisles in farmers markets are usually extremely narrow for the amount of people who go. Strollers are often problematic and dogs are often frowned upon and sometimes even banned. Bringing the whole family is often cute, but be very cautious to not cause traffic jams or to overwhelm a vendor’s stall others Courtesypreventing of 300 Best Taco Recipes by Kelleyfrom Cleary looking at the wares with Coffeen and © 2011communicate www.robertrose.ca Reprinted with the vendors. publisher permission.

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Spinach & Chickpea Spread with Za’atar Seasoning

This is my play on hummus. Not something smooth and creamy in texture but rather in taste. This spread is loaded with spinach, an entire plentiful bag of spinach, and my favorite bean, the chickpea. Add in the brightness of fresh lemon juice, the punch of garlic and some creaminess of sour cream and to make the perfect filling for a delicious pita bread sandwich. Ingredients: 6-10 oz. spinach 1 Tbsp. garlic cloves, sliced 1 Tbsp. za’atar seasoning (or to taste) 1 Tbsp. lemon juice 2 Tbsp. sour cream salt (to taste Directions: Pulse spinach in food processor until it appears as if you finely chopped with a knife. Place remaining ingredients except for sour cream in and pulse until slightly chunky. Add in sour cream and pulse until it’s combined evenly. Serve with pita bread (or in lettuce cups) and tomatoes. Notes: Za’atar is a Middle Eastern seasoning made up of dried herbs, sesame seeds, salt and most importantly, sumac. If you've never had it, sumac has a slightly astringent, lemony flavor. It can be powerful on its own, which is why it’s balanced with the other flavors in this mix. You can find za'atar in Middle Eastern groceries, at many natural food stores, or online at places like Penzeys or The Spice House. You can also easily make your own blend at home using either fresh or dried ingredients. Here's a basic formula: Za'atar Seasoning Blend 2 Tbsp. dried thyme 2 Tbsp. dried sumac 2 Tbsp. sesame seeds, toasted or un-toasted as you prefer You can simply shake these ingredients together in a spice jar or grind them in a spice grinder for a finer powder. Some mixes will also add a tablespoon of marjoram or oregano to the mix. If you like the flavor of these herbs, feel free to add them.

Swiss Chard (or Kale) Cashew Dip by Becky of Project Domestication Ingredients: 1 ½ c. raw cashews Zest of 1 lemon Juice of 1 lemon (about ¼- c.) ½ - ¾ c. water ½ tsp. Redmond Real Salt ( + more to taste) 1 - 1 ½ tsp. red pepper flakes 1 Tbsp. olive oil 1 c. shallots, sliced thin 5 cloves garlic, sliced thin 2 Tbsp. water 6-7 oz. Swiss Chard, chopped well Directions: Place cashews, lemon zest, lemon juice ½ c. water, salt and red pepper flakes in high-speed blender or food processor. Blend until smooth like sour cream. Add more water to achieve desired consistency. Set aside. Bring olive oil to a shimmer over medium heat in large saute pan. Saute shallots until translucent, about 3-5 minutes. Then add garlic and cook for 1-2 minutes being careful not to burn. Add chard and stir using spatula, making sure to coat the chard with oil. Cook for 2-3 minutes until limp. Add water and cover, cook for 1 minute or until all water is dissolved. Take off heat and let cool until room temperature. Combine spicy cashew cream mixture with sauteed chard. Serve warm with bread, carrots and other vegetables. Also good chilled. For Kale & Cashew Dip: Substitute 12-16 kale leaves for chard. Keep the kale stalk and chop small, sauteeing with shallots and garlic. (Also great without shallots and garlic.)

June 2016 59 Continued >>>>>>>

23 Best Fat-Fighting

EAT YOUR WAY TO health

FOOD | F I G H T FAT

Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy. You can increase your body’s fat-burning power by eating more foods that help your liver (your body’s main fat-metabolizing organ) to burn fat better, resulting in a leaner body. There are many foods that fight fat, but the ones below are our top picks. AVOCADOS The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. Sports-medicine researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. The problem is linked to extreme low-fat diets, which weaken muscles and joints. Yet, a few slices of avocado a day are a great way to boost fat for the fat shy.

WHOLE GRAIN BAGELS Sorry Dr. Atkins—carbs are the finest workout food. No, forget the simple ones which peak and then plop down, but you want complex carbohydrates in their natural package, aka whole grains. A whole-grain bagel is an ideal pre-sweat-session pick. You’ll digest it slowly because of all the fiber, which will deliver a steady flow of energy over time rather than one big burst.

BANANAS Thanks to bananas’ high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

LEAFY GREENS

EGGS

Spinach, spring mix, mustard greens, and other dark leafy greens are good sources of fiber and powerhouses of nutrition. Research demonstrates that their high concentration of vitamins and antioxidants helps prevent hunger while protecting you from heart disease, cancer, cataracts, and memory loss.

One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it’s loaded with lecithin, critical for brain health. What does brainpower have to do with exercise? Everything.

CINNAMON Researchers show that a quarter to one teaspoon of cinnamon with food helps metabolize sugar up to twenty times better than food not eaten with cinnamon. Excess sugar in the blood can lead to fat storage. So sprinkle cinnamon on your cereal, and definitely ad it to your protein shakes.

LOW-FAT COTTAGE CHEESE This food has come on strong lately as a fat-fighting favorite. This new diet staple packs 14 grams of protein per half-cup serving, along with 75 milligrams of calcium and 5 grams of carbohydrates. That protein is crucial to healing the microscopic muscle tears that occur during exercise.

CRANBERRIES This packable fruit delivers a generous pre- or postworkout blast of carbohydrates (25 grams per ¼ cup). Plus, cranberries have proanthocyanins, compounds that help prevent and fight urinary tract infections. Running to the bathroom every 5 minutes definitely isn’t the kind of workout you need.

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ORANGES Say no more. They’re portable. They’re year-round. And they’re a rich source of vitamin C which helps repair muscle tissue. One orange has all the C you need each day—close to 75 milligrams. Vitamin C is also key for making collagen, a tissue that helps keep bones strong (and firms the skin).

GARLIC AND ONIONS This dynamic duo of foods contains phytochemicals that break down fatty deposits in the body, while also breaking down cholesterol; killing viruses, bacteria, and fungi; and protecting against heart disease. With a little help from garlic and onions, you can burn fat while warding off illness.

SALMON Great for heart health, but here’s an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It’s too soon to understand the link, but this could be particularly good for women working to tone their core.

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Foods You Should Eat BERRIES USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.

CARROTS Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions. And a half cup has just 35 calories.

GRAPEFRUIT In a recent California study, doctors discovered that eating half a grapefruit before meals helped patients reduce their insulin levels for 2 hours after eating. The patients who ate the grapefruit before meals lost 1.6kg on average, compared to 0.3kg lost by the patients who were not given the grapefruit, making grapefruit 433% more effective at burning fat compared with dieting alone.

OLIVES & OLIVE OIL Being rich in healthy fats, olives and olive oil help to reduce cravings for junky foods and keep you feeling full. Research shows that monounsaturated fats that are plentiful in these foods also help reduce high blood pressure.

WHOLE GRAIN CEREAL Looking for pre-workout food? Think cereal. The healthiest brands contain enduranceboosting complex carbs and musclebuilding protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. When you fuel before fitness you’ll have more energy, helping you work out harder and possibly longer. And you’ll be less likely to overeat afterward.

OATMEAL This complex carbohydrate (the good kind) is slow to digest and helps to keep blood sugar levels stable while keeping you feeling full. Research also shows that consuming oatmeal reduces a person’s cravings for fatty foods - just be sure to eat the unsweetened kind.

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GROUND FLAXSEED These seeds and oil attract fat-soluble toxins that become lodged in the fatty tissues of the body. Once attracted, they help to escort fat-soluble toxins out. That spells fewer fat stores and a trimmer you. Flaxseed is full of fibers called lignans that promote gut health. Since flax lignans contain both soluble and insoluble fiber, they keep you regular. During endurance sports, it can be disruptive to have digestive problems. A daily dose of 1 to 2 tablespoons of ground flaxseed tossed in your cereal nets you fiber without fuss.

NUTS/PEANUTS Raw, unsalted nuts provide your body with essential fatty acids that help burn fat. Their high nutrient content also lowers the risk of heart attack by 60 percent. Female soccer players kicked and sprinted just as well in the final minutes of a game as they did at the start when they added 2 ounces of peanuts a day to their regular diet. The extra fat may help improve endurance by giving muscles energy to burn up front so they can spare muscle glycogen stores later.

POTATOES Sweat like a pig? Four shakes of salt (about 1,100 milligrams of sodium) and a small baked potato is the perfect recipe for electrolyte replacement. The electrolytes, sodium and potassium, help maintain fluid balance in and around cells and make sure muscles contract as they need to.

CHICKEN THIGHS Skimp on iron and zinc and your energy wanes. We’re big on breasts, but for energy, juicy chicken thighs or turkey drumsticks is the best way to get more of both. Why? Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets.

HUMMUS Complex carbohydrates, protein, and unsaturated fats— all the right elements to fuel activity—meet in one healthy little 70-calorie, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 percent of breast cancers, according to Northwestern University researchers.

CHOCOLATE MILK Yes, chocolate. Calcium isn’t the only milk-factor. In fact, milk’s a near flawless food, giving you a lot of valuable energy while keeping your calorie count low. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

June 2016

nutrition

WHAT POPEYE DIDN’T KNOW:

Spinach is a lightweight in the world of leafy green power foods WRITTEN BY EMMA PENROD

Popeye first taught Americans the power of health foods in the 1930s, but a new wave of interest in leafy greens has washed up on the health foods shore. Spinach, with its high quantities of vitamins A, C and K, is an excellent choice for nutrition, but it doesn’t measure up to some less common leafy greens. Consider the feats Popeye could accomplish with a broader array of nutritional power-ups.

TRENDY GREENS: Kale, Chard, Collards and Mustard Greens

These are the greens everyone is talking about, the current health-food craze. Dark greens have in recent years become increasingly known for their nutritional benefits: all are low in calories, and high in antioxidant vitamins. Kale is perhaps the best of the bunch, with twice the amount of vitamin A needed in a given day, and nearly seven times the necessary vitamin K. A cup of kale could also easily replace your vitamin C supplement. However, some find this vegetable’s strongly bitter taste off-putting, and turn to one of the other trendy greens: chard, collard greens or mustard greens.

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Mustard greens, though not related to kale, are probably the most similar. These dark, curly leaves have a similar flavor, but with a spicier note. Mustard greens are also high in vitamins A, C and K, but the amount present is roughly half what kale contains. Chard and collard greens are more widely used in American cuisine. Chard is the more mild and versatile of the two, and simmering it with a lemon will remove the bitter undertones, according to Epicurious. Collard greens are even more popular, especially in the South.

SALAD GREENS:

Red and Green Leaf Lettuce, Iceberg and Romaine Not all salads are created equal. While all lettuces win from a low-calorie diet’s perspective, iceberg is inferior to its siblings in nutrition. Of the common lettuce varieties, green leaf lettuce offers the highest amount of vitamin K, as well as good-sized portions of vitamins A and C as well, with about five calories per cup-sized serving. For more vitamin A, about 82% of your daily requirement, look for romaine lettuce, which is also high in vitamins C and K, but slightly higher in calories. The red leaf variety offers the least nutrients, but also contains the least calories. Fans of iceberg’s crisp texture will probably prefer romaine, which is similar in texture and flavor and stands up well with creamy dressings and heavy toppings. Leaf varieties are more delicate, and better suited to oil, vinegar and herb dressings.

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101% of our daily vitamin A requirement, 133% of vitamin C, 1,230% vitamin K, and 21% of the iron we need, just for good measure. It’s fantastic chopped up and added to a light spring salad. Or, if you’re leery of eating parsley plain, try it wilted with pasta or potatoes. Some forgotten greens are hidden in plain sight: both turnip and beet greens are edible. Chard is simply a beet plant that has been bred for its leaves instead of its bulbs. Same relationship goes for turnips and bok choy. Next time you buy a bunch of beets or turnips, consider sautéing the leaves as a side dish before you throw them out.

GOURMET GREENS

Watercress, Arugula, Endive and Radicchio Some greens, though gaining popularity, have yet to arrive in most grocery stores. Others grocers have sold for decades, but their association with gourmet dining continues despite increased availability.

GRANDMA’S GREENS: Napa, Savoy, Red and Green Cabbage There is more to cabbage than coleslaw. Cabbages are filled with antioxidants and anti-inflammatory agents. Many varieties are also high in vitamin C; Dutch sailors even came to use cabbages to prevent scurvy. The average grocery store likely carries three to four varieties of cabbages: the traditional red and green cabbages, savoy cabbages, and, possibly, napa cabbages. Green cabbage, the variety you’re probably used to boiling for St. Patrick’s, is a good source of vitamins C, K and folate. Its red cousin offers similar nutritional benefits, but contains higher quantities of vitamins A and C. The savoy cabbage is more delicate than the common varieties, but also lighter on calories and nutrients. Many stores also carry the Chinese cabbage variety, a light-green, oblong cabbage called napa cabbage. Use this in Asian-inspired cuisine, and in salads. According to Epicurious, the offensive smell that often comes with cooked cabbage suggests you’ve overcooked it.

FORGOTTEN GREENS:

Broccoli Rabe, Parsley, Turnip and Beet Greens These are carried by many a common grocery store, but often overlooked as a potential staple in our American diet. Broccoli rabe, or rapini, a leafy vegetable with clustered flowers that resemble broccoli, is available year-round, but has a sweeter flavor in the winter, according to Bon Appetit. It contains many of the same nutrients as broccoli and is exceptionally high in vitamin K. We often use parsley as a garnish but rarely use the herb in any notable quantity, to our own detriment—a cup of parsley provides

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Watercress is perhaps the least gourmet of the four—humans have eaten the herb for centuries. In the 1800s watercress was considered a staple of the working-class poor, according to Livestrong.com, but it has decreased in popularity in the US, becoming something of a specialty food. However, watercress is full of antioxidants and several studies have linked the herb to decreased cancer risk. Arugula is the current gourmet green trend, and most higher-end restaurants will include it in their dinner salads. However, like watercress, arugula was once considered an edible weed used only by the lower class. Endive and radicchio also make appearances in gourmet salads, though neither need be restricted to salad alone. In fact, all the gourmet greens appear in a number of nonsalad recipes, including soups, sandwiches and even entrees.

EXOTIC GREENS:

Bok Choy, Garden Cress, Purslane and Dandelion These greens can bring a taste of destinations such as China, England or Greece to a meal, as well as sizable portions of vitamins A, C and K. Bok choy, a dark green and white vegetable high in vitamin A, adds an authentic note to stir-fries, soups, and various noodle dishes. Look for a smaller head when shopping for this Asian vegetable—the larger stalks are tough and require extra cooking time. Garden cress is more reminiscent of Europe, where it is a popular addition to salads and sandwiches. As the name suggests, garden cress is related to watercress, but water cress grows in soil, while watercress is an aquatic variety. Two other exotic greens popular oversees can probably be found in your backyard: dandelion, and purslane. Purslane is the redstemmed succulent that invades gardens every year. It’s perfectly edible, popular in many Greek dishes, and high in vitamins A and C. Dandelion is even better—the greens contain a full day’s dose of vitamins A and K, and a good portion of vitamin C and calcium. In fact, the USDA considers them the fourth best leafy green for overall nutritional value.

June 2016

food / chef support SUN-DRIED TOMATO HUMMUS Excerpted from the Donâ&#x20AC;&#x2122;t Break Your Heart Cookbook

Ingredients 1 cup (250 ml) no-salt-added chickpeas, cooked 2 sun-dried tomatoes 1 teaspoon (5 ml) fresh lemon juice 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) rice vinegar 2 tablespoons (30 ml) water Sea salt, to taste (optional)

8 servings

To make your own sundried tomatoes, peel and slice ripe, firm Roma tomatoes. Add basil, cover with cheesecloth, and place in the sun for 1 to 2 days. Hummus adds protein and fiber to your diet.

Nutrition Nutrients per serving: Calories: 47 Total Fats: 2 g Saturated Fat: 0 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 13 mg Total Carbohydrates: 5 g Dietary Fiber: 1 g Sugars: 1 g Protein: 2 g Iron: 0.5 mg

Macronutrient Breakdown 44% Carbohydrates 18% Protein 38% Fat

Steps

Puree all ingredients using either a food processor or a handheld blender. Refrigerate in an airtight container.

Tip

Enjoy hummus as a dip with your favorite vegetables and as a spread on your favorite bread, crackers, or baked low-sodium chips.

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PEACHY MUSTARD PORK CHOP Excerpted from the Don’t Break Your Heart Cookbook

Ingredients 1/4 cup (60 ml) peach preserves 1/3 cup (75 ml) honey mustard 2 tablespoons (30 ml) fresh lemon juice 4 boneless loin pork chops, each 3/4-inch (2-cm) thick 1 red onion, thinly sliced and grilled (optional) Cherry tomatoes, for garnish (optional) 1 ripe peach, sliced (optional)

4 servings Steps 1. 2.

Stir together preserves, mustard, and lemon juice. Prepare medium-hot fire in a charcoal grill or preheat a gas grill to medium high. Grill chops, turning occasionally and basting with sauce just until done, 8 to 9 minutes, or until internal temperature on a thermometer reads 145° F (63° C), followed by a 3-minute rest time. Discard any leftover basting sauce. Garnish with grilled red onion, tomatoes and peach. Serve with Spicy Brussels Sprouts.

Nutrition Nutrients per serving:

Calories: 294 Total Fat: 11 g Saturated Fat: 4 g Trans Fat: 0 g Cholesterol: 81 mg Sodium: 197 mg Total Carbohydrates: 18 g Dietary Fiber: 1 g Sugars: 14 g Protein: 33 g Iron: 1 mg

Macronutrient Breakdown 23% Carbohydrates 44% Protein 33% Fat

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Tip

Lemon juice is the strongest food acid in the kitchen. Disinfect your cutting board by wiping the surface with a lemon slice.

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June 2016

ISSUE

THE MAN

Panned Out PA N COOKING M E AT C A N BE CLASSY

Out of nowhere, wind and rain have come to ruin your summer barbecue. But the elements don’t have to rob you of deliciously cooked steak, chicken and pork chops. You can get summertime flavor even when the sun isn’t shining, with just a pan, in your house. However, grilling inside, also called direct-heat grilling, is a little bit different than cooking with charcoal or gas. Here are some keys to success. 66 HEALTHY MIAMITM

YOUR EQUIPMENT

Some pans are better than others for cooking large pieces of meat. In general, go with a thick pan. Cast iron is dependable and cooks well, but is somewhat difficult to clean. Various non-stick pans are also reliable. Make sure your pan’s cooking surface is flat. Some pans bow in the middle, which makes meat cook unevenly.

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CHICKEN IN A PAN STEAK IN A PAN Will steak cooked inside ever be as good as steak off a barbecue? Yes! 1. Make sure your pan is hot. Pat room temperature steak with paper towel to remove excess moisture. This helps the meat sear better. 2. Add oil (about 1 tbsp.), and glide until it covers the cooking surface. Just as the oil starts to smoke, place the steak. 3. Wait 2-3 minutes, and turn. This time depends on how cooked you want the meat. Don’t turn the meat too frequently, though, as this hurts the chances of even cooking and nice color. 4. As the steak is finishing up, add butter to the pan. Take a spoon and lather the steak in the melted butter. Total cook time should be about 6-7 minutes. 5. Let the meat rest for a few minutes, and serve.

PORK CHOP IN A PAN

Chicken is a little more difficult to cook in pan, since chicken breasts are often rounder in shape than a flat steak, and because chicken must be cooked thoroughly to avoid sickness. 1. Pound the chicken breast to an even thickness, using the handle of a heavy kitchen instrument, or the flat of a knife. 2. Heat the pan to medium-high. Add olive oil (about 1 tbsp.) and a slice of butter when the pan is hot. 3. Turn the heat down to medium, and add the well-thawed chicken to the mixed oil and butter. Make sure you hear the sizzle. If there’s no sizzle, the pan isn’t hot enough. 4. Cook this side for about one minute. You are looking for a little color to know when to flip. 5. Flip the chicken breast. If the chicken is sticking, wait another minute before flipping. 6. Turn down the heat to low, and put a lid on the pan. Leave the chicken alone for ten minutes. 7. Turn off the heat, and let the chicken sit for 5-10 more minutes, still covered. It is important to not lift the pan for these twenty minutes, as this preserves the moisture of the meat. 8. If you are worried the poultry isn’t cooked enough, you can make a small cut to examine the color of the juices. If clear, that is a good indication the chicken is done.

Pork chops are a misunderstood food. Many people don’t like them because they are often cooked overly well-done, to avoid any food-borne bacteria. The truth is, a pork chop can and should be moist. 1. Heat pan to medium high, and add olive oil and butter, about a tablespoon of each. 2. Just when the oil is simmering hot, add the pork chop. Make sure the pan is hot, as this is key to creating a sear that keeps moisture in the chop. 3. Sear each side for one minute. Then leave the chop for about 3 minutes on each side, covered. Total cook time will be about 6-7 minutes if the pan is at a good temperature. 4. Is it done? One of the best ways to tell is by touch. A well-cooked pork chop will have a slight resistance, but it won’t feel hard and solid. Be patient here, since, taking the chop off too early and cutting into it means you’ll probably have to throw it back on the pan and lose moistness.

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June 2016

Rough Stuff:

DANDRUFF

Things You Should Never Do When Washing Your Hair

YOU HAVE PROBABLY DONE IT A MILLION TIMES, OR DARN NEAR CLOSE TO A MILLION TIMES— SHAMPOO YOUR HAIR, THAT IS. NEXT TIME YOU ARE IN THE SHOWER, REMEMBER THESE RULES. YOUR HAIR WILL THANK YOU FOR IT! 1.

NEVER WET YOUR HAIR BEFORE BRUSHING OUT THE TANGLES. Wet hair stretches, knots

and breaks. Dry hair is much stronger and releases from tangles better. So avoid breakage by pre-treating your hair to a good ol’ brush-out before the shower. (This stimulates your scalp and encourage blood flow too. Double bonus!)

NEVER APPLY SHAMPOO UNTIL YOU’VE LOOSENED UP YOUR SCALP AND THOROUGHLY SATURATED YOUR HAIR WITH WATER. Go ahead and get

in there with the pads of your fingers (not your finger nails) and vigorously massage the scalp. Not only does it feel good, but it loosens up the oils and buildup on your scalp so that the shampoo can lift away the buildup and carry it down the drain.

NEVER APPLY SHAMPOO TO THE ENDS OF YOUR HAIR. Shampoo is designed to clean the

scalp and roots of hair where natural oils buildup. The mid-shaft and ends of the hair will get cleaned by default as the shampoo is rinsed out, so focus on the roots and avoid drying out the ends with excess cleansing.

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DANDRUFF COMES FROM DEAD SKIN CELLS AND NOT THE HAIR DIRECTLY, AS MANY BELIEVE. THE MOST IMPORTANT TIP FOR DEALING WITH DANDRUFF IS TO USE THE RIGHT SHAMPOO, BUT HERE ARE SOME ADDITIONAL TIPS THAT WILL HELP YOUR HEAD FEEL HEALTHY AGAIN.

WASH WELL: Doctors recommend staying away from harsh chemicals and allowing time for the shampoo to sit in the hair. Allow at least five minutes for the shampoo to begin working before washing out.

HOME REMEDIES: Some methods include aspirin, yogurt, bananas, baking soda, coconut oil, and even mouthwash. Do not try all at once, and use caution when trying one on your hair. Understand that most of “natural” dandruff remedies won’t do anything.

SUN EXPOSURE: Harsh sunlight or long exposure to UV rays will damage your scalp, which is an area many people forget to protect. Do not stay out in the sun for too long, and use sunscreen or wear hats whenever possible.

STRESS MANAGEMENT: Find ways to relax; studies show that dandruff can be linked to levels of stress. Avoid itching or scratching the scalp. Irritating the skin will worsen the dandruff.

HAIR PRODUCTS: Try to eliminate as many hair chemicals and products as possible. Keep your hair natural and healthy for a better chance of being dandruff free. Speak to a hair professional or doctor if your situation worsens.

NEVER APPLY CONDITIONER TO THE ROOTS OF YOUR HAIR. Conditioner is designed to rebuild

the moisture in your hair that is lost with heat styling, etc. However the natural oils from your scalp will do the job at the roots, so focus the conditioner from the mid-shaft down and you’ll get a lasting style with more volume.

NEVER WASH HAIR WITH HOT, HOT WATER.

Think of your hair as fabric; let’s say it’s your favorite shirt. Now imagine what would happen to your shirt if you washed it with harsh detergent and HOT water every single day. The shirt would fade, lose it’s shape, and lose it’s luster, right? These principles apply to your hair as well—cooler water and higher quality shampoo will protect the color and luster much longer.

BONUS: Never use a towel to muss-dry your

hair. You know what I’m talking about... quickly rubbing the towel in back-and-forth or in circular motions to remove moisture. This type of drying just causes breakage and knotting, so don’t do it! Gently squeeze excess water out in downward motions to keep the hair cuticle going in the downward (closed) position. This will lead to shinier and healthier hair.

Be patient in getting results. Most regimens take a few weeks to bring forth clearer skin. Stay consistent in shampoo use. Wear lighter clothing to avoid visible flakes on your shoulder area. And finally, don’t feel embarrassed about dandruff; 50 percent of the world’s population has some form of dandruff.

ABOUT THE AUTHOR

Megan Moore

Megan has been in the beauty industry over 11 years and owns Moore Hair Design. Her beauty blog TheBeautySnoop.com offers beauty advice, tips & tricks and expert product reviews to a beauty savvy audience around the world.

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June 2016

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HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

Make Your Mouth Happy THE SURPRISINGLY EXTENSIVE BENEFITS OF ORAL HEALTH

What do daily exercise, taking daily lowdose aspirin supplements, and brushing your teeth all have in common? These are all fairly simple daily habits that could improve a man’s overall health, but ones that far too many men are ignoring. Oral health, in particular, is an area where many men could stand to “brush up” their skills a little, so to speak.

more likely), pancreatic cancer (54% more likely), and blood cancers (30% more likely).

THE ORAL HEALTH BATTLE OF THE SEXES

To maintain that bright white smile, or get it back if you’ve neglected it for a little bit too long, dentists recommend making oral health care a priority.

While both men and women report that a great smile is one of the first things they notice about a potential dating partner, women apparently take that more seriously than men. A study published in the April 2011 issue of the Journal of Periodontology showed that women are more proactive about teeth and gum maintenance than their male counterparts. Women are twice as likely to have been for a recent dental checkup (in the past year), and were proactive in scheduling recommended follow-up treatments. These healthy habits resulted in far lower incidence of common periodontal disease indicators, such as plaque, calculus, and bleeding gums.

OTHER BENEFITS OF GOOD ORAL HEALTH

Taking care of your teeth is the best way for a man to maintain a healthy mouth and a beautiful smile, but the benefits extend beyond just aesthetics. Research published in the June 2008 issue of The Lancet Oncology found that gum disease, often the result of poor oral health habits, puts men at a higher risk of developing cancer, including kidney cancer (49%

70 HEALTHY MIAMITM

Gum disease has also been linked to higher risk for other serious health conditions, such as heart disease, rheumatoid arthritis, and diabetes.

DEVELOPING HEALTHY ORAL HABITS

•

Brush your teeth twice a day with fluoride toothpaste and a softbristled toothbrush. Spend at least two minutes brushing, and make sure you are moving the toothbrush throughout your mouth to clean every surface. Floss teeth at least once a day to remove food particles and plaque that get stuck between teeth, where your toothbrush can’t reach. Throw out your old toothbrush every three months, after you have been sick, or when you can see obvious signs of damage, such as bent or missing bristles. Avoid behaviors that can damage teeth, such as smoking cigarettes, chewing tobacco, or drinking dark beverages (such as coffee or soda) that can wear down enamel. Visit a dentist regularly for check-ups and cleanings. While brushing teeth daily is important, it’s no substitute for the professional cleaning you get from the dentist every six months.

It’s also important to know the warning signs of periodontal disease so you can seek treatment. These signs include gums that are red or swollen or that bleed easily, areas where gums have pulled away from the teeth, persistent bad breath, tooth loss, or changes in your bite (the way your jaws fit together). If you notice any of these potential warning signs, see your dentist or consider visiting a periodontist to look into it more closely. If you don’t have a dentist, you can contact The Dental Clinic at Roseman University (www.rosemandental.com) to schedule an appointment for affordable dental care in the Salt Lake valley provided by student dentists.

ABOUT THE AUTHOR

William Carroll, DDS Roseman University of Health Sciences South Jordan Campus 801.302.2600 rosemandental.com

Dr. Carroll is Associate Dean for Academic Affairs and Associate Professor at Roseman University College of Dental Medicine in South Jordan, Utah. 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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HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

ARE YOU SUFFERING FROM AN

Enlarged Prostate THE UROLIFT® SYSTEM IS REVOLUTIONIZING ENLARGED PROSTATE CARE

re you suffering from irritating urinary symptoms, like unbearable urgency and interrupted urinary flow? More than 500 million aging men worldwide suffer from an enlarged prostate, also known as BPH (benign prostatic hyperplasia). BPH is a non-cancerous growth of the prostate. Though rarely life-threatening, BPH causes exacerbating urinary symptoms that can wreak havoc on everyday living. Today, permanent BPH relief can be found after a short and nearly painless procedure known as the UroLift® System from NeoTract, Inc. UroLift is an FDA-approved, groundbreaking device that is helping men urinate freely and comfortably again. This minimally invasive implant opens up the blocked urethra by lifting or holding enlarged prostate tissue out of the way. There is no cutting, heating or removal of prostate tissue. Think of it as a window curtain tie-back that holds the lobes of the enlarged prostate open, relieving obstruction. The entire UroLift procedure can take just 30 minutes from start to finish, which includes about 20 minutes of numbing followed by approximately 10 minutes of procedural time. Men are fully awake and alert with minimal pain or discomfort during the procedure. There’s usually no catheter afterward, nor are there significant postoperative restrictions, and importantly

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there are no sexual side effects. Most men even drive themselves home. I first learned of this revolutionary device when Ted Lamson, the inventor, came to my Salt Lake-based office, Western Urology Clinic, and presented data from clinical studies performed in Australia. It almost seemed too good to be true, and I’ll admit I was skeptical at first. After further research, I knew that this device could revolutionize BPH care. I was the first urologist in North America in February 2011 to perform the UroLift System and the first in the world to perform the procedure under local anesthesia. I have now successfully performed the UroLift System on numerous men, and most have experienced incredible results. But the UroLift System’s biggest advocate might just be my retired partner, Dr. Steve Richardson, who decided to undergo the procedure to relieve his BPH symptoms. “Being a board certified urologist who treated BPH for 30 years, I knew the options and I chose not to go the medical therapy route,” said Dr. Richardson. “I wanted to wait until something was available that could be done in the office, didn’t have any sexual side effects, and that I didn’t have to take every day for the rest of my life. UroLift was the best solution for my needs. I can’t guarantee that it will work for you, but it has worked for many men and it worked for me.”

Beyond providing nearly immediate relief from irritating BPH symptoms, the UroLift System has few—if any— side effects. Other procedures, such as medications, TURP (Transurethral Resection of the Prostate) or laser surgery, can cause permanent side effects, like the loss of the ability to ejaculate and even erectile dysfunction. Negative side effects are minimal with the UroLift System. I’ve been very happy to hear from the many men whose lives have changed because of this device. If you have any irritating urinary symptoms, I strongly encourage you to learn more about the ground-breaking UroLift System. It might just change your life.

ABOUT THE AUTHOR

Steven N. Gange, MD, FACS Western Urological Clinic 801-993-1800 wucmd.com/technology/HIFU ppmd@wucmd.com Board-Certified: American Board of Urology Fellow: American College of Surgeons. MD: University of California, Los Angeles School of Medicine. Special interest, training in surgical treatment of erectile dysfunction, men’s health and research in minimally invasive prostate treatment.

June 2016

HEALTHY MAGAZINE | Advisor Client Content

“The generals in the tooth decay war are vitamin D3 and K2.”

Can Vitamins help stop cavities? “Don’t eat sugar, and brush and floss every day”. How many times have we all been told that by our dentists? How many of us do that and still get a cavity every checkup? Wonder why? 72 HEALTHY MIAMITM

Many people are deficient in the vitamins that help keep teeth healthy. There are 4 main ones that are critical to tooth health, and others that help the gums more. Vitamin C is important for gum health, but today we will talk mostly about teeth. Calcium and Magnesium are two of the basic building blocks for teeth. Well call those the soldiers. The generals in the tooth decay war are vitamin D3 and K2. These guys must be present for Calcium and Magnesium to do their jobs correctly. Supplementing these four can go a long way toward stronger teeth. Also several doses of Xylitol a day can help keep cavities away. Pregnancy can be very hard on teeth because not only does the fetus steal the vitamins, often nutrition is poor because of morning sickness, and cravings. Heartburn and acid reflux can also change the oral environment for the worse. Many women will say that they never had a cavity before having children. Making sure to take good vitamins while pregnant and nursing and increased oral hygiene can help many moms stay cavity free. We also recommend getting your teeth cleaned 2 to 3 times. For more tips on tooth health come visit Dr. Scott Chandler, DMD, a biological dentist in Payson.

Dr. Scott Chandler, DMD

Silver Creek Dental 675 South 100 West, Ste. 1 , Payson, UT 84651 801-853-8803 paysondentist.com Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.

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HEALTHY MAGAZINE | Advisor Client Content

THE HEALTHY FOOD GUIDE…

by your dentist What is the most important meal of the day? Breakfast…if you just woke up. Lunch—if you went to work early and have a ton of things on your to-do list…Dinner if you enjoy sitting down with your family and catching up for the day. Food is a huge part of life, and enjoying food with friends and family is an important part of life too, right? I always tell my patients, one of the reasons I want you to have a healthy mouth is so that you can enjoy eating the foods you want and so that you can get the nutrition your body needs. So, what advice does your dentist have about food?? First of all, food is fuel. If your children are active in competitive sports or clubs, they need nutrients to power their body for workouts and games. But, one of the things I see is kids snacking on things all day because they are working out. It’s great to have a snack right before the game or at halftime to boost your energy, but constant snacking puts your teeth at high risk for decay and a sign that maybe your child isn’t getting the nutrition he or she needs at meal time. The night before a game is a very important meal, and should include some carbohydrates that are easy to digest, maybe a little protein, and a vegetable. Also, what they eat for recovery is equally important. What is the first thing my kids eat when they come home from practice? If it is chips and soda, their body is definitely going to be starving for essential nutrients, as well as the

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high risk of decay that comes with drinking sodas. Look for ways to give your kids the best food you can after practice or a game. I like bananas, oranges, chocolate milk (there is delicious chocolate almond milk for lactose intolerant individuals), and fruit smoothies. Also, beware of sipping on athletic drinks like Gatorade or powerade, as they have a low pH and sugars in them, which cause cavities. Some studies show sports drinks more harmful than sodas to the teeth. Second, how do the foods you eat effect the color or shade of your teeth? I love bleaching teeth and making them look whiter and younger. In my office we use the Zoom in-office bleaching system. After bleaching, we always caution the patient to avoid any foods that may stain or discolor their teeth. For about 3 days after bleaching, the enamel is more susceptible to absorbing stains. We say to avoid anything that would stain a white shirt, like dark colas, dark fruit juices, spaghetti sauce, etc. The same recommendation would apply if you are bleaching your teeth at home. If you do drink a dark cola or dark fruit juice, try to rinse out your mouth afterwards with water to remove as much of the staining liquid from your mouth. Hope this helps you have a healthier mouth and enjoy eating your favorite foods!

Dr. Garon Larsen, DMD

Alpine Office 70 W Canyon Crest Rd, Alpine, UT 801-756-4440 drglarsen.com Dr. Garon Larsen and his team offer comprehensive dental care in a comfortable environment. Our comprehensive services for children and adults create healthy smiles that last. Treatments include metal-free crowns, root canals, tooth-colored filling, dental implants, implant-retained dentures, Invisalign, veneers, in-office teeth bleaching with ZOOM! In-office bleach and sleep apnea and TMJ/bruxism solutions.

June 2016

The Best of:

Magazine Food Bloggers’ Farmers Market Recipes About Lindsey & Cafe Johnsonia :

Lindsey Johnson lives in Magazine County with her husband, Fred, and their three great kids. She works as a food stylist and photographer, writer, blogger, and recipe developer. Over the past three years, Lindsey has been making the journey to eating a gluten-free and plantbased diet. On her blog, Cafe Johnsonia, there is a little something for everyone--herbivores and carnivores alike.

Quick Cucumber Pickles

(adapted from Martha Stewart Living Cookbook to make 1 pint) Ingredients: 1 medium cucumber, cut into thick slices 1 cup white vinegar 1 tsp. sugar 3/4 tsp. sea salt 1 small sprig fresh dill plus flowers, if possible 1/4 tsp. dried dill seeds 1 garlic clove, sliced or smashed 1/2 tsp. peppercorns Notes: These pickles pack a punch. They are extra sour. If you prefer sweeter pickles, add some sugar. Probably even 1 Tbsp. would be fine. I prefer mine without sugar, so I only put in the tiniest bit to cut the acidity a little. They were gone in seconds and I was slicing up the next cucumber and putting it into the brine in the jar. Instructions: Place cucumber slices, sprig of dill and flowers, dill seeds, garlic and peppercorns in a clean pint jar. Bring the vinegar, sugar and salt to a boil--just long enough to dissolve the salt and sugar. Pour over the cucumbers. Put lid on the jar. Let sit for at least 30 minutes before using or eating, preferably one day. Place in refrigerator and use within 3-5 days. When pickle slices are gone, replace with fresh slices.

Tomato Zucchini Bisque with Pistou (Original recipes for soup and pisto adapted slightly from The Joy of Cooking)

and tomatoes have darkened in places. This will take anywhere from 45-60 minutes depending on the pan you use.

Ingredients:

While the zucchini and tomatoes are roasting, heat a little oil in a 3 quart pot. Add the onion and cook until it starts to brown. Add the garlic and cook for a few more minutes. Add about 4 cups of water and use a wooden spoon to scrape up any browned bits. Simmer until the onions and garlic are very tender. The liquid will evaporate, and that's totally fine.

For soup: 2 lbs. ripe tomatoes, halved 1 lb. zucchini, sliced a little olive oil salt and pepper 1 onion, diced 2 cloves garlic, minced water

Place the zucchini, tomatoes, any accumulated juices and the onion/ garlic broth in a high speed blender. Be careful when pureeing the hot vegetables and liquid. It can escape from the lid and burn you. (Trust me.) Pour back into the pan and add enough water to get it to the desired consistency. Season well with salt and pepper.

For Pistou: 4 cups packed fresh basil leaves 2 cloves garlic 1/2 cup Gruyere, grated 1/3 cup or more olive oil pinch of coarse salt

For Pistou: Place the basil into a food processor, or a mortar and pestle (in batches), and process until very finely chopped. Add the garlic and cheese, Process until a very thick paste forms. Add the olive oil and keep processing, scraping down the sides as necessary, until the pistou is smooth. Taste and add a little salt, if needed.

Instructions:

74 HEALTHY MIAMITM

For Soup: Place tomatoes and zucchini in a roasting pan or baking dish. Drizzle with olive oil and sprinkle with salt and pepper. Roast in a 400 degree oven until the zucchini is very tender and both the zucchini

To Serve: Ladle soup into shallow bowls and top with a little of the pistou and swirl through the soup. Sprinkle with a bit of Gruyere, if desired. Makes enough for 4-6.

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Sources: Nytimes.com, thedailybeast.com

NU T RIT I O N

JUICING Benefits & Misconceptions

Juicing is a hot trend turning heads these days. Bottles of fruit and vegetable juices are promoted as having exceptional health benefits, including the misty term “detoxification,” and people are listening. We are a generation looking for the next best health option to help us lose weight and feel good, and juicing is satiating that search for many. But some questions remain about the health benefits of juicing and juice cleanses, and some wonder if science has anything to say on the topic. “Juicing” and “toxins” often find themselves in the same sentence, but science doesn’t have much to do with the connection. Juicers claim that juicing is helping rid themselves of toxins, but Dr. James H. Grendell, chief of gastroenterology, hepatology, and nutrition at Winthrop-University Hospital, claimed that in a recent study performed, no one could tell him what toxins they were trying to eliminate and why. He stated that toxins are real and normal, such with viral infections, pollution, and pesticides, and that the body is equipped to handle them. He also stated that there is “no good scientific evidence” that juicing results in detoxification, and that foods in general help serve this purpose. So toss out the detox nonsense, but know that there can be health benefits to juicing. Dr. Woodson Merrell, author of The Detox Prescription, mentioned that individuals need to consume more fruits and vegetables and if juicing was the way to do that, than great!

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Dr. Merrell also stated that the juice should be thick and contain all parts of the fruit and vegetable in order to reap the greatest benefit. But juicing has its critics. A writer for TheDailyBeast.com, Johnny Adamic, stated that juicing can be a wasteful form of consumption, as un-juiced fruits and vegetables can feed more people than juiced ones. He also wrote that some benefits are lost when the fruit or vegetable isn’t whole, such as: gg Fibers gg Vitamins gg Healthy Fat Our bodies need healthy fat to assist in vitamin absorption and people don’t receive the full benefit from fruits and vegetables in a juice form. Excessive juicing has also been found to cause problems with digestion. According to Dr. Hoare of St. Mary’s Hospital in England, juicing can cause sugars from fruits to hit the gut faster than they would whole, causing pain, bloating, and diarrhea. Cleanses that last longer than a week have resulted in unstable insulin levels and teeth problems. So there you have it! Drinking a bottle of fresh, natural juice, sparingly and in the right form, can have significant health benefits. Juicers should, however, avoid excessive juicing, and when it comes to detoxification, leave that work to your body.

WRITTEN BY SADIE WIRTHLIN

June 2016

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