Healthy Miami | January 2017 by Healthy Magazine

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December 2016

Youth is a gift; age is an art.

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JA N /F E B 2 017

Morning Glory Morning Workout

Here is a morning workou t to get your day rolling in the righ t way, utilizing low-impact exercis es that won’t leave your joints ach ing.

How to Work Out to Reduce Stress

We’ve heard it before: wor king out is great for reducing stress. But some workouts are better than others for relieving that ten sion.

9 Breakfasts For Busy Mornings

It’s hard to know what to eat for breakfast, when we’re just starting to get our minds working for the day. This leads to some unin spired decisions. Let’s change tha t!

Good Mornings Start the Night Before

It’s hard to have a good day without a good morning, and it’s hard to have a good mo rning without setting the stage the night before.

Free Time Guide

The surveys are in—most of us stink at using free time wis ely. Here are some ways to take hold of your leisure time to reju venate and find joy.

Fruit Sugar Versus Table Sugar: What’s the Difference?

We’re hearing about people skipping out on fruits bec ause of their sugar content. Here are a few reasons why that is a bad idea.

PLUS: 21 Date Ideas Wake Up Right Meal Planning

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December 2016

Healthy

FROM THE EDITOR

ROCK IT! Energy is such an interesting concept. You have it; you don’t. You need it, you pay for it, you use it, you waste it, you save it. Even the comparison of energy utilization vs. energy conservation can induce emotions ranging from an electrically-charged topic over lunch to an all-out-war over sandy deserts. I’m still trying to figure out the mystery of the light-switch. All I really understand about electricity is that I flip the switch and, viola, light magically appears. Unless, of course, the bulb has ‘burned out,’ depleting it’s energy usefulness, requiring a replacement, and the energy to get a ladder, find the new bulb, replace the spent bulb, and then put the ladder away. While I seriously digress, the point is, most of us take for granted the energy required to maintain our day-to-day activity. From light-switches to remote controls, car ignitions to cell phones, and hard-drives to iClouds, our entire existence orbits a mysterious universe of energy, about which most of us haven’t a clue. (Ben Franklin, may he rest in peace.) When it comes to energizing our bodies, it’s a whole other world of information about keeping us active, moving, and motivated. The science of human energy is fascinating, and constantly

JOHN A. ANDERSON,

EDITOR-IN-CHIEF @JOHN_A_ANDERSON

MIAMI

updating. This issue, we want to help readers find ways to “rock it,” taking their fitness, nutrition and wellness to a better place. Gaining, maintaining and spending energy the right way is essential to a vibrant life. Lack of energy—or fatigue—is the number one expressed symptom when visiting a doctor. And, to be sure, there are myriad medical reasons for this which do, in fact, require a physician consultation. Still, much of our energy depletion comes from our most basic daily choices, and some have very quick fixes that can up our life’s tempo. For example, many that complain of fatigue are, in fact, simply dehydrated. Also, others with fatigue admit that they are skipping meals or not eating regularly, causing blood sugar spikes and dips. Similarly, much of fatigue is the body telling us it’s not getting enough nutrients. There are other quick-fix energy zappers too, like, lack of sunshine. Our body craves sunlight to release seratonin, vital to boosting mood and energy. We also need to be careful about spending time TV-side if we want to rock it. It’s estimated that every hour spent on TV is about 144 fewer steps we don’t take. That applies to cell phones and computers, so frequently get up and walk at work if you find yourself glued to the keyboard. And, speaking of work, research suggests that the more our to-do list grows, and the more we obsess and stress over that never ending todo list, the more we lag and drag. Worry is a definite brain-drain. Some quick solutions include stealing a power-nap, or doing a mini-meditation. (No time for either? Try chilling at work by joining Pandora.com and listening to the George Winston playlist). You could eat a banana or sip some green tea. Bring a bag of nuts and avoid sweets. You can stretch, do pushups, or take a quick walk. The bottom line here is to keep it simple. While we may not understand all that happened when lightening struck Ben Franklin’s kite, we do understand when we have or don’t have energy, like an electric guitar unplugged from an amp. And, if we’re willing to exercise a little more control and get up and do what we know we should do, we will find that we control a lot more energy that we ever thought possible. The day is yours. Don’t ask how, just flip the switch and go rock it!

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JANUARY 2017 VOLUME XVII, 1

EDITOR-IN-CHIEF John A. Anderson | john@healthy-miami.com PUBLISHER Kenneth J. Shepherd | ken@healthy-miami.com MARKETING DIRECTOR Brenda Escobar | brendae@healthy-miami.com MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D. OPERATIONS MANAGER Allyson Long | allyson.long@stardocs.com DESIGN EDITOR Phillip Chadwick | design@stardocs.com MANAGING EDITOR Michael Richardson | michael@stardocs.com ONLINE EDITOR Chelsa Mackay | chelsa@stardocs.com ASSISTANT EDITOR Bridget Edwards | editor@stardocs.com CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders #HealthyMiami www.healthy-miami.com (305) 209-4633 l info@healthy-miami.com

CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthymagazine.online PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.

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December 2016

You Should Know

Fitness Myth Lifting weights will make women

BULKY

Rest assured ladies, looking like a body builder doesn’t happen overnight. Yet many women still avoid starting a serious weight lifting regimen because they’re worried they might end up looking like the “Govenator” circa 1980. The reality is that women don’t have enough testosterone to bulk up and build extra larger muscles. Plus, if you’re skipping the weights, you’re not only missing out on a rewarding workout, you’re also missing out on some great health benefits. Weight lifting is great for toning your muscles and it strengthens your bones.

DON’T LET YOUR DOG LICK YOUR FACE Bacteria, viruses and yeast that dogs can carry are sometimes harmful to humans, researchers say. Some bacteria that dogs can pass to humans includes clostridium, E. coli, salmonella and campylobacter. Source: nytimes.com

We Might Be More Susceptible to Infection at Certain Times In the Day Researchers at Cambridge recently found that as bedtime approaches, we may be more susceptible to disease. They found that a virus in mice replicated 10 times more in mice who were bedding down for a rest than in mice that were active. They found a similar phenomenon in mice whose circadian rhythms were interrupted. This could have implications for people without a regular sleep schedule.

Source: Proceedings of the National Academy of Sciences

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Why is Garlic Breath So Terrible? Minced garlic releases four “volatile sulfur compounds” that our noses are very sensitive to, according to Popular Science. These sulfur compounds are absorbed into the bloodstream and become vaporized while going through the lungs, resulting in bad breath.

LISTEN UP GUYS!

Fruits and Veggies Less Nutritious Now Than 1950 Compared to 50+ years ago, the fruits and veggies of today have significantly less protein, calcium, phosphorous, iron, riboflavin and vitamin C, research shows. This may be because of fruit and veggie modification have been modified to be bigger, resist climate change, and resist disease.

Important Advance In the Battle Against Opioid Addiction One challenge for those overcoming an opioid addiction is to properly take their withdrawal medication. During treatment, missing a medication can lead to relapse. Now, the FDA has approved Probuphine implants that are placed under the skin, delivering a constant small dose of buprenorphine, an opioid that combats withdrawal symptoms when taken in low doses. The FDA states that Probuphine implants should be part of a “complete treatment program that includes counseling and psychosocial support.” Source: fda.gov

Does Cold Weather Increase Our Chances of Getting Sick? Rhinovirus, which causes the common cold in most cases, replicates more easily in cooler environments. But science hasn’t determined if that is because the immune system works worse in cold conditions, of if the virus works better. Recent research from Yale found that in lower temperatures, the immune system failed to produce as many proteins called interferons, which battle disease. Their research suggests that the immune system is more active when the body temperature is warmer. Source: popsci.com

Source: Journal of the American College of Nutrition

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December 2016

Exercise to

PREVENT MUSCLE LOSS I

f your age depresses you, here’s a scientific truth that won’t make you feel any better. By 30, most people are losing one percent of their muscle mass each year (it’s called sarcopenia).

But your fate is still in your hands. Nutritionist Mariam Nelson from Tufts University even says that a lazy 40-year-old is biologically older than a 70-year-old that works out. So whether you’re 28 or 75, eating a diet full of protein and building your muscle regularly is a must.

1. Weight Lifting

By the time we hit middle age, we should start lifting weights at least twice a week to retain our muscle. But starting early can only help, so breakout some dumbbells or strap on some ankle weights. No one is exempt.

2. Resistance Training

While some prefer lifting weights, they’re not required. Body weight exercises like pushups, squats, crunches, lunges and even some yoga can be just as effective. Nutrition professor Douglas Paddon-Jones from the University of Texas says that just “one to two short resistance workouts each week can improve muscle mass and strength.” So, losing sleep trying to make it to the gym every morning isn’t necessary.

3. Cardio Blasting

Even though cardio isn’t purely a muscle building exercise, it’s still a good idea. It improves muscle health, encourages blood flow and helps your body repair itself. So try to jump on the trampoline or grab your bike or three times a week. But don’t stop strength training.

WRITTEN BY LINSY HUNSAKER

Sources: WebMD, The Boston Globe, Care2, and EatingWell

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December 2016

Morning Glory A MORNING WORKOUT ROUTINE THAT WILL HELP YOU KICK THE SNOT OUT OF YOUR DAY Stop the alarm, flip on a light and do this workout to get your day started right. Morning workouts should ease into movement, so this workout is designed around easing into your range of motion, leading to some cardio and strength work. YOU’LL NEED:

Some light weight dumbbells

DYNAMIC STRETCHING WARMUP Traditional stretching is static, meaning you bend into a position and hold it, stretching the muscles. It is not recommended to do this without warming up first. Dynamic stretching puts your body through a range of motions, preparing it for more intense physical activity. Try these dynamic stretches:

• Lunge with a twist • T pushup: Complete a pushup, and then lift one arm into the air, turning your body sideways, chest facing out. • Knee to chest

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1. STEP TO KNEE RAISE Get a stable chair or workout platform, about 2 feet tall. Start with one foot up on the platform, with your other foot on the ground. Your weight should be on your foot on the ground. Transfer your weight to the front foot, and lift yourself onto the chair, raising the foot that was on the ground up to a high knee position. Repeat this movement ten times, switch to the other leg, and do it ten more times.

2. SQUAT TO DUMBBELL PRESS

PRO TIP: Put on workout clothes within five minutes of waking up to increase your chances of actually working out.

Hold two dumbbells in front of your chest, with elbows bent, with the dumbbells touching your chest. The dumbbell weight should be moderately light. Go into a squat position. Stand up, and extend into a press, lifting the dumbbells over your head. Repeat this movement ten times. The movement should be smooth, with no jerky transition.

3. PLANK WITH DUMBBELL PULL Go into pushup plank position, with arms fully extended below you, resting on the dumbbellsâ&#x20AC;&#x2122; grips in either hand. Complete a pushup gripping the dumbbells, and then lift one dumbbell up into your chest. Complete another pushup and lift the other dumbbell. Repeat this movement 10-15 times.

4. DUMBBELL SWING Hold one dumbbell in between your knees, with your arms fully extended. Your knees should be bent in a squat position, but your head should be up, and shoulders back. As you lift out of the squat, raise the dumbbell out away from your body, to about chest level, with arms straight. Control your movement back down to the starting position. Repeat ten times.

REPEAT EACH EXERCISE TWICE.

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Healthy-Idaho.com December 2016 19

FI T N ES S

WORKING

OUT TO FIGHT STRESS

Exercise For Depression and Anxiety Depression is often characterized by depleted levels of certain neurotransmitters, which are chemical messengers that relay messages from brain to body. Researchers at the University of California at Davis Medical Center recently conducted a study showing that exercise helps replenish these neurotransmitters. Written by Greg Marshall, Fiture Metamorphosis

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In today’s high paced world, stress is a serious problem that requires proactive steps to alleviate, allowing you to live life at the highest level. What I want to do is share the best ways to work out to reduce stress. 1 COMPOUND EXERCISES

2 HIGH-INTENSITY CARDIO

3 YOGA

The first strategy to focus on when working out to reduce stress is to choose compound exercises that will get multiple muscle groups working all at once. An example would be doing exercises such as squats, deadlifts, power push presses or any other move that involves more than just one muscle group.

The second strategy to reduce stress is to choose high-intensity cardio sessions. Whether you do the treadmill, bike, run up some hills, or anything else that is cardio related, you’ll increase your heart rate.

The third workout strategy to reduce the stress in the body is yoga. Yoga is a form of exercise that is highly underrated when it comes to working out. Yoga teaches you how to be present in the moment, which is really good for your mental state as well as for flexibility and strengthening the body.

Compound movements require exertion and concentration, which will help release some of the stress and tension you’ve been carrying around. You’ll find your mind can’t dwell on the stresses of life when you’re in the middle of a set of compound movements.

When your heart rate increases, you are pushing yourself. Therefore, you will increase the body’s natural endorphins which will decrease the stress in your body. You will notice that you feel much more relaxed and positive when you are getting your heart rate elevated. Steady state cardio can help alleviate stress as well, but not as much as high-intensity training, in my opinion.

When you are performing yoga several times per week, one thing that you’ll notice is that it quiets the noise in your head. Yoga increases discipline because it teaches you how to breathe, relax, and control your body, which will in turn control your mind.

Stress is usually caused by not being able to redirect your thoughts into something positive, so by doing the exercises above you will be able to start reducing your stress and feeling better on a daily basis.

W R I T T EN B Y G R EG M A R S H AL L

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In the perfect world you would want to rotate these techniques throughout the week to add variety to your workouts so you stay engaged all week. These are just a few different workout ideas and strategies that you can use to change the way you feel and how you perform at work, home, and with your family on a dayto-day basis.

December 2016

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December 2016

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December 2016

HOW SUPPLEMENTS FIT INTO

THE WEIGHT-LOSS EQUATION W R I T T E N B Y TAT I A N E L S O N , B S , M H , I R I D O L O G I S T S P E C I A LT Y D I E T C OAC H C OAC H . G O O D E A RT H @ G M A I L . C O M

re you one of the millions thinking ahead to shedding holiday pounds and creating a healthier lifestyle in 2017? If you are looking to build a leaner and healthier body, don’t jump on the bandwagon of roller-coaster diets this year. Instead, try switching your focus to loading up on essential nutrition. You can do this by adding key supplements to the equation and getting your healthy lifestyle going. How can supplements help with weightloss? Simply by helping you feel satisfied, a feeling called “satiety.” In your brain, the hypothalamus monitors satiety through hormones. Raising satiety hormones can reduce your appetite. On the other hand, if you don’t get the right nutrition, a hormone called “ghrelin” increases and causes hunger cravings. For instance, if you lack a certain vitamin or mineral in your diet, you may get hunger cravings until you consume that nutrient. Once you satisfy that need, the cravings subside and satiety hormones increase so you feel satisfied again. This is why taking a multi-vitamin and multi-mineral are the first keys to supplementing. Protein drinks are proven in studies to be one of the most satisfying supplements you can add to your daily routine. Protein naturally raises satiety hormones and lowers hunger hormones. Getting enough protein feeds muscles, provides building blocks for DNA, and provides amino acids needed for clear brain function. One study showed that taking 55 grams daily of whey protein for 23 weeks

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increased weight-loss and fat-loss with no other diet changes in overweight or obese people. Deciding how much protein you need depends on how active you are. If you work out intensely for one or more hours per day, a basic rule of thumb is to take one gram of protein per pound of lean body weight. If you are not as active, you may do well on half of that dose. Healthy fats, like essential fatty acids (EFAs), are found in fish oil, flax, chia, or other EFA blends, and can help nourish your entire body and may help increase fatburning. Getting enough EFAs may even satisfy fat cravings. Typically, 1000 mg or more daily of these oils is a great starting point. One particular Omega 6 fatty acid, called conjugated linoleic acid or CLA, is specifically designed for fat-burn. It works by blocking an enzyme called lipoprotein lipase that breaks down fats in the bloodstream to prepare them to be stored in fat cells. To be effective at blocking fat storage, studies have shown that “taking 1.8 to 6.8 grams daily seems to decrease body fat mass, increase lean body mass, and reduce waist and hip circumference in some patients.” To help convert EFAs into energy in your cells, try taking them with Acetyl-L-Carnitine. Healthy metabolism for weight loss requires that your thyroid gland is healthy. The thyroid makes the hormones

T3 and T4 that not only regulate your metabolism but help your body with energy production. To make T3 and T4, the thyroid needs natural iodine in combination with the amino acid L-tyrosine. L-tyrosine is also a building block to dopamine, adrenaline, and noradrenaline which can contribute to happier emotions and higher energy. Use food grade supplements containing natural iodine from products like kelp, dulse, or potassium iodide. It is important to get a minimum of 225mcg daily or higher. Helpful doses of Tyrosine can vary from 400mg to 1000mg or more. When planning a healthy routine for 2017, remember that there’s no “magic bullet” for weight loss, but supplements can help with the equation. The body works like a well-tuned symphony and if each “instrument” is finely tuned with the right nutrition, the result can be a magnificent performance of optimum vitality!

REFERENCE Source: Natural Medicines Database See article on Healthy-Utah.com for complete citations list.

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December 2016

Productivity

THE IMPACT OF FINANCIAL WELLNESS According to PwC’s* Employee Financial Wellness Survey, analyzing the financial well-being of fulltime employed U.S. adults, 28 percent of employees indicated that financial concerns were affecting their health. An August 2014 poll, conducted by The Harris Poll® with the American Psychological Association, found that nearly one-in-five Americans put healthcare needs on hold due to financial concerns. Financial concerns impact our:

Health

1 5 -in-

Time at work

PwC’s Employee Financial Wellness Survey

The good news is there are ways to improve how you think about and handle money. As the new year begins, take a moment to reflect on how reducing financial stress could enhance your overall wellness. Get started with these tips:

Create a plan. Know how much you have and how

Americans have either considered skipping or have skipped going to the doctor because of financial concerns.

Get organized. Develop a complete financial picture

with My Money Manager℠. Link all your accounts in one location to easily monitor balances and spending habits with this free tool from Mountain America Credit Union. Further simplify with these options: 

Set up direct deposit to your checking account.



Use bill pay for recurring expenses such as utilities, monthly memberships, cable and internet.



Automatically make minimum payments on credit cards to avoid late fees. If possible, strive to pay more than the minimum amount due.



Create automatic transfers from checking to savings. Emergency savings reduce the inclination to skip a trip to the doctor, keep you well-prepared for extra expenses like car repairs and can even help you weather circumstances like a job loss.



As your financial wellness improves, arrange for automatic withdrawals from your paycheck to a 401(k)—and make sure you’re receiving the full company match if it’s available to you.

Relationships

Productivity

Time at work

Align your spending with what matters. Perhaps

you’re saving for a home down payment or planning for an upcoming vacation. Consider creating a list of specific financial goals and develop a plan to save toward those goals. Take advantage of money management tools to help you. As a result, you’ll gain a better sense of control without becoming overwhelmed. By creating a plan, getting organized and tying your spending to what really matters, you’ll build toward a healthier and happier life. Utilize tools like My Money Manager to make it happen.

much you owe each month. Next, develop spending categories so you know where your money is going. Schedule an appointment with a financial advisor if you need help putting together your budget.

*Formerly known as PricewaterhouseCoopers

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things to try in 2017

TÍO GASPACHO Tío makes a fascinating variety of chilled vegetable soups that come in a bottle. We like the gazpacho rosado the best, which has watermelon, cilantro and cayenne. They use high quality ingredients, like Himalayan pink salt as opposed to table salt, and we love how much nourishment each bottle provides.

SALINE SOOTHERS A typical tissue might not be enough for your cold or flu. Saline Soothers are natural saline wipes that are awesome for dry, itchy noses when you’re sick. They have aloe, chamomile, and vitamin E in them as well. The wipes are available at Walgreen’s, Rite Aid and Amazon. com.

BANGS SHOES Bangs shoes are cool, and their business model is cooler. 20% of their net profits go toward loans for entrepreneurs trying to start businesses. Every month, the company hand selects entrepreneurs to invest in. They work with Kiva to disseminate loans. Once the loan is repaid, they re-invest the loan in a new entrepreneur.

CARDAMON WALLE T  More and more people are realizing that smaller wallets are the way to go. In that vein, the Cardamon minimalist wallet is a classy billfold design that is fresh off of a successful Kickstarter campaign. We like it because while typical minimalist wallets get worn out quickly, this one lasts. And the material is thinner than leather, which means less bulk.

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December 2016

A SIMPLE GUIDE WRITTEN BY GREG MARSHALL, THE GYM AT CITY CREEK, SALT LAKE CITY

EVERYONE WHO IS LOOKING TO GET INTO SHAPE WANTS TO KNOW WHETHER THEY ARE DOING THE RIGHT OR THE WRONG THING WHEN IT COMES TO THEIR WORKOUTS. WEIGHT TRAINING IS A KEY COMPONENT FOR GETTING THE RESULTS THAT YOU WANT, PARTICULARLY IF YOU ARE LOOKING TO TIGHTEN AND TONE UP, BUT MANY ARE SIMPLY UNSURE ABOUT WHAT TO DO WITH WEIGHTS IN THEIR HANDS.

TRACKING First, you must track the weights that you are doing on all of your lifts so you know how to gauge your progression. Tracking is critical if you want to build a successful fitness mindset because your body doesn’t change noticeably every day; therefore you need something to track to see if you are progressing or not. Not knowing your progress probably means you’re not progressing at all, or at least not as much as you could be.

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STARTING WEIGHT

The rule of thumb on where to start in the amount of weight you should lift is pretty simple. If the weight seems easy to perform then gradually increase the weights until you reach a weight that is challenging when you do the 10-12 reps. That will be your starting weight for that particular lift. You do not want to make this process overly complicated by using some sophisticated formula, but you want to start off with lighter weights and do a set of 10-12 reps. Use your body as the gauge—see how it responds.

INCREASING WEIGHT After you assess the starting weight that you will be using for your lifts, a good rule of thumb is to try to increase your weights on your lifts by five pounds each week. Another sign that you should move up is when you can successfully complete 10-12 reps without it being a challenge. The purpose of this continual increase is to avoid hitting a plateau so your body continuously responds and gives you results. If you do the same weight all the time because it gave you initial results, you will not see any further progress.

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TO PUMPING IRON

Look at lifting weights just like going to school. You need to progress, but at the right pace or you will either be too overwhelmed by the increased work or bored because the work is too easy—and then you will not graduate.

WHY LIFT? The benefits of increasing your strength through weight training are: you will notice a decrease in body fat, a loss of inches in the right places, your clothes will fit better, your energy will increase and your overall outlook on life will improve. Weight training is a critical component to fitness and without it you cannot maximize your results.

ACTION STEPS ›› To keep it simple you can start off with doing an upper body/lower body split. For example, Monday, do an upper body circuit and then Tuesday do a lower body circuit. ›› On the upper or lower body circuit choose three to four different exercises, preferably exercises that are compound, using more than one muscle group to complete. Good examples would be squats, lunges, chest presses, back rows, shoulder presses, etc. ›› Next, do two to three sets of 10-12 reps with moderate weight using the tips I gave you earlier. ›› Finally, if you are just starting out make sure you are not being too ambitious, trying to do too much at once. Think like you are going to school and think long term; you are progressing grade by grade until you graduate, so be patient with yourself.

BULKING AND CALORIES Just a reminder, lifting heavy weights does not automatically transfer into bulking up. Bulking up is all about nutrition and the amount of calories you are eating per day, therefore if you are bulking up you are eating too many calories. That is the easiest way to gauge your calorie intake based on your workouts.

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ABOUT THE AUTHOR

Greg Marshall

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

December 2016

FITNESS

PRACTICALFitness A guide to workouts that actually apply to everyday activity

When most fitness professionals talk about fitness, most of the time they are referring to how they can change your physique— your appearance. But it is rare to find a fitness professional that will give you workout advice that focuses on everyday life preparation. An example would be how to make your back feel less pain while you are sitting at a desk all day or how to pick up your children in a safer way that protects your muscles and joints for the long term. Prevention is always the best medicine when it comes to staying healthy and functional. Below are a few tips you can use to prepare your body to be at its strongest to prevent future pain, injury and visits to the doctor.

INVEST YOUR TIME INTO WEIGHT TRAINING

With all of the fat loss and weight loss advice that you receive, most of it is geared towards doing more cardio. But if you are looking to decrease or prevent body pain, then strength training is going to be your best bet.

Weight training will help to build lean muscle tissue and keep your body’s posture in its correct state. The rule of thumb when you are weight training is to make sure you are choosing weights that are challenging enough and build from there, increasing the weight and reps.

ABS/LOWER BACK TRAINING If you want to prevent lower back pain then you are going to want to make sure you have a strong abs and lower back routine. When people think about training core they think about only training abs but it is just as important to train your lower back as well. The reason you want to train the lower back is to prevent muscle imbalances which can put you at a higher risk of injuring your lower back. When training the abs be sure to keep your abs flexed so you can feel the abs doing all of the work. Don’t allow momentum to take over and think about quality of reps over quantity. Last thing, do a two to one ratio when doing lower back and ab work. This means for every ab exercise you do you should be doing two lower back exercises. This will help prevent muscle imbalances.

34 HEALTHY MAGAZINE

LEG TRAINING Legs are an integral part of your everyday life so you will want to make sure you are training them often and taking care of them so you can have a higher quality of life. Whether you play sports, have kids, or have a sit down job it is imperative that the legs are strong. When training legs you will want to follow a similar protocol to the lower back/ab routine we talked about. You want to train both the front of the leg (quadriceps) and the back of the leg (hamstring) in order to maximize your results. The back of the legs (hamstrings) are often neglected when working out and most people are unaware that the hamstring plays a part in lower back pain. The tighter or weaker your hamstrings are the more prone you will be to getting injured. Choose exercises such as squats, step ups, hamstring curls, and lunges to train your leg muscles in full.

LOWER BACK WORKOUT

ABOUT THE AUTHOR

Greg Marshall

Lay face down on a workout ball, with the ball positioned on your abs. With your feet straight out behind you, toes on the ground, do reverse sit-ups. Keep your back straight and take your upper body down toward the ground and back up again. Keeping your hands behind the head can help keep the back straight.

www.thegymatcitycreek.com Personal training manager at The Gym at City Creek, and author of Body Fit : A Beginner’s Guide to Fitness, Greg is a leading fitness voice locally. To contact Greg email him at gregmarshall17@gmail.com

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NUTRITION EGGS

The Most Filling

FOODS WR I T T EN B Y A NG EL A S I LVA

Well-known for their high-protein content, eating eggs for breakfast will help avoid pre-lunch munchies and provide plenty of energy to get you through the day. Hard-boiled eggs are also an easy snack that can be easily transported and stored for quick access.

BEANS

Another great source of fiber and protein is beans. Beans are highly versatile and there are so many kinds to choose from, the possibilities are endless when it comes to incorporating beans into a meal.

RAW FRUITS AND VEGGIES

RESEARCH HAS SHOWN THAT HUMANS TEND TO EAT THE SAME WEIGHT OF FOOD EVERY DAY. BY CHOOSING NUTRIENT-DENSE FOOD THAT PROVIDES LONG-LASTING SATIATION, WE CAN AVOID THE TENDENCY TO CHOOSE HIGH-SUGAR AND HIGHFAT FOODS THAT TEND TO CAUSE HUNGER AND CRAVINGS.

Fruits and veggies are low in calories but high in fiber, so eating a lot of them will fill you up without the worry of excess calories. A classic pre-meal salad is a great way to control hunger. Adding extra veggies to main dishes is also a great way to add healthy volume to your food intake.

The best foods to keep us fuller longer are foods high in fiber, protein, and healthy fats. Fiber takes the body a long time to digest, which helps to control hunger. Protein and healthy fats help to stabilize blood sugar, which also prevents hunger and cravings. Here are some suggestions for foods that are not only healthy, but will keep you fuller longer.

NUTS

These are a great source of healthy fats and protein. A handful of nuts with some fresh fruit is a great snack to help avoid that mid-day hunger that can cause binging when you finally have access to food. All nuts are fairly equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. But, because of their fat content, nuts can be high in calories, so be aware of your serving size to get just the right amount to fill you up with over consuming.

The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted. Macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most caloriesâ&#x20AC;&#x201D;200 eachâ&#x20AC;&#x201D;along with the lowest amounts of protein and the highest amounts of fats.

LEAN PROTEIN

Fish, turkey, and chicken are great choices for highprotein, low calorie foods that contain nutrients that help control hunger. Fish contain healthy fats and a lot of lean protein, which together take a long time to digest. Turkey and chicken also contain a lot of lean protein. Add some whole wheat bread and a leafy green and you have a hunger-fighting sandwich to get your through your work day.

WHOLE-WHEAT FOODS Flour-containing foods have a bad reputation for being a source of empty calories, but this is mostly referring to refined, white flour. Whole-wheat pasta, oatmeal, and breads are high in fiber and often low in calories. Pairing some oatmeal with fresh fruit in the morning is a fantastic breakfast for creating longlasting satiation.

The heatlthiest fish include Albacor Tuna, Rainbow Trout, and Salmon. The worst? Bluefin Tuna, Chilean Sea Bass, Grouper, Monkfish, and Orange Roughy, generally due to higher mercury levels.

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December 2016

11 Habits

of Fit People 36 HEALTHY MAGAZINE

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DO YOU KNOW PEOPLE THAT SEEM TO EFFORTLESSLY MAINTAIN A FIT PHYSIQUE? WHILE THEY CERTAINLY PAY ATTENTION TO THEIR DIET AND EXERCISE REGIMENS, THEY SEEM TO BE GENETIC “FREAKS OF NATURE”. IN ACTUALITY, FIT PEOPLE TEND TO ADHERE TO SEVERAL COMMON PRACTICES THAT GIVE THEIR METABOLISM AND PHYSIQUE AN EXTRA BOOST. 5 1

EDUCATE themselves regarding nutrition and exercise. Knowledge is power!

EXERCISE IN THE MORNING. Many people find too many diversions as the day progresses. Fit your workout in early and get it over with!

10 6

Look for ways to “MIX UP” their fitness routine. The body is constantly adapting to the forces imposed upon it. If you do the same thing at the gym everyday, you’ll limit your results and eventually hit a plateau.

AVOID FAD DIETS. If it sounds too good to be true, it is. Maintaining an ideal weight is about sustainable, life-long lifestyle changes – not the trendy weight loss gimmick of the moment.

MAKE EATING OUT THE EXCEPTION RATHER THAN THE RULE. Restaurant food is notoriously loaded with excess fat and calories. If you cook it yourself, you control what you put in your body.

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EAT WHAT THE CAVEMEN ATE. Think unprocessed, whole foods like grass-fed beef and poultry, wild-caught seafood, and plenty of organic fruits and vegetables.

MAINTAIN TIDY HOMES. These folks perform indoor and outdoor chores themselves rather than hiring these tasks out or forgoing them all together. Just think of the added calorie burn per hour: Vacuuming = 238 calories; mopping floors = 250 calories; trimming bushes = 215 calories; mowing the lawn= 408 calories.

PURGE THE JUNK IN THEIR REFRIGERATORS AND PANTRIES. Don’t fool yourself. If your weakness is mint chocolate chip ice cream and you have mint chocolate chip ice cream anywhere in your living space, you WILL indulge yourself. Wave the white flag and surrender those things that you cannot resist to the garbage can. Don’t set yourself up for failure.

HAVE AN EXERCISE BUDDY. It doesn’t matter if that buddy is an acquaintance, friend, cycling club, group exercise instructor or personal trainer. Numerous studies have shown that exercise consistency markedly increases when you have a support and accountability framework in place.

HYDRATE, HYDRATE, HYDRATE WITH WATER. Water is the magic elixir. It flushes toxins from the body, reduces bloating from excess dietary sodium and assists in maintaining proper fluid balance in the cells. When cells are lacking in water, they shrivel resulting in muscle fatigue. Ideally, one should consume 64 ounces of water daily. This number increases as heat, humidity and/or activity level increases. .

FORGIVE THEMSELVES FOR SETBACKS AND MOVE FORWARD. So you missed a workout? So you had a piece of cheesecake for dessert? So what! Chronically fit people jump right back in the exercise and nutrition “saddle” after small setbacks.

ABOUT THE AUTHOR

Brooke Kittel

Treehouse Athletic Club 801-553-0123 TacFitness.com Treehouse has also been named among the TOP 20 GYMS in AMERICA by FITNESS MAGAZINE and has received Draper Business of the Year, Sandy Business of the Year and many other accolades. Treehouse offers family fitness in a beautiful and fun environment. TAC has state-of-the-art equipment, certified personal trainers and many programs and events that help keep you excited about working out and staying fit.

December 2016

FITNESS

D, O O G E , H D E T A R B O S E E r TH H T afte s D AN de to renes ui ut so g A rko wo

A GOOD WORKOUT MEANS YOU’LL FEEL IT THE DAY AFTER, RIGHT?

to get healthier, stronger, fitter, etc. Thus, when we work out, we should be pushing ourselves, but that doesn’t mean that we have to overdo it just to see results.

Yes and no. Delayed Onset Muscle Soreness (DOMS) does mean that you taxed your muscles. And whether we like it or not, it is the only way to get significantly stronger. There is, however, a fine line between productive and counter-productive soreness.

Something as simple as feeling more tired halfway through your second set than you did after your first is a good indication that you’ve fatigued the muscles you’re exercising.

Feeling so sore that you can’t get to the gym the next day or the day after is not the kind of sore you want to be. Instead, shoot for an exertion level that allows you to “go hard” again the next day. And when you think about it, it makes sense. Moving more often or getting to the gym 3-5 days a week will be better than being really gungho for one day a week.

Do any more than this and you’ll be hurting the next day.

Consistency is key to any good workout regimen. We’re all familiar with those gym-goers who hit the gym really hard for a couple weeks and then begin to fade (we’ve all probably been this person once or twice). They get frustrated with a lack of results, but any devoted gym-goer knows that consistency spells results.

Ultimately, good sore and bad sore depends on where you’re standing. If you’re trying to build muscle and make big gains in strength, then soreness is what you’re shooting for. If you’re aiming to slim down and tone your muscles, soreness might not be what you’re hoping for the next day. You’ve also got to listen to your body. Make a mental note of how many sets, what weight, etc., you do and how you feel the next day. If you’re really sore, use a lighter weight or do fewer reps. Don’t forget that workouts should build over time, however, so no soreness after the gym probably means you aren’t going hard enough.

So, now you may be asking, “how do I know when I’m overdoing it?” Well, this is good question. Working out is an inherently goal-based activity. We’re striving for something, trying

Finding the right mixture of exertion and soreness is an important step in the recipe for consistency and long-term fitness success.

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December 2016

PROTEIN101 WRITTEN BY HEA LTHY MAGA ZINE

A GUIDE TO NAVIGATING THE WORLD OF PROTEIN SUPPLEMENTS.

If you’ve been to the gym, you’ve probably heard a personal trainer or a friend say that you’ve got to drink a protein shake after your workout. Judging by the way many people talk about the importance of protein, it seems almost as essential as the weights themselves. That’s a little dramatic, of course, but a good supplement can go a long way toward helping you reach your fitness goals. Simply put, there’s some substance to all the hype surrounding protein supplements. It helps promote healthy weight gain (lean muscle) and helps muscles recover after a hard workout. Anyone who’s been to the gym or walked into a health and nutrition store knows that, when it comes to protein, there are an almost overwhelming number of options from which to choose. So, what kind do you choose? Whey, soy, casein, egg? They all have their pros and cons, so here are a few helpful tips to help you navigate the world of protein supplements.

WHEY

CASEIN

SOY

This is, by far, the most popular kind of protein supplement on the market today. Why? Because it is proven to promote lean muscle growth and fat loss, on top of supporting good cardiovascular health and strong metabolism. It absorbs quickly and it used rapidly by the body, so it’s the ideal postworkout supplement. After a hard workout, the body craves nutrients and fuel to recover, replenish and rebuild the muscles. The only real draw back to whey protein is it can be hard to digest for people who are lactose intolerant.

Casein, or sometimes just called milk protein, is derived from milk and has some qualities that differ from whey protein. Where whey is quickly absorbed by the body, casein is a slow-release protein. This means that casein breaks down slowly and provides a steady stream of muscle fuel. Whey protein is better at augmenting protein synthesis (the process by which your muscles make use of the protein) but its effects are short-lived. Casein, on the other hand keeps protein levels high for a longer period of time. Ideally they should be used together, but whey is cheaper and more abundant, so casein is often neglected.

Among the vegetable proteins, soy is the most popular. This kind of protein is similar in nature to whey protein, but also has its pros and cons. Soy offers some health benefits like isoflavones that act as antioxidants, heart benefits and soy has been used by women going through menopause because it naturally aides the body’s production of estrogen. It does have a strong taste, however, that some find unpleasant. It’s a great option for people who are sensitive to dairy products.

Optimum Nutrition (ON) Gold Standard Whey As far as whey goes, we think this one tastes the best, mixes the best and has a relatively low amount of artificial sweeteners. It comes in a variety of flavors, but the plain chocolate is hard to beat.

MusclePharm Combat Blend This whey-casein blend is great mixture of both worlds. Complete with benefits from fast-acting whey and slow release casein, this protein helps feed your muscles over the short and long term.

Optimum Nutrition (ON) Soy Protein ON has a wide range of soy protein flavors that mix well and provide you with a great non-dairy protein alternative. If you’re looking for some of the benefits of soy or looking to avoid complications with dairy, this is a great choice.

Ultimately, protein derived from whole food sources is preferred to any kind of supplement. However, used as an added source of additional protein, supplements can help you lose weight or gain lean muscle mass. The key is to use them wisely and pick the right kind to meet your needs.

40 HEALTHY MAGAZINE

PICKING THE RIGHT PROTEIN is more than just figuring out what kind of protein you need. Once you know what kind you want, you’ve got to find one that you like and that tastes good. There are plenty of options, so don’t be afraid to try a few. Here are a few of our favorites.

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December 2016

FITNESS

Perception Versus AT TH E GY M

WRITTEN BY GREG MARSHALL, THE GYM AT CITY CREEK, SALT LAKE CITY

3 YOU CAN STICK WITH A ROUTINE FOREVER

2 EVERYONE AT THE GYM IS STARING AT ME

Reality

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Reality

This is a common belief because people do not want to be embarrassed and they think that everyone is in shape at the gym, but this is the furthest thing from the truth. Everyone has started from scratch, so in order to get the results that you want, just take the leap of faith and join. It takes courage to put yourself out there but it is well worth it. Ask yourself where do you want to be a year, five years, ten years from now and what you want your health to be like? This question should give you some clarity; start now.

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Reality

YOU ALREADY HAVE TO BE IN SHAPE TO WORK OUT AT THE GYM

This is a common perception when working out. I know it can be intimidating to see someone who is in great shape in the gym, and you naturally think they are making fun of you or laughing inside at the lack of knowledge you have. But I can assure you from training hundreds of clients that this is a concern almost everyone has, including the ones who are in shape. So if you think about it, if everyone feels this way that means no one is really looking at you because they are too concerned about people looking at them. So get comfortable and go for it, because it will change your life.

Do not fall in love with the theory that once you find that “special routine” that you can just stick to that and get results forever. There is no such thing as a special routine. In fact the more you follow a routine and don’t change it up the worse it is for your results. Your body will plateau if you keep doing the same things over and over again, and once you plateau, historically, people quit because they are frustrated with not getting any results. A rule of thumb, switch up your workout routine every few weeks to maximize your results.

THE POWER OF IMAGE

Reality WEIGHT LIFTING WILL GET ME BULKY LOOKING For the record, lifting weights does not automatically â&#x20AC;&#x153;bulkâ&#x20AC;? you up. If it was that easy, there would be no steroids or muscle building supplement industry. The only way to bulk up is by intentionally trying to bulk up. The way you do that is by your nutrition, rest, and how much cardio exercise you do. In other words, you are in full control of how bulky you get, so do not let that deter you from incorporating weights into your routine.

WEIGHT TRAINING IS FOR MEN AND BODY BUILDERS Weight training is not only for men; it can be extremely beneficial to women as well. Weight training is often viewed as only for bodybuilders or people who want to get massive muscles, but weight training is a core fundamental in overall health. It is crucial to make sure your muscles are strong especially as you age. The older we get the more risk we have of losing muscle mass, which is the key ingredient in keeping our metabolism high. And if you do not know what metabolism does for you, in its simplest definition, it keeps your body as lean and healthy as possible. If you want to fit better in your clothes or look better in a bathing suit or shirt off, then lift weights.

Reality

Greg Marshall

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December 2016

TIPS

FITNESS

Weight Training for Brand New Gym Goers WRITTEN BY ZACH GEE

WEIGHT TRAINING IS ONE OF THE MOST IMPORTANT TYPES OF EXERCISE YOU CAN DO. ITS BENEFITS INCLUDE INCREASED STRENGTH, INCREASED POWER, INCREASED MUSCLE MASS, INCREASED METABOLISM, INCREASED FLEXIBILITY, IMPROVED POSTURE, IMPROVED BALANCE AND STABILITY, AND DECREASED CHANCE OF INJURY. WITH ALL OF THESE BENEFITS, THERE IS A REASON WHY IT IS SUCH A POPULAR FORM OF EXERCISE. JUST BECAUSE IT IS POPULAR DOESN’T MEAN IT IS EASY, THOUGH. THE FOLLOWING FIVE TIPS WILL HELP YOU GET THE MOST OUT OF YOUR WEIGHT TRAINING WHILE DOING IT IN A SAFE MANNER.

TECHNIQUE IS KING

When performing a resistance training program, it is important to take the time to learn proper technique for each exercise in your workout program. Proper technique will allow you to train the muscles you intended to work. It will also allow you to make sure you are doing it with proper body alignment to decrease your chance of getting hurt while doing the exercise. Don’t worry if the resistance feels really light at the beginning. Untrained individuals can make strength gains on as low as 40% of their heaviest repetition of an exercise.

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MAKE MULTI-JOINT EXERCISES YOUR PRIORITY

When starting a weight training program, it is best for the majority of your exercises to use more than one joint, and in turn, more than one muscle group. These types of exercises will help increase strength, balance, flexibility, and burn more calories than single joint exercises because they require great portions of the body to work together. Plus, they transfer better to real life activities. This priority will result in not only developing a great base of fitness to build on but also help you get results faster. An example of this tip would be to dumbbell row to develop strength in the muscles of your upper back and biceps instead of doing a bicep curl alone.

BALANCE: MORE THAN MIRROR TRAINING

One common mistake made by many beginners is to train the “mirror muscles” or the “beach muscles.” This approach leaves many muscle groups neglected and can eventually lead to muscular imbalances, injuries, and poor performance. To prevent this from happening, you should perform one set for the opposing muscle group of the muscle group you just trained. For instance, if you perform 3 sets of a chest exercise, you should perform 3 sets of an upper back exercise. These exercises don’t need to be done on the same day. There should be an overall balance of the weekly volume to deliver to help keep your body balanced.

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“BORING” IS BEST

One of the biggest mistakes beginners make with weight training is changing their exercise program too often. This beginner’s nervous system is so underdeveloped that it needs time to adapt to a stimulus and is also the reason, as was mentioned in tip 1, that strength gains can be made with such a light weight. Also, this is a big reason why weight trainers will often remark that their quickest progress came in the first six months of weight training. This differs from the highly developed exerciser who needs to change the workout program more often because the body quickly adapts to it. To get the most out of this tip, it is best for the beginner to follow a well balanced weekly program; and if technique is good, they should try to either lift more weight on an exercise and/or lift the same weight for more repetitions each week. This strategy should be followed until progress has been halted for at least two consecutive weeks.

Untrained individuals can make strength gains on as low as 40% of their heaviest repetition of an exercise.

BE CONFIDENT

Many people, especially beginners, are often intimidated by the weights section of gyms. They are afraid that they will embarrass themselves in front of everybody. This is not a good mindset to have because it will hold you back from achieving your fitness goals. Plus, everybody had to start as a beginner. They were not lifting world record numbers in their first session. If you prioritize technique, you will look great.

BIO - Zach Gee is the owner of Blue Collar Personal Training LLC. He is also the coach for XtremePerfect Weightlifting. Before he started Personal Training, he spent time as a graduate assistant strength and conditioning coach for Utah State University. He has a B.S. in Exercise and Sports Science and an M.Ed. in Health, Physical Education, and Recreation. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, as well as a Sports Performance Coach through USA Weightlifting.

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December 2016

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December 2016

VS.

Fast and Heavy

After completing the shuttle, rest for two minutes, then do it again. It sounds brutal, and it is brutal. The sudden changes in direction transitioning into full sprints gives your muscles an excellent workout, and strengthens those fast twitch muscles that distance running doesn’t touch.

2. The Jog/Sprint/Walk:

Slow and Steady

Has your daily jog become boring? Change it up.

HOW INTERVAL TRAINING CAN BEAT DISTANCE TRAINING

Dr. Barbara Lockhart, a BYU exercise science professor, says she hasn’t run more than a mile in forty years. But that doesn’t jive with the fact that Lockhart recently completed a day-long hike without a problem. Her secret? Interval training.

WHAT IT IS

Interval training is when you do any kind of intense activity to get your heart rate up, and then let your heart rate go down again. Then you repeat the process multiple times. For example, you sprint 800 meters. Then you rest for a minute. Then you go again at near 100 percent capacity.

“When done properly, it can improve performance and help you get faster,” she says. She warns, however, that the length of rest and interval times during a workout depends on what the person is training for, and that intervals improperly done can result in injury.

WHY

This kind of training improves how well the heart delivers oxygen to the muscles, and how well those muscles receive that oxygen. It is better than regular aerobic exercise at improving the cardiovascular system. In short, interval training improves athletic capacity in ways that steady state training cannot.

OTHER BENEFITS: • • •

WHO’S DOING IT

Interval training seems to spit in the face of accepted get-fit tactics, which say sustained high heart beat is the way to go. But Lockhart, author of CardioWaves: Interval Training for MindBody Wellness, says steady state exercise isn’t the king of fitness. “You see people go round and round the track,” she says. “But that isn’t how today’s athletes train.”

•

Short time commitment, great results. Muscle toning. Mental benefits: You train yourself to lower heart rate, which helps when you want to lower stress. Integrate body and mind: Learn how to control your body better with the constant mental exertion that distance training doesn’t always demand. You don’t give up stamina (remember Lockhart can hike all day, no problem).

She says modern athletes, even distance runners, do interval training, splitting their workouts into sections of high intensity and rest.

One woman Lockhart worked with ran a nine-minute mile in her runs. The woman started interval workouts, and decreased her mile pace to seven minutes, even though she ran less mileage to train.

Lora Erickson, nationally ranked triathlete and USATF certified running coach in Bountiful, Utah, says she and her athletes utilize intervals in training regularly.

Still, Lockhart says, it isn’t a matter of either or. Steady state workouts have their scientifically proven benefits, as do interval workouts. Mixing it up might be what you need.

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WALK JOG SPRINT

RUNNING INTERVAL WORKOUTS TO TRY 1. Shuttles:

Some shudder at this word. Shuttles are a form of interval training that really hits. But it is effective, and can be done almost anywhere, be it a basketball court, football field or on the track. In a typical shuttle, you will run about five yards to a marker or line, and then run back to the starting point, all at full speed.

But you don’t stop there. You turn around and run at full speed to a marker ten yards away, turn around and run back. Repeat the process at 15, 20 and 25 yards.

Jog slowly for few minutes, then break into a sprint for 100 yards or so. Then slow to a walk to let your heart rate go down again. Then start jogging, and repeat the process. This should be more difficult than a regular jog at first, even if you do it for less time. An advantage of running like this is that the more vigorous the exercise, the more calories burned, according to the Mayo Clinic.

3. The Tapered Workout:

This workout can be done on a track or any flat surface, really. Start by sprinting for 30 seconds. Then rest for 30 seconds. Then sprint for a minute. Rest for a minute. Follow the same pattern for a two-minute sprint, twominute rest, and a then a fourminute sprint and a four-minute rest. But you aren’t done there. Repeat the sprints and rests, but this time go backwards, tapering off the workout.

Interval Training and HGH An additional benefit of interval training is that is boosts production of natural Human Growth Hormone (HGH), Lockhart says, which steady rate exercise doesn’t do. HGH is important for calcium retention, bone strength, muscle mass and for synthesizing protein. HGH has also been tied

to slowing aging and offsetting diseases. In a study published in the Annals of Internal Medicine in 2010, researchers found that growth hormone improved a sprinter’s capacity significantly over a placebo group.

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Here’s an overview of some key fitness figures that can be used to measure the success of your exercise and nutrition program:

See

results NOW!

BMI (Body Mass Index): BMI is a tool that measures weight relative to height and creates a standard formula for determining whether an adult is of a healthy weight (typically 18 – 24.9) or overweight (25 and above). To find out where you rank, ask your doctor, check out a website like weightwatchers.com with a BMI calculator or purchase a BMI scale at locations such as www.cvs.com.

Amp up your workout by kicking up your speed.

bmi [ ] A tool used to calculate whether an adult is of a healthy weight . Find yours.

Blood Pressure: So 120/80 and below is considered normal blood pressure, but what does that mean? The top number represents systolic pressure or the active part of the heartbeat while the bottom represents diastolic pressure or the moment the heart rests between beats. The higher the numbers, the harder the heart is working to pump blood, which isn’t healthy for the long term. Studies show that exercise provides a drug-free way to lower blood pressure.

Heart Rate:

A healthy, resting heart rate for an adult should measure in around 60-80 beats per minute, but can fall much lower with regular exercise (Lance Armstrong’s is 32!). Life Fitness recommends that exercisers reach 50 – 85% of their max heart rate for an optimal workout.

Healthy Inches: Keeping tabs

Fitness by the numbers KNOW WHICH NUMBERS MAKE FOR BETTER HEALTH Walk into a gym and hop on a machine, step into the doctor’s office or read the newspaper. When it comes to our health, there are dozens of numbers that swirl around us from weight to blood pressure to heart rate. But what do all these numbers really mean, and which ones truly matter when it comes to setting exercise goals? Facebook.com/HealthyMag

on the inches you’ve lost can be better than simply watching for pounds. Exercising means building muscle and losing fat and that may not show on the scale. Commit to measuring the circumference of your chest, waist, hips and thighs every four weeks to see if you’re truly slimming down. Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide.

Rev up your fitness routine with online workout videos. Visit Healthy-Utah.com.

December 2016

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December 2016

SIMPLE BREAKFASTS FOR BUSY MORNINGS

Sometimes it seems impossible to avoid packaged foods when we only have a few minutes before we need to walk out the door. Here are some simple recipes with only a few ingredients that offer the nutrition you need in the time you have.

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Avocado, Toast and Egg Forget butter, and spread mashed avocado on your toast, and then top it with an egg. If avocado isnâ&#x20AC;&#x2122;t your thing, try topping your toast with tomatoes and eggs, with some herbs and a little cheese. Ricotta and basil is a good mix.

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2 3 4 5

Frozen Nutty Banana Take some firm but ripe bananas, cut them in half, and peel them. Put them on something freezer safe, and put a stick in the cut end. Then spread almond, cashew or peanut butter on the bananas, and top them with granola, chia seeds, cinnamon, or whatever your heart desires.

Breakfast Quinoa Cups Combine 2 cups of cooked quinoa with 2 eggs and a cup of spinach. Add a cup of shredded cheese, and season with salt and pepper. Mix, and portion into a greased muffin tin. Bake at 350 degrees for 15-20 minutes.

Zucchini Oatmeal, or Zoats Combine oats, grated zucchini and enough water to cover, and microwave it for about two minutes. Then go crazy, adding whatever your heart desires. Some people like protein powder, almond milk, fruits, nuts, berries, etc.

Cheesy Spinach Baked Eggs For a twist on the typical fried egg breakfast, put some butter or oil in a muffin pan or some ramekins. SautĂŠ some spinach for a few minutes, and add to the muffin spots or ramekins. Then crack an egg in them, and bake for about 15 minutes. With some English muffins, it makes an awesome, quick meal.

Overnight Oats Put chia seeds, vanilla, milk, oats, and yogurt, and berries of your choice in a container and seal overnight. You can heat the mixture the next morning, or eat it cold. Concoct your favorite version of this simple meal. Some like Greek yogurt, maple syrup, peanut butter, cocoa powder, coconut or raisins.

7 8 Stuffed Apples

Cut an apple in half and cut out the core. Fill with a nut butter of your choice, along with oats, granola, raisins, etc.

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Open-Faced Breakfast Sandwich Toast and eggs donâ&#x20AC;&#x2122;t sound too exciting, but if you fry the egg with olive oil, spinach (or arugula) and lemon juice, and put some ricotta on the toast, it makes a pretty tasty morning sandwich.

2-Ingredient Banana Pancakes Mash a banana, and stir in a couple of eggs. Fry the batter into pancakes, using butter to keep it from sticking. Top with nuts, cinnamon, honey, etc. You can mix vanilla into the batter for a richer flavor.

December 2016

Hate Mondays? This is for you.

Good Mornings Start the Night Before It’s hard to have a good day without a good Research shows morning, and it’s hard that humans have a finite capacity to pay attention, to have a good morning meaning that spending your morning thinking about outfits without setting the and food wastes precious resources you’ll need later in the stage the night before. day. So this evening, make sure you take care of the following to make Part of what makes tomorrow morning go better. mornings so hard is having a wave of WAR D R O BE responsibilities hit as Check tomorrow’s forecast, and pick soon as your eyelids an outfit. Picking an outfit the night before allows time to check the day’s open. The goal for schedule, and dress to exactly fit the day’s demands. This way, you avoid wearing the night before is to heels on days when you have to walk a lot, and so on. A side benefit of outfit make your mornings planning is that looking great makes you require little if no mental feel better. No more slovenly days, with missing belts, askew accessories, etc. to exertion. make you feel self-conscious. If you have

children, push them to have their clothes ready the night before as well.

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WO R KOU T Set a goal to get out of bed within 2 minutes of the alarm going off. Believe us, it’s better this way. Make sure your sweatin’ clothes are set out, and pick your workout the night before.

PACK LUNC H Whether it’s for you or the kids, get lunch ready the night before. Some stuff will get soggy, and has to wait for sunrise, but chips, fruits, and snacks should be just fine.

BR EAKFAST Prepare as much of breakfast as you can. Defrost sausage, prepare pancake batter, make sure you have eggs, etc. Preparing breakfast the night before really allows for healthier eating, as well. Cereal and milk is pretty brainless, just like your brain wants things at 7 am.

5 6

TO -D O LI ST

Mornings can be dark and brooding because we know there are a heap of responsibilities waiting for us outside the door. But we tend to overestimate the weight of our day when we don’t write down the specifics of what we have to do. Get that gloom out of your mind by writing down what you have to do that day the night before. Here’s a hint: only make the list 3-5 items long, identifying the most important things. You’re gaining the perspective you need to face the morning.

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TIDY THE HO USE A messy house can lead to a stressful morning, even if all the essentials are taken care of. Take ten minutes to clean the kitchen, wash dishes and pick up any messes in living areas.

C AR Is your car gassed up, and will you need to worry about frosted windows? Here’s a pro tip: set a towel over your windshield the night before to prevent icing.

December 2016

WAYS TO WAKE UP RIGHT

How you can make or break your day when your feet first hit the ground! 56 HEALTHY MAGAZINE

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Every day we are given 24 hours. Here’s how the first few can make all the rest go better.

No Social Media Before 9:30 AM. It has become our universal response when facing something we don’t want to do: checkout social media, funny memes, and zany videos. Avoid this time-suck until you’ve got your metaphorical motor running.

Get Out Of Bed Within 60 Seconds The snooze bar puts a real damper on the day. Instead of attacking the day, you come at it like a wet noodle. It’s like a sports team coming out of the tunnel walking timidly, instead of running aggressively. Some people have built a snooze-hitting habit that continually derails their schedule. If you’re five minutes late to your first commitment, it can throw off the rest of the day. Get out of bed quick by having a glass of water right by your bed. Drink some water as soon as your eyes open, to get the metabolism going and rehydrate. Second, place the alarm clock out of reach. Third, open your blinds to let in natural light.

Watch Your Thoughts “You need to learn how to select your thoughts just the same way you select your clothes every day,” says Elizabeth Gilbert, author of best selling Eat, Pray, Love. “This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That’s the only thing you should be trying to control.” When you wake up in the morning think of what you do and create positive thoughts towards those tasks. Remember who and what you’re working for, namely your family, a more secure future, or a future accomplishment.

Should You Shower Hot Or Cold (er)? You should probably do both, as there are benefits to both hotter and colder showers.

MORNING HEAT • Relieve tension, ease pain of stiff muscles • Ease anxiety • Relieve cold symptoms

MORNING COOL

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Focus on Verb Goals Productivity guru David Allen says that for each task or goal, start with a verb. For example, instead of simply stating “Friday presentation,” say “create powerpoint, search for images, and practice speech.” The more specific you are the greater success you will have with each task throughout the day. You better grasp what you’re accomplishing, and you don’t let yourself procrastinate until the last minute.

• • • •

Wake up the body, get circulation going May help with symptoms of depression Better for hair and skin Cold water also helps muscles and inflammation

FUN FACT

Katherine Hepburn was an outspoken advocate of cold showers.

WRITTEN BY KARLI MOATS

December 2016

Meal Planning 101 TIPS TO KEEP YOUR MEAL PLANNING CHEAP AND SIMPLE

Meal planning is an ancient skill, but also the latest fad in the dieting world, and for good reason! Meal planning facilitates a healthy diet by making it easier to cook at home, avoid eating out and have access to healthier foods. Not only does meal planning encourage a healthy diet, but it can save time and money, too! WR I T T EN BY C AI T L I N S CH I L LE

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LET’S GET STARTED Before you officially plan out your meal calendar, do some recipe research and get inspired . •

Set aside an hour one day to plan your meals. You can plan on a weekly, bi-weekly or monthly basis; just pick what works best with your schedule and budget.

•

Browse through cookbooks, recipe cards, blogs, etc. for new and familiar recipes.

•

Start a meal journal. Simply take note of recipes you’ve made in the past, marking the ones you did or did not like. Some prefer a kitchen chalk board for this.

•

Be mindful of the seasons and weather. Find recipes that use in-season produce, as it’s often cheaper, and you can find it locally. Also keep in mind what you’ll be in the mood for. Leave the soups for rainy days and the barbeque for sunny weekends.

•

Make a list of possible dishes for the week. It’s best to find a few recipes more than the number of days you’re planning for; that way you can be more flexible when meal time comes.

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GETTING ORGANIZED

WRAPPING THINGS UP

Organize your recipes, meals and lists so that they are easy to find and read when you need them during the week.

Taking a few minutes after grocery shopping to prepare meals can help save time and money during the week.

•

Have a theme night for a few or all of the weekdays. Mondays are pasta, Tuesdays are soup, Wednesdays are tacos, etc. Get the family involved by letting them choose their favorite dishes for the next month.

•

Plan for all three meals. Having breakfast, lunch and dinner planned will make it less likely for you to make a drive-thru stop in the middle of the week and more likely for you to save money!

•

Plan for leftovers. One way to do this is to make a little extra in your dinner meals. This can give you lunch for the next day, or give you a few nights of quick meals. It’s no crime to schedule a leftover dinner day.

•

Try to keep all your recipes together in one place. Organize your recipes by category on Pinterest, a Google Doc or in a recipe binder.

•

Record your meals on a calendar and make a shopping list. You can do this the old fashioned way with a paper and pencil, or you can use one of the many meal planning websites and apps. Here are just a few you can choose from:

•

Chop up fruits and vegetables for meals you’ll eat later in the week, and place them in the freezer to prevent spoiling. This can cut down prep time for quick weekday meals.

•

Prepare and freeze full meals ahead of time. You can make smoothie bags with sliced fruit and veggies for a quick and healthy breakfast. Or, prepare your crock pot meals and put them in the freezer until you’re ready to cook.

•

Cook the meat for several meals at one time. If you have a few meals with chicken, cook and dice or shred the chicken to decrease prep time. Getting a rotisserie chicken and shredding it is also a great way to have quick protein for your meals.

•

Keep a well-stocked pantry with simple, common ingredients. These may include olive oil, beans, herbs and rice.

MONEY-SAVING TIPS While you’re planning your meals, keep these simple tips in mind to help you save some extra dough. •

Plan meals around what you already have, or plan meals that use the same ingredients. This shortens your grocery list and your bill.

•

Check for sale items. You can either plan your shopping trips around grocery sales, or plan meals that include sale items.

•

Don’t overstock your fridge. This leads to things getting stuck in the back and getting forgotten and rotten.

•

Make double batches and freeze one half for later. This can prevent food from going bad, and it gives you two meals for the price of one.

•

Buy your ingredients in bulk if you can.

•

If you really want to try something new, try growing a garden. This can give you a lot of fresh produce for a fraction of the price. Chop up and freeze any extras to use throughout the following months.

Emeals.com: this website, recommended by Dave Ramsey as a moneysaver, lets you choose your recipes and creates a shopping lists to make meal planning easy.

Mealplannerpro.com: this free website service not only helps you plan your meals, but it keeps track of your caloric, fat, protein, carb and fiber intake.

Pepperplate: this app

excels at organizing your recipes, planning meals and building your shopping list while allowing you to share them with others. Available for most smart phones, Nooks and Kindles.

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December 2016

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December 2016

HOW MUCH LEISURE TIME IS NORMAL TO HAVE?

Feeling like you have no free time? Let’s take a look at how much free time people your age usually have. These are averages, but still useful.

Age: Average Hours of Leisure Time Per Day 15-19: 5.8 hours 20-24: 4.7 25-34: 4.25 35-44: 4 45-54: 4.7 55-64: 5.57 65-74: 6.8 75+: 7.8

HOW PEOPLE SPEND LEISURE TIME

The average American has about 5 hours of leisure time a day. Here is how we use it (ages 15 and over): • Watching TV: 2 hours, 49 minutes • Socializing: 38 minutes • Playing games, using computer for leisure: 27 minutes • Reading: 19 minutes • Sports, exercise, recreation: 17 minutes

THE

• Relaxing, thinking, other activities: about 30 minutes

FREE TIME

GUIDE

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Source: American Time Use Survey, Bureau of Labor Statistics, 2014

OTHER TIME TIDBITS

• For every additional hour we get free, another 30 minutes goes to watching television. • Only 38% of Americans entertain friends or family at home at least once a year. • On average, men spend about 6 hours a day on leisure and women spend 5.2 hours. • Employed adults living in households with no children under age 18 engaged in leisure activities for 4.6 hours per day, almost an hour more than employed adults living with a child under age 6. Source: Time.com, American Time Use Survey, Labor Department

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How to use free time well, and how people waste it. Free time is a gift. And just like a gift of money, we can squander it, invest it or create something meaningful with it. Here’s some inspiration for how to best use your free time, whether the time was unexpected or circled on the calendar for months:

1. Relax Like You Mean It We’re not talking couch and Netflix here; you can do that pretty much any weeknight. Instead, go on a trip to the day spa or drive somewhere you’ve never been for a day trip adventure.

2. Reconnect Most of us have friends or siblings we just don’t talk to enough. Relationships can give us strength, so don’t hesitate to invest free time into them.

8. Read a book Books have changed the course of the world, and they can change the course of your life. Go get a library card or buy a book online, and read it. Understand the world with a better perspective and feel intelligent.

9. Exercise This is a no-brainer. Physical activity can do wonders for our ability to perform cognitive tasks, concentrate and simply be productive.

10. Hobby Time Successful people generally have one or two hobbies they are passionate about. Hobbies make us feel good, give us something to care about besides work and help free our minds.

SOME OTHER IDEAS: • Do some genealogy to learn about deceased relatives. Chances are you’ll find some fascinating stories. • Star gaze and see what the stars can teach you. • Learn about photography techniques. This is something most people wish they knew more about. • Teach yourself a magic trick. It might seem like a worthless skill, but kids love it. • Whittle, or make something out of wood. Make that craft or do that project you’ve been thinking about.

3. See Nature Research shows that nature can restore our capacity to pay attention. Besides, life seems more interesting when you see something beautiful.

4. Watch an Inspiring Movie Free time should rejuvenate us. An inspiring movie that helps us feel emotion or helps us learn something can do wonders to kick our minds into a healthy gear, making us more prepared for the challenges ahead.

Things

NOT TO DO With Free Time

1. Play On Your Smartphone

This might sound lame on the surface, but using free time to get organized can provide more free time in the future. A more productive you is a happier you, and organization can be essential to productivity.

This also includes setting your fantasy football lineup, scrolling through meme-based websites, etc. Fall back on these weak-sauce free time activities, and you’ll feel silly once free time is over.

6. Try the Arts

2. Bloghop

Many of our jobs are one-sided. They involve a few important skills while hardly touching the ocean of other talents and abilities we may or may not have. For example, your job may require math skills, reasoning skills, arguing skills, creativity or physical exertion, but probably not all of these. Think of an activity that is the opposite of what you do every day.

While it might seem like a reasonable thing to do, don’t get lost in a maze of your favorite blogs. Again, don’t do things that you can reasonably expect to do on a regular night after work.

7. Cook a More Complicated Recipe

Daytime television is generally ad-laced garbage. Flipping on the television is a great way to dread the prospect of going back to work instead of feeling rejuvenated.

5. Organize Something

Many of us have recipes that we’ve wanted to make for some time but just haven’t. Prepare a nice, unique dish for yourself and loved ones, and feel a sense of accomplishment. This also helps connect you to food, making you a more conscious, and therefore healthier, eater.

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3. Television

December 2016

WHY YOUR NEXT VACATION SHOULD BE

UNCOMFORTABLE

At first thought, the idea of an uncomfortable vacation may sound crazy. But when you consider the reasons most people take vacations – to break from routine, to make new memories, to bond with family, to get a change of scenery – getting out of your comfort zone may be exactly what you should do to make the most out of your vacation.

TAKE AN INVENTORY Think back on your life, and consider what the most memorable experiences are. Do you think of the times you spent sitting at your desk at work, or lying in bed at night, or eating your usual morning breakfast? Probably not. You probably think of your first day of college, that year you decided to quit your job and go after your dream career, or when you first became a parent. It’s not the easy or comfortable things that define us – it’s the things that challenge us that we remember most. Those are the things that make us grow and improve. This is why your trips and vacations should push you out of your comfort zone to truly be memorable and life-changing.

If you plan to stay in a comfortable, luxurious hotel with all of the same amenities as home, plan activities that you already do or enjoy doing, drive a car similar as your own, and eat food that you are already used to, what is the point of going anywhere? You might as well just go stay in a hotel in your own town. Instead, try to follow some of these suggestions as you plan your next vacation. You’re bound to make some unforgettable memories, learn a significant amount of new information, and discover new hobbies and tastes.

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PUT AWAY YOUR PHONE

PLAN TO BE A LOCAL

Don’t use your GPS. Ask for directions. Ask someone else dining at a restaurant where they like to buy groceries, or hike, or shop for clothing, etc. then ask for directions rather than instantly plug it in to your phone’s GPS. Write down the directions, and walk there if it’s nearby, looking for landmarks and other cool things to see on your way. If you’re being guided by a device, you won’t be looking as closely at your surroundings and might miss something truly great.

It’s become a lot easier to live like the locals when you vacation with awesome resources like Airbnb and Vayable. If you haven’t heard of these sites, here’s a brief description and why they’re great tools to use for your next vacation. Airbnb is a site that allows individuals to list rooms or entire houses, apartments, etc. for rent for short periods of time. Many people earn extra money by posting their spare bedroom or guest house on Airbnb. You just visit the site or app and browse by location to find a residence that fits your needs, and book it for the dates you need. Usually the owner of the home can give you a lot

of good insight on things to do and places to go in that area. Also, living like a local means you can shop, cook and lodge like a local, really getting the true experience of your destination. Vayable is a website that connects vacationers with locals rather than tour guides, to give you more of an insider look at your vacation destination. If you think about it, you probably know a lot about your hometown, and have favorite restaurants and sites that many people don’t know about, so why not get that same knowledge from a local in your vacation destination?

RELAX

BE A KID

RESEARCH HISTORY BEFORE YOU GO

Unless you can somehow control the weather, all flight schedules, and the behavior of everyone around you, chances are something isn’t going to go according to plan. And you know what? That’s okay. That’s part of the experience. Just relax, and go with it. The goal here is to make memories, learn, and grow. Make those interruptions fun, and find the silver lining in any situation you come across. You won’t regret it.

This is especially important if you have kids, but not necessary. Think about how kids see the world – as one big playground. They see a new tree, and are figuring out how to climb it. They see a beach and start dreaming of big sand castles to build. They run from place to place, and jump as often as they can. They talk to the animals, sing their favorite songs, and smile nonstop. We’d do well to follow their example. Along these lines, an uncomfortable vacation is also beneficial for children. Giving them the chance to experience new and different sights and places will help them feel more comfortable and develop self-confidence as they encounter new places and challenges in life.

Why do they speak Portuguese in Brazil when the surrounding countries speak Spanish? What are some famous geographic locations or historic landmarks in Norway? What is the state bird of Florida? It may seem trivial, but your lens will be widened as you wander around with a foundation of knowledge about your vacation destination, and why it is the way it is.

WRITTEN BY ANGELA SILVA

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Make memories that will not only last a lifetime, but shape it as well by exploring new places, trying new things, and stretching yourself in an exciting and adventurous way.

December 2016

M O N T H F O R L OV E

Make an exotic meal.

DATE IDEAS • Find a new park and have a picnic.

• Write a blog together.

• Do service of some kind together. Help at a library, homeless shelter or refugee center.

• Create a blueprint of your dream house.

• Go shopping for supplies for a refugee center, and go drop the supplies off. • Find a dish from your childhood and learn how to make it. • Learn about photography together, and go take some photos. Rent or borrow a nice camera to make it more fun. • Do a workout together, or go running.

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• Print coloring pictures off line and color them.

• Learn Photoshop together.

• Go to a furniture store and guess what the other would like. Ikea and RC Willey are great options.

• Listen to an audiobook by a fire. • Throw paper airplanes off a tall building.

Play tennis. Tennis double dates are fun as well.

• Write funny poems to eachother. • Learn a new couple’s dance from YouTube. • Have an American Ninja warrior contest on a playground. • Learn shadow puppetry.

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• Find something fun for under $5 on KSL and go buy it. • Write and illustrate a story together.

• Go to a craft store and buy stuff to etch your own stamp.

• Get a bunch of different kinds of chocolates and do chocolate tasting. • Take a bunch of photos (nature, funny, etc.) and print them out at Walgreens with the Printicular app.

Go on a bike ride.

• Create mocktails together. • Do a puzzle. • Throw a Frisbee. • Learn some basic origami together.

Cook something in a Dutch oven.

Breakfast for dinner Make fondue as a double date. Facebook.com/HealthyMag

• Buy a couple cheap canvases and watch/learn/ paint from a Bob Ross video. • Build something out of wood together.

Credit: Thanks to Sarah Clifford

December 2016

NUTRITION

FRUIT SUGAR VERSUS TABLE SUGAR

WHAT’S THE DIFFERENCE?

ugar is enemy number one in today’s dieting world, and considering our astronomical sugar consumption habits, it’s probably a good place for our animosity. But throwing fruit out of our diet because of its sugar is the wrong choice. First of all, no research ties fruit consumption to obesity or related cardiovascular problems. In fact, most studies show the opposite. In one fascinating study a group of adults in South Africa were instructed to eat primarily fruit, supplemented by nuts. Participants were eating about 200 grams per day of fructose from the fruit (which is a lot), but after 12-24 weeks, there were no adverse effects in weight gain, blood pressure, or insulin and lipid levels.

“Fruit sugars are different from the added sugars,” says Dr. Rui Hai Liu of Cornell’s Department of Food Science. “Fruits and fruit juices have a small influence on blood glucose levels when compared to other beverages and foods.”

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Sugar processed and refined from sugar cane or sugar beets can wreak havoc on the body when consumed in too high quantities. The same is true of high fructose corn syrup. The body digests these sugars rapidly, causing insulin and blood sugar levels to go up. This metabolic stress and repeated strain on the pancreas, which produces insulin, leads to harmful chemical changes in the body when repeated over the course of time, is what many say leads to obesity and type 2 diabetes. Fruit on the other hand, is built to deliver sugar in a healthy way, researchers have discovered. David Ludwig, MD of Boston Children’s Hospital and Harvard Medical School, wrote in the Journal of the American Medical Association that fruit consumption has never been tied to obesity. “The absence of harm from high fruit consumption likely relates to the slow digestion rate of whole fruit compared for example with a sugar-sweetened beverage,” he wrote.

THE FIBER FACTOR Fiber is a big reason why fruit sugar digestion is slower than digestion of added sugars in other foods, according to Dr. Ludwig. The sugar in fruit is “effectively sequestered within the fiber scaffolding of cells, and it takes time for the digestive tract to break down those cells,” he says. He compares the consumption of four apples to the drinking of a 24 ounce soda. The same amount of sugar is consumed, but the structure of the apple slows the rate of absorption, allowing the body to better handle the sugars so there is no harmful spike in blood sugar. Consuming a large soda is traumatic to the body, but not so with fruit. But fruit and its sugar is more than just “not bad.” Fruits provide valuable phytochemicals, vitamins and minerals in addition to fiber. There are other reasons to eat fruit as well:

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In a recent study of 450,000 Chinese men and women, those who consumed fresh fruit daily had a 40% lower risk of cardiovascular death, compared to those who never are rarely consumed fresh fruit. Fruit eaters also had a 34% lower risk of major coronary events. Source: The New England Journal of Medicine

HOW WE DIGEST SUGAR, CARBS

WHY EAT FRUIT: 1. FRUIT CAN HELP US FEEL FULLER Processed foods are usually digested in the first few feet of our intestines, but fiber rich food like fruit travels further through the digestive tract. This better triggers satiety hormones that cluster further down the small intestines.

2. FRUIT HELPS INTESTINAL FLORA

Sources: International Journal of Cancer, The Journal of Nutrition, nejm.org

Fruit helps various species of healthy bacteria thrive. Fiber serves as food for many species of healthy bacteria. If we don’t feed our healthy bacteria, they start to eat the cells that line our guts. If we do feed them, these bacteria nourish those cells.

3. FRUIT CONSUMPTION IS ASSOCIATED WITH LOWER RISK OF HEART DISEASE AND OTHER DISEASES Numerous studies have shown that people who consume more fruit are at lower risk of coronary heart disease and certain cancers. A recent study of 450,000 men and women in China showed that “higher fruit consumption was associated with significantly lower risks of cardiovascular disease, including cardiovascular death, major coronary events, hemorrhagic stroke, and ischemic stroke.”

WRITTEN BY MI CH AEL RIC HA RDSON

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When blood sugar levels rise, the body responds by producing insulin, a hormone made in the pancreas. Insulin signals to the body’s cells that they should absorb the glucose in the blood, to use it as energy, or to store it. Over time, surges in blood sugar can overwork the pancreas, leading to insulin resistance and risk of chronic illness. So what causes a spike in blood sugar? It’s not just sweets and soda. White bread, crackers, white rice, red meat, whole milk and many packaged foods deliver high amounts of carbs, which jack up blood sugar levels quickly. Fruit does not have this dramatic effect on blood glucose levels, and therefore does not bring the associated health risks.

December 2016

WE L L N ES S

FOODS & SUPERHERBS FOR SPEEDY COLD RECOVERY

POSTED BY SHELEANA AIYANA

1. Ginger While the medicinal benefits of Ginger are no longer active in store-bought Ginger ale, you’re wise to incorporate real Ginger into your healing regimen when you’ve got a cold or flu. Full of anti-bacterial, anti-inflammatory and antifungal properties, Ginger really works. You can slice it and boil it in hot water, and use ginger powder or fresh grated ginger in your recipes. If you’re looking for recipe ideas that integrate ginger, try this one. For a cold remedy, mix a few drops of ginger essential oil in warm water with lemon and honey for an antifungal, bacteria killing recovery tea.

ANTI-FUNGAL GINGER TEA • • • •

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1-3 drops of ginger essential oil 1.5 cups warm/hot water Juice of half a lemon 1 tsp. raw honey

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uffering from a cold is uncomfortable and inconvenient, however sometimes it’s a necessary “system upgrade” so to speak. If you’ve got young ones at home, you’ve probably already learned that avoiding a cold or a flu from time to time is nearly impossible. Little humans are building their immune systems and part of that includes getting bugs and beating them. This is nature’s way of ensuring the body can get through hard times and develop immunity to certain strains of viruses down the road. With that said, no one is arguing that being sick is a drag. So if you’re sniffling as you read, check out this list of superfoods, herbs and natural remedies that can help you recover faster and get back to feeling like yourself again.

5. Garlic A compound called Allicin is largely responsible for the antibacterial effects found in Garlic. Numerous studies have been conducted on garlic and its impacts on the cold and flu. In one study with a focus on aged garlic extract, colds were shown to reduce in length up to 61%. Add crushed garlic to your bone broth soup and supplement with aged garlic extract when you’re feeling low to recover more quickly and kill bad bacteria off in your body. Be sure to supplement with probiotics during this time as well to create harmony in your gut.

4. Elderberry These little medicinal berries are traditionally concocted into a syrup and consumed during times of cold and flu. Rich in Vitamin C, Elderberry helps to boost the immune system and lowers inflammation too. In Panama in 1995 they used Elderberry to treat a flu epidemic and it’s been used throughout the ages for this very purpose. You can add the dried berries to make a tea, or more commonly cook them with honey to make an elderberry syrup that can also aid a sore throat.

6. Cordyceps Mushroom You can find cordyceps mushroom in capsule form at most health food stores or organic grocers. The mushroom kingdom is full of natural wonders that provide a host of benefits from killing cancer cells, soaking up radiation to boosting the immune system and fighting influenza. Cordyceps in particular are proven helpful for combatting a flu and may also help support the lungs when under stress. Take cordyceps to aid symptoms like coughing and wheezing and give your immune system a lift.

2. Turmeric for inflammation

Sources: 1. http://xml.adxfactory.com) 2. http://www.ncbi.nlm.nih.gov/pubmed/1798809

This brightly colored orange root is being studied intensely these days for its potent anti-inflammatory effects on the body. Some scientists are beginning to discover that consuming turmeric on the regular may lead to an increased lifespan. Curcuminoids are the phytochemicals that give turmeric its punch and in recent years over 9,000 studies have been conducted to investigate the healing possibilities Turmeric has to offer. Turmeric is available in powder form as a spice which can be used for soups and other meal ideas, or it can be taken at more medicinal doses in capsule or tincture form. A tincture is an extra potent herbal dosage, usually extracted in alcohol.

7. Manuka Honey Manuka honey is a raw honey produced in New Zealand that is much richer in enzymes than most other raw honeys and carries an impressive antimicrobial profile. It tastes medicinal in nature and it’s also quite expensive so this is a honey you won’t want to use frivolously but instead keep it on hand as a medicinal food. Manuka honey is a potent source of vitamins and minerals, which can help your body build resistance to the common cold and flu. Try adding 1 tablespoon to a cup of the bone broth recipe above or stir into elderberry tea when you’re feeling sick to boost your recovery and ease your system.

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3. Bone Broth Bone broth has been used throughout the ages to nurse someone back to health when in the throes of cold or flu. This is in part, due to how rich in minerals bone broth can be. Chicken bone broth especially adds the much needed nourishment to your body when you’ve come down with something because it contains an amino acid called cysteine. Cysteine can help thin out the mucous in your lungs making it easier for you to expel from your body. Other amino acids and fats help lower inflammation levels, while the broth itself is simple for the gut to digest. Eating simply in times of illness gives your body an edge to focus on regeneration and healing rather than directing that energy towards digestion.

COLD & FLU RECOVERY BROTH • • • • • • •

4 Cups Chicken bone broth 2 Cloves Crushed garlic 1 Tbsp. Crushed ginger 2-3 Tbsp. Dulse or seaweed ½ Tsp. Turmeric powder Pinch of Cayenne Salt to taste

December 2016

W E L L N ES S

Immunity

Soup NUTRITION INFO Serving Size: 1 (591 g) Servings Per Recipe: 6 AMOUNT PER SERVING % DAILY VALUE Calories 110.1

ODERN RESEARCH SHOWS THAT ASTRAGALUS ROOT, A CHINESE HERB LONG USED TO WARD OFF COLDS AND FLU, HAS POWERFUL IMMUNE-ENHANCING PROPERTIES. THE SLICED DRIED ROOT IS AVAILABLE ONLINE AND IN HERB STORES. IT IS NONTOXIC AND ADDS A PLEASANT, SWEET TASTE WHEN SIMMERED IN SOUPS. SHIITAKE MUSHROOMS ALSO HAVE AN ANTIVIRAL EFFECT. GARLIC IS AN ANTIBIOTIC; GINGER, A NATURAL ANTI-INFLAMMATORY AGENT.

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Calories from Fat 14 13% Total Fat 1.6 g 2% Saturated Fat 0.2 g 1% Cholesterol 0 mg 0% Sodium 938.9 mg 39% Total Carbohydrate 22.3 g 7% Dietary Fiber 4.1 g 16% Sugars 5.6 g 22% Protein 4.7 g 9%

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Immunity Soup INGREDIENTS SERVINGS - 6 YIELD - 12 cups 1 1⁄2 teaspoons extra virgin olive oil 2 large onions, thinly sliced 3 garlic cloves, smashed 1 tablespoon minced fresh ginger

Immunity-Boosting Turkey Soup Soup is always a good food for a weight-loss program because it fills you up without adding a lot of calories. I will have a cup of this soup half an hour before a meal to curb my appetite. It has the added benefits of being high in fiber and containing immunity-boosting ginger and garlic.

4 ounces shiitake mushrooms, stemmed and thinly sliced (about 2 cups)

TOTAL TIME 50 minutes

2 large carrots, julienned

INGREDIENTS

2 1⁄2 pieces astragalus root (about 15-inches total) 8 cups mushroom stock (see recipe, below) 2 tablespoons reduced sodium soy sauce or 2 tablespoons low sodium soy sauce 2 cups broccoli florets 1⁄2 cup julienned scallion MUSHROOM STOCK 2 celery ribs, chopped 1 medium onion, chopped 2 ounces dried shiitake mushrooms 2 1⁄2 quarts water 1⁄2 cup low sodium soy sauce

8 cups reduced-sodium turkey or chicken broth 2 carrots, chopped 2 ribs celery, chopped

NUTRITIONAL INFO

1 onion, chopped

Calories: 171kcal Calories From Satfat: 8kcal Fat: 3g Total Sugars: 8g Carbohydrates: 23g Saturated Fat: 1g Cholesterol: 16mg

2 parsnips, chopped 1 tablespoon freshly grated ginger 2 cloves garlic, minced 3 tomatoes 1 cup cubed cooked turkey salt ground black pepper PREP TIME - PREP: 20 Minutes COOK: 30 Minutes

DIRECTIONS 1. Heat oil in large pot over medium heat. Add onions, garlic, and ginger and cook until soft and translucent, about 7 minutes. Add mushrooms, carrots, astragalus root, stock and 2 cups water. Bring to a low boil. Reduce heat and simmer 45 minutes. 2. Add tamari and adjust the seasoning with salt if needed. Add broccoli and cook until tender, about 2 minutes. 3. Remove astragalus root pieces. Ladle soup into serving bowls and garnish with scallions before serving.

Mushroom Stock Stock used in restaurants is usually made with chicken, but we serve so many vegetarian dishes that we needed something different for our sauces and soups. Shiitake mushrooms impart a savory essence; you’ll never miss the meat. Keep in the fridge for a week or in the freezer for a month.

DIRECTIONS Heat the broth in a large saucepan over medium heat. Add the carrots, celery, onion, parsnips, ginger, and garlic. Cook for 25 minutes, or until the vegetables are tender. Add the tomatoes and turkey. Cook for 5 minutes. Season with salt and pepper to taste.

Hearty Minestrone A vegetable-rich soup like minestrone can help you use up leftover veggies, and get you well on your way to your daily quota for heart health. Consuming at least five servings of vegetables and fruits daily may decrease your chances of heart attack or stroke. And the kidney beans in this recipe not only provide protein, but also help fight heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Dark, leafy greens like the Swiss chard in Minestrone Verde contribute to healthy lungs, strong bones, and a strong immune system, and their lutein preserves vision.

1. Chop 2 ribs celery and 1 medium onion and put in large pot with 2 ounces dried shiitake mushrooms and 2 1/2 quarts water. 2. Bring to a simmer over medium-high heat. 3. Reduce heat and simmer 20 minutes. 4. Turn off heat, cover, and let stock steep 20 minutes. 5. Add 1/2 cup low-sodium soy sauce. 6. Pour stock through a fine-mesh strainer, discard solids, and let cool. (Makes 2 quarts.).

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December 2016

Recipe

Flu-fighting chili Eating chili is a delicious way to warm up after a winter run â&#x20AC;&#x201D; and it can also help prevent colds and the flu if you make it with the right ingredients. by Mara Vitolins

Be good to your body.

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Tips on fighting the flu: Help your immune system take on the bug this season by loading up on fluids and nutrients and getting proper amounts of rest. These are important elements to preventing and curing the flu.

THE FOLLOWING RECIPE courtesy of Wake Forest University’s Mara Vitolins, contains an arsenal of immunity-boosters. All of the vegetables (including the onions and garlic) offer immunity-boosting phytochemicals, but the tomatoes are particularly powerful. In addition to the phytochemical lycopene, tomatoes contain potassium and vitamins A and C. The tofu and beans supply an immunity-boosting isoflavone called daidzein, and the hot sauce will open up your nasal passages if you’re congested. For a healthier version, eliminate the toppings (cheese, tortilla chips, and sour cream).

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Flu-fighting chili SERVES 4 INGREDIENTS:

PREPARATION: 1. Sauté the onion, pepper and garlic in

1 whole onion, chopped 1 whole sweet green pepper, chopped 2 packets (2.72 oz) chicken-noodle soup mix 2 cloves garlic, minced 1 tsp soybean or olive oil 1 package (16-oz.) extra-firm tofu, drained and crumbled 1 1/2 cans (19 oz.) kidney, pinto, or white beans 1 can (28-oz.) stewed tomatoes 3 medium carrots, sliced 2 tbsp mild chili powder 1 tsp cumin 1 tsp hot sauce salt and pepper to taste

the oil over medium heat. Add the tofu and sauté until crisp and lightly browned (about 10 minutes).

2. Add the beans, stewed tomatoes, carrots, chili powder, cumin, hot sauce, salt and pepper. Bring to a boil. Reduce heat and simmer for 50 to 60 minutes.

*To add more flavor to this sustaining meal, serve in individual size bowls, top with a scoop of sour cream, sprinkle a small amount of low-fat cheese and add crushed tortilla strips and a slice of lime.

December 2016

WE L L N ES S

W R I T T E N B Y J O E ALTO N, M.D.

The common cold is an infection caused, usually, by a virus in the Rhinovirus or Coronavirus family, although a number of others have been implicated. Affecting the upper respiratory system (nose, throat, sinuses), it’s a (very) rare individual that hasn’t dealt with a cold at one point or another.

MYTHS VS. FACTS ABOUT PREVENTING A COLD Like many viral illnesses, there is no cure for the common cold, and attention should be paid to methods that might prevent it. Many people have their own strategies for prevention, but some of these methods are ineffective and have little basis in fact. Here are time-honored (but false) ways that you can (can’t) prevent a cold:

Dress warmly and you won’t get sick. Dressing warmly for cold weather is a smart move to prevent hypothermia, but it won’t prevent colds. A cold is an infectious disease caused by a virus. Regardless of what you wear, you can be infected in any type of weather.

Stay inside during the winter to avoid catching a cold. Staying inside actually increases your chances of getting infected. Enclosed spaces can expose you to a higher concentration of the virus.

Take antibiotics to prevent colds. Antibiotics kill bacteria. Colds are caused by viruses, an entirely different organism. Therefore, antibiotics are ineffective against them as a preventative or a cure. Although many people ask their doctors for antibiotics to prevent or treat colds, this is a practice that has contributed to an epidemic of resistance in the U.S. Indeed, one out of three Americans leave their doctors’ offices with a prescription for antibiotics to treat an illness that is completely unaffected by them.

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Keep your head dry.

Avoid kissing to prevent colds.

A wet head will cause a cold: Having a head full of wet hair is thought by some to predispose you to a cold, but it just isn’t so. You may feel a chill, but it won’t make you more likely to catch a virus.

A weakened immune system will cause a cold. Certainly, having a strong immune system is a good thing, but even the healthiest person can catch a cold if exposed to the virus.

Vitamin C will prevent colds. Although supplements like Vitamin C and Zinc may decrease the duration of a cold, they don’t do anything to prevent your catching one.

Turning down the heat in the house will prevent a cold. Many feel that central heating causes the nose to dry up and make them more susceptible to a cold. A virus can colonize the mucus membranes, regardless of the level of humidity.

Interestingly, relatively small quantities of virus reside on the lips or in the mouth. Most of it is found in the nasal cavity. Then again, it’s hard to be kissed without being breathed on as well.

Those are some myths, but here’s a fact. Hand washing is an effective way to decrease your chances of catching a cold. Viruses are transmitted less often if hands are washed regularly and frequently throughout the day. This is especially true if you want to prevent colds in children. Instill hand-washing as a part of daily routine in kids, just as you would teach toilet training. Natural remedies would include one of my favorites: Green tea with Lemon and Honey. Drinking the tea and breathing in steam helps the hair follicles in the nose to drain germs out. Lemon is known to thin out mucus and honey is a great natural antibacterial agent. Don’t forget that viruses can live on surfaces for a period of time, so have some disinfectant around to clean countertops, work surfaces, and doorknobs.

Prevention is only an issue in the winter. You can only catch colds then: In reality, colds occur most often in the Spring and Fall. Many viruses actually become dormant in cold weather.

Wearing garlic or other herbs will prevent your getting sick. What? Wearing garlic may repel vampires (and everyone else), but its health benefits mostly derive from being ingested.

ABOUT DR. JOE ALTON Joe Alton, M.D. (www.doomandbloom.net ) is a disaster preparedness expert, member of the Wilderness Medical Society, and NY Times/Amazon bestselling author of “The Survival Medicine Handbook: THE essential guide for when medical help is NOT on the way” and other books. Dr. Alton has also written the just-released and timely “The Zika Virus Handbook”. Dr. Alton is a well known speaker and host of The Doom and Bloom™ Survival Medicine Hour syndicated podcast.

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love your body, love your life

Grant A. Fairbanks, M.D.

Fairbanks Plastic Surgery

Cosmetic & Reconstructive Plastic Surgery American Society of Plastic Surgeons

Diplomate American Board of Plastic Surgery

(801)Facebook.com/HealthyMag 951-8099 | www.fairbanksmd.com | 520 Medical Drive Suite 210, Bountiful, UT2016 84010 December 77

Suicide Statistics • The highest suicide rate by age is 45-64. Next is 85+. • Suicide rates are 4 times higher for men than women. • White people commit suicide much more often than other ethnicities.

Myths About

• The Western United States has higher suicide rates than the East.

SUICIDE

• Firearms are the most common method for suicide, then suffocation, followed by poisoning. • In 2012 almost 500,000 people went to the hospital for self-harm. • 18 percent of undergraduate college students have seriously considered attempting suicide.

What you need to know about a leading killer in America

Sources: Suicide Prevention Resource Center, AFSP, WHO

Globally, more than 800,000 take their own lives each year. About 40,000 people in America commit suicide each year, and prevalence has been growing since 2000. It is now the 10th leading cause of death in America, yet there still persists a lack of understanding about the nature of suicidal people and how to prevent these tragedies.

Here are some prevalent myths: ONLY PEOPLE WITH MENTAL DISORDERS ARE SUICIDAL. Suicide comes about when a person is deeply unhappy. Mental disorders are a contributor to some suicides, but are in no way the only cause.

MOST SUICIDES HAPPEN WITHOUT WARNING. Some do happen without warning, but most are preceded by some kind of verbal or behavioral indication.

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SUICIDAL PEOPLE ARE DETERMINED TO DIE. Suicidal people are often ambivalent about living or dying. Getting emotional help at the right time can save a life. Many suicides happen because a person acts impulsively, not because a desire to die is constant. There come times in a person’s life when suicide is much more likely to happen. Heightened suicide risk is often short-term and specific to a situation, according to the World Health Organization. Suicidal thoughts can return, but are not permanent.

TALKING ABOUT SUICIDE IS A BAD IDEA. There is a stigma attached to suicide, and because of this, people contemplating suicide often don’t know who to speak to. Talking about suicidal thoughts can open other options for people, and can give time for people to rethink decisions. You can prevent suicide by talking about it. Studies show that it is especially important for frequent and personal contact after someone has attempted suicide.

Warning signs of suicide: VERBAL

IF A PERSON TALKS ABOUT: • Killing themselves • Having no reason to live • Being a burden to others • Feeling trapped • Unbearable pain

BEHAVIOR

• Be wary of new or increased behavior related to an event, loss or change. • Increased use of alcohol/ drugs • Acting recklessly • Withdrawing from activities • Isolating from family and friends • Sleeping too much or too little • Visiting or calling people to say goodbye • Giving away prized possessions • Aggression Source: American Foundation for Suicide Prevention (afsp.org)

Learn about the AFSP Out of Darkness Walks, which spread awareness about suicide: www.afsp.org/out-of-the-darkness-walks

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WELLNESS

Self-Destruction

Learn about the AFSP Out of Darkness Walks, which spread awareness about suicide: www.afsp.org/out-of-thedarkness-walks

A guide to teenagers and adults who self-harm Every year millions of teenagers and adults engage in self-harm. While people often assume self-harm only refers to acts such as cutting, millions of people struggle with other forms of self-destructive behavior like substance abuse and eating disorders. No matter the form, these acts are often accompanied by feelings of hopelessness and shame, reflective of traumatic or painful past experiences.

WHAT FOLLOWS IS AN EXCERPT FROM:

LETTING GO OF SELF-DESTRUCTIVE BEHAVIORS:

A WORKBOOK OF HOPE AND HEALING, BY LISA FERENTZ

Many of the self-destructive “symptoms” that you struggle with have their roots in a desire to have a witness for your story, to zone out from painful feelings, or to self-soothe. It is completely normal and healthy to want to avoid pain and find a way to express your life experiences. Sadly, the ways in which you attempt to achieve these outcomes are often harmful to your self-esteem and destructive to your mind and body. Yet it may be all you know and the only thing that has been modeled for you. Choosing to engage in self-destructive behaviors may be a way to mimic prior abuse or pain, and sometimes confirms that self-care wasn’t reinforced or available to you in childhood. You’re not making harmful choices because there is something wrong with you. You make harmful choices because no one ever showed you how to make good choices or made you feel worthy of good choices. True healing can begin when you learn to separate who you are from what happened to you. Although every person who engages in selfdestructive behavior has a unique life story, the sad truth is that countless people have experienced some form of sexual, physical, emotional, verbal, psychological abuse, or neglect. Despite this reality, many survivors feel completely alone in their trauma experiences. Letting you know that you are not alone is a way to help you feel re-connected to others and the world at large.

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Another useful thing to know is that when you haven’t worked out traumatic experiences they leave behind real and often upsetting thoughts, body sensations and emotions. Although it is certainly true that ten people can experience the same trauma and respond in ten different ways, it is equally true that people who have been traumatized can think, feel, and behave in very similar ways. If you do struggle with uncomfortable thoughts, overwhelming feelings, and body pain or discomfort, know that you are not alone and that your experiences are real and worthy of attention. Hopefully, you are beginning to get the message that you are not “sick” because you self-harm. Holding on to this idea goes a long way towards reducing guilt and shame. When you believe your issues and symptoms are proof that there is something wrong with you, it can leave you thinking, “I’m bad,” or “the abuse was my fault.” Instead, consider that “something bad happened to you,” or “the abuse was the fault and responsibility of the person who chose to hurt you.” Traumatic experiences affect people in different ways, and some people can function at higher levels than others. But anyone who has been traumatized pays a price and often suffers silently. There can be a big difference between an outer appearance of confidence and competence and inner feelings of inadequacy and shame. Sometimes the conflict between those two states creates pain that needs to be soothed. Sometimes the resurfacing of old memories and feelings needs to be pushed aside or comforted. Self-destructive acts can feel like a way to manage the leftover pain from these past traumatic or distressing experiences. Another concept that is an important part of the treatment of trauma and self-destructive behaviors is “re-framing.” Re-framing doesn’t change the reality of an experience. It does, however, let you think and feel differently

about that experience. And the good news is, when you can change your beliefs about past abuse, how you feel about your body, why a trusted caretaker mistreated you, or why you went through a painful life stressor, the impact of those experiences changes as well. One of the most important re-frames is the idea that the person who hurt you doesn’t need to apologize, cooperate in therapy, own their behavior, express guilt about what they’ve done or even feel compassion towards you in order for you to heal or let go of your self-destructive acts. All that matters is your ability to think and feel differently about your experiences: letting go of thoughts that leave you feeling responsible or “damaged.” All destructive behaviors can be stopped when you are able to see what was done to you through a more accurate and compassionate lens.

ABOUT THE AUTHOR

Lisa Ferentz Lisa Ferentz is an LCSW-C, a Diplomat of the American Psychotherapy Association, and has been in private practice for 30 years, specializing in adolescent and adult survivors of trauma, abuse and neglect. Ferentz presents workshops, lectures, and keynote addresses nationally and internationally, and is a clinical consultant to private practitioners, domestic violence programs and mental health agencies. She has been an Adjunct Faculty member at several universities, and is Founder and President of The Institute for Advanced Psychotherapy Training and Education, Inc. For more information, see www.lisaferentz.com.

December 2016

YOU SCROOGE

You Lose

W R I T T E N BY M I C H A E L R I C H A R D S O N

How Giving Makes Us Healthier In a recent study, toddlers were given treats, and then asked to give part of their treats away. Instead of greed, the toddlers displayed selflessness, gladly giving away their treats, and were actually happier to give treats than to receive them. 80 HEALTHY MAGAZINE

plainly speaking. Perhaps our bodies are built to glean happiness from giving.

Not only that, but the toddlers were happier to give away their own treat than to give away another treat that wasn’t theirs. “Forfeiting their own valuable resources for the benefit of others makes them happier than giving away just any treat,” said Dr. Lara Aknin, coauthor of the study, which was done at the University of British Columbia. Heartwarming, yes, but also intriguing. Logically, it doesn’t make sense to give and expect nothing in return, and it certainly doesn’t make sense to prefer giving away our own things versus just giving anything. But we do it anyway. And something about benevolence keeps us hooked on the act.

But joy is just one of many benefits, according to The Health Benefits of Volunteering, a report from the Corporation for National and Community Service (CNCS). Based on more than 30 recent studies, the report finds that volunteers:

• • • •

Have greater longevity. Have higher functional ability. Have lower rates of depression. Have less incidence of heart disease.

Volunteering is especially healthy for older adults, studies show.

Maybe there is something we get in return, however. The researchers from British Columbia guess that the toddlers gave because it felt good,

“The fact that toddlers show the warm glow of giving suggests that the capacity to derive joy from helping others is deeply woven into human nature,” the study’s authors suggest.

"Volunteerism is an important tool in our strategy to promote health and prevent

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disease,” said Josefina G. Carbonell, Assistant Secretary for Aging at the U.S. Department of Health and Human Services. The CNCS Report states that those who serve about two hours per week enjoy “significant health benefits.” The actual act of service can bring positive physiological changes, like decreased stress and the release of endorphins, said nonprofit leader and author Allan Luks. Twenty years ago Luks introduced the term “helper’s high” to explain the physical feelings people experience when they are directly helping others.

Winston Churchill

had it right when he said: “We make a living by what we get. We make a life by what we give.”

“We are programmed by our genes to help,” said Luks, who now directs the Fordham Center for Nonprofit Leaders. His research shows that regular helpers are ten times more likely to be in good health than people who don’t volunteer. If it is so good for us, why don’t more people start serving others? Luks says people just aren't informed. “Education is needed in the uphill battle to get people to recognize the health benefits of helping others, and the helper’s high they can enjoy.” We may get some help in this uphill climb as society sometimes pushes us to be helpful. “Cooperation is typically advantageous” according to Harvard researcher David G. Rand and colleagues, whose research suggests that for this reason, human beings give intuitively. In a recent study, Rand and colleagues gave some money to participants who were then told to decide how much to invest in a shared group fund. Results showed that the more time people took to decide, the less money they contributed to the fund. When participants were told to decide quicker, contributions increased. Researchers concluded from these findings that “intuition supports cooperation.” In other words, our instincts point us to give rather than be selfish. Whether we learn to give or just do it naturally, Americans are serving and donating up a storm. In 2010, 62.8 million adults served almost 8.1 billion hours through various organizations, according to nationalservice. gov. This service is valued at more than $170 billion. We also give money. In 2011, giving by individuals reached $217.79 billion, which is more than 70 percent of total giving in the United States, according to Giving USA. Foundations and corporations donate billions as well. And it isn’t just wealthy people giving. In 2008, despite rough economic times, 75 percent of Americans reported giving to a charitable cause, according to Gallup.com. We give about 2 percent of our GDP, which seems like a lot of giving, but we are receiving plenty in return, research suggests. As we approach the holidays and gifts are exchanged, no doubt the phrase ‘tis’ better to give than receive’ will be heard a million times. Now, thanks to modern research, there is real substance behind that idea. In the Social Capital Community Benchmark Survey, an enormous study overseen by Harvard researchers, 30,000 American households were surveyed about finances and wellbeing, among other things. According to the data, people who gave money to a charity were 43 percent more likely than non-givers to report that they were “very happy” about their lives.

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Helping Kids Give Research says that kids might actually enjoy giving more than getting. But what’s under the Christmas tree is usually for the kids. How can parents balance the giving and getting? “Parents can consider giving their children holiday presents that allow their kids to give,” says Dr. Lara Aknin of the British Columbia study. Aknin says several new charities offer this possibility, such as Donorschoose.org. This website allows donors browse through a list of various school projects in need of assistance and fund a cause or project of their choice. Kids can support their favorite subject (math, science, social studies, music, etc.). Recipients respond with thank you notes and feedback on the impact of the gift, says Aknin. December 2016

In a study done by the Children’s Hospital of Philadelphia, over 8,000 concussed children were evaluated. Of those 8,000, 82% were diagnosed in a doctor’s office, and only 12% were diagnosed in the ER.

ASSESSING TRENDS IN CHILD CONCUSSIONS WHY CONCUSSION REPORTS ARE LESS THAN THE ACTUAL AMOUNT AND WHAT TO DO IF YOUR CHILD HAS A CONCUSSION. W RITTEN B Y SADIE W IRTHLIN

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ecent analyses have shown that the amount of reported concussions in US children may be lower than the amount that’s actually occurring. According to statistics, about half a million cases of child concussions come through the emergency room each year; however, a new study from the journal Pediatrics states that there are an estimated 1.1 to 1.9 million concussions that occur annually. These reports show that not all concussions get reported to the emergency room, and it brings up a concern that a majority of concussions may go unnoticed. Some worry that perhaps we aren’t placing enough emphasis on diagnosing and treating these brain-damaging injuries. National databases show that athletic trainers and doctors diagnose millions of concussions. In a study done by the Children’s Hospital of Philadelphia, over 8,000 concussed children were evaluated. Of those 8,000, 82% were diagnosed in a doctor’s office, and only 12% were diagnosed in the ER. So using ER visits as an indicator of trends in traumatic head injury among children is a flawed approach. President Obama has requested to establish a 2017 budget that will oversee and track concussions throughout the national household. More concussions tend to occur in high school athletes, but the Center for Injury Research and Prevention in Philadelphia states that concussions in children younger than 12 is also a high concern. Even though concussion reports in the emergency room have been decreasing, pediatricians are being used more and more for concussion diagnosis and care for children, a route that is considered the best by Kristy Arbogast, scientific director at the Center for Injury and Research. Pediatricians are better equipped because of their specialization in children and their knowledge of the differences in concussions according to age. Quite often the child will not need an imaging study done by the ER, which would end up being an expensive visit. A primary care provider can typically perform what is needed: a medical evaluation, education on brain rest and how to return to activity, and a follow-up. Although a primary pediatrician is preferred, there are some instances when a child may need to be taken to the ER. These include:

PP PP PP PP

THE CHILD’S MENTAL STATUS IS DETERIORATING THE CHILD CAN’T CARRY ON A CONVERSATION THE CHILD CAN’T STOP VOMITING THE CHILD CAN’T KEEP THEIR GAZE AND THEIR EYES AREN’T TRACKING

Concussions are a serious injury, and it’s important to treat concussed children as soon as possible, whether that’s in the emergency room or by their pediatrician. Be mindful of head injuries, and don’t let them go untreated. Visiting a doctor can help keep your kids healthy and help them get back to playing. Sources: Cnn.com/health, Pediatrics

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December 2016

Varicose Veins

Making Unattractive Appearances Everywhere VARICOSE VEINS ARE MOSTLY A LEG ISSUE, BUT CAN APPEAR ALMOST ANYWHERE Unsightly and embarrassing bumps on the legs from varicose veins are an issue millions deal with. But these problematic veins can actually appear in many different places on the body.

FOR EXAMPLE, VARICOSE VEINS CAN APPEAR IN THESE LOCATIONS: • VEINS ON THE HANDS AND ARMS • VEINS OF THE VAGINA AND VULVA • VEINS ON THE ANUS • VEINS ON THE BREASTS AND CLEAVAGE • VEINS AROUND THE EYES, FACE While problematic veins in these areas aren’t generally a dangerous issue, they can be unattractive. There are various procedures for dealing with these issues.

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Varicose veins in the legs are the more common problem with more serious consequences. In fact, millions of people suffer from varicose and spider veins, and the accompanying leg heaviness, pain, and swelling.

HOW CAN YOU TREAT THESE ISSUES? Here are some of the procedures that are used for varicose veins in the legs, as well as other areas. • VEIN ABLATION: Radiofrequency is used to completely remove the varicose and spider veins. • PHLEBECTOMY: A procedure that removes varicose veins from the surface of the skin. • DERMAL FILLERS: Unsightly veins give the appearance of old age. Fillers can be used to increase fullness in the skin, giving a more youthful appearance. • LASER TREATMENT: This uses heat to target problem veins, and close them.

Varicose veins in places other than the legs are generally a cosmetic issue, rather than medical problem. Severe varicose veins in the legs, however, can result in significant interference with daily living, as well as serious medical consequences, like ulcerations, blood clots, and intense pain. Varicose veins cause bulging and discoloration in the legs that can also severely impact appearance, which can be serious for reasons of confidence, first impressions, professionalism and more. For varicose veins in the legs, there are reliable, minimally invasive options that are exceptionally effective. Vein ablation is one such option. Venaseal, which uses a revolutionary adhesive to close problematic veins, represents the pinnacle of vein care.

• SURGERY

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PAID ADVERTISEMENT

DO I NEED MEDICAL HELP FOR MY VEINS? The following symptoms are a good indicator that you should see a medical professional. •

Leg heaviness or fatigue

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Leg pain-aching throbbing, burning or tightness

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Leg cramps at night

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